Hit The Ground Running ...

[goob]

I hope this smiley is not an indication of OH and katt's sexual preferences.




If so, I think you and katt will be getting a lot .....er...more intimate......while he watches.....

 

[katt]

I hope this smiley is not an indication of OH and katt's sexual preferences.




If so, I think you and katt will be getting a lot .....er...more intimate......while he watches.....

 

[the other half]

hey just trying to spread cheer. and no thats not the name of my penis.

 

[b_reed23]

 

[1quick1]

Hey Sam

 

[boilermaker]

sam

 

[SamEaston]

Oh dear guys! I've been gone for so long i got an email from IM asking me to come back!! Gawd!

Actually, there's no excuse except that i've been dead busy. The course went really well and last week i was invigilating the main UCL exams and trying to catch up on my work, and write a journal paper at the same time. I just havent had a minute!

Of course, life at the gym is as normal. here's the update ... brace yourself ...

Monday 19th May - Lower 1 + Shoulders

Front Squats - 90lb: 6, 5, 4F s/s with
DB Militarys - 22's: 10, 8, 6F
RDL's - 40kg: 12, 11, 10F s/s with
Lat Raises - 13lb: 10, 9, 8F
Leg Curl - 85lb: 12, 10, 8F
Upright Row - 50lb: 10, 9, 8F
Standing Calf Raises - 130lb: 15, 11, 10, 10F

25 min X Trainer @ 160bpm


Tuesday 20th May - Upper 1

Bullhorn Grip Row - 65lb: 11, 11, 10, 10F
DB Incline Bench - 27s: 12, 8, 6, 4F
Bent over BB Row - 65lb: 12, 12, 10, 9F
Front Plate Raises - 22lb: 10, 10, 8, 7F
WG Cable Row - 70lb: 12, 10, 9, 9F
Decline Bench - 16s: 12, 12, 12, 10F

Running - 2 x 1mile/2 mins rest.


Wednesday 21st May - Random + Cardio

BH Grip Row - (50lb): 12, 12 (60lb): 12, 12 (70lb) 8F
DB Flys - 16s : 8, 7, 5F
Cable Side Bend - 25lb: 10, 10, 10 (ea side)

30 mins X trainer 160bpm
20 mins stretching


Thursday 22nd May - Lower2 + Rear Delts

Deadlifts - 75lb: 12, 12, 12, 11F
Bulgarians -BW: 10 (15lb) 8, 6F
OH Squats - 30lb: 10, 9, 8F
Standing Calf Raises - 150lb: 14, 11, 9, 8F
Behind Neck Military Press - 22lb: 11, 8, 7, 6F
Rear Delt Flys - 11s: 10, 9, 8, 7F

Sprints Treadmill
10 x 50s run/ 60s walk


Friday 23rd May - Cardio only

30 mins Rower
6300m @ 2:23.0/500m 20spm


Saturday 24th May - Upper 2

DB Militarys - 27s: 9, 6, 6F
Seated Lat Raises - 13s: 9, 7, 6F
WG Pulldown - 90lb: 11, 8, 8F
Bullhorn Grip Row - (60lb) 10 (65) 10 (70) 10
Decline DB Bench - 27s: 10, 9, 8F
Tricep Pushdown (30lb) 11 (37.5lb) 10, 9 (45lb) 5, 4F

15 minute Bike


Tuesday 27th May - Lower 1

Leg Press (130lb) 12 (150lb) 12 (170lb) 11 (190lb) 9 (210lb) 7F
Leg Curl (85lb) 11 (95lb) 9, 7F
Leg Extension (75lb) 12 (85lb) 10 (95lb) 8
Hip Flexion 15lb : 10, 10, 8F (ea side)
Cable Side Bends - 25lb: 10, 10, 10F (ea side)

45 minutes X trainer @160-164bpm


Wednesday 28th May - Upper 1

Bullhorn Grip Row - 70lb: 12, 11, 11, 10F
DB Decline Bench - 27s: 13, 11, 9, 8F
Bent over BB Row - 70lb: 10, 10, 9F
DB Militarys - 22s: 12, 9, 7, 6F
Lying Lat Raises - 13lb: 6, 6, 5 (ea side)
CG Pulldown - 90lb: 12, 10, 9F
DB Hammers - 18s: 8, 7, 6, 5F

30 mins X Trainer @ 160-164bpm

 

[SamEaston]

So, i've decided ive been a bit of a lazy bitch recently, well since quitting the rowing really, so i decided to give myself a bit of a challenge. I've entered myself into a 5k race on the 6th July to give myself something to work towards.

Now most of you might think, 'well that's not going to be very difficult, is it??'. But actually, i can't run to save my life.

I used to run a bit last year, and i got to the stage where i could run for 30-40 mins without too much trouble (that's alot for me - remember i did a weight-bearing sport for years, running kills my knees and hips!). I started running again last week and almost died! I think the problem is that i've put on so much mass on my legs that i can barely lift them! The day after my first session i could feel the hip flexion muscles were in so much pain!

Then, last week disaster struck. I was doing Bulgarians and went over on my ankle. The inside of my ankle now hurts like hell and i could barely walk for 3 days, hence the crappy leg workout yesterday

I went out at the weekend though (even with a sore ankle - which didn't help ), to Pacha which was fab! And Im going up to Glasgow next weekend to a dance festival which will be good fun. Then another 3 weeks and im off to the Lake District for a weeks walking then a week then it's the 5k. Loads going on!

So that's my chat. Hope you're all great! Thanks for keeping my journal alive - you're all brilliant!

I'll come a-visiting later on and see how sexy you've all become while i've been away

 

[the other half]

well dont let us keep you from having fun. there is alot more to life than IM.
oh shit did i just say that.

take it easy on that ankle. maybe just find a really cute guy to ice it and to use as a support. that way he wont think that you are being slutty for hanging all over him.

 

[katt]

Don't feel bad Sam... I can't run to save my life.. but that's cool that you've entered a race! Same with us,, we need some motivation to keep up going or else we start slacking...

 

[goob]

Hey hey sexy.

If your running prep gets a little slack, I'll get the **** out and **** you with it.

***= Fill in the blanks game, winner gets a good ****

 

[SamEaston]

well dont let us keep you from having fun. there is alot more to life than IM.
oh shit did i just say that.

take it easy on that ankle. maybe just find a really cute guy to ice it and to use as a support. that way he wont think that you are being slutty for hanging all over him.

Ha! I know, there's so much more to life that we all keep coming back! Nah, i love you guys, it was only a matter of time before i had to put my work to one side and see what everyone has been up to

Don't feel bad Sam... I can't run to save my life.. but that's cool that you've entered a race! Same with us,, we need some motivation to keep up going or else we start slacking...

Honestly, i used to be okay at running. Not good by any means, not even comfortable .. but i could do it. Now, its like i've got 20lb DBs strapped to my ankles and my knees weigh a ton

Yeah, the race'll be a laugh if nothing else. My mate's trying to get me to enter a 10k. Something to work towards she said.

Bitch

Hey hey sexy.

If your running prep gets a little slack, I'll get the **** out and **** you with it.

***= Fill in the blanks game, winner gets a good ****

Ooh. Ooh. I love word games ...

.. okay, lets see ... *book of cake recipies* and *spoil*??

... what about .. *deep heat* and *rub you all over*??

..or ... *9 inch* ... oh no wait ... that one stays in my mind

 

[goob]

Ooh. Ooh. I love word games ...

.. okay, lets see ... *book of cake recipies* and *spoil*??

... what about .. *deep heat* and *rub you all over*??

..or ... *9 inch* ... oh no wait ... that one stays in my mind

....just your mind eh?

 

[SamEaston]

....just your mind eh?

walked into that one, didn't i

 

[SamEaston]

Forgot to say i just did cardio today. 30 minutes on the rowing machine in the middle of the day, it was sweat central man ... yuck ...

The ankle is feeling a bit better today, although i was walking downstairs and i could feel it sore then. It seems to be worse when i push off or land on just my toes. Weird. Maybe i need to get new running trainers. I'll look into it.

 

[goob]

Forgot to say i just did cardio today. 30 minutes on the rowing machine in the middle of the day, it was sweat central man ... yuck ...

The ankle is feeling a bit better today, although i was walking downstairs and i could feel it sore then. It seems to be worse when i push off or land on just my toes. Weird. Maybe i need to get new running trainers. I'll look into it.

Shit! I missed the part where you said you went over your ankle - doing Bulgarians too. That's rough, it could have been really bad. (well - worse I guess....)

I've gone over my ankle so many times, always playing soccer, or being drunk. It's no fun, but you get a lot of sympathy you can use to your advantage when you get cruches. I felt like Kenny Rodgers when i had a walikng stick. Theres something distinguished about it.

 

[katt]

walked into that one, didn't i

 

[King Silverback]

Glad your back, well understandable, LIFE has NO patience, do the best you can Sister Sam!!! Take it easy on the ankle too, BEST WISHES!!!

 

[SamEaston]

Shit! I missed the part where you said you went over your ankle - doing Bulgarians too. That's rough, it could have been really bad. (well - worse I guess....)

I've gone over my ankle so many times, always playing soccer, or being drunk. It's no fun, but you get a lot of sympathy you can use to your advantage when you get cruches. I felt like Kenny Rodgers when i had a walikng stick. Theres something distinguished about it.

Yeah, it hurt like hell. But i managed not to cry until i left the gym

Distinguished huh? What else were you doing with that walking stick . . . spanking young maidens, that's what i reckon. Seedy bastard

I know, he's a funny guy huh

Glad your back, well understandable, LIFE has NO patience, do the best you can Sister Sam!!! Take it easy on the ankle too, BEST WISHES!!!

Thanks Archibald (now that's distinguished).

It's getting better so im hoping it goes away without too much more input from me!


Okay, todays carryon was a late one again; invigilating law exams is sooo exhausing you know ...

Friday 30th May - Lower 2 + Rear Delts

OH Squats: (27lb) 9, 9 (33lb) 7, 7
Deadlifts: (75lb) 10, 10 (90lb) 8, 7
RDL's: (90lb) 12, 12 (100lb) 9, 9
Hip Flexion: (20lb) 10, 10 (25lb) 7, 6 (each leg, each way)
Rear Delt Machine: (45lb) 10 (60lb) 9, 9 (75lb) 6, 5
Behind Neck Military - Smith: (22lb) 10, 9 (30lb) 5, 5
Rear Delt DB Flys: (11's) 11, 11 (13's) 8, 8

And a bit of calf rehab:
Unilateral Calf Raises: BW: 2 x 10 (each side)
Lots of stretching

30 mins X trainer - 156-164bpm

Sweating buckets again today. Just couldn't take in enough water to compensate. Normally i suck down like 3 bottles of water (probs 1.5L in all) every time i workout, then i pee every 10 minutes for the next 3 hours

 

[goob]

Hey Sam, I know it's not the done thing to ask a lady their weight (but, I'd be stretching the term 'lady' a little....), but what you at now?

Only reason I ask, is you push yourself very, very hard and I just wondered. What are your stats - Height/ weight/ sizes/ favourite sexual posi..... shit.....got caried away there.....

 

[the other half]

dude you must be good at typing with one hand!!!!!

cause im pretty sure we know where the other one always is.
and ooooohhhhh, thats gross. make sure you clean your keyboard off before someone else uses it.

 

[SamEaston]

Hey Sam, I know it's not the done thing to ask a lady their weight (but, I'd be stretching the term 'lady' a little....), but what you at now?

Only reason I ask, is you push yourself very, very hard and I just wondered. What are your stats - Height/ weight/ sizes/ favourite sexual posi..... shit.....got caried away there.....

dude you must be good at typing with one hand!!!!!

cause im pretty sure we know where the other one always is.
and ooooohhhhh, thats gross. make sure you clean your keyboard off before someone else uses it.

You two are as bad as each other! Daft buggers ...

Goob - im not bothered about telling people my weight really. If anything im always a bit heavier than people think im going to be. At the moment im 165lb (5'8'') and about 25% bf. Obviously im still decreasing the bf% until im under 20%.

Its amazing how much mass ive put on though in the last year. This time last year i was 145lb and 20% bf, but by the time i get to 20% bf this year i'll still be way over 145lb. I reckon 155lb is my target, but like everything, you just have to see how things go and if i need to stop cutting before then, that's great - if i need to keep going for an extra 5lb then i will.

Mass is good! The only trouble is i put on too much fat over winter and i really looked massive Never again!

 

[SamEaston]

Saturday 31st May - Upper 2

all RI's are 45s today (just for a laugh!)

WGBP: (55lb) 10, 10 (60lb) 7, 6
Supine Rows: (BW) 6 r/p 5, 5 r/p 4, 4 r/p 3
DB Decline Bench: (28's) 10, 10 (35's) 6, 5
CGBP: (55lb) 9, 8 (60lb) 7, 5
Front Plate Raises: (22lb) 7, 7, 6
Decline DB Flys: (18's) 10, 9, 6, 6 *oh dear ...

And some ankle rehab...
Unilateral calf raises: (BW) 2 x 10
Lots of stretching

30 mins Treadmill including 2x10 mins @ 5.5mph


I know the running effort is lame but i seriously struggle to run at all so 10 minutes at that pace is like death to me. My legs felt like lead weights, especially after yesterdays DL/RDL session ... *barf central*

Good session actually. If i hadn't felt as if i might puke by the end it might even have been brilliant ...

 

[SamEaston]

Day off yesterday - brilliant! Sat on my arse and watched Britains got Talent on iplayer


Monday 2nd June - Upper 1

All RI's are 45 secs today

Bent over BB Row: (65lb) 12 (70lb) 10 (75lb) 8, 7
CG Pulldown: (90lb) 8, 8 (75lb) 10, 10
Bullhorn grip row: (65lb) 10 (70lb) 9 (75lb) 9, 7
WG Pulldown: (90lb) 10, 9 (75lb) 15, 13
Cable side bends: (30lb) 10, 10 (40lb) 8, 7
Hanging Knee Raises: 8, 8, 3 *grip failing!

15 mins X trainer (156bpm)
15mins Dreadmill @ 5.5mph (160-176bpm)

Ankles fully better but i got a pair of proper running trainers and as soon as i started running today i got shin splints, something i've never had before, and my knees were in so much pain i could hardly believe it. Amazing the difference a different pair of trainers makes - my ankles didn't bother me at all today but im not sure i can put up with the pain travelling to my knees, it was brutal!

 

[goob]

Day off yesterday - brilliant! Sat on my arse and watched Britains got Talent on iplayer


Monday 2nd June - Upper 1

All RI's are 45 secs today

Bent over BB Row: (65lb) 12 (70lb) 10 (75lb) 8, 7
CG Pulldown: (90lb) 8, 8 (75lb) 10, 10
Bullhorn grip row: (65lb) 10 (70lb) 9 (75lb) 9, 7
WG Pulldown: (90lb) 10, 9 (75lb) 15, 13
Cable side bends: (30lb) 10, 10 (40lb) 8, 7
Hanging Knee Raises: 8, 8, 3 *grip failing!

15 mins X trainer (156bpm)
15mins Dreadmill @ 5.5mph (160-176bpm)

Ankles fully better but i got a pair of proper running trainers and as soon as i started running today i got shin splints, something i've never had before, and my knees were in so much pain i could hardly believe it. Amazing the difference a different pair of trainers makes - my ankles didn't bother me at all today but im not sure i can put up with the pain travelling to my knees, it was brutal!

Shin slints are a bitch, now that you've got good shoes you can avoid them. Here's how:

Stand upright, feet pointing forwards at sholder width. Lean forwards with both heels still flat on the floor until you are at a 45 degree angle or as near to. Keep your body and legs straight.Obviously you'll need something to lean against, so do it facing a wall. Feel the hams and calves stretch like hell. Hold this position for 20 seconds. Repeat x 4.

Do the same again, except lift one foot off the ground. You will now be on one foot, with it flat on the floor, at a 45 deree angle. Now rock your foot onto your toes, back and forth. Do this a few times, changing foot.

Also stretch quads, calfs etc. This should help you not get (as bad) shin spint problems.

See, I CAN be helpful. Not just an unfeasibly good looking black sheep with a filthy journal, or here to crack jokes at others exspense.......

 

[SamEaston]

Shin slints are a bitch, now that you've got good shoes you can avoid them. Here's how:

Stand upright, feet pointing forwards at sholder width. Lean forwards with both heels still flat on the floor until you are at a 45 degree angle or as near to. Keep your body and legs straight.Obviously you'll need something to lean against, so do it facing a wall. Feel the hams and calves stretch like hell. Hold this position for 20 seconds. Repeat x 4.

Do the same again, except lift one foot off the ground. You will now be on one foot, with it flat on the floor, at a 45 deree angle. Now rock your foot onto your toes, back and forth. Do this a few times, changing foot.

Also stretch quads, calfs etc. This should help you not get (as bad) shin spint problems.

See, I CAN be helpful. Not just an unfeasibly good looking black sheep with a filthy journal, or here to crack jokes at others exspense.......

Ahh, you're a good lad right enough! Thanks for the advice though - much appreciated. I'll definately do that, although i do always stretch beforehand, but those specific exercises might just do the trick.


Tuesday 3rd June - Shoulders : 45s RI

Seated Lat Raises: (13's) 10, 8, 7
Lying Lat Raises: (11) 9, 7, 6
DB Militarys: (27's) 7, 5 (22's) 7, 6
Hip Flexion: (20lb) 10 (25lb) 9, 8

15 mins X trainer 145-150bpm
15 mins Erg @ 2:19.7/500m

Random workout today - very little time to get things done. Was supposed to do legs but just didn't have the time.

Im off on a management course tomorrow and Thursday so Im going to try to go for a run tomorrow morning, but we'll see. I always have the best of intentions ... they don't always work out

 

[b_reed23]

whoa...I've missed a TON in here!!! great workouts


your 5'8?? I am SOOOOOO jealous!

 

[King Silverback]

Awesome w/o's Sister Sam!!! I can't stand running, it hurts my entire body LOL!!! I've got a standing joke with everyone who knows me, if you ever see me running, turn around and run too, cause there must be a HUGE reason I'm running, LOL!!!

 

[b_reed23]

Arch...if I ever saw a guy your size running, I would run too...just cause if I know a big guy like you was scared of something...I should be terrified!!!

 

[SamEaston]

Awesome w/o's Sister Sam!!! I can't stand running, it hurts my entire body LOL!!! I've got a standing joke with everyone who knows me, if you ever see me running, turn around and run too, cause there must be a HUGE reason I'm running, LOL!!!

Arch...if I ever saw a guy your size running, I would run too...just cause if I know a big guy like you was scared of something...I should be terrified!!!

i would run just incase Arch collided with me. Imagine, that would knock you into next week!!


Okay, so Wednesday and Thursday i was on a Management course, but Weds morning i went over to this basketball court in the local park and did a little made-up workout of my own.

run 10 lengths of court
15 BW squats
run 10 lengths of court
30 BW lunges
run 10 lengths of court
30 high stepups
run 10 lengths of court
15 BW squats
run 10 lengths of court
death.

whole thing took about 22 mins and i was more fucked afterwards than a really fucked thing that's just been fucked.

Todays workout went as follows:

Friday 6th June - Lower and Chest

Thrusters*: (35lb) 10, 10, 10
Front Squats: (45lb) 12, 12, 12
ss with
Calf Raises: (140lb) 14, 14, 12
DL's: (85lb) 8, 8 (90lb) 8, 5**
WGBP: (55lb) 12, 10 (60lb) 9, 7
Rear Delt Flys: (11's) 12, 10, 9
Behind Neck Military Press: (25lb) 10, 7, 5
Decline Bench: (27's) 10, 10 (30's) 7, 6
Decline Flys: (18's) 10, 9, 8

* front squat with OH press on the upward push a la crossfit (ps. brutal)
** some fucking dickwad stopped me halfway through my set to ask me if i was using the bar. You know .. the one i was actually using at the time! Arsehole.

20 mins X trainer 160-164bpm

Off to Glasgow for a dance festival this weekend. Should be rather alot of fun i expect. Don't wait up!