Hit The Ground Running ... [Forum Archive]

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Hit The Ground Running ...

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Posted by: Double D

As high as possible is best, I try to put mine just where my arms cannot effect it.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

A plate will be quite unstable on my chest!

I hear that

lol.

I usually take a backpack with me, and just put it on the front with a plate in it. I get some looks but gym people are generally idiots so it doesnt matter. The people who are open to learning have actually come and asked me wtf im doing :P.

One of the those guys did them by using a lifting belt, he put a plate on his chest, and wrapped the lifting belt around him and the plate, thus securing it. I thought that was awesome.

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

I hear that

lol.

Cheeky !

One of the those guys did them by using a lifting belt, he put a plate on his chest, and wrapped the lifting belt around him and the plate, thus securing it. I thought that was awesome.

Yeah, thats what i thought of doing! I love the backpack idea though - its like you're going extreme hiking or something!

Posted by: SamEaston

Ok, so i've a couple of photos to put up, but didn't want to put them up in the gallery - you never know who's looking! At least if i put them in here i might get some constructive critisism, and wierdos will have to trawl through pages of my training shite to see them!!

Oh well - here goes. I've lost about 9lb since the last ones were taken, so there is a bit of a difference around my stomach and hips.

I think my shoulders are looking a bit bigger, my thighs are definately bigger but i couldn't get them to show up properly on the pics. My calves are getting there, they were my focus for a little while, and will be again when i start to bulk up!

Any comments, as usual, feel free to hurl 'em my way!

Posted by: SamEaston

Please excuse my knickers! Im never checking for knickers when i look at these photos, only definition . . . the angle . . . is the light right.... etc!

Posted by: Gazhole

Wait wait wait...you're apologising for knickers on a forum where 80%+ of the members are guys?

I think i can safely say for the male populace of this site, that its not a problem.

Looking good though! BF% is in a good range, I think "athletic" is the right word. Im not a big fan of the uber-cut look to be honest, lol.

Posted by: SamEaston

What i think i mean is, don't look at my knickers!

Thanks for the comments Gaz - im at 147lb at the moment. Gonna try to get down to 140ish, cos there's still a good bit of wobble to come off, then i can bulk back to 145-150lb without freaking out about it!!

Posted by: Double D

Nice photos....lots of hard work!

Posted by: SamEaston

Thanks D! Much appreciated!

You know, i was watching this newb in my gym today, pretty much all through his workout. He was slim - but not skinny, and about average height. Just a young man, maybe 20 or 21.

He came in and stood next to me as i was doing squats, he picked up the 4kg DBs and proceeded to work his way through pretty much all the good compound lifts with these DB's, occasionally changing them for 6kg's for leg stuff.

I just watched him in amazement. I mean, when was the last time you actually saw a newb in the gym who was actually doing OH Presses instead of Curls, or Deadlifts instead of the Leg Press machine? And with these tiny weights he knew he could control until he was ready to move up!

I could have kissed him. I truly wanted to shake his hand!!

Then i thought, i bet he's been reading the stickys at IM!

Posted by: Double D

haha....maybe he had been spending time with a trainer prior to that...

Posted by: SamEaston

At my gym you're lucky if the kids can afford decent trainers, never mind a personal trainer!!

Its a real sweaty, dirty place! Thats why i love it so!

Posted by: Double D

Haha.....speaking of sweaty and dirty places....I went to my old high school the other day and trained in their gym. I actually got rust all over my hands! It was awesome!

Posted by: SamEaston

Sounds great!!

Em, whats with the dodgy link at the top of the page here? Do you get it where you are?
Its called 'Real Jock' and promotes profiles and chat as its first two selling points!

Real dodgy if you ask me!

Posted by: SamEaston

I wish people would stop trying to blow us up

BBC NEWS | UK | Police avert car bomb 'carnage'

Posted by: Double D

No I dont.

Posted by: SamEaston

Thursday 28th June

2 x 25 mins UT1
X Trainer
avg hr 149bpm (77%)
max hr 158bpm (81%)

Pretty dull workout today. Long cardio sessions are always boring. sometimes i switch them up with interval training, but i let slip to my coach that i do it sometimes and he almost blew a fuse! Oops . . . . .

Friday 29th June

Legs:
Squat: BW 10/10
20kg 10/10
25kg 7/7
Split Squat: BW 10/10
20kg 10/10
Good Mornings: 20kg 10/10
30kg 10/10
32.5kg 8/8
Hip Abductor: 36kg 10/10/8
Standing Calf: 47.5kg 12/11
50kg 9/8

I almost cried with the intensity of this workout.

My plan was to do both squats as my first 2 exercises, then leg extensions later on, but i could barely stand after split squats, and i wanted to add in a third set at a heavier weight, but i was in danger of bursting into tears!

It is Monday as im posting this, and i can tell you, my thighs are killing me right now. Yestarday (Sunday) they were actually sore to the touch! Incredible.

I do have newfound respect for squats though - they are killers!

Posted by: Double D

Nice workout. I would split up your 2 squat variants and place the good mornings between the 2.

Posted by: SamEaston

Alrighty then.

Thats what i'll do

Posted by: SamEaston

Went clubbing at the weekend, first to an all day dance festival, then to Pacha (nichtclub) afterwards. Had a great time, and when we were walking home i took some pictures around London. Thought i would share them with you guys!

First one is Westminster Abbey, nest is Westminster, Big Ben and the London Eye in the background. Next is just a couple of nice old buildings, and a couple of me and my mates at the end! I had red lipstick on and had kissed both the guys on the cheeks. They said it added to their sex appeal so left it on. On the way home we looked like we'd just come from a swingers party!

Posted by: Double D

That is some bright red lipstick!

Posted by: SamEaston

Absolutely!

It matched my shoes and skirt though!

Posted by: Double D

The guy with the red on his cheek just looks wasted!

Posted by: SamEaston

Thats my best mate.

And he was totally on another planet!

Posted by: SamEaston

Monday 2nd July

Sissy workout today

40 mins UT2 X Trainer
avg hr 140bpm (71%)

Still leathered from the weekend.

Rest of my week looks like this:

Tuesday: Pull
wednesday: Push
Thursday: Legs

Im sure i pulled a tendon in the front part of my right delt last week while doing squats etc, because im not used to having the bar behind my neck and i did 3 exercises back to back with the bar on leg day. Either way, it really hurt, its not so bad now but im hoping push on Weds won't suffer because of it!

Posted by: katt

Nice photos! Sorry to hear about your leg though

Posted by: SamEaston

Thanks Katt - You would think i would hurt my leg on leg day wouldn't you? However, i think it must be a strain to the tendon on my front delt with holding the bar - im just not used to supporting it i guess, maybe using my arms too much instead of just resting it? Either way, its not too bad today, didn't hurt when i did pull this morning, so i'll give push a shot tomorrow and see how we go!

I hope your going to put up some pics of your progress? I bet they'll be impressive!

Posted by: Gazhole

Just go easy on it, perhaps ice it if it keeps hurting?

Cool photos too, i havent been to London for ages. I went randomly a few years ago, wandered around, had a chinese, then went home :P.

Posted by: SamEaston

Yeah, i was in Chinatown last night and ate some seriously good food!! Amazing!

Yeah, delt's not sore at all today, im just heading off to try Push, but i'll surrender if its hurting in the slightest. That was not muscular pain, i know that much.

Tuesday 3rd July

Pull:
Seated Row: 37kg 10/10/10 part of warm up
Supine Rows: BW 9/8/7 Bench: 6/6/5
Assisted Wide Grip Chins: -20kg 7/6/5
DB Rows: 20kg 10/10 24kg: 10/9 28kg: 7/7
Rear Delt Rows: 12.5kg 9/9/9
SLDL's (in rack): 50kg: 10/10 55kg: 7/7

Bicep Curl: 20kg 9/6/5

Cardio - 20 mins Erg UT1
avg hr 154bpm (79%)
max hr 169bpm (87%)

Todays workout felt awesome, i was especially happy with the supine rows, which i upgraded to using the bench instead of a step - much harder!!

Wide grip chins were up from last time as were the DB Rows and rear delt rows

SLDL's i usually do with DB's - normally the rack is busy - but i used the rack this time. Loaded the bar up with 30kg and did 2 sets of 10, all the while thinking ' Gosh, this is a bit heavy'. Wasn't till i put it down that i realised the bar is 20kg on its own, so i'd been lifting 50kg instead of 30kg

Anyway, it felt really good, using the bar is soooooo much better - so much so that i stuck another 5kg on there and rattled out another couple of sets!

Done!

Posted by: katt

Nice workout! I still have problems converting the kg's into lb's

Posted by: Gazhole

Quote:

Originally Posted by katt

Nice workout! I still have problems converting the kg's into lb's

KG x 2.2 = Lbs

***

Nice work on the Supine Rows, i love them with the bench. Really good ROM like that.

And lol about overloading the bar, ive done that before aswell. I ended up doing my 3 or 4 rm for 8 reps or something. Im surprised my back didnt snap like a twig :P.

As long as its not with a 1RM attempt dont worry.

Seems like youre making great progress though.

Posted by: SamEaston

Katt - Thanks a million! Everything is in KG's at my gym, but in my gym at home its all in lb's. Makes for a confusing swapover!!

Gaz - Thanks mate! Yeah, progress is going quite well. I just can't wait until i start bulking in Sep, then im hoping my numbers will really shoot up!

Hows the ole back today? Are you feeling all chilled now that you're overdosing on stretching?

Wednesday 4th July

Push:
DB Shoulder Press: 16kg 10/10 as part of warm up
DB Shoulder Press: 20kg 10/9 24kg: 4/4 -
Bench Press: 20kg 10/10 25kg: 9/8 27.5kg: 5/5 +5 reps plus 2.5kg

CG Bench Press: 20kg 6/6/6 Hurting my delt a little

Rear Delts: 35kg 9/6/5 -
Straight Arm Push Down: 18kg: 12/12 23kg: 5/4 +1
Behind Neck DB Extension: 10kg 12/11/10 +3

50 mins UT2 Bike
avg hr 135bpm (70%)
max hr 143bpm (74%)

Pleased with bench press but didn't make any sig improvements on anything else. Im getting to love benching though! All the lads just look at me like im retarded, with my tiny plates on the end of the bar, but you know what . . .

. . . . . . . I DONT CARE!

Posted by: SamEaston

Thursday 5th July

Squat: (BW) 10/10 (20kg) 10/10 (25kg) 10/8 (27.5kg) 6/5 +4

Good Mornings: (25kg) 10/10 (30kg) 10/10 (35kg) 7/7 +2.5kg

Split Squat: (BW) 10/10 (20kg) 10/10 (25kg) 5 each side +5kg

Hip Adductor: (29kg) 8/8 (32kg) 8/6/4
Standing Calf: (47.5kg) 12/12 (50kg) 10/10 +3 (52.5) 6/5 +2.5kg

Im posting todays workout today instead of tomorrow cus my parents are coming down to visit for the weekend, so i won't be journalling till Monday!

Well pleased with Squats, and Good Mornings and Split Squats, although i did hog the gyms only rack for about half an hour so there was a queue of guys waiting to use it by the time i had finished! Oh well . . . .

Posted by: SamEaston

Hello - Im back.

Just wanted to say, my legs and ass were really sore until Sunday! Especially the inside of my thighs from the split squats. I can't remember who i stole split squats from (Gaz?) but they really really really work!

Today (post tomorrow) - Pull
Back to the rowing this week aswell, and racing this weekend at Kingston regatta so expect some winning !!

Posted by: Double D

I do split squats all the time?

Nice increases in weights!

Posted by: SamEaston

Thanks man! Yeah, i might have nicked split squats from you! They absolutely rock!

Im also LOVING having a bar on my back too! Makes me feel like a badass mo' fo'!!

Posted by: Double D

Hahaha

Posted by: SamEaston

I am just waiting to make the mistake of turning round with the loaded bar on my back and knocking someone out with it!! CLANG . . . . . .

You really do have a maximum radius with that thing on!

Posted by: Burner02

Hiya Sam-
Nice workouts...was looking at your back day...you have 4 exercises for rows but only one for pull downs...wouldn't that be an imbalance?

Posted by: SamEaston

Hey Burner! Nice of you to drop in!

Now that you mention it, yes that probably would cause an imbalance. Oops. What do you suggest adding? Lat Pull Downs? I used to do both wide grip and normal chins, but took the normal ones out because the wide grip hits my back much better - i could put those back in?

Posted by: SamEaston

Monday 9th July

Pull

Seated Row: (37kg) 10/10/10 part of warmup
Supine Rows: (Bench) 6/6/5/3
Wide Grip Chins: (-20kg) 7/5/5 -1

Rear Delt Rows: (12.5kg) 10/10/10 +3
DB Rows: (24kg) 10/10 (28kg) 8/8 +2
SLDL's: (50kg) 10/10 (55kg) 8/7 +1
Bicep Curl: (20kg) 6/6/5 -3

Bike UT1 35 mins
avg hr 146bpm (75%)
max hr 156bpm (80%)

Okay workout today - numbers up on a couple of exercises and down on a couple so not sure what to think about that! Im happy with the DB rows though, and the rear delt rows really feel good. By biceps must have been fried by the end of the workout though, cus i was down 3 reps from last week. Oh well.

Also, this was yesterdays workout, so i had already done it by the time i saw Burners post, but i will incorporate changes next week.

Posted by: Gazhole

Dont worry about going down (innuendo alert), chin ups are a tough exercises. And curls are rendered relatively pointless considering you went up in rows and SLDLs so dont sweat

Looking good! Seem to be making pretty consistent progress!

Posted by: SamEaston

Cheers Gaz - nice to have you back!

Posted by: Double D

You missing the rowing yet?

Posted by: SamEaston

Absolutely! Im actually rowing tonight (wednesday) and im sooooo looking forward to it!

Can't believe i've been away for 2 whole weeks! Racing at the weekend though, so should be fun!

How bout you, when does your ball season finish? Granted, it is nice to have 2 sports on the go but, bloody hell - its tiring!!

Tuesday 10th July

Cardio only
10 min Bike - Warmup
Dynamic stretching

30 min Erg - INTERVALS
UT2 pace (2.23/500m) with 30sec @ max (1.54/500m) every 3 mins
6601m heart rate between 152-171bpm (78%-88%)

Knackered after that and sweating like a nun in a brothel. Also my wings are sore after Pull yesterday

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Cheers Gaz - nice to have you back!

Thankyou

its good to be back, i was getting IM withdrawal symptoms after like, 3 hours.

Posted by: SamEaston

I feel your pain! Sometimes i feel like i've got OCD - checking for new posts all the time!

I hope you're going to be taking it easy for a week or so. Are you planning to just continue with your workouts as you left them or substitute some things out until you feel your back has completely recovered?

So, i ordered Ephidrene and it came today. Took it before my leg workout today, and it felt pretty good. I think it might just give me the kick up the arse i need to shift this extra fat and get my focus back - hopefully!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

I feel your pain! Sometimes i feel like i've got OCD - checking for new posts all the time!

I hope you're going to be taking it easy for a week or so. Are you planning to just continue with your workouts as you left them or substitute some things out until you feel your back has completely recovered?

So, i ordered Ephidrene and it came today. Took it before my leg workout today, and it felt pretty good. I think it might just give me the kick up the arse i need to shift this extra fat and get my focus back - hopefully!

Lol, i do that. I call it Forum Syndrome. Theres hardly anybody online, its 4:00am, and you're sitting at the computer pressing refresh over and over again :P.

Ive cut it down to 2 supersets per workout, and some grip work if i feel like it. Lots of stretching, flexibility, and mobility stuff. And i may give the squats and deads a rest for a little while. Im doing high reps aswell for a few weeks. I gotta get better before strength phase is on, i wanna get some PRs \m/.

Posted by: SamEaston

You'll be back on form in no time - i know it

Posted by: Double D

I to check my posts, but since I am a mod now on another site it really takes alot of my time so I normally have things I can do.

Posted by: SamEaston

Wednesday 11th July - LEGS

Squat: (BW) 10/10 (44lb) 10/10 (55lb) 10/10 (60.5lb) 10/7

+8 - up the weight next time
Good Mornings: (55lb) 10/10 (66lb) 10/10 (77lb) 8/8 +2
Split Squats: each side(BW) 10/10 (44lb) 5/5/5 (55lb) 5/5/5 +10

Hip Abductor: (80lb) 9/8/7
Standing Calf Raises: (110lb) 12/11 (115.5lb) 8/7 +4

Evening Rowing -
30 mins intervals - POWER STROKES
heart rates between 148-175bpm (76%-90%)

I love training legs!!

Squats felt really good - i got the supervisor from the gym to check my form and he said maybe i need to watch my knees and toes are in line, but apart from that it's all good! I'll up the weight with those next time.

With Split squats, i took the reps down from 20 (10 each side) to 10 (5 each side) and did them with just a rest-pause inbetween of about 20s. Fuck - that stings

Even so, managed more reps at the higher weight, so im happy!

Calf raises are going well too, im starting to really tear up my calves and feel it the next day, which never happened before. Hopefully this will spur on some new growth!

Evening rowing session in training for the races this Saturday. So we are racing an 8+ and a 4+ at Kingston Regatta, with a quarter final, semi and final for the 4+ and a semi and a final for the 8+ - Thats 5 sprint races in 5 hours!! Should be fun

Posted by: SamEaston

Oh - forgot to mention, i bought Ephidrene to kick my ass into shape. Took my first one yesterday before legs and didn't really feel anything major happening until i started working out heavy.

My heart rate jumped up way faster than normal and i felt the intensity of my workout was higher. I was focussed and tearing through the exercises, rather than having a chat with whoever else is around!

Im only taking them on weight training days, so thats 3X a week.

Posted by: Double D

Be careful with ephedra. Keep a close eye on your heart rate. I dont think you will have a problem with it, but it can be counteractive sometimes. Example:Cannot sleep, to jittery where you cant workout, feel like passing out, etcc.....just be careful

Posted by: katt

yeah - what he said .. I can still hear my doctor now warning me on the effects of that stuff.. I quit taking it completely

Posted by: SamEaston

Thanks guys! Yeah, the ones i have only contain 30mg Eph. My mate recommended them to me, and he said at times he was upping the dose to 3 before his workout - that seemed a bit excessive. I'll stick with one before my morning workout, and if i have to go workout in the pm, i just wont take one at all.

Believe me - i am very wary of this kind of stuff in general, but as long as im sensible with it, it should be okay

Thursday 12th July

Cardio - UT2 30 mins bike
avg hr 125bpm -135bpm (65%-75%)

Feeling lazy today. My legs hurt from yesterday and my butt was sore sitting on the bloody bike seat! Was supposed to do an hour but felt i would get more benefit from stretching. Felt good afterwards and ready for a sleep

Posted by: Burner02

Quote:

Originally Posted by Double D

I to check my posts, but since I am a mod now on another site it really takes alot of my time so I normally have things I can do.

what??? you're cheating on us? You whore!

Posted by: Burner02

Quote:

Originally Posted by SamEaston

Thanks guys! Yeah, the ones i have only contain 30mg Eph. My mate recommended them to me, and he said at times he was upping the dose to 3 before his workout - that seemed a bit excessive. I'll stick with one before my morning workout, and if i have to go workout in the pm, i just wont take one at all.

Believe me - i am very wary of this kind of stuff in general, but as long as im sensible with it, it should be okay

as I recall, u can/should stack it w/ an aspirin and maybe some caffeine? There was a 'stack' before it went 'mainstream' with supplement companies.

Posted by: Double D

Quote:

Originally Posted by Burner02

what??? you're cheating on us? You whore!

BUSTED......

Posted by: SamEaston

Quote:

Originally Posted by Burner02

as I recall, u can/should stack it w/ an aspirin and maybe some caffeine? There was a 'stack' before it went 'mainstream' with supplement companies.

Hey Burner, yeah- its a stack im on! All good!

Posted by: Gazhole

Quote:

Originally Posted by Double D

BUSTED......

Still looking good, Sam

Posted by: SamEaston

Gaz - love the quote!!

Posted by: SamEaston

Okay - so i've been a busy bee the last few days. Was racing Saturday (no wins im afraid!

) river training on Sunday, then at a conference in Liverpool on Monday and Tuesday. Now im back and ready to kick some butt!

Friday 13th July

Push - Heavy exercises in bold
Shoulder Press: (44lb)10/10 (52.8lb) 4/4/4
Bench Press: (44lb) 10/10 (55lb) 9/8 (60.5lb) 5/5
BW Dips: 3/3
Rear Delts: (77lb) 10/8/7 +5
CG Bench: (44lb) 6/5/5
Behind Neck DB Extension

22lb) 10/10/9

30 mins UT1 - X trainer
hr between 145bpm - 152bpm (75-78%)

Saturday 14th July

Racing all day at Kingston Regatta - no wins

Sunday 15th July

Rowing in a double for the first time in ages

60 mins UT2 with rate bursts every 10 mins
hr between 130-153bpm (67-79%)

Monday and Tuesday off
Felt justified in taking two full days off since ive worked out every day for the last 7

Wednesday 18th July might as well post it cos im just back from the gym
Legs - Heavy exercises in bold

10 min Bike warmup

Squats: (BW)10/10* (44lb)10/10* (55lb)10/10* (60.5kg)10/10 (66lb)8/8
Then just to try out - i added more weight to the bar for a couple of reps each!
(77lb)2/2* (88lb)2/2* (99lb)2/2*
Good Mornings: (55lb)10/10* (66lb)10/10* (77lb)9/9
Split Squats: (44lb)6/6* (55lb)6/6 (66lb)6/6 each side
Hip Abductor: (79lb) 10/9/8 +3
Standing Calf Raises: (110lb)12/12 (115.5lb)9/9/6 +3

* denotes a rest pause of 5 breaths between sets - without racking the bar. Incorporated this to see how much i could kick my own arse and it really hurts!

Ok, am pooped now!

Posted by: SamEaston

I should add that i had taken my ECA stack before this workout again - i really like training on it, especially legs. I finished with my squats, and really felt like carrying on, just to have a bit of a play with heavier weights. Going up to 100lb after doing such a tough set stung a little

Gotta love it!

Posted by: katt

Very nice - you're making amazing progress in your weights!

Posted by: Double D

Squats then split squats! Hell your more of a man than me! j/k

Posted by: SamEaston

Quote:

Originally Posted by katt

Very nice - you're making amazing progress in your weights!

thanks Katt! Sometimes i feel that i could manage more weight on leg day, but im afraid of injury and sacrificing form, so i tend to stick with higher reps and lower weights! Its going well though, progress is slow, but consistent

Posted by: SamEaston

Quote:

Originally Posted by Double D

Squats then split squats! Hell your more of a man than me! j/k

Careful!!

Nah - im loving squat variants at the moment! Im glad you suggested putting Good Mornings between the two squats, its much better! I do end up in the squat rack for about 45 mins though!

Posted by: Gazhole

Woo! Double Squatting going on! Nice work

Your lifts are really taking off now, too!

Posted by: SamEaston

Thanks Gaz! Yeah - might be because i started putting weights in lb, cos it looks better

Posted by: SamEaston

Thursday 19th July

Pull - Heavies in bold

Supine Rows: BW + bench 7/7/6/5 +3
Wide Grip Chins: (44lb) 8/6/5 +2
DB Rows: (52lb)10/10 (61lb)9/8 (71lb)5/5 +1and raised the weight

DB Shrugs: (44lb)10/10 (52lb)6/6
SLDL's: (110lb) 10/10 (121lb)9/9 +3
Bicep Curl: (44lb)7/6/5 +1

30 min bike UT1
heart rate btw 142bpm-152bpm (73%-78%)

did shrugs today instead of rear delt rows because the gym supervisor was using the barbells to do curls

I honestly think the supervisors shouldn't be using the equipment when they are supposed to be working - just my tuppenceworth.

anyhoo . . . . pleased with todays workout. Consistent increases in reps all round. Tomorrow is Push and im looking forward to it already!

Posted by: katt

Another fabulous workout!

Posted by: Double D

Looks like those supines are treating you well!

Posted by: SamEaston

they actually worry me a bit cos im still struggling to get myself all the way up to the bar. Im thinking of taking them out in favour of something that i can manage a full ROM with. What do you think?

Posted by: SamEaston

Friday 20th July

Push - Heavies in bold

Shoulder Press: (44lb)10/10 (52lb)6/5/4 +3

Bench Press: (44lb)10/10 (55lb)10/9 (60lb)6/6 +4

BW Dips: 4/3/2 +1
Rear Delts: (77lb) 10/7/7 -1
CG Bench: (44lb) 8/7/6 +5

Skullcrushers: (35lb) 8/6/6

Bike 25mins - Intervals
3 mins @ UT2 hr, 1 min @ AT hr
avg hr 146bpm -160bpm (76%-82%)

Absolutely brilliant workout today. Great focus, great form, just slammed through the sets and added reps to most of my exercises. Really really happy with today.

Have a good weekend now!

Posted by: Scarface30

hey SamEaston!

it looks like you had a brilliant workout! nice job

hope you have a great weekend!

Posted by: SamEaston

Thanks mate! Have a good one yourself, cos its back next week to do it all again!

Posted by: katt

Super Workout..!!

Have a great weekend Sam!

Posted by: SamEaston

Cheers Kitty Katt! Same to yourself!

Posted by: SamEaston

Saturday 21st July

River Training - Sprint Training
4 x 4 mins
heart rate 148bpm-174bpm (76%-90%)

Sunday 22nd July

River training - Coaching in the bows of a quad
Outing ~2.5hours in total

Monday 23rd July

Cardio 45 mins X trainer - UT1
heart rate 144bpm-164bpm (74%-85%)

Going back to the gym tonight to do abs and maybe a bit more cardio

Plan for the week is

Tuesday - Pull
Weds - Legs
Thurs - Cardio
Friday - Push

Posted by: Scarface30

2.5 hours yesterday?

great job all around!

Posted by: Double D

Good plan for the week!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

2.5 hours yesterday?

great job all around!

Yeah! Coaching is fun but you don't get much work done yourself if you know what i mean! Its worth it to give something back to the club though

Tuesday 24th July

Push - heavies in bold

Supine Rows BW+Bench: 8/7/6/5 +1
DB Rows: (55)10/10 (61)10/9 (71)6/5 +3
Wide Grip Chins: (44lb assistance)8/6/5
Rear Delt Rows: (33)8/8/8 increased weight
SLDL's: (110)10/10 (121)10/9 (126)5/5 increased weight

30 min Bike UT2 - 9km
15 min Treadmill - intervals
heart rate between 132bpm-160bpm (68%-82%)

One of the supervisors in the gym came up to me today and asked me if i would be interested in a job as a gym supervisor! He said you work hard, you're motivated and you obviously know your stuff! I don't have the necessary qualifications but i just thought it was a nice thing to say! Made my day to be honest - just when you think no-one is paying attention . . .

Posted by: Scarface30

great workout! especially nice job with the DB rows

!

as great as that workout is, I just have one question...isn't that more of a pull routine than push?

just wondering, awesome workout though none the less.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

great workout! especially nice job with the DB rows

!

as great as that workout is, I just have one question...isn't that more of a pull routine than push?

just wondering, awesome workout though none the less.

My mistake! Well noticed

Yes - it was pull today! Push is Friday! You see, im just so excited about my workouts i don't know what's going on

Posted by: katt

Wow - a gym supervisor! Nice!

Your workout weights are going up again?? Nice job!

Posted by: SamEaston

Quote:

Originally Posted by katt

Your workout weights are going up again?? Nice job!

Yes - a little! I can't wait to start eating above maintenance again, im hoping my numbers will go through the roof!!

Wednesday 25th July

10 min bike - Warmup

Legs
Squat
(44) 10/10*
(55) 10/10*
(66) 9/9 +2
(77) 5/5* +6

(88) 4/4* +4

(99) 3/2* +1

Good Mornings
(55) 10/10*
(66) 10/10*
(77) 10/9 +1

Split Squats
(44) 7/7 +2
(55) 7/7 +2
(66) 6 - i was absolutely knackered at this point and could barely stop my legs from shaking

Hip Abductor
(79) 10/9/8 -

Standing Calf Raises
(110) 12/12
(121) 7/7/7 increased weight

Good workout today - but i was shaking after split squats. So much so that i couldn't do the last set on splits

Oh well, increased numbers overall so im happy with that!

Posted by: Scarface30

very nice workout Sam! I can definitely see why your legs were shaking

!

this might be a dumb question, but what does the "+1" "+3" thing mean?

Posted by: SamEaston

Hey Scarface!

Those are the number of reps more than what i managed in the previous workout at the same weight. the * denotes a rest pause of 5 breaths between sets - without racking the bar!

Shit - it was tough!!

Posted by: SamEaston

Well, today my legs are killing me! I dont' know what i did differently yesterday from other weeks but SHITTING HELL - my quads hurt all the way up to the top of my thighs! Wow!

Anyway, cardio today was UT2 60 mins on the rowing machine. I was supposed to do 90 mins but im telling you, i was in agony and couldn't face another minute!

Oh well . . .

Thursday 26th July

60 mins UT2 Erg
avg hr 129bpm (66%)

Done - im stuffing my face with a tuna sandwich as i type this , Mmmmm

Posted by: Scarface30

I can only imagine what your legs felt like after that workout!

what do you mean by "UT2"?

Posted by: SamEaston

I always do my cardio in a training threshold, determined by my heart rate. So, the thresholds are based on a percentage of my maximum heart rate and are:

Upper Threshold 2 (UT2) - 60%-70%
Upper Threshold 1 (UT1) - 70%-80%
Anaerobic Threshold (AT) - 80%-90%
Anaerobic (AN) - 90%
Max - 90%-100%

I use a combination of these thresholds from week to week, depending on what im training for at the time. I also use interval training, which is different to HIIT because i do longer intervals with longer rest periods, eg., 30 mins at UT2 level with 1 min @ AN level every 3 mins.

A normal week in my previous training programme as set by my rowing coach, would include 2 x UT2 sessions, 2 x UT1 sessions, 2 x AT sessions and 2 AN/max sessions!

I enjoy varying my training like that, but training at UT2 level for 90 mins is harder than you might think. Even though you're not working so hard, you need to keep a close eye on your heart rate and the rest of the time try to stop yourself dying of boredom!

Hope that is a good enough explanation?!

Posted by: Scarface30

that answers my question completely, thanks!

yes, 90 mins at UT2 would be difficult I can imagine! I would not only be bored outta my skull but I doubt I could even do that for 90 mins! lol

Posted by: katt

I would also have a hard time for 90 minutes!! Our cardio area is above and farther back than the weight room below, so we can always watch people workout while we are on the machines... My Ipod helps also

Posted by: SamEaston

Yeah - its a bugger when your half way through a 90 min row and the mp3 battery gives up!

NNOOOOOOOO. . . . . . . . .

Posted by: Burner02

did I read that right...you did military press w/ 50lb DB's???? YOU ROCK!

Posted by: SamEaston

Em . . .

50lb is the overall weight.

I couldn't even lift a 50lb DB, and if i did actually get it above my head, i would fall straight backwards!!!

Posted by: SamEaston

Friday 27th July

Push - heavies in bold

Shoulder Press:
(44)10/10
(52)6/4/4 -1 from last week

Bench Press:
(44)10/10
(55)10/10
(60)7/6
(66)4/3 +2 from last week then added more weight to the bar for 7 more reps - rock on

BW Dips:
4/4/4 +3 from last week

Rear Delts:
(77) 10/10/8 +4 - up the weight next time

CG Bench:
(44)7/7/6 -1 from last week

Skullcrushers:
(35)10/8/8 +4

25 mins UT1 Bike
heart rate 142bpm - 150bpm (73%-77%)

Pleased with todays workout! Especially bench and BW Dips. I focussed on keeping my shoulders back while doing dips and they felt much better

Also had a minor disaster while benching today. I got stuck under the bar on my last rep of the last set and had to shout for help. What a

Posted by: Gazhole

Haha, dont worry about it. It happens to everybody!

Awesome improvements on this workout though

Posted by: Scarface30

looks like a solid workout to me!

I had the same thing happen to me a year or so ago on the bench...

Posted by: SamEaston

Thanks guys! Yeah, it was quite embarrassing but when the supervisor pulled the bar off me i turned round and said "Its okay, i'll be warming up with that weight in a year's time" , as i scuttled off!!

Posted by: Burner02

no worries...we've all done that...I had that happen under the decline bench press...had to lay there a couple minutes till somebody walked past.

Posted by: SamEaston

Hey!! Hope everyone had a great weekend!!

Heres my training as it happened over the weekend and today:

Saturday 28th July - River Training

45 mins UT1
avg hr 139bpm -163bpm (72%-84%)

Sunday 29th July - River Training

60 mins UT2
avg hr 120bpm - 134bpm (62% - 69%)

Monday 30th July

Pull - heavies in bold

BW Supine Rows + Bench: 8/7/6/5
Wide Grip Chins: (-44lb) 8/6/6 +1
DB Rows: (61) 10/10 +1 (71) 6/6 +1
SLDL's: (115)10/10 (121) 10/10 (126) 6/6 +2
Rear Delt Rows: (33) 9/8/8 +1
Bicep Curl: (44) 8/5/5 +1

25 mins UT1 X trainer
heart rate 148-154bpm (76%-79%)

Feelin' good and the sun is shining here in ol' London town!

Posted by: katt

Nice workout!

What's River Training?? Swimming ? Rowing?

Posted by: SamEaston

Thanks Katt! Yes - All my cardio work at the weekend and during the week is based on my rowing schedule. It's really nice to row in London actually, you really feel as if you're out of the city for a little while!

Posted by: Burner02

hiya Sam!
do you have nice lats from the rowing? I figure that and nice rear delts...

Posted by: SamEaston

Hey Burner

Mmm, my lats and delts might be nice if they wern't covered in fat! They've actually got much more definition since i started lifting weights but i really need to reduce my BF% to see them better.

*sighs* actually, the toughest part of this kind of training for me is the diet and calorie control. I just can't seem to stay on the weight wagon. I get distracted by chocolate bars and slices of cake . . . .

. . . . . Mmmmm . . . . . cake . . . .

Posted by: katt

I know how you feel Sam

It's so funny though, for me,,, I've NEVER been a cake or chocolate lover,, I mean, I'd have plain M &M's once in a blue moon, and cake only if I went to someone's birthday.... I was a "chip" person... I'd take chips over anything else...

Now, since my diet is good 99% of the time... crap... give me cake, chocolate or anything with alot of sugar in it.... every single minute of the day and I'll devour it

Posted by: Burner02

Hey Sam!
Sounds like u suffer the same malodies that most of us do...just keep at it the best you can!

Posted by: Scarface30

hey Sam, very nice workout you had there! way to go

hope you had a great weekend!

Posted by: SamEaston

Quote:

Originally Posted by katt

I know how you feel Sam

That is so true - you know, i thought that going a week or so without any refined sugar and all the other junk i used to eat, would actually make me stop craving sweets and things, but actually it' done exactly the opposite. I can't walk by a bakery or a sweetie shop without having to stop for breath and i now chew sugar free gum as if my life depends on it!!

And Burner, i know everyone is going through the same thing on this board, but although sometimes it makes me feel better, there are other times when it doesn't

Im just feeling sorry for myself now! Especially today when im having the day off the gym, so i have less food to eat. Rubbish!

Scar, i had a lovely weekend, thank you. I hope you did too!

Well, the sun is shining again today and i have a meeting with my PhD supervisor in half an hour so gotta go! Have a good day now

Posted by: katt

oh yeah, the gum trick... I do that also, but sometimes it just doesn't cut it - even with 10 different varieties in my desk drawer

Posted by: Burner02

what? the sun actually shines in England? I thought it was just rumor!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

what? the sun actually shines in England? I thought it was just rumor!

Yeah - You think England's bad, try Scotland! Bloody Hell. It hits 15c and everyone puts shorts on! Insane!

Wednesday 1st August

Legs - * denotes a rest pause of 5 breaths btw sets, without racking the bar

Squat
(44) 10/10*
(55) 10/10*
(66) 10/10 +2
(77) 6/6* +2
(88) 5/5* +2
(99) 3/3* +1 - im almost dying at this point

Good Mornings
(55) 10/10*
(66) 10/10
(77) 10/10 +1 - put weight up next time

Split Squats
(55) 7/7 each side
(66) 7/7 each side +2

Standing Calf Raises
(115) 10/10 +2.5kg
(121) 8/7/7 +1

Good workout - really feel the benefit of the Eph when doing legs! Plus my heart rate was through the roof

. Good Mornings at 77lb are really killing me! I do love them though

Going down to the river tonight for a spot of rowing - looking forward to it, it's a lovely evening!

Bee good now!!

Posted by: MeatZatk

I would've been in tears after those squats! You didn't rack the bar once?

Posted by: SamEaston

Hey Meat! Nice of you to pop in!

Yes, i racked the bar inbetween my sets at 66lb, then obviously between sets to change the weight! I was struggling for breath throughout the whole affair though!!

Not looking forward to the DOMS in my butt tomorrow though . . . .

Posted by: Double D

That workout looks very good. Tore yourself up nicely.

Posted by: Scarface30

hola como estas Sam?...sorry the heat got to me today, lol.

that is one awesome workout! I see lots of smiley faces

Posted by: Burner02

hiya Sam!
enjoy the 'frankenstein walk' in a cuople days from that AWESOME workout!

Posted by: SamEaston

Thank you muchly, your support is MUCH appreciated!

Rowing last night was interval training - 3 x 8 mins AT
avg hr 136bpm (70%)
Max hr 170bpm (88%)

It was tough but good! Had to walk past every one sitting in the pubs after work eating chips and drinking beer - not fair

Going to the gym tonight to do some cardio - can't do it this morning cos my butt hurts like mad!!

Be back soon!!

Posted by: katt

OMG.... when was the last time I had chips & beer....

Posted by: Double D

I had fried chicken and beer last night!!!! First time I have ate that in about 6 months!

Posted by: SamEaston

Thing is, i don't even want chips and beer until i smell it!! Especially chips with vinegar and cheese melted on top . . . . . mmmmmm . . . . .. . .

Anyhoo, didn't make it to the gym yesterday which was a shame but i walked from home to uni twice cos i forgot my laptop so that was about 2 hours walking.

Today's workout was Push and is as follows:

Friday 3rd August

Abs:
Planks (1 min)
Hanging Knee Raises X 10 all of this times 3, with minimal rest inbetween
Lying Leg Raises X 10

Push-
Shoulder Press: (44) 10/10 (53) 5/4/3 -2
Bench Press: (55)10/10 (60)7/7 (66)4/4/4 +5
BW Dips: 3/3/3 -3
Rear Delts: (77)10/10 (93)4/4 increased weight by 5kg

30 mins X trainer UT1/AT
- forgot my transmitter for my heart rate monitor so i was taking my pulse every 5 mins - guesstimate of heart rate between 150-160bpm (78%-82%)

Okay so my workout today was all over the place. I took my eph then headed straight to the gym - when i should have left half an hour to let it kick in. So, got to the gym and decided to do abs which went fine but fatigued my shoulders on the planks and hanging knee raises, thus affecting my numbers on shoulder press and dips. Pants.

On Rear delts i had to increase the weight but unfortunately the next weight up on the machine is 93lb, an increase of 16lb! Christ on a bike, i wasn't sure i would be able to shift it at all!!

Never mind - its a lesson learned. I didn't manage to fit in CG Bench or skullcrushers so im going back tonight. Im also going to try out a couple of new exercises tonight cos its almost time to change my program around again!! Ooooh, exciting stuff!!

Posted by: P-funk

How did you test your MAX-heart rate to know that the percentages of intensity you are working in are accurate?

Posted by: katt

Still, you worked out - so it's all good. I have workouts that are all over the place also!

Posted by: SamEaston

Quote:

Originally Posted by P-funk

How did you test your MAX-heart rate to know that the percentages of intensity you are working in are accurate?

Hi P! My heart rate monitor does it automatically. I have to do a fitness test thing of 5 minutes at varying pace on the treadmill and my watch beeps at me when to stop. Then it works it out from there. I redo it every 6 weeks or so to make sure the thresholds are current but they don't change much to be honest.

If anything, i would say the heart rate monitor calculates my max heart rate as being a bit higher than it actually is, because i've never been able to get my heart rate above 95%, even when im working really hard and feel like im about to pop!

Posted by: SamEaston

Oh and amazing blog by the way!

Posted by: katt

Quote:

Originally Posted by SamEaston

Especially chips with vinegar and cheese melted on top . . . . . mmmmmm . . . . .. . .

Vinegar & cheese.... ewww that sounds nasty.. the vinegar part anyway..

but then again, I've never tried it.. I think I need a trip to London

Posted by: the other half

[quote=SamEaston;1665511]Thing is, i don't even want chips and beer until i smell it!! Especially chips with vinegar and cheese melted on top . . . . . mmmmmm . . . . .. . .

sam, i feel your pain. i work in a grocery store and in the mornings the are cooking all the donuts and cinnamon rolls, and in the afternoon, its the fried chicken. thank god i have katt dragging my ass to the gym everyday or else i would be 300 lbs.
great workouts-u have to love the day after legs!!!!!!!

Posted by: SamEaston

Mmmmmm . . . . . . donuts . . . . . cinnamon rolls . . . . .

Not fair.

Thanks for stopping by! I especially love the day after the day after legs - sometimes i feel like ive aged 30 years overnight!

Posted by: SamEaston

Quote:

Originally Posted by katt

Vinegar & cheese.... ewww that sounds nasty.. the vinegar part anyway..

but then again, I've never tried it.. I think I need a trip to London

Lordy, you've never tried chips with vinegar and cheese????

Bloody hell - it's the business!

You definately need a trip to London - but something's telling me if you did come, you wouldn't be visiting the chip shop

Mmmm . . . . grease

Posted by: SamEaston

Morning All!!

Okay, here's my weekends training on the river. 4 sessions in a variety of rowing boats in preparation for the end of season races at Peterborough Regatta next weekend.

Saturday 4th August

Session 1:
70 mins UT2, heart rate 131-144 (68%-74%)

Session 2:
30 mins AT, heart rate 142-167 (73%-86%)

Sunday 5th August

Session 1:
50 mins UT1, heart rate 136-173 (70%-89%)

Session 2:
50 mins UT1/AT, heart rate 147-174 (76%-90%)

On Sunday it reached 30 degrees in London. I know that's not very hot for some of you, but believe me, it was fucking hot on the river!!

Posted by: SamEaston

Monday 6th August

Start of new push/pull/legs programme today, so no smiley faces im afraid!

Pull - RI 60s-90s

CG Assisted Chins: (-33lb) 7/5/5
Cable Row: (66lb) 6/6/6
Straight-Arm Cable Row: (66lb) 10/10/10 need more weight
Lat Pulldown: (93lb) 12/11 (107lb) 8/7
Upright Row: (44lb) 6/5/5
DB Shrugs: (44lb)10/10 (53lb) 7/7/6
Bicep Curl: (44lb) 9/5/5

30 mins X Trainer UT1
heart rate 147bpm-157bpm (76%-80%)

Today's workout felt quite weak to be honest. Most of these exercises were in my last programme and im very surprised to not be kicking the shit out of my previous numbers, given the intensity at which i've trained over the last couple of months. I guess i'll have a better idea when i can compare my numbers from the end of this program to the end of the previous one, and hopefully then my numbers will show significant improvement!

Hope you all had a fantastic weekend!!

Posted by: katt

The way I look at it, your workout still looks good. Start a new program, start new numbers

Posted by: Scarface30

workout still looks A+ to me! but if you feel blah about it, take katt's advice and start a new program, that'll jump start everything.

Posted by: Double D

Nice workout.....I am doing a push/pull/legs workout right now as well. But I am going 6 days a week!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

workout still looks A+ to me! but if you feel blah about it, take katt's advice and start a new program, that'll jump start everything.

Cheers mate - although that was the first day of my new programme! It normally takes me one or two sessions to get the muscles firing when i start a new set of exercises, so im expecting quite an improvement next week!

Posted by: SamEaston

Quote:

Originally Posted by Double D

Nice workout.....I am doing a push/pull/legs workout right now as well. But I am going 6 days a week!

Yeah, i've been looking at your journal, just hovering around to see if i can thief any of your exercises!

6 days a week is madness! I couldn't cope with that - but you're just super!

Posted by: SamEaston

Tuesday 7th August

25 mins Interval Training - Erg
UT2 rate for 25 mins (2.20/500m @ 20spm) with 30sec @ max every 2.5 mins
heart rate 150-169bpm (77%-87%)

This cardio was quite tough today but i wasn't all that motivated and wanted to do something short and sweet - hence intervals.

Sweated like a wee piggy though

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

oh my bad, I didn't notice that! yeah, I am the same way, it takes a while to get used to a new program.

great job with the interval training today, looked killer!

Posted by: SamEaston

Wednesday 8th August

First leg day of new program - no smiley faces again!

Legs - RI about 2 - 2.5 mins

10 min Bike @UT2

Deadlift
(44) 10/10
(55) 10/10
(66) 10/10
(77) 9/9 felt like i could have gone heavier, but by this time i'd done so many bloody sets, i was knackered!

Split Squats
(55) 7/7* * = rest pause
(66) 7/7
(77) 5/5

Leg Extension
(75) 10
(83) 10
(94) 8/8 Wow - this hurt! Not done these for a while + forgot how hard they are!

Hip Adductor
(57) 10
(63) 10
(71) 8/6

Standing Calf Raises
(121) 10/10

Good solid workout today! I started out very light with the deadlifts, because although i've done them before, i always did them with DB's. Now i feel like im ready to use the bar, so i wanted to start at the lowest weight and build it up - maintaining very strict form until it fell apart. Like i said - i could have added more weight to the bar quite comfortably, but i had done so many sets i was absolutely fucked, and that's when injuries happen, so i left it for next week! Also, my knees are fucking wrecked after deads, i swear - i scraped them with the bar almost every rep

Anyway - enough whining. Hope you're all good and training hard!

Posted by: Gazhole

Great workout, i dont care what you say, lol.

Also, get used to that thing with the bar on deads. It happens more the heavier you go, lol. I had a workout last year where i took all the skin off my right shin.

Now THATS what i call a BRUTAL workout

Still looking great though, give it a little while and im sure you'll be '+' all the way.

Posted by: SamEaston

Awww, cheers mate!

You're a right little Mr Motivator aren't you?! We could get one of those hand-held recording things made up, where you press a button and out comes a motivational phrase of yours.

We could call it - 'Gaz in my pocket'

Posted by: katt

Deads are deadly haha... I know I wear sweats when I do them so I don't kill my shins!

Workout looks awesome

Posted by: Burner02

Quote:

Originally Posted by Double D

Nice workout.....I am doing a push/pull/legs workout right now as well. But I am going 6 days a week!

I think the general consensus is that you, like Archie aren't actually human. You are something....different. Mere mortals don't do what you do...

Posted by: SamEaston

Cheers Katt! It's a bit twisted but i look forward to leg day the most!

Posted by: Burner02

masochist!

Posted by: SamEaston

You better believe it

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Awww, cheers mate!

"COME ON, WORK IT!"

I think theres a market for those Gaz Pocket things...hmmm...

Posted by: SamEaston

Fuckin' hell mate - i can't believe i actually thought he was cool when i was wee!

Jesus - what an eye opener!!

Posted by: Burner02

Hiya Sam!
Hey...are you seeing any of this?
Daily Express: The World's Greatest Newspaper :: News / Showbiz :: 4,000 people a week trying to leave UK

Sounds like your country is experiencing a lot of the same things we are here...but is more concentrated due to UK being physically smaller...

Posted by: Scarface30

very nice workout Sam

deads are bitter sweet eh? awesome exercise, horrible for the shins though!

Posted by: Burner02

There was an olympic bar I was able to use at my old gym which was GREAT for deads. Refer to my snazzy drawing to help w/ my description:
There was a 'U' in the middle that was wide enough to keep your shins from being scraped to death.
(I also make a great stick man too!)

Posted by: katt

ahhhhh,, we have one of the those hanging out on the floor... I was wondering what that was for!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

Hiya Sam!
Hey...are you seeing any of this?
Daily Express: The World's Greatest Newspaper :: News / Showbiz :: 4,000 people a week trying to leave UK

Sounds like your country is experiencing a lot of the same things we are here...but is more concentrated due to UK being physically smaller...

Yeah, its no wonder really. In 10 years time, the UK is going to be full of people who are unemployed, unskilled and can barely speak English! Honestly, some places in London are so full of immigrants that they don't even have to learn our language! I mean c'mon . . . MAKE A FUCKING EFFORT!! Come over here and get handed all these benefits off our idiotic government, God it makes me boil over . . . . .

Anyway, im hanging around incase there's a sudden shortage in highly educated individuals. then i might be able to attract a decent wage!

Sorry, i do love a rant!

Posted by: SamEaston

Thursday 9th August

Okay, cardio this morning :

45 mins Treadmill and X trainer - intervals
UT1/AT, avg hr 154-166bpm (79%-86%)

I was knackered after this, but got into a good bit on my new CD and just couldn't stop my legs from pumping!!

Because we're racing all weekend, im taking tomorrow off the gym completely. So, instead of missing my PUSH workout, im going back to the gym to do it tonight. Will post it tomorrow!

Oh and can i just say - MY FUCKING ASS HURTS

Okay, all better now

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

In 10 years time, the UK is going to be full of people who are unemployed, unskilled and can barely speak English!

WALES FTW!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

WALES FTW!

I just pissed myself laughing!!

Posted by: SamEaston

Funny - what Burner mentioned reminded me of an email my mate sent me when all this shit was in the news a couple months ago. Here it is:

Illegal Immigrants Poem

I cross ocean, poor and broke.
Take bus, see employment folk.
Nice man treat me good in there.
Say I need to see welfare.
Welfare say, "You come no more,
we send cash right to your door."
Welfare cheques - they make you wealthy!
NHS - it keep you healthy!

By and by, I got plenty money.
Thanks to you, British dummy!
Write to friends in motherland.
Tell them "come fast as you can."
They come in turbans and Ford trucks.
I buy big house with welfare bucks!
They come here, we live together.
More welfare cheques, it gets better!

Fourteen families, they moving in,
but neighbour's patience wearing thin.
Finally, white guy moves away.
Now I buy his house,then I say,
"Find more aliens for house to rent."
And in the yard I put a tent.
Everything is very good,
and soon we own the neighbourhood,

We have hobby, it's called breeding.
Welfare pay for baby's feeding.
Kids need dentist? Wife need pills?
We get free! We got no bills!
Britain crazy! They pay all year,
To keep welfare running here.
We think UK darn good place.
Too darn good for the white man race!
If they no like us, they can scram.
Got lots of room in Pakistan!

Posted by: Burner02

'morning!
I read that yesterday...sounds we have a mutual...problem.
It just annoys me that our 'leaders' are so free w/ my hard earned tax dollars to help people that have no right to it...
I can go on and on.
Yes...I have a heart and feel sympathetic to those who cannot actually work...but for those..and there are a lot...who get over on the system on MY money..and yours...friggin furiates me...
There's me rant!

heh...I like that word: knackered...

Posted by: Burner02

Quote:

Originally Posted by katt

ahhhhh,, we have one of the those hanging out on the floor... I was wondering what that was for!

it was awesome. Try your next set of deads with it.

Posted by: Scarface30

45 minutes at that pace would be killer! way to go

Posted by: SamEaston

Yeah - it was burning like the fires of hell! And just to finish myself off completely, i went back in the pm for my PUSH workout. Here it is:

Thursday 9th August - 2nd session

Push

Shoulder Press - this is being swapped for military press but all the bars were in use tonight
(44lb) 10/10
(53) 5/4

Bench Press
(55) 10/10
(60) 10/9
(66) 6/6/6 +5

Lat Raises
(16lb DB's) 10/10
(18lb DB's) 5/5/4

Front Raises
(16's) 7/7/6

Skullcrushers
(27lb) 10/10

My mate was in the gym at the same time as me last night, and he offered to spot me on the bench press. I've got to say, i felt so secure with him there that i was able to attempt more reps than i thought i would - with the result of adding 5 reps to this session! Im so pleased!

But of course, my boobies and shoulders are very tender today!

Im off racing for the weekend, so hope you all have a good one and i'll hopefully have some pictures and winning tankards to show off when i get back!

Posted by: Gazhole

Nice increase on the bench there!

And im sure you can find somebody to help you out with some deep tissue massage to relieve boobie-doms

Good luck this weekend! Go for gold!!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

And im sure you can find somebody to help you out with some deep tissue massage to relieve boobie-doms

Ha - how rude

Posted by: Burner02

you brought it up.....

'Morning!
It is nice to have a spotter...you can let go of that fear of being trapped under a bar...so you can now go full effort. Good job!

Good luck on the races!

Posted by: katt

Quote:

Originally Posted by SamEaston

Yeah - it was burning like the fires of hell! And just to finish myself off completely, i went back in the pm for my PUSH workout. Here it is:

Thursday 9th August - 2nd session

Push

Shoulder Press - this is being swapped for military press but all the bars were in use tonight
(44lb) 10/10
(53) 5/4

Bench Press
(55) 10/10
(60) 10/9
(66) 6/6/6 +5

Lat Raises
(16lb DB's) 10/10
(18lb DB's) 5/5/4

Front Raises
(16's) 7/7/6

Skullcrushers
(27lb) 10/10

My mate was in the gym at the same time as me last night, and he offered to spot me on the bench press. I've got to say, i felt so secure with him there that i was able to attempt more reps than i thought i would - with the result of adding 5 reps to this session! Im so pleased!

But of course, my boobies and shoulders are very tender today!

Im off racing for the weekend, so hope you all have a good one and i'll hopefully have some pictures and winning tankards to show off when i get back!

Great workout Sammy! Damn you're catching up to me!! I agree, it's so much better with a spotter - you can push yourself without the fear that the bar is going to fall on your head..

Posted by: Scarface30

great workout Sam, your shoulder press is awesome

good luck with the races!

Posted by: SamEaston

Quote:

Originally Posted by katt

Great workout Sammy! Damn you're catching up to me!! I agree, it's so much better with a spotter - you can push yourself without the fear that the bar is going to fall on your head..

Thanks Katt! Yeah - it was good. Still felt very stiff on Saturday!

And i've a LONG way to go before i get anywhere near your numbers!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

great workout Sam, your shoulder press is awesome

good luck with the races!

Cheers Scar! Hopefully i'll push those numbers a bit further in the next couple of weeks!

Weekend Racing

Well, we had a very successful weekend of rowing in Peterborough! The sun was shining and it was very warm but we all had a great time. I got a bit dehydrated on Saturday, then got a bit sunburned on Sunday, so today i don't feel too good! My muscles feel fine, so stiffness or anything, but my head is quite sore and i have a bit of sunburn on my forehead. I think im having a half day in the lab, and im going to skip my training today, and do it tomorrow.

I feel a bit like a big jessie for not doing my workout but i don't think my head could take it, and its supposed to be Pull today so i really want to blast it now that im onto my new program.

I have lots of photos which i'll post in a little while!

Posted by: SamEaston

Okay, here are a couple of pictures taken from the roof terrace of our boathouse looking up and down river. The last one is me and two of my crewmates, im in the middle.

Posted by: SamEaston

And here are a few of the course and our guys and gals racing hard! The guys 4+ ended up winning both their categories on the Saturday and Sunday!

Posted by: katt

Great photos! Rowing looks like it would be so much fun!

Posted by: Burner02

Hey Happy Monday! Great pics! Looks like a beautiful day to be on the river!
What..the sun actually....shines in England?

Posted by: Scarface30

great pics Sam!

I've always though rowing would be cool, but me and water are pretty much worst enemies.

Posted by: SamEaston

Yes guys - rowing is AMAZING!! But then, im biased!!

In fact, i love it so much that i've decided to do the Boston Rowing Marathon in September! (Boston, UK not US!). Website here:

Boston Rowing Marathon

which will be lots of fun, im sure!!

Anyway, feeling much recovered after my bout of sunstroke yesterday, so i hit the gym with a vengance. Here's my workout:

Tuesday 14th August

Assisted CG Pullups
(-33lb) 8/7/5 +3

Cable Row
(66lb) 7/7/6 +2

Straight-Arm Cable Row
(66lb) 10/10
(77) 8/8

Lat Pull Down
(93lb) 12/11
(107) 8/6 -1

Upright Row
(55) 6/6/6 +2

Shrugs
(53) 10/10 +6
(61) 6/6 +4kg

Bicep Curl
(44) 10/7/6

Marathon Training
15km - 29 min on, 1 min off
74m 48s @ 2:22.4/500m
heart rate 152-160 (78%-82%)

Im knackered now - and my ass hurts like mad! Im definately taking my seat pad next time!

Posted by: katt

You should remember that pad next time! Nice workout!

So, are you going to do a marathon?? And when is it?

Posted by: SamEaston

Yes, im doing the Boston Rowing Marathon in Lincolnshire in the North of England. It is only 4 weeks away, on Sunday the 16th September, so i have to start training pretty intensively for it.

I always wanted to do a marathon, but i knew i could never run one. My knees and hips would just give way completely! But rowing . . . . now i could do that . . . .

It will probably be my first and last marathon of any kind!

Posted by: katt

What's the duration of a rowing marathon? Miles?

Are you rowing over for practice ? haha

Posted by: SamEaston

Its 31 miles or 50 km. Should take us between 4.5 to 5hours to finish it! I did 15km today on the rowing machine and i was about to die of boredom -honestly! My crewmates better have some decent chat while we're rowing!!

Nah - not doing it for practice. I've been training pretty intensively in the top squad at my club for the past couple of years and i'm going to have to cool it a little next year with my PhD coming to an end, so i just thought 'Bugger it!', lets have a go at this while my cardiovascular fitness is so good, and it can be like a farewell type thing.

Well, that's my excuse anyway. Everyone else thinks im daft!

Im starting to think so myself!

Posted by: Scarface30

awesome workout katt!

all that pulling/rowing (DBs) and then rowing (in the boat...or kayak? I dunno what it is called lol) is insane!

Posted by: katt

Quote:

Originally Posted by Scarface30

awesome workout katt!

all that pulling/rowing (DBs) and then rowing (in the boat...or kayak? I dunno what it is called lol) is insane!

????????

Posted by: Burner02

...and working on a PhD?????

Posted by: Scarface30

Quote:

Originally Posted by katt

????????

lol, my bad...SAM!

forgive me, I am a bit tired right now

Posted by: SamEaston

Thats funny! If it was Katts workout it would probably involve her picking up the boat and doing squats with the damn thing!!

No - i did my PULL workout in the gym, then did 15km on the rowing machine. most of my training for the marathon will be on the rowing machine since we're supposed to be on holiday from rowing at the moment!!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

...and working on a PhD?????

Yeah - its not so bad really. Still get most of the benefits of student status!!

Posted by: SamEaston

Okay, Legs today:

Wednesday 15th August

Deadlifts
(55) 10
(66) 10/10
(77) 10/10
(88) 10/10
(99) 6/6

Increased the weights and reps but there's still too many sets in here!

Split Squats - each leg
(55) 8/8* * denotes a rest/pause of 5 breaths without racking the weight
(66) 7/7*
(77) 6/6 +4 Legs shaking here

Front Squats - try out
Bar only - 44lb - 10/10 i find these really tough

Leg Extension
(83) 10
(94) 8/7/7

Hip Adductor
(63) 10/10
(71) 8/6

Standing Calf Raise
(121) 10/10
(126) 8/6 +2.5kg

I took a chance with this workout today to be honest. I wasn't sure if it would be that productive after the marathon training i did yesterday. My legs felt okay this morning so i went for it and ended up having a solid workout!

Just a couple of things though.

1. I need to start deadlifts on a heavier weight - i know, i know, but because im so new to them i like to start off low. Problem with that is that i end up running out of steam just as im getting to the good bits, i.e. the higher weights!

2. Front squats are killer! Im having problems with where to put my hands and im going to ask Katts advice on this.

3. I have also realised ( in addition to Scarface) that i am doing calf raises with more weight than i am squatting/deadlifting.

This means i am a pussy and i must rectify the situation as soon as possible.

Posted by: Burner02

Here's a good representation of a front squat.
BENCH KICKBACKS

If you have any questions on any lift...chances are you can fnd it here.

AbcBodybuilding.com

Posted by: SamEaston

Hmm, id never thought of doing them with my arms crossed over the top! Might give that a try next time - cheers mate!

Posted by: Burner02

the only thing I don't care for them is that the bar is up against your throat...

Posted by: Scarface30

looks like a sweet workout to me Sam!...see I got it right this time, yay! lol

very nice split squats

and yes welcome to the sad boat of being able to calf raise more than you can squat

...we shall fix that though, eh?

I did not know you were doing a PhD..what are you studying?

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

looks like a sweet workout to me Sam!...see I got it right this