Hit The Ground Running ...

[SamEaston]

Wednesday 6th June - 148.2lb

Pull -
Low cable row: 30kg 10/8/7 -
Seated Row: 43kg 10/9/8 -
Assisted Chins: -10kg 6/5/5 -1
Assisted Chins: -25kg 8/7/6 -1
Shrugs: 20kg 10/8/8 +2
Bicep Curl: 20kg 8/5/5 +4kg
SLDL's: 28kg: 12/12 32kg: 12/12 36kg: 8/8 +4kg

Planks 1 minute on, 1 minute off X3
Lying Double Leg Raises 10/10
Superset with
Hanging Knee Raises 10/10

Macros: 1610kcal / 155g CHO / 140g Protein / 44g Fat

Obs: Disappointing overall today
Weights session was not up to scratch at all, some negatives in there, not many pluses. I felt generally fatigued, weak as shit. It really took me alot of effort to go to the gym at all today, my lack of motivation is disturbing, but probably down to the ridiculous amount of training im doing, as well as being in uni all day!

More annoying was that i was supposed to do a cardio session after my weights, of 30 min sprint intervals, but i just couldn't face it, so skulked up to the yoga room and did some core stability work instead.

Man, i feel so shit. Hopefully, i'll feel better tomorrow, but its days like this that make me want to stuff my face with food and deal with the consequences later. Not motivating, i know.

 

[Gazhole]

Bad sessions happen to everybody every once in a while, dont sweat it.

If it happens again though, you might want to take a look at how your whole program is set out to see if there are any imbalances or problems with volume, intensity etc to check youre not overtraining.

Do you periodize your programs at all?

Still, it doesnt look that bad! I take it the + and - numbers are improvements/detriments from the previous session? If so youve still got more improvements than detriments there, so dont worry about it

 

[SamEaston]

Hey, nice to see you here! No, i dont periodise right now, basically keep a set program for 6-8 weeks, then change up the exercises. Once i start bulking in September, im gonna do things a bit differently.

And yeah, the +'s and -'s are based on the previous session which, with the push/pull/legs program im on, was a full week beforehand.

Overtraining is quite possible for me at the moment. Doing between 8 and 10 cardio sessions per week is not optimal for me, however, in a couple of weeks i will be back to my usual 5 or 6, so im hoping things will go back to normal then and i will begin to steadily improve again.

Im probably not helping myself with having conflicting goals. Im overdoing it with cardio, weight training (okay for maintenance), plus trying to lose another 9lb of fat before summer's out.

Its not the decreasing numbers that bother me that much, its the lack of motivation. The other day i actually thought about skipping the gym altogether!

Scary

 

[Gazhole]

Hey, nice to see you here! No, i dont periodise right now, basically keep a set program for 6-8 weeks, then change up the exercises. Once i start bulking in September, im gonna do things a bit differently.

And yeah, the +'s and -'s are based on the previous session which, with the push/pull/legs program im on, was a full week beforehand.

Overtraining is quite possible for me at the moment. Doing between 8 and 10 cardio sessions per week is not optimal for me, however, in a couple of weeks i will be back to my usual 5 or 6, so im hoping things will go back to normal then and i will begin to steadily improve again.

Im probably not helping myself with having conflicting goals. Im overdoing it with cardio, weight training (okay for maintenance), plus trying to lose another 9lb of fat before summer's out.

Its not the decreasing numbers that bother me that much, its the lack of motivation. The other day i actually thought about skipping the gym altogether!

Scary

Yeah, the best part about periodisation is that you can have different goals in each phase/day/movement depending on how you set it up.

If you think you're overtraining it may be good to change things up a bit or even take a bit of a time out altogether? I hate overtraining, lol.

The feeling of wanting to skip a session is the sign im OTing for me. I get that in spades.

 

[SamEaston]

You're right Gaz, i should take some time off. With Henley Womens Regatta out of the way in 2 weeks, i think im gonna have a full week off! We'll see, i always get edgy after a couple days and just can't stay away!!

On saying that, here's Thursdays training and macros, Friday is a day off for me, so amen to that!!

Thursday 7th June - 149lb

Session 1: River training 5:45am
Technical session focussing on the finish of every stroke, and suspension off the blade at the front end. Relatively easy work, not too taxing!

Session 2: Weights - Push
Shoulder Press: 20kg 9/8/7 +3
Lat Raises: 16kg 7/6/5 +2kg
Front Raises: 14kg 8/7/6 -2
Assisted Dips: -5kg 8/6/5 -
Bench Press: 20kg: 10/10/10 -

Session 3: Cardio
30 mins intervals on Bike
4 mins@ UT1 threshold, 1 min max effort
avg hr 145bpm (75%)
max hr 163bpm (84%)

Macros: 1735kcal / 179g CHO / 141g Protein / 44g Fat

Obs: Same again today really. Felt like shit, even though i increased my carbs and cals to compensate for training so much. Friday is a complete day of rest for me though, and boy, im gonna enjoy it!! Its also a cheat meal day, as i have friends visiting from Edinburgh, so im salivating at the thought of what i might have: Steak and chips with onion rings Mmmmm, or what about sausages and mash with lots of gravy . . . . . . . Oh, lamb korma, Sshhhhiiiiittt!

 

[SamEaston]

Right, Im off for the weekend!

I've not been to the gym today at all, and now im going out for dinner with friends! All good!

Im going training to Henley tomorrow, so im gonna take some pics and post them here, i hear its very nice there!

have a great weekend now!

 

[Gazhole]

Aye, you too!

 

[SamEaston]

Saturday 9th June - 150.4lb

Training at Henley
Session 1:
2 x 40 mins UT2 w. 15s @ 32spm
avg hr 132bpm (67%)
max hr 153pbm (78%)

Session 2:
4 x 8 min pieces AT
avg hr 146bpm (74%)
max hr 170bpm (87%)

Macros: 2490kcal / 276g CHO / 114g Protein / 79g Fat

Whoops! Ate a bit much today, but i was completely wiped out after training, so just stuffed my face!! Henley time trials are a week Friday, and im shitting myself!!

Heres a couple of pics i took while we were there. They're not brilliant, but the sun came out just after i took them and it was dead nice. Its just a little town, but it has loads of big grand houses right on the river, some of them have garages that open out on the water, for speedboats and that!! Coolio!

The pics of the boat, thats our 4+, the Jim Hopkins!! Its gonna sail us to victory it is!!

 

[SamEaston]

Sunday 10th June - 149.4lb

River Training
Session 1
3 x 20 mins UT1
avg hr 130bpm (67%)
max hr 142 (73%)

Session 2
2 x 10 mins TR
avg hr 140bpm (72%)
max hr 158bpm (81%)

Macros: 2240kcal / 198g CHO / 129g Protein / 62g Fat

Obs: The tiredness from yesterday is worse today, so both sessions felt like hot coals being pushed into my legs! I needed some extra cals/carbs, so upped them from 1600 just for the weekend.

While we were rowing today, we rowed through a family of swans, with 5 signets, and the last signet in the line wasn't quite fast enough at getting out of our way, and. . . . . well . . . . . we hit it with one of our bow side blades. It may be dead, we're not sure. It made a really strange noise! Ooops!

 

[SamEaston]

Monday 11th June - 148.8lb

Water Session - pm
4 x 3 min pieces
1 & 2: 1st 3 mins of the start
2 & 3: 1st min of the start then last 2 mins of the race

avg hr 153bpm (79%)
max hr 175bpm (90%)

Macros: 1750kcal / 197g CHO / 134g Protein / 45g

Obs: Feeling a bit better today, water session went well and we're starting to come together as a crew a bit more. This is really the start of tapering off training in the run up to the race, so recovery will be maximal in the coming couple of weeks, which means i can get back to the weights!!!

 

[Double D]

I would actually use periodzation. Right now it looks like you are doing things in a higher rep range. Maybe you could start doing an exercise at the beginning of your workout in a lower rep range like:

DB Rows-3-5 reps (Horizontal)
Pullups-3-5 reps (Vertical)
Cable Rows-10 reps (Horizontal)
Scaption Raises-10 reps (Horizontal)

Get it?

And why did you change your avatar?

 

[SamEaston]

Yeah - i getcha. Alright, thats a good idea D. So, im gonna just journal yesterdays workout, then i'll put up my new program and try to work out the rep ranges for that, rather than start some new shit with an old program.

Would you take a look at it, see if you recommend any changes for me?

 

[SamEaston]

Oh - and i changed my avatar cuz i thought i looked a bit bug-eyed !

 

[SamEaston]

Tuesday 12th June - 147.4lb

Training
60 mins UT2
avg hr 133bpm (69%)

Macros: 1720kcal / 149g CHO / 144g Protein / 41g Fat

Okay, so because our time trial is a week Friday, i only want to do one weeks worth of weights in the run-up to it, for recoverys sake. So, no weights today. Weights tomorrow though!! Legs!! Looking forward to it.

 

[SamEaston]

So, its time to change up my program next week. I want to focus more on rear delts this time, so i hope the changes i've made will fit in with that.

Push:
DB Flyes
Behind the Neck Press (Smith?)
CG Bench
Straight Arm Push Down
Hyperextensions
Tricep Extension

Pull:
Supine Rows
Rear Delt Lying Row
Assisted Chins (Wide Grip)
SLDL's
Bicep Curl
Rear Delt Flyes ?

Legs:
Split Squats
Hack Squats
Good Mornings
Standing Calf Raises
DB Step ups (High step)

I also want to throw in some sort of shrug/upright row variant on Pull day, but not sure what. Any suggestions?

Im not sure if the rear delt flyes on pull day is causing too much of a focus on rear delts, what do you think?

Im so looking forward to my new leg day though! Any changes to this do you think?

In terms of rep ranges, if i do the first 2 exercises on each list as lower rep range stuff, is that suitable?

God, im so excited about all these new exercises! Im going to have so much fun with supine rows!! What happens if i cant lift my fat ass off the ground?

 

[Gazhole]

Push:
DB Flyes
Behind the Neck Press (Smith?) - Dont do them behind the neck, very bad for your shoulders. Dumbell or barbell OH press in front of the head are really good.
CG Bench
Straight Arm Push Down
Hyperextensions - What are these? I thought hypers were a leg movement, lol.
Tricep Extension

Pull:
Supine Rows
Rear Delt Lying Row - Is this uni, or bi lateral? And what is it? Haha.
Assisted Chins (Wide Grip)
SLDL's - See leg notes, lol
Bicep Curl
Rear Delt Flyes ? - Possibly try them uni-lateral?

Legs:
Split Squats
Hack Squats
Good Mornings
Standing Calf Raises
DB Step ups (High step) - Perhaps change these for another hip/ham dominant move. Perhaps move SLDLs to this day, and replace it with Face Pulls or something on Pull day? Just to keep a balance in the legs.

- Maybe add another leg movement in here, depending on what the volume is. What sets/reps/ris/intensities are you using for this setup?

I also want to throw in some sort of shrug/upright row variant on Pull day, but not sure what. Any suggestions?

- I think you could do without the shrugs personally, if you want to hit the traps, i usually find dumbell rows on a bench set to a moderate incline does them pretty well. Perhaps just vary your rowing every once in a while for this? Upright rows are horrible though, can mess up shoulders because of too much internal rotation.

Im not sure if the rear delt flyes on pull day is causing too much of a focus on rear delts, what do you think?

- Its pretty isolationist as exercises go. If you feel in a session youve hit them enough, leave them out, if you feel you havent hit them enough do them.

Im so looking forward to my new leg day though! Any changes to this do you think?

- See above!

In terms of rep ranges, if i do the first 2 exercises on each list as lower rep range stuff, is that suitable?

- Something P-Funk and Cowpimp have been talking about lately is mixing high intensity and metabolic work in one session. Check out P's blog PATRICK WARD'S BLOG for some info on that. Basically, you split the workout in half by training some movements (usually big compounds) with low reps and heavy weight, and the rest of the movmements with higher more bodybuilder/repeated effort type set x rep schemes. 6x3 and 3x12 or something.

God, im so excited about all these new exercises! Im going to have so much fun with supine rows!! What happens if i cant lift my fat ass off the ground?

Suggestions in bold

 

[SamEaston]

God, you're a good man!

thanks a million for your suggestions Gaz!

Okay, yes im being a bit random in that i shove some leg stuff in my push/pull days (eg hypers in push, SLDL's in pull), but if i did all of these things on leg day, i would be in the gym for about 2 hours!! And they're all exercises i love to do!

I know behind the neck presses are supposed to be 'bad', but i thought if i did them on the smith, it wouldn't be so dangerous? I already do OH presses on the program im on just now, so it was really just for a bit of a change.

The rear delt rows are where you pull the bar to your neck, supposed to hit the rear delts particularly well. I just wanted to try this one because the only thing i knew to do for rear delts was onthe machine (ptooo) and i wanted a bit of variety in my rows, cus at the moment i do a low cable row, and a seated row (and im fed up of both).

I put the step ups in as a substitute for my Leg Extensions, which are in my program at the moment, and which i love cos they're giving me amazing definition and separation in my thighs!

Sets = 3 while im cutting
reps = btw 8 and 12, once i hit 12 i put the weight up
ri's = generally 90s, sometimes less

I'll gladly leave out upright rows, although i like the feeling in my traps when i do them, they are like a disaster waiting to happen, and my shoulder where i broke my collarbone really doesn't like them!!

Combining intensities in one workout sounds fantastic. Im going to read up on that a bit more and try incorporating that into my program!

Thanks a million Gaz, you're a star

 

[Gazhole]

God, you're a good man!

thanks a million for your suggestions Gaz!

Okay, yes im being a bit random in that i shove some leg stuff in my push/pull days (eg hypers in push, SLDL's in pull), but if i did all of these things on leg day, i would be in the gym for about 2 hours!! And they're all exercises i love to do!

- Thats why i think an Upper/Lower split might be pretty good for you. I suggested it in another topic to somebody else, but:

Upper Push
Lower Pull
Upper Pull
Lower Push

Is a good split, you can do it whatever frequency you like just cycle the workouts. That way you could probably at least separate things a little better.

I know behind the neck presses are supposed to be 'bad', but i thought if i did them on the smith, it wouldn't be so dangerous? I already do OH presses on the program im on just now, so it was really just for a bit of a change.

- Its mostly to do with the position of the resistance, rather than the smith being more stable. It forces the shoulders backwards, which is bad especially when you use higher loads.

The rear delt rows are where you pull the bar to your neck, supposed to hit the rear delts particularly well. I just wanted to try this one because the only thing i knew to do for rear delts was onthe machine (ptooo) and i wanted a bit of variety in my rows, cus at the moment i do a low cable row, and a seated row (and im fed up of both).

- Ive never heard of those, so i cant really comment, lol. Go for it!

I put the step ups in as a substitute for my Leg Extensions, which are in my program at the moment, and which i love cos they're giving me amazing definition and separation in my thighs!

- Step ups are great, but i think balance is most important. If you can work it to include them they really are a great movement though!

I'll gladly leave out upright rows, although i like the feeling in my traps when i do them, they are like a disaster waiting to happen, and my shoulder where i broke my collarbone really doesn't like them!!

- Its a good call, i dont think theyre really beneficial anyway. Risk > reward.

Combining intensities in one workout sounds fantastic. Im going to read up on that a bit more and try incorporating that into my program!

Sets = 3 while im cutting
reps = btw 8 and 12, once i hit 12 i put the weight up
ri's = generally 90s, sometimes less

- It does seem like a great idea. What you could do is pick the exercises and assign them to the higher/lower intensity ranges, then the next cycle/week reverse that decision. *shrugs*. Obviously avoiding doing low reps for isolation exercises and stuff, but you get the idea.

Thanks a million Gaz, you're a star

- Lol, no problems

Once again, bolded!

 

[SamEaston]

A four day split would be perfect for me, but training with weights three times a week is already causing problems with my cardio, in terms of volume, and im wondering if it's already too much. I was doing full body twice a week in the beginning, and only recently changed to push/pull/legs, and the extra day really takes its toll on the cardio i have to do afterwards!!

Once i decide whether or not to quit rowing after this season, i might start a 4 day split. Now that you've said it, i really fancy it, so we'll see what happens!

I'll ditch the behind the neck press altogether, thanks to your sound advice. I love shoulder pressing, so i may just do a variation of that, with DB's cos im retarded with a BB - im always scared i knock myself (or someone else) out with the damn thing!!

Yes, your changing intensities suggestion makes perfect sense, and sounds like a challenge. Im looking forward to it already!

Cheers again mate

 

[Gazhole]

Ah, but you dont need to train 4 days a week even though its a 4 day split:

Week 1:

Mon-A
Wed-B
Fri-C

Week 2:

Mon-D
Wed-A
Fri-B

Etc etc.

Just cycle the workouts over the frequency you like, so you could do it with 1, 2, 3, 4, 5, 6, 7 days a week. Obviously dont do it at 1 or 7 but you get the idea.

And no problems, happy to help

 

[SamEaston]

Aha!

The man's a genius!! That's what i'll do!

BTW - i almost shit myself laughing when i came in and saw your new avatar

 

[Gazhole]

Lol, im hardly a genius, just passing on what ive learned from this very forum and found myself to work.

Thankyou for the compliment though .

And yeah, i had a giggle when i saw the picture aswell, and im in it.

 

[Double D]

Gaz- You can use hypers whenever. IMO it is a lower movement, but can be used as a core movement as well. And I was getting ready to say you could knock the upper/lower split down to 3 days, nice.

I know personally I have found what works for me and simple routines do not. They do wonders for strength, but as far as size I need more and more volume, drop sets, negatives, iso's, etc....

I will be interested in what you come up with.

 

[Gazhole]

Gaz- You can use hypers whenever. IMO it is a lower movement, but can be used as a core movement as well.

I know personally I have found what works for me and simple routines do not. They do wonders for strength, but as far as size I need more and more volume, drop sets, negatives, iso's, etc....

I never knew that about hypers, but now that i think of it they do have a lot of core use in them. See, still learning!

And yeah, i agree with the hypertrophy thing. I need something extra to get the muscles growing these days. Tempo is working wonders for me already!

 

[Double D]

I never knew that about hypers, but now that i think of it they do have a lot of core use in them. See, still learning!

And yeah, i agree with the hypertrophy thing. I need something extra to get the muscles growing these days. Tempo is working wonders for me already!

My NASM book refers to hypers as pretty much core work only. It doesnt say anything about leg dominant in it. But I definitly beg to differ there. I know my glutes and hams get killed with that movement!

 

[Gazhole]

My NASM book refers to hypers as pretty much core work only. It doesnt say anything about leg dominant in it. But I definitly beg to differ there. I know my glutes and hams get killed with that movement!

Totally, i dont see how it couldnt hit them really.

Im thinking of studying for NASM soon, something youd reccomend?

 

[Double D]

I know P recommended it to me so I took a look into it. It seems like a pretty good cert. Really not much I didnt already know. They throw some fancy terms your way and you just got to memorize them. Give it a whirl. But it will cost about 600 bucks.

 

[Gazhole]

I know P recommended it to me so I took a look into it. It seems like a pretty good cert. Really not much I didnt already know. They throw some fancy terms your way and you just got to memorize them. Give it a whirl. But it will cost about 600 bucks.

Ive been reading up on them, but obviously no amount of reviews means as much as a reccomendation by you guys.

Its either NASM or NSCA.

Moneys not a problem because i still live with my parents though, haha. Wont take me long to save up for it. As long as i make rent on time i should be okay .

 

[Double D]

Try the NSCA. I would like to know more about what it offers. The NASM doesnt teach you a whole lot IMO. It talks alot about fixing muscle imbalances, fixing postural distortions, and things of that nature. I would like to get something that is more sports specific. P talks about a certain cert that does that, but you have to have a degree for it.....

 

[Gazhole]

Try the NSCA. I would like to know more about what it offers. The NASM doesnt teach you a whole lot IMO. It talks alot about fixing muscle imbalances, fixing postural distortions, and things of that nature. I would like to get something that is more sports specific. P talks about a certain cert that does that, but you have to have a degree for it.....

I think thats the CSCS rather than the CPT. The CSCS is the uber-qualification, lol.

Ill probs go for the CPT qualification, the CSCS requires a lot of stuff that i just cant afford right now or is out of my league. Maybe one day ill get it, though.