Hit The Ground Running ...

[SamEaston]

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

Hiya Mate! Hows things??

Yeah, standing GMs are the way forward for me. Feet slightly apart and bending the knees, stop when back is parallel to the floor. Love em

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.

Hiya me lovely!!

Yeah, LOVE back day i do!! Rack pulls really get into my traps, so yes - i have MAJOR DOMS!!

 

[Irons77]

Things are going good. I bet you look good doing them GM too! lol

 

[katt]

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?

Yep,, I'm in the same boat... eat a meal... half an hour later I'm hungry again... it sucks.. but yeah,, I'm getting there.. I can see progress..

 

[goob]

Thats alright - i knew you did

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

From Gaz anyway. You're workouts make too much sense to be stolen from my madness.

Although you might not like to admit it, some of the more unsavoury mischevous influence you would find in gaz and my journals has also crept in here......

 

[b_reed23]

 

[SamEaston]

Things are going good. I bet you look good doing them GM too! lol

Does anyone look good doing them??

Yep,, I'm in the same boat... eat a meal... half an hour later I'm hungry again... it sucks.. but yeah,, I'm getting there.. I can see progress..

Well that's great! At least you know it's worth it. For me, im just at the start of my cut, so i seem to be starving and not yet seeing any results. I know it takes time, i just have to persevere and be patient

From Gaz anyway. You're workouts make too much sense to be stolen from my madness.

Although you might not like to admit it, some of the more unsavoury mischevous influence you would find in gaz and my journals has also crept in here......

Well that's because i just can't keep you out

Hey babe - whats happnin'??


Yesterdays macros
1490kcal / 23% C / 54% P / 23% F

No training today. Someones coming round to fix my central heating and im running around like a headless chicken trying to get my work done before i have to go home and let them in

I'll try and get round the journals later on

 

[Gazhole]

Well that's because i just can't keep you out

Because you love us too much?

 

[SamEaston]

Because you love us too much?

Ach ... you got me

BTW - WTF is up with that avi?? You look like a pimp


Yesterdays Macros
1400kcal / 47% C / 31% P / 22% F
Low on protein but i didn't really have time to think about it yesterday.


Friday 17th April

Lower 2 & Rear Delts - 60s RI

OH Squats - 22lb: 12, 12, 12, 11F

BB Deads - 70lb: 10, 10, 10, 10F

Bulgarian Squats - BW+10lb: 10 ea side, 8, 6, 7F

Leg Extensions - 85lb: 10, 7, 7, 5F

Calf Raises - 145lb: 12, 11, 10, 10F

Rear Delt Flys - 11's: 11, 10, 10, 9F

Behind Neck Military - 16lb: 9, 8, 6, 6F

20 mins Rower - Upper Threshold 1
4050m @ 2:28.1/500m @19spm
149-156bpm (77-81% of max)

In and out quick as a flash today. So much to do, so little time.

PROMISE, i'll get round the journals tonight. I know, i know ...

Thanks for sticking with me guys!

 

[Gazhole]

Ach ... you got me

BTW - WTF is up with that avi?? You look like a pimp

Mwuahaha, the illusion is complete. I need a huge purple hat with a feather in it, haha.

Nice workout! Your body is probably wondering what the hell just happened to it, it was like a whirlwind of dumbells, lol.

I like the inclusion of OH Squats, too looking good. How do you like them?

 

[nadirmg]

nice w/o, samsamsammysam.

i with ya on getting around to everyone's journal. between work, the gym, and studying it's hard to check on everyone, yea?

 

[SamEaston]

Mwuahaha, the illusion is complete. I need a huge purple hat with a feather in it, haha.

Nice workout! Your body is probably wondering what the hell just happened to it, it was like a whirlwind of dumbells, lol.

I like the inclusion of OH Squats, too looking good. How do you like them?

Gawd, ive got a mental image now of you looking like some extra in Starsky and Hutch - scarred for life

Im sure you're the one who started all the OH Squat carry-on?? I remember nicking them off someone, thinking it was a good idea then immediately regretting it

To tell you the truth, i love 'em. I really do. They're tough as shit, and one of those totally unforgiving exercises that you have to keep completely strict right till the end, otherwise you'll fall over!

Oh, and another question - WTF is an asshat?? Is it a hat for your ass, or a hat with an ass on it?? I don't know, these Welsh ... You're like something off 'Gavin and Stacey' you are

nice w/o, samsamsammysam.

i with ya on getting around to everyone's journal. between work, the gym, and studying it's hard to check on everyone, yea?

Yeah, times sure are hard when you can't skive off work for an hour or two and check out how everyone is doing

 

[SamEaston]

Saturday 19th April

Upper 2 - 60s RI

Incline Bench Machine* - 40kg: 12, 12, 12 45lb: 8, 8F

Straight Arm Pulldown - 40kg:12, 11, 10, 9F

Unilateral Pulldown - 5kg: 10, 10, 10, 10F

DB Flat Bench - 27's: 7, 6, 6, 6F

CGBP - 45lb: 11, 10, 8, 6F

20 minutes Rower - Anaerobic Threshold (AT)
4150m @ 2:24.8/500m (20spm)
155-160bpm (80-83% of max)

* the gym was absolutely hoaching today, so i was forced to do things i wouldn't normally do out of sheer desperation to get a workout. The gym shuts at 5pm you see, and so i walk in at 3.30pm expecting it to be dead (as normal) except its like every man and his dog is in there - i couldn't believe it

Hence the 'machine' movement first :thumbdown: It was crap, but i absolutely killed myself on it, so that when i went to do my DB bench (which i normally prioritise), i was trashed and the DB's were wobbling all over the place :laughing:

Anyhow - i got a workout, just in the nick of time too - and that's all that matters

 

[goob]

The gym was busy, but only because I advertised that you'd be doing your workout naked.

Good workout, especially for a 'makeshift' one. Weights are definately looking very good.

 

[SamEaston]

The gym was busy, but only because I advertised that you'd be doing your workout naked.

Oh dear ... imagine standing behind someone who's deadlifting naked

Yesterdays macros
1480kcal / 36% C / 47% P / 17%F

Day off today. Hope you're all having a great weekend!

 

[kiko]

Oh dear ... imagine standing behind someone who's deadlifting naked

 

[StanUk]

Nice workout Sam, how you finding the OH squats?

 

[goob]

Nice workout Sam, how you finding the OH squats naked?

Fixed.

I actually missed that before, great job, OH squats are evil.

How do you do them though? I found holding a bar was uncomfortable and unnatural.

 

[SamEaston]

Indeed

Nice workout Sam, how you finding the OH squats?

Hey Stan the Man!

Loving OH Squats - they're really tough, as i was just saying to Gaz a few posts back. The thing i love most about them is that you can't waver in your strictness of form AT ALL, which is hard when you're on the last reps of the last set and it looks like you're not going to be able to get up off the last one ...

Fixed.

I actually missed that before, great job, OH squats are evil.

How do you do them though? I found holding a bar was uncomfortable and unnatural.

Thanks for that Gooblet

Yeah, i use one of the EZ bars, which weigh like ... 10lb or something?? I mean, i started with just BW and holding my hands above my head, like a retard, then started using the empty bar (hands really wide apart - helps with the balance alot better), and now im adding another 10lb or something to them.

I mean, im never going to be OH squatting 100lb or anything like that, so there's not much more room for improvement with them, but i like them and they really take all my focus and attention to do them right. They're cool

 

[StanUk]

lol, naked OH squats would be quite interesting to see!

But yeh, there really tough, and it can leave you in a tricky position when your on the last couple reps and your trying desperatly not to drop the weight on your head

 

[SamEaston]

But yeh, there really tough, and it can leave you in a tricky position when your on the last couple reps and your trying desperatly not to drop the weight on your head

Im always afraid im going to tip over backwards - i dunno, it just seems to be the way i hold the bar, with my shoulders pulled back. Either way, at least it wouldn't hurt too much dropping only 20lb on myself


Yesterdays macros
1450kcal / 48% C / 32% P / 20% F


Monday 21st April

Lower 1 and Shoulders - 60s RI

Front Squats - 90lb: 8, 7, 6, 6F

Good Mornings - 70lb: 10, 10, 10, 10F

Leg Curl - 85lb: 12, 11, 9, 9F

Standing Calf - 130lb: 16F, 13F, 11F, 10F

Internal and External Rotations - 5lb: 2x 8-10 ea side, ea way

DB Militarys - 22's: 12, 10, 7, 6F

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

25 mins Rower UT1
5158m @ 2:25.5/500m (20spm)
153-160bpm (79-81% of max)

Upped the weight on Front Squats today - killer. DB Militarys really drained my strength, but it might be time to attempt 26's for this exercise

 

[katt]

WOW - nice front squats Sam!!

 

[Scarface30]

superb workout Sam! those are some great front squats and GMs!

how are you finding the GMs? whenever I did them, they did hit my glutes and hams quite hard, but I had discomfort in my back so I thought the reward does not out-weigh the risk!

 

[DOMS]

Solid Front Squats and Militaries, Sam!

 

[goob]

Wow, excellent front squats, there are many guys that would struggle to do that Sam.

 

[b_reed23]

Those are some STRONG fucking front squats Sam!!! Wow!!!!!!!

 

[SamEaston]

WOW - nice front squats Sam!!

Hey Katt! Thanks a million - that means alot coming from you. I is happy

superb workout Sam! those are some great front squats and GMs!

how are you finding the GMs? whenever I did them, they did hit my glutes and hams quite hard, but I had discomfort in my back so I thought the reward does not out-weigh the risk!

Hey Scar mate! I love GM's, but i've got to force myself to keep them light. They're like deads in that respect: you could add weight to them quite quickly, BUT if it all comes crashing down you could be out for weeks. So i keep em light and go to parallel - brilliant!

Solid Front Squats and Militaries, Sam!

Well hellllooooooo there

How are you doing?? I've not spoken to you in ages, although if Gaz's sig is to be believed we've been rather busy

Wow, excellent front squats, there are many guys that would struggle to do that Sam.

Forget the guys ... I was struggling with it!! My face was like a f*cking beetroot by the time i racked that baby

Those are some STRONG fucking front squats Sam!!! Wow!!!!!!!

Aww, you're too kind! Thanks B


Yesterdays macros
1420kcal / 27% C / 47% P / 26% F
Had a bit of a low carb day, didn't mean to, that's just the way it turned out


Tuesday 22nd April

Upper 1 - 60s RI

Bent over BB Row - 65lb: 12, 11, 9, 8F

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

WG Cable Row - 65lb: 12, 10, 9, 9F

Shrugs - 130lb: 12, 12 145lb: 10, 10, 10F

WG Pulldown - 95lb: 9, 7, 7, 6F

DB Hammer Curls - 18's: 6, 5, 4, 4F

20 mins Rowing Anaerobic Threshold
157-160bpm (81-83% of max)
4154m @ 2:24.4/500m (21spm)

Meant to do Rack pulls and static holds today but it was one of those (rare) mornings where the gym was quite quiet, but everyone who was there was using all the free weights and the squat rack was busy the whole time. Oh well, i'll do it tomorrow.

 

[katt]

That diet must be workin for ya Sam.. your weights looks awesome! You're moving on up!!!!

 

[SamEaston]

That diet must be workin for ya Sam.. your weights looks awesome! You're moving on up!!!!

Sheesh, fanks Katt

 

[nadirmg]

don't you like CG pulldowns? me likes 'em!
gettin' up there with high protein macros, sambo. what do yo usually get most of your protein from?

 

[boilermaker]

Hey Sam! Thought i'd drop in and check out your journal. I'm impressed!! Keep up the good work.