Hit The Ground Running ...

[nadirmg]

check out the new sticky in the journals section.
c'mon. you know you want to do it

 

[Scarface30]

Hiya love! Im grand, thank you! Hows things with you? Im guessing you've been pretty busy, right??!

The TDS's were just my own special way of earning a week off training!

yeah, end of the year = hectic! I have 2 or 3 projects, 2 or 3 assignments and a midterm yet to do within the next 2 and a half weeks! and then the dreaded finals...oh the joys of a student life! lol

 

[SamEaston]

well....at that point just run your fingers through it...at least you'll have something to grab ahold of....

Sooo.......you're in the habbit of putting your hands up strange hairy men's assess?

Not UP! God no . . . !

On maybe - not up

Enjoy the time off Sister Sam!!!

Thanks very much Arch - its weird not going to the gym every morning. Im not sure i like it at all actually.

I am sleeping for 9 hours at a time though, which is nice for a change!

check out the new sticky in the journals section.
c'mon. you know you want to do it

You bugger!

Yes, im in okay? The before pics are going to be a shocker though!! Can't you PM Prince and ask him if the winner (judged by him and a couple of mods maybe) can have a free IM membership or something? Make it a bit more of an IM contest to spur people on and get more people involved?

yeah, end of the year = hectic! I have 2 or 3 projects, 2 or 3 assignments and a midterm yet to do within the next 2 and a half weeks! and then the dreaded finals...oh the joys of a student life! lol

Oh dear mate - believe me, i know what its like. Just keep your head down and tackle one thing at a time, it will all come together for you.

Keep us informed how things are going, i kind of feel like i've suffered through it with you

 

[Burner02]

Cheers, Sam!

 

[SamEaston]

So, back to the gym today after a whole week off and it was AMAZING!!! I've put together a new program to take me through the next 12 weeks, and i started it today.

Here's the whole thing for your interest:
Day 1- Lower 1 & Shoulders
Front Squats
Good Mornings
Leg Curl
Standing Calf
Internal/External Rotations
DB Shoulder Press
Lat Raises
Upright Rows

Day 2- Upper Pull
WG Pullups
Bent over BB Row
WG Cable PD
WG Cable Row
Rack Pulls

Day 3- Lower 2 & Rear Delts
OH Squats
Deads
Bulgarian Squats
Leg Extensions
Calf Raises
Rear Delt Flys
Behind Neck Press

Day 4- Upper Push
DB Flat Bench
WG BB Military Press
DB Incline Bench
Lat Raises
Unilateral Straight-Arm Pushdown
Unilateral Tricep Pushdown

3-4 sets/exercise
60s RI
Weeks 1-4 : Fail on last set only
Weeks 5+6 : Fail on every set
Weeks 7-12: Fail on last set only

Obviously, this program is focussing on shoulders and upper back, but still hoping to make reasonable gains elsewhere.


Todays workout went as follows:

Wednesday 26th March - Lower 1 & Shoulders : 60s RI
Fail on last set only

Front Squats - 75lb: 8, 8, 8, 8
Good Mornings - 65lb: 8, 8, 8, 8
Leg Curl - 75lb: 11, 10, 10, 10
Standing Calf Raises - 130lb: 15, 10, 10, 9
Internal & External Rotation - 5lb: 2 x 8-10 each side each way
DB Shoulder Press - 22's: 10, 8, 8, 6
DB Lat Raises - 13's: 8, 8, 7, 7
Upright Row - 55lb: 8, 6, 5

20 mins X-Trainer
155-166bpm (80-86% of max)

Great session - feels brilliant to be back in the gym, finally

 

[Irons77]

Looks good Sam! How was your break? BTW your before pics can't look bad, Your little pic looks great!

 

[nadirmg]

nice to have you back, sam
i trust you enjoyed your week off?

 

[SamEaston]

Looks good Sam! How was your break? BTW your before pics can't look bad, Your little pic looks great!

Hiya mate - my before pics are bad because i've put on probably an equal amount of muscle and fat since that avi pic was taken, so although i am definately more muscular, i am also much bigger due to the fat (rather embarrassing and cringeworthy).

So, although i have taken before pics (last night as a matter of fact), i am not posting them until i also have after pics, to draw the focus away from the obvious gluttony to which i have applied myself so dilligently over the past 3 months or so

My break was great, thank you! How about yourself?

nice to have you back, sam
i trust you enjoyed your week off?

Hey love! thanks a million!

I did enjoy my week off the gym, although i am sooooo glad to be back

How about yourself?

 

[goob]

So, back to the gym today after a whole week off and it was AMAZING!!! I've put together a new program to take me through the next 12 weeks, and i started it today.

Here's the whole thing for your interest:
Day 1- Lower 1 & Shoulders
Front Squats
Good Mornings
Leg Curl
Standing Calf
Internal/External Rotations
DB Shoulder Press
Lat Raises
Upright Rows

Day 2- Upper Pull
WG Pullups
Bent over BB Row
WG Cable PD
WG Cable Row
Rack Pulls

Day 3- Lower 2 & Rear Delts
OH Squats
Deads
Bulgarian Squats
Leg Extensions
Calf Raises
Rear Delt Flys
Behind Neck Press

Day 4- Upper Push
DB Flat Bench
WG BB Military Press
DB Incline Bench
Lat Raises
Unilateral Straight-Arm Pushdown
Unilateral Tricep Pushdown

3-4 sets/exercise
60s RI
Weeks 1-4 : Fail on last set only
Weeks 5+6 : Fail on every set
Weeks 7-12: Fail on last set only

Obviously, this program is focussing on shoulders and upper back, but still hoping to make reasonable gains elsewhere.


Todays workout went as follows:

Wednesday 26th March - Lower 1 & Shoulders : 60s RI
Fail on last set only

Front Squats - 75lb: 8, 8, 8, 8
Good Mornings - 65lb: 8, 8, 8, 8
Leg Curl - 75lb: 11, 10, 10, 10
Standing Calf Raises - 130lb: 15, 10, 10, 9
Internal & External Rotation - 5lb: 2 x 8-10 each side each way
DB Shoulder Press - 22's: 10, 8, 8, 6
DB Lat Raises - 13's: 8, 8, 7, 7
Upright Row - 55lb: 8, 6, 5

20 mins X-Trainer
155-166bpm (80-86% of max)

Great session - feels brilliant to be back in the gym, finally

Cool programme. Must say Sam, you must be uber fit nowdays. 6 workouts a week, including cardio, you must have great all around fitness.

Might help you even more cutting it back to a 4 day programme. Great job on the workout, that seems like a lot of volume....and thats coming from me....

 

[SamEaston]

Cool programme. Must say Sam, you must be uber fit nowdays. 6 workouts a week, including cardio, you must have great all around fitness.

Might help you even more cutting it back to a 4 day programme. Great job on the workout, that seems like a lot of volume....and thats coming from me....

Hiya Goobster

Yeah, im fit, but in a fat sort of way

No. Really.

Its alright, im starting a 12 week program once i get back from this conference in Edinburgh, so i'll look as good on the outside as i feel on the inside. Glad you like the program - that means alot coming from you Im happy you agree with me on the 4 weights sessions per week instead of 5, it was kicking my butt. However, that does mean that the volume is a bit higher every day but hey ho, i'll just have to suck it up. Im hoping it'll give me an increased recovery time once im on restricted calories.

Hows things with you anyway? I need to get into your journal, see what the latest scandal is

 

[the other half]

glad to have you back, now it is time to get to work!!!!!!

 

[Pylon]

Heya Sammie!

I like the holding of the pre-pics until the end. I'm going to steal that idea.

 

[nadirmg]

Hey love! thanks a million!

I did enjoy my week off the gym, although i am sooooo glad to be back

How about yourself?

glad you had a good rest. me? i'm just doing the usual. wake up, eat, work out, eat, go to work, eat, eat, eat, eat, go to sleep. repeat.

it's getting interesting though. trying to look for work back home in texas is looking challenging

 

[JailHouse]

Hey same, I hope you had fun on ur break cuz its back 2 work now hahahaha. Good mornings are gr8, you never see people doing those!

 

[SamEaston]

glad to have you back, now it is time to get to work!!!!!!

Tell me about it OH! Im a'gettin, im a'gettin ...

Heya Sammie!

I like the holding of the pre-pics until the end. I'm going to steal that idea.

Hey Py

Yeah, i didn't want to frighten anyone, you know?!

glad you had a good rest. me? i'm just doing the usual. wake up, eat, work out, eat, go to work, eat, eat, eat, eat, go to sleep. repeat.

it's getting interesting though. trying to look for work back home in texas is looking challenging

I know what you mean. I like the routine though, you know where you stand every day!

What kind of work are you after? What do you do?

Hey same, I hope you had fun on ur break cuz its back 2 work now hahahaha. Good mornings are gr8, you never see people doing those!

I know JH man, i really needed the week off but boy, am i glad to be back. Good mornings are brilliant, it's true though, i hardly see people doing them either. I've got to keep them light though, otherwise my lower back says

 

[katt]

OMG you're doing OH squats, deads & bugarians on the same day??

Lordy, you're going to hurt.....

Glad to have you back

 

[SamEaston]

Thursday 27th March

Upper Pull - 60s RI - Fail on last set only

CG Pullups: BW-65lb: 8, 6 *cable still sticking on this machine

Bent over BB Row - 55lb : 12, 12, 12, 13F

Stirrup Grip Cable Pulldown - 95lb: 10, 9, 8, 9F

Stirrup Grip Cable Row - 65lb: 12, 12, 11, 12F

CG Pulldown - 95lb: 12, 10, 8, 8F

Shrugs - 130lb: 10, 10, 10, 11F

DB Hammer Curls - 22's: 8, 6, 4, 4F

30 mins X-Trainer UT1
avg hr 155bpm (80% max)

Good old session. Need to up the weights on some things, don't want to go over 12 reps really. Biceps totally fatigued at the end, phew

 

[SamEaston]

OMG you're doing OH squats, deads & bugarians on the same day??

Lordy, you're going to hurt.....

Glad to have you back

Yeah, but the OH squats are just a warmup exercise really, get the blood flowing y'know?!

Thanks Katt! Its so great to be back - i missed all you guys

 

[Pylon]

I love OH squats for warm ups. Using light weight helps you keep your form right, and they get the blood moving.

Are you using BB or DBs for them?

 

[SamEaston]

I love OH squats for warm ups. Using light weight helps you keep your form right, and they get the blood moving.

Are you using BB or DBs for them?

Hey Py - i'll probably use one of the lighter BB's to start off with because i want to keep quite a wide grip. I can't imagine doing them with DB's though, i'd be wobbling all over the place. Actually, that might be good for stabilizing, might give DB's a try too

 

[Pylon]

Yup, that's why I brought it up. I'd use the BB until you are real comfortable with the form (if you aren't already), then switch.

For warming up, I haven't found anything better or faster than combining light OH squats with light hang cleans. Really gets the blood moving, and you can use the same BB for both.

 

[SamEaston]

Yup, that's why I brought it up. I'd use the BB until you are real comfortable with the form (if you aren't already), then switch.

For warming up, I haven't found anything better or faster than combining light OH squats with light hang cleans. Really gets the blood moving, and you can use the same BB for both.

Thats a great idea Py - although Hang Cleans frighten me. Im always scared im going to lose control of the bar and smack myself in the face with it

 

[goob]

Great workout Sam. For some reason "stirrup grip" has me picturing you in jodhpurs and leggings on the back of a horse called princess, doing exersices?????

 

[SamEaston]

Yeah, that's what i wear to the gym

 

[goob]

You kinky devil, you....

 

[Pylon]

I think Katt has a pair of those to go with her whip.

 

[Pylon]

Thats a great idea Py - although Hang Cleans frighten me. Im always scared im going to lose control of the bar and smack myself in the face with it

Nah, you'd be fine. You don't really pull the bar up so much as throw it from your hips and get under it. You might try it with the light BB and see how it feels. (But that is one move that really helps if you have someone to watch your form who knows how to do them properly.)

 

[katt]

Yeah, that's what i wear to the gym

Sweet!!! I totally had a pair of those in the 80's

I think Katt has a pair of those to go with her whip.

Only my shoes are more "hooker shoes" higher heels that you can totally fall off of.....

 

[Pylon]

"Boys, go get Momma's stripper shoes out of your Lego box. I've got a date!" - Joy, My Name Is Earl

 

[katt]

"Boys, go get Momma's stripper shoes out of your Lego box. I've got a date!" - Joy, My Name Is Earl