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Hit The Ground Running ...

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Posted by: SamEaston

Fuck knows.

All i know is he says 'aye' all the time, makes me laugh!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Fuck knows.

All i know is he says 'aye' all the time, makes me laugh!

Lol, i do that actually...

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Yes, we should compare notes every week and see how much better we are doing from one week to the next! Im up for that! When's your next leg day? Mine will be on Weds next week.

Im doing a PhD in Microbial Ecology. Im studying the bacteria on the human tongue surface, in order to find out what makes them stick to human cells (therefore what gives them the capacity for pathogenicity). We're hoping to find some completely novel bacteria into the bargain. Its a very cool project and opens the door for me to get into working with pathogenic bacteria as tools for bioterrorism - which is what im really interested in!

What are you studying?

that sounds really interesting! I've always sucked at ecology and biology but I find all the concepts and everything interesting.

right now I am in an undergrad with geology, not sure the exact direction but I'll figure that out soon enough. after my 4th year I'm considering a masters...hard to say about a PhD in it though

lol.

and about those calf raises, I was supposed to do legs today but things fell through for me again

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Lol, i do that actually...

Me too! I once lived with a Geordie, and for 6 months after moving out said 'Way-aye man' after every sentence!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

lol.

and about those calf raises, I was supposed to do legs today but things fell through for me again

That's cool! I found that just having an Honours degree in Microbiology wasn't enough to allow me to get a decent job. Every interview i went to was like 'you don't have any experience'

and i thought, how the hell am i supposed to get experience if no-one gives me a job? Even a shitty job would've been a start, but no. So i bummed aabout for a while, not really sure what to do and always being a bit scared of taking on something so huge as a PhD. I looked at a few Masters courses and there were some great ones on Hygiene and Tropical Medicine, but they cost £4500 for one year, and im already £15,000 in debt from my undergrad, i just couldn't possibly afford it.

I started looking into PhD's when i realised that most of them attracted some kind of research council or industry funding, and that i was quietly going no-where just doing a boring job in a factory because i couldn't get anything that was relevant to me. I was very lucky to get the PhD position i have now, and im loving every second of it. I hope your circumstances dont mean that you have to do one, as i did, but rather that you choose it to better yourself and to get more experience in a particular thing that you are very interested in.

That's one thing about a PhD. When you finish your degree you'll know a llittle about a wide range of things. When you finish a PhD, you know everything about a tiny little thing, that probably 5 people in the whole world are interested in to the same extent as you!

One of the girls here in our lab is a geologist. Because our lab is primarily a microbiology lab, my supervisor designed a project for her which incorporates both geology and microbiology. At the moment, she is looking at ice and rock core samples from Iceland, and she is trying to find out more about the bacteria that lived (and still live) in these soils from millions of years ago. She loves it, and we all think its a really cool (pun intended!) project!

Anyway - Im sorry i rambled on a bit there. I just wish that i had had someone to talk to about starting a PhD, maybe then i wouldn't have been so scared of the whole thing!

So . . . . . . c'mon. Leg day. Is it happening today or what?!

Posted by: SamEaston

Okay, Push workout today:

Friday 17th August

Military Press
(33lb) 10/10
(38) 9
(44) 5/4

Flat Bench
(55) 10/10
(60) 10/9
(66) 6/6
(71) 4/4 really happy with this - met my numbers from last week without my spotter!

Lat Raises
(15lb DB's) 10
(17.5lb DB's) 6/6 +2

Front Raises
(15's) 8/7/5

Tricep Pushdown
(32lb) 10
(38) 9/8

Marathon Training

17,500m - took 1h 25m 47s - split time 2:22.5/500m
24spm throughout
heart rate 154-160bpm (79-82%)

My arse went numb after about 35 minutes

At 48 minutes i thought 'why the fuck am i doing this to myself?'

After 57 minutes my mp3 batteries died

After 57.5 minutes i wanted to kill myself

After 63 minutes, i went into a dreamlike state, where i dreamed that i was doing a 17,500m session on the erg

After 70 minutes i realised it was more of a living nightmare

On finishing my session, i had to slide my hands off the handles because i couldn't actually open them to let go!

Just call me . . . . . THE CLAW

Seriously though - it was fucking awful. My ass has never taken such a beating!

Posted by: katt

Don't you have gel pads you can sit on, or does that make any difference?

Posted by: SamEaston

Yeah, i do but the pain just moves around to be honest. I also dont have a particularly fat arse, all my fat goes straight to my belly and my butt is quite flat, so im probably worse off to start with!

Posted by: Scarface30

no worries, I like hearing people talk about their school experience especially when they are doing a PhD or have already finished it.

if I did it, it would be because I chose to do it. I am considering an honours right now, but I dunno if I would be able to pull it off.

as for the leg day, MAYBE tomorrow hard to say

, I'll be getting ready to head back to school over the weekend

awesome workout though! 1.5 hours! CRAZY

Posted by: Malley

Nice benching Sam. Your doing very well. Oh by the way hi!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Me too! I once lived with a Geordie, and for 6 months after moving out said 'Way-aye man' after every sentence!

Way-aye, y'alreet pet!

Posted by: JerseyDevil

How did I miss this journal? Awesome workouts and training method, good job Sam. I have always heard rowing is so damn hard. Takes a special person to stick with it.

Posted by: SamEaston

Quote:

Originally Posted by Double D

Nice benching Sam. Your doing very well. Oh by the way hi!

Hi Double D! Thanks a bunch! In getting there, slowly but surely. Hows things with you? Hope you're well!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Way-aye, y'alreet pet!

Alright pal? How's life treating you this week?

Posted by: SamEaston

Quote:

Originally Posted by JerseyDevil

How did I miss this journal? Awesome workouts and training method, good job Sam. I have always heard rowing is so damn hard. Takes a special person to stick with it.

Hey Jersey!

Welcome to my journal!

Thanks for your kind comments, if you've any suggestions how i can make my training better, throw them my way. Im glad to learn!

As for rowing - yes its hard!! Thankfully i've a great team of girls that i get on really well with, so every failure is felt by all and every success is shared by others in your crew. Gives me the drive i need to get into the gym every day!

Posted by: SamEaston

Okay, now that we're in the 'off' season, i went to the gym on Saturday to do a bit of marathon training.

Saturday 18th August

Treadmill 60 mins - 4.7 miles
Rowing Machine 30 mins - 6288m @ 2:23.5/500m

Overall 90mins UT1 training

I changed things up a bit today from just sitting on the erg for 90 mins (didn't think my ass could take it!). The last couple of sessions, my ass has hurt so bad by the end of it, i just couldn't take it any longer. So i felt that i hadn't really had a session where i tested my fitness, just how long i could sit on my arse! So, I decided to run for an hour then get on the erg and see how long i could hold out before my fitness gave in. Yeah, it was only 90 minutes! I've a long way to go before im ready for this marathon!!

Posted by: SamEaston

Monday 20th August

Pull-

Assisted CG Pullups
(-33lb) 9/7/5 +1
(-22lb) 3/3

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

Straight Arm Cable Row
(77) 10/10 +4
(88) 6/6

Upright Row
(44) 7/7/6 +2

Shrugs
(61) 10/10
(71) 6/6

Bicep Curl
(44) 10/7/5

Cardio
Treadmill - Intervals 2.05 miles
90sec @ 7m/hr, 90sec @ 3.5m/hr
heart rate 145-170 (74%-88%)

Good workout today - nice and short after marathon training! Added weight/reps to most of my exercises, but was especially pleased with assisted Pullups, which im hoping to be doing with BW by the end of the year, and upright row, which i seem to have been stuck at this weight and reps forever! Good stuff!

Posted by: Scarface30

cardio is looking good Sam! keep it up.

very nice workout too, pullups are getting stronger all the time!

Posted by: Burner02

howdy!
looks like you are gonna be doing full pull ups pretty soon!

Posted by: SamEaston

I hope so guys. Its quite hard to do assisted pullups with such little assistance, as my knees are only half resting on the pad. When I start the lift, one knee comes off the pad, and it moves around - it's annoying more than anything. So yes - i can't wait to be doing full pullups!!

Tuesday 21st August

Marathon training today:
25,000m @ 2:23.5/500m 24spm
2 hours 6 minutes and 19 sec
heart rate 148 - 158 bpm (76%-81%)

I just rowed a half marathon.

No amount of words can express the amount of pain i am in at the moment.

So i'll use this smilie instead

Posted by: Burner02

I know...that thing is annoying like that, isn't it?
So...just go do pull ups!

sounds like you are in need of a good massage and hot tub...

Posted by: SamEaston

Oh mate - like you wouldn't believe!

I did actually try BW pullups a couple of weeks ago. I ended up hanging from the bars for ages, completely unable to lift myself up, and swinging like some kind of chimp! I just let it go. I couldn't face the embarrasment any longer!!

What about you? Have you lost your mojo?!

Posted by: Scarface30

I can't even imagine that! 25000m!!:thumbs

thats like for me to row to my gym when I need to go, lol! awesome stuff Sam!

Posted by: SamEaston

It hurt, i can tell you!

Im having the day off today. I'll do my legs workout tomorrow - i would rather spend the day recovering!

And its pissing down with rain - pants

Posted by: Burner02

Quote:

Originally Posted by SamEaston

What about you? Have you lost your mojo?!

I have it...but really no where to let it out.
I'm still working on fixing it.

Posted by: SamEaston

Okay, my leg workout today ROCKED!!!

Yeah - i was so excited, i high-fived myself!!!

Thursday 23rd August

Deadlifts
(55) 10/10 warmup
(88) 10/10
(99) 10/10
(110) 8/8
(121) 5/5 Yeah - rock on!! Feeling great! up 22lb overall!

Split Squats * denotes a rest pause - without racking the bar
(66) 8/8*
(77) 7/7
(88) 6/6 Tough - very heavy - added 11lb today!

Front Squats
(55) 10/10 getting more comfortable with these every time! - added 11lb today

Leg Extension
(94) 10/9 Felt really strong
(104) 6/6 Felt amazing - can't believe im shifting this weight!! added 11lb

Standing Calf Raises
(132) 10/10

Cardio - 60 mins overall - X trainer
148bpm - 157bpm (76%-81%)

Im so pumped about this workout! It was great!!

I just got fed up of low weight - high reps, and calf raising more than i deadlift or squat. Me and Scarface are on a mission to take the weight right up on our big compound lifts - BRING IT ON!!!

Posted by: katt

WOW! Look at those deadlifts! Good job!!!

Posted by: Burner02

What she said!
Go BIG!

Posted by: JerseyDevil

Nice workout Sam. Look at you go on those deadlifts!

Posted by: Scarface30

I have to say, your deadlifts are looking great!

and everything else too, all the weight that went up, great stuff!

Posted by: SamEaston

Awww, you guys are amazing!! Thanks so much for your support - it means alot to me!

Okay, todays workout was Push:

Friday 24th August

Military Press
(36) 10/10
(44) 6/5 +2

Flat Bench Press
(60) 10/10
(66) 6/5
(71) 4/4 +1

Lat Raises
(17.5) 8/8/6 +2

Front Raises
(16's) 8/7/5 i just can't seem to improve on these - they are so tough!

Tricep Pushdown
(36) 10/10
(45) 5/5

Cardio - Marathon Training
18km in 1hour 28 minutes @ 2:21.0/500m
heart rate 154-160bpm (79%-82%)

Great workout today - the marathon training isn't so bad on weight training days because i take one Ephidrene capsule before working out, and it really helps keep me motivated during the marathon sessions!

Im away home for the weekend, im going to a dance festival tomorrow and then to Pacha at night. Its a Bank Holiday Weekend here, so we're all off on Monday!! It will give me a chance to rest up - which is great news!!

Hope you all have a great weekend - we've to get some sunshine too - can you believe it (probably not!!).

Posted by: SamEaston

Tuesday 28th August

Push: 5 x 5 with 1min RI

Cable Row
(66lb) 5 x 5 up to 77lb next time

Straight Arm Cable Row
(88lb) 5 x 5 up to 100lb next time

Assisted CG Pullups
(-33lb) 5 x 5 reduce assistance to 26lb next time

Upright Row
(55lb) 5 x 5 up to 60lb next time

Shrugs
(79lb) 5 x 5 up to 88lb next time

Bicep Curl
(44lb) 5 x 5 up to 52lb next time

Just fancied changing things up a little bit today. To be honest, i got a bit fed up of working to failure all the time, and it's probably not a great idea to train like that so often. So, it was good fun, although a little bit on the easier side, but im sure that will change next week when all the weights go up!!

Posted by: katt

Great workouts Sam!

When is your marathon again,,, two weeks?

Posted by: SamEaston

Yeah, it's two weeks on Sunday, the 16th of September.

We had our first outing on the river yesterday, Gawd, i've blisters on my hands already! It's not going to be pleasant, i can tell you!!

Posted by: Burner02

holy shrugs, batgirl!
those are nice!

Posted by: katt

Quote:

Originally Posted by SamEaston

Yeah, it's two weeks on Sunday, the 16th of September.

We had our first outing on the river yesterday, Gawd, i've blisters on my hands already! It's not going to be pleasant, i can tell you!!

Not that gloves would make any difference for that distance... but, do you wear them??

Posted by: JerseyDevil

Quote:

Originally Posted by SamEaston

Yeah, it's two weeks on Sunday, the 16th of September.

We had our first outing on the river yesterday, Gawd, i've blisters on my hands already! It's not going to be pleasant, i can tell you!!

You will ROCK!

Posted by: SamEaston

I don't wear gloves, no. Our coach doesn't like us to wear them when training, as we shouldn't wear them when racing, so i just dont bother with them.

Im buying packs and packs of blister plasters though!!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

holy shrugs, batgirl!
those are nice!

Cheers mate!

I do them with DB's at the moment, because i think i get a better range of movement with them. But next time im going to have to try them on the flat bench machine, because the DB's are getting too heavy for me to lift on and off the racks now

Somehow, i don't think im going to be loving shrugs quite so much anymore

Posted by: SamEaston

Quote:

Originally Posted by JerseyDevil

You will ROCK!

Cheers Jersey! You're fairly rockin' yourself mate!!

Wednesday 29th August

Marathon Session
20k - 1 hour 36 minutes @ 2:20.4/500m, 24spm
156-163bpm (80%-84%)

Bloody hell, im pooped.

Going back tonight to try legs 5 x 5 style!! Woo-hoo

Im actually quite excited about this!

Posted by: katt

Let me know how your 5x5 goes for legs! I've been looking into that also.

Posted by: SamEaston

Wednesday 29th August - PM

Legs: 5 x 5 1 min RI

Split Squats - 93lb
5 x 5
very, very tough!

Deadlifts - 121lb
5 x 5
not too bad, increase weight next time

Front Squats - 66lb
5 x 5
wobbling a bit with these, but getting there. Inc weight next time

Leg Extension - 104lb
5 x 5
just managed 5 on the last set of these so should up the weight next time. Problem is, the next weight on the stack is 126lb, a full 24lb increase, and i can't lift it! What am i going to do?

Seated Calf Raise - 66lb
5 x 5
increase weight next time!

I wanted to do 5 x 5 with legs as a way of forcing myself to add weight to these exercises. Although i have been working very hard on squats and things in the past, i've always held back just a little, through fear of injury or failure. The fact that i shift more weight on a standing calf raise than on a squat or deadlift made me realise that im not training to my full potential. So, i'll follow 5 x 5 for a few weeks, and see how the weight increases go!

One thing about 5 x 5 though, is that it makes for a quick session! No changing plates or pissing about trying to find the ones you want! YAY!

Posted by: SamEaston

Quote:

Originally Posted by katt

Let me know how your 5x5 goes for legs! I've been looking into that also.

Katt, the most immediate difference is the time. My normal leg workout takes 60-70 minutes, doing 5 x 5 i was done in 50 minutes, and that was with a 10 minute warmup!!

I only allowed myself 60s rest though, but it gave me just enough time to regroup and get stuck in again!

Posted by: katt

Nice leg workout - heavy split squats!!!

On the leg extensions... we have extra "little" weights that can be put on the machines... in increments of 5 or 7.5 lbs... do you have those?

Posted by: SamEaston

I don't think we do have them, Katt. This is the sort of thing i need. I wonder if i can buy them and just take them with me to the gym each day?

Hmmm. . . . . .

I'll look into that, thanks!

Posted by: the other half

sam, u can also just have someone stand by the weight stack and put alittle pressure on it, i catch katt doing that occasionaly.

Posted by: katt

ok, so that 's only for you... because I know you can do "just that little bit more"

Posted by: the other half

sure, if u say so!!!!!

Posted by: SamEaston

Funny!!

Thursday 30th August

Was really buggered after my leg workout on Weds, so only did 1 hour cardio @ UT2 threshold. Went like this:

30 mins X trainer:
30 mins Bike
129-142bpm (66%-73%)

Friday 31st August

PUSH - 5 X 5 - 1min RI

Military Press - 44lb
5 x 5
Just managed 5 on the last set, up the weight next time

Flat Bench - 66lb
5 x 5
Relatively easy, up weight next time

Lat Raises - 18's
5 x 5
just managed 5 on the last set, up next time!

Front Raises - 16's
5/5/5/4/4
a very tough exercise for me, never mind!

Tricep Push Down - 45lb
5 x 5
You know what that means . . . yes, up next time

Great workout, im loving 5 x 5! The only problem is going to be moving up the weights, i think i'll spend a very long time on the next weight up, as there's such a big difference in the increments. Oh well, needs must!

Im off up to Edinburgh for a conference next week

and to pop in and visit mum and dad, so i'll not be posting for a week. I probably won't have an awful lot of time to fit workouts in, but im hoping to get at least 2 marathon sessions in and two weights sessions while im away. It's not much but it'll have to do.

Hope you all have a great week, and i'll try and smash some numbers to post when i get back!

Posted by: katt

HI!!

Have a great time next week!

Posted by: Malley

So this is what you have been up to since I have been gone. Looks killer to me. Nice work Sam!

Posted by: Scarface30

looks like your workouts haven't lost any jump at all!

squats and deads are looking good too...now for me to start! lol

Posted by: katt

Ok - what's the countdown to the marathon????

Posted by: SamEaston

Hey all!! Im back!!

So, i ended up having about a week off, with only a couple of workouts in the middle. As a result, im feeling fresh and ready to go - back to the gym!!

Here are my workouts over the last week

Posted by: katt

Glad you're back!! ok, marathon update.... 1 week?

Posted by: SamEaston

Sunday 2nd September

Full Body

Rear Delt Row - 33lb
10/10/10

Upright Row - 44lb
10/9/9

Shrugs - 88lb
5 X 5

Military Press - 50lb
5, 5, 5, 4, 4

Flat Bench - 71lb
5, 5, 4, 4, 3

Deadlift - 126lb
5, 5, 5, 4, 4

SLDL - 126lb
5, 5, 4

Leg Extension - Precor no 13
5 X 5 TUT = 2s

Leg Curl - Precor no 7
5 X 5 TUT = 2s

Tough workout - really ramped it up as i knew i wasn't going to get much time in the gym in the following few days

Tuesday 4th September

Playing with a few of my fave exercises today!

Bent Over Row - 80lb
5, 5, 5, 4, 4

Incline DB Bench - 26's
5, 5, 5, 5, 2

Incline Pec Flyes - 17's
5 x 5

Rear Delt Flyes - 14's
5 x 5

OH Squat - 35lb
8, 8, 8, 8, 7

Split Squats - 80lb
8, 8, 7
Grip failing first here, usually do this with a bar, not DB's!

30 mins Treadmill - UT1
3.8km @ 153 - 160bpm (78%-82%)

Great workout! First time i've done most of these exercises, loved incline flyes which really targetted my front delts! These were sore for 3 days afterwards!! Brilliant!

Had a great time in Edinburgh and have lots of beautiful photos to put up, so i'll get them sorted out and be back in a while!

Posted by: SamEaston

hey Katt!

Yes, my gawd, Marathon is a week Sunday, the 16th September!! Im shitting a brick!! Especially since i haven't done any marathon training since i've been away, i got on the rowing machine this morning with the intention of doing 25k and could only do 15k! Oh no!!

I better get my ass in gear!

Friday 7th September

Speaking of which:

15,000m - 1hour 14 mins
160-169bpm (82% - 87%)

God, i was sweating like a nun in a brothel! Then the gym supervisor comes up to me and says 'you've been on holiday haven't you? I thought you had, you've put on weight'.

Nice.

Posted by: SamEaston

Ok, here are some pictures of my beatuiful home city. If you haven't yet visited Scotland, or Edinburgh, i hope these photos will convince you that it is well worth a trip!

Off to the gym to do a full body now.

Posted by: Scarface30

wow! great workouts Sam! doesn't look like you missed a beat to me!

but you better get on that machine and get rowing for your marathon!..

lol

Posted by: Scarface30

great pictures too, by the way.

Posted by: Pylon

Nice pics, Sam!

Posted by: JerseyDevil

Awesome pics Sam!

My 'mum', who I call 'Mom' since I was born and raised in the US, is British. She grew up in Seven Oaks, Kent. Are you close to there? Unfortunately I have only been to London once, and I was only 3 years old.

Best of luck in you marathon. Kick some butt!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

but you better get on that machine and get rowing for your marathon!..

lol

Let me tell you mate - i made up for my procrastination last week over the weekend! Ouch!!

Posted by: SamEaston

Quote:

Originally Posted by JerseyDevil

Awesome pics Sam!

My 'mum', who I call 'Mom' since I was born and raised in the US, is British. She grew up in Seven Oaks, Kent. Are you close to there? Unfortunately I have only been to London once, and I was only 3 years old.

Best of luck in you marathon. Kick some butt!

Hey Jersey! Yes, Im quite close to Kent, its a bit more south east of where i am living at the moment but its not all that far away. Have you visited? I hear it's a nice place! You won't remeber much of London if you were only 3 when you visited, but it is a vibrant, interesting city and also worth a trip!

And as for the marathon, thanks for your encouragement!! I'll need all of it and more!!

Posted by: SamEaston

Okay, weekend training - all done on the river and in our marathon crew!

Saturday 8th September

70 mins rowing - UT1/2
heart rate 130-140bpm
did a few exercises, sharp catches, holding in the finishes, balance stuff, etc

Sunday 9th September

110 mins rowing - UT1
heart rate 147-159bpm (76%-82%)
we rowed this session as if it was the marathon, doing 29 mins on and 1 min off. It hurt. I wasn't all that tired when we stopped, but i now know what it feels like to have arthritis in both hips

Posted by: SamEaston

Monday 10th September

Legs - 5 x 5 : RI = 1min

Deadlifts - 126lb
5, 5, 5, 5, 4
ouch - these are heavy

Split Squats - 100lb
5, 4, 4, 4, 3
balance more of an issue with these this time!

Leg Extension - 104lb
5 X 5

Leg Extension - 115lb
5
Tried out the higher weight and managed 5 so up the weight next week

Standing Calf Raises - 132lb
5 X 5
Trying to keep these down in weight so i have a chance to let my squats and deads catch up a bit!!

Legs session is normally a Friday, but because the marathon is Sunday, i want to be fully recovered, so threw legs in today. I'll probably do one more weights session of push/pull on Wednesday and that'll be it for this week. Only another one or two marathon sessions too and i'll be ready to go!

Posted by: Scarface30

yes it looks like you did make up for it! very nice job!

and that workout is not too shabby either..good stuff!

Posted by: katt

Dang Sam.. you're moving on up there!! Very nice!

Posted by: Burner02

Quote:

Originally Posted by SamEaston

Im shitting a brick!!

well, THAT should make you lighter and faster...

Hiya Sam!

Posted by: SamEaston

^ Funny Guy

Posted by: SamEaston

Actually, it did make me smile! Anyway, here's what i got up to today:

Tuesday 11th September

Marathon Training - 20,000m
1h 38m 55s
avg split: 2:21.6/500m
avg hr: 156-164bpm (80%-84%)

Good training session today, possibly the last before the marathon, which is Sunday BTW!! Felt good on my sore legs after yesterdays training session, so yeah - all good!

Posted by: katt

WOW! That's really awesome Sam! Good job!!

I hope you kick ass at the marathon!!!

Posted by: Scarface30

20 000m?! that's insane! very nice

Posted by: SamEaston

Cheers guys.

Im hoping no-one is at the finish line taking pictures. There will just be a puddle where Sam used to be!!

Posted by: katt

That will be the best picture though... the smile when you're actually finished!! The victory!!!

Posted by: SamEaston

Yeah - the smile which means im on my way to the chip shop, to get the biggest fish and chips you've ever seen!!!

Posted by: Scarface30

lol mmm fish and chips...*drooling* ha!

you'll do fine. the best feeling will be the feeling that you accomplished something that great! 1st, 2nd or 3rd is just icing on the cake.

Posted by: SamEaston

^ True Story!

Wednesday 12th September

Pull - 5 x 5: 1m RI

Cable Row - 77lb
5, 4, 4, 3, 3

Assisted CG Pullups - -28lb
5, 5, 4, 4, 4

Upright Row - 55lb
5, 5, 5, 5, 4

Seated Row - 83lb
5 x 5

Shrugs - 100lb
5 x 5

Bicep Curl - 53lb
5, 4, 3, 3, 2

Cardio - 60 mins UT2 Bike
14miles @ 135-142bpm (70%-73%)

Good workout today - the pullups are so tough for me, and it feels like im never going to be able to do BW pullups - EVER! Man, at least the shrugs were good. I increased TUT at the top, and boy, that hurt!

Push and another UT2 cardio session today - just taking it easy!

Posted by: katt

Good workout Sam.. Have you tried doing negatives on your pullups? I did that and it seem to help me tremendously!

Posted by: SamEaston

Hmmm, that's a good idea. I'll give that a try when i change my program around again!

Thanks Katt!

Posted by: Scarface30

pullups are tough for anyone, unless you're Double D! haha..I wonder how everything is with him anyway!...oh sorry, Sam's thread not his.

great workout though

you don't really need to change you're program around to incorperate the negatives. just do like 1 or 2 negatives at the end of every set, or maybe just on the last set.

Posted by: SamEaston

Thats a good idea Scar - i'll give it a try next time. Somethings telling me it's going to hurt though!!

Thursday 13th September

Push - 5 x 5 : 1min RI

Military Press - 50lb
5,5,5,5,3

Flat Bench - 77lb
5, 4, 3, 3, 3 - New PR!

Incline Pec Flyes - 18's
5, 5, 5, 4, 4

Lat Raises - 18's
5 x 5

Tricep Pushdown - 45lb
5 x 5

Cardio - 60 min Bike UT2
16miles @ 132-144bpm (68%-74%)

Well guys, that was my last training session before the Marathon, which takes place on Sunday. Today - Friday - im just resting, then we travel up to lincon on Saturday, and race to Boston on Sunday.

Weather is due to be nice, although a bit on the warm side. We're hoping to take the record for our category, but it will all depend how things go on the day (im steering so anything could happen!!)

Have a great weekend, and i'll let you know how sore my legs are when Monday comes round!

Posted by: katt

GOOD LUCK!!! I'll be routing for you!

Posted by: Scarface30

oh, it'll hurt in a good way though! lol...great workout though, good job on the PR!

go kick some ass!

Posted by: Malley

Hi Sam. I see your using lower reps. Why is that?

Posted by: SamEaston

hey DD!

Fancied a change to be honest. And i wanted to concentrate on adding a bit more weight to my compund exercises such as Squats, Deads and Bench. It's going well - i like it. Im really enjoying 5 x 5, its tough, and requires more focus than i thought but i really love it.

Posted by: SamEaston

Hey all - the marathon is over and was a success. We won our category with a time of 4h 29m 03s, beating our rivals by 47minutes! Not only that, but we clocked a faster time than the winners of the category above us, beating them by 3 minutes!

We didn't take the record, missing it by 11 minutes, probably because there was a vicious cross - headwind all the way down the course, which slowed us significantly.

We had only one major mishap, where there was a concrete pillar sticking out of the water, we hit it dead on, snapping our protective bowball off completely!! Neither the boat, nor us, sustained any major damage, so we set off again within a few seconds. We did at one point, end up in the reeds at the side of the river, where, following a bout of anxious squawking, we realised we had landed in a swans nest!! We moved from there in a hurry, let me tell you!!

Apart from that, it was relatively stress free, and we all really enjoyed it. Afterwards, we went to get the train back to London and were all just knackered. Last night i got to sleep quite quickly, but woke up a few times, tossing and turning, i think i was just over-tired. Got up this morning at 7am, feeling okay. A few niggly bits in my knee (which i twisted badly about 6 years ago) and my shoulders, but apart from that, im good to go!

No exercise today, apart from walking to and from Uni, so im just going to spend the day eating and go home early to sleep! I've attached a couple of pictures, one is us at the start (before the race) and the one of us in matching t-shirts was taken after the race, in front of Boston Rowing Club. Im on the left in both.

Hope you all had a great weekend!

Posted by: Scarface30

awesome job in the marathon!!

way to go! sense of accomplishment with something like that is great, isn't it?

so how does the race work anyway? all 4 paddle in the same boat at the same time, or is it like a relay with each person in a different boat and you have a certain distance to cover before the next person starts? please forgive me, I have no clue when it comes to rowing, lol.

Posted by: katt

That's super cool!! Congrats!

How are the hands holding up?

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

awesome job in the marathon!!

Hee hee, that's funny!

No, we all row at the same time, but you can enter any boat you like, so although there were 4 of us rowing in a quad, we could equally have entered 4 singles and raced individually. Likewise, there were people rowing in 8's, 4's and doubles as well. Here is a picture of us in our quad during the race:

JET Photographic : show photo

Funnily enough, i don't really feel a sense of achievement. I really enjoyed it, and am already planning our crew for next year, but i have worked harder during my training sessions in the gym, so i don't really feel that i 'gave it everything' per se. That's probably because i was steering the boat, so i was a bit distracted!

Quote:

Originally Posted by katt

That's super cool!! Congrats!

How are the hands holding up?

Thanks Katt!

Actually, my hands are fine, its the muscles between my shoulderblades which are really killing me! Apart from that, im all good!!

Posted by: SamEaston

Okay, so yesterday i had a day off. Back into it today, although still feeling a little weak! Oh well, gotta start sometime ;

Tuesday 18th September

Legs - 5 x 5 : 1min RI

Squat

44lb warmup - 10
66lb - 10
88lb - 10
100lb - 5, 5, 5, 4, 4

SLDL - 126lb
5 x 5

Leg Press (Wide placing) - 143lb
5 x 5

Leg Extension - 121lb
5 x 5

Cardio - Elliptical 30 mins UT1
152-162bpm (78%-84%)

Feel a bit weak today, legs are like jelly. It was probably not a great idea to to legs today, but even though i was tired from the start, i got down to it and had a good solid workout. My thighs were pumped as hell by the end of it - MASSIVE!!

Posted by: JerseyDevil

Quote:

Originally Posted by SamEaston

Funnily enough, i don't really feel a sense of achievement.

What are you talking about Sam! You kicked ass! Your team trained extremely hard and more then surpassed your goal. Relish the moment girl!

Posted by: Scarface30

Quote:

Originally Posted by JerseyDevil

What are you talking about Sam! You kicked ass! Your team trained extremely hard and more then surpassed your goal. Relish the moment girl!

I couldn't have said it better!

workout looks great Sam, squats are looking stronger!

Posted by: SamEaston

Quote:

Originally Posted by JerseyDevil

What are you talking about Sam! You kicked ass! Your team trained extremely hard and more then surpassed your goal. Relish the moment girl!

I know, and i was totally and completely knackered, but still . . i don't know. Im glad i did it though, and im totally doing it next year!

Thanks JD!

Quote:

Originally Posted by Scarface30

I couldn't have said it better!

workout looks great Sam, squats are looking stronger!

Cheers mate! They were f**king heavy though! And my hams are KILLING today!

Strangely enough, im getting a perverse kind of pleasure from clenching my extremely painful buttcheeks!

Posted by: katt

Nice leg workout all over the board Sam! I'm surprised - I would have thought you would need more recoop time after the marathon.

Nice work!

Posted by: Burner02

hiya Sam!
what they said! Well done!

Posted by: SamEaston

Quote:

Originally Posted by katt

Nice leg workout all over the board Sam! I'm surprised - I would have thought you would need more recoop time after the marathon.

Nice work!

Actually, so did i! But i felt fine to go the gym on Monday (i didn't, but i could've!), and it wasnt' till i began my heavy squats that i felt a bit weak in the knees!

Thanks for your encouragement Katt - you've been great !!

Quote:

Originally Posted by Burner02

hiya Sam!
what they said! Well done!

Thanks mate - im so glad it's over!

Posted by: Burner02

...till the next one!

Posted by: SamEaston

Okay, todays workout was Pull, and went as follows:

Thursday 20th September

Pull: 5 x 5 - 1min RI

Bent Over DB Row
22's: 10/10
30's: 5 x 5

Too easy, up the weight next time

High Cable Row - 90lb
5 x 5

New exercise for me today - my elbows kept pinging though at the point closest to me - not good

Upright Row - 50lb
5 x 5

Shrugs - 120lb
5, 5, 5, 5, 4

Lat Pull Down - 90lb
5 x 5

Cardio - 30 mins Bike UT1
148-155bpm (76%-79%)

Thats it. Good workout. Also finished off with a drop set on Lat Pulls (the Chins bar was busy) to finish me off - that hurt.

Also, i can't tell you how sore my legs are still from tuesdays Leg workout! Ouchie!!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

...till the next one!

Indeed - we're planning it now!

Glutton for punishment - i know, i know . . . .

Posted by: Scarface30

great workout Sam!

I love the lat pulldowns! definitely feels good! lol

Posted by: Burner02

Quote:

Originally Posted by SamEaston

Indeed - we're planning it now!

Glutton for punishment - i know, i know . . . .

u reminded me of what my ex said she did this year....
after finishing a triathlon..she said it wasn't hard enough..so she worked out after that...

Posted by: SamEaston

Quote:

Originally Posted by Burner02

u reminded me of what my ex said she did this year....
after finishing a triathlon..she said it wasn't hard enough..so she worked out after that...

Mate . . .

that's seriously fucked up!!

I love it

Posted by: katt

Nice shruggage weight Sam...

Pinging?? I guess that means hurting?

Posted by: Burner02

how are the legs?
can u take a hot bath? Put some of that epsom salt in there? Isn't that what you put in the water to help ease the pain?

Posted by: SamEaston

Quote:

Originally Posted by katt

Nice shruggage weight Sam...

Pinging?? I guess that means hurting?

Thanks Katt!

In relation to the 'pinging' - no, it doesn't hurt, its just like a pinging in my elbow, as if there's an elastic band in there and as i pull or lower a weight to my chest by bending my elbows (ie, flat bench, high rows), it just lets me know that it's there.

Weird, huh?

As for the hot bath - believe me, my flatmate is such a dirty midden, i don't want to spend any more time in that bathroom than i have to! Honestly, and he wonders why i go to the gym every morning - its really to use the showers

Posted by: SamEaston

Okay, todays shenanigans included -

Friday 21st September

Push - 5 x 5 : 1 min RI

Military Press - 50lb
5, 5, 5, 5, 4

almost there !!

Flat Bench - 77lb
3 x 5

Shit that was hard today

Incline Pec Flyes - 18's
5, 5, 5, 5, 4

almost!

Lat Raises - 20's
5, 5, 4, 3, 3
first time using 20lb DB's for Lat Raises- heavy!

Straight Arm PD - 60lb
5 x 5

Tricep PD - 50lb
5 x 5

Cardio - 25 mins Elliptical - UT1
147-158bpm (76%-80%)

Nice workout - legs are STILL SORE - can't believe it! that marathon actually took more out of me than i thought!!

Posted by: katt

Weights are lookin' good Sam

How long do you rest between sets?

Are you getting used to the 5x5?

Posted by: Burner02

Quote:

Originally Posted by SamEaston

its called BEACH...and it will kill any ickiness that it comes in contact with...

Posted by: Scarface30

very nice workout Sam

! your military press is looking mighty fine!

your legs are still sore?? funny how that happens eh? when you're involved into the activity you think "wow I thought my legs wouldn't be able to do this, they're a little wobbly but good other then that" then BAM! the next bunch of days it's hard to move!

Posted by: SamEaston

Quote:

Originally Posted by katt

Weights are lookin' good Sam

How long do you rest between sets?

Are you getting used to the 5x5?

i take 1 min RI inbetween every set, which i feel is too short for leg work and too long for some of my upper push/pull stuff.

Loving the 5 x 5 though! Seriously tough by the last set, but really enjoying it!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

its called BEACH...and it will kill any ickiness that it comes in contact with...

Hey - there ain't no way im touching that grime with a sponge. I've asked him to clean the bathroom after he's done, but then im just moaning and nagging

I mean, im sure not all men are the same, but is it too much to ask that you leave the bathroom in the state you found it in? I cant wait to get a flat on my own!!

Posted by: Burner02

I know I'm fairly clean....or my place never got so trashy that I couldn't have it back to 'inspection ready' cleanliness inside of an hour.....

Posted by: the other half

sam u diffenitely wouldnt like our bath tub after morty(our st. bernard) get finished drinking in it. when he comes in from outside and it rains, he leaves paw prints that are just nasty all over in the tub and on the floor. we just cant find a way to get him to clean it up. must be a male thing.

Posted by: Burner02

Quote:

Originally Posted by the other half

sam u diffenitely wouldnt like our bath tub after morty(our st. bernard) get finished drinking in it. when he comes in from outside and it rains, he leaves paw prints that are just nasty all over in the tub and on the floor. we just cant find a way to get him to clean it up. must be a male thing.

wow....big dog....that wet dog sccent must be awful powerful when he comes in from the rain!

Posted by: SamEaston

D'you know what? A dog making a mess i can cope with, cuz i love all dogs (apart from the small yappy-type dogs, they'd get a kick in the a**e). St Bernards are gorgeous!

So, today was Legs -

Monday 24th September - Legs

Squat - 100lb
5 x 5 Woohoo - up the weight next time

SLDL - 130lb
5, 5, 4, 4, 3

Leg Extension - 115lb
4, 4, 4, 3, 3

Lying Leg Curl - 30lb
5 x 5

Seated Calf Raise - 90lb
5 x 5

Cardio - 25 mins UT1 - X Trainer
146-159bpm (75% - 82%)

Done - especially pleased with the squats and SLDL. Both tough - but then, so am i

Posted by: Burner02

good workout!
How are the legs right now?

Posted by: katt

I can't believe you did cardio after legs... that's just plain nuts!

Posted by: Scarface30

awesome workout Sam!

look at those SLDLs, very nice!

Posted by: SamEaston

Thanks guys! Legs are very sore today, as are my butt-cheeks

Had a fairly 'easy session' today - easy in that it was quick but not painless!

Tuesday 25th September

30 mins Elliptical - UT1/2
134-145bpm (69%-75%)

Abs
90sec planks s/set with
10 Lying leg raises (x3)

Ouchie!

Posted by: Scarface30

umm...fairly easy?...

looking good, that superset must have been killer!

Posted by: SamEaston

It hurt like hell, and i'll tell you something else - the muscles between my ribs hurt today. No laughing for me!

Todays meanderings included PULL:

Wednesday 26th September

PULL : 5 x 5 - 1min RI

Supine Rows - BW
5 X 5

Bent Over Rows - 35's
5, 5, 4, 3, 3

CG Assisted Chins - -27kg
5, 4, 3, 3, 2

Shrugs - 115lb
5 x 5

High Cable Row - 50lb
5 x 5

Lat Pull Down - 95lb
5 x 5

Cardio - X Trainer - 20 mins UT1
153 - 161bpm (79%-83%)

Posted by: Scarface30

nice one Sam

!

started doing supines I see...might I have started a fad?

lol just kidding, they're awesome eh?

Posted by: SamEaston

Yeah mate - i used to do them before, it was the ever resourceful Double D that got me into them. I stopped though because i was concerned that i wasn't using the full ROM in the last reps of a set, and thought that it probably wasn't doing me as much justice as perhaps another exercise where i could get the full ROM.

Anyhow, i do love them, and i'll swap them in and out from time to time! Next step is to add weight to them!

Posted by: Burner02

hiya sam!

Posted by: JerseyDevil

Ditto.
Hey Sam!

Posted by: SamEaston

Thursday 27th September

Cardio - Erg UT1 30 mins
154 - 170bpm (79% - 88%)

Assisted Wide Grip Chins - -45lb
2 sets of 5 negatives

Upright Rows - 55lb
5 x 5

my back is very sore from yesterdays PULL workout, so i thought i would work into it a little with the negs and the upright rows, which i didn't get a chance to do yesterday. Anyone else like to hit the sore muscles again the following day? I don't do it that often, but i don't always get DOMS after PULL day, so i thought i'd take the opportunity!

Posted by: SamEaston

Quote:

Originally Posted by JerseyDevil

Ditto.
Hey Sam!

Hey lads!

How you guys getting on?

Posted by: the other half

now that the gear has lost all of its effect. i am starting to feel the doms and there is no way in hell that im going to do a couple of neg on my already sore limbs. you are wacked

Posted by: Scarface30

yes I have to say that's a tad bit crazy!

lol.

great job though!

Posted by: SamEaston

Friday 28th September

Push - 5 x 5 : 1 min RI

Military Press - 50lb
5, 5, 5, 3, 3

Flat Bench - 77lb
5, 5, 4, 4, 3

Flat Bench - 65lb
7, 6, 6

Incline DB Flyes - 18's
5, 5, 4, 4, 3

Assisted Dips - 20lb
5 x 4

Straight Arm PD - 37lb
5, 5, 4, 4, 4

Tricep PD - 27lb
5 x 5

25 mins X trainer - UT1
150-159bpm (77% - 82%)

Done. Tried a couple of negative reps after each exercise so im expecting to hurt like hell on toast tomorrow!

Posted by: SamEaston

Quote:

Originally Posted by the other half

now that the gear has lost all of its effect. i am starting to feel the doms and there is no way in hell that im going to do a couple of neg on my already sore limbs. you are wacked

Hey c'mon - im Scottish.

We're not all ginger and white-skinned, but we are all a bit

Posted by: Burner02

Quote:

Originally Posted by SamEaston

Hey c'mon - im Scottish.

We're not all ginger and white-skinned, but we are all a bit

its true...I've seen braveheart!

F R E E D O M!!!!!!!!!

Posted by: SamEaston

Posted by: SamEaston

Saturday 29th September

Legs - 5 x 5 : 1 min RI

Back Squats - 105lb
5, 5, 5, 4, 4

SLDL - 132lb
5, 5, 5, 4, 4

leg Extension - 115lb
5, 5, 4, 4, 4

Standing Calf Raises - 137lb
5 x 5

20 mins UT1 - Bike
140-148bpm (72% - 76%)

Amazing session today. I've started a 5 day split as of today, and im really pleased with how the first day went. Im sticking with the 5 x 5 for now, as it's giving me fantastic results.

Soooo pleased with my squat. It felt brilliant

Posted by: SamEaston

Monday 1st October

Chest - 5 x 5 : 1 min RI

Flat Bench - 77lb
5, 5, 5, 4, 4

Drop set to

Flat Bench - 65lb
8, 6, 6

Assisted Dips - -20lb
5 x 5

Incline Bench Press - 45lb
5, 3, 3, 3, 3

Pec Dec - 77lb
5, 5, 5, 5, 4
couldn't do any more free weights stuff - i was pooped!!

Cardio - 25 mins Bike UT1
144 - 153bpm (74% - 79%)

Well, this was the first day of doing Chest on its own, as the 2nd day of my 5 day split, and goddam! It hurt like hell.

My front delts are fried. But still smiling!

Posted by: katt

WOW - Yeah, after a gazillion sets, you just don't have anything left in you!

Great workout

Posted by: Burner02

Quote:

Originally Posted by SamEaston

c'mon..you laughed...a little....at least on the inside....

Posted by: Scarface30

yes great workout indeed

nothing like a 5 day split to get the burn!

Posted by: SamEaston

Thanks guys!

Shit, im so knackered today - no weights for me today, no time! However i did go back to Shorinji Kempo tonight for the first session in 6 months! 2 hours of attacks, defence and punching/kicking! I was sweating like a nun in a brothel!!

Its shoulders and abs tomorrow!

Posted by: Scarface30

sounds like quite the workout!

I have always wanted to do something like boxing for cardio reasons, just never have...I am thinking about starting rock climbing actually, complete opposite side of the spectrum, but I think I would really enjoy that!

Posted by: the other half

so how many calories do you think you burned up doing that 2 hour class?
are u doing this as a self defense class. or just so you can kick someones ass when the time comes?

Posted by: SamEaston

Hard to tell how many calories you burn, because it's quite stop-start the way the class is run. We start off with a warm up, then go into single form punches, kicks and blocks, which can be quite demanding, especially 20-30 high kicks in a row! Then we do pair form blocks and defences which can be tough too, but after that we have a break for 5 mins meditation to get our breath back. For the last 40 mins we do 'soft' techniques, such as releases from a grab or strangle hold, which aren't too strenuous.

Im doing it for lots of reasons. my mum and dad were both black belt in Shotokan Karate, but me and my brother were never pushed into learning it. As a result, i ended up a swimmer, and my brother Craig played football and basketball till muscular dystrophy put an end to that. Because i've been rowing for so long, i wanted to start at the beginning with a sport, instead of fighting with the niggly technical things, like we do when training on the water.

I started with Ju Jitsu 2 years ago, but 3 months in, before we had mastered the art of breakfalling, one of the sensaes demonstrated a technique on me, but pushed me to the floor so hard that i broke my collarbone. Last year, i decided to bypass Ju Jistu and go for something a little less 'gung-ho', so picked Kempo. I love it, and even though most of it is based around moving in a particular prescribed way, it does teach useful things such as how little you need to move to get out of the way of a punch, etc.

I couldn't see how it would teach you to kick someones ass, but at least if someone attacked me i would know exactly where to poke them to get them to let go!!

Posted by: Burner02

I have a friend in American Kenpo and he seems fairly capable of using it.
He and I were discussing a show on the History Channel: Human Weapon. have you seen this? two guys go around the world and train in different martial arts of that region: French Savaunte (sp), Eskrima (Phillipines), Krav Maga (Israel), etc.
After watching a lot of the episodes, you see a lot of similarities in the different forms.
And...for most of us who will never (hopefully) have to fight another person...just finding the art that best matches your personality.

Personally, I like kick boxing. It's powerful, 'simple' and direct.
I've also taken some Vee Arnis Jitsu, which is a variation of Ju jitsu...but I like it better. Its still grappling and throwing and chokes and take downs...I don't spend a lot of time on the ground.

Now...when I can, i'd like to match the two together to make a good, complete 'arsenal' at my disposal if that need should ever appear.

Posted by: the other half

remind me not to piss either one of you off, regardless. i dont know any self defense, outside of my rifles and pistols. and katt.

Posted by: katt

That sounds pretty fun - and pretty grueling. So do they do the same basic types of moves in Kempo as they do in Ju Jitsu? Was it easy to learn?

Posted by: Burner02

Quote:

Originally Posted by katt

That sounds pretty fun - and pretty grueling. So do they do the same basic types of moves in Kempo as they do in Ju Jitsu? Was it easy to learn?

nope.
kenpo and ju jitsu are completely different fighting styles.
kenpo is more stand up striking style with some holds/arm bar type stuff, and ju jitsu
is more grappeling.

This I found out recently: Judo...was derived from Ju jitsu....it was 'cleaned up, simplified (more or less) and the 'death moves' removed.
Ju jitsu was 'invented' by the Samuarai class back in the day to go along w/ swords. (If memory serves, not all samurai had swords, or if disarmed, they had other deadly means to put their opponent down.

Posted by: SamEaston

Yeah, it's great fun actually. And hard work!

In Kempo, we concentrate a bit more on kicks and how to disable an attacker enough to let you escape, whereas in Jitsu the emphasis was more on how to kick the shit out of someone, and where to hit them to do some serious damage. I just have no time for that, to be honest! Also in Kempo, you end up on the ground less often!

guys, im sorry but im going on holiday in a few hours so i must go home now.

I know i haven't visited your journals in a couple of days but i've been trying to get my research to a stage where i can leave it for a week!

As soon as im back, i'll post my workouts from while i was away, and then see how you've all been getting on! I'll hopefully have some lovely pictures of Greece to show you all when i get back!

Posted by: Burner02

I wanna go with!
take me! Take me! Puh-lease!

Posted by: the other half

burner, i thought that you were coming here to sleep with the dogs and to call katt "mom"?

Posted by: Burner02

Quote:

Originally Posted by the other half

burner, i thought that you were coming here to sleep with the dogs and to call katt "mom"?

hhmm...wake up to dog butt in the face....or...behind door #2.....go on holiday with a beautiful, atheltic woman....who could beat me up (which suprisingly enough...is a turn on...)

and go to an exotic location to see some ofthe wonders of the world?

hmm...tough choice, amigo....besides....isn't DB gonna be crashing there so y'all can go hunting?

Posted by: the other half

YA you are right. you are BRILLIANT

Posted by: Burner02

I have my moments....

Posted by: katt

You guys....

Hey we want to see those Greece pic's... I was looking at some places to stay there and it looks so colorful, kinda like the pinkish houses that I saw in the Bahamas..

Posted by: Malley

I have been working with a guy at the gym whos a black belt in Karate....among a ton of other shit. Its amazing that I didnt know to even properly throw a punch. However some of the finishing results of guys I have hit may tell you otherwise, haha. Have a good one Sam.

Posted by: Scarface30

hope you have a great vacation! Greece would be friggin' awesome!

Posted by: SamEaston

Hey guys - Im Back!!! Woohoo!!!

Okay, so i've had a full week off training, thought it was probably a good idea to unload completely. Can't even remember the last time i had a full week off!

Corfu was fantastic, really gorgeous. I ate my body weight in goats cheese and various types of meat - it was great!

Some pics attached. First day back at the gym was today, and it was legs - just to kick my arse back into gear!

Posted by: vortrit

Great pics. Welcome back!

Posted by: SamEaston

Okay, here goes *kicks own arse*

Monday 15th October

Legs - 5 x 5 : 1min RI

Squat - 105lb
5, 5, 5, 4, 4

SLDL - 132lb
5, 5, 5, 4, 4

Leg Extension - 115lb
5, 4, 4, 3, 3

Standing Calf Raises - 143lb
5 x 5

60 mins X Trainer - UT1
152 - 162bpm (78% - 84%)

Absolutely buggered after this workout - but feeling great! God, i love training!

Posted by: Scarface30

very nice workout for returning after a week off!

welcome back too, nice pics too! looks like an awesome spot!

Posted by: SamEaston

Thanks Scar - it's great to be back!

Tuesday 16th October

Shoulders - 5 x 5 : 1 min RI

Military Press - 50lb
5, 5, 4, 3, 3

Upright Row - 55lb
5, 5, 5, 5, 4

Lat Raises - 18's
5, 5, 4, 4, 3

Front Raises - 18's
4, 3, 3, 3, 3

Rear Delt machine - 77lb
5 x 5

10 mins HIIT - Erg
30s max, 1 min off.
heart rate 153 - 175bpm (79%-90%)

That was this mornings workout. Tonight i do Kempo for 2 hours at half past seven. Done.

Back tomorrow

Posted by: Scarface30

great workout Sam

!

have you started a 5 day body part split also?

Posted by: SamEaston

Yeah.

I was getting used to Push/Pull/Legs a bit too much, and since i cut back on my rowing a little, i needed something a bit more metabolic.

I think it was Double D that recommended a 5 day split so i thought id give it a try. Havent' done a full week yet, but im really enjoying getting to lift every day and focus on things like shoulders - brilliant!

Posted by: SamEaston

Wednesday 17th October

Back - 5 x 5 : 1min RI

Deadlift - 125lb
5 x 5

- felt great today!

Assisted CG Chin - -22lb
5, 3, 3, 2, 2
Getting there with these - slowly

Bent over BB Row - 65lb
5, 5, 5, 4, 4

1 Arm Lat PD - 50lb
5, 5, 5, 5, 4
Grip failing on these - might have to add in some grip work

Shrugs - 143lb
5, 5, 5, 4, 4

Cardio 20 mins X trainer UT1/AT
162-170bpm (84%-88%)

Tough session, but was especially pleased with deads. I've been on that weight for ages, seemed easy today!

chest tomorrow

Posted by: Gazhole

Awesome photos!

Workouts also

I love it when you can tell youre making progress, and Deads are no small thing to improve on. Nice going!

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Great pics. Welcome back!

Hey Vortrit!

I totally missed this post - thanks for dropping by mate. And it's so good to be back in the gym!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

I love it when you can tell youre making progress, and Deads are no small thing to improve on. Nice going!

Thanks Gaz! - I don't know why the deads felt so easy, the movement just seemed so natural, i would have been happy deadlifting all day!

Guaranteed though, i'll go to do 130lb next week and won't be able to lift the bloody thing!

Posted by: Scarface30

way to go Sam! very nice workout

!

your deads are coming along great, and chinups are too!

Posted by: SamEaston

Thursday 18th October

Chest - 5 x 5 : 1 min RI

Flat Bench - 77lb
5, 5, 5, 4, 4

Incline DB Bench - 26's
5, 5, 4, 3, 3

d/s with 22's
6, 5, 5

Assisted Dips - BW-10lb
4, 4, 4, 4, 4

Pec Dec - 77lb
5, 5, 4, 4, 3

Cardio - 40 mins UT2 Bike
138 - 145bpm (71%-75%)

Nice workout today - really hit my chest and front delts hard on the Incline Bench, then finished off my tris on the Dips!

Lovely!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

way to go Sam! very nice workout

!

your deads are coming along great, and chinups are too!

Thanks a million Scar! Im so pleased with those Deadlifts, you know. They felt amazing! I was looking at the rack today thinking, 'Oh, just do one set. Go on, it can't hurt.'

I didn't, but i am looking forward to trying 130lb next week. I'll need to give myself a good talking to before i go in to the gym . . . Grrrrrrr. . . .

Posted by: Burner02

Quote:

Originally Posted by vortrit

Great pics. Welcome back!

what he said!

I knew...i shoulda found a way to stowe away w/ you!
glad u had a great time!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Hey Vortrit!

I totally missed this post - thanks for dropping by mate. And it's so good to be back in the gym!

Your welcome and don't worry about it. I do it all the time. Sometimes it's hard to keep track when you start getting a lot of people posting in you journal and your posting in others.

I see you've had more great workouts. Good job!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

what he said!

I knew...i shoulda found a way to stowe away w/ you!
glad u had a great time!

You're welcome anytime!

Posted by: SamEaston

Quote:

Originally Posted by vortrit

You're right there V! What i would really like is time to sit and really have a good read through everyones journal, see what's going on and what ideas i can poach - but busy, busy, busy, you know?

Indeed, i had another great workout today but no time to post it, so i'll do it Monday.

Have a great weekend!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Yeah, I know what you mean about being busy. You have a great weekend too!

Posted by: Scarface30

awesome workout on the last page there Sam! the 5x5 has really helped out your strength!

hope you have a great weekend!

Posted by: katt

Hi Sammy!!!!!

You think it's possible to do the 5x5 program if your on maintenance or cutting? Or is it just something to do when you're bulking????

Posted by: SamEaston

Quote:

Originally Posted by katt

Hi Sammy!!!!!

You think it's possible to do the 5x5 program if your on maintenance or cutting? Or is it just something to do when you're bulking????

Hey Kitty Katt! Nice to have you back - there's a real lack of oestrogen around these days!!

I've been kinda cutting/kinda maintaining for a couple months now, and i found that changing to 5 x 5 made it easier to lose a bit more fat. I've not felt low on energy or anything even though im routinely below maintenance calories, so it's going really well. Plus, i only take a RI of 1 min btw sets so it is really quite a quick workout, especially now that im doing a 5 day split. My leg day is fucking brutal though! 4 exercises = pain for Sam!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

awesome workout on the last page there Sam! the 5x5 has really helped out your strength!

hope you have a great weekend!

Cheers mate - yeah, 5 x 5 has done more for me than i could ever have hoped for really. I would recommend it to anyone looking for a change!

Okay, so i should post Fridays workout and the weekends training while im here -

Friday 19th October

Arms

DB Hammer Curls - 26's
4, 4, 4, 4, 3

- d/s with 10's
5 x 5

Tricep Pushdown - 52lb
5, 5, 5, 5, 4

- d/s with 45lb
9, 8, 8

BB Curls - 35lb
5 x 5

Assisted Dips - BW -20lb - to failure
9/8/7/6

Cardio - 2 hours of Kempo

Saturday 20th October

Rowing session 1
50 mins steady state rowing
130-152bpm (67-78% of max)

Rowing session 2
Power Strokes 3 x 8 mins
132-170bpm (68-88%)

Sunday 21st October

Rowing session 1
60 mins steady state UT2
132-149bpm (68-77%)

Rowing session 2
50 mins steady state UT1
155-165bpm (80-85%)

Hard weekend of training but the weather was nice (unusual, i know

), so now im off to set up my experiment in the lab, and going home for a shower and some food.

Me and my flatmate spent some time last night making decorations for our Halloween party while watching the rugby world cup. Our theme is Pirates of the Caribbean vs. Dr Frankensteins Lab. I think my most valuable contribution to the party is going to be this treasure chest . . .

Posted by: Scarface30

that an awesome workout, and great cardio session right there!

great pic too, lol.

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

that an awesome workout, and great cardio session right there!

great pic too, lol.

Thanks bud! Gotta love fancy dress parties!

Posted by: katt

Hey Sam - love the treasure chest !

The parties.. yeah, my cardio is going to be in full action this week, we have a party on Saturday and my costume doesn't hide alot unfortunately

What motivation huh??

Posted by: SamEaston

Monday 22nd October

Legs - 5 x 5 : 1 min RI

Back Squats - 105lb
5, 5, 5, 5, 4

SLDL - 132lb
5, 5, 5, 5, 4

Leg Press - 200lb
5 x 5

Seated Calf Press - 80lb
5 x 5

Cardio - 40 mins UT1 Bike
144 - 159bpm (74% - 82%)

- didn't do my usual 10 minute warmup today because i was short on time, and as a result, my session didn't feel that great. I felt creaky on the squats and, although i lifted more than last week, i felt that i lacked intensity.

Never mind, lesson learned, and next week i'll be all over those squats!

Tuesday 23rd October

Shoulders - 5 x 5 : 1 min RI

Military Press - 50lb
5 x 5 finally!

Upright Row - 55lb
5, 5, 5, 5, 4

Lat Raises - 16's
5, 4, 4, 4, 3

Front Plate Raises - 22lb
5 x 5

Rear Delts Machine - 77lb
5, 5, 5, 4, 4

Cardio - HIIT Erg
30s max, 1 min rest. x 4

Didn't have alot of time today, so my HIIT suffered as a result, but by the last max set, my heart rate was 180bpm (95%) - Shiiiiiit!

Posted by: SamEaston

Forgot to add - 2 hours of Kempo tonight too!

Posted by: the other half

great looking numbers sam. someday katt and i will have to try the 5x5s and see if we like it or not. have fun with the kempo.

Posted by: Scarface30

Quote:

Originally Posted by the other half

great looking numbers sam..

I second that! looking great Sam, keep it up

Posted by: vortrit

Fantastic Workout!!!

Posted by: katt

ok if I keep slacking and you keep punching up your numbers,, we're going to be rivals pretty soon!!

I'm thinking really hard on the 5x5 training....

Posted by: SamEaston

Hey guys! Thanks for all your support - much appreciated!

I highly recommend 5 x 5 - it's amazing, and has done wonders for me. I think girls (or certainly me at least!) are a bit afraid to lift to their full potential, s