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Hit The Ground Running ...

SamEaston said:
Oh and i forgot to say - Burner, you got the 1000th post in my journal! :thumb:

You get the booby prize which is a big kiss from me :kissu:
Click to expand...
I may have to come over to visit to collect.... ;)
 
another superb workout Sam:thumb: you have been hitting PRs left and right!!

as for the bench, maybe you could switch the CG bench with the incline. either way your chest, tris, and shoulders must be completely blitzed after those workouts!!
 
Wow - thanks guys! All your comments are MUCH appreciated :thumb:

My pecs are really quite sore today, but as i keep saying my pushing exercises are much weaker than my pulling, so i must try to catch up a bit!

My ass is more painful today following Mondays Squat shenanigans, so i did a bit of cardio at high intensity as follows:

Erg 35 mins @ UT1/AT
heart rate 154-166bpm (80-86%)

Thats it for today, short and sweet (and sweaty!). I'm off to start my experiment now and i have to find some cells that are kept in the -80C freezers. I hope i can find them quickly - everythings covered in ice/snow and it's bloody freezing in there!
 
"Sam was a scientist,
she was hooked on LSD,
intrested in mind control,
and how the monkey held the key.

Said that all life is experiments,
somebody's planning for the heir,
It's for the unexpecting citizens,
who hallucinate in fear.
Sing that."

$10, if you can guess who sang that....
 
Elvis?
 
Anyhoo - Was supposed to have a day off today but, you know me . . . . :mooh:

Thursday 31st January

Random Workout

Back Squats - 3 x 10 @ 105lb : 60s RI
3 x 10
105lb is 80% of my 1RM

Hip Abductor
45lb : 10
53lb : 10
60lb : 8
65lb : 7
71lb : 6

Pec Fly
60lb : 10
77lb : 10
93lb : 4 -with 4s M-time between reps

Shoulder Press - 40lb
24 reps
40lb is my 8RM - with 3-6s M-time btw reps

So, a nice varied workout today. Tried out this M-time thing that was in the thread Witchblade posted up the other day :http://www.ironmagazineforums.com/training/87104-hypertrophy-science-revisited.html
and as you can see with the shoulder press i managed 24 reps with my 8RM weight and 4 reps of pec fly with my 1RM.

Especially pleased with the Back Squats, which is 80% of my 1RM (which i took just after the last 5 x 5 program, so it may have decreased), and the 10 sets of 3 is part of the Waterbury Method that i stole off DOMS (:daydream:).

Nice feeling being in the gym just doing whatever takes your fancy :D
 
Slacker!

I know what you mean, my day only just began a couple hours ago and already i've logged my workouts on 2 websites, been for coffee and biscuits, eaten my sandwiches and now im about to go shopping because my experiment didn't work yesterday and so i've got nothing to do today.

Ahh, the life of a student eh :dont:
 
Scarface30 said:
nice random workout there Sam:thumb: but I'd watch out for those, with your 5x5 you should be resting when you can missy:paddle:

:laugh:
Click to expand...

I know Scar - how right you are mate :thumb:

So with the wise words of Scar in my mind, im taking today off! My quads are very sore from Squats yesterday so i think it's justified, plus im doing heavy Back day tomorrow :nail:
 
Nice work outs! I need to get back here a bit more than I have been lately!
 
Bitchin' Back Day
5 x 5 : 60s RI

Okay, so things got a bit muddled today because the gym was very busy, however it actually worked in my favour as i'll explain at the end . . . . .

CG Pullups - BW-30lb (=130lb)
4, 3, 3, 3, 2 - still a sticking point :(

1 Arm DB Rows - 35's
5, 5, 5, 4, 4 PR!

Seated Row - 105lb
5, 5, 4, 4, 4 PR!

Deadlifts - 115lb
8, 8, 7, 7, 6
- remember, im doing higher rep DL's because of my back/hips

Rack Pulls - 137.5lb
5 x 5

DB Hammer Curls - 22's
5, 5, 5, 5, 4


Okay, so DL's and Rack's at the end - not ideal huh?

Well actually, while i was waiting on the Rack to become free, i did a few Supramaximal holds for Flat Bench that i've been meaning to add in to my routine for ages which will help me reach my goal of Benching 110lb by the end of the year. Bearing in mind my max bench is 88lb/40kg, i did 3 x 10s holds with 45kg/100lb and 50kg/110lb. I even attempted a couple of partial reps to see how it felt - heavy, incase you wondered :laugh:

So then i did my DL's and Rack's, then because i was done i did some grip work with the loaded up bar. I did 4 sets of static holds with an under/over grip to complete failure (didn't take very long!). It was great to do grip work with the bar instead of DB's or plates, but usually i can't be bothered loading the thing up again to use it, if it's even free!

Stretched and left.

So it was a great session for me, even though things got a bit messed up. Went with the flow and everything turned out brilliant! Day off tomorrow (again!), happy days :thumb:
 
Good workout Sam, congrats on the PR's.

I forgot to ask, how did the club night go? I had some fucking great times at rave's in days of yore.
 
goob said:
Good workout Sam, congrats on the PR's.

I forgot to ask, how did the club night go? I had some fucking great times at rave's in days of yore.
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Thanks ye olde goobster!

It was fantastic actually. Pacha is a great nightclub, found the world over, and the night we went to was a Twisted Disco night, so basically electro-funky house. It was great! :thumb:
 
great workout Sam, and yet still more PRs:thumb:

what do you think of rack pulls? I am considering putting them into my next routine.
 
Scarface30 said:
great workout Sam, and yet still more PRs:thumb:

what do you think of rack pulls? I am considering putting them into my next routine.
Click to expand...

Thanks me lovely! Thats why i love 5 x 5. It's PR central!!!

I love Rack Pulls for a couple of reasons.
i. they are a deadlift variant so help with sticking points on DL's
ii. you can handle much heavier weights than with DL's, making it easier to progress to heavier DL's (imo).
iii. a decent squeeze at the top of the movement eliminates any need for further trap work (indeed, it nearly eliminates your traps ;) )
iv. because you're using a much heavier weight, you can work on grip at the same time.

i recommend Rack Pulls wholeheartedly. They are safe and allow you to use heavy weights :D. You want to find a rack to do them in which lets the loaded bar rest just below your knees, that's the perfect height for them. I've also said to myself that im never going to use straps in order to add weight to the bar - that way my grip should continue to improve too.
 
kickin ass and takin names in here arent ya, good workout sam.

disco=now thats a word that brings back some good memories.:dance:
 
Scarface30 said:
would you consider them a compound movement? might be a dumb question:rolleyes:
Click to expand...

Definately - i was gonna make you try them first then answer that question yourself :laugh:

DOMS said:
Great workout, Sam!

Supramaxes are fun, no?
Click to expand...

Thanks dear! Yes, actually i enjoyed doing the supramaximal holds. I really thought the 110lb would feel much heavier than it did, so i realise that pressing 110lb as a 1RM isn't all that unrealistic.

I do have long arms though so im not sure how quickly i'll reach it! Again, yet one more thing i have poached from your colourful, no-holds-barred journal DOMS. I am eternally in your debt :daydream:

the other half said:
kickin ass and takin names in here arent ya, good workout sam.

disco=now thats a word that brings back some good memories.:dance:
Click to expand...

Hey OH - thanks!

And i do LOVE a good old dance :thumb:
 
Goob - i dont know what that one is either. For some reason i don't get sound on my uni computer. I'll have a look (and maybe a headbang) on my laptop when i get home tonight :D

Monday 4th February

Legs - 5 x 5 : 60s RI

Front Squats - 95lb
5, 5, 4, 4, 4 PR!

Split Squats - 82.5lb
5 x 5

Leg Curl - 95lb
4, 3.5, 2.5, 2, 1.5 PR!
- i know, but the half reps matter to me :rolleyes:

Leg Extension - 115lb
5 x 5 PR!

Standing Calf Raises - 145lb
12, 11, 10, 8, 8 PR!

Cardio: Bike 10 mins @ Anaerobic Threshold (AT)
heart rate 166-176bpm (86% - 91%):eek:

Good leg day I feel. PR's across the board, but then, that is why we do 5 x 5 :yes:

Cardio was a fucking killer. 91% of my max heart rate + Ephidrene = dead Sam :finger:
 
I could have tried rack pulls..buuuuuut...I'm lazy like that, lol just kidding. I think I am going to add them in to my next routine.

great workout by the way, again PRs all over the place. excellent job:thumb:
 
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