Hit The Ground Running ...

SamEaston · 07-30-2007, 05:53 AM

Hey!! Hope everyone had a great weekend!!

Heres my training as it happened over the weekend and today:

Saturday 28th July - River Training

45 mins UT1
avg hr 139bpm -163bpm (72%-84%)

Sunday 29th July - River Training

60 mins UT2
avg hr 120bpm - 134bpm (62% - 69%)

Monday 30th July

Pull - heavies in bold

BW Supine Rows + Bench: 8/7/6/5
Wide Grip Chins: (-44lb) 8/6/6 +1
DB Rows: (61) 10/10 +1 (71) 6/6 +1
SLDL's: (115)10/10 (121) 10/10 (126) 6/6 +2
Rear Delt Rows: (33) 9/8/8 +1
Bicep Curl: (44) 8/5/5 +1

25 mins UT1 X trainer
heart rate 148-154bpm (76%-79%)

Feelin' good and the sun is shining here in ol' London town!

katt · 07-30-2007, 08:11 AM

Nice workout!

What's River Training?? Swimming ? Rowing?

SamEaston · 07-30-2007, 08:23 AM

Thanks Katt! Yes - All my cardio work at the weekend and during the week is based on my rowing schedule. It's really nice to row in London actually, you really feel as if you're out of the city for a little while!

Burner02 · 07-30-2007, 09:30 AM

hiya Sam!
do you have nice lats from the rowing? I figure that and nice rear delts...

SamEaston · 07-30-2007, 09:49 AM

Hey Burner

Mmm, my lats and delts might be nice if they wern't covered in fat! They've actually got much more definition since i started lifting weights but i really need to reduce my BF% to see them better.

*sighs* actually, the toughest part of this kind of training for me is the diet and calorie control. I just can't seem to stay on the weight wagon. I get distracted by chocolate bars and slices of cake . . . .

. . . . . Mmmmm . . . . . cake . . . .

katt · 07-30-2007, 10:27 AM

I know how you feel Sam

It's so funny though, for me,,, I've NEVER been a cake or chocolate lover,, I mean, I'd have plain M &M's once in a blue moon, and cake only if I went to someone's birthday.... I was a "chip" person... I'd take chips over anything else...

Now, since my diet is good 99% of the time... crap... give me cake, chocolate or anything with alot of sugar in it.... every single minute of the day and I'll devour it

Burner02 · 07-30-2007, 11:07 AM

Hey Sam!
Sounds like u suffer the same malodies that most of us do...just keep at it the best you can!

Scarface30 · 07-30-2007, 03:03 PM

hey Sam, very nice workout you had there! way to go

hope you had a great weekend!

SamEaston · 07-31-2007, 12:50 AM

Quote:

Originally Posted by katt

I know how you feel Sam

It's so funny though, for me,,, I've NEVER been a cake or chocolate lover,, I mean, I'd have plain M &M's once in a blue moon, and cake only if I went to someone's birthday.... I was a "chip" person... I'd take chips over anything else...

Now, since my diet is good 99% of the time... crap... give me cake, chocolate or anything with alot of sugar in it.... every single minute of the day and I'll devour it

That is so true - you know, i thought that going a week or so without any refined sugar and all the other junk i used to eat, would actually make me stop craving sweets and things, but actually it' done exactly the opposite. I can't walk by a bakery or a sweetie shop without having to stop for breath and i now chew sugar free gum as if my life depends on it!!

And Burner, i know everyone is going through the same thing on this board, but although sometimes it makes me feel better, there are other times when it doesn't

Im just feeling sorry for myself now! Especially today when im having the day off the gym, so i have less food to eat. Rubbish!

Scar, i had a lovely weekend, thank you. I hope you did too!

Well, the sun is shining again today and i have a meeting with my PhD supervisor in half an hour so gotta go! Have a good day now

katt · 07-31-2007, 08:31 AM

oh yeah, the gum trick... I do that also, but sometimes it just doesn't cut it - even with 10 different varieties in my desk drawer

Burner02 · 07-31-2007, 10:03 AM

what? the sun actually shines in England? I thought it was just rumor!

SamEaston · 08-01-2007, 03:51 AM

Quote:

Originally Posted by Burner02

what? the sun actually shines in England? I thought it was just rumor!

Yeah - You think England's bad, try Scotland! Bloody Hell. It hits 15c and everyone puts shorts on! Insane!

Wednesday 1st August

Legs - * denotes a rest pause of 5 breaths btw sets, without racking the bar

Squat
(44) 10/10*
(55) 10/10*
(66) 10/10 +2
(77) 6/6* +2
(88) 5/5* +2
(99) 3/3* +1 - im almost dying at this point

Good Mornings
(55) 10/10*
(66) 10/10
(77) 10/10 +1 - put weight up next time

Split Squats
(55) 7/7 each side
(66) 7/7 each side +2

Standing Calf Raises
(115) 10/10 +2.5kg
(121) 8/7/7 +1

Good workout - really feel the benefit of the Eph when doing legs! Plus my heart rate was through the roof

. Good Mornings at 77lb are really killing me! I do love them though

Going down to the river tonight for a spot of rowing - looking forward to it, it's a lovely evening!

Bee good now!!

MeatZatk · 08-01-2007, 07:54 AM

I would've been in tears after those squats! You didn't rack the bar once?

SamEaston · 08-01-2007, 08:51 AM

Hey Meat! Nice of you to pop in!

Yes, i racked the bar inbetween my sets at 66lb, then obviously between sets to change the weight! I was struggling for breath throughout the whole affair though!!

Not looking forward to the DOMS in my butt tomorrow though . . . .

Malley · 08-01-2007, 11:35 AM

That workout looks very good. Tore yourself up nicely.

Scarface30 · 08-01-2007, 02:56 PM

hola como estas Sam?...sorry the heat got to me today, lol.

that is one awesome workout! I see lots of smiley faces

Burner02 · 08-01-2007, 02:57 PM

hiya Sam!
enjoy the 'frankenstein walk' in a cuople days from that AWESOME workout!

SamEaston · 08-02-2007, 02:11 AM

Thank you muchly, your support is MUCH appreciated!

Rowing last night was interval training - 3 x 8 mins AT
avg hr 136bpm (70%)
Max hr 170bpm (88%)

It was tough but good! Had to walk past every one sitting in the pubs after work eating chips and drinking beer - not fair

Going to the gym tonight to do some cardio - can't do it this morning cos my butt hurts like mad!!

Be back soon!!

katt · 08-02-2007, 08:03 AM

OMG.... when was the last time I had chips & beer....

Malley · 08-02-2007, 06:02 PM

I had fried chicken and beer last night!!!! First time I have ate that in about 6 months!

SamEaston · 08-03-2007, 07:08 AM

Thing is, i don't even want chips and beer until i smell it!! Especially chips with vinegar and cheese melted on top . . . . . mmmmmm . . . . .. . .

Anyhoo, didn't make it to the gym yesterday which was a shame but i walked from home to uni twice cos i forgot my laptop so that was about 2 hours walking.

Today's workout was Push and is as follows:

Friday 3rd August

Abs:
Planks (1 min)
Hanging Knee Raises X 10 all of this times 3, with minimal rest inbetween
Lying Leg Raises X 10

Push-
Shoulder Press: (44) 10/10 (53) 5/4/3 -2
Bench Press: (55)10/10 (60)7/7 (66)4/4/4 +5
BW Dips: 3/3/3 -3
Rear Delts: (77)10/10 (93)4/4 increased weight by 5kg

30 mins X trainer UT1/AT
- forgot my transmitter for my heart rate monitor so i was taking my pulse every 5 mins - guesstimate of heart rate between 150-160bpm (78%-82%)

Okay so my workout today was all over the place. I took my eph then headed straight to the gym - when i should have left half an hour to let it kick in. So, got to the gym and decided to do abs which went fine but fatigued my shoulders on the planks and hanging knee raises, thus affecting my numbers on shoulder press and dips. Pants.

On Rear delts i had to increase the weight but unfortunately the next weight up on the machine is 93lb, an increase of 16lb! Christ on a bike, i wasn't sure i would be able to shift it at all!!

Never mind - its a lesson learned. I didn't manage to fit in CG Bench or skullcrushers so im going back tonight. Im also going to try out a couple of new exercises tonight cos its almost time to change my program around again!! Ooooh, exciting stuff!!

**P-funk** · 08-03-2007, 07:14 AM

How did you test your MAX-heart rate to know that the percentages of intensity you are working in are accurate?

katt · 08-03-2007, 08:04 AM

Still, you worked out - so it's all good. I have workouts that are all over the place also!

SamEaston · 08-03-2007, 09:31 AM

Quote:

Originally Posted by P-funk

How did you test your MAX-heart rate to know that the percentages of intensity you are working in are accurate?

Hi P! My heart rate monitor does it automatically. I have to do a fitness test thing of 5 minutes at varying pace on the treadmill and my watch beeps at me when to stop. Then it works it out from there. I redo it every 6 weeks or so to make sure the thresholds are current but they don't change much to be honest.

If anything, i would say the heart rate monitor calculates my max heart rate as being a bit higher than it actually is, because i've never been able to get my heart rate above 95%, even when im working really hard and feel like im about to pop!

07-30-2007, 09:30 AM	#304
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	hiya Sam! do you have nice lats from the rowing? I figure that and nice rear delts...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

07-30-2007, 11:07 AM	#307
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Hey Sam! Sounds like u suffer the same malodies that most of us do...just keep at it the best you can!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

07-30-2007, 03:03 PM	#308
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,740 Photos: 2	hey Sam, very nice workout you had there! way to go hope you had a great weekend!
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

07-31-2007, 10:03 AM	#311
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	what? the sun actually shines in England? I thought it was just rumor!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-01-2007, 07:54 AM	#313
MeatZatk Registered User Join Date: Feb 2004 Location: Tacoma, WA Posts: 951 Photos: 5	I would've been in tears after those squats! You didn't rack the bar once?
	Define Definition

07-30-2007, 08:11 AM	#302
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	Nice workout! What's River Training?? Swimming ? Rowing?

07-30-2007, 10:27 AM	#306
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	I know how you feel Sam It's so funny though, for me,,, I've NEVER been a cake or chocolate lover,, I mean, I'd have plain M &M's once in a blue moon, and cake only if I went to someone's birthday.... I was a "chip" person... I'd take chips over anything else... Now, since my diet is good 99% of the time... crap... give me cake, chocolate or anything with alot of sugar in it.... every single minute of the day and I'll devour it

07-31-2007, 08:31 AM	#310
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	oh yeah, the gum trick... I do that also, but sometimes it just doesn't cut it - even with 10 different varieties in my desk drawer

08-01-2007, 11:35 AM	#315
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	That workout looks very good. Tore yourself up nicely.
	www.crossfit.com

08-01-2007, 02:56 PM	#316
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,740 Photos: 2	hola como estas Sam?...sorry the heat got to me today, lol. that is one awesome workout! I see lots of smiley faces
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

08-01-2007, 02:57 PM	#317
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	hiya Sam! enjoy the 'frankenstein walk' in a cuople days from that AWESOME workout!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

08-02-2007, 08:03 AM	#319
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	OMG.... when was the last time I had chips & beer....

08-02-2007, 06:02 PM	#320
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	I had fried chicken and beer last night!!!! First time I have ate that in about 6 months!
	www.crossfit.com

08-03-2007, 07:14 AM	#322
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	How did you test your MAX-heart rate to know that the percentages of intensity you are working in are accurate?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-03-2007, 08:04 AM	#323
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	Still, you worked out - so it's all good. I have workouts that are all over the place also!

08-03-2007, 09:33 AM	#325
SamEaston Nice. Join Date: Nov 2006 Location: London Posts: 1,694 Photos: 6