Hit The Ground Running ...

[SamEaston]

Friday 14th March

Wala Challenge Bench Day - 120s RI

WG Pullups (BW-75lb)
10 - the cable was dragging along the wheel making this really tough. Couldn't fix it myself so i just left it. Pissed off

Flat DB Bench - 18's: 1x40

Incline DB Bench - 18's: 1x25, 1x15 - whew, tired already!

CG Bench - 30lb: 1x20 r/p 1x10 r/p 1x10 - owwwwww

Pec Dec - 45lb: 1x40

Incline DB Flys - 18's: 8, 6, 6, 6 (couldn't take any more high reps!)

Seated Calf Raises - 110lb: 1x34, 1x19, 1x18

30 mins X-trainer - high intensity (UT1)
heart rate 157-167bpm (82-88% max)

Death.

 

[katt]

Yeah, 160bpm is 83% of my max and 170bpm is 88% of my max.

Damn,, I wish I could get mine up that high.. my 85% is 154... and the trainer at the gym said never to go over that unless I wanted to burn my muscle mass...

Great chest workout! That would be really hard to do all those inclines after regular benching.. owweeee

We have one of those cable machines that is "sticky" also.. it's really annoying..

 

[the other half]

sam, enjoy your week of rest, you will come back feeling like a new woman and strong as hell.

 

[King Silverback]

Good GOD, what a w/o!!! Go relax or somethin, please!!! Have a Great weekend Sister Sam!!!

 

[IceDragon]

I thought I'd find you on here...

 

[SamEaston]

Damn,, I wish I could get mine up that high.. my 85% is 154... and the trainer at the gym said never to go over that unless I wanted to burn my muscle mass...

Great chest workout! That would be really hard to do all those inclines after regular benching.. owweeee

We have one of those cable machines that is "sticky" also.. it's really annoying..

Yeah, i don't believe that short term cardio like that 'burns' muscle mass - i reckon thats a load of bollocks myself. Believe me, i've plenty of fat to burn before the muscle needs to go

Yeah, 'sticky' is a good way to describe what the machine is doing. Its really fucking irritating

sam, enjoy your week of rest, you will come back feeling like a new woman and strong as hell.

I hope so OH, i really do. I'll be doing some circuit-style cardio, maybe 3 or 4 times in the week but that doesn't count as working out, not really . . . right??

Good GOD, what a w/o!!! Go relax or somethin, please!!! Have a Great weekend Sister Sam!!!

Haha, thanks Arch! It was a killer and my chest is REALLY sore today
Plenty time to relax, plenty time for that!

I thought I'd find you on here...

Hey Ice! Welcome to IM - it's just about as cool as EB (almost!).

 

[SamEaston]

Saturday 15th March

Legs - Supersets of DEATH - 60s RI

1a. Front Squats - 90lb
1b. RDL's - 80lb
- 8, 8, 7, 7, 6 oh dear . . . . .

2a. Split Squats - 82.5lb
2b. Deads - 80lb
- 10, 10, 10, 10 couldn't do a 5th set, could barely stand

3a. Leg Extension - 95lb
3b. Seated Calf Raises - 155lb
- 9, 8, 8, 8, 8 em . . . . . .

- buy this time i was taking about 2 mins to recover. I didn't care, i just wanted to make it to 5 sets.

25 mins X-trainer- moderate intensity UT1
137-143bpm (71-74% of max)

So, a tough workout, but not tough in the same way as last week, where i seriously wanted to puke. This week, i just simply felt that i couldn't go on. From the last set of the 1st superset i was just thinking, i simply don't have the strength to carry on (i do, because i ate loads of carbs last night, so it wasnt lack of food ), so that's what made today particularly tough. It was a real case of mind over matter, i just kept telling myself that the sooner i finsished all my sets, the sooner i could hit the showers and go home.

For that reason the cardio was mind-numbing. I mean my legs were shaking so much i could barely stay on the machine, but my goal was 30 minutes and that last 5 seemed to stretch into infinity, so i stopped at 25. Believe me, it felt like i was on that bloody thing for about 3 hours

As an aside, i was at my mates house last night for a Wii party. He bought a Nintendo Wii about 3 months ago and he had us all round for food and games and it was bloody hilarious. We were boxing and i swear to god, i punched myself in the face about 5 times, and flicked myself in the eye with the cable at least twice. Anyone who has played boxing on a Wii will know what i mean. I almost wet myself with laughter. It was a brilliant night, but i let myself down by eating too much in the way of pizza and doritoes, so i woke up this morning with my mouth feeling like i'd been licking the carpet all night and sluggish as hell.

I don't know why i wanted to confess my sins to you all, and i don't need a foot up the arse telling me its bad for me and wont help me reach my goals because the disappointment i feel in myself is more than enough for me.

 

[King Silverback]

Great w/o and awesome job fighting through that!!! I hear ya about the wii, we (lol) have one and I love it!!!

 

[SamEaston]

Great w/o and awesome job fighting through that!!! I hear ya about the wii, we (lol) have one and I love it!!!

Haha

Thanks Arch! Im thinking of getting one myself - it made for great cardio!

 

[SamEaston]

Monday 17th March

Back - Triple Drop Sets - 45s RI

CG Pulldown
(110lb) 5 (92.5lb) 13 (75lb) 10

Stirrup Grip Pulldown
(92.5lb) 11 (75lb) 17, 14 (61lb was too light)

Stirrup Grip cable Row
(65lb) 13 (60lb) 13 (55lb) 14

Unilateral Reverse Cable X-over
(13lb each) 11, 7 (6lb each) 15

Unilateral Straight Arm Pulldown
(13lb) 9 (6lb) 11, 7

CG BB Row
(55lb) 12, 10, 10
(area too busy to swap weights over)

Cardio - 25 mins Bike UT1
~150bpm (78% of max)

Tough session even though i couldn't get the proper triple drop sets on some of the exercises - that was because the weight increments on some of the machines were too large, making only two options viable. Still did three sets of everything though - felt good!

Cardio was straight from hell though. My legs are still incredibly painful from Saturday and every rotation on that bike was horrendous. I was out for Nandos Chicken last night though so i couldn't miss it out really

 

[IceDragon]

Looking good Sam.

 

[katt]

Pizza and doritoes.. lol sounds like the perfect food for the Wii party!!

ok, so the triple drop sets.. geez!! I don't think I would have the balls to try those... well... .. crud, why did you have to start this..

Now I have to try it..

 

[b_reed23]

so i woke up this morning with my mouth feeling like i'd been licking the carpet all night and sluggish as hell.

Holy shit...talk about a major confession....you sure this was a wii party???

 

[SamEaston]

Looking good Sam.

Thanks dearie!

Pizza and doritoes.. lol sounds like the perfect food for the Wii party!!

ok, so the triple drop sets.. geez!! I don't think I would have the balls to try those... well... .. crud, why did you have to start this..

Now I have to try it..

Of course you do! Shit, i hope the OH doesn't start beating on me

Holy shit...talk about a major confession....you sure this was a wii party???

Hey - i always used to judge how good a party was by the state i was in the next day. Believe me, it was a goodun

 

[nadirmg]

oooooooooo, the first trip-drop set w/o. nice work, sammykins.

bah! i hate it when the gym is crowded and you can't do the weights like you want to. that's why i go in the mornings! when do you usually hit the gym?

lol. don't feel bad about the doritos and pizza. i had cinnamon rolls and scones for breakfast this weekend you're in good company.

 

[SamEaston]

oooooooooo, the first trip-drop set w/o. nice work, sammykins.

bah! i hate it when the gym is crowded and you can't do the weights like you want to. that's why i go in the mornings! when do you usually hit the gym?

lol. don't feel bad about the doritos and pizza. i had cinnamon rolls and scones for breakfast this weekend you're in good company.

Fab! Sounds like we're just as bad as each other!

Yeah, i go first thing in the morning, around 7.30am and it's usually pretty busy. I think it's actually busier at that time than it is at say 9am, because lots of people use it before work/classes so it doesn't really give me an advantage going at that time.

Goddam you, im thinking about scones now . . . . .

 

[nadirmg]

Goddam you, im thinking about scones now . . . . .

mmmm, scones with a steaming cup of tetley on a chilly rainy day. perfect.

 

[the other half]

sam, she is old enough to do what ever she wants. and im smart enough to know that just because she wants to do it, i dont have to.

sounds like you had a good wiikend(get it),and a couple of good workouts to boot.

im glad billie said something about the "carpet licking" i was starting to get alittle excited

 

[King Silverback]

Great w/o, Insane but Great Sister Sam!!!

 

[nadirmg]

wiikend (get it)

see what i mean? BRother Half strikes again! good thing i have some wine to go with it

 

[SamEaston]

mmmm, scones with a steaming cup of tetley on a chilly rainy day. perfect.

sam, she is old enough to do what ever she wants. and im smart enough to know that just because she wants to do it, i dont have to.

sounds like you had a good wiikend(get it),and a couple of good workouts to boot.

im glad billie said something about the "carpet licking" i was starting to get alittle excited

I get it! Good one - you obviously spent all night thinking that one up

Yeah - eating shit food always makes me feel like shit the next day, but i still eat it. Why?? WHY??

Great w/o, Insane but Great Sister Sam!!!

Thanks Arch - that means alot coming from you! You're a whirlwind in jogging pants you are

see what i mean? BRother Half strikes again! good thing i have some wine to go with it

Tuesday 18th March

Shoulders - Triple Drop Sets - 45s RI

Internal and External Rotations
2 sets of 10 each way, each side. Lowest weight.

BB Military Press
(55) 7 (50) 7 (45) 6

Upright Row
(60) 7 (55) 7 (50) 7

Bilateral Lat Raises
(18's) 7 (16's) 6 (13's) 6

Lying Rear Delt Flys - Bilateral
(11's) 10 (9's) 12 (6's) 11

Rear Delt Machine
(75) 9 (60) 11 (45) 14

25 mins X trainer - Moderate intensity
150-155bpm (78-82% of max)

Really nice workout today. The gym was so quiet i was able to gather all the DB's or plates i would need for each drop-set so i could quickly swap over within the 45s rest period. Rear delt flys were killer - first time i've done these in ages, but im very much aware that my rear delts are progressing slower than my front delts (slower than everything actually) and thats mostly because i dont concentrate on them very much. Strong rear delts are a key part of my back looking good, so i need to make them more of a priority.

 

[katt]

Great job Sam! Yeah, those rear delts are such a small muscle anyway,, it doesn't take much weight for them to be screaming in pain..

Eating that shit food... yeah... I do it too... have you ever noticed the gazillion food commercials on tv?? I especially notice them when I'm dieting..

 

[nadirmg]

oooooh, those laying rear delt lateral raises ARE hell, aren't they! do you do 'em with your forearm fully extended or with your arm at a 90-degree angle?

quality workout, sambo!

oh and i was just thinking, you don't have any recent pictures up on here do you.... hint hint

 

[SamEaston]

Great job Sam! Yeah, those rear delts are such a small muscle anyway,, it doesn't take much weight for them to be screaming in pain..

Eating that shit food... yeah... I do it too... have you ever noticed the gazillion food commercials on tv?? I especially notice them when I'm dieting..

I know! Or cookery programs - gawd, what a nightmare. I actually have to switch them off completely, otherwise im sitting in a puddle of drool

oooooh, those laying rear delt lateral raises ARE hell, aren't they! do you do 'em with your forearm fully extended or with your arm at a 90-degree angle?

oh and i was just thinking, you don't have any recent pictures up on here do you.... hint hint

Elbows just have a very slight bend for the rear delts, i can't lock them out otherwise they click and get sore easily

Recent pics huh?? Well i've a couple that aren't barf inducing . . . lets see if i can find them . . . .

 

[SamEaston]

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

 

[nadirmg]

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

lol well i'll stop eating scones if you stop eating doritos so you can get those pictures up
and also.... wa.. hey, that's not a recent pic!!

thanks for the advice on front squats. i can't wait to try 'em out!

 

[Gazhole]

Looking great in here!

Workouts too lol.

Hows things?

 

[JailHouse]

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

Your looking great Summer time is calling your name!

 

[goob]

Theres one that's not too bad. My legs are probably my best feature since they respond best to training. I'll take more once i lose a few more pounds - belive me, right now it aint pretty

Looking good Sam, very good indeed.

 

[SamEaston]

lol well i'll stop eating scones if you stop eating doritos so you can get those pictures up
and also.... wa.. hey, that's not a recent pic!!

Bloody hell - nothing gets past you huh?? I know it's not a recent picture, but you can't blame me for trying to get away with it!

By the way, it's not the Doritos that are the problem. It's the Lindt Easter Bunnys sitting on my kitchen worktop at home that are the problem. I think bunnys in my house are about to go on the endangered list

Looking great in here!

Workouts too lol.

Hows things?

Hey Gaz! Everythings cool - just winding down for the holiday. I guess you're off for a month or so are you?

Bloody students

Your looking great Summer time is calling your name!

Aww thanks mate! I hope i can reach my goals this year, but i'll need all you guys on my back to keep me accountable

Looking good Sam, very good indeed.

Thanks Gooblet - hows things with you? You've been quietly self-destructing over there

Okay lads and lassies, well today was the last time i'll be in the gym for a whole week. How am i going to cope?? :thumbdown:

Wednesday 19th March

Chest - Triple Drop Sets : 45s RI

Flat BB Bench
(82.5) 7 (75) 7 (70) 7

CG Bench
(70) 6 (65) 6 (60) 7

Incline DB Bench
(27's) 8 (22's) 9 ( 18's) 11

Incline DB Flys
(18's) 7 (16's) 5 (13's) 7

Unilateral Tricep Pushdown - Burnout
(12lb) 1x11, 1x10, 1x9, 1x8, 1x7, 1x6, 1x5, 1x4 (no rest - one arm then the other, then back, and so on . . .)

25 mins Low intensity Bike
135-140bpm (68-72% of max)

Well, there you have it. That's it for me for a week. I'll be running maybe 3 times, but only for half an hour to keep me going. Other than that, just work, rest, eat and sleep. Happy easter everyone!