Hit The Ground Running ... [Forum Archive]

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Hit The Ground Running ...

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Posted by: SamEaston

Quote:

Originally Posted by nadirmg

speaking of crazy expressions... I'll never forget when i was over in a pub in England once, this guy sidled up to me at the bar sat down next to me and asked me,

"Bite ya for a fag, mate?"

to which i replied, "Uh... NO...."
Later a friend translated for me what the guy asked me:
"Can a bum a cigarette from you?"

Still though. AWKWARD.
Yes, they do have some weird expressions in the UK.

'Bite ye for a fag'!! LOLOLOLOL

Brilliant - i have heard that, but not for a long time!

Quote:

Originally Posted by the other half

hey sammie, nice looking workout. it sure is a challenge trying to find the proper weight to start a new program.

maybe when katt and i get back from negril, we will be fluent enought in jamacian that we can throw a few new words into the mix.

The more words we can get for laid-back, happy days the better

Quote:

Originally Posted by Scarface30

I love Scottish/British/Australian (I know it's all different but it's all sweet) vocabulary! would you say you have a strong Scottish accent...because that would be hot!

lol

great workout above though, that was some serious supersetting/volume in that workout! excellent job

Thanks Scar! I love Aussie accents too

I have a very strong Scottish accent, but it comes and goes depending who im talking to. I try to pronounce words properly, speak more slowly and not use Scottish words in front of my English (or foreign) friends, but if one of them overhears me on the phone to my Mum, brother or one of my mates from home, they often tell me it's like im speaking another language.

One with lots of rrrrrr's

Posted by: SamEaston

Okay, i took 3 days off to recover before attempting 'Wala Challenge Week', and im glad i did, because i think today is the closest i've ever come to puking in the squat rack. Here's how it went down:

Monday 10th March

Wala Challenge Week - 40 reps : 120s RI

30 WG Pullups - BW-75lb: 4 sets to finish

Front Squats - 45lb: 1x40

RDL's - 45lb: 1x40

Split Squats - 45lb: 2x20 (20 each side)

Deadlifts - 45lb: 1x40

Leg Extension - 45lb: 1x25, 1x15

Standing Calf Raises - 90lb: 1x22, 1x10, 1x8

This session took all my focus and determination to finish each set. Rest assured by the end of each set i couldn't have done another rep. I got to about number 30 on the Front Squats and i could feel the darkness coming in on the edge of my vision - a feeling im quite familiar with from rowing distance tests for time, so i knew i had to finish my set fast, otherwise i would pass out.

The 120s RI was a bare minimum, sometimes my heart rate wasn't even dropping below 135bpm before it was time to start the next exercise.

Didn't do any cardio today. I was staggering out the gym like a drunk person, im lucky i didn't fall over! I am going to a circuit training class tonight though, which i havent done for ages, so that should be fun

Posted by: katt

WoW! That's some workout!

I don't think I would have made it out of the gym... I would be lying on the ground, staring at the ceiling and thinking... oh my god...!

So.... is this whole week going to be 40's?? You may need more than a few days to recover if it is..

Posted by: nadirmg

Easton, that's awesome! I gotta give that a try one of these days just to see what it's like!

You are definitely a glutton for punishment, you wild thing, you.

Posted by: SamEaston

Quote:

Originally Posted by katt

WoW! That's some workout!

Thanks Katt - it was unbelievably tough. In fact im gutted that i've signed up for a whole week of this!

Im basically doing every exercise i would normally do, but reducing the weight to half and doing 40 reps in one set (if possible). So Chest tomorrow, Back Weds (which should be fun!) and Shoulders Thurs or Fri.

Gotta crank it up a bit sometimes! I've got a rest week coming up so i want to make sure i really deserve it

Quote:

Originally Posted by nadirmg

Easton, that's awesome! I gotta give that a try one of these days just to see what it's like!

You are definitely a glutton for punishment, you wild thing, you.

Its nuts mate, honestly. You start off thinking 'Yeah, this is okay', then by the time you get to rep 25 you're wishing you'd never bothered

Im starting a new program very soon, but until then i just wanna play

Posted by: b_reed23

Girl..that is one insane workout!

Posted by: SamEaston

B - it hurt. ALOT

So, today was meant to be chest, but last night at circuits we did about 100 pushups so my chest is quite fatigued today. I decided to leave chest to another day and do shoulders:

Tuesday 11th March

Wala Challenge Week - Shoulders: 40 reps - 90s RI

30 WG Pullups - BW-75lb: 4 sets

Internal + external rotation - 2 sets each arm each way

Military Press - 22lb: 28 r/p 12

Upright Row - 22lb: 25 r/p 10 r/p 5

Lat Raises - 7's: 21 r/p 9 r/p 7 r/p 3

Reverse Cable X-over - 7lb each side: 40

Rear Delt Machine - 30lb: 26 r/p 14

20 mins Bike UT1 ~150bpm (forgot heart rate monitor so don't know for sure)

Tough session, even though i didn't manage any full 40-rep sets. Unbelievably burny on the shoulders and by the time i left the gym i looked like i had shoulder pads in

Posted by: katt

Another great one Sam.. ! GJ!

Posted by: SamEaston

For all the dieters - this is hilarious!

Posted by: b_reed23

I would imagine your shoulders were fatigued from the pushups too ...

Posted by: b_reed23

this shit looks identical but it's all fuzzy and shit...

Posted by: Archangel

Awesome w/o's Sister Sam, I'd be dying if I did all that!!!

Posted by: goob

Quote:

Originally Posted by SamEaston

For all the dieters - this is hilarious!

Is this part of THe Other Half's new ad campaign for his grocery shop?

Posted by: the other half

hey now!!!!!!!

i only sell things such as large hard cucumbers, butternuts squash, and grapefruit(for those of you that have seen"good luck chuck")

Posted by: the other half

by the way, ms. out of my fucking mind easton, the workouts

Posted by: SamEaston

Okay, 3rd day of Wala Challenge Madness. Today was Back:

Wednesday 12th March

Wala Challenge - 40 reps: 120s RI

WG Pullups - BW-75lb: 4 sets

CG Pulldowns - 50lb: 1x40

DB Rows - 18's: 1x40

Stirrup Grip Cable Rows - 35lb: 1x40

Stirrup Grip Pulldown - 50lb: 1x40

Unilateral Straight-Arm Cable Pulldown - 7lb: 2x20 (each arm)

16 mins X trainer - high intensity AT
161-171bpm (84-90% max)

Good workout. Shoulders are a bit fatigued from yesterday but nothing too major. Completed all sets at 40 reps so need to up the weight for next time, but the lats were burning by the end! Heart rate was very very high!

I've decided what i'm doing next week - TRIPLE DROP-SET WEEK

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

I would imagine your shoulders were fatigued from the pushups too ...

Yeah, they were but i decided to save chest till i was fresh and blitz shoulders since they were already a bit fatigued. I couldn't have done Back, not after a leg day like that plus the circuit training

Quote:

Originally Posted by Archangel

Awesome w/o's Sister Sam, I'd be dying if I did all that!!!

Thanks Arch - but i cope quite well with high reps. Which reinforces to me that im not built for speed or power, but for endurance.

Lets hear it for the Type II fibres - YAY!!

Quote:

Originally Posted by goob

Is this part of THe Other Half's new ad campaign for his grocery shop?

Haha, yeah. Do you think he wrote it??

Quote:

Originally Posted by the other half

by the way, ms. out of my fucking mind easton, the workouts

Thanks mate - but again, im built for endurance so these kind of things aren't mind-blowing for me. Things like DOMS' 10x3, now THATS mind blowing

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Good workout. Shoulders are a bit fatigued from yesterday but nothing too major. Completed all sets at 40 reps so need to up the weight for next time, but the lats were burning by the end! Heart rate was very very high!

I've decided what i'm doing next week - TRIPLE DROP-SET WEEK

nice w/o sammy! just checking, but are you doing 4 sets of 40 pullups??? haha, yea i'll bet you're heart rate is going by the end of a wala w/o

triple drop-set, huh? i think i need to try out double drop-set first, but your ability to one-up yourself is starting to infect me

your progress is very encouraging to my own workouts!

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

nice w/o sammy! just checking, but are you doing 4 sets of 40 pullups??? haha, yea i'll bet you're heart rate is going by the end of a wala w/o

triple drop-set, huh? i think i need to try out double drop-set first, but your ability to one-up yourself is starting to infect me

your progress is very encouraging to my own workouts!

No sorry, that was my mistake. I did 30 WG pullups, which took me 4 sets to complete with a r/p inbetween. I've been doing 30 pullups most days in an attempt to get better at them

Drop-sets are tough, but triple drop sets are fucking brutal! That should finish me off good and proper

Posted by: katt

triple drop sets????? Are you mad??? Or are you just seeing how far you can push yourself before you collapse... lol

Posted by: Irons77

Damn Sam you are one tough cookie I must say!!! Great workout girl!

Posted by: Archangel

My hats DEFINATLY tipped to you Sister Sam, Fantastic w/o!!!

Posted by: SamEaston

Quote:

Originally Posted by katt

triple drop sets????? Are you mad??? Or are you just seeing how far you can push yourself before you collapse... lol

A bit of madness comes into it, yeah

Nah, ive got a forced week off coming up because the gym is shut over Easter so im killing myself beforehand!

Quote:

Originally Posted by Irons77

Damn Sam you are one tough cookie I must say!!! Great workout girl!

Thanks mate! Not tough, just daft

Quote:

Originally Posted by Archangel

My hats DEFINATLY tipped to you Sister Sam, Fantastic w/o!!!

Aww, thanks Arch. Much appreciated

Posted by: SamEaston

No weights today, circuit training tonight though - great fun! Did it last week, and it was really tough. Heart rate was between 160-170bpm the whole time

Posted by: katt

Quote:

Originally Posted by SamEaston

No weights today, circuit training tonight though - great fun! Did it last week, and it was really tough. Heart rate was between 160-170bpm the whole time

160-170 bpm? Whats your 85% range?

Posted by: SamEaston

Yeah, 160bpm is 83% of my max and 170bpm is 88% of my max.

Posted by: goob

Quote:

Originally Posted by katt

triple drop sets????? Are you mad??? Or are you just seeing how far you can push yourself before you collapse... lol

Yup, mistress Sam is fairly pushing the boat out with these crazy workouts....

Come to think of it.....was it 'sam' who launched a thousand ships back in the days of yonder?

Posted by: nadirmg

so here's a question: what is a wala cardio challenge look like? 40 min of HIIT? no! don't do it!

so what's your plan for workouts after wala-fest is over?

Posted by: JailHouse

Nice Sam your work outs are nicely put together. 160-170 hart rate for that long would prolly kill me.

Posted by: SamEaston

Quote:

Originally Posted by goob

Yup, mistress Sam is fairly pushing the boat out with these crazy workouts....

Come to think of it.....was it 'sam' who launched a thousand ships back in the days of yonder?

I've learned from the best mate - your workouts make mine look like a like paddle on a sunday afternoon!

Quote:

Originally Posted by nadirmg

so here's a question: what is a wala cardio challenge look like? 40 min of HIIT? no! don't do it!

so what's your plan for workouts after wala-fest is over?

Christ!! A Wala Cardio Challenge - thats asking for trouble!

I think, after my week off, im going to try 2 sets of 8-10 reps again, to failure. I've not done failure training for ages so that should be fun!

Speaking of which, i need to post up my new program and get it critiqued by the lads and lassies of this board. I'll do that soon . . . .

Quote:

Originally Posted by JailHouse

Nice Sam your work outs are nicely put together. 160-170 hart rate for that long would prolly kill me.

Thanks JH - nice of you to stop in!

That workout almost killed me, im telling you!

Posted by: SamEaston

Friday 14th March

Wala Challenge Bench Day - 120s RI

WG Pullups (BW-75lb)
10 - the cable was dragging along the wheel making this really tough. Couldn't fix it myself so i just left it. Pissed off

Flat DB Bench - 18's: 1x40

Incline DB Bench - 18's: 1x25, 1x15 - whew, tired already!

CG Bench - 30lb: 1x20 r/p 1x10 r/p 1x10 - owwwwww

Pec Dec - 45lb: 1x40

Incline DB Flys - 18's: 8, 6, 6, 6 (couldn't take any more high reps!)

Seated Calf Raises - 110lb: 1x34, 1x19, 1x18

30 mins X-trainer - high intensity (UT1)
heart rate 157-167bpm (82-88% max)

Death.

Posted by: katt

Quote:

Originally Posted by SamEaston

Yeah, 160bpm is 83% of my max and 170bpm is 88% of my max.

Damn,, I wish I could get mine up that high.. my 85% is 154... and the trainer at the gym said never to go over that unless I wanted to burn my muscle mass...

Great chest workout! That would be really hard to do all those inclines after regular benching.. owweeee

We have one of those cable machines that is "sticky" also.. it's really annoying..

Posted by: the other half

sam, enjoy your week of rest, you will come back feeling like a new woman and strong as hell.

Posted by: Archangel

Good GOD, what a w/o!!! Go relax or somethin, please!!! Have a Great weekend Sister Sam!!!

Posted by: IceDragon

I thought I'd find you on here...

Posted by: SamEaston

Quote:

Originally Posted by katt

Damn,, I wish I could get mine up that high.. my 85% is 154... and the trainer at the gym said never to go over that unless I wanted to burn my muscle mass...

Great chest workout! That would be really hard to do all those inclines after regular benching.. owweeee

We have one of those cable machines that is "sticky" also.. it's really annoying..

Yeah, i don't believe that short term cardio like that 'burns' muscle mass - i reckon thats a load of bollocks myself. Believe me, i've plenty of fat to burn before the muscle needs to go

Yeah, 'sticky' is a good way to describe what the machine is doing. Its really fucking irritating

Quote:

Originally Posted by the other half

sam, enjoy your week of rest, you will come back feeling like a new woman and strong as hell.

I hope so OH, i really do. I'll be doing some circuit-style cardio, maybe 3 or 4 times in the week but that doesn't count as working out, not really . . . right??

Quote:

Originally Posted by Archangel

Good GOD, what a w/o!!! Go relax or somethin, please!!! Have a Great weekend Sister Sam!!!

Haha, thanks Arch! It was a killer and my chest is REALLY sore today

Plenty time to relax, plenty time for that!

Quote:

Originally Posted by IceDragon

I thought I'd find you on here...

Hey Ice! Welcome to IM - it's just about as cool as EB (almost!).

Posted by: SamEaston

Saturday 15th March

Legs - Supersets of DEATH - 60s RI

1a. Front Squats - 90lb
1b. RDL's - 80lb
- 8, 8, 7, 7, 6 oh dear . . . . .

2a. Split Squats - 82.5lb
2b. Deads - 80lb
- 10, 10, 10, 10 couldn't do a 5th set, could barely stand

3a. Leg Extension - 95lb
3b. Seated Calf Raises - 155lb
- 9, 8, 8, 8, 8 em . . . . . .

- buy this time i was taking about 2 mins to recover. I didn't care, i just wanted to make it to 5 sets.

25 mins X-trainer- moderate intensity UT1
137-143bpm (71-74% of max)

So, a tough workout, but not tough in the same way as last week, where i seriously wanted to puke. This week, i just simply felt that i couldn't go on. From the last set of the 1st superset i was just thinking, i simply don't have the strength to carry on (i do, because i ate loads of carbs last night, so it wasnt lack of food

), so that's what made today particularly tough. It was a real case of mind over matter, i just kept telling myself that the sooner i finsished all my sets, the sooner i could hit the showers and go home.

For that reason the cardio was mind-numbing. I mean my legs were shaking so much i could barely stay on the machine, but my goal was 30 minutes and that last 5 seemed to stretch into infinity, so i stopped at 25. Believe me, it felt like i was on that bloody thing for about 3 hours

As an aside, i was at my mates house last night for a Wii party. He bought a Nintendo Wii about 3 months ago and he had us all round for food and games and it was bloody hilarious. We were boxing and i swear to god, i punched myself in the face about 5 times, and flicked myself in the eye with the cable at least twice. Anyone who has played boxing on a Wii will know what i mean. I almost wet myself with laughter. It was a brilliant night, but i let myself down by eating too much in the way of pizza and doritoes, so i woke up this morning with my mouth feeling like i'd been licking the carpet all night and sluggish as hell.

I don't know why i wanted to confess my sins to you all, and i don't need a foot up the arse telling me its bad for me and wont help me reach my goals because the disappointment i feel in myself is more than enough for me.

Posted by: Archangel

Great w/o and awesome job fighting through that!!! I hear ya about the wii, we (lol) have one and I love it!!!

Posted by: SamEaston

Quote:

Originally Posted by Archangel

Great w/o and awesome job fighting through that!!! I hear ya about the wii, we (lol) have one and I love it!!!

Haha

Thanks Arch! Im thinking of getting one myself - it made for great cardio!

Posted by: SamEaston

Monday 17th March

Back - Triple Drop Sets - 45s RI

CG Pulldown
(110lb) 5 (92.5lb) 13 (75lb) 10

Stirrup Grip Pulldown
(92.5lb) 11 (75lb) 17, 14 (61lb was too light)

Stirrup Grip cable Row
(65lb) 13 (60lb) 13 (55lb) 14

Unilateral Reverse Cable X-over
(13lb each) 11, 7 (6lb each) 15

Unilateral Straight Arm Pulldown
(13lb) 9 (6lb) 11, 7

CG BB Row
(55lb) 12, 10, 10
(area too busy to swap weights over)

Cardio - 25 mins Bike UT1
~150bpm (78% of max)

Tough session even though i couldn't get the proper triple drop sets on some of the exercises - that was because the weight increments on some of the machines were too large, making only two options viable. Still did three sets of everything though - felt good!

Cardio was straight from hell though. My legs are still incredibly painful from Saturday and every rotation on that bike was horrendous. I was out for Nandos Chicken last night though so i couldn't miss it out really

Posted by: IceDragon

Looking good Sam.

Posted by: katt

Pizza and doritoes.. lol sounds like the perfect food for the Wii party!!

ok, so the triple drop sets.. geez!!

I don't think I would have the balls to try those... well... .. crud, why did you have to start this..

Now I have to try it..

Posted by: b_reed23

Quote:

Originally Posted by SamEaston

so i woke up this morning with my mouth feeling like i'd been licking the carpet all night and sluggish as hell.

Holy shit...talk about a major confession....you sure this was a wii party???

Posted by: SamEaston

Quote:

Originally Posted by IceDragon

Looking good Sam.

Thanks dearie!

Quote:

Originally Posted by katt

Pizza and doritoes.. lol sounds like the perfect food for the Wii party!!

ok, so the triple drop sets.. geez!!

I don't think I would have the balls to try those... well... .. crud, why did you have to start this..

Now I have to try it..

Of course you do! Shit, i hope the OH doesn't start beating on me

Quote:

Originally Posted by b_reed23

Holy shit...talk about a major confession....you sure this was a wii party???

Hey - i always used to judge how good a party was by the state i was in the next day. Believe me, it was a goodun

Posted by: nadirmg

oooooooooo, the first trip-drop set w/o. nice work, sammykins.

bah! i hate it when the gym is crowded and you can't do the weights like you want to. that's why i go in the mornings! when do you usually hit the gym?

lol. don't feel bad about the doritos and pizza. i had cinnamon rolls and scones for breakfast this weekend

you're in good company.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

oooooooooo, the first trip-drop set w/o. nice work, sammykins.

bah! i hate it when the gym is crowded and you can't do the weights like you want to. that's why i go in the mornings! when do you usually hit the gym?

lol. don't feel bad about the doritos and pizza. i had cinnamon rolls and scones for breakfast this weekend

you're in good company.

Fab! Sounds like we're just as bad as each other!

Yeah, i go first thing in the morning, around 7.30am and it's usually pretty busy. I think it's actually busier at that time than it is at say 9am, because lots of people use it before work/classes so it doesn't really give me an advantage going at that time.

Goddam you, im thinking about scones now . . . . .

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Goddam you, im thinking about scones now . . . . .

mmmm, scones with a steaming cup of tetley on a chilly rainy day. perfect.

Posted by: the other half

sam, she is old enough to do what ever she wants. and im smart enough to know that just because she wants to do it, i dont have to.

sounds like you had a good wiikend(get it),and a couple of good workouts to boot.

im glad billie said something about the "carpet licking" i was starting to get alittle excited

Posted by: Archangel

Great w/o, Insane but Great Sister Sam!!!

Posted by: nadirmg

Quote:

Originally Posted by the other half

wiikend (get it)

see what i mean? BRother Half strikes again! good thing i have some wine to go with it

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

mmmm, scones with a steaming cup of tetley on a chilly rainy day. perfect.

Quote:

Originally Posted by the other half

sam, she is old enough to do what ever she wants. and im smart enough to know that just because she wants to do it, i dont have to.

sounds like you had a good wiikend(get it),and a couple of good workouts to boot.

im glad billie said something about the "carpet licking" i was starting to get alittle excited

I get it! Good one - you obviously spent all night thinking that one up

Yeah - eating shit food always makes me feel like shit the next day, but i still eat it. Why?? WHY??

Quote:

Originally Posted by Archangel

Great w/o, Insane but Great Sister Sam!!!

Thanks Arch - that means alot coming from you! You're a whirlwind in jogging pants you are

Quote:

Originally Posted by nadirmg

see what i mean? BRother Half strikes again! good thing i have some wine to go with it

Tuesday 18th March

Shoulders - Triple Drop Sets - 45s RI

Internal and External Rotations
2 sets of 10 each way, each side. Lowest weight.

BB Military Press
(55) 7 (50) 7 (45) 6

Upright Row
(60) 7 (55) 7 (50) 7

Bilateral Lat Raises
(18's) 7 (16's) 6 (13's) 6

Lying Rear Delt Flys - Bilateral
(11's) 10 (9's) 12 (6's) 11

Rear Delt Machine
(75) 9 (60) 11 (45) 14

25 mins X trainer - Moderate intensity
150-155bpm (78-82% of max)

Really nice workout today. The gym was so quiet i was able to gather all the DB's or plates i would need for each drop-set so i could quickly swap over within the 45s rest period. Rear delt flys were killer - first time i've done these in ages, but im very much aware that my rear delts are progressing slower than my front delts (slower than everything actually) and thats mostly because i dont concentrate on them very much. Strong rear delts are a key part of my back looking good, so i need to make them more of a priority.

Posted by: katt

Great job Sam! Yeah, those rear delts are such a small muscle anyway,, it doesn't take much weight for them to be screaming in pain..

Eating that shit food... yeah... I do it too... have you ever noticed the gazillion food commercials on tv?? I especially notice them when I'm dieting..

Posted by: nadirmg

oooooh, those laying rear delt lateral raises ARE hell, aren't they! do you do 'em with your forearm fully extended or with your arm at a 90-degree angle?

quality workout, sambo!

oh and i was just thinking, you don't have any recent pictures up on here do you.... hint hint

Posted by: SamEaston

Quote:

Originally Posted by katt

Great job Sam! Yeah, those rear delts are such a small muscle anyway,, it doesn't take much weight for them to be screaming in pain..

Eating that shit food... yeah... I do it too... have you ever noticed the gazillion food commercials on tv?? I especially notice them when I'm dieting..

I know! Or cookery programs - gawd, what a nightmare. I actually have to switch them off completely, otherwise im sitting in a puddle of drool

Quote:

Originally Posted by nadirmg

oooooh, those laying rear delt lateral raises ARE hell, aren't they! do you do 'em with your forearm fully extended or with your arm at a 90-degree angle?

oh and i was just thinking, you don't have any recent pictures up on here do you.... hint hint

Elbows just have a very slight bend for the rear delts, i can't lock them out otherwise they click and get sore easily

Recent pics huh?? Well i've a couple that aren't barf inducing . . . lets see if i can find them . . . .

Posted by: SamEaston

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

lol well i'll stop eating scones if you stop eating doritos so you can get those pictures up

and also.... wa.. hey, that's not a recent pic!!

thanks for the advice on front squats. i can't wait to try 'em out!

Posted by: Gazhole

Looking great in here!

Workouts too

lol.

Hows things?

Posted by: JailHouse

Quote:

Originally Posted by SamEaston

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

Your looking great

Summer time is calling your name!

Posted by: goob

Quote:

Originally Posted by SamEaston

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

Looking good Sam, very good indeed.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

lol well i'll stop eating scones if you stop eating doritos so you can get those pictures up

and also.... wa.. hey, that's not a recent pic!!

Bloody hell - nothing gets past you huh?? I know it's not a recent picture, but you can't blame me for trying to get away with it!

By the way, it's not the Doritos that are the problem. It's the Lindt Easter Bunnys sitting on my kitchen worktop at home that are the problem. I think bunnys in my house are about to go on the endangered list

Quote:

Originally Posted by Gazhole

Looking great in here!

Workouts too

lol.

Hows things?

Hey Gaz! Everythings cool - just winding down for the holiday. I guess you're off for a month or so are you?

Bloody students

Quote:

Originally Posted by JailHouse

Your looking great

Summer time is calling your name!

Aww thanks mate! I hope i can reach my goals this year, but i'll need all you guys on my back to keep me accountable

Quote:

Originally Posted by goob

Looking good Sam, very good indeed.

Thanks Gooblet - hows things with you? You've been quietly self-destructing over there

Okay lads and lassies, well today was the last time i'll be in the gym for a whole week. How am i going to cope?? :thumbdown:

Wednesday 19th March

Chest - Triple Drop Sets : 45s RI

Flat BB Bench
(82.5) 7 (75) 7 (70) 7

CG Bench
(70) 6 (65) 6 (60) 7

Incline DB Bench
(27's) 8 (22's) 9 ( 18's) 11

Incline DB Flys
(18's) 7 (16's) 5 (13's) 7

Unilateral Tricep Pushdown - Burnout
(12lb) 1x11, 1x10, 1x9, 1x8, 1x7, 1x6, 1x5, 1x4 (no rest - one arm then the other, then back, and so on . . .)

25 mins Low intensity Bike
135-140bpm (68-72% of max)

Well, there you have it. That's it for me for a week. I'll be running maybe 3 times, but only for half an hour to keep me going. Other than that, just work, rest, eat and sleep. Happy easter everyone!

Posted by: Gazhole

Yeah, a lovely month off to do some assignments...

1x14 assignments @ 1000-3000 Words (6 Hour BI)

Thats Beer Interval

.

And shit...way to end a good session

How does one structure a burnout?

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Yeah, a lovely month off to do some assignments...

1x14 assignments @ 1000-3000 Words (6 Hour BI)

Thats Beer Interval

.

And shit...way to end a good session

How does one structure a burnout?

BI - funny!

I always hated when people were like 'Oh, you get so much holidays, you're so lucky' and you're thinking, 'yeah, i'll be lucky to get a fucking holiday between doing all these bloody assignments'. Those BI's should give you plenty respite though

Yeah - the burnout was just that, i repped until i couldn't rep any more. I never really do any isolation work on my bis/tris so i thought i'd add it in for shits and giggles. My tris don't get sore either, unlike bis, so that was my attempt at mangling the shit out of them before my week off

Posted by: katt

You're tricep burnout.. now that's what I'm talking about... awesome!! Try doing some pushups tomorrow and see how that feels..lol

You could focus on cardio and just bw exercises for the next week?? That's just stupid that they close a gym for a week..

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Bloody hell - nothing gets past you huh?? I know it's not a recent picture, but you can't blame me for trying to get away with it!
Damn straight! Nice try though

Wednesday 19th March

Chest - Triple Drop Sets : 45s RI

Flat BB Bench
(82.5) 7 (75) 7 (70) 7

CG Bench
(70) 6 (65) 6 (60) 7

Incline DB Bench
(27's) 8 (22's) 9 ( 18's) 11

Incline DB Flys
(18's) 7 (16's) 5 (13's) 7

Unilateral Tricep Pushdown - Burnout
(12lb) 1x11, 1x10, 1x9, 1x8, 1x7, 1x6, 1x5, 1x4 (no rest - one arm then the other, then back, and so on . . .)

25 mins Low intensity Bike
135-140bpm (68-72% of max)

Well, there you have it. That's it for me for a week. I'll be running maybe 3 times, but only for half an hour to keep me going. Other than that, just work, rest, eat and sleep. Happy easter everyone!

wow, so how did you week of triple-drop sets go? you likee? crazy insanity on the tricep pushdowns, sammykins! happy easter to you too. what are you doing on your week off?

Posted by: SamEaston

Quote:

Originally Posted by katt

You're tricep burnout.. now that's what I'm talking about... awesome!! Try doing some pushups tomorrow and see how that feels..lol

You could focus on cardio and just bw exercises for the next week?? That's just stupid that they close a gym for a week..

Pushups?? God - death is upon me!!

Yeah - i'll be running around the streets a couple times, scaring people

I really do need this week off though, im so tired and it's taking me ages to recover now, especially with the low cals. Im actually going to increase my cals to just below maintenance (just 100 or so less) for the week, and hopefully that'll give me enough to repair fully but not so much that my gut starts hanging over my jeans again!

Nice mental image i gave you there, huh?? Yeah, i know

Quote:

Originally Posted by nadirmg

wow, so how did you week of triple-drop sets go? you likee? crazy insanity on the tricep pushdowns, sammykins! happy easter to you too. what are you doing on your week off?

I LOVE Triple Drop Sets - they fucking crucified me! Plus, the 45s RI were such a killer after the 90s RI i had on high reps week - shiiiiiit

Yeah - like i said to Katt, i'll be working all Easter, but not working out - maybe a couple runs around the park, y'know! I'm going up to Edinburgh for 10 days at the end of next week so im working all through Easter then i can feel justified in taking some time off to see my mates and mum and dad while im at home

I'll take some pics while im in Edinburgh too and post them up. Although im sure there are some up inthis journal somewhere

What about you - what you doing over Easter?

Posted by: Irons77

Looking good Sammie! Have fun and just relax girl! The break will do much good for you

Posted by: the other half

Quote:

Originally Posted by SamEaston

Aww thanks mate! I hope i can reach my goals this year, but i'll need all you guys on my back to keep me accountable

speaking for all the guys on here. we take that as an invitation!!!!!!

Posted by: the other half

have a great holiday, and dont deplete the chocolate rabbit population over there. me, im a peeps fan.

Posted by: SamEaston

Quote:

Originally Posted by Irons77

Looking good Sammie! Have fun and just relax girl! The break will do much good for you

Thanks kid!

Im planning on spending most of my time horizontal

Quote:

Originally Posted by the other half

speaking for all the guys on here. we take that as an invitation!!!!!!

Absolutely! I don't mean get on my back (well at least not all at the same time

) - but you know, a gentle reminder now and then is good!

Quote:

Originally Posted by the other half

have a great holiday, and dont deplete the chocolate rabbit population over there. me, im a peeps fan.

I don't know man . . . . . chocolate rabbits . . . . they're my favorite kind

Posted by: Irons77

Kid???????????

Posted by: JailHouse

Thats a lot of nice pressing

ur gunna be in pain after that.
With 25 min of cardio you should have no problem this year with ur goals.

Posted by: nadirmg

Quote:

Originally Posted by Irons77

Kid???????????

Posted by: Archangel

Excellent w/o's Sister Sam, drop sets and all, Insanity at its finest, Good Stuff!!!

Posted by: katt

Quote:

Originally Posted by SamEaston

hopefully that'll give me enough to repair fully but not so much that my gut starts hanging over my jeans again!

Nice mental image i gave you there, huh?? Yeah, i know

Oh nice.... yeah I can see it now.... I'll be looking at the chocolate bunny on Sunday and thinking of that image....

great.....

But..... I'll probably eat it anyway..

Posted by: vortrit

Hi. I'm still alive. Your workouts are looking great!!!

Posted by: SamEaston

Quote:

Originally Posted by Irons77

Kid???????????

Yeah, well you look younger than me - what can i say?

Quote:

Originally Posted by JailHouse

Thats a lot of nice pressing

ur gunna be in pain after that.
With 25 min of cardio you should have no problem this year with ur goals.

Thanks JH! Yeah, my legs and chest get sore the most after working out, but my back and shoulders don't. Hmmm . . . weird?

Quote:

Originally Posted by Archangel

Excellent w/o's Sister Sam, drop sets and all, Insanity at its finest, Good Stuff!!!

Thanks Arch - it was tough because im really tired, but im having a week off now so 7 days and all will be well again

Quote:

Originally Posted by katt

Oh nice.... yeah I can see it now.... I'll be looking at the chocolate bunny on Sunday and thinking of that image....

great.....

But..... I'll probably eat it anyway..

I wouldnt expect anything else

Eat through the pain, that's my motto!

Quote:

Originally Posted by vortrit

Hi. I'm still alive. Your workouts are looking great!!!

Hey V! Long time no see! Hows things?

Posted by: goob

Have a good holiday Sam. Must be nice to get back to a land of real men, after your time in England......

Posted by: SamEaston

Quote:

Originally Posted by goob

Have a good holiday Sam. Must be nice to get back to a land of real men, after your time in England......

Thanks Goob!

Yeah, i can't wait to be back among my Scottish lads, all hulking, tossing cabers, whisky-swilling, hairy-arsed . . . . .. (and that goes for some of the women too. . . . . except me, . . . i don't have a hairy arse

)

what about you? Are you off work for a week or so now?

Posted by: goob

Quote:

Originally Posted by SamEaston

)

what about you? Are you off work for a week or so now?

Alas not fair maiden. Work beckons for me like the bellow of an evil beast, it strikes fear into even the bravest of goobs.

Mind, it won't stop me from enjoying a beer or three-hundred.

Posted by: SamEaston

Quote:

Originally Posted by goob

Alas not fair maiden. Work beckons for me like the bellow of an evil beast, it strikes fear into even the bravest of goobs.

Mind, it won't stop me from enjoying a beer or three-hundred.

Thats the spirit! I won't be having much of a break either - i've got a pile of undergraduate reports on my desk that are just desperate to send me to the land of Nod . . . . zzzzzz . . . .

Posted by: b_reed23

I hope you enjoy your time off Sam...you definetly deserve it!! (try to avoid the arses that are TOO hairy!!!)

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

I hope you enjoy your time off Sam...you definetly deserve it!! (try to avoid the arses that are TOO hairy!!!)

I KNOW!! Tell me about it - but sometimes when you realise, it's too late

Posted by: Scarface30

crazy workouts in here Sam! triple drop-sets with 45 second RIs?!

you're nuts! lol

how's everything going?

Posted by: goob

Quote:

Originally Posted by SamEaston

I KNOW!! Tell me about it - but sometimes when you realise, it's too late

Not sure how to take this comment....

Posted by: SamEaston

Quote:

Originally Posted by Scarface30

crazy workouts in here Sam! triple drop-sets with 45 second RIs?!

you're nuts! lol

how's everything going?

Hiya love! Im grand, thank you! Hows things with you? Im guessing you've been pretty busy, right??!

The TDS's were just my own special way of earning a week off training!

Quote:

Originally Posted by goob

Not sure how to take this comment....

Em . . . . . well . . . . . . . sometimes theres just no avoiding them, that's all im saying. You know, what with kilts an all . . . . you put your hand up there and it's like something off shipwrecked

Posted by: Irons77

Quote:

Originally Posted by SamEaston

Yeah, well you look younger than me - what can i say?

Now you are talking girl!

Thanks JH! Yeah, my legs and chest get sore the most after working out, but my back and shoulders don't. Hmmm . . . weird?

Thanks Arch - it was tough because im really tired, but im having a week off now so 7 days and all will be well again

I wouldnt expect anything else

Eat through the pain, that's my motto!

Hey V! Long time no see! Hows things?

Posted by: vortrit

Quote:

Originally Posted by SamEaston

Hey V! Long time no see! Hows things?

Things have been pretty good. I've just been REALLY busy with work, and with school.

Posted by: b_reed23

Quote:

Originally Posted by SamEaston

I KNOW!! Tell me about it - but sometimes when you realise, it's too late

well....at that point just run your fingers through it...at least you'll have something to grab ahold of....

Posted by: goob

Quote:

Originally Posted by SamEaston

Hiya love! Im grand, thank you! Hows things with you? Im guessing you've been pretty busy, right??!

The TDS's were just my own special way of earning a week off training!

Em . . . . . well . . . . . . . sometimes theres just no avoiding them, that's all im saying. You know, what with kilts an all . . . . you put your hand up there and it's like something off shipwrecked

Sooo.......you're in the habbit of putting your hands up strange hairy men's assess?

Posted by: Archangel

Enjoy the time off Sister Sam!!!

Posted by: nadirmg

check out the new sticky in the journals section.
c'mon. you know you want to do it

Posted by: Scarface30

Quote:

Originally Posted by SamEaston

Hiya love! Im grand, thank you! Hows things with you? Im guessing you've been pretty busy, right??!

The TDS's were just my own special way of earning a week off training!

yeah, end of the year = hectic! I have 2 or 3 projects, 2 or 3 assignments and a midterm yet to do within the next 2 and a half weeks! and then the dreaded finals...oh the joys of a student life! lol

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

well....at that point just run your fingers through it...at least you'll have something to grab ahold of....

Quote:

Originally Posted by goob

Sooo.......you're in the habbit of putting your hands up strange hairy men's assess?

Not UP! God no . . . !

On maybe - not up

Quote:

Originally Posted by Archangel

Enjoy the time off Sister Sam!!!

Thanks very much Arch - its weird not going to the gym every morning. Im not sure i like it at all actually.

I am sleeping for 9 hours at a time though, which is nice for a change!

Quote:

Originally Posted by nadirmg

check out the new sticky in the journals section.
c'mon. you know you want to do it

You bugger!

Yes, im in okay? The before pics are going to be a shocker though!! Can't you PM Prince and ask him if the winner (judged by him and a couple of mods maybe) can have a free IM membership or something? Make it a bit more of an IM contest to spur people on and get more people involved?

Quote:

Originally Posted by Scarface30

yeah, end of the year = hectic! I have 2 or 3 projects, 2 or 3 assignments and a midterm yet to do within the next 2 and a half weeks! and then the dreaded finals...oh the joys of a student life! lol

Oh dear mate - believe me, i know what its like. Just keep your head down and tackle one thing at a time, it will all come together for you.

Keep us informed how things are going, i kind of feel like i've suffered through it with you

Posted by: Burner02

Cheers, Sam!

Posted by: SamEaston

So, back to the gym today after a whole week off and it was AMAZING!!! I've put together a new program to take me through the next 12 weeks, and i started it today.

Here's the whole thing for your interest:
Day 1- Lower 1 & Shoulders
Front Squats
Good Mornings
Leg Curl
Standing Calf
Internal/External Rotations
DB Shoulder Press
Lat Raises
Upright Rows

Day 2- Upper Pull
WG Pullups
Bent over BB Row
WG Cable PD
WG Cable Row
Rack Pulls

Day 3- Lower 2 & Rear Delts
OH Squats
Deads
Bulgarian Squats
Leg Extensions
Calf Raises
Rear Delt Flys
Behind Neck Press

Day 4- Upper Push
DB Flat Bench
WG BB Military Press
DB Incline Bench
Lat Raises
Unilateral Straight-Arm Pushdown
Unilateral Tricep Pushdown

3-4 sets/exercise
60s RI
Weeks 1-4 : Fail on last set only
Weeks 5+6 : Fail on every set
Weeks 7-12: Fail on last set only

Obviously, this program is focussing on shoulders and upper back, but still hoping to make reasonable gains elsewhere.

Todays workout went as follows:

Wednesday 26th March - Lower 1 & Shoulders : 60s RI
Fail on last set only

Front Squats - 75lb: 8, 8, 8, 8
Good Mornings - 65lb: 8, 8, 8, 8
Leg Curl - 75lb: 11, 10, 10, 10
Standing Calf Raises - 130lb: 15, 10, 10, 9
Internal & External Rotation - 5lb: 2 x 8-10 each side each way
DB Shoulder Press - 22's: 10, 8, 8, 6
DB Lat Raises - 13's: 8, 8, 7, 7
Upright Row - 55lb: 8, 6, 5

20 mins X-Trainer
155-166bpm (80-86% of max)

Great session - feels brilliant to be back in the gym, finally

Posted by: Irons77

Looks good Sam! How was your break? BTW your before pics can't look bad, Your little pic looks great!

Posted by: nadirmg

nice to have you back, sam

i trust you enjoyed your week off?

Posted by: SamEaston

Quote:

Originally Posted by Irons77

Looks good Sam! How was your break? BTW your before pics can't look bad, Your little pic looks great!

Hiya mate - my before pics are bad because i've put on probably an equal amount of muscle and fat since that avi pic was taken, so although i am definately more muscular, i am also much bigger due to the fat (rather embarrassing and cringeworthy).

So, although i have taken before pics (last night as a matter of fact), i am not posting them until i also have after pics, to draw the focus away from the obvious gluttony to which i have applied myself so dilligently over the past 3 months or so

My break was great, thank you! How about yourself?

Quote:

Originally Posted by nadirmg

nice to have you back, sam

i trust you enjoyed your week off?

Hey love! thanks a million!

I did enjoy my week off the gym, although i am sooooo glad to be back

How about yourself?

Posted by: goob

Quote:

Originally Posted by SamEaston

So, back to the gym today after a whole week off and it was AMAZING!!! I've put together a new program to take me through the next 12 weeks, and i started it today.

Here's the whole thing for your interest:
Day 1- Lower 1 & Shoulders
Front Squats
Good Mornings
Leg Curl
Standing Calf
Internal/External Rotations
DB Shoulder Press
Lat Raises
Upright Rows

Day 2- Upper Pull
WG Pullups
Bent over BB Row
WG Cable PD
WG Cable Row
Rack Pulls

Day 3- Lower 2 & Rear Delts
OH Squats
Deads
Bulgarian Squats
Leg Extensions
Calf Raises
Rear Delt Flys
Behind Neck Press

Day 4- Upper Push
DB Flat Bench
WG BB Military Press
DB Incline Bench
Lat Raises
Unilateral Straight-Arm Pushdown
Unilateral Tricep Pushdown

3-4 sets/exercise
60s RI
Weeks 1-4 : Fail on last set only
Weeks 5+6 : Fail on every set
Weeks 7-12: Fail on last set only

Obviously, this program is focussing on shoulders and upper back, but still hoping to make reasonable gains elsewhere.

Todays workout went as follows:

Wednesday 26th March - Lower 1 & Shoulders : 60s RI
Fail on last set only

Front Squats - 75lb: 8, 8, 8, 8
Good Mornings - 65lb: 8, 8, 8, 8
Leg Curl - 75lb: 11, 10, 10, 10
Standing Calf Raises - 130lb: 15, 10, 10, 9
Internal & External Rotation - 5lb: 2 x 8-10 each side each way
DB Shoulder Press - 22's: 10, 8, 8, 6
DB Lat Raises - 13's: 8, 8, 7, 7
Upright Row - 55lb: 8, 6, 5

20 mins X-Trainer
155-166bpm (80-86% of max)

Great session - feels brilliant to be back in the gym, finally

Cool programme. Must say Sam, you must be uber fit nowdays. 6 workouts a week, including cardio, you must have great all around fitness.

Might help you even more cutting it back to a 4 day programme. Great job on the workout, that seems like a lot of volume....and thats coming from me....

Posted by: SamEaston

Quote:

Originally Posted by goob

Hiya Goobster

Yeah, im fit, but in a fat sort of way

No. Really.

Its alright, im starting a 12 week program once i get back from this conference in Edinburgh, so i'll look as good on the outside as i feel on the inside. Glad you like the program - that means alot coming from you

Im happy you agree with me on the 4 weights sessions per week instead of 5, it was kicking my butt. However, that does mean that the volume is a bit higher every day but hey ho, i'll just have to suck it up. Im hoping it'll give me an increased recovery time once im on restricted calories.

Hows things with you anyway? I need to get into your journal, see what the latest scandal is

Posted by: the other half

glad to have you back, now it is time to get to work!!!!!!

Posted by: Pylon

Heya Sammie!

I like the holding of the pre-pics until the end. I'm going to steal that idea.

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Hey love! thanks a million!

I did enjoy my week off the gym, although i am sooooo glad to be back

How about yourself?

glad you had a good rest. me? i'm just doing the usual. wake up, eat, work out, eat, go to work, eat, eat, eat, eat, go to sleep. repeat.

it's getting interesting though. trying to look for work back home in texas is looking challenging

Posted by: JailHouse

Hey same, I hope you had fun on ur break cuz its back 2 work now hahahaha. Good mornings are gr8, you never see people doing those!

Posted by: SamEaston

Quote:

Originally Posted by the other half

glad to have you back, now it is time to get to work!!!!!!

Tell me about it OH! Im a'gettin, im a'gettin ...

Quote:

Originally Posted by Pylon

Heya Sammie!

I like the holding of the pre-pics until the end. I'm going to steal that idea.

Hey Py

Yeah, i didn't want to frighten anyone, you know?!

Quote:

Originally Posted by nadirmg

glad you had a good rest. me? i'm just doing the usual. wake up, eat, work out, eat, go to work, eat, eat, eat, eat, go to sleep. repeat.