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Hit The Ground Running ...

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Posted by: Scarface30

looking good Sam!

I thought you said that you were going to scrap the 5x5 when you started this new program?

Posted by: SamEaston

Yeah - Friday was my last day on 5 x 5. Start the new program tomorrow - today my legs are so painful after climbing all weekend!

here are some pictures of our climb in the Lake District. For anyone familiar with the lakes, we climbed Helvellyn, descending Swirral Edge, ascending Striding Edge then descending Helvellyn again. And yes - i was shitting my pants!

The edge shown in the pics is Striding Edge, one of the toughest walks in the district. At its highest it is 949m above sea level, which isn't all that high, but when you are facing that drop into the valley below, its enough to make you think twice about where you're putting your feet!

Posted by: Gazhole

Oh my god, those pictures are incredible!

I love hiking, i have to do the Lake District one day. Ive only done local ones up untill now like Black Hill, The SugarLoaf and places like that. Nothing as breathtaking as those photos...

Its hard going, but the views from the top, and the peaceful atmosphere makes it all worth it.

How long did it take you top to bottom?

Posted by: Scarface30

those pics are sweet! hiking is awesome, that's for sure.

I wish I had places like that around here, the closest spot is in Cape Breton, which is like a 6 hour drive. kind of hard when you have no car or anything haha.

Posted by: Pylon

Wow. Great pics, thanks for sharing!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Oh my god, those pictures are incredible!

I love hiking, i have to do the Lake District one day. Ive only done local ones up untill now like Black Hill, The SugarLoaf and places like that. Nothing as breathtaking as those photos...

Its hard going, but the views from the top, and the peaceful atmosphere makes it all worth it.

How long did it take you top to bottom?

Hey Gaz! The round trip was about 6 hours, we stopped for lunch in the valley for 20 mins - so seriously hard work!

At one point, as we reached the final ascent of Helvellyn from Striding Edge, we had to cross a river of scree (loose stones) to get to the higher path. Every time you put a foot on it, boulders and stones were becoming dislodged and tumbling to the valley below! I mean, that stuff is on its way down, and you're climbing over it almost vertical! At one point, i clung to the side of the mountain like a spider, and when i looked down between my legs all i could see was the valley floor 900m away - i was crapping myself! It was like the end of the earth and im just hanging there!

If you look closely enough at those pictures, there are people on there, so tiny - like ants. That gives you an idea just how huge the Edge is.

Boy, was i glad to get off that thing! Beautiful though, and the view is incredible from the top. Part of the mountain was really rugged, so difficult to climb, but you can see for miles at the top - amazing! I would recommend it if you fancy scaring yourself shitless!!

Posted by: vortrit

Yeah, everyone else said it - GREAT pictures. That looks like an awesome place to hike. So are you about to get on with a new program?

Posted by: SamEaston

Scar - Thanks! Yeah, im a bit spoiled when it comes to fantastic scenery and being able to walk out your front door and keep going, and not pass another living soul for hours! The landscape in Scotland is just as beautiful, unfortunately it rains a bit more there!!

You'll just have to come over here for a hike!

Pylon - Thanks mate! And thanks for dropping by! How are you these days?

Vortrit - Thanks! And yes - im starting a new program, which incorporates high reps, as a total shock to the previous program which was 5 x 5. As a matter of fact - i started it today.

Here is the first workout:

Tuesday 30th October

Shoulders - 2 x 15 :120s RI

Arnold Press - 13's
1 x 15, 1 x 15

Lat Raises - 9's
1 x 15, 1 x 15

Rear Delt Machine - 45lb
1 x 15, 1 x 15

Front Plate Raises - 22lb
1 x 9,(r/p) 1 x 3,(r/p) 1 x 3
1 x 10,(r/p) 1 x 3,(r/p) 1 x 2

Pec Dec - 61lb
1 x 15, 1 x 15

Cardio - 70 mins UT2 Bike
139 - 146bpm (72% - 75%)

Well, I felt like a big Jessie today, going in there and lifting 10lb DB's! Shit, i was so embarrassed i tried to hide in the corner

.

Oh well, guess i'll just have to get used to it! It was a bit easy today, as i wasn't sure what weights to start off at, so i think i can increase them all next week. The burn i got was not funny though! Shit, im going to have to get used to that again

Onwards and upwards though - tomorrow is legs.

Gawd

Posted by: vortrit

Nice workout, and thanks for the advice on the one arm pulldowns. I did them today, and they were fantastic.

Posted by: Scarface30

let the 5 part split begin! great workout Sam

but the burn was crazy!

don't tempt me to come over and go hiking! I'd love to. that's actually one of my incentives for getting into geology is traveling the world, seeing new places and scenery and getting up close with it.

Posted by: katt

Just catching up on things... Amazing photos!!! Wow.. curious about your area though.. do you have snakes or any type of things living in those rocks??? Do you have to worry about that when you're climbing

Posted by: SamEaston

Quote:

Originally Posted by katt

Just catching up on things... Amazing photos!!! Wow.. curious about your area though.. do you have snakes or any type of things living in those rocks??? Do you have to worry about that when you're climbing

Snakes?!!

No, just lots and lots of sheep!! The only thing i was worried about while climbing was holding on!

Hows things with you? Getting back into the swing of things again?

Posted by: SamEaston

Wednesday 31st October - Happy Halloween!!

Legs - 2 x 15 : 90s RI

Split Squat - 65lb
Left: 5 sec r/p btw legs
(1)1x15
(2) 1x15
Right:
(1) 1x15 1
(2) 1x9 + 1x3 + 1x3

Front Squat - 65lb
(1) 1x14 + 1x1
(2) 1x12 + 1x3

Good Mornings - 55lb
(1) 1x15
(2) 1x15

Standing Calf Raises - 130lb
(1) 1x12 + 1x3
(2) 1x10 + 1x3 + 1x2

Cardio 20 mins UT1 Bike
146-153bpm (75% - 79% max)

Im so glad i put Split Squats at the start of my workout, because they really fucked me up for the rest of it! Id forgotten just how tough they actually are, and doing them with high reps is just killer! I thought my heart was going to jump out of my chest!

Again, total embarrassment at the weight on the bar

, but i was hoping that the fact that my face was beetroot would distract people

Very, very tough workout. Tomorrow is going to be worse as i have to do Chest and Back on the same day (my Halloween party is on Friday and i have lots to do!).

Posted by: katt

Great workout Sam....You should never be embarrassed at your weights though..

Chest & back on the same day...

are you friggin nuts!?!

Posted by: SamEaston

Quote:

Originally Posted by katt

Great workout Sam....You should never be embarrassed at your weights though..

Chest & back on the same day...

are you friggin nuts!?!

I know, i know! I have to do them both tomorrow, otherwise i won't get them done till next week - and that's not good enough!

Honestly, my shame was complete when i had to stand and wait for this tiny girl to put down the 9lb DB's! I was like, 'yah, just give them to me and don't say a word . . .

Posted by: SamEaston

Thursday 1st November

Sams' Super Dooper Back and Chest workout!!

Back: 2 x 15 : 90s RI

Deadlifts - 90lb
2 x 15

WG Pullups - BW-65lb
(1) 1x10 + 1x3 + 1x2
(2) 1x7 + 1x4 + 1x2 + 1x2

Seated Row - 45lb
2 x 15

1 Arm Lat Pulldown - 40lb
Left:
(1) 1x15
(2) 1x11 + 1x4
Right:
(1) 1x15
(2) 1x12 + 1x3

Straight Arm Pushdown - 27lb
2 x 15

Cardio - 15 mins UT2 bike
- the pump in my back is so hard i thought id add some easy cardio to get the blood flowing around again before attempting chest!

Chest - 2 x 15 : 90s RI

Ass. Dips - BW-33lb
(1) 1x15
(2) 1x9 + 1x3 + 1x2 + 1x1 -Buggered!!

Flat Bench - 45lb
(1) 1x15
(2) 1x12 + 1x3

Lying DB Flyes - 9's
2 x 15

Incline Bench - 16's
(1) 1x15
(2) 1x12 + 1x3

Im absolutely pooped after this workout, my arms are shaking and im having difficulty pushing doors open!! Im going to hurt tomorrow - but i don't care cos tomorrow is my party - YAY!!

Have a great weekend and i'll post some scary pics when i get back on Monday!

Posted by: Gazhole

Interesting way of splitting up the session there. Ive seen cardio before and after but in the middle is pretty original, haha.

I guess it gives your upper body a break, which is always needed working with high reps.

Is that going to become a permenant fixure? It seems to have worked for that session!

Posted by: Scarface30

I didn't even notice a new posting in here

awesome workout all around Sam

hope you have fun this weekend!

Posted by: SamEaston

Scar - you're going Blind! Blind, i tell you !! I had an amazing weekend, thanks. Photos to follow!

Gaz - Id love to say that doing two days worth of bodyparts in one day was a one off, but i've done it again today. It's down to a secvere time shortage. this week im off to a conference in Wales and im not back till Thursday. Gotta fit them workouts in somehow!

Monday 5th November

Legs - 2 x 15 : 90s RI

Split Squat - 77lb
2 x 15, 2 x 15 * r/p between each leg

Front Squat - 77lb
(1) 1x15
(2) 1x12, 1x3

Good Mornings - 60lb
(1) 1x15
(2) 1x11, 1x4

Standing Calf Raises - 135lb
(1) 1x12, 1x3
(2) 1x9, 1x4, 1x2

Shoulders - 2x15 : 90s RI

Arnold Press - 16's
2 x 15

Lat Raises - 12's
(1) 1x10, 1x3, 1x2
(2) 1x9, 1x2, 1x2, 1x2

Rear Delts - 60lb
(1) 1x15
(2) 1x11, 1x4

Front Plate raises - 22lb
(1) 1x12, 1x3
(2) 1x10, 1x5

No cardio today, no time. I have to go now to catch the train, so i'll visit all your journals, and post pics of my Halloween party when i get back on Thurs!

Posted by: SamEaston

Whew ! Im back from Wales and ready to rock and roll!! Im doing Back tomorrow!

Firstly, my photos from the Halloween party on Friday night -

Posted by: katt

Nice photos! Looks like you had a great time!!

Posted by: Gazhole

Lol! Awesome photos!

And woot, Wales! I trust you enjoyed your stay?

Posted by: Scarface30

great pics.

great workouts too by the way

Posted by: SamEaston

Thanks guys! It was a brilliant party and i had a great time in Wales. I've got photos of where we were staying in Wales, God you won't believe it! I'll get the pics off my camera tonight and put them up.

Thursday 8th November

Back - 2 x 15 : 90s RI

Deadlifts - 93lb
2 x 15

Assisted WG Pullups - BW-65lb
(1) 1x8 1x3 1x2 1x2
(2) 1x6 1x3 1x2 1x2 1x2
- Christ, these are hard as hell!

Seated Row - 55lb
(1) 1x15
(2) 1x12 1x3

1 Arm Lat Pulldown - 40lb
2 x 15

Straight Arm Pushdown - 33lb
(1) 1x15
(2) 1x12 1x3

Cardio 20 mins X trainer UT1
heart rate 155-161bpm (80% - 83%)

This high reps stuff is so tiring, its unreal. The pullups had my heartrate up at 175bpm, which is about 90% - I thought i was going to pass out! Im not getting much DOMS after these sessions - is that normal? Even though im working my butt off? The pump im getting is massive though, and sometimes so painful - when i do arms, i feel like Popeye!!

Oh well, Chest tomorrow!

Posted by: katt

Nice workout Sam! You must be immune to the Doms right now haha. Be thankful for that one!!!

That higher rep stuff,, man, that's brutal!

Posted by: SamEaston

Quote:

Originally Posted by katt

Nice workout Sam! You must be immune to the Doms right now haha. Be thankful for that one!!!

That higher rep stuff,, man, that's brutal!

You're damn right lady, brutal it is!

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

The pump im getting is massive though, and sometimes so painful - when i do arms, i feel like Popeye!!

good stuff.

looking great Sam, high reps are tough but so worth it I find. me likey the burn!

Posted by: SamEaston

Pictures from Wales are attached. We were staying in this tiny place called Gregynog, which is part of the university of Wales, near Newtown. We got there and realised that no-one from our group had any phone reception, it literally is in the middle of nowhere! Quietest conference i've ever been to!!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

good stuff.

looking great Sam, high reps are tough but so worth it I find. me likey the burn!

Me likey the burn too - and the pump! But no DOMS?? That's concerning me a little.

Posted by: Pylon

Nice pics! Thanks for sharing!

Posted by: Gazhole

Wales is like a strange phone-repelling phenomenon. Im in the Capital, and i still cant get any signal...

Posted by: SamEaston

Friday 9th November

Chest - 2x15 : 90s RI

Flat Bench - 50lb
2 x 15

Assisted Dips - BW-33lb
(1) 1x9 1x3 1x3
(2) 1x5 1x3 1x2 1x2
Bloody hell, hard as nails!

Lying Flys - 11's
2 x 15

Incline DB Bench - 16's
2 x 15

Cardio 25 mins X Trainer UT1
154-160bpm (79%-82%)

Okay, i need to keep dips before Bench. Today the Dips rack was busy so i did Bench first - big mistake! Christ, i was fried after Dips!

Oh well, lesson learned. Arms/abs tomorrow.

Posted by: katt

I guess you were fried... doing 30 reps on the bench then blasting another 27 on dips.. geezzzzz

Posted by: the other half

i hate doing dips first, i would be lifting light weights like katt if i did.

good job on the high volume bench press

Posted by: Scarface30

great job Sam

how are you doing the dips anyway? I always find if I make my body straight up and down I hardly hit my chest when I do dips, but if I lean forward a bit it hits my chest more. just a thought.

Posted by: SamEaston

Quote:

Originally Posted by the other half

i hate doing dips first, i would be lifting light weights like katt if i did.

good job on the high volume bench press

Ohhhh, watch out! You'll get a beating off Katt!

High volume is okay for a change, but im definately not loving it as much as 5 x 5

. After Xmas im swapping back to some heavy shit - grrr, looking forward to it!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

great job Sam

how are you doing the dips anyway? I always find if I make my body straight up and down I hardly hit my chest when I do dips, but if I lean forward a bit it hits my chest more. just a thought.

Hey Scar! Yeah, i had a chat with wala about that and i tried them both ways to see how i got on. I reckon im just weak though, because i found them really difficult with the forward lean. Im going to give them another try with a lean when im fresh, instead of doing them after bench, hopefully i'll make a better job of it then! Thanks for the suggestion, im definately going to put it into action!

Posted by: SamEaston

Saturday 10th November

Arms/Abs : 2 x 15 : 60s RI

CGBP - 45lb
(1) 1x15
(2) 1x9 1x3 1x3

DB Hammer Curl - 16's
(1) 1x15
(2) 1x12 1x3

Tricep Pushdown - 40lb
2 x 15

BB Curls - 22lb
(1) 1x15
(2) 1x11 1x3 1x1

Abs : Planks s/s with Leg Raises to failure - 30s rest
Planks Leg Raises
(1) 85sec then 14
(2) 64sec then 11
(3) 55sec then 9

Cardio - X trainer UT1/2
10 min warmup, 10 min cool down

Phew. Although i was only doing arms, i was really knackered! I've been training with real intensity since starting the high reps and my body is much more fatigued than normal. Im having a day off tomorrow, so i'll be back bright and refreshed on Monday!

Have a great weekend now!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Okay, i need to keep dips before Bench.

I always do dips first if I'm doing them. It seems like everything else hammers me so much that I can't do them in the middle or last very well.

Great looking workouts.

Posted by: goob

Hi Sam. That's one kick ass workout! Training looks really good, and those planks are pretty hardcore, 85 seconds is NO picnic.

Don't get too drunk tonight!!!!

Posted by: SamEaston

Quote:

Originally Posted by vortrit

I always do dips first if I'm doing them. It seems like everything else hammers me so much that I can't do them in the middle or last very well.

Great looking workouts.

Yeah, i know! I'll keep them prioritised from now on! For some reason they really kill my wrists, either im weak, or im one heavy mo-fo!! Or both - *Gasp*

Quote:

Originally Posted by goob

Hi Sam. That's one kick ass workout! Training looks really good, and those planks are pretty hardcore, 85 seconds is NO picnic.

Don't get too drunk tonight!!!!

Hey Goob! Good to see your making yourself known by posting in my journal, instead of lurking around just looking at my pictures (Stalker!!)

Nah, honestly thanks mate! I officially HATE planks or any kind of ab work, i'd rather just concentrate on keeping a tight core during squats/deads etc, but i guess when on a 5-day split, i should throw them in somewhere!

Me? Drunk?? No, not me. I actually gave up drinking about 3 years ago, which i know must be difficult to believe, me being Scottish and all, but yeah. That stuff's bad for you! (and in London - mucho expensive!). I don't really miss it to be honest. It was interfering with my rowing sessions which was why i stopped, but im off it completely now. Apart from the occasional cocktail night, where i'll have 2 drinks and be swinging off the lamposts!!

A situation best avoided if you ask me!

Posted by: goob

Wow. You are what they call a rarity. A scot who does'nt drink!

Fair play to you. For this sort of lifestyle it has no benefits at all, and if you can live without it, kudos.

For me, I can't resist getting wasted (at least) once a week. It (perversly) feels like I have wasted the weekend if I don't have a killer hangover at somepoint.

Posted by: SamEaston

Quote:

Originally Posted by goob

Wow. You are what they call a rarity. A scot who does'nt drink!

Fair play to you. For this sort of lifestyle it has no benefits at all, and if you can live without it, kudos.

For me, I can't resist getting wasted (at least) once a week. It (perversly) feels like I have wasted the weekend if I don't have a killer hangover at somepoint.

I know the feeling well. I remember once being quite violently sick after drinking a fair quantity of Baileys (this was my attempt to look a bit more refined - usually i would down pints of cider and blackcurrant), and i thought to myself 'I don't remember eating scrambled eggs'. Never touched Baileys since then.

Ahh, you've never lived 'till you've slept in someones hedge! Happy drinking Goob!

Posted by: Scarface30

good ol arms day. great workout Sam

Posted by: camarosuper6

HIT workouts?

Posted by: SamEaston

Quote:

Originally Posted by camarosuper6

HIT workouts?

Hello there! Yeah, kind of. I decrease my RI to 60s when doing arms/abs, as i feel they don't need as much rest, but usually they are 90s.

I guess i'll guage progress in a week or so and possibly reduce RI's by 10-20s, but for now 90s isn't long enough - especially on leg day!! So i suppose it is HIT, yeah.

Speaking of which - legs today, and the Leg Extension machine is working again, YAY!

Posted by: SamEaston

Monday 12th November

Legs - 2 x 15 : 90s RI

Split Squat - 71lb
(1) 2 x 15 *3 breath r/p between each leg
(2) 1x15, 1x10 1x4 1x1

Front Squat - 71lb
(1) 1x11 1x3 1x1
(2) 1x10 1x2 1x2 1x1
- Fuuuuuck *gasping*

Good Mornings - 60lb
(1) 1x15
(2) 1x11 1x3 1x1

Leg Extension - 55lb
(1) 1x15
(2) 1x10 1x4 1x1

Standing Calf Raises - 132lb
(1) 1x15
(2) 1x10 1x4 1x1

Cardio - 10 mins warmup X trainer
After workout 15 mins Bike, both @ UT2 threshold.

Too buggered to do anything else!

Note :- Split squats followed by Front Squats is one of the most difficult things i've ever done. Loving it

Posted by: katt

I can't even imagine doing split squats first, then going to front squats!

Nice looking workout!

Posted by: goob

Quality workout! Split squats AND front squats in the same workout!

That's a pretty brutal session. Very impressive!

Posted by: SamEaston

Thanks Katt and Goob!

Im going to be feeling those high kicks in Kempo tomorrow night.

Christ, what if my sensae confuses me with Michael Jackson - every time i do a high kick - 'Ow...'

Posted by: katt

I think I've actually got one of those glitter gloves hanging around my basement if you need to borrow it...

Posted by: SamEaston

You have one of those??

Waaaay cool! Michael Jackson was my hero for like 15 years . . . .

. . . . okay, he still is

Posted by: katt

yeah...... well....... I even had the socks......

and I actually wore them

Posted by: SamEaston

Quote:

Originally Posted by katt

yeah...... well....... I even had the socks......

and I actually wore them

Say what??

Posted by: SamEaston

Tuesday 13th November

Shoulders - 2 x 15 : 90s RI

Arnold Press - 17's
(1) 1x15
(2) 1x11 1x4

Lat Raises - 11's
(1) 1x10 1x3 1x2
(2) 1x9 1x2 1x2 1x2

Rear Delts - 61lb
(1) 1x15
(2) 1x11 1x3 1x1

Front Plate Raises - 22lb
(1) 1x10 1x4 1x1
(2) 1x8 1x3 1x2 1x2

Cardio 20 mins bike UT1
151-156bpm (78% - 80%)

High rep shoulders hurt like a little dirty bitch. End of.

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

little dirty bitch

You MUST introduce us

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

You MUST introduce us

Why i believe we've already met . . . .

Posted by: Scarface30

great couple of workouts in here Sam

your leg day looks brutal! and your shoulder day is looking top notch!

Posted by: SamEaston

Thanks Scar! Much appreciated

Posted by: katt

That would make anyones shoulders burn! Nice job!

Posted by: vortrit

Nice work. I really like the high rep shoulder work.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Nice work. I really like the high rep shoulder work.

I don't.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

I don't.

I know what you mean. But for shoulder stuff it seems to be the way to go for me.

Posted by: the other half

Quote:

Originally Posted by katt

yeah...... well....... I even had the socks......

and I actually wore them

she brings them out on our role playing nights. gotta love it, makes me feel like a little boy agian

Posted by: the other half

great job on the last couple of workouts.

know go home and change all the light bulbs in the house

Posted by: SamEaston

Quote:

Originally Posted by the other half

great job on the last couple of workouts.

know go home and change all the light bulbs in the house

Oh, thats mean!

Posted by: the other half

Posted by: goob

Quote:

Originally Posted by SamEaston

Tuesday 13th November

Shoulders - 2 x 15 : 90s RI

Arnold Press - 17's
(1) 1x15
(2) 1x11 1x4

Lat Raises - 11's
(1) 1x10 1x3 1x2
(2) 1x9 1x2 1x2 1x2

Rear Delts - 61lb
(1) 1x15
(2) 1x11 1x3 1x1

Front Plate Raises - 22lb
(1) 1x10 1x4 1x1
(2) 1x8 1x3 1x2 1x2

Cardio 20 mins bike UT1
151-156bpm (78% - 80%)

High rep shoulders hurt like a little dirty bitch. End of.

Very nice shoulder blitz! Hitting the bike seems a good way to finish off, especially at that heartrate.
Haha, love your choice of words to describe the workout, sums it up like Stephen Hawkins playing Sudoku....

Posted by: SamEaston

Thanks Goob!

Wednesday 14th November

Back - 2 x 15 : 90s RI

Deadlifts - 100lb
(1) 1x15
(2) 1x12 1x3

Rack Pulls - 130lb
2 x 15

Seated Row - 55lb
2 x 15

Assisted WG Chins - BW-75lb
(1) 1x12 1x3
(2) 1x7 1x3 1x2 1x2 1x1
- Fuuuccccckkkkk

1 Arm Lat Pulldown - 50lb
(1)
R - 1x8 1x2
L - 1x7 1x3
(2)
R - 1x7 1x3
L - 1x6 1x3 1x1

Straight Arm Push Down - 33lb
(1) 1x15
(2) 1x12 1x3

Cardio - 20 mins X Trainer UT1
146-153bpm (75-79%)

My heart was about to jump out of my chest after DL's and Rack Pulls! Absolutely loved doing these one after the other - Brilliant! Really enjoyed Rack Pulls too, Can't wait to try these on 5 x 5!

Woot! Good times

Posted by: Scarface30

great job Sam

awesome workout.

no worries with the chins though, you always have to sacrifice something to give higher reps a go, and sadly it's strength. once you start training for strength again it'll come back fast!

Posted by: SamEaston

Yeah, unfortunately they appear weaker than normal cos i've changed them to wide grip instead of narrow grip. Oh well, it's all in the learning process i suppose!

thanks Scar - you're one in a mill!

Posted by: vortrit

Looks like a sokid workout. 1 arm lat pulldowns rule. I meant to do them yesterday, but I'd already packed on quite a bit of volume.

Posted by: goob

Ohhhh, nice workout. Looked like a heart mashing job right there.

What are rack pulls? For some reason i can't shake the image of a medieval torture device from my mind....

Posted by: katt

Nice workout !!! Chins are just tough,, I have a really hard time with them!

I agree w/Goob.. "rack pulls" sounds like some sort of contraption that you would see in the movie "hostel 2"

I've done them though, and they are tough!

Posted by: SamEaston

Quote:

Originally Posted by goob

Ohhhh, nice workout. Looked like a heart mashing job right there.

What are rack pulls? For some reason i can't shake the image of a medieval torture device from my mind....

Hey, you're not far off the mark there Goob . ..

They're meant as a deadlift assistance exercise, to help you past your sticking point. The bar should be set just below the knee on the safety bars, then just deadlift it from there.

Rack Pull

gives quite a good description, but i recomend starting with the bar below knee level, not above it as mentioned there.

They are tough, so a good addition as far as im concerned!

Vortrit - 1 Arm pulldowns are the shit, aren't they? I love em!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Vortrit - 1 Arm pulldowns are the shit, aren't they? I love em!

Yeah, they sure are even though I've only done them a couple of time. I believe you are the one who actually told me about them.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Yeah, they sure are even though I've only done them a couple of time. I believe you are the one who actually told me about them.

Cool! I actually saw a bodybuilder in my gym doing them and stole them off her

Posted by: SamEaston

Thursday 15th November

Cardio Day

1 - 5k Erg
22m 36s @ 2:15.5/500m 24spm
154-171bpm (79-88%)

2 - 12 mins Treadmill : Intervals
1 min walking, 1 min running
155 - 173bpm (80-89%)

I only had 45 mins today to fit in some training due to my experiments, so i decided to go hell for leather on the cardio front.

First the 5k on the rowing machine, which really hurt my back after yesterdays Rack Pulls (which i can feel in my upper back - alot!), then some sprints on the Treadmill. I can't run at the best of times, so sprinting on a Treadmill really takes it out of me. As a result, my heart rate was almost at 90% every time i sprinted. At that stage, i have to be very careful im not going to trip!

Anyway, short workout, but definately not sweet!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Cool! I actually saw a bodybuilder in my gym doing them and stole them off her

Good thinking!

Posted by: vortrit

Just some cardio? I should try to get more of that in. Nice work.

Posted by: katt

I think we are going to try the 1 min sprint w/1 min walk next time

I'll probably be gasping for breath in the first 3 minutes

Posted by: Big G

Updated gallery coming soon?

Posted by: katt

I get the feeling G's all about the booty pictures today

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Just some cardio? I should try to get more of that in. Nice work.

Yip - no time for anything else! Chest tomorrow though, bring it on!

Posted by: SamEaston

Quote:

Originally Posted by katt

I think we are going to try the 1 min sprint w/1 min walk next time

I'll probably be gasping for breath in the first 3 minutes

You'll love it! It's really tough and for some reason i insist on doing it on the treadmill, on the last couple im close to falling arse over tit off the thing!!

Posted by: SamEaston

Quote:

Originally Posted by Big G

Updated gallery coming soon?

Hey Big G - welcome to my journal! Nice to see you here!

Updated pics coming relatively soon - im a bit like the Mitchelin man at the moment!

Part of the lack of pictures is because they look crap! Once im slimmed down again, i'll put some pics up.

What about you, wern't you due to put some up? Im curious to see these abs you've been teasing with for months

Posted by: goob

Quote:

Originally Posted by katt

I get the feeling G's all about the booty pictures today

'G'??? I don't think that was meant for me, but I am ALL about the booty pics.

Great cardio session Sam, Intervals are real tough. You might enjoy doing it outside, the air cools you right down.....

Posted by: Scarface30

some great cardio work there Sam

...something I should be looking into more

Posted by: SamEaston

Quote:

Originally Posted by goob

'G'??? I don't think that was meant for me, but I am ALL about the booty pics.

Great cardio session Sam, Intervals are real tough. You might enjoy doing it outside, the air cools you right down.....

Did somebody call me?

Posted by: SamEaston

Thanks for all your nice comments guys - i don't like doing intervals on the Treadmill, or even running in general. Im all about low impact cardio!

Anytime you see Treadmills mentioned in here, you know i've suffered!

Friday 16th November

Chest - 2 x 15 : 90s RI

Dips - BW-33lb
(1) 1X15
(2) 1X10 1X3 1X2

Incline DB Bench - 18's
(1) 1x15
(2) 1x12 1x3

Flat Bench - 50lb
2 x 15

Pec Dec - 77lb
(1) 1X7 1X2 1X1
(2) 1x6 1x2 1x2

Lying Flys - 12's
(1) 1x15
(2) 1x12 1x3

Cardio - 30 mins X trainer UT1
140-167bpm (72% - 87%)

Okay session today. Getting a bit fed up of doing flat bench with only 2 x 2lb plates on the bar, feel like a bit of a twat, but hey ho.

Arms/abs tomorrow.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Thanks for all your nice comments guys - i don't like doing intervals on the Treadmill, or even running in general. Im all about low impact cardio!

Anytime you see Treadmills mentioned in here, you know i've suffered!

Friday 16th November

Chest - 2 x 15 : 90s RI

Dips - BW-33lb
(1) 1X15
(2) 1X10 1X3 1X2

Incline DB Bench - 18's
(1) 1x15
(2) 1x12 1x3

Flat Bench - 50lb
2 x 15

Pec Dec - 77lb
(1) 1X7 1X2 1X1
(2) 1x6 1x2 1x2

Lying Flys - 12's
(1) 1x15
(2) 1x12 1x3

Cardio - 30 mins X trainer UT1
140-167bpm (72% - 87%)

Okay session today. Getting a bit fed up of doing flat bench with only 2 x 2lb plates on the bar, feel like a bit of a twat, but hey ho.

Arms/abs tomorrow.

Nice work. I love the pec dec. I need to do it today.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Nice work. I love the pec dec. I need to do it today.

Yeah - it kills my front delts really more than anything else. Brilliant . . . . but sore . . . . . but brilliant . . .

Posted by: goob

Quote:

Originally Posted by SamEaston

Did somebody call me?

Yeah. Where were you? I thought we agreed 10pm at the park, behind the rose bush?

Low impact cardio is easier and less hard on you, and to all intensive purposes more enjoyable. But, the duration is longer, and I've alwAys found that my attention span dose'nt last that long....

Posted by: katt

I think he could have picked a better bush to be behind.....

Posted by: goob

Quote:

Originally Posted by katt

I think he could have picked a better bush to be behind.....

My door is always open for you katt......

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Yeah - it kills my front delts really more than anything else. Brilliant . . . . but sore . . . . . but brilliant . . .

I actually ended up doing it. I was doing strength training so I supersetted it with another press @ 100 lbs. for 5 x 5.

Posted by: SamEaston

Quote:

Originally Posted by goob

Yeah. Where were you? I thought we agreed 10pm at the park, behind the rose bush?

. . . . Shit . . . . . . you mean that wasn't you . . . . . .

Posted by: katt

Looks like someone was outgoobed.....

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

. . . . Shit . . . . . . you mean that wasn't you . . . . . .

isn't that embarassing when that happens??

that's a great workout Sam, very nice on the bench for having done it third

Posted by: SamEaston

Quote:

Originally Posted by goob

Low impact cardio is easier and less hard on you, and to all intensive purposes more enjoyable. But, the duration is longer, and I've alwAys found that my attention span dose'nt last that long....

I probably said the wrong thing, i didn't mean low threshold training, i meant cardio that has less impact on your joints, like rowing, cycling, swimming etc. Running on treadmills is second only to running on tracks for me - death for knees!

I'm like you, i love really intense cardio. When i was training for the marathon i would do 2 hours on the rowing machine most days. I tell you, if my mp3 battery ever died - aaaaaaaaaaaahhhhhhh . . . . . .

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

isn't that embarassing when that happens??

that's a great workout Sam, very nice on the bench for having done it third

Thanks Scar!

I wanted to do Bench straight after Dips but it was busy. For 30 mins. With 3 guys each having a turn on it. Grrr

Never mind. When im benching 100kg i'll just walk up to them and give them a swift backhander with a 45lb plate

Posted by: SamEaston

Quote:

Originally Posted by vortrit

I actually ended up doing it. I was doing strength training so I supersetted it with another press @ 100 lbs. for 5 x 5.

I saw that. Very nice young man. Very nice indeed!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

I saw that. Very nice young man. Very nice indeed!

Thanks. It wasn't too bad until the last set but I did feel it.

Posted by: SamEaston

Saturday 17th November

Arms/Abs
Arms : 2 x 15 : 60s RI

CGBP - 45lb
2 x 15

Hammer Curls - 18's
(1) 1x15
(2) 1x9 1x2 1x2 1x1 1x1

Tricep Pushdown - 45lb
(1) 1x10 1x5
(2) 1x9 1x5 1x1

BB Curls - 22lb
(1) 1x15
(2) 1x10 1x3 1x2

Abs : Planks to failure - 3 sets - 45s RI
Left Front Right
1. 56s 84s 45s
2. 44s 62s 40s
3. 37s 61s 37s

Cardio - 60 mins UT2 Bike
134-141bpm (69-73%)

That's it guys - im off out clubbing to Pacha tonight, can't wait

Hope you all have a good weekend!

Posted by: SamEaston

I just put a couple of photos in my gallery. They're not posing-type ones, or half naked ones, just general me pics. Im going to try to do progress pics by the end of December, should be good cos i can see a difference myself!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Saturday 17th November

Arms/Abs
Arms : 2 x 15 : 60s RI

CGBP - 45lb
2 x 15

Hammer Curls - 18's
(1) 1x15
(2) 1x9 1x2 1x2 1x1 1x1

Tricep Pushdown - 45lb
(1) 1x10 1x5
(2) 1x9 1x5 1x1

BB Curls - 22lb
(1) 1x15
(2) 1x10 1x3 1x2

Abs : Planks to failure - 3 sets - 45s RI
Left Front Right
1. 56s 84s 45s
2. 44s 62s 40s
3. 37s 61s 37s

Cardio - 60 mins UT2 Bike
134-141bpm (69-73%)

That's it guys - im off out clubbing to Pacha tonight, can't wait

Hope you all have a good weekend!

Nice workout. The ab stuff looks great.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

half naked ones

When can we expect those?

I'm just kidding.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

When can we expect those?

I'm just kidding.

Cheeky monkey

Posted by: Scarface30

great workout indeed. nice triset of planks

Posted by: goob

Quote:

Originally Posted by SamEaston

. . . . Shit . . . . . . you mean that wasn't you . . . . . .

Yeah, I did'nt think you had stubble..........

Tallcall?????? Were you wearing that wig again??

I feel so used.

Oh, and tip-top workout!

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

great workout indeed. nice triset of planks

Thanks Scar! I can actually still feel it in my obliques today!

Must've been a good'un!

Posted by: SamEaston

Quote:

Originally Posted by goob

Yeah, I did'nt think you had stubble..........

Tallcall?????? Were you wearing that wig again??

I feel so used.

Oh, and tip-top workout!

No, im quite classy so i always make sure i shave before a date

Posted by: SamEaston

Monday 19th November

Legs : 2 x 15 : 90s RI

Split Squat - 71lb
(1) 2x15
(2) 2x15
- Shitting hell

Front Squat - 71lb
(1) 1x13 1x2
(2) 1x10 1x4 1x1

Good Mornings - 60lb
2x15

Leg Extension - 55lb
(1) 1x15
(2) 1x11 1x4

Standing Calf Raises - 130lb
(1) 1x15
(2) 1x11 1x4

Cardio - 15 mins UT2 Bike
135-141bpm (70-73%)

Absolutely attacked this leg day today. Didn't look up once from Split Squats to Front Squats and my thighs had doubled in size by the time i had finished.

High rep squats (of any variation) burn like hell

Posted by: goob

Quote:

Originally Posted by SamEaston

No, im quite classy so i always make sure i shave before a date

Oh yeah????

Kinky, I like.........oh you did'nt mean there...

Great Scott! Split squats are brutal, and to attempt them on the same day as front squats is madness.....madness I tells ya....

Posted by: Gazhole

I can see this journal succumbing to the insanity that has overwhelmed mine and goob's journals, haha.

Great workout though, Sam

Split squats are really strong!

Posted by: goob

Quote:

Originally Posted by Gazhole

I can see this journal succumbing to the insanity that has overwhelmed mine and goob's journals, haha.

Unfortunately, there's two common denominators in both cases....

Us....

Posted by: Gazhole

Quote:

Originally Posted by goob

Unfortunately, there's two common denominators in both cases....

Us....

this is true.

Oh well, cant fight fate

Posted by: Scarface30

split squats followed by front squats = BRUTAL!

awesome job Sam

Posted by: vortrit

Nice work. Those split squats must have hurt!

Posted by: SamEaston

Morning Lads!

Gaz, Goob, Scar and V - i think doing split squats followed by front squats is one of the most challenging set of exercises i've ever done. After Split Squats, my heart rate was at 172bpm, then after front squats it was at 180bpm. I had to sit down for about 4 minutes between starting Good Mornings cus i thought i was going to puke.

Most days i'll have my first two exercises as the most challenging, which means im fresh enough to go in and attack them with a fury! Unfortunately then im knackered for all the others, especially Leg Extensions yesterday were a killer, the burn on those is incredible!

I love leg day - its my fave!

Feeling those split squats today though

Posted by: SamEaston

Tuesday 20th November

Shoulders - 2 x 15 : 90s RI

Arnold Press - 18's
(1) 1x15
(2) 1x12 1x3

Lat Raises - 11's
(1) 1x10 1x3 1x2
(2) 1x8 1x3 1x2 1x2

Upright Row - 33lb
(1) 1x15
(2) 1x12 1x3

Rear Delts - 61lb
(1) 1x15
(2) 1x12 1x3

Front Plate Raises - 22lb
(1) 1x12 1x3
(2) 1x8 1x3 1x3 1x1

Cardio - 30 mins UT1 Erg
6578m avg 2:17.6/500m
161-165bpm (83% - 86%)

Good session today, although i really struggled with the Lat Raises (again!) and the Front Plate Raises. I think im going to put Lat Raises before Arnolds next week, as my Arnolds are reasonably strong with the 18lb DB's and im trying to avoid raising the weight cos the next DB's up are 22's! 2 sets of 15 with those babys? I don't think so

Cardio was hard - my heart rate is always sky high on an erg. Good stuff though

Posted by: the other half

awesome workouts sam, you have to love the leg pump. if only it would last a little longer.
i dont think i could do any cardio the day after a good leg day, hats off to you.

Posted by: SamEaston

Quote:

Originally Posted by the other half

awesome workouts sam, you have to love the leg pump. if only it would last a little longer.
i dont think i could do any cardio the day after a good leg day, hats off to you.

Thanks other half!

As long as my ass takes the weight and not my legs, its actually not so bad!

Getting my heart rate up high is so easy after leg day!

Posted by: goob

Great workout Sam. Are you trying to put on much muscle, get functional sports strength, or going for an athletic look?

Be careful, it won't be long before your journal will be dragged down into the gutter with mine and Gaz's, the usual suspects are in attendance here too.......

Posted by: Big G

Quote:

Originally Posted by the other half

i dont think i could do any cardio the day after a good leg day

That's exactly the time to do it!
Go crazy! Stairclimb, run, elliptical, bike!
Do 'em all even, for the hell of it!

Posted by: Big G

Quote:

Originally Posted by goob

Be careful, it won't be long before your journal will be dragged down into the gutter with mine and Gaz's.......

There's a looonnnggg way to go to get there!

(goob's journal)

Posted by: vortrit

Nice workout. Rear delt looks strong. I need to throw in some rear delt work... really I do.

Posted by: SamEaston

Quote:

Originally Posted by goob

Great workout Sam. Are you trying to put on much muscle, get functional sports strength, or going for an athletic look?

Be careful, it won't be long before your journal will be dragged down into the gutter with mine and Gaz's, the usual suspects are in attendance here too.......

Thanks Goob! To answer your question, i honestly dont know what im aiming for. I want to put on a bit more muscle, especially on my shoulders, glutes and legs, and then look to really slim down, perhaps to 12%bf.

In short - no idea! Just taking it as it comes really. I do quite want to be able to lift really heavy shit though

Posted by: SamEaston

Quote:

Originally Posted by goob

Be careful, it won't be long before your journal will be dragged down into the gutter with mine and Gaz's, the usual suspects are in attendance here too.......

Don't worry about that - as long as i've got one workout per page, i'll be happy

Posted by: SamEaston

Wednesday 21st November

Chest - 2 x 15 : 90s

Dips - BW-33kg
(1) 1x15
(2) 1x9 1x3 1x2 1x1

Pec Dec - 61lb
2 x 15

Flat DB Bench - 26's
(1) 1x11
(2) 1x9
(3) 1x8

Incline Bench - 18's
(1) 1x12 1x3
(2) 1x10 1x4 1x1

Cardio - 30 mins UT2 Bike
134-142bpm (69%-73%)

Quite a rubbish session today - the gym was so busy i couldn't get onto the Flat Bench, so had to do it with DB's. As a result i had to do 3 sets cos i wasn't strong enough to keep going after failing.

Generally weaker today, maybe because i did shoulders yesterday? I moved Back to tomorrow because i had a niggly thing in my lower back on the RHS yesterday which is still there today, for some reason, although i can't pin it to anything specific i might have done to cause injury. Dunno - guess i just have to see how i feel tomorrow.

On a lighter note, i went shopping this morning and spent £300 on clothes

Feels good! And my mum and dad are coming down from Edinburgh to visit for the weekend and they arrive tomorrow so im dead excited!

Hope everyone is hunky dory!

Posted by: DOMS

Quote:

Originally Posted by SamEaston

Quite a rubbish session today - the gym was so busy i couldn't get onto the Flat Bench, so had to do it with DB's. As a result i had to do 3 sets cos i wasn't strong enough to keep going after failing.

I think it was a good workout. Plus, DBs can do some incredible things for you bench.

Posted by: vortrit

Nice workout. I love DB Bench!

Posted by: SamEaston

Hey DOMS - welcome to my journal!

I like using the bar for Flat Bench because i use DB's for Incline. I dunno, i might swap over at some point.

Posted by: SamEaston

Thursday 22nd November

Back - 2 x 15 :90s RI

Deadlifts - 100lb
2 x 15

Rack Pulls - 143lb
(1) 1x15
(2) 1x11 1x4 - Grip failing here

Assisted Wide Grip Chins - BW-77lb
(1) 1x15
(2) 1x9 1x3 1x3

Seated Row - 65lb
(1) 1x13 1x2
(2) 1x11 1x4

Straight Arm Pushdown
- 33lb
2x15

- 39lb
8/6

Arms

BB Curl - 22lb
(1) 1x15
(2) 1x10 1x3 1x2

CGBP - 45lb
2x15

No cardio today - had to lump arms in with back as my parents are visiting for the weekend and arrive today. Good workout in general, really pleased with the Deadlifts and the Rack Pulls again, hopefully it will feel like the fires of Hell are burning in my back tomorrow!

Have a great weekend everyone!

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Thursday 22nd November

Back - 2 x 15 :90s RI

Deadlifts - 100lb
2 x 15

Rack Pulls - 143lb
(1) 1x15
(2) 1x11 1x4 - Grip failing here

Assisted Wide Grip Chins - BW-77lb
(1) 1x15
(2) 1x9 1x3 1x3

Seated Row - 65lb
(1) 1x13 1x2
(2) 1x11 1x4

Straight Arm Pushdown
- 33lb
2x15

- 39lb
8/6

Arms

BB Curl - 22lb
(1) 1x15
(2) 1x10 1x3 1x2

CGBP - 45lb
2x15

No cardio today - had to lump arms in with back as my parents are visiting for the weekend and arrive today. Good workout in general, really pleased with the Deadlifts and the Rack Pulls again, hopefully it will feel like the fires of Hell are burning in my back tomorrow!

Have a great weekend everyone!

Nice job on the deads and rack pulls. I've been having the same problem with my grip, but I just bought some straps so maybe that will help.

Posted by: Scarface30

Sam,

workouts are coming along great in here! for upping the volume, your strength seems to be staying level which is awesome

how are you liking those plate raises?

Posted by: katt

I think we lost some posts in here with that "glitch" that happened today

Posted by: SamEaston

Tuesday 27th November

Legs - 2 x 15 : 90s RI

Split Squat - 71lb
2 x 15, 2 x 15
- heart rate reached 181bpm (94%)

Front Squat - 71lb
(1) 1x15
(2) 1x12 1x3
- heart rate reached 179bpm (93%)

Good Mornings - 66lb
(1) 1x10 1x5
(2) 1x10 1x5

Leg Extension - 66lb
(1) 1x15
(2) 1x10 1x3 1x2

Seated Calf Raises - 55lb
(1) 1x15
(2) 1x11 1x4

10 min warm up, 10 min cool down.

This workout was very very tough. I beat all my scores from last week by 1 rep or by raising the weight, but my heart felt like it was going to burst.

After Front Squats, i literally had to sit down for 5 mins before starting GM's. I thought i was going to have to deal with breakfast revisited

Posted by: SamEaston

Quote:

Originally Posted by katt

I think we lost some posts in here with that "glitch" that happened today

yeah - you ain't kidding! I've lost half my journal

Oh well, at least i didn't lose any workouts, thanks to me being a lazy moo over the weekend

Posted by: SamEaston

Wednesday 28th November

Chest - 2 x 15 : 90s RI

'Sam's Modified Wala Challenge' - Modified from 40 reps @ 135lb to 40 reps @ 45lb!
1 x 40 Ow ow ow ow ow ow

Flat Bench - 55lb
(1) 1x10 1x3 1x2
(2) 1x9 1x4 1x2

Dips - BW-33lb
(1) 1x6 1x3
(2) 1x5 1x2
- literally couldn't do any more of these, the Wala challenge fcuked me up good and proper

DB Lying Flys - 13's
(1) 1x15
(2) 1x9 1x6

Incline DB Bench - 18's
(1) 1x13 1x2
(2) 1x10 1x5

Pec Dec - 61lb
(1) 1x15
(2) 1x12 1x3

Cardio 20 mins Erg - UT1
157-170bpm (81-88%)

Well, I thought id give the Wala Challenge a try today, as im finding 2x15 extremely non-inspiring and non-motivating! So i did it first and every single thing i did afterwards suffered!! I was as weak as a kitten, and my Dips were a shambles!!

Shit. We'll see how i feel tomorrow, but i've got a funny feeling i won't be doing shoulders as planned, possibly back day tomorrow

Posted by: katt

So what was that Wala challenge all about? Was it one set of benching @ 45 lbs? 40 reps in a row?

Posted by: goob

Nice workout Sam. Kicking mo-fo ass as usual.

To think all those witty and inventive insults and come-on's I was throwing in your journal have been wiped out by the stroke of a hackers keyboard...

Posted by: SamEaston

Quote:

Originally Posted by katt

So what was that Wala challenge all about? Was it one set of benching @ 45 lbs? 40 reps in a row?

Yeah - it was a challenge set by Wala at EB to Bench Press 135lb for 40reps without racking the bar.

Obviously i can't Bench anywhere near that weight, so i modified it for myself to 45lb (i know, i know

) for 40 reps.

I managed it without racking the bar, but it hurt like hell. And im really suffering today

You should give it a try, it's quite fun actually. Problem was that the rest of my workout was shocking!! Oh well . . . .

Posted by: SamEaston

Quote:

Originally Posted by goob

Nice workout Sam. Kicking mo-fo ass as usual.

To think all those witty and inventive insults and come-on's I was throwing in your journal have been wiped out by the stroke of a hackers keyboard...

Thanks Goob!

I know - it is quite sad really. Actually, it was probably Gaz. I think he was jealous of all the attention you were giving me so he wiped the lot

Posted by: SamEaston

Goddamn it!

STOP FUCKING HACKING OUR BOARD !!!

Posted by: katt

I couldn't of said it better myself

Posted by: SamEaston

Thursday 29th November

Back - 2x15 : 90s RI

Deadlifts - 105lb
(1) 1x15
(2) 1x12 1x3

Rack Pulls - 143lb
(1) 1x15
(2) 1x11 1x4
- again, grip was an issue here and was fried afterwards!

Assisted WG Pullups - BW-77lb
(1) 1x15
(2) 1x10 1x3 1x2

Seated Row - 66lb
(1) 1x14 1x1
(2) 1x10 1x4 1x1

Straight Arm Pushdown - 39lb
(1) 1x10 1x5
(2) 1x9 1x3 1x3

Cardio - 25mins UT1 Bike
145-153bpm (75%-79%)

Kick ass session today - really focussed, really intense. After both sets of DL's and Rack Pulls my heart rate was 173bpm (90% of max). After WG Pullups, my grip was almost completely gone, and by the end of the session i was feeling very sick indeed. So sick that i only managed another 15 mins on the Bike.

Good though

Posted by: SamEaston

Friday 30th November

Shoulders - 2x15 : 90s RI

Lat Raises - 11's
(1) 1x15
(2) 1x12 1x3

Front Plate Raises - 22lb
(1) 1x14 1x1
(2) 1x11 1x4

Arnold Press - 18's
(1) 1x12 1x3
(2) 1x9 1x3 1x3

Upright Rows - 33lb
(1) 1x15
(2) 1x12 1x3

Rear Delts - 61lb
(1) 1x14 1x1
(2) 1x11 1x4

Cardio - 15 min Erg UT1 (Warmup)
3258m @ 2:18.9/500m
154-162bpm (79-84%)

30 min Bike UT2
131-139bpm (68-72%)

Good session. My chest is STILL SORE from the Wala Challenge! Can't believe it, although it didn't interfere too much with todays workout. Those Front Plate raises are still killer though!

Posted by: SamEaston

Okay, i posted Thursdays workout again, and added today's.

If this happens again, i swear there's gonna be trouble

Hope everyone's okay and not lost too much info

Posted by: vortrit

Great workouts. Nice rack pulls!

Posted by: goob

Quote:

Originally Posted by vortrit

Great workouts. Nice rack pulls!

Agreed. Nice rack....

Looking good on the rest of the body....

....of the workout.

Posted by: SamEaston

Quote:

Originally Posted by goob

Agreed. Nice rack....

Looking good on the rest of the body....

....of the workout.

Posted by: SamEaston

Okay, last workout for this week. Can't believe it's the start of December already. The sun is shining here and it's a gorgeous day in central London. I don't have an advent calendar though so im feeling a bit sorry for myself

Saturday 1st December

Arms/Abs - 2 x 15 : 90s RI

DB CGBP - 18's
3 x 15
- too light. Did 3 sets cus both the 22's and the Flat Bench were taken all through my session

DB Hammer Curls - 18's
(1) 1x15
(2) 1x11 1x3 1x1

Tricep Pushdown - 46lb
(1) 1x9 1x6
(2) 1x6 1x5 1x4

BB Curls - 26lb
(1) 1x12 1x3
(2) 1x8 1x2 1x2 1x2 1x1
- will it ever end . . . . . .

Abs
3 sets Planks
1. 105sec (Woot - broke the 100s barrier

)
2. 65sec
3. 53sec

Done. Dead as a doorknob. No cardio today. Couldn't be bitched. Was suffering from severe lack of motivation before, during and after this session. Not cool.

Posted by: b_reed23

I know I've said it once...BUT....

Posted by: SamEaston

Thanks B!! Much appreciated

Posted by: goob

Not mentioning the superb workout, that is one hell of a plank blitz. That must of hurt indeed.....

Posted by: Scarface30

nothing new in here, still going strong as usual

those planks are great, 105 seconds is awesome!

how's everything going anyway?

Posted by: vortrit

Nice work. Those planks are crazy!

Posted by: SamEaston

Hey lads!

Yeah - all is good here! Sun is shining again today, so it makes getting out of bed easier!!

Had yesterday off (Sunday), so today im back at it. Legs today - can't wait!!

Posted by: SamEaston

Monday 3rd December

Legs - 2x15 : 90s RI

Split Squats - 77lb
(1) 2x15
(2) 2x15

Front Squats - 77lb
(1) 1x12 1x3
(2) 1x10 1x3 1x2

Good Mornings - 66lb
2 x 15

Leg Extension - 66lb
(1) 1x14 1x1
(2) 1x9 1x3 1x3

Standing Calf Raises - 132lb
(1) 1x15
(2) 1x11 1x4

No cardio today - absolutely useless from the waist down

Fantastic session today. Increased the weight of Splits and Front Squats and was amazed that i managed to do so well on both (even though i thought i was going to die by the end, i thought i would need more r/p throughout). GM's felt amazing too. Leg Extension was very sore, and i could barely walk afterwards, but then that's why i love it so!

Now im shoving Tuna in my face - my life is complete.

Posted by: Big G

'sup Sam.

Nice planks - I need to add those too.
Good job on front squats - I still gotta try those.

Can't believe I find myself craving the British weather. It's starting to get horribly cold in Ohio. It'll be a frozen hell here soon. Minus awful degrees from morning to night.

You know it's bad when you're missing UK weather!

Posted by: SamEaston

Hey G!! Good to see you in here mate!

Actually, the weather's not that bad here at the moment. Still well above freezing, so we're all good. We're forecast rain for the rest of the week though, so that's a bummer.

Hey ho - at least the weather's always good in the gym

Posted by: katt

Nice Squats!! Great workout there.... you're going to feel that one tomorrow!

Posted by: goob

Effort! Good job Sam. Especially on the front squats. You can keep the tuna though.....

Posted by: vortrit

Nice workout. Good Mornings look very, very strong. I love Good Mornings!

Oh, and I got a few pics now. More to come soon.

Posted by: SamEaston

Thanks y'all! Much appreciated, as always

Now im off to do chest - got to keep the goodies firmed up

Posted by: SamEaston

Tuesday 4th December

Chest - 2x15 : 90s RI

Dips - BW-33lb
(1) 1x15
(2) 1x12 1x3

Lying Flys - 16's
(1) 1x10 1x5
(2) 1x9 1x6

Incline DB Bench - 18's
(1) 1x15
(2) 1x11 1x4

WG Flat Bench - 45lb
(1) 1x15
(2) 1x12 1x3
- first time trying WG Bench - it was good actually! Needed to reduce the weight though

Pec Dec - 61lb
(1) 1x12 1x3
(2) 1x10 1x4 1x1

10 mins on Stairmill @ 145bpm (Running out of time - crap cardio effort i know, but im going to Kempo tonight so that will make up for it!)

Quick session today - Managed to get a set of 16's for the Lying Flys (as opposed to 13's), so they hurt much more today. The effects of them were still apparent when i did the Pec Dec, normally i can do 2 sets of 15 at that weight!

Pleased with the Dips too, might use a little less assistance next time!

Posted by: b_reed23

nice! I like the standing calves, and the flys...nice weights!

Posted by: Scarface30

you must be crazy, doing flat bench at the end! lol

great workout Sam, they are coming along very nicely

Posted by: vortrit

Nice workout. I was planning to do pec dec yesterday and someone stole my machine.

Posted by: SamEaston

Wednesday 5th December

Back : 2x15 : 90s RI

Deadlifts - 105lb
2 x 15

Rack Pulls - 143lb
(1) 1x14 1x1
(2) 1x11 1x4

WG Pullups - BW-35kg
(1) 1x15
(2) 1x10 1x3 1x2

Seated Row - 66lb
(1) 1x15
(2) 1x12 1x3

Straight Arm Pushdown - 39lb
(1) 1x15
(2) 1x9 1x4 1x2

30 Plate Grabs - 6lb
RH 70s
LH 64s

10 Plate Grabs - 11lb
RH 32s
LH 26s

33lb Plate Hold
(1) RH 23s LH 40s
(2) RH 21s LH 25s