nice rack pulls! 
thanks for the kind words in my journal...they made me feel so much better!
thanks for the kind words in my journal...they made me feel so much better!
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- Thread starter SamEaston
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Cool mate - cheers for that
nice rack pulls!
thanks for the kind words in my journal...they made me feel so much better!
Thanks lass.
And you're welcome. You always have kind words for me too and that's much appreciated
Okay dokes, today was Legs and Shoulders:
Tuesday 17th June
DB Split Squats: (27's)10 (32's)10,9 (35's)6
RDL's: (85)12 (95)12,12 (100)9
Standing Calf Raises: (160)13,11 (150)11,10 (140)10,11
Seated Lat Raises: (13's)10,8 (9's)10,10
Lying Lat Raises: (9lb)10,10,10
BB Military Raises: (50)6,6,6
30 mins Xtrainer @152-164bpm
Great session. Split squats kick my arse :laughing:
awsome workout!!!
VERY awsome!!
Thanks you two!
My arse is killing me today
Had a little 30 min run today in preparation for my 5k race in a couple weeks. It went okay but my knees and ankles were killing me for ages afterwards
heart rate was 172-180 throughout
My arse is killing me today
Had a little 30 min run today in preparation for my 5k race in a couple weeks. It went okay but my knees and ankles were killing me for ages afterwards
heart rate was 172-180 throughout
My arse is killing me today
oh is it
Had a little 30 min run today in preparation for my 5k race in a couple weeks. It went okay but my knees and ankles were killing me for ages afterwards
heart rate was 172-180 throughout
Yea the glory of running gotta love the damage it does to the joints...be sure to ice em afterwards.
172-180? isn't that a bit high for that distance? you been smoking or something
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!
My arse is killing me today
Deadbolt said:
Sam's got a sore ass, and she's been 'smoking' something???Is this slang for sodid sexu... oh .... nevermind.
Yea the glory of running gotta love the damage it does to the joints...be sure to ice em afterwards.
172-180? isn't that a bit high for that distance? you been smoking or something
It is really high for that distance, you're right. That's the reason i don't really run that much, i find it near impossible to control my heartrate and it knackers me instantly. I am very heavy so that's probably why, but during that 30 mins i had 3 x 60s breaks. Honestly, i was dying
Goob - i would've had to have been smoking something to have a sore arse in the way you meant it
Dirty bugger Thursday 19th June - Chest & a bit of Legs
High rep DL's: (55)12 (65)12,12 (75)8
Decline Bench: (32's)12,9 (27's)11,8 (22's)14,12
BW Dips (off bench): 10,10,10,10
Cable OH Tricep Extension: (20lb)12,12,10,10
Leg Extension: (65)12,12 (55)10,10 *owwww*
Seated Calf Raises: (130)20,14 (110)15,11 (100)14,13
30 mins Xtrainer 160-172bpm
High rep deads to kick everything off, felt really good and got the heart rate up no bother. I was sweating buckets by the second set :laughing:
Im off on holiday next week to the Lake District, where we're going walking every day so it will be a really nice change to being in London and breathing all the filthy air and washing in the filthy hard water (bleh).
I promise i'll take some really nice photos and put them up for you to look at. Last time we were there i almost died by falling off the side of a cliff so hopefully i'll manage to stay attached to the mountain this time :laughing:
Try not to miss me too much!
You must be smoking something
Believe me your not heavy!Aaaaaaaannnnyyyy wayyyyy! You just gotta keep at it and keep working eventually your cardio system will catch up...hell I never use to be able to run 50 yards before my heart would explode...now I can't get my heart rate past 165 if I tried...it sux b/c now I need to train longer and harder to get results.
Awsome workout there!!! And yea them high rep deads sure to start you off with a bang LOL
Can't wait to see some pix! Enjoy yourself!
You must be smoking something
Aaaaaaaannnnyyyy wayyyyy! You just gotta keep at it and keep working eventually your cardio system will catch up...hell I never use to be able to run 50 yards before my heart would explode...now I can't get my heart rate past 165 if I tried...it sux b/c now I need to train longer and harder to get results.
Awsome workout there!!! And yea them high rep deads sure to start you off with a bang LOL
Can't wait to see some pix! Enjoy yourself!
Thanks babe!
I am genuinely heavy though. At the moment i'm 167lb
Sheesh kebabs! I'm still trying to lose 10lb then i'll be happy but i love my food at the moment and the trainings going well so im not in a hurry to change anything right now.I'll definately put some pictures up when i get back. The Lake District is so beautiful, it's unreal. However i've just checked the 5 day forecast while we're away and it's rain, rain, rain all the way
British weather sucks
Because it burned like a dose of the shits after a hot curry, thats why
Anyway, did a half arsed attempt at a workout today. I didn't have any time really so it was just a case of lifting a few things, throwing them about a bit and putting them down again.
Also forgot to take my little training book in with me so i didn't write anything down - crap i know.
So, i'm off and i'll update next week. Bye for now
have a great time Sam!!!
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Thanks babe!
I am genuinely heavy though. At the moment i'm 167lb
167 doesn't sound that bad. Plus, didn't you just get off a cut? You made some great gains there. You may still have 10 pounds to go, but you should also feel really good about yourself.
It's funny that you mentioned kababs. On Saturday, I went over to a co-workers house (he's from Iran) and he made those. Plus some chicken. Very tasty.
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Er...this would have been an interesting evening to the fly on the wall...
Heya Sammy!
I stop in Heathrow a couple of times last week. Maybe I flew over your place!
I stop in Heathrow a couple of times last week. Maybe I flew over your place!
Hey all! I'm back (again). I was away for a week of walking in the Lake District which is a national park in the North East of England. I had a totally brilliant time, really fucked myself up going out hiking and climbing every day, i know it's not everyone's idea of fun but i had such a great time! It rained pretty much constantly so my photographs aren't that inspiring but i'll put some of them up anyway.
I've decided to run a strength training program for the next 8 weeks and see where i am after that. I normally do legs on a monday, as you all know, but my calves were still so painful from climbing that i had to leave them till Tuesday. Even then, following squats and DL's i still couldn't do any direct calf work .. ouchie!
Anyway, here's the weeks training so far ...
Monday 30th June â?????? Back & Abs
Bent Over BB Row (82.5lb): 5 x 5
WGPD (90lb): 10, 10, 9, 8, 7
RDLâ??????s (90lb): 8 x 5
Bullhorn Grip Row (75lb): 5 x 5
Cable side Bends (25lb): 10, 10, 9
Hanging Knee Raises (BW): 10, 10, 9
Bench V-ups: 15, 13, 12
30 mins X Trainer @ 164bpm
Tuesday 1st July â?????? Legs & Shoulders
Split Squats (75lb): 5, 5, 5, 5, 4
DLâ??????s (100): 5, 5, 5, 5, 4
Front Squats (75lb): 5, 4, 4, 4, 4
Seated Lat Raises (15â??????s): 6, 6, 5, 5, 5
Arnolds (22â??????s): 6, 6, 5, 5, 5
30 mins X Trainer @ 164-172bpm
Wednesday 2nd July â?????? Cardio Only
40 mins X Trainer @ 160bpm
10 mins Rower â?????? Rating Pyramids
I've decided to run a strength training program for the next 8 weeks and see where i am after that. I normally do legs on a monday, as you all know, but my calves were still so painful from climbing that i had to leave them till Tuesday. Even then, following squats and DL's i still couldn't do any direct calf work .. ouchie!
Anyway, here's the weeks training so far ...
Monday 30th June â?????? Back & Abs
Bent Over BB Row (82.5lb): 5 x 5
WGPD (90lb): 10, 10, 9, 8, 7
RDLâ??????s (90lb): 8 x 5
Bullhorn Grip Row (75lb): 5 x 5
Cable side Bends (25lb): 10, 10, 9
Hanging Knee Raises (BW): 10, 10, 9
Bench V-ups: 15, 13, 12
30 mins X Trainer @ 164bpm
Tuesday 1st July â?????? Legs & Shoulders
Split Squats (75lb): 5, 5, 5, 5, 4
DLâ??????s (100): 5, 5, 5, 5, 4
Front Squats (75lb): 5, 4, 4, 4, 4
Seated Lat Raises (15â??????s): 6, 6, 5, 5, 5
Arnolds (22â??????s): 6, 6, 5, 5, 5
30 mins X Trainer @ 164-172bpm
Wednesday 2nd July â?????? Cardio Only
40 mins X Trainer @ 160bpm
10 mins Rower â?????? Rating Pyramids
Thanks babes, i had a fantastic time. I'll put up some of the best pics just shortly
Hows things been for you?
Hey DOMSy-baby
Yeah, i probably have another 15lb to drop before i look decent again, but i just need to get a grip and stop eating like a 
I have made decent gains though, but its a double edged sword having a mesomorphic body type, you know. I can put on muscle relatively easily but jeez, my fat storage capacity aint half bad too Speaking of which ... kebabs ... Mmmmm *drools*
I was close enough to Scotland while i was in the Lakes (an hour from the border) to have a real haggis and chips from this fantastic chippie. For about 15 minutes, my life was complete.
Indeed ... hows things in Goobland?
Hey Py!
Maybe you did although if you were flying to the States you might have just gone straight out west (Heathrow is in the west of the city). Hows things going for you these days?
Okay, here are some of the photos.
The first few are from the first day, when the sun actually came out for a little while. It soon disappeared behind a thick layer of cloud and never came out again for the rest of the week.
In fact, on the last day we climbed only to about 900m, and after 800 or so we were in the cloud completely. It was scary while we were up there because it came down so fast, but when we got down we were all like 'yeah, that was brilliant!'.
The first few are from the first day, when the sun actually came out for a little while. It soon disappeared behind a thick layer of cloud and never came out again for the rest of the week.
In fact, on the last day we climbed only to about 900m, and after 800 or so we were in the cloud completely. It was scary while we were up there because it came down so fast, but when we got down we were all like 'yeah, that was brilliant!'.
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Oh you know, the world turns, the mills ground, and the fire burns.
Very picturesque, looks beautiful. Good to hear you had a good vacation. Haggis and chips? I'll pass on that for now.....
heya hun badd ass workouts there and thats some awsome country side!!! hope you had a good time!
damn...that is absolutly breathtaking!!! What's up with the face in pic 5 though????
damn...that is absolutly breathtaking!!! What's up with the face in pic 5 though????
Ha ha, i know. That was my mate, she was less than impressed that it was still raining 3 hours into our walk. I think at that stage the water had just started coming through our boots
I had a great time thanks mate! Hows things with you?
Vacation??
Oh ... holiday, Ahh, i see now.
Haggis and chips is amazing mate, equalled only by black pudding or white pudding.
Pretty much any mystery meat covered in batter and deep fried really
Okay dokes, here's todays shenanigans:
Thursday 3rd July - Shoulders - 45s RI
Lying Lat Raises (13) 5 x 5 (each side)
Rear Delt Flys (13's) 5 x 5
Military BB Press (50lb) 5, 5, 4, 4, 4
Behind Neck Pulldown (80) 6 x 5
Rear Delt Machine (60) 10, 8, 7, 6, 6*
Leg Press (100) 30 + 20
30 mins XTrainer @ 160-172bpm
Good sesh. With the rear delt machine i had to keep the reps higher becasue the next weight up is 80lb, so still a bit too heavy for me.
Friday 4th July - Chest - 45s RI
Decline DB Bench (30's) 6, 5, 5, 5, 5
Flat Bench (77lb) 5, 3, 3, 3, 2
Decline DB Flys (22's) 5, 5, 4, 4, 4
Front Raises (13's) 6, 6, 5, 5, 5
15 mins XTrainer @ 160bpm
15 mins Bike @ 160bpm, 5 mins @ 140bpm
Good sesh. Arms tomorrow.
Decline DB Bench (30's) 6, 5, 5, 5, 5
Flat Bench (77lb) 5, 3, 3, 3, 2
Decline DB Flys (22's) 5, 5, 4, 4, 4
Front Raises (13's) 6, 6, 5, 5, 5
15 mins XTrainer @ 160bpm
15 mins Bike @ 160bpm, 5 mins @ 140bpm
Good sesh. Arms tomorrow.
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You have a day for each body part? Wow. Kicking major ass Sam, you should try crossfit too - It would save you doing the extra cardio and get your weight fill too. Yeah, you'd be great at it.
Okay dokes, here's Saturday and today's workouts.
Saturday 5th July - Arms & Abs - 45s RI
OH Tricep Extension (25lb) 5 x 5
Hammer Curls (22's) 6, 5, 5, 4, 4
CGBP (70lb) 5, 5, 4, 3, 3
Preacher Curl (48lb) 5, 5, 5, 5, 4
Skullcrushers (26lb) 5x5
Bench Dips 12, 11, 10, 10
Hanging Knee Raises 12, 11, 7, 7
Bench V-ups 10, 10, 10
Hanging Twists 8, 8
30 mins Xtrainer @ 160-164bpm
Done.
Monday 7th July - Legs - 45s RI
Split Squats (77lb) 5x5
DL's (100lb) 5x5
Front Squats (77lb) 5, 5, 5, 4, 4
Seated Calf Raises (130lb)17, 14 (110)17, 14 (100)16, 13
35 mins XTrainer @ 160-172bpm
Saturday 5th July - Arms & Abs - 45s RI
OH Tricep Extension (25lb) 5 x 5
Hammer Curls (22's) 6, 5, 5, 4, 4
CGBP (70lb) 5, 5, 4, 3, 3
Preacher Curl (48lb) 5, 5, 5, 5, 4
Skullcrushers (26lb) 5x5
Bench Dips 12, 11, 10, 10
Hanging Knee Raises 12, 11, 7, 7
Bench V-ups 10, 10, 10
Hanging Twists 8, 8
30 mins Xtrainer @ 160-164bpm
Done.
Monday 7th July - Legs - 45s RI
Split Squats (77lb) 5x5
DL's (100lb) 5x5
Front Squats (77lb) 5, 5, 5, 4, 4
Seated Calf Raises (130lb)17, 14 (110)17, 14 (100)16, 13
35 mins XTrainer @ 160-172bpm
Thanks Goob, i don't know why but i just don't feel like i've worked hard enough if i don't do some sort of weight-related activity when i go to the gym. Even if it's just a half hour doing arms, some abs or some sets of calves, i just love getting the gloves on and sweating my tits off
So yeah ... maybe crossfit would be a good choice for me! I would need to lose some weight first though
BW pullups - could you imagine?? I wouldn't even get halfway.
Tuesday 8th July - Back - 45s RI
Hang Clean (50lb)10,10 (55lb)8,8,8
Bent Over BB Row (90lb)5,5,5,4,4
RDL's (100)8,8,8,8,5
WGPD (110)5,5,5,5,4
Supinated Grip PD (80)8,8,8,7,6
WG High Cable Row (60lb)5x5
Cardio
15mins X Trainer @160-168bpm
15mins Bike @168bpm
5mins @150bpm
Hard. Fast. Good
Hang Clean (50lb)10,10 (55lb)8,8,8
Bent Over BB Row (90lb)5,5,5,4,4
RDL's (100)8,8,8,8,5
WGPD (110)5,5,5,5,4
Supinated Grip PD (80)8,8,8,7,6
WG High Cable Row (60lb)5x5
Cardio
15mins X Trainer @160-168bpm
15mins Bike @168bpm
5mins @150bpm
Hard. Fast. Good
The guy at my gym who does crossfit was showing me how to do the Hang Cleans today (which i did yesterday for the first time), with a broomstick no less!
I made a bit of an arse of it, but i just need to get my coordination sorted out and it'll be a bit easier, im sure.
On the topic of crossfit, i attempted a crossfit-style workout today as my cardio-only day. Here's how it went:
Wednesday 9th July - Cardio only
15mins Xtrainer @ 164-168bpm
10 x DLs
10 x Thrusters
10 x BB Row
10 x Bench Press
all with a 45lb BB, 3 rounds - not timed unfortunately
15 mins Stair master - Intervals
168-176bpm
Well, i had hoped to do 5 rounds of the superset but only managed 3. The Thrusters just sapped my strength and i was really struggling. That's the point i suppose
Stairmaster just finished me off. I thought i was about to pop :laughing:
I made a bit of an arse of it, but i just need to get my coordination sorted out and it'll be a bit easier, im sure.
On the topic of crossfit, i attempted a crossfit-style workout today as my cardio-only day. Here's how it went:
Wednesday 9th July - Cardio only
15mins Xtrainer @ 164-168bpm
10 x DLs
10 x Thrusters
10 x BB Row
10 x Bench Press
all with a 45lb BB, 3 rounds - not timed unfortunately
15 mins Stair master - Intervals
168-176bpm
Well, i had hoped to do 5 rounds of the superset but only managed 3. The Thrusters just sapped my strength and i was really struggling. That's the point i suppose
Stairmaster just finished me off. I thought i was about to pop :laughing:
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Hiya babe!
I learn every knew exercise with an empty bar.
I've yet to do Hang Cleans, but I've understand that they are pretty technical. So don't beat yourself up!
The first time I tried to go deep on Overhead Squats, I really did fall on my arse.
Yeah, dont worry about the cleans. They're not as easy as some bastards make them look, lol.
I kinda got them but it was far less than poetry in motion
OH Squats though i am on board with!
Looking awesome in here, though
. Those photos were great too, i wouldnt mind taking a trip up to Scotland. Im not too enamoured with travelling but my better half loves it, so i thought id ease myself in by going somewhere kinda similar to Wales
Any places you'd reccomend?
I kinda got them but it was far less than poetry in motion
OH Squats though i am on board with!
Looking awesome in here, though
. Those photos were great too, i wouldnt mind taking a trip up to Scotland. Im not too enamoured with travelling but my better half loves it, so i thought id ease myself in by going somewhere kinda similar to Wales Any places you'd reccomend?
