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- Thread starter SamEaston
- Start date
Thursday 31st May - 149.4lb
River Outing - 5:45am
60 mins UT2/Technical (Front end work, catch where you reach)
avg hr 128bpm (66%)
max hr 139bpm (72%)
Weights session - 12pm
Legs
Leg Press: 115kg:12 125kg: 12 135kg: 12 140kg: 12 +5kg
Leg Extension: 42kg 12/10/9 +5, up to 47kg nxt time
Hip Abductor: 36kg 8/7/7 +3kg
Hip Adductor: 32kg 9/7/6 +3kg
Standing Calf Raises: 42.5kg 12/12 45kg: 10/10 +2.5kg
Seated Calf Raises: 30kg 12/10 35kg: 8/7 +5kg
Didn't do my deadlifts today cos i was knackered after training, and i did SLDL's yesterday, so i'll give my legs a chance to recover!
Obs: Workout felt really strong
Even after training in the am, so i was well pleased.
I also seem to be getting it right with the increased carbs/slightly higher cals, and losing the fat, as its still coming off, slowly, but im getting there!!
Macros: 1700kcal / 163g CHO / 141g Protein / 43g Fat
River Outing - 5:45am
60 mins UT2/Technical (Front end work, catch where you reach)
avg hr 128bpm (66%)
max hr 139bpm (72%)
Weights session - 12pm
Legs
Leg Press: 115kg:12 125kg: 12 135kg: 12 140kg: 12 +5kg
Leg Extension: 42kg 12/10/9 +5, up to 47kg nxt time
Hip Abductor: 36kg 8/7/7 +3kg
Hip Adductor: 32kg 9/7/6 +3kg
Standing Calf Raises: 42.5kg 12/12 45kg: 10/10 +2.5kg
Seated Calf Raises: 30kg 12/10 35kg: 8/7 +5kg
Didn't do my deadlifts today cos i was knackered after training, and i did SLDL's yesterday, so i'll give my legs a chance to recover!
Obs: Workout felt really strong
Even after training in the am, so i was well pleased. I also seem to be getting it right with the increased carbs/slightly higher cals, and losing the fat, as its still coming off, slowly, but im getting there!!
Macros: 1700kcal / 163g CHO / 141g Protein / 43g Fat
Hey!
Yeah, it felt really good! I absolutely love doing legs, i work up a real sweat and my legs are like jelly afterwards!! Brilliant!
Friday 1st June
Push
Shoulder Press 20kg: 8/7/6 +4
Lat Raises: 14kg 12/10/8 +5 up to 16kg nxt time
Front Raises: 14kg 9/7/7 -
Assisted Dips: -5kg 7/6/6 +5kg
Bench Press: 20kg 10/10/10 -
Skullcrushers: 16kg 12/12/10 +1 up to 18kg nxt time
X trainer 30 mins UT2
avg hr 130bpm 67%
max hr 137bpm (71%)
Obs: Well chuffed with this workout!! Im getting closer to one of my goals which is to be doing bodyweight dips by the end of the summer (and pullups, but that might take a little longer). I'd no idea how heavy i was until i tried BW dips!! Ouch!!
Saturday 2nd June
Metropolitan Regatta
WS3 4+ race 2k
We got knocked out in the first round of this race, which was a quarter final. We weren't really too worried, because we had a technically good race and, although we were down off the start, managed to claw a bit back from some of the other crews. I wasn't giving a shit, it was the most beautiful day on Saturday, so i went off and did some shopping, chilled out and ate waaaaayyy too much food!!
I've added some pics to this post, the first 2 are the views from my boathouse, the first is the view of the Thames up towards Putney and the second is the view down towards Barnes and Chiswick. Beautiful. The next 2 photos are of the race course we were racing at, at Dorney Lake in Windsor. When we arrived, we couldn't believe how flat the water was, like a mirror! For a rower, that is the most unbelievable sight in the world, you just want to get out there in your boat and make waves!!!! Gorgeous!!
Sunday 3rd June
River training
1st Session - 2 x 30 mins UT2
avg hr 130bpm (67%)
2nd Session - 4 x 6 min sprints, race pace
avg hr 148bpm (76%)
max hr 168bpm (87%)
Absolutely gorgeous weather this weekend, so we're all basking in the sun!! Hope you have all had an amazing weekend!
Yeah, it felt really good! I absolutely love doing legs, i work up a real sweat and my legs are like jelly afterwards!! Brilliant!
Friday 1st June
Push
Shoulder Press 20kg: 8/7/6 +4
Lat Raises: 14kg 12/10/8 +5 up to 16kg nxt time
Front Raises: 14kg 9/7/7 -
Assisted Dips: -5kg 7/6/6 +5kg
Bench Press: 20kg 10/10/10 -
Skullcrushers: 16kg 12/12/10 +1 up to 18kg nxt time
X trainer 30 mins UT2
avg hr 130bpm 67%
max hr 137bpm (71%)
Obs: Well chuffed with this workout!! Im getting closer to one of my goals which is to be doing bodyweight dips by the end of the summer (and pullups, but that might take a little longer). I'd no idea how heavy i was until i tried BW dips!! Ouch!!
Saturday 2nd June
Metropolitan Regatta
WS3 4+ race 2k
We got knocked out in the first round of this race, which was a quarter final. We weren't really too worried, because we had a technically good race and, although we were down off the start, managed to claw a bit back from some of the other crews. I wasn't giving a shit, it was the most beautiful day on Saturday, so i went off and did some shopping, chilled out and ate waaaaayyy too much food!!
I've added some pics to this post, the first 2 are the views from my boathouse, the first is the view of the Thames up towards Putney and the second is the view down towards Barnes and Chiswick. Beautiful. The next 2 photos are of the race course we were racing at, at Dorney Lake in Windsor. When we arrived, we couldn't believe how flat the water was, like a mirror! For a rower, that is the most unbelievable sight in the world, you just want to get out there in your boat and make waves!!!! Gorgeous!!
Sunday 3rd June
River training
1st Session - 2 x 30 mins UT2
avg hr 130bpm (67%)
2nd Session - 4 x 6 min sprints, race pace
avg hr 148bpm (76%)
max hr 168bpm (87%)
Absolutely gorgeous weather this weekend, so we're all basking in the sun!! Hope you have all had an amazing weekend!
It is a great venue to row from! Here's another one of the front of the boathouses. These were taken around 6am, so no river traffic! Its days like that which remind me why i love rowing so much! Its a real escape from the hustle and bustle of London, without leaving London!!
Oh and the MacDonalds bag on the bench in the front of the picture. Its not mine . . . . honest
Oh and the MacDonalds bag on the bench in the front of the picture. Its not mine . . . . honest
Haha.....those pictures certainly are nice. I normally go to the lake once a year with some buddies. It is beautiful there. I think those pictures really compare well! But we need some with you in them. 
Hmmm, i don't photograph well im afraid!
Normal rowing attire doesn't do much for me either really! Skin tight lycra, often soaked to the skin, green wellies and hair plastered to your head!
Sexy!!
Normal rowing attire doesn't do much for me either really! Skin tight lycra, often soaked to the skin, green wellies and hair plastered to your head!
Sexy!!
Monday 4th June - 151.8lb
80 minutes UT2 Erg
avg hr 131bpm (68%)
max hr 137bpm (71%)
Boring as hell!!
Thank god for MP3 players ! 
Macros: 1610kcal / 142g CHO / 166g Protein / 41g Fat
Hope you're all well! We saw a dead rat floating down the river after our outing today! Ahhh, nothing like the smell of dead rat in the morning!!
80 minutes UT2 Erg
avg hr 131bpm (68%)
max hr 137bpm (71%)
Boring as hell!!
Thank god for MP3 players ! Macros: 1610kcal / 142g CHO / 166g Protein / 41g Fat
Hope you're all well! We saw a dead rat floating down the river after our outing today! Ahhh, nothing like the smell of dead rat in the morning!!
Tuesday 5th June - 150lb
river training - 5:45am
~60 mins technical outing with some steady state thrown in
avg hr 138bpm (71%)
max hr 157bpm (81%)
- actually worked quite hard this morning, despite how early it was!
Weights session - Legs
Deadlift 36kg: 10/10/10 -
Leg Press: 125kg 12 130kg 12 135kg 12 140kg -
Hip Abductor: 36kg 9/8/8 +3
Hip Adductor: 32kg 8/8/8 +2
Leg Extension: 47kg 8/7/6 +4kg
Standing Calf: 42.5kg 12/12 45kg: 12/11 up 2.5kg next time
Seated Calf: 30kg 12/12 35kg 8/8 +3
Cardio - X trainer 30 mins UT1
avg hr 146bpm (75%)
max hr 151bpm (78%)
Macros: 1690kcal / 186g CHO / 154g Protein / 31g Fat
Obs: Today was a very heavy day! My legs, although i got reasonably good numbers up, were screaming the whole way through my weights session, only to be finished off good and proper by a UT1 cardio stint!!
Obviously, i don't intend to continue training 3 sessions a day, and i realise its not doing much for me in terms of my weight training, which is suffering as a result of too much cardio, but Henley Regatta is 2 weeks Friday so i need to just go with it for the moment. Im dying to have a full day off, which i think this week will be Friday, but till then i just have to get my head down, quit complaining and get on with it!
river training - 5:45am
~60 mins technical outing with some steady state thrown in
avg hr 138bpm (71%)
max hr 157bpm (81%)
- actually worked quite hard this morning, despite how early it was!
Weights session - Legs
Deadlift 36kg: 10/10/10 -
Leg Press: 125kg 12 130kg 12 135kg 12 140kg -
Hip Abductor: 36kg 9/8/8 +3
Hip Adductor: 32kg 8/8/8 +2
Leg Extension: 47kg 8/7/6 +4kg
Standing Calf: 42.5kg 12/12 45kg: 12/11 up 2.5kg next time
Seated Calf: 30kg 12/12 35kg 8/8 +3
Cardio - X trainer 30 mins UT1
avg hr 146bpm (75%)
max hr 151bpm (78%)
Macros: 1690kcal / 186g CHO / 154g Protein / 31g Fat
Obs: Today was a very heavy day! My legs, although i got reasonably good numbers up, were screaming the whole way through my weights session, only to be finished off good and proper by a UT1 cardio stint!!
Obviously, i don't intend to continue training 3 sessions a day, and i realise its not doing much for me in terms of my weight training, which is suffering as a result of too much cardio, but Henley Regatta is 2 weeks Friday so i need to just go with it for the moment. Im dying to have a full day off, which i think this week will be Friday, but till then i just have to get my head down, quit complaining and get on with it!
After every set today I was yawning so much - i thought my face was gonna split in half!! Why is that? Lack of oxygen to the head or something 
My jaw was cracking too! It reminded me of when i used to get lockjaw. Then i thought, wouldn't it be funny if i got lockjaw in the gym, then had to finish my workout with my jaw locked into a yawn, like a mental person!!
Made me laugh!
My jaw was cracking too! It reminded me of when i used to get lockjaw. Then i thought, wouldn't it be funny if i got lockjaw in the gym, then had to finish my workout with my jaw locked into a yawn, like a mental person!!
Made me laugh!
Thanks mate! Much appreciated!
Im getting ready to change the exercises around in my program in a couple weeks time, so i've been researching different ways of hitting my muscles.
Im sadly, rather excited about changing my program! Can't wait to freshen things up a bit
Im getting ready to change the exercises around in my program in a couple weeks time, so i've been researching different ways of hitting my muscles.
Im sadly, rather excited about changing my program! Can't wait to freshen things up a bit
At the moment, to reduce bf as much as possible, then maintain it until about mid-Sept. During this time, i want to change my exercise selection about every 6-8 weeks. I dont expect to gain much in the way of size or add any significant weight, due to my low calorie intake. The maintenance part of this will be difficult because the rowing season finishes at the start of Aug, and doesn't start up again until end of Sept, so i'll have to motivate myself to keep on with the cardio!
In September, i want to start a clean bulking phase, which will use a variety of different phases to really force some muscle growth. I want to try some low rep/high load stuff, which i have never done before, some drop-set work which i love but is totally exhausting, and possibly some high rep stuff.
Don't really know yet exactly what i'll end up doing, but i was thinking about doing 4 week blocks of a particular routine, then having a de-load period of a week, where i will rest, eat, then start up another 4 weeks of something different.
Sorry, that was probably a longer answer than you wanted!
In September, i want to start a clean bulking phase, which will use a variety of different phases to really force some muscle growth. I want to try some low rep/high load stuff, which i have never done before, some drop-set work which i love but is totally exhausting, and possibly some high rep stuff.
Don't really know yet exactly what i'll end up doing, but i was thinking about doing 4 week blocks of a particular routine, then having a de-load period of a week, where i will rest, eat, then start up another 4 weeks of something different.
Sorry, that was probably a longer answer than you wanted!
ahhh add me on facebook!
Thats the thing I dont have face book. I have failed to get it because of that certain girl. She is a bit to persistent and with her filling up my email box I dont care to get into the whole facebook thing with her. I do believe the picture she has of me is the best I have ever taken! I look huge! And of course thats what I like.
i want to see. 
I have people like that too who email me ALL the time.
Be it ex's, people who used to hate me but all of a sudden like me, and people with e-crush's
I have people like that too who email me ALL the time.
Be it ex's, people who used to hate me but all of a sudden like me, and people with e-crush's
