Hit The Ground Running ... [Forum Archive]

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Hit The Ground Running ...

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Posted by: nadirmg

hey, we were exercise twins today with the rack pulls and BO rows

i'll bet those CG pull downs hit ya in the lats nice and proper

good work, sambo!

Posted by: b_reed23

that rowing looks killer

Posted by: countryboy

Quote:

Originally Posted by SamEaston

Tuesday 15th April

Upper 1 - 60s RI

Bent over BB Row - 65lb: 11, 10, 10, 10F

CG Pulldown - 95lb: 12, 10, 8, 7F

Stirrup Grip Cable Row - 65lb: 12, 10, 9, 9F

WG Pulldown - 95lb: 10, 9, 8, 7F

Rack Pulls - 130lb: (Over-over) 8, 8, 8 (over-under) 10, 10

Static Holds - 130lb: (over-over) 17s, 13s, 13s

Shrugs - 130lb: 10, 9, 9, 9F

DB Hammer Curls - 18's: 7, 5, 5, 4F *mangled

20 mins Rower @ Anaerobic Threshold (AT)
156-162bpm (81-84%)
4104m @ 2:26.1/500m (20spm)

Nice Job.. Keep it up!

Posted by: Scarface30

excellent couple of workouts in here Sam. you doing some serious volume! must be killer...great stuff

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

hey, we were exercise twins today with the rack pulls and BO rows

i'll bet those CG pull downs hit ya in the lats nice and proper

good work, sambo!

I don't have BO

j/k Yeah, i knew you would copy me

Quote:

Originally Posted by b_reed23

that rowing looks killer

thanks B! I was hanging on for dear life!

Quote:

Originally Posted by countryboy

Nice Job.. Keep it up!

Thanks CB!

Quote:

Originally Posted by Scarface30

excellent couple of workouts in here Sam. you doing some serious volume! must be killer...great stuff

Thanks Scar! I actually cut my 5 day split down to 4, so although it looks like im doing loads more, i actually have an extra day off if i need it ... which is nice

Yesterdays Macros
1450kcal / 43% C / 40% P / 17% F

Wednesday 16th April

Cardio only

30 mins Rower - Upper Threshold 1
6151m @2:26.3/500m (19spm)
155-163bpm (80-84% of max)

Low carb day today - pish

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

j/k Yeah, i knew you would copy me

that's right sam. i get on IM to see what you did before i go the gym. it's my new split. i call it, my 'steal sam's ideas split'.

Posted by: katt

How are you liking the diet so far Sam?

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

that's right sam. i get on IM to see what you did before i go the gym. it's my new split. i call it, my 'steal sam's ideas split'.

Thats alright - i knew you did

i steal all my ideas from Goob and Gaz anyways. I like to think of it as recycling

Quote:

Originally Posted by katt

How are you liking the diet so far Sam?

It's pish. Utter pants.

Im not kidding, everytime i sit at my desk im like 'is it time for food yet?' Im trying to write a journal paper and a couple of reports and 3 presentations, so not sitting at my desk isn't really an option.

Well, unless i stand at my desk

How about you? You must be well over halfway?

Posted by: Irons77

Hey g[rl, great w/o. Do you do standing or sitting good mornings?

Posted by: the other half

hey there pretty lady.
workouts are looking really good. lots of sets.
i hope your back feels like mine does today.

we all know how much fun it is to share "DOMS".

he will like that.

Posted by: SamEaston

Quote:

Originally Posted by Irons77

Hey g[rl, great w/o. Do you do standing or sitting good mornings?

Hiya Mate! Hows things??

Yeah, standing GMs are the way forward for me. Feet slightly apart and bending the knees, stop when back is parallel to the floor. Love em

Quote:

Originally Posted by the other half

hey there pretty lady.
workouts are looking really good. lots of sets.
i hope your back feels like mine does today.

we all know how much fun it is to share "DOMS".

he will like that.

Hiya me lovely!!

Yeah, LOVE back day i do!! Rack pulls really get into my traps, so yes - i have MAJOR DOMS!!

Posted by: Irons77

Things are going good. I bet you look good doing them GM too! lol

Posted by: katt

Quote:

Originally Posted by SamEaston

How about you? You must be well over halfway?

Yep,, I'm in the same boat... eat a meal... half an hour later I'm hungry again... it sucks.. but yeah,, I'm getting there.. I can see progress..

Posted by: goob

Quote:

Originally Posted by SamEaston

Thats alright - i knew you did

i steal all my ideas from Goob and Gaz anyways. I like to think of it as recycling

From Gaz anyway. You're workouts make too much sense to be stolen from my madness.

Although you might not like to admit it, some of the more unsavoury mischevous influence you would find in gaz and my journals has also crept in here......

Posted by: b_reed23

Posted by: SamEaston

Quote:

Originally Posted by Irons77

Things are going good. I bet you look good doing them GM too! lol

Does anyone look good doing them??

Quote:

Originally Posted by katt

Yep,, I'm in the same boat... eat a meal... half an hour later I'm hungry again... it sucks.. but yeah,, I'm getting there.. I can see progress..

Well that's great! At least you know it's worth it. For me, im just at the start of my cut, so i seem to be starving and not yet seeing any results. I know it takes time, i just have to persevere and be patient

Quote:

Originally Posted by goob

Well that's because i just can't keep you out

Quote:

Originally Posted by b_reed23

Hey babe - whats happnin'??

Yesterdays macros
1490kcal / 23% C / 54% P / 23% F

No training today. Someones coming round to fix my central heating and im running around like a headless chicken trying to get my work done before i have to go home and let them in

I'll try and get round the journals later on

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Well that's because i just can't keep you out

Because you love us too much?

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Because you love us too much?

Ach ... you got me

BTW - WTF is up with that avi?? You look like a pimp

Yesterdays Macros
1400kcal / 47% C / 31% P / 22% F
Low on protein but i didn't really have time to think about it yesterday.

Friday 17th April

Lower 2 & Rear Delts - 60s RI

OH Squats - 22lb: 12, 12, 12, 11F

BB Deads - 70lb: 10, 10, 10, 10F

Bulgarian Squats - BW+10lb: 10 ea side, 8, 6, 7F

Leg Extensions - 85lb: 10, 7, 7, 5F

Calf Raises - 145lb: 12, 11, 10, 10F

Rear Delt Flys - 11's: 11, 10, 10, 9F

Behind Neck Military - 16lb: 9, 8, 6, 6F

20 mins Rower - Upper Threshold 1
4050m @ 2:28.1/500m @19spm
149-156bpm (77-81% of max)

In and out quick as a flash today. So much to do, so little time.

PROMISE, i'll get round the journals tonight. I know, i know ...

Thanks for sticking with me guys!

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Ach ... you got me

BTW - WTF is up with that avi?? You look like a pimp

Mwuahaha, the illusion is complete. I need a huge purple hat with a feather in it, haha.

Nice workout! Your body is probably wondering what the hell just happened to it, it was like a whirlwind of dumbells, lol.

I like the inclusion of OH Squats, too

looking good. How do you like them?

Posted by: nadirmg

nice w/o, samsamsammysam.

i with ya on getting around to everyone's journal. between work, the gym, and studying it's hard to check on everyone, yea?

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

looking good. How do you like them?

Gawd, ive got a mental image now of you looking like some extra in Starsky and Hutch - scarred for life

Im sure you're the one who started all the OH Squat carry-on?? I remember nicking them off someone, thinking it was a good idea then immediately regretting it

To tell you the truth, i love 'em. I really do. They're tough as shit, and one of those totally unforgiving exercises that you have to keep completely strict right till the end, otherwise you'll fall over!

Oh, and another question - WTF is an asshat?? Is it a hat for your ass, or a hat with an ass on it?? I don't know, these Welsh ... You're like something off 'Gavin and Stacey' you are

Quote:

Originally Posted by nadirmg

nice w/o, samsamsammysam.

i with ya on getting around to everyone's journal. between work, the gym, and studying it's hard to check on everyone, yea?

Yeah, times sure are hard when you can't skive off work for an hour or two and check out how everyone is doing

Posted by: SamEaston

Saturday 19th April

Upper 2 - 60s RI

Incline Bench Machine* - 40kg: 12, 12, 12 45lb: 8, 8F

Straight Arm Pulldown - 40kg:12, 11, 10, 9F

Unilateral Pulldown - 5kg: 10, 10, 10, 10F

DB Flat Bench - 27's: 7, 6, 6, 6F

CGBP - 45lb: 11, 10, 8, 6F

20 minutes Rower - Anaerobic Threshold (AT)
4150m @ 2:24.8/500m (20spm)
155-160bpm (80-83% of max)

* the gym was absolutely hoaching today, so i was forced to do things i wouldn't normally do out of sheer desperation to get a workout. The gym shuts at 5pm you see, and so i walk in at 3.30pm expecting it to be dead (as normal) except its like every man and his dog is in there - i couldn't believe it

Hence the 'machine' movement first :thumbdown: It was crap, but i absolutely killed myself on it, so that when i went to do my DB bench (which i normally prioritise), i was trashed and the DB's were wobbling all over the place :laughing:

Anyhow - i got a workout, just in the nick of time too - and that's all that matters

Posted by: goob

The gym was busy, but only because I advertised that you'd be doing your workout naked.

Good workout, especially for a 'makeshift' one. Weights are definately looking very good.

Posted by: SamEaston

Quote:

Originally Posted by goob

The gym was busy, but only because I advertised that you'd be doing your workout naked.

Oh dear ... imagine standing behind someone who's deadlifting naked

Yesterdays macros
1480kcal / 36% C / 47% P / 17%F

Day off today. Hope you're all having a great weekend!

Posted by: kiko

Quote:

Originally Posted by SamEaston

Oh dear ... imagine standing behind someone who's deadlifting naked

Posted by: StanUk

Nice workout Sam, how you finding the OH squats?

Posted by: goob

Quote:

Originally Posted by StanUk

Nice workout Sam, how you finding the OH squats naked?

Fixed.

I actually missed that before, great job, OH squats are evil.

How do you do them though? I found holding a bar was uncomfortable and unnatural.

Posted by: SamEaston

Quote:

Originally Posted by kiko

Indeed

Quote:

Originally Posted by StanUk

Nice workout Sam, how you finding the OH squats?

Hey Stan the Man!

Loving OH Squats - they're really tough, as i was just saying to Gaz a few posts back. The thing i love most about them is that you can't waver in your strictness of form AT ALL, which is hard when you're on the last reps of the last set and it looks like you're not going to be able to get up off the last one ...

Quote:

Originally Posted by goob

Fixed.

I actually missed that before, great job, OH squats are evil.

How do you do them though? I found holding a bar was uncomfortable and unnatural.

Thanks for that Gooblet

Yeah, i use one of the EZ bars, which weigh like ... 10lb or something?? I mean, i started with just BW and holding my hands above my head, like a retard, then started using the empty bar (hands really wide apart - helps with the balance alot better), and now im adding another 10lb or something to them.

I mean, im never going to be OH squatting 100lb or anything like that, so there's not much more room for improvement with them, but i like them and they really take all my focus and attention to do them right. They're cool

Posted by: StanUk

lol, naked OH squats would be quite interesting to see!

But yeh, there really tough, and it can leave you in a tricky position when your on the last couple reps and your trying desperatly not to drop the weight on your head

Posted by: SamEaston

Quote:

Originally Posted by StanUk

But yeh, there really tough, and it can leave you in a tricky position when your on the last couple reps and your trying desperatly not to drop the weight on your head

Im always afraid im going to tip over backwards - i dunno, it just seems to be the way i hold the bar, with my shoulders pulled back. Either way, at least it wouldn't hurt too much dropping only 20lb on myself

Yesterdays macros
1450kcal / 48% C / 32% P / 20% F

Monday 21st April

Lower 1 and Shoulders - 60s RI

Front Squats - 90lb: 8, 7, 6, 6F

Good Mornings - 70lb: 10, 10, 10, 10F

Leg Curl - 85lb: 12, 11, 9, 9F

Standing Calf - 130lb: 16F, 13F, 11F, 10F

Internal and External Rotations - 5lb: 2x 8-10 ea side, ea way

DB Militarys - 22's: 12, 10, 7, 6F

Upright Rows - 50lb: 10, 8, 7, 8F

25 mins Rower UT1
5158m @ 2:25.5/500m (20spm)
153-160bpm (79-81% of max)

Upped the weight on Front Squats today - killer. DB Militarys really drained my strength, but it might be time to attempt 26's for this exercise

Posted by: katt

WOW - nice front squats Sam!!

Posted by: Scarface30

superb workout Sam!

those are some great front squats and GMs!

how are you finding the GMs? whenever I did them, they did hit my glutes and hams quite hard, but I had discomfort in my back so I thought the reward does not out-weigh the risk!

Posted by: DOMS

Solid Front Squats and Militaries, Sam!

Posted by: goob

Wow, excellent front squats, there are many guys that would struggle to do that Sam.

Posted by: b_reed23

Those are some STRONG fucking front squats Sam!!!

Wow!!!!!!!

Posted by: SamEaston

Quote:

Originally Posted by katt

WOW - nice front squats Sam!!

Hey Katt! Thanks a million - that means alot coming from you. I is happy

Quote:

Originally Posted by Scarface30

superb workout Sam!

Hey Scar mate! I love GM's, but i've got to force myself to keep them light. They're like deads in that respect: you could add weight to them quite quickly, BUT if it all comes crashing down you could be out for weeks. So i keep em light and go to parallel - brilliant!

Quote:

Originally Posted by DOMS

Solid Front Squats and Militaries, Sam!

Well hellllooooooo there

How are you doing?? I've not spoken to you in ages, although if Gaz's sig is to be believed we've been rather busy

Quote:

Originally Posted by goob

Wow, excellent front squats, there are many guys that would struggle to do that Sam.

Forget the guys ... I was struggling with it!! My face was like a f*cking beetroot by the time i racked that baby

Quote:

Originally Posted by b_reed23

Those are some STRONG fucking front squats Sam!!!

Wow!!!!!!!

Aww, you're too kind! Thanks B

Yesterdays macros
1420kcal / 27% C / 47% P / 26% F
Had a bit of a low carb day, didn't mean to, that's just the way it turned out

Tuesday 22nd April

Upper 1 - 60s RI

Bent over BB Row - 65lb: 12, 11, 9, 8F

CG Pulldown - 95lb: 12, 10, 8, 8F

WG Cable Row - 65lb: 12, 10, 9, 9F

Shrugs - 130lb: 12, 12 145lb: 10, 10, 10F

WG Pulldown - 95lb: 9, 7, 7, 6F

DB Hammer Curls - 18's: 6, 5, 4, 4F

20 mins Rowing Anaerobic Threshold
157-160bpm (81-83% of max)
4154m @ 2:24.4/500m (21spm)

Meant to do Rack pulls and static holds today but it was one of those (rare) mornings where the gym was quite quiet, but everyone who was there was using all the free weights and the squat rack was busy the whole time. Oh well, i'll do it tomorrow.

Posted by: katt

That diet must be workin for ya Sam.. your weights looks awesome! You're moving on up!!!!

Posted by: SamEaston

Quote:

Originally Posted by katt

That diet must be workin for ya Sam.. your weights looks awesome! You're moving on up!!!!

Sheesh, fanks Katt

Posted by: nadirmg

don't you like CG pulldowns? me likes 'em!
gettin' up there with high protein macros, sambo. what do yo usually get most of your protein from?

Posted by: boilermaker

Hey Sam! Thought i'd drop in and check out your journal. I'm impressed!! Keep up the good work.

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

don't you like CG pulldowns? me likes 'em!
gettin' up there with high protein macros, sambo. what do yo usually get most of your protein from?

Hiya mate! Yeah, i like 'em - i did some today and they sorted me out good and proper!

Majority of my protein comes from tuna and nuts and cottage cheese, but not all at the same time

Quote:

Originally Posted by boilermaker

Hey Sam! Thought i'd drop in and check out your journal. I'm impressed!! Keep up the good work.

Hey there BM!! So nice of you to drop in!

Thanks for the encouragement mate - appreciate it

Posted by: katt

Tuna... ughh... I'm getting tired of it right now..

Posted by: the other half

Quote:

Originally Posted by katt

Tuna... ughh... I'm getting tired of it right now..

i told her to switch over to friskies beef and gravy, but she wont do it.

how you doing sammie?

Posted by: b_reed23

the only problem is they don't list their nutritional info on the package...how would she know how much protein she's taking in????

Posted by: SamEaston

Quote:

Originally Posted by katt

Tuna... ughh... I'm getting tired of it right now..

Nah, i love tuna. I have really low fat mayo and some sweetcorn mixed in, mmmmm yummy. Also some red peppers chopped up in it is lovely too!

Quote:

Originally Posted by the other half

i told her to switch over to friskies beef and gravy, but she wont do it.

how you doing sammie?

Isn't that dog food?? I dunno - after a few weeks of cutting, i'd probably eat dog food

Im doing great thank you! Busy at work and that, but nothing unexpected. Hows yourself?

Yesterdays Macros
1440kcal / 23% C / 45% P / 32% F

Wednesday 23rd April

Odds and Ends Workout!

Rack Pulls - 130lb: 10, 9, 8, 8F over-over grip

Static Holds - 130lb: 16s, 20s, 20s over-over grip

Lat Raises - 11's: 12, 9, 7, 7F

s/s with

Bent over Straight Arm DB Row - 11lb: 12, 9, 9, 7F

HIIT Rower
163-170bpm (84-88%)

Was supposed to be a day off today but because the rack was busy yesterday and i couldn't find the right DB's on Monday, i decided to just do a little catch-up workout today. Only took 40 minutes so it was nice to be in and out in such a short time!

Posted by: nadirmg

Quote:

Originally Posted by SamEaston

Rack Pulls - 130lb: 10, 9, 8, 8F over-over grip

Static Holds - 130lb: 16s, 20s, 20s over-over grip

man, those over-over grips will give your grip strength a run for its money! nice.

tuna - i looooove tuna. i like mixing it with low-fat mayo, some onions, then sprinkle it with low fat cheese and bake it in the oven for a bit. comes out all melty and delicious!

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

Mate - that sounds mighty fine. You and i are on the same food wavelength

Posted by: Gazhole

Lots of grip-heavy stuff there, nice

Posted by: b_reed23

MMMmmmm....Tuna with some fat free miracle whip, some pickle juice, and cheese in a whole wheat wrap

Posted by: DOMS

Quote:

Originally Posted by SamEaston

Well hellllooooooo there

How are you doing?? I've not spoken to you in ages, although if Gaz's sig is to be believed we've been rather busy

Hey beautiful!

I'm still unemployed, but I'm making do by creating websites for companies. I've come to the conclusion that I have to start my own company because there just aren't any jobs in this crappy city.

On the upside, my options trading is going alone quite well. I placed my fourth trade on Monday. It's a JUN 50 straddle on NRG. So both my third and fourth trade are making me money. w00t!

I'm going to steal Gaz's sig.

Posted by: Gazhole

^

Posted by: boilermaker

I like those tuna creations in the foil packs by starkist. they don't even need mayo. Or a can opener, or draining.

Posted by: goob

Quote:

Originally Posted by DOMS

Thanks sexy.

Great workout mistress Sam, you must be an olympic standard rower by now?

Posted by: SamEaston

Yesterdays Macros
1340kcal / 43% C / 40% P / 17% F

Cardio only today
30 minutes Rowing - STEADY STATE
6017m @ 2:29.6/500m 19spm
147-155bpm (76-80% of max)

Posted by: SamEaston

Quote:

Originally Posted by DOMS

Aw, glad to hear things are going well for you mate - brilliant!

Yeah, Gaz's sig ... well i've had worse things wrong with my ass than DOMS

Quote:

Originally Posted by boilermaker

I like those tuna creations in the foil packs by starkist. they don't even need mayo. Or a can opener, or draining.

Or a fork! ... down in one

Quote:

Originally Posted by goob

Great workout mistress Sam, you must be an olympic standard rower by now?

Ha ha - you kidding me?? To even get accepted for the training you have to be 5'11 or over. Im 3 inches short of that, believe me, that bugged me for a very long time

So now i lift weights instead

Posted by: nadirmg

keepin' it strong in here as usual, sam!
so how's your cut going?

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

keepin' it strong in here as usual, sam!
so how's your cut going?

Its going alright mate, thanks for asking. I am quite hungry most of the time though, so it's psycologically difficult, but i jsut need to bear in mind what i want to achieve and remember that miracles don't happen overnight and i'll be fine

What about yourself? How you getting on?

I feel bad, i havent' been round the journals in a couple of days ... must get my finger out ...

Yesterdays Macros
1580kcal* / 36% C / 43% P / 21% F
I had a really long day yesterday so i needed a bit more food!

Friday 25th April

Lower 2 & Rear Delts

OH Squats - 25lb: 10, 10, 8, 8F

BB Deads - 70lb: 12, 9, 9, 9F

Bulgarians - 10lb plate: 8, 8, 8, 8F each leg

Leg Extensions - 85lb: 10, 8, 8, 7F

Rear Delt Flys - 11's: 9, 8, 7, 8F

Behind Neck Military - 20lb: 12, 11, 9, 8F

20 mins X Trainer - low intensity
135-146bpm (70-76% of max)

Done. Doing a presentation today for some supervisors at uni so im stressing ... just a little

Posted by: Gazhole

Quote:

Originally Posted by SamEaston

Yeah, Gaz's sig ... well i've had worse things wrong with my ass than DOMS

Elaborate?

...please

Posted by: Gazhole

Your legs are going to kill tomorrow by the looks of that!

And dont worry, the presentation will rock! And if they dont like it you can snap them in half

Posted by: DOMS

Hiya Sam! Your workout is impressive, but it's the cut that you're doing that simply incredible.

I have never been able to cut. At least, not for more than two days.

Great job!

Posted by: goob

Quote:

Quote:

Originally Posted by SamEaston

Yeah, Gaz's sig ... well i've had worse things wrong with my ass than DOMS

You kinky, kinky devil. Always knew you liked to walk on the wild side.

Excellent workout. Are the bulgarians getting easier yet?

Posted by: the other half

are all the journals turning in to this, or is it just when goob shows up? or gaz? or doms? or me?

have fun with the presentation. if that is possible.

i think some one is gonna need a good lower body massage tonight.

Posted by: goob

Quote:

Originally Posted by the other half

are all the journals turning in to this, or is it just when goob shows up? or gaz? or doms? or me?

have fun with the presentation. if that is possible.

i think some one is gonna need a good lower body massage tonight.

Hmm.. there does seem to be a common denominator(s).......

I hope your entering TD2008 sam?

Posted by: countryboy

Great workout... Keep it up.

the end will justify the means...

Posted by: Scarface30

solid workouts in here Sam!

those are some nice static holds too!

hope the presentation went well...I always sucked at those...

Posted by: Archangel

Sister Sam, still doing it to it I see!!! Keep it up, and Best Wishes w/your presentation!!!

Posted by: SamEaston

Yesterdays macros
1350kcal / 49% C / 40% P / 11% F
Im bloody starving

Sunday and Monday are low carb days because i have to fit them in before i go up to Glasgow on Tuesday, and doing low carb while you're away on business is near to impossible

Saturday 26th April - Upper 2

DB Flat Bench - 27's: 10, 7, 7, 8F

DB Incline - 22's: 9, 8, 7, 7F

Front Plate Raises - 22lb: 9, 8, 7, 7F

CGBP - 45lb: 13, 12, 10, 9F

WGBP - 45lb: 10, 9, 9, 8F

DB Incline Flys - 18's: 8, 8, 7, 8F

HIIT Rowing 10 mins
1 min@22spm, 1 min @ 28spm
160-170bpm (84-88% of max)

Over and out

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Elaborate?

...please

Well . . . . .

Quote:

Originally Posted by Gazhole

Your legs are going to kill tomorrow by the looks of that!

And dont worry, the presentation will rock! And if they dont like it you can snap them in half

This is true! My legs were pretty sore, but the DOMS isnt as bad these days as when i first started Bulgarians. Mmmm, maybe time to throw some other crazy ass movement into the mix . . .

Quote:

Originally Posted by DOMS

Hiya Sam! Your workout is impressive, but it's the cut that you're doing that simply incredible.

I have never been able to cut. At least, not for more than two days.

Great job!

thanks mate, but believe me .. a cut is very much what i need to do. When im done with my cut and im happy with my weight, im going to post before and after pics and i'll tell you a little story about how i ended up in such a state. Until then, im pretty much starving *shrugs*

Quote:

Originally Posted by goob

You kinky, kinky devil. Always knew you liked to walk on the wild side.

Excellent workout. Are the bulgarians getting easier yet?

Hee hee, knew that would get all your imaginations flared up

Yeah, as i said to Gaz there, the Bulgarians are getting a bit easier but the main thing i notice is that im not suffering quite so much with DOMS the following couple of days. Time for a new weapon of mass destruction i reckon ...

Quote:

Originally Posted by the other half

Thanks OH - the presentation went fine, it was the questions afterwards that went on for ages. That's always the worst part, when you've done a presentation you just wanna get out of the room and as far away as possible!!

Quote:

Originally Posted by countryboy

Great workout... Keep it up.

the end will justify the means...

I hope so CB, i really do!

Quote:

Originally Posted by Scarface30

solid workouts in here Sam!

those are some nice static holds too!

hope the presentation went well...I always sucked at those...

Thanks mate - those static holds gave me the worst forearm DOMS i think i've ever had (probably because i did them over-over). Im soooooo doing them again!!

Quote:

Originally Posted by Archangel

Sister Sam, still doing it to it I see!!! Keep it up, and Best Wishes w/your presentation!!!

Aww, thanks Arch

Posted by: goob

Workouts showing no ill effects of your starvation.

Good stuff Sam, and good luck in Glasgow.

Posted by: b_reed23

speaking of starvation....what kind of progress are you making??

Posted by: SamEaston

Quote:

Originally Posted by goob

Workouts showing no ill effects of your starvation.

Good stuff Sam, and good luck in Glasgow.

Thanks alot love! The presentation is on Wednesday and i go up home tomorrow - should be fun

Quote:

Originally Posted by b_reed23

speaking of starvation....what kind of progress are you making??

Im 5lb down from when i started 2 weeks ago, which is good progress but more importantly my bf% is down by 5% - well chuffed

I reckon i've got about 8 more weeks, there or thereabouts, until i do my update pics

Yesterdays macros
1330kcal / 48% P / 21% C / 31% F
Yes - another low carb day yesterday and today

Monday 28th April - Lower 1 & Shoulders

Front Squats - 90lb: 9, 7, 7, 6F

RDL's - 80lb: 12, 12, 12, 12

Leg Curl - 85lb: 11, 9, 8, 7F

Calf Raises - 130lb: 17F, 14F, 12F, 10F

Int & Ext Rotations - 5lb: 2x 8-10 each side each way

DB Military Press - 22's: 12, 10, 6, 5F*
*still very fatigued from saturdays chest session so my strength went out the window on this one

Upright Row - 50lb: 10, 8, 8, 7F

Lat Raises - 13's: 8, 7, 6, 6F

HIIT Rower - 1 min@22spm, 1 min@ 28spm X5
2507m @ 2:17.5/500m avg

Heart rate monitor battery ran out today so my heart rate was either 60bpm or 240bpm, neither of which was particularly representative of my work rate! Time to get a new battery methinks!

Posted by: countryboy

Great job with the workout...

Quote:

Originally Posted by SamEaston

...

Im 5lb down from when i started 2 weeks ago, which is good progress but more importantly my bf% is down by 5% - well chuffed

...

NICE!

Posted by: b_reed23

wow....5%, that's awsome Sam!!!!

Posted by: SamEaston

Thanks a million guys

Posted by: goob

Quote:

Originally Posted by SamEaston

Thanks a million guys

You've thanked a million guys????????

In what way? Surely thats a record, there must be an alternate career out there for you. Maybe in the 'film' industry?

Front squats are positvely stomping! Brilliant workout Sam, the weights are really impressive.

Posted by: boilermaker

nice work sam!! 'bout 8 weeks, huh? that's kinda the time frame i'm on. taking a vacation to the beach with my wife and another couple. hope to be unfat by then, lol.

Posted by: DOMS

Great job on the workout!

Even more so on the cutting. Five pounds in two weeks? Outstanding!

I went on a cut today. Right between breakfast and lunch.

Posted by: thewicked

Quote:

Originally Posted by b_reed23

wow....5%, that's awsome Sam!!!!

NO JOKE! that's dedication! WOW!

Posted by: b_reed23

did someone say film??? Sam you just bring yourself...I'll bring the camera!!

Posted by: SamEaston

Quote:

Originally Posted by goob

You've thanked a million guys????????

In what way? Surely thats a record, there must be an alternate career out there for you. Maybe in the 'film' industry?

Front squats are positvely stomping! Brilliant workout Sam, the weights are really impressive.

You're a filthy bugger you are!

However, im not certain there are a million guys out there who deserve to be thanked, if you know what i mean ...

Quote:

Originally Posted by boilermaker

nice work sam!! 'bout 8 weeks, huh? that's kinda the time frame i'm on. taking a vacation to the beach with my wife and another couple. hope to be unfat by then, lol.

Unfat! LOL ... yeah, it's a good goal!

Quote:

Originally Posted by DOMS

Great job on the workout!

Even more so on the cutting. Five pounds in two weeks? Outstanding!

I went on a cut today. Right between breakfast and lunch.

Yeah, im starving though ...

Quote:

Originally Posted by thewicked

NO JOKE! that's dedication! WOW!

Thanks Wicked!

Quote:

Originally Posted by b_reed23

did someone say film??? Sam you just bring yourself...I'll bring the camera!!

Honestly, you're getting as bad as Goob these days ...

... oh no wait ... that's Gaz

Yesterdays macros
1420kcal / 18% C / 46% P / 37% F
*low carb day yesterday - killer!

Tuesday 29th April - Upper 1

WG Pullups - BW-35kg: 12, 7, 6F

CG Pulldown - 95lb: 10, 8, 8, 7F

WG Cable Row - 70lb: 9, 9, 8, 8F

Bent over BB Row - 65lb: 10, 10, 9, 9F

Rack Pulls - 130lb: 10, 9, 8, 7F *grip fails first

Static Holds - 130lb: (over-over) 21secF, 16sF, 16sF, 15sF

DB Hammer Curls - 16's: 10, 6, 6, 5F

No time for cardio today. Im off up to Edinburgh in about an hour, then over to Glasgow tomorrow to do my presentation at the university. I'll go to the gym at home on Thursday morning (cardio only since their weights are shite) then i'll be back on Thursday night, and back to normal proceedings on Friday!

Have fun now and WISH ME LUCK!!!!

Posted by: Gazhole

Good luck, Sam!

Great workout, too! You're pushing 100lbs on most of your lifts now, you and your damned PRs...

Posted by: countryboy

Great workout...

good luck on the presentation!

Posted by: b_reed23

Quote:

Honestly, you're getting as bad as Goob these days ...

... oh no wait ... that's Gaz

Posted by: goob

Quote:

Originally Posted by b_reed23

Posted by: Archangel

Great w/o's Sister Sam, and congrats on the cut too!!!

Posted by: Scarface30

Quote:

Originally Posted by goob

that's about what? the 150th appearance of that smiley in the past week? lol

great workout above Sam

static holds are looking great too. you should try with with DBs sometime. I've always found I get better training for my grip when I used DBs for the static holds...that's just me though

Posted by: countryboy

176 and counting...

Posted by: nadirmg

hope the presentation went well!

oooh, static holds! i hear ya on the grip strength for rack pulls. i refuse to resort to straps though. that'd be the easy way, but it wouldn't be the cowboy way.

and seriously whats up with all the prs? aren't you supposed to be cutting???

Posted by: b_reed23

she's trying to make the rest of us look bad

Posted by: boilermaker

hey sam

bet you feel better getting that presentation over with. hope it went well!!

Posted by: katt

Quote:

Originally Posted by b_reed23

she's trying to make the rest of us look bad

Posted by: Archangel

Trying??? Looks more like she IS DOING!!! Best Wishes Sister Sam, hope all is well in Sammyland!!!

Posted by: SamEaston

Quote:

Originally Posted by Gazhole

Great workout, too! You're pushing 100lbs on most of your lifts now, you and your damned PRs...

Thanks Gaz - what PR's???

Quote:

Originally Posted by countryboy

Great workout...

good luck on the presentation!

Thank you CB!

Quote:

Originally Posted by Archangel

Great w/o's Sister Sam, and congrats on the cut too!!!

Thanks Arch - i've a long way to go yet!

Quote:

Originally Posted by Scarface30

that's about what? the 150th appearance of that smiley in the past week? lol

great workout above Sam

static holds are looking great too. you should try with with DBs sometime. I've always found I get better training for my grip when I used DBs for the static holds...that's just me though

Nah, i can't be bothered with DB's for grip. I load up the rack anyway for Rack Pulls so i just do the holds right after that.

Quote:

Originally Posted by nadirmg

hope the presentation went well!

oooh, static holds! i hear ya on the grip strength for rack pulls. i refuse to resort to straps though. that'd be the easy way, but it wouldn't be the cowboy way.

and seriously whats up with all the prs? aren't you supposed to be cutting???

Presentation went fine, thank you my dear! Straps are not going to help me at the moment! If i used straps, my grip would be absolutely shocking within a couple of weeks ... it's bad enough as it is! Then what happens if you forget your straps one day?? No workout?? Yeah right ...

Quote:

Originally Posted by b_reed23

she's trying to make the rest of us look bad

Me?? I couldn't possibly

Quote:

Originally Posted by boilermaker

hey sam

bet you feel better getting that presentation over with. hope it went well!!

I feel loads better, thank you!! It was weighing on my mind for ages, but now i can forget about it ... till the next one

Friday 2nd May - Lower 2 and Rear Delts

BB Deads - 80lb: 12, 12, 12, 12F

Split Squats - 80lb: 10, 8, 7, 6F

OH Squats - 27lb: 10, 9, 8, 8F

Calf Raises - 165lb: 10, 10, 10, 10F

Rear Delt Flys - 11's: 10, 10, 10, 9F

Behind Neck Military - 22lb: 10, 7, 5, 6F

30 mins X Trainer AT
heart rate 155-165bpm

Death

Everything is back to normal now, even though i had loads of my mammys cooking when iwent home

Oh dear, fucked up the diet again ...

Posted by: nadirmg

welcome back sam! glad to hear the presentation went well.
good to be back at your home gym, yeah?

Posted by: goob

Hey gorgeous. Looks like the presentation went badly and you took out all that built up aggression on the weight room.

Awesome stuff Miss Easton.

Posted by: Archangel

Nothin like home cookin!!! Good lookin w/o too Sister Sam!!!

Posted by: countryboy

Mom's cooking.. MMMMMmmmmmmm....

Welcome back! way to hit it...

Posted by: SamEaston

Yesterdays macros
1360kcal / 45% P / 22% C / 33% F

Saturday 3rd May - Upper 2

DB Flat Bench - 27's: 10, 10, 8, 8F

DB Incline Bench - 22's: 10, 7, 9, 6F

Front Plate Raises - 22lb: 10, 9, 8, 8F

WGBP - 45lb: 15, 13, 11, 11F

1 Arm Tricep Pushdown - 12lb: 12, 12, 10, 8F

20 mins XTrainer
~160bpm

God, i could barely finish that stint on the cross-trainer. It was one of those sessions which was just Hell from start to finish, y'know. My legs are killing me after yesterday and that cardio almost finished me off completely ...

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

welcome back sam! glad to hear the presentation went well.
good to be back at your home gym, yeah?

Thanks Nads, its great to get back into the swing of things. My own gym is like a home from home for me, christ im in there almost every day!

Quote:

Originally Posted by goob

Hey gorgeous. Looks like the presentation went badly and you took out all that built up aggression on the weight room.

Awesome stuff Miss Easton.

Aww thanks hunny

Yeah, the presentation went okay but the audience was all wrong!! I was presenting to a load of immunologists about molecular biology ... they were like 'yeah, but what about the host response??' Oh well, it's good to get the practice you know

Quote:

Originally Posted by Archangel

Nothin like home cookin!!! Good lookin w/o too Sister Sam!!!

Thanks Arch - my Mammys cooking is the best! I went up with the best of intentions, don't eat much food ... you know? But when it came down to it, she went to all this effort and i just couldn't turn it down. It was yummy!!

Quote:

Originally Posted by countryboy

Mom's cooking.. MMMMMmmmmmmm....

Welcome back! way to hit it...

Thanks CB! Although i feel like something hit me ...

... like a truck

Posted by: DOMS

Quote:

Originally Posted by SamEaston

God, i could barely finish that stint on the cross-trainer. It was one of those sessions which was just Hell from start to finish, y'know. My legs are killing me after yesterday and that cardio almost finished me off completely ...

But you did it! Nice going!

I feel your pain. My legs are all kinds of messed up today because of yesterday's workout.

Posted by: goob

Like the way your always going to failure in your last set.

Also, 20 mins on one of those X trainers would have killed the best of us. No wonder you can't walk.

Posted by: SamEaston

Quote:

Originally Posted by DOMS

But you did it! Nice going!

I feel your pain. My legs are all kinds of messed up today because of yesterday's workout.

I did it YAY!

I think we all feel each others pain in that sense !! Exept Goob and Gaz, who just feel each other.

Quote:

Originally Posted by goob

Like the way your always going to failure in your last set.

Also, 20 mins on one of those X trainers would have killed the best of us. No wonder you can't walk.

Thanks Goob, i read an article about failure training and it said that the optimum number of sets to go to failure for muscle growth is one. I've got to admit, even though im training with weights less these days, i do feel like im getting more out of my workouts.

I do like the cross trainers, i have to say. Normally i would be on the rower but my heart rate monitor died and the cross trainer has a transmitter in which can interface with my chest strap, so i can follow my heart rate on that without tracking it manually.

Goddam heart rate monitor ... supposed to last 2 years, i got 16 months out of it ...

Posted by: goob

Quote:

Originally Posted by SamEaston

I did it YAY!

I think we all feel each others pain in that sense !! Exept Goob and Gaz, who just feel each other.

Goddam heart rate monitor ... supposed to last 2 years, i got 16 months out of it ...

But only when I wear wool.

Posted by: SamEaston

Quote:

Originally Posted by goob

But only when I wear wool.

comedy

Posted by: nadirmg

wow! nice workout on so little calories, sam. no wonder you were dying...
have you seen my update pictures yet???

Posted by: countryboy

Quote:

Originally Posted by SamEaston

....

but my heart rate monitor died and the cross trainer has a transmitter in which can interface with my chest strap, so i can follow my heart rate on that without tracking it manually.

Goddam heart rate monitor ... supposed to last 2 years, i got 16 months out of it ...

Hello!

I have been thinking about getting a monitor.. not needed soon, just in the "thinking / research" phase..

1. What brand / type do you have? Would you recommend (even with the failure)..
2. Do you have any experience with others brands / makes?

any input would be great...

Keep up the great work..!

Posted by: SamEaston

Quote:

Originally Posted by nadirmg

wow! nice workout on so little calories, sam. no wonder you were dying...
have you seen my update pictures yet???

I did - i just looked at them now!

You look great, i actually can't believe the difference in your back in (what seems) such a short space of time. I mean, you've done really well, but you have been training your socks off so that's expected, right?!

I see you've come up with a whole new set of goals now too ... onward and upward eh

Quote:

Originally Posted by countryboy

I have been thinking about getting a monitor.. not needed soon, just in the "thinking / research" phase..

1. What brand / type do you have? Would you recommend (even with the failure)..
2. Do you have any experience with others brands / makes?

any input would be great...

Hiya Dennis

I have only ever had one heart rate monitor and it was a Polar. I did alot of research before i bought mine, especially among real athletes as i was training competitively at the time, and the brand which was mentioned the most (for athletes) was Polar. I've got to say it's been great to have it, but since i stopped rowing so much i haven't really used all of it's functions, so a more basic model would do me now. I paid alot of money for mine, but like i say, a more basic one would do me fine now, im sure you could get a really good Polar one with basic functions for a reasonable price, although i know Nike, Adidas etc all do them too.

For me, all i need is the ability to take my heart rate and to record it as a training session inside the unit. Also i find it useful to have one which can 'test' your max heart rate as one of it's functions, and then every session you do that's recorded on the unit comes back with a percentage of the maximum heart rate you were working at. I use that as a measure of intensity.

Like i say, you can get all sorts of great ones which interface with your computer and give you printouts of your workout, or ones which you can program to bleep at you if you work below threshold etc, but it's really up to you. If you google 'Polar heart rate monitors' you'll get eye-popping choice. But for me, they are the best brand.

Oh and by the way, buying a heart rate monitor was probably the best desicion i ever made in terms of my fitness. It allows you to work at the right intensity and gives you a far more accurate idea of how hard you worked in a particular session. I can't recommend them highly enough!

Let me know what you end up deciding on

Yesterdays macros
1400kcal / 44% P / 20% C / 36% F

No training today as it is Sunday. I am going to work though - as usual

- so no rest for the wicked.

No workout tomorrow either - alas. It is a bank holiday in the UK (or maybe just in England ... hmmm) so my gym is closed. Not to worry, i'll hit it as normal on Tuesday!

Hope you're all having a great weekend!

Posted by: Scarface30

Sam

great workout on the previous page, I bet your chest and tris were "thanking" you after that

. great cardio work too

Posted by: goob

^^^ I'd 'pet' Sam's chest too......

Posted by: Archangel

Good lookin w/o Sister Sam!!! I would/could NEVE