Hit The Ground Running ...

[SamEaston]

Great workout SAm. All lifts looking very good indeed.

HIIT on a stationary bike????? Are you mad? That sounds like hell on a silver platter.

Thanks Goob. I only used the bike because the ergs were all busy - the ENTIRE rowing team were in - but i intend on using the rower most other times. My legs are killing me now though. Christ, Bulgarians yesterday and HIIT today . . .

 

[b_reed23]

Thanks Goob. I only used the bike because the ergs were all busy - the ENTIRE rowing team were in - but i intend on using the rower most other times. My legs are killing me now though. Christ, Bulgarians yesterday and HIIT today . . .

hey, hey....quit your whinin!!!








just kidding!!!

 

[King Silverback]

Excellent w/o Sister Sam!!!

 

[nadirmg]

nice work on the HIIT after that w/o, sammykins!

 

[countryboy]

Way to go!!

 

[SamEaston]

hey, hey....quit your whinin!!!

I know, i know!! Hey, at least i can whine to you guys and you understand. To everyone else im just a nutter

Excellent w/o Sister Sam!!!

Thanks Arch!

nice work on the HIIT after that w/o, sammykins!

It killed - but in a good way

Way to go!!

thanks CB!


Yesterdays Macros
1610kcal* / 45% C / 39% P / 16% F
* i was hungry! Upped the carbs a bit too to help me get through HIIT

Day off today - The london marathon is on though, poor buggers! Hope you all have a great weekend!

 

[goob]

Yesterdays Macros
1610kcal* / 45% C / 39% P / 16% F
* i was hungry! Upped the carbs a bit too to help me get through HIIT

Day off today - The london marathon is on though, poor buggers! Hope you all have a great weekend!

Have you ran the marathon before Sam?

 

[SamEaston]

Me?? No, i can't really run mate. My knees and hips complain if i do any sort of weight bearing cardio. Too many years of doing cardio while sitting on your ass will do that to you

Anyway, here's the times ...

London Marathon leading results (men):

1. Martin Lel (Kenya) 2 hrs 5 mins 15 secs
2. Samuel Wanjiru (Kenya) 2:05:24
3. Abderrahim Goumri (Morocco) 2:05:30
4. Emmanuel Mutai (Kenya) 2:06:15
5. Ryan Hall (US) 2:06:17
6. Deriba Mergia (Ethiopia) 2:06:38
7. Yonas Kifle (Eritrea) 2:08:51
8. Felix Limo (Kenya) 2:10:34
9. Aleksey Sokolov (Russia) 2:11:41
10. Hendrick Ramaala (South Africa) 2:11:44

London Marathon leading results (women):

1. Irina Mikitenko (Germany) 2 hrs 24 mins 14 secs
2. Svetlana Zakharova (Russia) 2:24:39
3. Gete Wami (Ethiopia) 2:25:37
4. Salina Kosgei (Kenya) 2:26:30
5. Ludmila Petrova (Russia) 2:26:45
6. Souad Ait Salem (Algeria) 2:27:41
7. Berhane Adere (Ethiopia) 2:27:42
8. Constantina Dita (Romania) 2:27:45
9. Liz Yelling (Britain) 2:28:33
10. Adriana Pirtea (Romania) 2:28:52

 

[b_reed23]

I cannot fathom running for over 2 hrs....

 

[King Silverback]

I can't fathom running



Unless I'm being chased or called for food!!!

 

[Scarface30]

great stuff Sam. solid workout and a nice finishing touch with the HIIT

so about me helping you out in the lab...get your school to pay my way over, give me a place to stay and I'm there!...but like I said, I've been known to throw the occasional sexy party or two...lol

 

[SamEaston]

Scar - sounds like a plan! Can i pay you in whey, that seems to be all i've got at the moment!


Yesterdays macros
1450kcal / 43% C / 40% P / 17% F

Ive been eating roasted cashews the last couple of days and they are just amazing!

Lower1 today . . be back to report later

 

[Gazhole]

great stuff Sam. solid workout and a nice finishing touch with the HIIT

so about me helping you out in the lab...get your school to pay my way over, give me a place to stay and I'm there!...but like I said, I've been known to throw the occasional sexy party or two...lol

In a LAB

"You gram stain that bacterial specimen you dirty girl!"

Freak.

 

[Gazhole]

Me?? No, i can't really run mate. My knees and hips complain if i do any sort of weight bearing cardio. Too many years of doing cardio while sitting on your ass will do that to you

Anyway, here's the times ...

London Marathon leading results (men):

1. Martin Lel (Kenya) 2 hrs 5 mins 15 secs
2. Samuel Wanjiru (Kenya) 2:05:24
3. Abderrahim Goumri (Morocco) 2:05:30
4. Emmanuel Mutai (Kenya) 2:06:15
5. Ryan Hall (US) 2:06:17
6. Deriba Mergia (Ethiopia) 2:06:38
7. Yonas Kifle (Eritrea) 2:08:51
8. Felix Limo (Kenya) 2:10:34
9. Aleksey Sokolov (Russia) 2:11:41
10. Hendrick Ramaala (South Africa) 2:11:44

London Marathon leading results (women):

1. Irina Mikitenko (Germany) 2 hrs 24 mins 14 secs
2. Svetlana Zakharova (Russia) 2:24:39
3. Gete Wami (Ethiopia) 2:25:37
4. Salina Kosgei (Kenya) 2:26:30
5. Ludmila Petrova (Russia) 2:26:45
6. Souad Ait Salem (Algeria) 2:27:41
7. Berhane Adere (Ethiopia) 2:27:42
8. Constantina Dita (Romania) 2:27:45
9. Liz Yelling (Britain) 2:28:33
10. Adriana Pirtea (Romania) 2:28:52

Thats terrifying. Seriously.

That just seems completely impossible to me, haha.

 

[SamEaston]

"You gram stain that bacterial specimen you dirty girl!"

Freak.

Hey, all us freaks gotta stick together ...


Monday 14th April

Lower 1 & Shoulders - 60s RI

Front Squats - 77lb: 9, 8, 8, 7F

Good Mornings - 65lb: 11, 10, 10, 10F

Leg Curl - 85lb: 10, 9, 8, 8F

Standing Calf Raise - 130lb: 15, 13, 11, 10F

Internal/External Rotations - 5lb: 2x 8-10 each way, each side

DB Military Raises - 18's: 12, 12, 12, 10F

Lat Raises - 11's: 11, 9, 9, 8F

Upright Rows - 50lb: 10, 8, 7, 7F

20 mins Cardio @ 155-162bpm (80-84% of max)

Done in. Quads are sore still from HIIT on Saturday, so the squats were a trial for me today.

 

[countryboy]

Way to go!

 

[goob]

Outstanding workout Mistress Sam. Can't believe you did cardio after all that!!!!!

Hot damn girl, you one craaaaaaazzziiiieee ass bitch!!!!!!!!!

 

[Pylon]

Nice work Sammie!

 

[b_reed23]

Nice front squats and GMs!!!

 

[SamEaston]

Way to go!

Thanks CB!

Outstanding workout Mistress Sam. Can't believe you did cardio after all that!!!!!

Hot damn girl, you one craaaaaaazzziiiieee ass bitch!!!!!!!!!

I know, it hurt. But it was cheat meal day so i felt quilty missing it out

Nice work Sammie!

Thanks Py!

Nice front squats and GMs!!!

thanks lovey!


Yesterdays Macros
2400kcal* / 43% C / 38% P / 19% F
* cheat meal day !! Burgers, Mmmmmm . . .


Tuesday 15th April

Upper 1 - 60s RI

Bent over BB Row - 65lb: 11, 10, 10, 10F

CG Pulldown - 95lb: 12, 10, 8, 7F

Stirrup Grip Cable Row - 65lb: 12, 10, 9, 9F

WG Pulldown - 95lb: 10, 9, 8, 7F

Rack Pulls - 130lb: (Over-over) 8, 8, 8 (over-under) 10, 10

Static Holds - 130lb: (over-over) 17s, 13s, 13s

Shrugs - 130lb: 10, 9, 9, 9F

DB Hammer Curls - 18's: 7, 5, 5, 4F *mangled

20 mins Rower @ Anaerobic Threshold (AT)
156-162bpm (81-84%)
4104m @ 2:26.1/500m (20spm)

 

[nadirmg]

hey, we were exercise twins today with the rack pulls and BO rows
i'll bet those CG pull downs hit ya in the lats nice and proper good work, sambo!

 

[b_reed23]

that rowing looks killer

 

[countryboy]

Tuesday 15th April

Upper 1 - 60s RI

Bent over BB Row - 65lb: 11, 10, 10, 10F

CG Pulldown - 95lb: 12, 10, 8, 7F

Stirrup Grip Cable Row - 65lb: 12, 10, 9, 9F

WG Pulldown - 95lb: 10, 9, 8, 7F

Rack Pulls - 130lb: (Over-over) 8, 8, 8 (over-under) 10, 10

Static Holds - 130lb: (over-over) 17s, 13s, 13s

Shrugs - 130lb: 10, 9, 9, 9F

DB Hammer Curls - 18's: 7, 5, 5, 4F *mangled

20 mins Rower @ Anaerobic Threshold (AT)
156-162bpm (81-84%)
4104m @ 2:26.1/500m (20spm)

Nice Job.. Keep it up!

 

[Scarface30]

excellent couple of workouts in here Sam. you doing some serious volume! must be killer...great stuff

 

[SamEaston]

hey, we were exercise twins today with the rack pulls and BO rows
i'll bet those CG pull downs hit ya in the lats nice and proper good work, sambo!

I don't have BO

j/k Yeah, i knew you would copy me

that rowing looks killer

thanks B! I was hanging on for dear life!

Nice Job.. Keep it up!

Thanks CB!

excellent couple of workouts in here Sam. you doing some serious volume! must be killer...great stuff

Thanks Scar! I actually cut my 5 day split down to 4, so although it looks like im doing loads more, i actually have an extra day off if i need it ... which is nice


Yesterdays Macros
1450kcal / 43% C / 40% P / 17% F

Wednesday 16th April

Cardio only

30 mins Rower - Upper Threshold 1
6151m @2:26.3/500m (19spm)
155-163bpm (80-84% of max)

Low carb day today - pish

 

[nadirmg]

j/k Yeah, i knew you would copy me

that's right sam. i get on IM to see what you did before i go the gym. it's my new split. i call it, my 'steal sam's ideas split'.

 

[katt]

How are you liking the diet so far Sam?

 

[SamEaston]

that's right sam. i get on IM to see what you did before i go the gym. it's my new split. i call it, my 'steal sam's ideas split'.

Thats alright - i knew you did

i steal all my ideas from Goob and Gaz anyways. I like to think of it as recycling

How are you liking the diet so far Sam?

It's pish. Utter pants.

Im not kidding, everytime i sit at my desk im like 'is it time for food yet?' Im trying to write a journal paper and a couple of reports and 3 presentations, so not sitting at my desk isn't really an option.

Well, unless i stand at my desk

How about you? You must be well over halfway?

 

[Irons77]

Hey g[rl, great w/o. Do you do standing or sitting good mornings?

 

[the other half]

hey there pretty lady.
workouts are looking really good. lots of sets.
i hope your back feels like mine does today.

we all know how much fun it is to share "DOMS".

he will like that.