Hit The Ground Running ... [Forum Archive]

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Hit The Ground Running ...

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Posted by: goob

Yup, the new 'html' smilie.

Needs work...

Posted by: katt

I tried re-booting my computer and they still don't work !!!!

Posted by: Burner02

Hiya Sam!

Posted by: SamEaston

Quote:

Originally Posted by katt

I tried re-booting my computer and they still don't work !!!!

*enters 'why aren't my new smilies working' smilie here*

Posted by: SamEaston

Quote:

Originally Posted by Burner02

Hiya Sam!

Hey Burner!!

Good to see you're back.

Or good to see your back - one of the two!!

Posted by: Big G

Quote:

Originally Posted by SamEaston

*enters 'why aren't my new smilies working' smilie here*

Yer funny.

Thx for chuckles.

Posted by: SamEaston

No gym workout yesterday - i was really busy in the lab, trying to get things sorted out before i go back to Scotland for Christmas.

Went to Kempo at night though - 2 hours of grading practice!

Posted by: SamEaston

Quote:

Originally Posted by Big G

Yer funny.

Thx for chuckles.

Must be the British humour, huh?

Posted by: SamEaston

Okay, so todays workout was Arms. I was feeling super pumped about going to the gym today since i wasn't there yesterday, so i decided to do my arms circuit TWICE!!

Saturday 8th December

Arms - 2x15 : 90s RI

CGBP - 50lb
(1) 1x15
(2) 1x15
Break, then
(3) 1x15
(4) 1x9 1x4 1x2

Pleased with this - up the weight next time

DB Hammer Curls - 18's
(1) 1x15
(2) 1x9 1x3 1x2 1x1
Break, then
(3) 1x10 1x3 1x2
(4) 1x6
- fail! Couldn't even lift the DB's

Skullcrushers DB - 35lb
(1) 1x15
(2) 1x15
Break then
(3) 1x15
(4) 1x11 1x4

Well chuffed. Use a 40lb DB next time!

BB Curls - 27lb
(1) 1x13 1x2
(2) 1x8 1x3 1x2 1x2
- didn't do any more sets of these. I would have been there all day!!

Cardio
Warmup - 2k Erg - 8m 42s @ 2:10.5/500m
160-174bpm (83% - 90%max)

Cooldown - 10 min X trainer
hr ~ 135-140bpm

I was pooped after this session.

I've never done arms with such intensity before, and i was amazed that i could hardly bend my elbows after the Hammer Curls, they were so pumped!!

Day off tomorrow, but im working all day in the lab. Hope you've all got something exciting planned for the weekend - thanks for reading!

Posted by: b_reed23

nice. very nice.

Posted by: goob

Ouch! That sounds pretty damn sore. Great job.

Y'know, i've never done an arms only workout. My arms would snap off if I did that...

Posted by: SamEaston

Quote:

Originally Posted by goob

Ouch! That sounds pretty damn sore. Great job.

Y'know, i've never done an arms only workout. My arms would snap off if I did that...

Yeah - normally it's not arms only. I usually use the 5th day of my 5 day split to do arms/abs and any other bits that i want to blast again, like calves for instance!

It was such a tough workout, i had to go home straight after. Today my triceps are killing me

Posted by: vortrit

Nice workout. Torturing the arms is fun!

Posted by: Scarface30

nice workout Sam...I posted some more in the other journal

Posted by: SamEaston

Thanks lads - nice to see you Scar! Hows things?

Monday 10th December

Legs - 2x15 : 90sRI

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

Front Squats - 77lb
(1) 1x15
(2) 1x12 1x3

- up on last week!

Good Mornings - 71lb
(1) 1x15
(2) 1x12 1x3

Higher weight and great reps!

Leg Extension - 66lb
(1) 1x15
(2) 1x11 1x3 1x1

Christ!

Leg Curl - 45lbNew!
(1) 1x15
(2) 1x15
Decided to throw this in today for a laugh. It was a bit light but i was doing the funniest walk afterwards!

Standing Calf Raises - 132lb
(1) 1x15
(2) 1x12 1x3
(3) 1x10 1x5

15 mins bike - UT1
avg hr 143bpm (74% of max)

Great session today - i LOVE training legs!!

Again, heart rate was well above 80% on all sets (except calf raises) and i was wobbling all over the place walking from the rack to the water fountain, but it was very cool. Good fun!

Posted by: katt

Nice workout Sam! Split squats then regular squats is tough! and then throwing in the extensions and curls... what a burner!! That's my kind of workout!!

Posted by: SamEaston

Tell me about it!

On every workout now i have the 2 most difficult exercises first, which means im sweating like a bitch from the start and i really have to draw on my reserves to get through the workout.

I'll only do that for high reps though - can't see it working for 5x5

Posted by: vortrit

Nice work. I almost did leg curls today but backed out at the last second.

Posted by: goob

Good job Sam. Those leg curls do make for a walk like something out of Monty Python...

Posted by: SamEaston

Cheers lads - your very good

Tuesday 11th December

Chest - 2x15 : 90sRI

Dips - BW-22lb
(1) 1x12 1x3
(2) 1x6 1x3 1x2 1x1 1x1 Fail - just felt like all the strength drained out of me during these

WG Bench - 50lb
(1) 1x15
(2) 1x11 1x4

Well chuffed with these - much better than last week!

Incline DB Flys - 16's
(1) 1x12 1x3
(2) 10 1x5

Pec Dec - 61lb
(1) 1x13 1x2
(2) 1x9 1x4 1x2

Cardio - 20 mins X Trainer Upper Threshold 1 (UT1)
138-148bpm (71% - 77%)

Okay session today, wasn't in the groove really. I've been in the lab busy with work all day and trying to get to the gym was much harder than i thought. I love going to the gym in the morning, i feel much fresher and ready to blast it, but in the afternoon or evening, i just feel sluggish and can't really be bothered. Im bad, i know!

I've also spent about 2 hours writing all my Christmas cards that have to be sent to friends and family in Scotland and Germany and South Africa, so now i'm off to the Post Office to send them off! How exciting!

Posted by: goob

Good job Sam, you beast (sorry - hot beast).

Can't agree with morning workouts, I can't get going at all. I hate them so much I refuse to do them.

Evening is by far the best time, I'm super strong and endurance and energy are at their peak.

Posted by: vortrit

Nice work. Nice indeed.

Posted by: Scarface30

I'm with goob on the evening workouts, although next semester looks like I might have to start morning workouts

.

anyway! great workout Sam, that's some impressive stuff, going to all out failure on dips...AND then hitting the bench

am I getting a card?...after all I am...your 2nd cousin twice removed uncle's brother in-law father's son's niece..I mean!..

...said too much.:P

Posted by: SamEaston

Wednesday 12th December

Back - 2x15 : 90s RI

Deadlifts - 110lb
(1) 1x15
(2) 1x15

Well chuffed - upped the weight today and hit 2x15 !!

Rack Pulls - 143lb
(1) 1x10 1x4 1x1
(2) 1x9 1x4 1x2
- Grip failing again - back had more to give but couldn't hold it

WG Pullups - Bw-66lb
(1) 1x9 1x4 1x2
(2) 1x8 1x3 1x3 1x1

Really, really tough!

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

Straight Arm Pushdown - 39lb
(1) 1x12 1x3
(2) 1x7 1x5 1x3

Erg HIIT : 30s max, 60s off
1. 137m
2. 138m
3. 138m
4. 139m
5. 130m
Couldn't breathe after interval 5

Very enjoyable session today, although im getting worrying pain in my right elbow. Not sharp pain, just a general ache, so im thinking about buying an elbow support. Maybe wear it one week, then go without the next - something like that. What do you guys think? Anyone had this sort of problem?

Also, my grip is failing badly on my right hand during Rack Pulls. Now, i am right handed, so i would expect my right hand to be stronger, no? Anyone have any advice on this? Is it just a case of doing more grip work? What's best to do for grip?

Im DEAD busy at the moment, so i'll go journal hopping a bit later! Hope you're all good!

Posted by: goob

Shit! Do you workout everyday?????????

Even so good job, especially on the WG pullups.

If I had a home gym, I'd do a 6 day split, it would be awesome.

Posted by: SamEaston

Quote:

Originally Posted by goob

Shit! Do you workout everyday?????????

Even so good job, especially on the WG pullups.

If I had a home gym, I'd do a 6 day split, it would be awesome.

No, i only workout 6 days a week with resistance training 5x, Sunday is always a day off! A 6 day split would be awesome though, imagine, you could have a day for doing neck exercises and just general carry-on! Fab!

Thanks for the kind words Goob, but with every fibre of my being, with every ounce of my soul, i genuinely hate WG pullups. Narrow grip, i can deal with, but WG . . . . AAAARRRRGGGGGHHHH

In fact, that's just given me an idea. I might have a day in my program after the New Year where i do 100 Pullups with minimal assistance, with an aim of getting to 10 BW Pullups.

Hmmm . . . might need to think summore about that . ..

Anyway, just went to see The Golden Compass (the Philip Pullman book, the first in the series, over here it's called Northern Lights) and it was really good! I was only really wanting to see if Daniel Craig got his kit off but alas, no. Never mind, there's always the next two installments!!

Posted by: vortrit

Nice workout. I had some elbow pain on pull days actually. I bought some straps and started using them and it did seem to help me. I have heard that certain supports will make you a bit weaker, but I'm not too sure about that. I think doing wrist rolls and things like that have helped too.

Posted by: b_reed23

amazing deads!!!

the new pullup plan sounds very painful....

I HATE pullups, but I know they are an evil necessity

Posted by: SamEaston

Yeah - i think some straps are the order of the day!

Thursday 13th December

Shoulders - 2x15 : 90s RI

Lat Raises - 13's
(1) 1x15
(2) 1x15

Arnolds - 18's
(1) 1x15

(2) 1x12 1x3

Front Plate Raises - 22lb
(1) 1x15
(2) 1x12 1x3

Upright Rows - 38lb
(1) 1x15
(2) 1x10 1x4 1x1

Rear Delts - 61lb
(1) 1x15
(2) 1x14 1x1
(3) 1x11 - for shits and giggles!

Military Press - 38lb
(1) 1x12
(2) 1x5 also for shits and giggles!

Cardio - 20 min Bike Upper Threshold 1 (UT1)
147-161bpm (76% - 83%)

That's all folks - i'll be a'visitin later!

Posted by: goob

Great work Sam-u-rai. 6 days a week is great, you must perminantly be in the metabolic zone.

One of my dreams is to have a fully stocked home gym, so I can do a 6 day split.

Posted by: vortrit

Great workout. Yeah, straps really help on certain things. Especially things like shrugs when you feel like your losing your grip.

Posted by: SamEaston

Friday 14th December

Arms - 2x15 : 90s RI

DB CGBP - 22's
(1) 1x15
(2) 1x13 1x2

DB Hammer Curls - 18's
(1) 1x14 1x1
(2) 1x11 1x4

Skullcrushers - 40lb
(1) 1x11 1x4
(2) 1x7 1x4 1x3 1x2 Heavy!!

BB Curls - 27lb
(1) 1x15
(2) 1x11 1x4

Cardio 20 mins Bike - Pyramids
L5 to L8, 1 minute at each then back down X2
146 - 163bpm (75% - 84%)

Okay workout. Im doing a heavy week next week before i break for 2 weeks. Just to make sure i've earned it, like

Will come round your journals of happiness in a wee while - we're going out for our lab lunch at a nice risotto restaurant in Central London, plus we have done a Secret Santa. Oooh, im so excited - i've been extra good this year

Posted by: katt

2 weeks off will be a good thing for you... you've been hitting it pretty hard!

Posted by: SamEaston

Yeah, i know it must seem like i've been working hard, but to be honest the high reps don't really take it out of me the same way as the 5x5 did.

Oh well, i know the time off will be good for me, especially now i've got this pain in my elbow. And there was me thinking i'd managed to escape injury while everyone around about me is going on about this or that being injured

I know, never count your chickens before they've hatched

Posted by: SamEaston

Oh and by the way, i had meatball risotto for lunch and then an Apple, Pear and Cranberry Crumble with custard over the top for afterwards.

Mmmmmmmmmmmmmmmmm . . . . . . . .

Posted by: b_reed23

oooh....that sounds good!

and those are some awsome skulls!!!

Posted by: Scarface30

yeah you have been going at it pretty hard, 2 weeks will only help!

yes I second those skullcrushers

looking awesome Sam!

Posted by: goob

Wow, last time I saw that many skulls I was at a headhunters annual convention....

Posted by: SamEaston

Quote:

Originally Posted by goob

Wow, last time I saw that many skulls I was at a headhunters annual convention....

Quote:

Originally Posted by Scarface30

yeah you have been going at it pretty hard, 2 weeks will only help!

yes I second those skullcrushers

looking awesome Sam!

Thanks Scar - im really looking forward to the time off. If only it were only a week off instead of two. I'll maybe have to look into BW exercises to keep me busy while im away!

Quote:

Originally Posted by b_reed23

oooh....that sounds good!

and those are some awsome skulls!!!

Hey B!

It was yummy! And thanks!

Posted by: vortrit

Nice. I hope you enjoy your break.

Posted by: SamEaston

Quote:

Originally Posted by vortrit

Nice. I hope you enjoy your break.

Thanks V! I don't know how i'll get on with 2 weeks of relaxing, meeting friends for lunch, reading, eating, partying etc. How will i cope?

Posted by: SamEaston

Okay, so it's the last few days before i have a (forced) 2 week break and come back to a new 5x5 program in January. So, i've decided to take things up a gear and do a heavy week! YAY!

Today was Heavy Legs Day

Saturday 15th December

Heavy Legs - 60-90s RI

Split Squats - 77lb
2x15 Warmup

Front Squats - 77lb
1x15 Warmup

Back Squats
77lb : 1x15 Warmup
88lb : 10
93lb : 8
100lb: 8
105lb: 6
110lb: 6 PR - never lifted above 110lb before!
115lb: 4
120lb: 4
126lb: 2, 2

Leg Press - Wide
165lb: 6
187lb: 6
210lb: 6
230lb: 6
253lb: 6
275lb: 6 PR

Standing Calf Raises
132lb : 2x15
170lb: 8, 8 PR

Leg Curls
55lb : 15 Warmup
65lb : 10
75lb : 6

Done and dusted. Incredibly pleased with the Squats since the heaviest i had ever squatted before today was 110lb (50kg). My aim was to smash a couple of PR's, which i did, and to give myself a swift kick up the arse before taking two weeks off. Im satisfied that my arse has been suitably kicked. No doubt i'll post many swear words tomorrow when describing how sore my butt and legs are

Posted by: goob

well fucking done Sam! Heavy indeed. Leg press is ass kicking good.

If I ever find myself in London on one of my jaunts, we're working out together.........

.....no gym needed

Posted by: SamEaston

Quote:

Originally Posted by goob

If I ever find myself in London on one of my jaunts, we're working out together.........

.....no gym needed

Oh yeah??

Posted by: SamEaston

Much pain is upon me today. Getting up from my chair is more difficult than it should be. My hips are very sore today, strangely enough - i've never had pain quite like this before.

Oh well, day off today. Got a bit of benchwork to do in the lab then im off to the boat club for our annual Port and Stilton Party - how very English dahhlings . . . .

Posted by: SamEaston

My back teeth are sore.

It's just occurred to me that they're sore because i was gritting them so hard during yesterdays workout. Shit

Posted by: b_reed23

nice workout....do you find that the calf machine hurts your back?? If I go over 150, it feels like there is WAY too much pressure on my spine...

Posted by: Scarface30

sign of a great workout = 1PR
sign of an incredible = 3PRs!

awesome job Sam

. and yes, all that fun you are going to have is going to be tough, you might want to relax a little! lol

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

nice workout....do you find that the calf machine hurts your back?? If I go over 150, it feels like there is WAY too much pressure on my spine...

Well i use the Smith - one of the only things i actually use the Smith for, as well as Supine Rows - but i keep my stomach muscles as tight as possible to minimise any movement apart from my calves. So no, i've never felt that my spine suffers from adding more weight.

Quote:

Originally Posted by Scarface30

sign of a great workout = 1PR
sign of an incredible = 3PRs!

awesome job Sam

. and yes, all that fun you are going to have is going to be tough, you might want to relax a little! lol

Thanks Scar! Yeah, im well pleased with the squats!

On the downside, i think i've cracked my back tooth during the workout. I may need to get a gumshield or something

Posted by: SamEaston

Monday 17th December

Heavy Chest - 60-90s RI

WG Bench - 50lb
2x15 Warmup

Flat Bench
55lb : 10
60lb : 10
66lb : 8
71lb : 6
77lb : 5
82lb : 4 with spotter - minor assistance on last 2 reps PR!

Incline Flys
16's : 1x13 1x2 ; 1x9 1x3 1x2 F!
18's : 6

Pec Dec
61lb : 2x15
77lb : 5

Cardio X trainer - 30 mins Anaerobic Threshold
154-160bpm (80-83%)

Not too impressed with my crap benching capacity today - i thought id be able to keep adding weight to at least 90lb, but no, i officially suck ass

Actually, i was thinking that, as a girl, i don't want a built up chest (in the muscular sense), but i understand the importance of having a well balanced physique and training program, so i obviously don't want to stop chest work altogether. But what should i do? Im just about to start a strength program, which will give me fantastic strength gains as it did last time. Strength to a certain degree = size, so im not sure whether to cut down chest work, or do chest/shoulder day instead of isolating them - guys, im just not sure.

What do you guys think?

Posted by: Gazhole

I love how youre split squatting more than im front squatting :P

Goddamn.

That "somewhere out there a girl is warming up with your max." thing is true!

Good stuff, looking awesome in here, Sam

Posted by: SamEaston

Thanks Gaz - but give yourself a chance to get back into it again, don't want to flare up them ole injuries now do we?

Posted by: Burner02

hiya Sam!
looks like you are crankin!

Posted by: vortrit

Nice PR on the back squats and bench. Looks like your workouts are really coming together.

Posted by: katt

You seriously think you cracked your tooth???? Wow, now that's intensity!!

Posted by: SamEaston

Thanks guys!

Hey Burner

Yeah, i think my tooth broke a little bit, down towards the root in one of my molars! Hmm, maybe i should bite on something on leg day . . . .

Anyway, no workout today. Im going home on thursday morning and i've been running around like a headless chicken trying to get stuff finished up on time. I've got lots of DNA that i had to send for sequencing, and now that the sequencing is back, the analysis all has to be done before i leave. It's a serious amount of work! I've got 6 web pages open at the same time doing different things to the same sequence!

Im going to bed right now (well im actually in bed, i should say im going to sleep now) but when i get up tomorrow (Weds) im going to the gym to do a mega Back and Shoulders session, then finish up as much of my DNA analysis as possible before finishing up my packing tomorrow night.

Hope you're all fantastic!

Posted by: Burner02

good morning! (afternoon for you!)
Happy Hump Day!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

good morning! (afternoon for you!)
Happy Hump Day!

Does that mean im getting a hump??

WAY-HEYYYY!!!!!

Posted by: Burner02

Quote:

Originally Posted by SamEaston

Does that mean im getting a hump??

WAY-HEYYYY!!!!!

Boy..gotta say...I'd love to offer for that....but that whole thing of you living in a whole other COUNTRY kinda puts a damper on that...

Posted by: Pylon

Road trip! Um...and Boat Trip! And another Road trip!

Posted by: SamEaston

Wednesday 19th December

Heavy Back Day

Deadlifts
110lb : 2 x 15 Warmup
120lb : 8
126lb : 8
132lb : 8
137lb : 6 PR! Never lifted over 132lb before!
143lb : 4, 4

Rack Pulls - 143lb
(1) 1x10 1x5
(2) 1x10 1x5

Narrow Grip Chins - BW-45lb
6, 6

Seated Row
66lb : 15
75lb : 10
86lb : 6

Straight Arm Pushdown
38lb : 15
45lb : 6, 6

Tough workout today, mostly because i wasn't in the mood and didn't have much time so i wasn't particularly focussed. However, i am very pleased with the Deadlifts, although i don't think i'll go that heavy on Deads again as my back and hips are a little sore. Don't think it's from the deadlifting in particular, maybe i just need some time off!

Hope you're all well. As you can see from Burners post it is hump day, so anyone who has a hump for me, bring it on!

(Goob - if you post a picture of a camel i'll come over there and . . . . . .

)

Posted by: SamEaston

Quote:

Originally Posted by Pylon

Road trip! Um...and Boat Trip! And another Road trip!

Posted by: SamEaston

Quote:

Originally Posted by Burner02

Boy..gotta say...I'd love to offer for that . . . .

Posted by: b_reed23

impressive deads for sure! you've been on fire with those lately

Posted by: vortrit

Very nice work indeed. Congratulations of your Deadlift PR!!

Posted by: goob

Quote:

Originally Posted by SamEaston

Does that mean im getting a hump??

WAY-HEYYYY!!!!!

Someone called? You'll need a bigger font to shout out your joy if I get to you first.....

Congrats on the PR's! You've certainly turned it up a few notches these last few workouts....

Posted by: katt

Dang girl!! Look at you go!

Nice job!

Posted by: SamEaston

Hey all!

thanks a million for your comments! I can say in no uncertain terms that my back was killing me the day following my heavy session! On thursday i traveled home for the holidays, and im staying at home until the 4th of January. Now, although we live in teh hills, we don't travel by horse and cart and connection to the internet has reached us. On saying that, it is very slow and my parents computer is archaic, so i don't think i'll be checking in very often until i get back to London! To give you an example of how time consuming it is to use the computer, it took a full 17 minutes from putting the power on to actually getting this website to download fully! Ahh, wireless internet access has never seemed so far away!

As i've probably mentioned, my gym has closed for 5 weeks over X-mas and new year, so i had planned a few running sessions, a few circuit-style sessions, going out on the bike etc etc. Needless to say, my plans have been scuppered by the 2 inches of frost on everything, and i almost broke my neck walking down the garden path to the car yesterday!

Anyway, I am determined not to put on any fat over the holidays and to have a good old rest. My bones and heavy and my joints are weary and two weeks off should fix them right up. I have put together a really nice 5x5 program to start as soon as i get back, so i'm looking forward to that. I also bought BSN's NO Explode to try as i've never tried anything like that before, so im quite excited about that also.

I hope you all have a fantastic Christmas and merry old New Year!

Best Wishes to all of you!

Love Sam xxx

Posted by: goob

Have you not seen Rocky iii Sam? The one where he fights Dolph Lundgren in Russia?

Well, he was out running in 4ft of snow. So that's a poor excuse.

Just kidding, you could look up a body weight circuit you could do indoors. Here's some ideas:

(Off top of head)
Burpees x 10
Pushups x 10
Standing jumps (raise knees as high as possible) x 10
Plyo push ups (as many as u can)
tricep pushups
T push ups
Sit ups
Planks
Ultra slow bodyweight squats x 20 (8/5/8 type tempo)
Pistols
Towel fly's
Handstand pushups

Take 5 or 6 of these (or any others you can find) perform one set odf each with no rest between reps, and move onto the next set without resting.

Repeat the circuit 3-5 times with rest for 2-4 minutes inbetween.

Just a thought, - very tiring stuff.

Posted by: Malley

Happy Holidays to you as well Sam....

Posted by: JerseyDevil

Merry Christmas Sam. Good job on the deads!

Posted by: SamEaston

Hi all!

Double D and Jersey - how you guys doing?

Goob - that is great mate, and i know im making excuses but there is very little space in my house to do that kind of stuff. My bedroom has been converted by my mum into a massage studio, so it has her bed and equipment in it, and my dad is fitting a new kitchen over the holidays and there are cabinets and porcelain tiles all over the house!!

The frost has gone for the moment though, so i went out for a run this morning. Just half an hour but my heart rate was at the upper end of the UT1 limit, probably around 80-85%. Felt good to get some air into my gills though!

Did you all have a great Christmas Day? I had a fantastic time, we had a brilliant cut of beef with loads upon loads of veg, so i stuffed my face with brussel sprouts and parsnips, then i made a banoffee pie, which we ate after dinner! Christmas rocks!!

I've been shopping to get new trainers for the gym, also got a couple of new gym tops and an elbow wrap! Can't wait to get back to the gym, im getting withdrawal!

If im not back on before hogmanay, i hope you all have the most amazing time!

Love Sam xxxx

Posted by: SamEaston

Actually, i was in love with Dolph Lundgren for YEARS!! He's the big blonde German, right? I LOVED him - yummy

Posted by: vortrit

Happy Holidays! Even though I'm a bit late.

Posted by: katt

Good gravy - I had to look up that banoffee pie.... ok, so you guys have the best looking deserts I have ever seen!!!!! I would be in serious trouble if I lived there

Posted by: Burner02

hiya Sam!
Hope your week is going GREAT!

Posted by: SamEaston

Quote:

Originally Posted by katt

Good gravy - I had to look up that banoffee pie.... ok, so you guys have the best looking deserts I have ever seen!!!!! I would be in serious trouble if I lived there

You have no idea! Tonight we're having rhubarb crumble with ice cream, which is rhubarb stewed with sugar until it's soft and gloopy, then put into a casserole dish, pile on crushed hobnobs/digestive biscuits mixed in with butter to cover all the fruit, then bake in the oven for 30 mins until the top goes all crunchy and golden. MMMMmmmmmmm . . . . . . . Fat or what! You can always count on the Scottish folk to serve up something which would likely give you a heart attack if you had to eat it two nights in a row!

Posted by: katt

I can feel my arteries clogging already...

Posted by: SamEaston

Hey Burner

Hey Vort

So, i managed to get to a gym today! I met one of my old school friends on the street yesterday, and he told me he was working in a small gym in the next town along from us. So i told him about my local gym being closed for the holidays and asked if his gym would admit non-members on an as-and-when basis. He said they didn't do that, but that his manager would be out the following day (today) and that i should come along between 10am and 12pm, and i could use their equipment on the quiet! I was like WOOHOO!!

So i went, and here's my workout:

Goblet Squats - damn you Goob, these hurt like hell

22lb : 10, 10
33lb : 10, 10
45lb : 8, 8, 8, 8, 7

Side Lunges
BW : 10 each side, no rest
45lb: 10, 10, 10

DB SLDL
22's : 10
33's : 10
45's : 8, 8, 8

Leg Extension
75lb : 7
90lb : 6, 6

Bent Over DB Row
26lb : 8, 8, 8

DB Shrugs
45's : 8, 8, 6

WG Bench
45lb : 10, 8

Incline DB Bench
22's : 7, 4, 4

Incline Flys
16's : 8, 6, 5

Lat Raises
16's : 7, 5, 5

Military Press
16's : 8, 8, 7

I know, i know - it's too long

Felt sick afterwards. Whole thing took 90 mins but i wanted to make sure i hit everything good and proper, so im sure i won't be able to walk tomorrow.

Im going to visit a friend in Edinburgh tomorrow so that'll be great craic. Then im going to a Hogmanay party on Monday, up to the relatives on Tuesday, then relax Weds cus it's my birthday on Thursday! You know what that means don't you????

More cake!!!

Posted by: Pylon

Nice work Sammy!

Posted by: goob

Quote:

Originally Posted by SamEaston

Hey Burner

Hey Vort

Glad to be of assitance Sam.

But I can't take credit, I stole them from Gaz.

But anytime you want to squat, i'm here for you.....

Posted by: b_reed23

goblin squats?? care to explain yourself?? it sounds kinda dirrrrty....

looks good either way!

Posted by: Pylon

GobLET, not gobLIN. Goblet is where you hold a DB in front of your chest with both hands. (Haven't tried it, but by all accounts it's a bear.)

Goblin squats are similar, but you hold a copy of the first Spiderman movie.

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

goblin squats?? care to explain yourself?? it sounds kinda dirrrrty....

looks good either way!

Funny girl!! They're definately not dirty!!

Quote:

Originally Posted by Pylon

GobLET, not gobLIN. Goblet is where you hold a DB in front of your chest with both hands. (Haven't tried it, but by all accounts it's a bear.)

Goblin squats are similar, but you hold a copy of the first Spiderman movie.

Almost wet myself when i read this! Thanks for clearing that up Pylon! Much appreciated!

And, can i just say - Side Lunges are the new shit! I did them holding DB's up but i guess you could also do them a la Goblin Squats, with the DB in front. My hammies are protesting every time i take a seat today.

Oh, and i went for a run this morning. Only 25 mins worth, but heart rate was above 80% the whole time, and my legs are killing me after yesterdays workout

Posted by: SamEaston

Quote:

Originally Posted by goob

Glad to be of assitance Sam.

But I can't take credit, I stole them from Gaz.

But anytime you want to squat, i'm here for you.....

Hey, i thought i might need help to get up a couple of times from those Goblets, i had my legs a little wider than normal, and so i ended up going a bit deeper than normal - probably because i wasn't squatting as much weight as i usually would.

It's going to take a while to build up those squats, i was almost at the limit of what i can hold on to for 8 reps!

You can take some credit mate - i don't know how you can hold onto 110lb while doing these. Sheesh kebabs

Posted by: katt

Happy New Year Sam!!

Posted by: SamEaston

Happy New Year Everyone!!

Now im going to tell you something that may come as a surprise . . . . . .

. . . . . . . . it's raining here in Scotland

So, what's all you're New Year's Resolutions? Anything exciting or lifechanging?

I don't know what mine should be. Finish my PhD i suppose

Posted by: JerseyDevil

Happy New Years Sam!

Posted by: Scarface30

hope you had a great Christmas and New Year (from Canada

) at home Sam!

looks like you haven't missed a beat with the workouts though, that's an awesome one!

honestly I never make resolutions, but I decided to this year and it's kind of a lame one lol - to drink more water. I don't drink enough of it.

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Happy New Year Everyone!!

Now im going to tell you something that may come as a surprise . . . . . .

. . . . . . . . it's raining here in Scotland

So, what's all you're New Year's Resolutions? Anything exciting or lifechanging?

I don't know what mine should be. Finish my PhD i suppose

Hmmm... New years resolution? Do what I'm doing and improve on it.

I hope you had a really great holiday!

Posted by: SamEaston

Happy Birthday to ME!!

27 today - WEEEEEEEE

Posted by: katt

Happy Birthday to you

Happy Birthday to you

Happy Birthday dear Sammmmmyyyyyy....

Happy Birthday to you!!!!

Plans?

Posted by: Pylon

Happy Birthday Sammy!

Posted by: the other half

happy b-day young lady!!!!!
good thing that you arent a hard drinker, you would be on a ten day runner right now.

how fun would that be.

workouts are looking good, way to stay with it through the holidays.

enjoy "your" day.

Posted by: SamEaston

Thank you so much Katt, Other half and Pylon!

Im just going out with my parents to a nice restaurant for dinner. We were out shopping earlier but it has been snowing really heavily so we came home again. Im going back to London tomorrow so this is my last evening with my mum and dad

Posted by: b_reed23

Happy Birthday!!!!!!!!!!!!!!!!!!

Posted by: goob

Happy B-day (and very late holidays) Sam. Y'know if i was near, i'd give you your special surprise.

Posted by: SamEaston

Thanks B! And Goob, im sure if i took you up on your offer i wouldn't need to workout for a full week afterwards

So, i arrived back in London last night, and i'll be back to my normal training on Monday (i hope). I say 'i hope' because ive done something strange to my lower back on Sunday, which has moved and settled in my right hip over the course of the week.

My mum is a massage therapist, but she also deals with sports injuries, and she reckons it is an imbalance due to tight hamstrings, so she's given me some stretches and that to do every day. The pain has mostly gone now anyway, but from Sunday to Wednesday i could barely move, and i definately couldn't sit anywhere. I was lying on the floor for days!!

Anyway, im doing another 5x5 program for the next two months, followed by the Waterbury Method, with a weeks break inbetween. I have my 5x5 program and exercises all sorted out, and i was going to post it up but i've forgotten my training book so it'll have to wait until tomorrow. The only major change is that it'll be a 4 day split this time instead of a 5 day split, so i'll lump triceps with chest and biceps with back or shoulders. Not that they get much direct attention anyway, but i don't want to leave things out

So, hope you're all well and ready to kick butt in the new year!

Posted by: goob

You're right Sam, if I ever meet you....clear that calender. Also, forgoe sitting down too, it'll be the mother of workouts.

Sucks to hear about that injury. I guess all those sterling workouts you were doing finally caught up. It might also be the running you did, using different muscles from the norm have a habbit of providing pain. Las time I played racketball, I felt it for a couple of days after, even though I thought I'd covered those muscles with lifting.

Posted by: Scarface30

happy belated birthday Sam!

too bad about the injury, but goob's right - probably due to something you are not used to doing. hopefully it wont affect you too much!

Posted by: SamEaston

Thanks guys - im starting to think it might have been the SLDL's i did while i was at home that caused the problems. I stopped doing them a while ago, and swapped them in with Good Mornings, but for some reason i did them again while i was at home (for shits and giggles) and i reckon they are the root of this back problem.

Anyway, as an update, i twinged my back again last night as i was taking my washing out of the washing machine (rock and roll, i know

) so now it hurts really bad again

I don't know what to do, and i don't think i'll be starting my new training program tomorrow either. Im quite fed up

Posted by: the other half

sorry to hear about the aches and pains sam, now you know, dont do your laundry.

make sure to let that heal good, good luck.

Posted by: SamEaston

Thanks other half - much appreciated!

However, i felt much better this morning, so decided to go to the gym anyway. Was supposed to be leg day, but i dont think that's a good idea at the moment, so i did Chest instead - and boy has my strength gone down

Monday 7th January

Chest/Tris - 5x5 : 60s RI

WG Bench
45lb : 10/10
55lb : 5 x 5 - increase to 60lb

CG Bench
45lb : 10
55lb : 5 x 5 - increase to 60lb

Military Press - 45lb
5, 5, 5, 4, 3 - really upset about this, my PR for this is 50lb for 5x5! Shit!

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

Tricep Pushdown - 40lb
5 x 5

Cardio - BIKE 30 mins UT1/AT
Heart Rate 165bpm - 171bpm (85% - 89%)

Notes:
1. My strength sucks
2. I have no previous PR for WG Bench on 5 x 5, but im hoping to reach 75lb before too long. I'll be swapping it in with normal grip Flat Bench every two weeks, just for something to do really.
3. My strength sucks
4. I could go heavier on the Tricep Pushdowns but i start using my shoulders and the lighter weight combined with increased TUT really hits my triceps well.
5. Limited back pain today, so im wondering how long it's going to be before i can get back to deadlifting. Maybe instead of deadlifting 5x5, i should do 4x10, as i never had a problem with deadlifting for high reps, only when i do high weight/low reps. What do you guys think?
6. My strength sucks. Gutted.

Posted by: katt

Muscle memory Sam.... muscle memory.... don't get down on yourself.

on the deads... I don't know, but if it was me, I'd rather get the back all healed and good before I started stressing it again.. my 2 cents

Posted by: SamEaston

Quote:

Originally Posted by katt

Muscle memory Sam.... muscle memory.... don't get down on yourself.

on the deads... I don't know, but if it was me, I'd rather get the back all healed and good before I started stressing it again.. my 2 cents

I know Katt, muscle memory is good. In fact, the best thing about it is the drastic improvements you make from workout to workout

As far as the deads go, i know for sure i'll be pushing my luck with them by the end of the week. Im such a pain in the ass, i just can't be doing with injury - it shits me man!

Posted by: Scarface30

great workout Sam. no worries, like katt said - muscle memory! plus last routine you were doing higher repped stuff, give it some time your strength will come back!

take extreme caution with those deads and a bad back missy

lol...seriously though

Posted by: Pylon

Ditto. Go easy. The weights will still be there.

Posted by: Gazhole

Sucks to hear about your problems

Dont sweat it too much though, its hard to concentrate when your progress takes a hit, but just take it easy and dont do what i did and make things worse.

Better to take a step back than fall off a cliff.

As long as you do that i dont think you have anything to worry about, your workouts always look great!

Posted by: b_reed23

dont get so frustrated!!!(i know...easier said than done) you def. need to heal up that back 100% before you do ANY deads...and as far as high reps go...that may work for you...I know a couple people that can't do them at all because of the pain in their backs/recurring injuries...I only do them once in a great while myself..they "twinge" something in my back...

Posted by: SamEaston

Thanks guys. I understand what you're saying B about deadlifting causing alot of problems, but i really love doing them, y'know?

My back is a bit better again today, but sudden hip movements still cause a bit of a twang, and sometimes when im crouching i feel as if my back is in a weak position - do you know what i mean? It's kind of hard to explain

Anyway, my chest hurts after yesterdays shenanigans, so i was going to just do cardio today. Needless to say i pushed my luck and did a few very easy, very light things to see how my back would hold up. My workout went well and looked like this:

Tuesday 8th January

Random mixed workout

Seated Row
45lb : 8
55lb : 8
65lb : 8
75lb : 8
85lb : 8
95lb : 7

Goblet Squats
35lb : 8
40lb : 8, 8
45lb : 8, 8

Leg Curl
45lb : 8
55lb : 8
65lb : 8
75lb : 5

Standing Calf Raises
130lb : 15
145lb : 10, 10

Tried a couple of things, was pleased overall even though the weights were light and i didn't push things too hard. Im especially happy that the Goblet Squats didn't cause me any problems as that means i can do legs tomorrow! Woohoo!

Posted by: goob

Good work Sam. Those goblets sure can hurt, more on the arms than the legs funnily enough.....

Posted by: SamEaston

Quote:

Originally Posted by goob

Good work Sam. Those goblets sure can hurt, more on the arms than the legs funnily enough.....

They are a great movement though, and i can go much deeper with them than with ordinary back squats. I do think that this exercise is going to be limited by the weight i can hold though - instead of the weight i can squat, like you say.

Posted by: the other half

Quote:

Originally Posted by katt

Muscle memory Sam.... muscle memory.... don't get down on yourself.

our muscle memory isnt always so good, i think that might be because of what we drink at night.

Posted by: SamEaston

Quote:

Originally Posted by the other half

our muscle memory isnt always so good, i think that might be because of what we drink at night.

Posted by: katt

I knew you couldn't not work out!! lol

Great job on those goblet squats!

Posted by: SamEaston

You know me too well

It was only a matter of time, really

Posted by: Pylon

Nice work. Sounds like your back problems are behind you....so to speak...

Posted by: SamEaston

LOL

yeah, looks like they're definately behind me!

No workout today. Was supposed to do cardio only but i've been sneezing like 20 times an hour for the last 20 hours, and my nose is running constantly - i think i've had some kind of allergic response to something? Anyway, it's not good. I've a splitting headache, my throat is red raw from sneezing, my eyes are swollen, my ears hurt and my sinuses are killing me. Great!

Im typing this from my bed - im kind of glad this chose today to happen because we had a big long boring lab meeting scheduled for this morning, and i missed it! WOOHOO! WTG!!

Posted by: goob

Quote:

Originally Posted by SamEaston

LOL

Should'nt be anything to worry about, just sounds like the onset of 'ebola zaire' symptoms, just a cute little virus......

Posted by: Scarface30

I can't believe I missed this workout yesterday!

looking great Sam, and I finally looked up goblet squats...nothing easy about them!

Posted by: SamEaston

Goob - im feeling better today, so i guess that non-pathogenic ebola is out of the question

Scar - Thanks mate! Goblets are a cool exercise, but i think im going to ditch them in favour of Front and Back Squats. I really want to up my squat potential, and i don't think Goblets are going to help me do that

Okay, going to the gym later on. Looks like its going to be Legs today, hopefully i won't have any problems. I realise i've still to post up my full 5x5 program that im on until March, so i'll do that as soon as

Posted by: katt

Sorry to hear that Sam... but what a way to miss a meeting...lol

Posted by: SamEaston

Quote:

Originally Posted by katt

Sorry to hear that Sam... but what a way to miss a meeting...lol

Totally - if it wern't for the snotty nose and pounding headache, i couldn't have been happier

Back to normal today - and Legs were on the menu:

Thursday 10th January

Legs : 5 x 5 - 60s RI

Front Squats
65lb : 8, 8 warmup
77lb : 5 x 5 - up the weight next time

DB Side Lunges - 25's
5 x 5

Leg Extension - 95lb
5 x 5

Leg Curl - 75lb
5 x 5

Cardio - Bike 20 mins - Intervals
heart rate 166-179bpm (86-93%) Ouch

Took things easy today, didn't want to jump straight in heavy and bugger up my hip again, so kept the weights light, got 5x5 on all of them, which meant it wasn't such a challenging workout, but hopefully with lots of stretching i can avoid that sort of injury happening again *crosses fingers*

Posted by: goob

Good work. Glad to see that your bout of yellow fever did'nt slow you down for long. Great Front squatting!

Posted by: SamEaston

Yellow Fever?? Pah! No way, i'll show that what's what! It's the mad cow disease i've got to watch out for

Anyway, thanks Goob. Im hoping to see a huge improvement in my front squatting in the next few weeks. Just need to work on my stability a bit, y'know?! It's a bit wibbly wobbly sometimes with such a narrow grip!

Posted by: b_reed23

great lookin workout...glad your feelin better!

Posted by: SamEaston

Thanks B! Feeling much better - and to prove it . . . . . Back today!!

Friday 11th January

Back/Bis : 5 x 5 - 60s RI

Deadlifts - 90lb
2 x 15

Assisted CG Chins - -30lb
5, 4, 3, 2, 2

Shrugs - 130lb
5 x 5

1 Arm DB Row - 30lb
5 x 5 (no rest inbtw sets - *huff puff*)

BB Curl - 35lb
5, 5, 4, 4, 3

Cardio - Bike 2 x 10 mins Anaerobic Threshold (AT)
heart rate = 160 - 168bpm (83% - 87%)

Notes:
1. Went very light on the DL's today as i wanted to see how my hips/back was going to respond. Verdict? Very well indeed and no pain at all!! At the end of my high reps program i was doing 110lb for 2x15 reps, so im hoping to get to that point again soon!

2. CG Chins - always been a sticking point for me. By the end of my last 5x5 program i was doing them with only 20lb of assistance, so i've a long way to go to get back there

3. Did lots and lots and lots and lots of stretching around the hip/glutes/hamstrings area to make sure this injury doesn't come back

Posted by: Scarface30

very nice couple of workouts in here...front squats are looking good and your 15 rep deads are nothing to sneeze at

what kind of setup are you doing this time around?

Posted by: Burner02

Quote:

Originally Posted by katt

hmm...my muscle memory has Alzheimer’s...

Hiya Sam!

Posted by: SamEaston

Hiya lads! Hows things?

Good to see you around Burner !

Scar - yeah, i've been meaning to post up my full program so here it is now. Its really just 5 x5 again like i did a few months ago, but i was so pleased with the strength gains i've decided to do it all over again!

Okay, so here's the final 5x5, 4 day split for critique/comment:

* = alternating each week

Legs:
Front Squat/Back Squat*
Side Lunges
Good Mornings
Leg Extension
Standing Calf Raises

Back/Bis
High Rep Deads
CG Chins
Shrugs/Rack Pulls*
1 Arm DB Row
BB Curl

Chest/Tris
WG Bench/Bench
CG Bench
Incline DB Bench
Incline DB Flys
Tricep PD

Shoulders
BB Military Press
Lat Raises
Upright Row
Rear Delt Pushback

My aims are to increase my 5RM on Bench, Back Squats and Deads as part of the EB Womens Strength Contest.

Thoughts?? Jokes??

Posted by: Scarface30

everything looks great Sam

although I'm not sure what type of movement leg extensions are, but if they are not a glute/ham dominant movement, you might maybe consider changing those for a glute/ham dominant movement such as hyperextensions to balance things out on your leg day

just a thought, I'm not dictating anything.

Posted by: SamEaston

Hey Scar. Yeah, i know i should have another glute/ham movement in there, or else take Leg Extensions out, but i love them sooooooo much!! They are an isolation movement for the Vastus medialis (on the inside of the quad, above the knee), and a great finisher for me. Hmm, maybe i'll only do them every second week . . . .

Thanks for your input Scar - much appreciated

Saturday 12th January

Shoulders - 5 x 5: 60s RI

BB Military Press - 45lb
5, 5, 5, 5, 4 *failed on 5th rep

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

Lat Raises - 16's
5 x 5

Rear Delts - 75lb
5, 5, 5, 4, 4

Nice short workout for a change

Fell just short of 5x5 on most of the exercises, which means im using the right weight, so yeah, happy bunny

Posted by: b_reed23

great workout Sam! how ya doin?

Posted by: SamEaston

Hey girl! Im doing great - what about yourself?

Monday 14th January

Chest - 5x5 : 60s RI

WG Bench - 60lb
5 x 5

CG Bench - 60lb
5 x 5

Incline DB Bench - 22's
5 x 5

Incline DB Flys - 18's
5, 5, 5, 4, 4

Tricep Pushdown - 45lb
5, 5, 5, 4, 4

Cardio - 25 mins Bike Upper Threshold 1 (UT1)
heart rate 145-160bpm

Okay workout today. I increased pretty much all the weights from last week but still got 5x5 on the majority of my exercises. Maybe i'll reach my limit a bit more for chest next week.

Took NO Explode for the first time today and felt i got a pump better than normal (it's not something i really pay attention to), and also felt very focussed, but i get that anyway from taking Eph before i workout.

The gym's getting very busy very early now and im going to have to be in the gym much earlier than i am at the moment in order to get on all the equipment and use all the DB's i want without waiting too long between sets

Posted by: katt

Back to the 5x5 again Sam? Workout looks good!

I take the No Xplode before my workouts also.. I really like it alot out of the others I've tried.

We have the same problem with the db's at our gym too,, but it's one couple that takes all of them from the 10's up to the 20's and they set them by their chairs,,, it's really annoying..... I just have to pick up the heavier ones .. lol

Posted by: Scarface30

nice military pressing above Sam, and great bench, above, also

Miss 5x5 will be your new nickname...lol

Posted by: goob

Quote:

Originally Posted by Scarface30

Miss 5x5 will be your new nickname...lol

Oh yeah?????? What have you been up to Sam??

As Scar said, great job. Dedicated as always.

Posted by: Burner02

hiya sam!
how's the weekend? Anything exciting happen?

Posted by: b_reed23

Posted by: SamEaston

Hey guys!

VERY disappointing session today. I went to the gym at 8am to do Legs, which requires the use of the squat rack, but when i got there, someone was on it, and remained on it for an hour and 15 minutes!!!

I did lots of cardio, then realised that i wasn't going to be able to do my squats after all the cardio so i just left.

Christ, what a waste of time, honestly.

Anyway, im off to do some teaching now. Sorry i havent been round your journals lately, i'll be around later on today to see how you're all getting on. Hopefully you 've had more success at working out than me today!

Posted by: Burner02

what were they doing for that long?
did u ask if you could work in? Didn't you intimidate them with the 'look'...and then scream: WHAT'S MY NAME, BIOTCH!

not a waste...at least u were there.

Posted by: Gazhole

I second Burner's question, what in god's name were they doing?

Posted by: Burner02

if its a slow time in the gym, I can do most of my back in the curling cage:
dead lifts, pull ups and rows...that would take...30 minutes?

Posted by: SamEaston

I know. It was a girl actually, but one of those girls who you have to look at for a good 5 minutes to make sure that it is really a girl and not a guy with moobs. You know the type, short, stocky, very short hair, glasses, baggy t shirt, walks like a man, etc. No-ones her biatch except Herman Munster

She was doing heavy deads to start then heavy squats. The deads were at least 200lb. She is a bit of a beast and really isn't that friendly so i wasn't about to go up to her and ask about working in. Plus, it would have been a workout in itself just swapping the plates on and off every set

Thing is, i went at that time specifically to use the rack. Pah! And theres no way im doing squats in a Smith, and doing Good Mornings with anything other than a bar would make for interesting viewing too!

Posted by: the other half

sam, sometimes thats the way things go. but at least you used your time wisely. i probably would have just left and went to the nearest donut shop and got donuts and chocolate milk. what the fuck. the days ruined, right?

legs will always wait till another day, now go kick some serious butt.

Posted by: Scarface30

well at least it wasn't a complete waste of time. I know what you mean, I see so many people use the squat rack for an hour or more as though they think they are the only person in the gym...

Posted by: SamEaston

I know guys. I don't really mind as she is a 'serious' lifter, it was just unfortunate that she was there at the same time as me. I have taken a note of the times she goes to the gym, so i can avoid her, or rearrange my workouts!

Wednesday 16th January

Legs : 5 x 5 - 60s RI

Front Squats - 80lb
5 x 5

Side Lunges - 60lb
5 x 5

Good Mornings - 65lb
5 x 5

Leg Extension - 105lb
5 x 5

Standing Calf Raises - 140lb
5 x 5

Cardio - Bike Intervals
1 min @ max, 1 min @ normal
heart rate 162-179bpm (84-93%)

Reasonably good workout. Reached 5 x 5 on all exercises which means i need to up all my weights. It's a shame, because i already upped them from last week and thought i was going to have a really tough workout, but turns out im still not at my 5x5 limit yet.

Never mind, im happy with the squats as they are getting tougher, and i put in Good Mornings today for the first time since hurting my back and they were fine. Also good cardio - i thought i was going to pop during the last interval!

Posted by: the other half

gotta love those front squats

becareful with the good mornings, katt has had some bad experiences with them.

Posted by: Burner02

Quote:

Originally Posted by the other half

sam, sometimes thats the way things go. but at least you used your time wisely. i probably would have just left and went to the nearest donut shop and got donuts and chocolate milk. what the fuck. the days ruined, right?

legs will always wait till another day, now go kick some serious butt.

thanx for that....now I'mm hungry...

Posted by: goob

Holy shit. Your front squats are not far off mine! Good job Sam.

Posted by: b_reed23

nice workout! I've always been afraid to try good mornings....heard too many bad things about them...

Posted by: SamEaston

Quote:

Originally Posted by the other half

gotta love those front squats

becareful with the good mornings, katt has had some bad experiences with them.

Thanks other half! To be honest, Good Mornings are kinder to my back than SLDL's, and i feel they get into my hams better when i bend my knee slightly. I've been doing them for ages, but i will continue to be careful with them - the potential for injury is so close with exercises like that.

Quote:

Originally Posted by goob

Holy shit. Your front squats are not far off mine! Good job Sam.

Thanks bud! Front Squats are the shit!

Im sure you could up the poundage if you wanted to - it's just that you do 50 sets/reps

Quote:

Originally Posted by b_reed23

nice workout! I've always been afraid to try good mornings....heard too many bad things about them...

Give 'em a try B! start with the bar only and you'll be amazed how good they feel.

I remember the first time i tried them having done SLDL's for months, and thinking 'now these are my new favourite exercise'! They're that good, honestly

So, the plan for today was Back, however guess who was lurking in the squat rack when i got there - Yes, no other than Big Mama - Deadlift Woman from Tuesday (doing Bench actually, which was extremely irritating, as we have a free Bench for that

)
So, Because i couldn't get in to do my Deads, i changed my program to Shoulders, which were on the menu for tomorrow.

Thursday 17th January

Shoulders - 5 x 5 : 60s RI

Military Press - 45lb
5 x 5

Upright Row - 55lb
5 x 5

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

Rear Delt Flys - 75lb
5 x 5

Cardio - 30 mins Bike Upper Threshold1
heart rate 153-161bpm (79-83%)

Good workout. Increased my lifts on every exercise so im happy with that!

Posted by: Gazhole

Nice intensity on the 5x5 there! Your workouts are really strong atm. Where do you wanna be at the end of this program? Any overall goal for it, or just as far as you can get by the end?

I think you could teach big mama a lesson or two, go in swinging

Posted by: katt

Yeah that's kinda irritating for me also, you get psyched up to do a certain workout, get there and realize it's not going to pan out... grrr

Looks like you overcame it though and had a great workout!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Nice intensity on the 5x5 there! Your workouts are really strong atm. Where do you wanna be at the end of this program? Any overall goal for it, or just as far as you can get by the end?

I think you could teach big mama a lesson or two, go in swinging

yeah, she could knock me flying with one of her boobs

Goals are onwards and upwards really. Looking to improve the big 3 for the EB womens strength contest, but just work hard and see where it gets me. And thanks, i really appreciate you taking the time to read through my workouts Gaz!

Quote:

Originally Posted by katt

Yeah that's kinda irritating for me also, you get psyched up to do a certain workout, get there and realize it's not going to pan out... grrr

Looks like you overcame it though and had a great workout!

So true!!

Thing is, i take Eph before Benching, Deads and Squats, so i had already taken it by the time i got to the gym and realised Deads were off for the day. I was like the Duracell bunny doing Lat raises, im telling you!! I was almost knocking people out throwing those DB's around

Posted by: b_reed23

how are all your lifts coming?? Deadlifts are so akward for me...

Posted by: SamEaston

Hey B! Everything is going to plan so far, thanks!

I used to be the same with deads, but i 've recently adopted a wider stance and it's helped loads. I do need to watch out that im lowering my butt enough though, cos sometimes i get carried away and my DL's become more like SLDL's!!

Guess what, guess what . . . .

When i went into the gym today, the rack was FREE . . . . . . so i skipped right on over there and dumped all my shit in the rack to claim it as my own. I need to get a flag i think

Friday 18th January

Back - 5 x 5 : 60s RI

Deadlifts - 100lb
1 x 15
1 x 15 as you all know, im doing high rep deads because of my back

CG Pullups - BW-35lb
5, 4, 3, 2, 2

very tough

Shrugs - 145lb
5 x 5

1 Arm DB Rows - 35lb
5, 5, 5, 4, 3 *rp inbetween sets , ouch

Seated Row - 105lb
5, 5, 4, 3, 3

BB Curl - 35lb
5, 4, 4, 3, 3

Cardio = 15 mins Bike at Upper Threshold 2 (UT2)
heart rate 135-140bpm (68-72%)

Lots of stretching, especially around the hips and hamstrings. I was feeling that peculiar tightness on the right side of my lower back/hip area last night and this morning, which i know is coming from the opposite hip (so the left one) because it hurts sometimes when i move it. Any advice on top of stretching and being careful with it?

Great workout though - hard and fast, just how i like it.

That's it. Done. Dead. As a doorknob. Or a dead doormouse. Or anything dead really. Kaput. Finito. Thats all folks.

Posted by: katt

So your really done then??? lol That "hard & fast" comment is going to get mileage from Goob or Gaz, ya know.

Nice workout you did there Sam!

Posted by: SamEaston

Nah - they wouldn't talk dirty in my journal. It's pure, virginal even. Like the first layer of soft snow in the winter, like the bright white of a wedding dress . . . .

. . . unlike me

Posted by: Burner02

Quote:

Originally Posted by b_reed23

how are all your lifts coming?? Deadlifts are so akward for me...

How is it awkward?
Do explain? Can you stop a trainer that is walking around and see if they will critique your form?

I always have to wear tube socks or something like that, as I read, that if the bar isn't scraping up your shins, you aren't doing it right.

Get a shoulder width stance, let your arms hang down natural (they should be just outside your legs.) Get your grip, squat down on your butt, till your thighs are parallel w/ the floor, Look straight ahead and stand up, breathing out.
The bar should be touching your shins when you start and remain pretty close all the way up( You are standing straight up)

Posted by: Burner02

Quote:

Originally Posted by katt

So your really done then??? lol That "hard & fast" comment is going to get mileage from Goob or Gaz, ya know.

Nice workout you did there Sam!

what about me? Don't underestimate the power of the burnside....

Oh...and Sam...we'll talk about this hard and fast thing...later.....

Posted by: katt

Sorry Burner,, complete oversight on my end.. lol

Posted by: Burner02

apology accepted...heh...you dont think I got my post count by dolling out good, sound workout advice...alone...do you?

Posted by: Scarface30

^^

great workout Sam, those are some great deads for high rep stuff

Posted by: the other half

good workouts sam, the weights just keep going up, thats great.

Posted by: Big G

Quote:

Originally Posted by SamEaston

I remember the first time i tried [good mornings] having done SLDL's for months, and thinking 'now these are my new favourite exercise'! They're that good, honestly

Cool. I'm definitely adding them to my new workout program. I haven't done them before either.

Good job with the workouts Sam, but what's with all the 5's!? Entire program 5x5?

I just got done reading "Optimizing Strength Training: Designing Non-Linear Periodized Workouts" and discovered a boatload of info about switching workouts between rep ranges. Interesting stuff! Fun too!

Anyway... Keep up the good work. I'm done with year-end now (being an accontant sucks sometimes) so I should have more time for journal-hopping again now.

Posted by: SamEaston

Quote:

Originally Posted by Burner02

what about me? Don't underestimate the power of the burnside....

Oh...and Sam...we'll talk about this hard and fast thing...later.....

Quote:

Originally Posted by katt

Sorry Burner,, complete oversight on my end.. lol

How could you?

Quote:

Originally Posted by Scarface30

great workout Sam, those are some great deads for high rep stuff

Thanks Scar - they burned, alot!

Quote:

Originally Posted by the other half

good workouts sam, the weights just keep going up, thats great.

Thanks other half! Hopefully in a couple weeks i'll be at the same stage i was at when i completed this program last time. Then i'll have a full 3-4 weeks still on it to really hit some PR's!

Can't wait!!

Quote:

Originally Posted by Big G

Good job with the workouts Sam, but what's with all the 5's!? Entire program 5x5?

I just got done reading "Optimizing Strength Training: Designing Non-Linear Periodized Workouts" and discovered a boatload of info about switching workouts between rep ranges. Interesting stuff! Fun too!