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Hit The Ground Running ...

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Posted by: SamEaston

Quote:

Originally Posted by DeadBolt

You must be smoking something

Believe me your not heavy!

Aaaaaaaannnnyyyy wayyyyy! You just gotta keep at it and keep working eventually your cardio system will catch up...hell I never use to be able to run 50 yards before my heart would explode...now I can't get my heart rate past 165 if I tried...it sux b/c now I need to train longer and harder to get results.

Awsome workout there!!! And yea them high rep deads sure to start you off with a bang LOL

Can't wait to see some pix! Enjoy yourself!

Thanks babe!

I am genuinely heavy though. At the moment i'm 167lb

Sheesh kebabs! I'm still trying to lose 10lb then i'll be happy but i love my food at the moment and the trainings going well so im not in a hurry to change anything right now.

I'll definately put some pictures up when i get back. The Lake District is so beautiful, it's unreal. However i've just checked the 5 day forecast while we're away and it's rain, rain, rain all the way

British weather sucks

Quote:

Originally Posted by Double D

Whats the owww bout on the leg extensions?

Because it burned like a dose of the shits after a hot curry, thats why

Anyway, did a half arsed attempt at a workout today. I didn't have any time really so it was just a case of lifting a few things, throwing them about a bit and putting them down again.

Also forgot to take my little training book in with me so i didn't write anything down - crap i know.

So, i'm off and i'll update next week. Bye for now

Posted by: b_reed23

have a great time Sam!!!

Posted by: DOMS

Quote:

Originally Posted by SamEaston

Thanks babe!

I am genuinely heavy though. At the moment i'm 167lb

Sheesh kebabs!

167 doesn't sound that bad. Plus, didn't you just get off a cut? You made some great gains there. You may still have 10 pounds to go, but you should also feel really good about yourself.

It's funny that you mentioned kababs. On Saturday, I went over to a co-workers house (he's from Iran) and he made those. Plus some chicken. Very tasty.

Posted by: goob

Quote:

Originally Posted by DOMS

.

It's funny that you mentioned kababs. On Saturday, I went over to a co-workers house (he's from Iran) and he made those. Plus some chicken. Very tasty.

Er...this would have been an interesting evening to the fly on the wall...

Posted by: Pylon

Heya Sammy!

I stop in Heathrow a couple of times last week. Maybe I flew over your place!

Posted by: SamEaston

Hey all! I'm back (again). I was away for a week of walking in the Lake District which is a national park in the North East of England. I had a totally brilliant time, really fucked myself up going out hiking and climbing every day, i know it's not everyone's idea of fun but i had such a great time! It rained pretty much constantly so my photographs aren't that inspiring but i'll put some of them up anyway.

I've decided to run a strength training program for the next 8 weeks and see where i am after that. I normally do legs on a monday, as you all know, but my calves were still so painful from climbing that i had to leave them till Tuesday. Even then, following squats and DL's i still couldn't do any direct calf work .. ouchie!

Anyway, here's the weeks training so far ...

Monday 30th June – Back & Abs

Bent Over BB Row (82.5lb): 5 x 5
WGPD (90lb): 10, 10, 9, 8, 7
RDL’s (90lb): 8 x 5
Bullhorn Grip Row (75lb): 5 x 5
Cable side Bends (25lb): 10, 10, 9
Hanging Knee Raises (BW): 10, 10, 9
Bench V-ups: 15, 13, 12

30 mins X Trainer @ 164bpm

Tuesday 1st July – Legs & Shoulders

Split Squats (75lb): 5, 5, 5, 5, 4
DL’s (100): 5, 5, 5, 5, 4
Front Squats (75lb): 5, 4, 4, 4, 4
Seated Lat Raises (15’s): 6, 6, 5, 5, 5
Arnolds (22’s): 6, 6, 5, 5, 5

30 mins X Trainer @ 164-172bpm

Wednesday 2nd July – Cardio Only

40 mins X Trainer @ 160bpm
10 mins Rower – Rating Pyramids

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

have a great time Sam!!!

Thanks babes, i had a fantastic time. I'll put up some of the best pics just shortly

Hows things been for you?

Quote:

Originally Posted by DOMS

Hey DOMSy-baby

Yeah, i probably have another 15lb to drop before i look decent again, but i just need to get a grip and stop eating like a

I have made decent gains though, but its a double edged sword having a mesomorphic body type, you know. I can put on muscle relatively easily but jeez, my fat storage capacity aint half bad too

Speaking of which ... kebabs ... Mmmmm *drools*

I was close enough to Scotland while i was in the Lakes (an hour from the border) to have a real haggis and chips from this fantastic chippie. For about 15 minutes, my life was complete.

Quote:

Originally Posted by goob

Er...this would have been an interesting evening to the fly on the wall...

Indeed ... hows things in Goobland?

Quote:

Originally Posted by Pylon

Heya Sammy!

I stop in Heathrow a couple of times last week. Maybe I flew over your place!

Hey Py!

Maybe you did although if you were flying to the States you might have just gone straight out west (Heathrow is in the west of the city). Hows things going for you these days?

Posted by: SamEaston

Okay, here are some of the photos.

The first few are from the first day, when the sun actually came out for a little while. It soon disappeared behind a thick layer of cloud and never came out again for the rest of the week.

In fact, on the last day we climbed only to about 900m, and after 800 or so we were in the cloud completely. It was scary while we were up there because it came down so fast, but when we got down we were all like 'yeah, that was brilliant!'.

Posted by: goob

Quote:

Originally Posted by SamEaston

Indeed ... hows things in Goobland?

Oh you know, the world turns, the mills ground, and the fire burns.

Very picturesque, looks beautiful. Good to hear you had a good vacation. Haggis and chips? I'll pass on that for now.....

Posted by: DeadBolt

heya hun badd ass workouts there and thats some awsome country side!!! hope you had a good time!

Posted by: b_reed23

damn...that is absolutly breathtaking!!! What's up with the face in pic 5 though????

Posted by: SamEaston

Quote:

Originally Posted by b_reed23

damn...that is absolutly breathtaking!!! What's up with the face in pic 5 though????

Ha ha, i know. That was my mate, she was less than impressed that it was still raining 3 hours into our walk. I think at that stage the water had just started coming through our boots

Quote:

Originally Posted by DeadBolt

heya hun badd ass workouts there and thats some awsome country side!!! hope you had a good time!

I had a great time thanks mate! Hows things with you?

Quote:

Originally Posted by goob

Very picturesque, looks beautiful. Good to hear you had a good vacation. Haggis and chips? I'll pass on that for now.....

Vacation??

Oh ... holiday, Ahh, i see now.

Haggis and chips is amazing mate, equalled only by black pudding or white pudding.

Pretty much any mystery meat covered in batter and deep fried really

Okay dokes, here's todays shenanigans:

Thursday 3rd July - Shoulders - 45s RI

Lying Lat Raises (13) 5 x 5 (each side)
Rear Delt Flys (13's) 5 x 5
Military BB Press (50lb) 5, 5, 4, 4, 4
Behind Neck Pulldown (80) 6 x 5
Rear Delt Machine (60) 10, 8, 7, 6, 6*

Leg Press (100) 30 + 20
30 mins XTrainer @ 160-172bpm

Good sesh. With the rear delt machine i had to keep the reps higher becasue the next weight up is 80lb, so still a bit too heavy for me.

Posted by: SamEaston

Friday 4th July - Chest - 45s RI

Decline DB Bench (30's) 6, 5, 5, 5, 5
Flat Bench (77lb) 5, 3, 3, 3, 2
Decline DB Flys (22's) 5, 5, 4, 4, 4
Front Raises (13's) 6, 6, 5, 5, 5

15 mins XTrainer @ 160bpm
15 mins Bike @ 160bpm, 5 mins @ 140bpm

Good sesh. Arms tomorrow.

Posted by: goob

You have a day for each body part? Wow. Kicking major ass Sam, you should try crossfit too - It would save you doing the extra cardio and get your weight fill too. Yeah, you'd be great at it.

Posted by: SamEaston

Okay dokes, here's Saturday and today's workouts.

Saturday 5th July - Arms & Abs - 45s RI

OH Tricep Extension (25lb) 5 x 5
Hammer Curls (22's) 6, 5, 5, 4, 4
CGBP (70lb) 5, 5, 4, 3, 3
Preacher Curl (48lb) 5, 5, 5, 5, 4
Skullcrushers (26lb) 5x5
Bench Dips 12, 11, 10, 10
Hanging Knee Raises 12, 11, 7, 7
Bench V-ups 10, 10, 10
Hanging Twists 8, 8

30 mins Xtrainer @ 160-164bpm

Done.

Monday 7th July - Legs - 45s RI

Split Squats (77lb) 5x5
DL's (100lb) 5x5
Front Squats (77lb) 5, 5, 5, 4, 4
Seated Calf Raises (130lb)17, 14 (110)17, 14 (100)16, 13

35 mins XTrainer @ 160-172bpm

Posted by: SamEaston

Quote:

Originally Posted by goob

You have a day for each body part? Wow. Kicking major ass Sam, you should try crossfit too - It would save you doing the extra cardio and get your weight fill too. Yeah, you'd be great at it.

Thanks Goob, i don't know why but i just don't feel like i've worked hard enough if i don't do some sort of weight-related activity when i go to the gym. Even if it's just a half hour doing arms, some abs or some sets of calves, i just love getting the gloves on and sweating my tits off

So yeah ... maybe crossfit would be a good choice for me! I would need to lose some weight first though

BW pullups - could you imagine?? I wouldn't even get halfway.

Posted by: SamEaston

Tuesday 8th July - Back - 45s RI

Hang Clean (50lb)10,10 (55lb)8,8,8
Bent Over BB Row (90lb)5,5,5,4,4
RDL's (100)8,8,8,8,5
WGPD (110)5,5,5,5,4
Supinated Grip PD (80)8,8,8,7,6
WG High Cable Row (60lb)5x5

Cardio
15mins X Trainer @160-168bpm
15mins Bike @168bpm
5mins @150bpm

Hard. Fast. Good

Posted by: SamEaston

The guy at my gym who does crossfit was showing me how to do the Hang Cleans today (which i did yesterday for the first time), with a broomstick no less!

I made a bit of an arse of it, but i just need to get my coordination sorted out and it'll be a bit easier, im sure.

On the topic of crossfit, i attempted a crossfit-style workout today as my cardio-only day. Here's how it went:

Wednesday 9th July - Cardio only

15mins Xtrainer @ 164-168bpm

10 x DLs
10 x Thrusters
10 x BB Row
10 x Bench Press

all with a 45lb BB, 3 rounds - not timed unfortunately

15 mins Stair master - Intervals
168-176bpm

Well, i had hoped to do 5 rounds of the superset but only managed 3. The Thrusters just sapped my strength and i was really struggling. That's the point i suppose

Stairmaster just finished me off. I thought i was about to pop :laughing:

Posted by: DOMS

Quote:

Originally Posted by SamEaston

The guy at my gym who does crossfit was showing me how to do the Hang Cleans today (which i did yesterday for the first time), with a broomstick no less!

I made a bit of an arse of it, but i just need to get my coordination sorted out and it'll be a bit easier, im sure.

Hiya babe!

I learn every knew exercise with an empty bar.

I've yet to do Hang Cleans, but I've understand that they are pretty technical. So don't beat yourself up!

The first time I tried to go deep on Overhead Squats, I really did fall on my arse.

Posted by: Gazhole

Yeah, dont worry about the cleans. They're not as easy as some bastards make them look, lol.

I kinda got them but it was far less than poetry in motion

OH Squats though i am on board with!

Looking awesome in here, though

. Those photos were great too, i wouldnt mind taking a trip up to Scotland. Im not too enamoured with travelling but my better half loves it, so i thought id ease myself in by going somewhere kinda similar to Wales

Any places you'd reccomend?

Posted by: SamEaston

Quote:

Originally Posted by DOMS

Hey DOMS

I know, i am using an empty bar now. What i didn't realise about hang cleans is that they're actually quite complex. Watching videos of them makes them seem really easy when in fact, they're difficult to master and easy to make a mess of. So, there are 2 lovely gents at my gym who are crossfit disciples and they have offered to teach me the technique from the bottom up, for which i am very grateful.

The first time i did OH squats, i almost fell backwards!! I was like wobbly, wobbly ..

Quote:

Originally Posted by Gazhole

Yeah, dont worry about the cleans. They're not as easy as some bastards make them look, lol.

I kinda got them but it was far less than poetry in motion

OH Squats though i am on board with!

Looking awesome in here, though

Any places you'd reccomend?

OH squats are brilliant - me likey

Thanks Gaz-holio

The photos were from the Lake District, not too far from you i imagine? Im sure there are gorgeous places to walk in Scotland, im told the Highlands are amazing, however you may (i) freeze to death or (ii) spend all your time soaked to the skin with rain or (iii) both

You should be able to get a train up the West coast no problem, up to Dumfries or something, i hear that's pretty nice there too.

For me, Scotland's too far away now to go on a walking holiday unless im back home visiting my Mum and Dad, and then they're not really walkers, you know. I do recommend the Lakes though, it's fucking stunning!

Thursday 10th July - Chest & Abs

Decline DB Bench (30's) 8,7,7,6,4 my right shoulder properly switched off here and i dropped the DB on myself - sheesh
Flat BB Bench (80lb) 5,5,4,4,3
Flat DB Flys (22's) 5,5,5,5,4
Standing Calf Raises (150) 10,10,10,10

Hanging Knee Raises 15,15,15 PR!

Cable Side Bends (25lb) 8,8,7 s/s with
Bench V-ups 13,11,10

Cardio
Drills for Hang Cleans ~ 15 mins
15 mins X trainer @156-164bpm
10mins Xtrainer - Intervals @160-172bpm

Death.

Got a PR on the Hanging Knee Raises, they're slowly getting better. My grip is the main thing that is improving from those, so they're a great addition to my program at the moment.

Posted by: b_reed23

things are looking up to par in here!!

Posted by: SamEaston

Thanks B!

Friday 11th July

ATG Front Squats- as a drill for Hang Cleans
(BW) 10,10
(10lb) 10,10
(45lb) 10,10,10

Behind Neck Pulldown (90lb)6,6,6,6,6
Bench Dips 10,10,9

* Gave up with the weight training at this point, my chest and shoulders are in agony from yesterday!

Cardio
15 mins Xtrainer @160-168bpm
Treadmill - 5k - 36m 21s

I think i sweated out half my bodyweight during that run

Posted by: SamEaston

Saturday 12th July

Shoulders:
BB Military Press (50lb) 5x5 PR!
Lying Lat Raises (15lb)6 *too heavy! (13lb)6,6,6,6
Behind Neck Press (22lb) 10*too light (30)6,6,5,4
And a crossfit inspired superset from the WOD:
Decline Situps10,10,10,10
Hip Extensions10,10,10,10

20 mins Xtrainer @150-154bpm

I am absolutely fucking wiped out this week, im telling you. Its amazing how much more fatigued i am just from adding in the extra bit of Hang Clean training, honestly im knackered

Im soooooooo sleeping in tomorrow

Posted by: SamEaston

Monday 14th July - Legs - 60s RI

Split Squats (85lb) 5,5,4,4,4
DL's (105lb) 7,6,6,7,6
Leg Extension (95lb) 7,7,7,7,6
RDL's (105lb) 5,5,5,5,4
Standing Calf (155lb) 12,12,10 (145lb)10,10 (110)11,9

Front Squat Drills for Hang Cleans (45lb) 3 x 10
25 mins Xtrainer 156-172bpm

Done. Fucked.

Posted by: SamEaston

Tuesday 15th July - Back Supersets of Death

Front Squat Drills (45lb) 10,10,10,10,10
Bent Over BB Row (90) 5,5,5,5,5 PR!

WGPD (110)5,5,4,4,4
Upright Row WG (50) 7,6,5,5,5

Supine Rows8,7,4 *Grip failing here
Hanging Knee Raises 15,13,10 *starting to open the knees out a bit to make it more difficult

10 mins X trainer @ 160-168bpm
10 mins Treadmill @172bpm

Short on time today. Good though.

Posted by: SamEaston

Weds 16th July

Thought i'd do Monday's crossfit training, for a laugh. Or a barf, as it turned out:

400m run
50 squats
X 4 for time

= 19m 53s

Also did front squat drills for Hang cleans, focussing on keeping the elbows up and leading with the elbows on the way up.

My ass is killing me

Posted by: b_reed23

Your ass is going to run away from home while your sleeping...why do you have to punish it and be so mean???

Posted by: goob

Quote:

Originally Posted by SamEaston

My ass is killing me

Pleased to have been of service.

Although, for future reference I'm more of a conventional fella, but bieng a modern man, the lady gets what she wants.....

Posted by: nadirmg

What's up Sam? Still throwing heavy shit around the gym?

Posted by: Gazhole

Where you at, Sam?

Posted by: the other half

well i was coming on here to say hello, but i see that you have taken a little vacation also.

anyways when you get back "HELLO"

Posted by: Scarface30

...anyone home??

Posted by: goob

Quote:

Originally Posted by Scarface30

...anyone home??

I'll untie her when I'm good and done........

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