SamEaston

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 ..

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.

www.extremebodybuilding.net

b_reed23

things are looking up to par in here!!

My Journal!

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

www.extremebodybuilding.net

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

www.extremebodybuilding.net

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.

www.extremebodybuilding.net

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.

www.extremebodybuilding.net

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

www.extremebodybuilding.net

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???

My Journal!

goob

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.....

nadirmg

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

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

Gazhole

Where you at, Sam?

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

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"

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Scarface30

...anyone home??

Warning: Seismic Testing Zone

14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

goob

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