Hit The Ground Running ...

[goob]

Great workout Sam. I just know that you'll own those evil Bulgarians when you start them.

 

[b_reed23]

hows it going sam??

 

[katt]

Sometimes you just have to work instead of play, right Sammy?

You know we'll be here when you post, and ridicule you to death if you quit...

 

[b_reed23]

Sam...we miss you!!!!

 

[SamEaston]

Okay, back to normality today. Also forgot to say i was at a Megadeth concert with my brother on Sunday night and it was absolutely tremendous I was wishing for longer hair to do get some serious headbanging done

Thursday 21st February

Back : 60s RI

CG Pulldown
(35) 10
(42) 8, 8, 7, 6, 7

Seated Row Burnout
(95) 8
(85) 9
(75) 8
(65) 9
(55) 10 then Death

Unilateral Cable Pulldown - 13lb
6, 6, 6, 5, 5

1 Arm DB Rows - 30's
6, 7, 6, 7, 7, 9 then death

Lying Leg Raises - to Failure
24, 15, 10

Random workout. Did some things i've never tried before to target my lats because im going to focus more on Lats and Shoulders coming into summertime. Unilateral cable pulldown was brutal


Wednesday 27th February

Legs - 60s RI

Back Squats
(65) 10, 10
(75) 9, 9
(90) 8, 8
(100) 5 (105) 5 (110) 5 (115) 5 (120) 3

Split Squats
(95) 4
(70) 5, 5
- wiped out

Leg Curl - 85lb
5, 5, 5, 5, 4

Calf Raises - 150lb
8, 8, 8, 8, 8.

Low intensity cardio - X trainer
25 mins 143-153bpm

Squats killed me today. It was so bad that i had to reduce the weights on every exercise i did after them. Killer

 

[SamEaston]

For a random workout, that's a good day.

Thanks Py! the random workouts are taking over at the moment until i figure out what my next program is going to look like!

very nice random day indeed. pullups though halfway through the mix? great job Sam

I know you're doing your PhD in microbiology is it? is that what you are teaching? and who are you teaching it to?

Hey Scar! Yeah, my PhD is in Molecular Biology/Microbiology but i was teaching Biochemistry and Mammalian Biology, which is pretty dull and involves killing rats, something im not too keen on to be honest!

Hey OH, hows things?

Great workout Sam. I just know that you'll own those evil Bulgarians when you start them.

I hope so Goob. I'll have to check my ego at the door because i get the feeling i'll be using tiny DB's

hows it going sam??

Hey Kid! Im great, just had a few things creeping up on me at the same time. Back to normal now though!

Sometimes you just have to work instead of play, right Sammy?

You know we'll be here when you post, and ridicule you to death if you quit...

Yeah! Me quit?? That's about as likely as YOU quitting

Sam...we miss you!!!!

I missed you guys too, but now im back for good, kinda like Take That but less gay.

 

[katt]

Wow - came back with a vengance I see! Nice squats!! No wonder you had to lower your weights on the rest

 

[SamEaston]

Thanks Katt!

My legs were like jelly. I was honestly shaking trying to stand still

 

[goob]

Outstanding split squats, I have no doubt you will kick ass with the bulgarian squats.

Great looking workouts.

 

[the other half]

did you have that walk going on when you left the gym?
great workout.
did you have to turn up you music to hear it after the concert?

 

[Pylon]

Yay! Jimmy legs! Yayyyyyyy!

 

[SamEaston]

Outstanding split squats, I have no doubt you will kick ass with the bulgarian squats.

Great looking workouts.

Thanks Goob! Im looking forward to the Bulgarians kicking my arse!

did you have that walk going on when you left the gym?
great workout.
did you have to turn up you music to hear it after the concert?

I was definately walking as if i'd lost my horse My ears are still ringing from the concert, however the loudest concert ive ever been to was Iron Maiden about 8 years ago. I swear my ears haven't been the same since

Yay! Jimmy legs! Yayyyyyyy!

Hehe, they're better today, not shaking just very very sore indeed


Thursday 28th February

Chest - 5 x 5 : 60s RI

Flat Bench
(70) 8, 6
(82.5) 5, 5, 5, 4, 4 PR!

CG Bench - 70lb
5 x 5 PR!

Incline DB Bench - 27's
5 x 5 PR!

Incline DB Flys - 18's
8, 7, 6, 6, 5 PR!
- couldn't find the 20's and the 22's are a bit heavy

Tricep Kickbacks - 18's
5 x 5 r/p between sets

Cardio - 20 mins high intensity Bike
160-167bpm (84-88% max)

Excellent session today, fantastic focus and drive. Tried Tricep Kickbacks which i haven't done for ages, and they really hit my tris hard. Hopefully i'll know just how hard tomorrow

This workout was fuelled by 1.5 runs of Megadeth's Youthanasia album. Grrr . . .

 

[Pylon]

Great job!

 

[katt]

How long do you have left on this workout plan Sam? I can't remember if I asked you that before..

 

[SamEaston]

Great job!

Thanks Pylon! It was tough for sure!

How long do you have left on this workout plan Sam? I can't remember if I asked you that before..

No you didn't. I've got about 3-4 weeks left but im already getting impatient and swapping things around here and there. I could do 5 x 5 forever, but i need to change my exercises around or im going to go nuts

Im drawing a new program up at the moment. Im thinking of having a day dedicated to Pullups. I am completely shite at them so any improvement will be welcomed! Plus i want to bring out my Lats a bit more. Any suggestions Katt? What do you do to flare out them lats?

 

[Scarface30]

excellent workout Sam here come a bunch more PRs!!

new program huh? something I just tried today was what Gaz was doing with splitting your 6RM up into 9 reps with mini RIs between mini sets...worked great! something you could incorporate into your program somewhere maybe...

 

[1quick1]

Looks good Sam. Your cardio is impressive.

 

[b_reed23]

awsome workout Sam!!!!

 

[SamEaston]

Scar - yes, im definately trying to find a space for that somewhere in my program!

Quick and B - Thanks alot, much appreciated

Friday 29th February

Back - 60s RI

WG Pullups - BW-75lb
8, 8, 8, 8, 7

CG Pulldown
(90) 5 x 5
(105) 5, 5

Stirrup PullDown - 75lb
8, 8, 8, 8, 8

1 Arm DB Rows - 40lb
4, 4, 3, 3, 3 PR!

Unilateral Cable Pulldown - 13lb
6, 6, 6, 6, 5

20 mins med intensity Bike
148-158bpm (77-82% max)

Alright session. Tried a couple of different things today, just trying things out for my new program, deciding which order to put stuff etc. Pullups were cack, just reminds me how much work i have to do on them. Tried Stirrup Pulldowns, recommended by Wala and Eric (from EB) - really liked them, they are definately going to feature in my next program. 1 Arm DB rows were bloody heavy, but a PR for weight nonetheless

 

[katt]

I would do negatives on the pullups Sam.. without the machine. I just get a stool or chair (I'm short) and jump myself up until I'm at the top of the position.. then slowly lower down, holding on till the last second. They hurt like hell, but it works.

 

[SamEaston]

I would do negatives on the pullups Sam.. without the machine. I just get a stool or chair (I'm short) and jump myself up until I'm at the top of the position.. then slowly lower down, holding on till the last second. They hurt like hell, but it works.

Great suggestion Katt - thanks for that!

 

[katt]

Stirrup pulldown? What's that?

 

[SamEaston]

Katt - They're done on the Lat PullDown Machine, except you use the long handle with the grips at the end, so that your palms are facing you. They're a nice change to normal PD's. Recommended by one of the lads at EB


Saturday 1st March

DL and Shoulders - 60s RI

Deadlift 5RM attempt
(90) 10, 10 (100) 8 (110) 8
(120) 6 (125) 6 (130) 6
(137.5) 5 (145) 5 PR! (150) 5 PR! -- new 5RM!!

BB Military Press - 55lb
5, 5, 5, 4, 4 PR!

Upright Rows - 60lb
5 x 5 PR!

Lat Raises - 16's
9, 8, 8, 6, 5

Reverse Cable X-over - 13lb each side
6, 5, 6, 6, 6 - first time doing these. Me likey

Did a couple of other pissing about type things, external + internal rotations (poached from Erics journal ), just experimenting. Had my fun then left.

Im happy with my new 5RM on Deads. My previous PR was 145lb x 5 and that was just before Xmas, so it's all good. I didn't want to go any heavier though because a) my grip was slipping and b) i didn't want to put any more strain on my back - which held up okay, it's just that it's not worth it for me to throw my back out again.

It's Saturday so me and my best mate are off to the Ministry of Sound tonight, never been there before so should be cool

 

[goob]

Great workout, the PR's still keep coming.

That's a really impressive DL PR, especially considering you are a woman (not to be sexist). Millitary preses are really tough too, so great job on that as well.

How do you feel all this training has done to your physique? Slimmer, more toned, bulkier, more definition??

 

[King Silverback]

Awesome w/o's Sister Sam!!! Great job on the PR's too!!! I agree w/Sister Katt, I am a FAN of Negative work, Best Wishes to you!!!

 

[Scarface30]

excellent workout Sam do I sense another wave of upcoming PRs? that's a very good deadlift PR. what type of DL do you do?

 

[SamEaston]

Great workout, the PR's still keep coming.

That's a really impressive DL PR, especially considering you are a woman (not to be sexist). Millitary preses are really tough too, so great job on that as well.

How do you feel all this training has done to your physique? Slimmer, more toned, bulkier, more definition??

Thanks goob - much appreciated mate!

I think i could go heavier on the Deads, but i had done 70 reps by the end and i was knackered, so that's probably best left for another day. Standing Military press is one of my fave exercises, so im pleased to be finally increasing that poundage on a regular basis.

I guess i've been focussing on full body development for the last 18 months, and my back in particular is quite thick (for a girl) and my thighs are monstrous. I went shopping for jeans yesterday and ended up with one pair which are too big in the waist but fit in the thigh (just). Story of my life, honestly! So, my training has given me good overall development, even though i would like to be slimmer but im such a fat bastard i just can't stop eating

Im changing my focus in the next program though. Im going for more shoulders and lats and maintaining the rest, i think the tapered look will work better for me because im quite tall (5'8'').

Awesome w/o's Sister Sam!!! Great job on the PR's too!!! I agree w/Sister Katt, I am a FAN of Negative work, Best Wishes to you!!!

Thank you Arch! And welcome to my journal

excellent workout Sam do I sense another wave of upcoming PRs? that's a very good deadlift PR. what type of DL do you do?

Thanks Scar mate! More PR's?? Who?? Not me

I just do the bog-standard dead with an over-under grip on an olympic bar. Oh, and i always do them with my shoes off, people look at me funny but i just prefer being closer to the ground doing them. Anyone else do that?

 

[SamEaston]

Monday 3rd March

Chest - 60s RI : Mid Rep-Range Week

30 WG Pullups - BW-75lb
- im doing 30 WG pullups every day for the next 2 weeks and assessing progress after that.

DB Bench
(22's) 13, 13
(26's) 10, 10

Incline DB Bench
(26's) 8, 8, 6, 6

CG BB Bench
(65lb) 7, 6, 6, 6

Incline DB Flys
(18's) 8, 7, 6, 6

DB SLDL's
(30's) 20, 20

Seated Calf Raises
(105lb) 15
(130lb) 20

20 mins medium intensity X-Trainer
153-172bpm (79-90% max)

Okay session. Went in to do Legs but the rack was busy (again) so improvised. Some legs crept in at the end there, but that's only because i really wanted to train them :thumbdown:

Im doing a mid rep range (6-10) week this week and i'll do a 'Wala Challenge Week' next week where i'll do all the same exercises but try to get 40 reps on them all. Mad?? Yeah, probably. Fcuk it

 

[nadirmg]

DB Bench
(22's) 13, 13
(26's) 10, 10

hey sam, what do you mean by [22's]? is that the weight you're benching?

way to go on the PRs! these days i'm also really excited about training my legs/back and have been upping the weight on my deads. let's keep at it, yea?

 

[SamEaston]

hey sam, what do you mean by [22's]? is that the weight you're benching?

way to go on the PRs! these days i'm also really excited about training my legs/back and have been upping the weight on my deads. let's keep at it, yea?

Hey mate! Welcome to my journal

22's are the DB's i was using, so for bench i did 2 sets using 2 x 22lb DB's then 2 sets using 2 x 26lb DB's.

Yeah, im in this game for the long haul! Lets do it!