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Hit The Ground Running ...


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Posted by: SamEaston

Isn't it irritating when you lose something that you have worked on and built up from the start? Maybe im over-reacting here, but im devastated that i have misplaced (lost) a couple of my rowing training journals from a couple of years back. Okay, so they weren't exactly great reading, but they were ingrained, as all of my training logs are, with my sweaty fingermarks and comments post-workout which were obviously heartfelt at the time, but now make me laugh out loud, for example "never again" or "truly fucked now".

So, no sweat or fingermarks on this journal, but one that im certain not to misplace!

So i am: female (the name Sam always confuses people)
26 years old
5ft 8 in
11 stones (154lb)

I am embarking on a journal for many reasons. One of which is that i am a competitive rower and i think my training is quite interesting at the moment, as we are getting ready for some of the big summer races around London. I have rowed for 5 years and i am training specifically for rowing 5-7 times a week at the moment. I have been lifting weights for about 8 months, seriously for the last 4months and am seeing some great improvements.

My weights training is Legs/Push/Pull which runs Mon/Wed/Fri, although i am thinking of shifting legs to a Weds as they aren't all that fresh after the weekends training on the river!

I am eating generally quite clean, and every 3 hours, following the 5 days "muscle building" - 5 days "fat burning" idea which i read on this very website, but which i have adapted to suit my own needs. During "fat burning" days, i take in no more than 1800 cals, and my maintenance days are between 2100-2200 cals. By cycling the fat-burning days, i am looking to drop a pound or two of fat every time, ie, every 10 days.

My goals are different for each sport i do. For rowing, my goal is to qualify and get a good placing at Womens Henley this year, then to go on to race at the National Championships. For weights, my goal is to thicken my shoulders and upper back, and bring out my calves a bit more. I am also aiming to lose a stone of fat throughout the summer, which will help with the shoulders! For Shorinji Kempo (Japanese martial art), i am aiming to grade to Green belt in August.

Before i log my weekends training, i would like to say thank you very much to everyone who has posted useful information on this site. I read it most days and i have found the advice and support network invaluable. Because i am doing both weights and a huge volume of cardio, both with different goals in sight, i sometimes feel that i am doing one sport at the expense of the other, especially when i have to do cardio after weight training! However, if anyone out there is in a similar position to me, i would love to hear any advice you may have or ideas that helped your own training.

Saturday 21st April Weight 11st 0lb/154lb

On the river - Session 1
15 min warmup
4 x 5 mins race pace 32spm avg hr 160bpm (82%)
15 min cool down

On the river - Session 2
15 min warmup
60 mins UT2 20spm avg hr 136bpm (70%)

Meal 1 (pre-wo)
Oatmeal, raisins and milk

Meal 2 (post-wo)
Tuna s/w
apple
Protein shake

Meal 3
170g lean steak
200g broccoli and green beans
150g sweet potato

Meal 4
apple
30g peanuts

Meal 5
30g cheese
hot chocolate

Macros: 1755kcal 169g CHO 122g P 46g F
This was the 5th day of a fat burning stint.


Sunday 22nd April - Start of maintenance calorie 5 days
Weight 10st 13lb / 153lb

On the river - one session only
15 min warmup
6 x 3 mins AT AVG hr 164bpm (84%)
15mins easy paddle home

Meal 1 (pre-wo)
Oatmeal, rasins and milk

Meal 2 (post-wo)
Tuna s/w
2 apples

Meal 3
Peanut butter on wholemeal bread

Meal 4
200g steak
100g sweet potatoes
200g broccoli and sugersnap peas

Meal 5
75g natural yogurt with a passion fruit squeezed into it
25g dark chocolate (im worth it!)

Meal 6
3 boiled eggs
100g cottage cheese

Macros: 2150kcal 208g CHO 128g Protein 67g F

If you have read this far, then well done you!! And, of course, i would be happy to hear any comments you might have. I'll be logging todays training tomorrow (it was legs, by the way, and yes - it hurts!)


Posted by: BigDyl

Looks good to me. As a rower it would appear to me that you have a strong back.


Posted by: SamEaston

Thanks! Yes - i do have a strong back, but it is mostly in my lower back. I find that the mass i have there makes my shape from the back look very straight up and down, whereas the look i want is more of a taper from the shoulders.


Posted by: SamEaston

Monday 23rd April - Weight 154lb

Training - Legs
15 min warmup
Leg Press: 100kg x 15, 110kg x 15, 120kg x 15, 130kg x 10, 140kg x 10
Deadlifts (with 2x16kg DB's): 10/10/10/9
Lunges (with 2x16kg DB's): 10/10/9/8
SLDL: 50kg 12/12 57.5kg 12/12 60kg 8
Leg Extension 47kg: 8/7/6
Standing Calf Raises: 40kg 12/12 50kg 12/12 55kg 10/10
Seated Calf Raises: 20kg 12/12/12 30kg 12/12/10 35kg 10/6
Leg Curl: 30kg 12/12/12

15 min treadmill - easy pace

Obs: Felt good today, im still a little fatigued in the legs from the weekends training, but i feel it went really well. My ass is burning from lunges, i dont know about everyone else, but lunges make me want to cry about half way through the set. Every other exercise i can cope with the pain, but the lunges get me every time. My stomach squirms every time i get ready to do them!

Meal 1 (pre wo)
60g Alpen + 150ml skim milk
protein shake

Meal 2 (post wo)
Protein shake
Fruit and Fibre cereal + skim milk

Meal 3
Tuna s/w
2 apples

Meal 4
130g Tuna
100g Sweet Potato
200g Broccoli + sugersnap peas

Meal 5
2 eggs
30g cheese
hot chocolate

Meal 6
30g peanuts

Macros: 2065 kcal/ 195g CHO/ 155g Protein/ 62g Fat

Supps (taken every day): Cod Liver Oil/ Flaxseed Oil/ Garlic/ Zinc/ Multivit/ Glucosamine Sulphate/ Creatine


Posted by: SamEaston

Tuesday 24th April - 155lb

Training
50 mins UT2 Bike avg bpm 136bpm (70%)
30 mins stretching

Obs: This was a real struggle today. My legs are very sore from yesterday and the effort of lifting my knees up each turn of the wheel was phenomenal! It also took me an extra 5 mins to walk home from uni (30 mins instead of 25) because i feel as if i have straight splints on my legs!! Sitting also hurts!

Meal 1 (pre-wo)
40g Oatmeal, 30g Raisins + skim milk
protein shake + water

Meal 2 (post-wo)
protein shake + water
2 slices organic wholemeal bread
20g peanut butter
apple

Meal 3
Tuna s/w
apple

Meal 4/snack
50g cheese ( i love cheese!)

Meal 5
160g Chicken
100g sweet potato
200g Broccoli + green beans

Meal 6
Hot Chocolate
100g Cottage Cheese

Macros: 2095kcal/ 177g CHO/ 171g Protein/ 55g Fat

Supps: CLO/ Flaxseed Oil/ Garlic/ Multivit/ Zinc/ Glucosamine Sulphate/ Creatine


Posted by: SamEaston

Wednesday 25th April - 155lb

Training
am - Cardio
2 x 25 mins UT1 avg hr 150bpm (77%)

pm - Weights - Pull
Seated Row: 35kg 12/12 43kg 10/10 47kg 7/7/6/5
Cable Row: 35kg 6/5/5/4
Assisted Chins:close grip: 10kg 6/5/5/4
wide grip: 20kg 5/5/4/3
Upright Rows: 20kg 8/7/6/5
Bicep Curls: 16kg 11/8/7/5
SLDL: couldn't get near the rack because some guy was squatting in it with a half ROM! TWAT!

Obs: Legs still extremely tired today! I can hardly believe it. Cardio was a real task in the morning, but felt much better by the time i had to do my weights in the evening, so i felt i was able to put more effort in than if i had done both cardio and weights in the same session.

Meal 1 (pre wo)
60g Alpen + 150ml skim milk
protein shake + water

Meal 2 (post wo)
protein shake + water
75g fruit and Fibre

Meal 3 (pre wo)
75g Fruit and Fibre
Apple

Meal 4 (post wo)
apple
2 scoops Lucozade recovery mix

Meal 5
2 slices wholemeal bread
3 eggs

Meal 6
100g cottage cheese
20g peanuts

Macros: 2185kcal / 219g CHO / 153g Protein / 59g Fat
I definately needed the extra carbs today

Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Creatine


Posted by: SamEaston

Thursday 26th April - 154lb

Day off training today - Thank God!!

Meal 1
80g All Bran + Skim milk

Meal 2
Tuna s/w organic bread
apple

Meal 3
Cheese s/w
apple

Meal 4
75g Fruit and Fibre cereal

Meal 4
2 oranges

Meal 5
Out for dinner to Wagamamas (Yaki soba) mmmmmm

Meal 6
100g Cottage Cheese

Macros: 1845 kcal/ 219g CHO/ 104g Protein/ 53g Fat
These are approximate as im not exactly sure what was in the meal i had, but i did try to overestimate it rather than underestimate!

Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate

General: This is the last day of a 'maintenance' 5 days, back to 'fat burning' tomorrow. For the next 3 weeks, my diet is going to be worse than usual. This is because im invigilating the main exams at my uni, some of which are away from my department, and most of which last all day. This means that i wont have access to a fridge, or a microwave any longer, so i have to take basically sandwiches. Im gonna try hard to eat as well as i can though, given the circumstances.


Posted by: SamEaston

Friday 27th April - 156.4lb 1st Day of a 5 Day Fat Burn stint

Weight training - Push am
Shoulder DB Press: 20kg 14/10/7/6
Front Raises: 14kg 8/7/6/5
Lat Raises: 14kg 10/8/7/6
Assisted Dips: 10kg 9/7/6/5
Bench Press: 33kg 10/6/5/5
Skullcrushers:14kg DB 12/11/10/10

Evening Cardio
30 mins Bike avg HR 145bpm (75%)

Meal 1 (pre-wo)
40g cereal + skim milk
protein shake

Meal 2 (post wo)
protein shake
tuna pasta salad (home made so i know whats in it!)

Meal 3
60g Tuna + 100g Cottage Cheese
apple

Meal 4
40g Fibre Cereal (pre wo)

Meal 5 (post wo)
2 oatcakes
175g Chicken
50g Sweet potato, 100g Broccoli
Hot Chocolate

Macros: 1665 Kcal / 169g CHO/ 169g Protein/ 23g Fat

Supps: CLO/Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Fat Burner

Obs: Feel good today, trying to keep the CHO higher than i would on normal Fat Burn days because im racing tomorrow so i'll need the energy!


Posted by: Double D

Is there a reason no squats? I would think that squats would benefit you much more.


Posted by: SamEaston

Saturday 28th April - 153.2lb

Racing - Hammersmith Amateur Regatta

2 races - 1400m each - roughly 5 min sprints
avg hr 160 bpm, max hr 178bpm (92%)

Meal 1
1 slice toast

Meal 2 (pre race)
Homemade Tuna Pasta
apple

Meal 3 (between races1 and 2)
75 g Fruit and Fibre cereal
protein shake

Meal 4 (post wo)
Tuna Pasta
apple

Meal 5
30g Cheese
3 boiled eggs

Meal 6
100g Cottage Cheese
Hot Chocolate

Macros: 1665 kcal / 176g CHO / 116g Protein / 43g Fat

Supps: CLO/ Flaxseed/ Garlic/ Multivit/ Zinc/ Glucosamine sulphate/ Fat Burner

Obs: Feel really good. We ended up being on the water for about 4 hours in total, even though most of it was just light paddling or sitting waiting for the races to begin. Fell into bed at the end of the day!

We won both of our races, W S3 4+ and W S3 8+ so we were delighted with the result!


Posted by: SamEaston

Hi D!

Yes there is! There are 2 reasons actually!

1. I have dodgy knees and they hurt when i go all the way down
2. Im not sure about my form

i was of the opinion that i was covering all my bases with Deads and Lunges. I thought that if i kept on with the exercises i can do well, good form etc, then i can get progressively heavier with them, which can only be good, right?

I mean, i don't think i would be quite so confident to lift heavy with squats.

What do you think?


Posted by: Double D

Try split squats or bulgarian squats. They seem easy on my knees!


Posted by: SamEaston

Wow! They look like a challenge!

Okay, i'll put them in on leg day next Monday (just did legs this morning!) and see how i get on.

thanks a million!


Posted by: SamEaston

Sunday 29th April - 152.6lb

Training at Dorney Lake

1st session: Warm up paddle/ Technique drills/ Standing starts
8km, UT2

2nd Session: 6 x 500m sprints, race pace
avg hr 160bpm (82%)

Obs: Was feeling a bit tired today, so i felt that the sprints suffered because of that. Luckily the volume was lower today than i expected so we all got off the water a bit earlier!

Meal 1 (pre wo)
40g cereal + skim milk
apple

Meal 2 (post wo)
Homemade Tuna Pasta
Protein shake

Meal 3
75g Fruit and Fibre + skim milk
apple

Meal 4
200g Broccoli, green beans, swede, carrot and mange tout
100g Cottage Cheese

Meal 5
2 slices Organic Wholemeal toast
3 Boiled Eggs
Hot Chocolate

Macros: 1795kcal / 188g CHO / 112g Protein / 46g Fat

Supps as usual

NB: Had the cals a bit higher today, esp CHO, because its leg day tomorrow (Monday) and i want to be on top form to really blast it as im short for time tomorrow. Hopefully i'll not be fatter in the morning!!


Posted by: Double D

Nice work on getting your calories where they should be. You'll love to hate those bulgarians!


Posted by: SamEaston

Monday 30th April - 152.6lb

Training - am
Weights - Legs

Lunges: 32kg 10/10/10
Deadlifts: 36kg 8/8/8
SLDL's: 55kg 12/12/10
Hip Abductor: 30kg 12/12/11
Hip Adductor: 26kg 12/12/10
Seated Calf Raises: 20kg 12/12/12
Standing Calf Raises: 40kg 12/12/12

Obs: Today, i focussed on really using my full ROM and holding the exercise at the top (or bottom) of every rep. This meant that for some things i've had to lower the weight a little, but im fine with that, as i felt i got a more intense workout from it.

Evening Training - Cardio
50 min UT2 Erg
9650m - avg hr 139bpm (71%)

Meal 1 (pre wo)
40g Oatmeal, 30g Raisins + skim milk

Meal 2 (post wo)
Protein shake
Tuna sw

Meal 3
Tuna sw
apple

Meal 4 (pre wo)
40g Fruit and Fibre Cereal

Meal 5 (post wo)
protein shake
apple

Meal 6
30g Peanuts
Hot Chocolate

Macros: 1740kcal/ 184g CHO / 102g Protein / 50g Fat

NB: I know that my protein level has not been high enough the last couple of days, hence that's probably why i've been the same weight the last 2 mornings, despite high levels of cardio. I should be home from work at a reasonable time tomorrow (Tues) so im gonna have a nice chicken and veggie dinner! Mmmm ....

Also, i have a couple of pictures to put up, which i'll try and sort out later in the day. They're a bit embarrassing, but hey ho, everyones got to start somewhere!


Posted by: Double D

Pick a deadlift. I dont think you need 2 deads iin a session. Nice weights though!


Posted by: SamEaston

But i thought SLDL's were ham dominant? And i don't have another ham dominant exercise in there - could do good mornings instead?


Posted by: Double D

Deadlift is ham dominant.


Posted by: SamEaston



Okay, i'll take SLDL's out in favour of deadlifts. That's quite good in a way because when i change my program around in about 4 weeks, then i can do swapsies for the SLD's!

Nice one! Thanks!


Posted by: Double D

Thats right and that is referred to as progression. And after those SLDL, you can use 1-legged deadlifts.


Posted by: SamEaston

Awesome!

Well they do say a change is as good as a rest!


Posted by: Double D

Hey hope you are doing well. No workouts today?


Posted by: SamEaston

Tuesday 1st May - 152.6lb

Training - Cardio (UT1)

20 mins Erg - UT1/AT
4694m 2.07.8/500m avg split
avg hr 158bpm (81%)

30 mins X Trainer UT1
4044 strides Level 12 , Resistance 10
avg hr 146bpm (74%)

Obs: My legs are actually killing me today! I went off a bit hard on the 20 min erg, but it felt good, i was consistent in getting the power down, but inevitably ended up with my heart rate being a bit too high for UT1 work and started to go into AT. So on the X trainer (elliptical) i took it a little easier and worked at a lower heart rate. It was still difficult though, and my legs were burning at the end!

Meal 1
1 slice organic toast

Meal 2
Homemade Tuna S/W
apple

Meal 3
Tuna S/W
Apple

Meal 4 (pre wo)
75g Fruit and Fibre Cereal
protein shake

Meal 5 (post wo)
Protein shake
Apple, Plum

Meal 6 (about 90-120 mins after Meal 5)
170g Chicken
150g Swede and Carrot
half a stirfry veg pack
100g mushrooms

Macros: 1820kcal / 163g CHO/ 151g Protein / 43g Fat

NB: By the time i got home from this long day, i was pooped! I've been feeling very hungry the last couple of days, eating my rations every 3 hours but looking around for more food after im finished. So when i got home i made my 170g Chicken, but just shoved in as many veggies as i felt like, and scoffed the whole lot!! I felt so much better to just have that full feeling for a change, even though it was mostly veg! As a result though, my calorific intake is higher than it should have been today.

Tomorrow is the first day of a 'maintenance' 5 day stint.


Posted by: SamEaston

Hi DD!

Yes im very well thank you! And you?

I've got some photos (finally) to post, but im quite terrified of doing so. I mean, they're not that bad, but its just the thought of half-naked photos of me on the internet......


Posted by: Double D

Be interesting to see. All that hard work, mine as well show it off. I would but I dont own a digital camera.


Posted by: SamEaston

Yeah, thats the problem, i've worked hard, but don't really have anything worth showing off!!

Once i get some of the fat off me, i might get the definition i crave!

Okay, here goes *cringe*

No laughing . . . .


Posted by: SamEaston

Okay, so at the moment, i am quite happy with my legs, although i would like some more definition in my calves. I am hoping that once i lose a bit more fat, my waist will be slimmer, and there will be a more obvious taper from the back. Obviously, i need to lose the gut and get a boob job!


Posted by: Double D

Oh shut up. You look good. Very nice legs, along with a fine upper back!


Posted by: SamEaston

You are most kind!

Im hoping to see some drastic results in the next couple of months. Then, more pictures!


Posted by: Double D

Sounds good. You will do fine. Just keep a close eye on your sugar intake. Alot of people dont realize all the sugar they eat. Best of luck.


Posted by: SamEaston

Thank you very very much for your help and wisdom It is much appreciated!

Do continue to drop by occasionally!

On a completely different note - i brought tuna and cottage cheese mixture into uni today to have for lunch and forgot it was in my bag. Now my gym stuff smells like tuna. That got me a couple of looks i tell you. . . . . .


Posted by: SamEaston

Wednesday 3rd May - 153lb

Training - Weights Pull

Seated Row: 47 kg 7/7/6
Low Cable Row: 35kg 6/5/4
Upright Row: 20kg 7/5/5
Assisted Chins: -10kg 6/5/4 Normal grip
Assisted Chins: -20kg 4/4/4 Wide Grip
Shrugs: 16kg 10/10/10
Bicep Curl: 16kg 8/6/7

Obs: I was feeling very weak all the way through this session, failing much quicker than normal. I was also quite de-motivated, couldn't really be bothered going to the gym at all, and was actually close to talking myself out of going - for me that is quite unheard of!

I've decided to take tomorrow off, and im going to rethink my diet strategy, as the 5 days on / off thing isn't really working for me at the moment. Oh, and tonight im going to have a really huge meal, not including any junk at all, but just lots of steak and veggies, especially sweet potato cos i love em!

Macros: 2500kcal / 179g CHO / 195g Protein / 109g Fat


Posted by: SamEaston

Thursday 4th May - 154lb

Okay, feeling a bit better today. Im still taking the day completely away from the gym, and doing the sprints i was supposed to do today at the end of my workout tomorrow.

As a result of not working out today, i have endeavored to keep my cals way low.

Macros: 1550kcal/ 161g CHO / 88g Protein / 48g Fat

I know the protein is too low for today, but i really wanted the extra carbs to see me through for tomorrow.


Posted by: Double D

I have noticed doing sprints seem to really enlarge my calves! Not only that it just peels away the fat! Nice work!


Posted by: SamEaston

Friday 5th May - 152.8lb

Training
Weights - Push
Shoulder DB Press: 20kg 8/8/6
Lat Raises: 14kg 10/8/7
Front Raises: 14kg 8/7/6
Assisted Dips: -10kg 8/7/5
DB bench Press: 16kg 12/12/12
Pec Dec: 35kg 9/7/6
Skullcrushers: 16kg DB 12/11/10

Cardio: Treadmill
1 min sprint, 1 min rest X 5
1 min sprint, 2 mins rest X 5
avg HR 169bpm (87%), max HR 177bpm (91%)

Obs: During my weights session i was feeling kinda weak, even though i managed to get reasonable numbers up. Overall, i was pleased with the workout, but still felt like it was a task to finish it.
Then i had to do my sprints. god, that was not easy! As you can see, my heart rate was up to 91%, and 87% on average. I was completely knackered after this, but on the flip side, i found it was much easier to get mu heart rate up to a sufficient level doing the cardio after resistance training than if i had just gone to the gym specifically to do sprints.

I went home after this and ate some cottage cheese and veggies

Macros: 1700kcal / 180g CHO / 130g Protein / 37g Fat


Posted by: Double D

I would drop the front raises and peck deck. Your really doing well hitting your front delts with bench and dips. And as far as peck deck does, well if you cut it to 1-2 sets thats plenty. Especially while on a caloric deficit.


Posted by: SamEaston

That makes sense, but i feel that im not getting much benefit at the moment from the Bench Press, thats why im kind of overdoing it at the moment with the front raises. I've just recently started doing bench press, using DB's, and im having to use a much lower weight than i thought because i find it difficult to stabilise it. So im using a low weight on the bench to get the form down and bring the stabilisers up to par, and then hitting the front delts properly with the front raises.

Do you think that's still too much? I understand what your saying about the pec dec!


Posted by: SamEaston

Saturday 5th May - 152.6lb

Training - River
45 mins UT2 paddling - some practise starts and high rate bursts.
avg HR 127bpm (65%)
Boat derigging and unloading - we're racing tomorrow!

Obs: Today is a low intensity day because we're racing tomorrow, but im still keeping the carbs quite high, although i need to try to raise my protein levels a bit more! Energy wise i feel okay, its hard to tell really though when you just do low intensity stuff.

Macros: 1690kcal / 184g CHO / 102g Protein / 42g Fat


Posted by: SamEaston

Sunday 6th May - 152.6lb

Racing - Wallingford Regatta
1 x 1500m race (6 mins)

Obs: I hate summer races like this because they're so short, and if you have a straight final, like we did today, you end up eating more than you meant to and not really doing very much! Anyway, we lost our race to a bunch of schoolgirls - pah! Im going to pull their pigtails next time i see them . . . . .

Macros: 1580kcal / 165g CHO / 78g Protein / 52g Fat

NB: I've noticed that my fat loss has begun to plateu, so i've dropped the calories a bit more. I do feel like im going to die of hunger though


Posted by: SamEaston

Monday 7th May - 152.2lb

Day off training! Although i did walk to uni and back which is 30 mins each way!

Its a bank holiday here in Blighty, so hope you're all having a lovely day! If you're at work, don't worry, so am i!

Macros: 1590kcal / 166g CHO / 102g Protein / 40g Fat

NB: Im trying to keep my caloric intake very low at the moment to burn off another 10lb of fat for the summer. However, im feeling like a bit of a drip sometimes, for example, on the way to uni, i was getting hot flushes and feelling dizzy, and sometimes im staggering, like im drunk or something. Its probably the low cals, but its a bit concerning - and i don't like feeling weak.

Also, im thinking of food ALL THE TIME. Its driving me insane


Posted by: Double D

Looks like your on the right path to drop those pounds before summer! Keep up the hard work.


Posted by: SamEaston

Tuesday 8th May - 153lb

Training
Weights - Legs

Leg Press (to warm up) 45kg 20 55kg 20 65kg 20 75kg 20 (narrow and wide foot placing)
Leg Press: 115kg 12 125kg 12 135kg 10
Deadlifts: 36kg 8/8/8
Hip Abductor: 30kg 12/12/12
Hip Adductor: 26kg 12/12/12
Seated Calf Raises: 20kg 12/12/12 30kg 7/7/5
Standing Calf Raises: 40kg 12/12 42.5kg 10/10
Leg Extension: 42kg 9/9/8

Leg Press: This was tough today because i made sure i paused at the bottom, without relaxing, for a second. My back was against the back rest and my butt almost completely off the seat, so felt it good in my glutes!

Deadlifts felt good, gonna take it up to 3 x 10 next week

Abductor and Adductor, again felt good. With the abductor, pausing at full extension is tough but works well, so im gonna increase the weight for both of these next week.

Leg extension- this was a killer. Took a look at Duncans (Donuts!) journal. Very interesting stuff in there with regards to time under tension etc, so decided to incorporate some of his ideas into my workouts with immediate effect. And got immediate results! I was in agony after my 4th rep, pausing at full extension was excruciating and lowering under control almost impossible. HR was at 165bpm at one point (about 85% of max)!

Stonking workout though!!

Then, did 30 mins X trainer, just to finish my sorry ass off!
resistance 10, level 12 - avg HR 151bpm (78%)

Macros: 1660kcal / 139g CHO / 175g Protein / 30g Fat

Obs: Again, had a strange experience on the way to uni, feeling faint, dizzy etc. Hot flushes (no, im not going through the menopause!), but in contrast, felt really good in the gym and had a fantastic workout.

I have cereal every day and i thought i would keep it until just before my workout, as it is probably the highest carb meal of my day, and im wondering if that was the reason i felt so good? Anyway, im going to do that every day now!

Still constantly thinking of food. I don't know how long i can keep this up. I watched my flatmate eat a huge plate of spagetti bolognese with the most beautiful foccacia i have ever smelled while i ate 200g Cottage cheese

Had a dream last night that i was eating an ice cream and woke up licking my hand

Tragic


Posted by: Double D

Dont sweat it. It comes and goes (the cravings). Eventually everything will be fine. Try eating the things you like now and then in small servings.

By the way in your picture you look like Ashley Judd.


Posted by: SamEaston

Who's Ashley Judd?

Is she pretty?


Posted by: SamEaston

Wednesday 9th May - 152lb

Training
Weights - Pull

Seated Row 42kg 8/8/8
Upright Row: 20kg 8/8/8
Assisted Chins: -10kg 5/5/5
Assisted Chins: -20kg 8/7/6 Wide Grip
Shrugs: 16kg 10/10/10
bicep Curl: 16kg 10/7/6

Cardio:
Treadmill 30 mins sprints 3 mins on 3 mins walking
max hr 173bpm (89%) avg hr 148bpm (76%)

Obs: Strong workout today. Am especially pleased with the upright rows as i find it hard to increase reps onthese for some reason. Not only did i get more reps today, it felt good and i squeezed for a good second at the top! Shrugs were also tough today, but again, i felt them working!

Legs are still sore from yesterday, especially my butt! Cardio helped them a bit i think!

Macros: 1655 kcal / 135g CHO / 165g Protein / 32g Fat


Posted by: SamEaston

Okay, so in preparation for sprint season for rowing, in particular Womens Henley and the National Championships, the Auriol Kensington Rowing Club women are going on TRAINING CAMP!!! YAY!!

So, i need suggestions on low-cal, high protein and transportable food to take with me. Im going to take my whey protein, which i can mix with water, and im taking tins of tuna, which i can open and eat on the day and don't need to refrigerate them. Im stuck for other things though. . .

Im cutting at the moment, so i'll be looking to take in slightly less cals than im burning off, and might need to keep the carbs higher than i am at the moment for the four days to make sure i have enough energy to train 4 times each day.

So, any suggestions? I'd be glad to hear 'em!


Posted by: Double D

Rowing is so interesting to me. Not to many people do it in the US so we dont hear about it often.

I will take some beef jerky with me from time to time. Hard boiled eggs, um.....I dont know.


Posted by: Double D

Oh yeah and Ashley Judd is very attractive.


Posted by: SamEaston

Sweet!


Posted by: SamEaston

Thursday 10th May - 152lb

Training - Cardio
Rowing Machine - Sprints (3 min rest intervals)
1 min, 2 mins, 3 mins, 3 mins, 2 mins, 1 min
splits ranged btw 1.50/500m to 1.56/500m on the last one
30-34spm avg hr 165bpm, max hr 178bpm (92%)

Obs: This was a tough workout today. Short and sweet though, which is its only redeeming quality. My legs were shaking all the way home and my core muscles were shot to bits! Knackered!!

Macros: 1580kcal / 118g CHO / 134g Protein / 51g Fat

Im dealing with the lack of food a little better now, i seem to be getting into the swing of it. However, i am having a cheat meal on Friday night from my favourite Indian restaurant, Lamb Korma . . . . . i've been thinking about it all week and i can't wait. Im gonna inhale it in 2 minutes flat!!

Have a lovely weekend, im going out to the dancing tonight so hopefully will rave off my korma!!


Posted by: SamEaston

Hello, to one and all!

Here's what my weekend looked like. . . . .

Friday 11th May - 150.8lb

Weights - Push
Shoulder Press: 20kg 13/9/8 +8 from last week!
Lat Raises: 14kg 11/8/7 +1
Front Raises: 14kg 8/8/7 +2
Bench Press: 16kg 12/12/12
Assisted Dips: 10/7/6 +3
Skullcrushers: 16kg 10/10/8 +2kg
Pec Dec: 9/7/4 -2

Obs: Workout felt amazing today, beat my reps/weights almost every time from last week so im well impressed! Especially because im taking in so few cals!! YAY!!

Macros (roughly!): 2130kcal / 188g CHO / 144g Protein / 48g Fat

My korma was amazing! I ate it before my flatmate had finished his, and just stared at his plate, drooling till he was done!!

Had a boogie, worked up a sweat, and tried not to think about how much im gonna weigh when i get on the scales tomorrow morning!!


Saturday 12th May - 152.4lb (its all korma!)

Day off Training today, feeling a bit fat and naughty so had a walk to Oxford Street and home which took about 2 hours - felt a bit better then!!

Macros: 1410kcal / 125g CHO / 130g Protein / 30g Fat


Sunday 13th May - 151.4lb

Training on the river
Session 1 -
60 mins UT2 paddle, 20-22spm
avg hr 130bpm (65%)

Session 2 -
30 mins technical outing, rowing in pairs, preparing for the catch and accelerating through the finish.

Macros: 1390 kcal / 132g CHO / 118g Protein / 27g Fat

This day was quite tough because i wanted to keep my cals very low due to having a relatively easy session on the river. Im a third of the way through the weight i want to lose, so im getting there!!


Posted by: SamEaston

So, i've just been looking through my food diary and i thought i would share my progress with you all.

On 17th April, i weighed in at the heaviest i've ever been at 157lb. Of course, i am carrying a fair amount of muscle, but there was an awful lot of fat covering it up, and i was feeling pretty miserable.

So, over the last 3 weeks, my primary objective has been to lose the gut, aiming to lose 17lb, to get down to 140lb by the summer (in Britain, summer is a relative term!!), say mid-end of June.

So here is my progress:

17th April - 24th April = 157lb to 154lb (-3lb)
25th April - 30th April = 154lb to 152.6lb (-1.4lb)
1st May - 7th May = 152.6lb to 152lb (-0.6lb)
8th May - 14th May = 152lb to 149.2lb (-2.8lb)

That's 7.8lb overall! That means i've only got 9.2lb to lose, then i can post some pics of my new bod!!

On a seperate note, i got a Polar heart rate monitor for Christmas, and when i got it my resting heart rate was 61bpm, which i think is okay anyway. So i tested it again last week and it is now 48bpm!! Its amazing!

Anyway, better get to the gym if im gonna continue burning this fat off!!


Posted by: SamEaston

Monday 14th May - 149.2lb

Legs
Leg Press Warm up 12 reps each 10kg from 65-105kg
Leg Press: 115kg-12 125kg-12 135kg-11 140kg-7
Deadlifts: 36kg 10/10/8 (+4 reps)
Hip Abductor: 33kg 9/8/8 (+3kg)
Hip Adductor: 29kg 9/7/6 (+3kg)
Seated Calf Raises: 20kg 12/12/12 30kg 10/9/7 (+7 reps)
Leg Extension: 42kg 9/7/6 (-4 reps)

30 mins Erg - UT2 (60-70% hr)
6331m , avg split 2.22.5/500m
avg HR= 140bpm (72%)

Macros: 1670kcal / 148g CHO / 141g Protein / 44g Fat


Posted by: Double D

Haha....I would never worry about the last exercise being weaker, matters fact it may be a tell tell sign to stop before that last exercise. Or maybe try some negatives only on those last exercises. Just a thought.


Posted by: SamEaston

Thats a good idea! By the time i get to the end, im pooped!!

Tuesday 15th May - 150.2lb

Treadmill - 2 mins @ 11km/hr, 2 mins @ 5.5km/hr
Avg HR 150bpm (77%), Max HR 180bpm (93%)

Obs: I hate doing this, but look how high my heart rate got!! I was just about to pass out! Did a good deal of stretching before and after this and it felt better. My legs aren't so sore now after legs yesterday, so i know its time to change my program around in a couple weeks!

Macros: 1380kcal / 130g CHO / 112g Protein / 36g Fat

Im still playing around with the amount of carbs and protein each day, i find that if i don't have the extra carbs, i feel lacklustre and demotivated in the gym - and that aint good.

I have my 2k test for selection for the top womens boat at my rowing club tomorrow and im shitting it! Oh well, just have to see how it goes . . .


Posted by: Double D

Are you cooling down properly? Make sure you do that! Let your body regulate its temp and get oxygen back to the places it needs to go.


Posted by: SamEaston

Okay, so the last couple of days have been a bit of a write off!

I was at a conference away from London on Thursday, so took my food for the day with me, 300g Tuna, 300g Cottage Cheese and 5 apples. All good you would think. However, i was feeling dead weak all day, and when i arrived back from the conference at 8pm, then had to go straight to the gym to do my erg test for selection for Henley.

So, after warming up i got started, 1st 500m was pretty good, 2nd 500m was okay, 3rd 500m, hold on. . . . . . i can't feel my legs, last 500m, oh my god. . . . .im going to

yep, you guessed it. So i puked in the gym after finishing my test. Although i did beat my last score by 0.2 of a second, i feel i would have done better if i'd just been eating more calories and carbs in the last couple of days.

So, i went home and had lots of oats and nice carby things to make me feel better!

I do feel better now, and am back on the diet again, but i felt really rough for a couple of days. Oh well, lesson learned. Intense cardio requires more carbs otherwise you puke up tuna and cottage cheese on the rowing machines

I'll be back to post my macros and training for the last few days in a couple days. I have my PhD transfer meeting on Wednesday and im preparing a presentation to give at it, between paniking and banging my head off the table!

Have a great weekend!!


Posted by: Double D

It is very tough to do much without carbs, but especially that! Congrats on beating your old time though!


Posted by: SamEaston

Aaarrrggggg.. . . . . . . . . . . . .my world is falling apart

My trainings gone to shit, my diet has gone to shit, and im going through my PhD transfer tomorrow!!

OMFG, im going to kill myself.

Right, what do i need to do for tomorrow. . . . . . .


Report . . . . . . . .check

Materials and methods section of thesis . . . . . . . . .check

30 minute presentation on progress so far . . . . . . . . . . FUCK!!!

Oh, and i ate a pack of cookies yesterday . . . . So bite me


Posted by: SamEaston

Okay, well my transfer meeting went well, my presentation was well received and understood, no critisisms about it. So i had to step outside for 20 minutes while the professors decided whether or not to allow me to transfer to PhD . . . . . . . . God, 20 minutes is a long time when you're nervous as hell, huh?!

So, the verdict was . . . . . . . I GOT TRANSFERED!!!

WOOHOO - Im soooooooooo happy.

Soooooo happy infact that im going to have an extra long gym session to celebrate!!


Posted by: Double D

Great news, so did you go celebrate? Have a few drinks?


Posted by: SamEaston

Hey! No, i actually stopped drinking a few years back, so i generally don't go to pubs and that! The second hand cigarette smoke really bugs me too (and i have athsma!) but i'll probably go out for dinner more when the smoking ban comes in here in June! Yay!

Sad as it is, i've been so busy with work that when i got home, i cooked myself a HHUUUGGGEEE plate of green beans and chicken, and watched part of a boxset of 'Shameless', which is a TV show on over here, and laughed till i almost wet myself! So nice to have time to yourself after running about like a headless chicken for weeks on end, you know?!

So today, i went to the gym and now im going home to pack for training camp as we're leaving tomorrow morning at 7am. Soooo looking forward to it!

I've written everything down that i#ve done in the last few days that i haven't really been journalling, so when i get back i'm gonna fill it all in!

Have a great weekend!!


Posted by: Double D

So with that huge plate of chicken who ate with you? Your not married?

Awesome you dont drink however. I have recently tried not doing that we well. I get a bit to out of hand then feel like crap for a few days afterwards, urgh!


Posted by: SamEaston

Right, Im back!!

Got a lot to catch up on.

Oh, and no . . . . im not married, not even seeing anyone really

And as for my chicken . . .

. . . . SAM DOESN'T SHARE FOOD!!!!!


Yeah, i stopped drinking cuz i had my stomach pumped a couple times (which hurts) from overindulgence at uni. In Scotland, the girls are really bad with the drink, i used to drink Guiness, my limit was 7 and a half pints in 5 hours. Drank some of my guy friends under the table!!

Used to drink Baileys to excess though. One night i puked, and it looked like scrambled eggs. Put me off Baileys for life.

Still eat scrambled eggs though


Posted by: SamEaston

Anyhoo . . . . lets go!!

Wednesday 16th May - 149.6lb

2k test - 7m 55.1s 31spm 1.58.8/500m split
25 mins X trainer 143bpm avg(74%)

Macros: 1470kcal / 125g CHO / 151g Protein / 33g Fat

Obs: Felt like utter shit today after my 2k test. Couldn't breathe, my legs were like lead. Couldn't maintain my split time after the first 1000m, just kept dropping and there was nothing i could do but hold on to the end. Blacked out at the finish and puked beside the rowing machine. Classy.

Lesson for today: increase carb/calorie intake before racing or doing erg tests!


Thursday 17th May - 149.6lb

Pull

Low Cable Row: 30kg 8/8/8
Seated Row: 43kg 10/8/8
Upright Row:20kg 9/8/8
Assisted Chins: -10kg 7/5/4 normal grip
Assisted Chins: -25kg 5/5/4 wide grip
Shrugs: 16kg 10/10/10
Bicep Curl: 16kg 7/7/7

Macros: 2570kcal / 267g CHO / 214g Protein / 47g Fat

Had a lot of carbs today! Hope my weights will be back to normal tomorrow, im still suffering today after doing my test yesterday!


Friday 18th May - 151lb

Push
Shoulder Press: 20kg 6/6/5
Lat Raises: 14kg 10/10/8 +2
Front Raises ; 14kg 8/8/7 -
Assisted Dips: -10kg 11/7/6 +1
Bench Press: 16kg 12/12/12 increase to 20kg nxt time
CG BP: 16kg 11/10/7
Skullcrushers: 16kg 12/11/10 increase to 18kg nxt time

40 mins X Trainer
avg hr 143bpm (74%)

Macros: Cant really remember what i ate today. Just got carried away with eating food, so just kept going!!


Saturday 19th May - 151.6lb

River Training
Session 1: Technical outing
Starts and bursts, fast catches, holding in the finish

Session 2: Steady State UT2
50 mins avg hr 130bpm (65%)

Macros: 1550kcal / 139g CHO / 161g Protein / 32g Fat

Feel rubbish today. My legs are still sore from the 2k test for some reason? Im really suffering!!


Sunday 20th May - 151.8lb

River Training
Session 1:
UT2 Steady State 80 mins
avg hr 129bpm (64%)

Session 2:
Race pieces against another crew
4 x 1000m
avg hr 157bpm (82%)

Macros: 2910kcal / 239g CHO / 81g Protein / 54g Fat

Obs: Was really hungry. Like really. So ate lots of food. Felt better


Monday 21st May - 152lb

60 mins UT2 X trainer
avg hr 137bpm (70%)

Macros: 1430kcal / 115g CHO / 164g Protein / 35g Fat

Obs; Much better today. I can really feel my energy levels shoot up when i eat more food! Im already planning my bulking stage to start the end of September, Mmmmm yum yum . . . . . . . .


Tuesday 22nd May - 151lb

Legs
Leg Press: 115kg: 12 125kg: 12 135kg:11 140kg: 3
Deadlift: 36kg 10/10/10 up to 12 nxt time
Hip Abductor: 33kg 12/11/10 +8
Hip Adductor: 29kg +9
Leg Extension: 42kg 10/9/7 +4
Standing Calf Raise: 40kg 12/12 45kg: 10/10
Seated Calf Raise: 25kg 12/12 35kg: 9/6 +5kg

Macros: 1560kcal / 106g CHO / 150g Protein / 52g Fat

Obs: Well, added a significant number of reps to my w/o today, most likely due to the extra food ive had the last couple days. Im stuck for what to do to keep losing weight though. Add in more carbs, i can carry on with my cardio w/os with no problem but my weight loss stops, take away carbs and weight loss is faster but im left with no energy/ end up bingeing! Dilemma!!


Wednesday 23rd May - 149.2lb

Pull
Low Cable Row: 30kg 9/7/7 -
Seated Row: 43kg 9/8/8 -1
Assisted Chins: -10kg 6/5/4 -1 normal grip
Assisted Chins: -25kg 7/6/6 +5 wide grip
Upright Row: 20kg 8/7/7 -3
Shrugs: 16kg 10/10/10 -
Bicep Curl: 16kg 12/10/7 +8
SLDL's: 24kg 12/12 28kg: 12/12

Macros: 1445kcal / 96g CHO / 148g Protein / 49g Fat


Thursday 24th May - 149lb

Small Push session due to Training Camp starting tomorrow:
Lat Raises: 14kg 9/8/8 -3
Assisted Dips: -10kg 12/10/8 +5 reduce the assistance to -5kg
Bench Press: 20kg 10/10/10 +4kg

Treadmill - Intervals
2 mins @ 11km/hr, 2 mins@ 5.5km/hr for 30 mins
avg hr 146bpm (75%), max hr 179bpm (92%)

Macros: 1600kcal / 140g CHO / 115g Protien / 58g Fat


TRAINING CAMP

On training camp, we had 2 sessions Friday, 3 Saturday, 3 Sunday and one Monday. i ate whenever i needed to and made no attempt to record food intake because i didn't really have time. However, i did make sure i had 3 whey shakes per day, one before each outing, and a tin of tuna every day, so i had at least 100g Protein every day.

All outings include a warm up of at least 20 mins light paddling in pairs/ square blades

Friday 25th May

Session 1: 60 mins
Technical in Pairs

Session 2: 70 mins
4 x 4 min pieces against other crew (4+)
avg hr 131bpm (68%)
max hr 164bpm (84%)

Saturday 26th May

Session 1: 90 mins
UT2 2 x 30 min pieces steady state with 15 strokes @ 32spm every 5 mins
avg hr 125bpm (64%)
max hr 145bpm (75%)

Session 2: 75 mins
Technical outing - starts and bursts. Standing start, first 15 -25 strokes of the start
avg hr 121bpm (62%)

Session 3: 60 mins
AT 3 x 6 minutes power strokes
avg hr 133bpm (69%)
max hr 167bpm (86%)

Sunday 27th May

Session 1: 80 mins
UT2 2 x 30 mins steady state
avg hr 115bpm (59%)
max hr 130bpm (67%)

Session 2: 60 mins
technical outing - Starts and bursts

Session 3: 40 mins
AT 5 x 1000m races against other crews
avg hr 140bpm (72%)
Max hr 157bpm (81%)

Monday 28th May

Session 1: 60 mins
UT1 50 mins steady state with 15 strokes @ 32spm every 4 mins
avg hr 138bpm (71%)
max hr 149bpm (77%)


And relax . . . . . .. . . .


Posted by: SamEaston

At the end of training camp, i was so tired i could barely walk. When i got home i slept for 15 hours straight. I've eaten my bodyweight in beans and eggs from the hotel breakfast!

Loved every minute of it, would go back again tomorrow, even though it pissed down with rain and there was a howling gale. My hands are ripped apart with blisters from trying to hold the blades for 5 hours a day!

Gotta love it!

Oh, and my coach has selected me to race in the top boat at Henley Womens Regatta this year (in a months time) so well excited about that!!

I'm back on track with noting macros and things tomorrow. Have a great day!!


Posted by: Double D

That is some serious training! I am truely impressed!

I have a family reunion coming up and I may have to have a drink or 2 there, but other than that I am done drinking, urgh!

BTW-With your workout scheledule I can see why your not married! Again I am impressed.


Posted by: SamEaston

Yeah, we had the most amazing time! It was a true test of willpower to get up at 6am, look out the window and see a howling gale, horizontal rain and 10 degrees weather, but we were united in our misery!! Our team bonded really well over the weekend, and once you've dried out and warmed up, looking back, it doesn't seem so bad!!


Posted by: Double D

Well again I am very impressed. Most women I know would wine and crab and basically back out, but you fine lady are something else.


Posted by: SamEaston

Tuesday 29th May - 152.4lb

Training
20 mins light cardio
45 mins stretching
20 mins light cardio
avg hr 113bpm (58%)

Macros: 1650kcal / 141g CHO / 139g Protein / 44g Fat

Obs: My legs are like bricks today, especially my hamstrings! We have a heavy session on our training plan for today, but i decided to take it easy, otherwise im gonna be wiped out the rest of the week. My stretching session was bliss!!

tomorrow is the start of our early morning sessions for the top crew before Henley. We're on the water at 5.45am, which means i have to get the bus at 4.45am, and get up at 4am! Sometimes i wonder why i do this sport. It really is a time-commitment!!

Also, im keeping my cals a little higher for a week, around 1650kcal, so that i can have a bit more CHO. This way i have more energy for training, hopefully won't binge, and i can still reduce my cals a bit more if fat loss grinds to a halt!

Its raining her in London today, but hope its sunny where you are!!


Posted by: Double D

Damn dedication at its best. What did you do for cardio? Your heart rate stayed very low.


Posted by: SamEaston

Well, you know, being Scottish we're used to bad weather!

I sometimes wish i did an indoor sport though! Like badminton . . . . oohh netball, with the little skirts!!

What about you, the weather ever halt your games?


Posted by: SamEaston

Nah, i actually felt like i was cheating a bit. We had 2 x 30 mins UT1 on our training plan. Whoops!!

I did stationary bike (which i hate cos it hurts my ass) but it was the only thing i can do where i don't get carried away and start pumping my legs like my life depends on it!!!


Posted by: Double D

All the time. We have a tourny scheleduled for this weekend and they are callin for rain.....urgh. It gets kinda old.

Little skirts, oh to imagine.


Posted by: Double D

I am not a bike fan, but a skirt fan I am.....


Posted by: SamEaston

Yeah, hotpants are the rage here at the moment!

Can't see me in them anytime soon though. My quads are bulging right now! I love it, but they don't really have the slimline look most people go for!

Goddam you Kate Moss!!!


Posted by: Double D

Haha......nonsense. Most guys who are around this board would rather see a pair of legs with some type of muscle on em.

Kate Moss? What does she have to do with it?

Have you seen Ashley Judd yet?


Posted by: SamEaston

Kate Moss has possibly the slimmest thighs i've ever seen - hence hotpants!

Yes, i googled Ashley Judd. She is very pretty!

Obviously, i can't see the resemblance to me though!


Posted by: Double D

You kidding me? Of course I am just going by your picture, but it sparks a resemblance.

Thats right I couldnt remember who Kate Moss was, but yeah she is a bit to thin.....not my thing.


Posted by: SamEaston

Her picture is all over london, so we're sick of the sight of her!!

Where in the world are you?


Posted by: Double D

The United States......in a nice little redneck town in Illinois.


Posted by: Double D

I'd rather see someone like Eva Mendez all over the tabloids, or tv....


Posted by: SamEaston

... or you!!


Posted by: Double D

I need to get some photos on here. Someday maybe.....would be interesting to get the feedback from people.


Posted by: SamEaston

No, i meant you would rather see Eva Mendez all over you!!

Would be good to see pics of you though, of course!


Posted by: Double D

haha....shes hot, but that wouldnt be an idea situation. I dont like all the limelight that she gets.


Posted by: SamEaston

No, i guess not.

I wouldn't mind some of her money though. Being a scientist isn't that well paid!

Speaking of which, id better get into the lab.

Have a great day (night). Speak soon


Posted by: Double D

You as well. Hope all goes well with you in days to come. best of luck. Have a good one.


Posted by: SamEaston

Wednesday 30th May - 151.2lb

Pull
Low Cable Row: 30kg 10/8/7 +2
Seated Row: 43kg 10/9/8 +2
Assisted Chins: -10kg 7/5/5 normal grip +1
Assisted Chins: -25kg 8/8/6 wide grip +3
Upright Row: 20kg 10/8/7 +3
Shrugs: 20kg 8/8/8 +4kg
Bicep Curl: 16kg 12/10/8 +1 - up to 20kg nxt time
SLDL's: 28kg 12/12 32kg 12/12 up to 36kg nxt time

Treadmill - 30 mins intervals AT/UT1
2 mins @ 11km/hr, 2 mins @ 5.5km/hr
avg hr 152bpm(78%)
max hr 179bpm (92%)

Obs: Weights session felt really good, managed to add a fair bit to my load today, i'll take a couple of them up in weight next week. Obviously, the increase in weight/reps was possible due to my food intake over the weekend being much higher than normal, but i hope to be able to sustain these numbers for another couple of months, possibly taking cals up now and again to give them a boost.

Intervals on the treadmill = killer

My heart rate was up to 170 bpm on the first interval, normally its about the 3rd before i hit those numbers! Knackered after this session, going straight to bed cos im up at 3.45am tomorrow for training on the river!

Have a great day now!


Posted by: SamEaston

Just remembered, i meant to post my macros for yesterday. They were:

1620kcal / 153g CHO / 157g Protein / 34g Fat


Posted by: SamEaston

Thursday 31st May - 149.4lb

River Outing - 5:45am
60 mins UT2/Technical (Front end work, catch where you reach)
avg hr 128bpm (66%)
max hr 139bpm (72%)

Weights session - 12pm
Legs
Leg Press: 115kg:12 125kg: 12 135kg: 12 140kg: 12 +5kg
Leg Extension: 42kg 12/10/9 +5, up to 47kg nxt time
Hip Abductor: 36kg 8/7/7 +3kg
Hip Adductor: 32kg 9/7/6 +3kg
Standing Calf Raises: 42.5kg 12/12 45kg: 10/10 +2.5kg
Seated Calf Raises: 30kg 12/10 35kg: 8/7 +5kg

Didn't do my deadlifts today cos i was knackered after training, and i did SLDL's yesterday, so i'll give my legs a chance to recover!

Obs: Workout felt really strong Even after training in the am, so i was well pleased.

I also seem to be getting it right with the increased carbs/slightly higher cals, and losing the fat, as its still coming off, slowly, but im getting there!!

Macros: 1700kcal / 163g CHO / 141g Protein / 43g Fat


Posted by: Double D

I see alot of pluses on those workouts! Thats inspiring to say the least!


Posted by: SamEaston

Hey!

Yeah, it felt really good! I absolutely love doing legs, i work up a real sweat and my legs are like jelly afterwards!! Brilliant!

Friday 1st June

Push
Shoulder Press 20kg: 8/7/6 +4
Lat Raises: 14kg 12/10/8 +5 up to 16kg nxt time
Front Raises: 14kg 9/7/7 -
Assisted Dips: -5kg 7/6/6 +5kg
Bench Press: 20kg 10/10/10 -
Skullcrushers: 16kg 12/12/10 +1 up to 18kg nxt time

X trainer 30 mins UT2
avg hr 130bpm 67%
max hr 137bpm (71%)

Obs: Well chuffed with this workout!! Im getting closer to one of my goals which is to be doing bodyweight dips by the end of the summer (and pullups, but that might take a little longer). I'd no idea how heavy i was until i tried BW dips!! Ouch!!

Saturday 2nd June

Metropolitan Regatta
WS3 4+ race 2k

We got knocked out in the first round of this race, which was a quarter final. We weren't really too worried, because we had a technically good race and, although we were down off the start, managed to claw a bit back from some of the other crews. I wasn't giving a shit, it was the most beautiful day on Saturday, so i went off and did some shopping, chilled out and ate waaaaayyy too much food!!

I've added some pics to this post, the first 2 are the views from my boathouse, the first is the view of the Thames up towards Putney and the second is the view down towards Barnes and Chiswick. Beautiful. The next 2 photos are of the race course we were racing at, at Dorney Lake in Windsor. When we arrived, we couldn't believe how flat the water was, like a mirror! For a rower, that is the most unbelievable sight in the world, you just want to get out there in your boat and make waves!!!! Gorgeous!!

Sunday 3rd June

River training
1st Session - 2 x 30 mins UT2
avg hr 130bpm (67%)

2nd Session - 4 x 6 min sprints, race pace
avg hr 148bpm (76%)
max hr 168bpm (87%)

Absolutely gorgeous weather this weekend, so we're all basking in the sun!! Hope you have all had an amazing weekend!


Posted by: Double D

The river looks amazing. You are one of the busiest people I have ever read about.....


Posted by: SamEaston

It is a great venue to row from! Here's another one of the front of the boathouses. These were taken around 6am, so no river traffic! Its days like that which remind me why i love rowing so much! Its a real escape from the hustle and bustle of London, without leaving London!!

Oh and the MacDonalds bag on the bench in the front of the picture. Its not mine . . . . honest


Posted by: Double D

Haha.....those pictures certainly are nice. I normally go to the lake once a year with some buddies. It is beautiful there. I think those pictures really compare well! But we need some with you in them.


Posted by: SamEaston

Hmmm, i don't photograph well im afraid!

Normal rowing attire doesn't do much for me either really! Skin tight lycra, often soaked to the skin, green wellies and hair plastered to your head!

Sexy!!


Posted by: Double D

Yeah I know the feeling. I play softball all the time and I actually wouldnt consider putting myself on a message board with my ball pants and a dirty jersey!


Posted by: SamEaston

Monday 4th June - 151.8lb

80 minutes UT2 Erg
avg hr 131bpm (68%)
max hr 137bpm (71%)

Boring as hell!! Thank god for MP3 players !

Macros: 1610kcal / 142g CHO / 166g Protein / 41g Fat

Hope you're all well! We saw a dead rat floating down the river after our outing today! Ahhh, nothing like the smell of dead rat in the morning!!


Posted by: Double D

The rat wouldnt be my thing either.


Posted by: SamEaston

Tuesday 5th June - 150lb

river training - 5:45am
~60 mins technical outing with some steady state thrown in
avg hr 138bpm (71%)
max hr 157bpm (81%)
- actually worked quite hard this morning, despite how early it was!

Weights session - Legs
Deadlift 36kg: 10/10/10 -
Leg Press: 125kg 12 130kg 12 135kg 12 140kg -
Hip Abductor: 36kg 9/8/8 +3
Hip Adductor: 32kg 8/8/8 +2
Leg Extension: 47kg 8/7/6 +4kg
Standing Calf: 42.5kg 12/12 45kg: 12/11 up 2.5kg next time
Seated Calf: 30kg 12/12 35kg 8/8 +3

Cardio - X trainer 30 mins UT1
avg hr 146bpm (75%)
max hr 151bpm (78%)

Macros: 1690kcal / 186g CHO / 154g Protein / 31g Fat

Obs: Today was a very heavy day! My legs, although i got reasonably good numbers up, were screaming the whole way through my weights session, only to be finished off good and proper by a UT1 cardio stint!!

Obviously, i don't intend to continue training 3 sessions a day, and i realise its not doing much for me in terms of my weight training, which is suffering as a result of too much cardio, but Henley Regatta is 2 weeks Friday so i need to just go with it for the moment. Im dying to have a full day off, which i think this week will be Friday, but till then i just have to get my head down, quit complaining and get on with it!


Posted by: SamEaston

After every set today I was yawning so much - i thought my face was gonna split in half!! Why is that? Lack of oxygen to the head or something

My jaw was cracking too! It reminded me of when i used to get lockjaw. Then i thought, wouldn't it be funny if i got lockjaw in the gym, then had to finish my workout with my jaw locked into a yawn, like a mental person!!

Made me laugh!


Posted by: Double D

You sure are showing tons of improvements each and every workout. Nice work!

I have had the yawning fit as well. I hate that!


Posted by: SamEaston

Thanks mate! Much appreciated!

Im getting ready to change the exercises around in my program in a couple weeks time, so i've been researching different ways of hitting my muscles.

Im sadly, rather excited about changing my program! Can't wait to freshen things up a bit


Posted by: Double D

What is your main goal?


Posted by: SamEaston

At the moment, to reduce bf as much as possible, then maintain it until about mid-Sept. During this time, i want to change my exercise selection about every 6-8 weeks. I dont expect to gain much in the way of size or add any significant weight, due to my low calorie intake. The maintenance part of this will be difficult because the rowing season finishes at the start of Aug, and doesn't start up again until end of Sept, so i'll have to motivate myself to keep on with the cardio!

In September, i want to start a clean bulking phase, which will use a variety of different phases to really force some muscle growth. I want to try some low rep/high load stuff, which i have never done before, some drop-set work which i love but is totally exhausting, and possibly some high rep stuff.

Don't really know yet exactly what i'll end up doing, but i was thinking about doing 4 week blocks of a particular routine, then having a de-load period of a week, where i will rest, eat, then start up another 4 weeks of something different.

Sorry, that was probably a longer answer than you wanted!


Posted by: Double D

Well atleast you seem like you know what you want.

How about some circuit training?


Posted by: SamEaston

Yeah! Sounds good too!

I'll definately be scouring other journals and looking for ideas nearer the time. Probably picking your brains too!


Posted by: Double D

Hey i am still waiting for a new picture of ya.....


Posted by: SamEaston

Yeah, yeah!

My mate actually took a reasonable one at the weekend, i'll look for it. Won't be long until im taking some progress pics too, maybe a week or so!


Posted by: Double D

I have a real good one on face book, but its from another girls page. And I cant exactly put that on here since I am married and all. Its from like 3 years ago. But it does me some justice.


Posted by: DontStop

ahhh add me on facebook!


Posted by: Double D

Thats the thing I dont have face book. I have failed to get it because of that certain girl. She is a bit to persistent and with her filling up my email box I dont care to get into the whole facebook thing with her. I do believe the picture she has of me is the best I have ever taken! I look huge! And of course thats what I like.


Posted by: DontStop

i want to see.
I have people like that too who email me ALL the time.
Be it ex's, people who used to hate me but all of a sudden like me, and people with e-crush's


Posted by: SamEaston

Oh well. Its a digital camera on your Christmas list this year!!


Posted by: Double D

Haha....I should get one sooner. I am training a friend right now and he has a digital camera hes going to bring over soon. Hopefully we can get something together on there.


Posted by: SamEaston

Cool! Better get practising your poses!


Posted by: Double D

Haha.....I think it will be a picture of me doing something that I love to do....holding my little girl.


Posted by: SamEaston

Altogether now ......Ahhhhhh


Posted by: SamEaston

Wednesday 6th June - 148.2lb

Pull -
Low cable row: 30kg 10/8/7 -
Seated Row: 43kg 10/9/8 -
Assisted Chins: -10kg 6/5/5 -1
Assisted Chins: -25kg 8/7/6 -1
Shrugs: 20kg 10/8/8 +2
Bicep Curl: 20kg 8/5/5 +4kg
SLDL's: 28kg: 12/12 32kg: 12/12 36kg: 8/8 +4kg

Planks 1 minute on, 1 minute off X3
Lying Double Leg Raises 10/10
Superset with
Hanging Knee Raises 10/10

Macros: 1610kcal / 155g CHO / 140g Protein / 44g Fat

Obs: Disappointing overall today
Weights session was not up to scratch at all, some negatives in there, not many pluses. I felt generally fatigued, weak as shit. It really took me alot of effort to go to the gym at all today, my lack of motivation is disturbing, but probably down to the ridiculous amount of training im doing, as well as being in uni all day!

More annoying was that i was supposed to do a cardio session after my weights, of 30 min sprint intervals, but i just couldn't face it, so skulked up to the yoga room and did some core stability work instead.

Man, i feel so shit. Hopefully, i'll feel better tomorrow, but its days like this that make me want to stuff my face with food and deal with the consequences later. Not motivating, i know.


Posted by: Gazhole

Bad sessions happen to everybody every once in a while, dont sweat it.

If it happens again though, you might want to take a look at how your whole program is set out to see if there are any imbalances or problems with volume, intensity etc to check youre not overtraining.

Do you periodize your programs at all?

Still, it doesnt look that bad! I take it the + and - numbers are improvements/detriments from the previous session? If so youve still got more improvements than detriments there, so dont worry about it


Posted by: SamEaston

Hey, nice to see you here! No, i dont periodise right now, basically keep a set program for 6-8 weeks, then change up the exercises. Once i start bulking in September, im gonna do things a bit differently.

And yeah, the +'s and -'s are based on the previous session which, with the push/pull/legs program im on, was a full week beforehand.

Overtraining is quite possible for me at the moment. Doing between 8 and 10 cardio sessions per week is not optimal for me, however, in a couple of weeks i will be back to my usual 5 or 6, so im hoping things will go back to normal then and i will begin to steadily improve again.

Im probably not helping myself with having conflicting goals. Im overdoing it with cardio, weight training (okay for maintenance), plus trying to lose another 9lb of fat before summer's out.

Its not the decreasing numbers that bother me that much, its the lack of motivation. The other day i actually thought about skipping the gym altogether!

Scary


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Hey, nice to see you here! No, i dont periodise right now, basically keep a set program for 6-8 weeks, then change up the exercises. Once i start bulking in September, im gonna do things a bit differently.

And yeah, the +'s and -'s are based on the previous session which, with the push/pull/legs program im on, was a full week beforehand.

Overtraining is quite possible for me at the moment. Doing between 8 and 10 cardio sessions per week is not optimal for me, however, in a couple of weeks i will be back to my usual 5 or 6, so im hoping things will go back to normal then and i will begin to steadily improve again.

Im probably not helping myself with having conflicting goals. Im overdoing it with cardio, weight training (okay for maintenance), plus trying to lose another 9lb of fat before summer's out.

Its not the decreasing numbers that bother me that much, its the lack of motivation. The other day i actually thought about skipping the gym altogether!

Scary
Yeah, the best part about periodisation is that you can have different goals in each phase/day/movement depending on how you set it up.

If you think you're overtraining it may be good to change things up a bit or even take a bit of a time out altogether? I hate overtraining, lol.

The feeling of wanting to skip a session is the sign im OTing for me. I get that in spades.


Posted by: SamEaston

You're right Gaz, i should take some time off. With Henley Womens Regatta out of the way in 2 weeks, i think im gonna have a full week off! We'll see, i always get edgy after a couple days and just can't stay away!!

On saying that, here's Thursdays training and macros, Friday is a day off for me, so amen to that!!

Thursday 7th June - 149lb

Session 1: River training 5:45am
Technical session focussing on the finish of every stroke, and suspension off the blade at the front end. Relatively easy work, not too taxing!

Session 2: Weights - Push
Shoulder Press: 20kg 9/8/7 +3
Lat Raises: 16kg 7/6/5 +2kg
Front Raises: 14kg 8/7/6 -2
Assisted Dips: -5kg 8/6/5 -
Bench Press: 20kg: 10/10/10 -

Session 3: Cardio
30 mins intervals on Bike
4 mins@ UT1 threshold, 1 min max effort
avg hr 145bpm (75%)
max hr 163bpm (84%)

Macros: 1735kcal / 179g CHO / 141g Protein / 44g Fat

Obs: Same again today really. Felt like shit, even though i increased my carbs and cals to compensate for training so much. Friday is a complete day of rest for me though, and boy, im gonna enjoy it!! Its also a cheat meal day, as i have friends visiting from Edinburgh, so im salivating at the thought of what i might have: Steak and chips with onion rings Mmmmm, or what about sausages and mash with lots of gravy . . . . . . . Oh, lamb korma, Sshhhhiiiiittt!


Posted by: SamEaston

Right, Im off for the weekend!

I've not been to the gym today at all, and now im going out for dinner with friends! All good!

Im going training to Henley tomorrow, so im gonna take some pics and post them here, i hear its very nice there!

have a great weekend now!


Posted by: Gazhole

Aye, you too!




Posted by: SamEaston

Saturday 9th June - 150.4lb

Training at Henley
Session 1:
2 x 40 mins UT2 w. 15s @ 32spm
avg hr 132bpm (67%)
max hr 153pbm (78%)

Session 2:
4 x 8 min pieces AT
avg hr 146bpm (74%)
max hr 170bpm (87%)

Macros: 2490kcal / 276g CHO / 114g Protein / 79g Fat

Whoops! Ate a bit much today, but i was completely wiped out after training, so just stuffed my face!! Henley time trials are a week Friday, and im shitting myself!!

Heres a couple of pics i took while we were there. They're not brilliant, but the sun came out just after i took them and it was dead nice. Its just a little town, but it has loads of big grand houses right on the river, some of them have garages that open out on the water, for speedboats and that!! Coolio!

The pics of the boat, thats our 4+, the Jim Hopkins!! Its gonna sail us to victory it is!!


Posted by: SamEaston

Sunday 10th June - 149.4lb

River Training
Session 1
3 x 20 mins UT1
avg hr 130bpm (67%)
max hr 142 (73%)

Session 2
2 x 10 mins TR
avg hr 140bpm (72%)
max hr 158bpm (81%)

Macros: 2240kcal / 198g CHO / 129g Protein / 62g Fat

Obs: The tiredness from yesterday is worse today, so both sessions felt like hot coals being pushed into my legs! I needed some extra cals/carbs, so upped them from 1600 just for the weekend.

While we were rowing today, we rowed through a family of swans, with 5 signets, and the last signet in the line wasn't quite fast enough at getting out of our way, and. . . . . well . . . . . we hit it with one of our bow side blades. It may be dead, we're not sure. It made a really strange noise! Ooops!


Posted by: SamEaston

Monday 11th June - 148.8lb

Water Session - pm
4 x 3 min pieces
1 & 2: 1st 3 mins of the start
2 & 3: 1st min of the start then last 2 mins of the race

avg hr 153bpm (79%)
max hr 175bpm (90%)

Macros: 1750kcal / 197g CHO / 134g Protein / 45g

Obs: Feeling a bit better today, water session went well and we're starting to come together as a crew a bit more. This is really the start of tapering off training in the run up to the race, so recovery will be maximal in the coming couple of weeks, which means i can get back to the weights!!!


Posted by: Double D

I would actually use periodzation. Right now it looks like you are doing things in a higher rep range. Maybe you could start doing an exercise at the beginning of your workout in a lower rep range like:

DB Rows-3-5 reps (Horizontal)
Pullups-3-5 reps (Vertical)
Cable Rows-10 reps (Horizontal)
Scaption Raises-10 reps (Horizontal)

Get it?

And why did you change your avatar?


Posted by: SamEaston

Yeah - i getcha. Alright, thats a good idea D. So, im gonna just journal yesterdays workout, then i'll put up my new program and try to work out the rep ranges for that, rather than start some new shit with an old program.

Would you take a look at it, see if you recommend any changes for me?


Posted by: SamEaston

Oh - and i changed my avatar cuz i thought i looked a bit bug-eyed !


Posted by: SamEaston

Tuesday 12th June - 147.4lb

Training
60 mins UT2
avg hr 133bpm (69%)

Macros: 1720kcal / 149g CHO / 144g Protein / 41g Fat

Okay, so because our time trial is a week Friday, i only want to do one weeks worth of weights in the run-up to it, for recoverys sake. So, no weights today. Weights tomorrow though!! Legs!! Looking forward to it.


Posted by: SamEaston

So, its time to change up my program next week. I want to focus more on rear delts this time, so i hope the changes i've made will fit in with that.

Push:
DB Flyes
Behind the Neck Press (Smith?)
CG Bench
Straight Arm Push Down
Hyperextensions
Tricep Extension

Pull:
Supine Rows
Rear Delt Lying Row
Assisted Chins (Wide Grip)
SLDL's
Bicep Curl
Rear Delt Flyes ?

Legs:
Split Squats
Hack Squats
Good Mornings
Standing Calf Raises
DB Step ups (High step)

I also want to throw in some sort of shrug/upright row variant on Pull day, but not sure what. Any suggestions?

Im not sure if the rear delt flyes on pull day is causing too much of a focus on rear delts, what do you think?

Im so looking forward to my new leg day though! Any changes to this do you think?

In terms of rep ranges, if i do the first 2 exercises on each list as lower rep range stuff, is that suitable?

God, im so excited about all these new exercises! Im going to have so much fun with supine rows!! What happens if i cant lift my fat ass off the ground?


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
Push:
DB Flyes
Behind the Neck Press (Smith?) - Dont do them behind the neck, very bad for your shoulders. Dumbell or barbell OH press in front of the head are really good.
CG Bench
Straight Arm Push Down
Hyperextensions - What are these? I thought hypers were a leg movement, lol.
Tricep Extension

Pull:
Supine Rows
Rear Delt Lying Row - Is this uni, or bi lateral? And what is it? Haha.
Assisted Chins (Wide Grip)
SLDL's - See leg notes, lol
Bicep Curl
Rear Delt Flyes ? - Possibly try them uni-lateral?

Legs:
Split Squats
Hack Squats
Good Mornings
Standing Calf Raises
DB Step ups (High step) - Perhaps change these for another hip/ham dominant move. Perhaps move SLDLs to this day, and replace it with Face Pulls or something on Pull day? Just to keep a balance in the legs.

- Maybe add another leg movement in here, depending on what the volume is. What sets/reps/ris/intensities are you using for this setup?

I also want to throw in some sort of shrug/upright row variant on Pull day, but not sure what. Any suggestions?

- I think you could do without the shrugs personally, if you want to hit the traps, i usually find dumbell rows on a bench set to a moderate incline does them pretty well. Perhaps just vary your rowing every once in a while for this? Upright rows are horrible though, can mess up shoulders because of too much internal rotation.

Im not sure if the rear delt flyes on pull day is causing too much of a focus on rear delts, what do you think?

- Its pretty isolationist as exercises go. If you feel in a session youve hit them enough, leave them out, if you feel you havent hit them enough do them.

Im so looking forward to my new leg day though! Any changes to this do you think?

- See above!

In terms of rep ranges, if i do the first 2 exercises on each list as lower rep range stuff, is that suitable?

- Something P-Funk and Cowpimp have been talking about lately is mixing high intensity and metabolic work in one session. Check out P's blog PATRICK WARD'S BLOG for some info on that. Basically, you split the workout in half by training some movements (usually big compounds) with low reps and heavy weight, and the rest of the movmements with higher more bodybuilder/repeated effort type set x rep schemes. 6x3 and 3x12 or something.

God, im so excited about all these new exercises! Im going to have so much fun with supine rows!! What happens if i cant lift my fat ass off the ground?
Suggestions in bold


Posted by: SamEaston

God, you're a good man!

thanks a million for your suggestions Gaz!

Okay, yes im being a bit random in that i shove some leg stuff in my push/pull days (eg hypers in push, SLDL's in pull), but if i did all of these things on leg day, i would be in the gym for about 2 hours!! And they're all exercises i love to do!

I know behind the neck presses are supposed to be 'bad', but i thought if i did them on the smith, it wouldn't be so dangerous? I already do OH presses on the program im on just now, so it was really just for a bit of a change.

The rear delt rows are where you pull the bar to your neck, supposed to hit the rear delts particularly well. I just wanted to try this one because the only thing i knew to do for rear delts was onthe machine (ptooo) and i wanted a bit of variety in my rows, cus at the moment i do a low cable row, and a seated row (and im fed up of both).

I put the step ups in as a substitute for my Leg Extensions, which are in my program at the moment, and which i love cos they're giving me amazing definition and separation in my thighs!

Sets = 3 while im cutting
reps = btw 8 and 12, once i hit 12 i put the weight up
ri's = generally 90s, sometimes less

I'll gladly leave out upright rows, although i like the feeling in my traps when i do them, they are like a disaster waiting to happen, and my shoulder where i broke my collarbone really doesn't like them!!

Combining intensities in one workout sounds fantastic. Im going to read up on that a bit more and try incorporating that into my program!

Thanks a million Gaz, you're a star


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
God, you're a good man!

thanks a million for your suggestions Gaz!

Okay, yes im being a bit random in that i shove some leg stuff in my push/pull days (eg hypers in push, SLDL's in pull), but if i did all of these things on leg day, i would be in the gym for about 2 hours!! And they're all exercises i love to do!

- Thats why i think an Upper/Lower split might be pretty good for you. I suggested it in another topic to somebody else, but:

Upper Push
Lower Pull
Upper Pull
Lower Push

Is a good split, you can do it whatever frequency you like just cycle the workouts. That way you could probably at least separate things a little better.

I know behind the neck presses are supposed to be 'bad', but i thought if i did them on the smith, it wouldn't be so dangerous? I already do OH presses on the program im on just now, so it was really just for a bit of a change.

- Its mostly to do with the position of the resistance, rather than the smith being more stable. It forces the shoulders backwards, which is bad especially when you use higher loads.

The rear delt rows are where you pull the bar to your neck, supposed to hit the rear delts particularly well. I just wanted to try this one because the only thing i knew to do for rear delts was onthe machine (ptooo) and i wanted a bit of variety in my rows, cus at the moment i do a low cable row, and a seated row (and im fed up of both).

- Ive never heard of those, so i cant really comment, lol. Go for it!

I put the step ups in as a substitute for my Leg Extensions, which are in my program at the moment, and which i love cos they're giving me amazing definition and separation in my thighs!

- Step ups are great, but i think balance is most important. If you can work it to include them they really are a great movement though!

I'll gladly leave out upright rows, although i like the feeling in my traps when i do them, they are like a disaster waiting to happen, and my shoulder where i broke my collarbone really doesn't like them!!

- Its a good call, i dont think theyre really beneficial anyway. Risk > reward.

Combining intensities in one workout sounds fantastic. Im going to read up on that a bit more and try incorporating that into my program!

Sets = 3 while im cutting
reps = btw 8 and 12, once i hit 12 i put the weight up
ri's = generally 90s, sometimes less

- It does seem like a great idea. What you could do is pick the exercises and assign them to the higher/lower intensity ranges, then the next cycle/week reverse that decision. *shrugs*. Obviously avoiding doing low reps for isolation exercises and stuff, but you get the idea.

Thanks a million Gaz, you're a star

- Lol, no problems
Once again, bolded!


Posted by: SamEaston

A four day split would be perfect for me, but training with weights three times a week is already causing problems with my cardio, in terms of volume, and im wondering if it's already too much. I was doing full body twice a week in the beginning, and only recently changed to push/pull/legs, and the extra day really takes its toll on the cardio i have to do afterwards!!

Once i decide whether or not to quit rowing after this season, i might start a 4 day split. Now that you've said it, i really fancy it, so we'll see what happens!

I'll ditch the behind the neck press altogether, thanks to your sound advice. I love shoulder pressing, so i may just do a variation of that, with DB's cos im retarded with a BB - im always scared i knock myself (or someone else) out with the damn thing!!

Yes, your changing intensities suggestion makes perfect sense, and sounds like a challenge. Im looking forward to it already!

Cheers again mate


Posted by: Gazhole

Ah, but you dont need to train 4 days a week even though its a 4 day split:

Week 1:

Mon-A
Wed-B
Fri-C

Week 2:

Mon-D
Wed-A
Fri-B

Etc etc.

Just cycle the workouts over the frequency you like, so you could do it with 1, 2, 3, 4, 5, 6, 7 days a week. Obviously dont do it at 1 or 7 but you get the idea.

And no problems, happy to help


Posted by: SamEaston

Aha!

The man's a genius!! That's what i'll do!

BTW - i almost shit myself laughing when i came in and saw your new avatar


Posted by: Gazhole

Lol, im hardly a genius, just passing on what ive learned from this very forum and found myself to work.

Thankyou for the compliment though .

And yeah, i had a giggle when i saw the picture aswell, and im in it.


Posted by: Double D

Gaz- You can use hypers whenever. IMO it is a lower movement, but can be used as a core movement as well. And I was getting ready to say you could knock the upper/lower split down to 3 days, nice.

I know personally I have found what works for me and simple routines do not. They do wonders for strength, but as far as size I need more and more volume, drop sets, negatives, iso's, etc....

I will be interested in what you come up with.


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
Gaz- You can use hypers whenever. IMO it is a lower movement, but can be used as a core movement as well.

I know personally I have found what works for me and simple routines do not. They do wonders for strength, but as far as size I need more and more volume, drop sets, negatives, iso's, etc....
I never knew that about hypers, but now that i think of it they do have a lot of core use in them. See, still learning!

And yeah, i agree with the hypertrophy thing. I need something extra to get the muscles growing these days. Tempo is working wonders for me already!


Posted by: Double D

Quote:
Originally Posted by Gazhole View Post
I never knew that about hypers, but now that i think of it they do have a lot of core use in them. See, still learning!

And yeah, i agree with the hypertrophy thing. I need something extra to get the muscles growing these days. Tempo is working wonders for me already!
My NASM book refers to hypers as pretty much core work only. It doesnt say anything about leg dominant in it. But I definitly beg to differ there. I know my glutes and hams get killed with that movement!


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
My NASM book refers to hypers as pretty much core work only. It doesnt say anything about leg dominant in it. But I definitly beg to differ there. I know my glutes and hams get killed with that movement!
Totally, i dont see how it couldnt hit them really.

Im thinking of studying for NASM soon, something youd reccomend?


Posted by: Double D

I know P recommended it to me so I took a look into it. It seems like a pretty good cert. Really not much I didnt already know. They throw some fancy terms your way and you just got to memorize them. Give it a whirl. But it will cost about 600 bucks.


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
I know P recommended it to me so I took a look into it. It seems like a pretty good cert. Really not much I didnt already know. They throw some fancy terms your way and you just got to memorize them. Give it a whirl. But it will cost about 600 bucks.
Ive been reading up on them, but obviously no amount of reviews means as much as a reccomendation by you guys.

Its either NASM or NSCA.

Moneys not a problem because i still live with my parents though, haha. Wont take me long to save up for it. As long as i make rent on time i should be okay .


Posted by: Double D

Try the NSCA. I would like to know more about what it offers. The NASM doesnt teach you a whole lot IMO. It talks alot about fixing muscle imbalances, fixing postural distortions, and things of that nature. I would like to get something that is more sports specific. P talks about a certain cert that does that, but you have to have a degree for it.....


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
Try the NSCA. I would like to know more about what it offers. The NASM doesnt teach you a whole lot IMO. It talks alot about fixing muscle imbalances, fixing postural distortions, and things of that nature. I would like to get something that is more sports specific. P talks about a certain cert that does that, but you have to have a degree for it.....
I think thats the CSCS rather than the CPT. The CSCS is the uber-qualification, lol.

Ill probs go for the CPT qualification, the CSCS requires a lot of stuff that i just cant afford right now or is out of my league. Maybe one day ill get it, though.


Posted by: Double D

Nothing is out of your league if you take your time and study hard enough. Akira is certified with NASM.....he took the test 2 times and he said he failed the first time by a point. And barely even studied. Personally I think you could get atleast a 50-60 without even studying.


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
Nothing is out of your league if you take your time and study hard enough. Akira is certified with NASM.....he took the test 2 times and he said he failed the first time by a point. And barely even studied. Personally I think you could get atleast a 50-60 without even studying.
thankyou.

I'd definitely study though. If im paying for it ill wanna be 100% sure ill ace the thing.

Im planning on going for both the NASM and NSCA, its just which to choose first, yknow?

Ill drop Akira a post and get his opinions on NASM tomorrow.


Posted by: Double D

Akira....what a guy. That guy makes me laugh!!!

Alright.....Sam sorry we took your journal over here for a brief moment.


Posted by: Gazhole

Quote:
Originally Posted by Double D View Post
Akira....what a guy. That guy makes me laugh!!!

Alright.....Sam sorry we took your journal over here for a brief moment.
Haha, he is a legend.

And yes! Sorry, Sam!


Posted by: SamEaston




Posted by: SamEaston

very interesting discussion there!

Wednesday 13th June - 147.4lb

Legs today!
Deadlifts: 36kg 10/10/10
Leg Press: 125kg: 12 130kg: 12 135kg: 12 140kg: 10
Hip Abductor: 36kg 10/10/8 +3
Hip Adductor: 32kg 10/8/7 +1
Leg Extension: 47kg 9/7/7 +2
Standing Calf: 45kg 12/12 47.5kg: 10/10 +2.5kg
Seated Calf: 30kg 12/12 35kg: 10/10 +2

Core stability:
Leg Raises 10/10 SS with
Hanging Knee Raises 10/10
Planks 1 min on, 1 min off X3 - These really hurt my shoulders, don't know why?

Macros: 2190kcal / 192g CHO / 179g Protein / 69g Fat

Went crazy and ate a block of cheese when i got home! Oops, i don't quite know how it happened. One minute i was eating cheese, then the next minute i was licking the rest off my fingers - I know loads of girls who do that, raid the fridge specifically for cheese. Weird!

Anyway, i had mad dreams about chasing rats after that!!

Thanks Gaz and DD for your comments. Im going home for the weekend, its Fathers Day here and me, my mum and Dad are going to see George Michael in concert in Glasgow, so im well excited. Anyway, while im at home i will get a program set in stone and i'll post it up when i get back. I'll still be journalling tomorrow though so i might have another couple of retarded questions - you just never know your luck, eh lads!


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
then the next minute i was licking the rest off my fingers.
Awesome

Quote:
Originally Posted by SamEaston View Post
Thanks Gaz and DD for your comments. Im going home for the weekend, its Fathers Day here and me, my mum and Dad are going to see George Michael in concert in Glasgow, so im well excited. Anyway, while im at home i will get a program set in stone and i'll post it up when i get back. I'll still be journalling tomorrow though so i might have another couple of retarded questions - you just never know your luck, eh lads!
No problems, haha. You seem to have the right idea with the program thing, as long as you work the advice in with what you're limits are (cos only you really know those from experience) rather than following the advice blindly, you should be able to get a solid program out of it.

I always love putting new programs together, its like a special jigsaw puzzle only for us lifters! Mwuahaha.


Posted by: SamEaston

I love trying out new exercises, then really feeling it the next day.

Not that 'OMFG, i can't move' feeling, but that delicious ache in your muscles when you wake up and stretch out before you step out of bed! A - MA - ZING!

BTW - im going to try supine rows while im at home (cos the gym is quiet and i'll be able to try them out without an audience!), but what happens if i can't lift myself up to the bar? Is there an intermediate supine row type thingy? (without looking too weak and pathetic, obviously )


Posted by: Gazhole

Quote:
Originally Posted by SamEaston View Post
I love trying out new exercises, then really feeling it the next day.

Not that 'OMFG, i can't move' feeling, but that delicious ache in your muscles when you wake up and stretch out before you step out of bed! A - MA - ZING!

BTW - im going to try supine rows while im at home (cos the gym is quiet and i'll be able to try them out without an audience!), but what happens if i can't lift myself up to the bar? Is there an intermediate supine row type thingy? (without looking too weak and pathetic, obviously )
Yeah, that feeling is good. New exercises are great, you have no idea how theyre going to work or feel. Its all fun stuff!

Ummm...i guess you could decrease the range of motion by either lowering the bar or putting something underneath you? You should be okay though, theyre nowhere near as hard as chin ups and pullups.

Raising your feet makes it more difficult aswell, and you could always experiment with different width grips and see if that makes a difference.


Posted by: Double D

Supines are fun! They look easy and my seem easy, but easy they are not!

Is it bad I picture you licking cheese off of your fingers? haha

I love how almost everytime you post your numbers are constantly going up! Shows your hard work and determination!


Posted by: SamEaston

Quote:
Is it bad I picture you licking cheese off of your fingers?
Mate - you need help! Now chocolate sauce . . . that's different

Thursday 14th June

30 mins X trainer UT2
avg hr 137bpm (71%)

30 mins Erg UT1 intervals
UT2 rate with 30sec @ max every 3 mins
avg hr 152bpm (78%)
Max hr 170bpm (88%)

Fucking hell! I was just about to pop after intervals on the Erg! My face was like a beacon - and just as i was leaving (dripping with sweat) one of the lads i know came in - and he's gorgeous - and i had to stand there like i had some sort of excessive sweating disorder and chat to him! Bloody hell, why don't guys catch you just as you're leaving the hairdresser or something, y'know?! Typical!

Anyway, Gaz and D - im going to try Supine Rows tomorrow and i'll be thinking of you when im struggling to lift my fat ass off the floor!!

Take care now and have a brilliant weekend - i'l be back Monday with pictures!!!!


Posted by: Double D

Killer cardio! Pictures are always good!

And chocolate....yeah thats always good!


Posted by: Gazhole

Good luck with the rows! You'll hit it outta the park


Posted by: SamEaston

OMFG - what an amazing weekend!!

I'll be back later to post pics of the concert and other stuff, but im just gonna type as much as i have time for at the moment!

Friday 15th June

Push
Shoulder Press: 20kg 10/9/8 +3
Lat Raises: 16kg 8/7/6 +3
Front Raises: 14kg 10/8/7 +3
Dips -5kg: 7/6/6 -
Dips: BW: 3/2 Bodyweight Dips - rock on!!!
Bench Press: 20kg 12/12/12 +6
Straight Arm Push Down: 23kg 5/4/3

Fantastic workout on Friday! Couldn't believe i did BW dips - they really hurt my wrists though, and my ROM wasn't great (ie all the way down), but i can work on that!

Day off Saturday - in Edinburgh, visiting friends, chatting