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Sculpting for Summer - new pics Pg 12 - May 5 2008 18:37:26
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SAMfitness
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Well, had a go at a Push session today - against my better judgement. It's been a fairly cardio intense long weekend with a Spin class on Saturday, 2 on Sunday and 'running' a 10k with a client this morning. I say 'running' - in fact we walked the majority of it - but it was a great achievement for my client and I feel priveleged to have shared the experience.
Anyway, excuses over...
Flat Bench
100kg 1 x 5, 1 x 4, 3 x 3 - the weight felt really heavy, especially after the first set - I guess once you have failed at a weight it's very hard to carry on at the same weight - but I did. Will try again next week at the same weight - I think that's how this 5 x 5 thing works 
Weighted Dips
B/W plus 20kg (110.8kg all up) 5 x 5
Lateral Raises
15kg 5 x 5 - don't normally do these - just fancied doing a bit more.
So, at least I did a session. I would have been really dissappointed if I had left it for today and still failed tommorrow.
Went to the NABBA South East show on Saturday - my God! - the size and condition of the competitors was simply incredible, even amongst the first timers. I don't even feel like I belong in the same species as these people. I'll be very interested to see how much of a difference there is at a 'natural' show - I'm hoping a lot...either way I have a huge volume of training to do to get anywhere near being able to set foot near a competition stage
< Message edited by SAMfitness -- May 16 2008 12:33:19 >
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RE: Born Again Body Builder - May 5 2008 22:32:52
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40 plus
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Good session Sam.
I reckon you'll do 5 x 5 on bench no problem when you're not coming off so much cardio.
I've never been to a bodybuilding comp yet, I quite fancy the Northern BNBF, it's in July in Manchester.
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RE: Born Again Body Builder - May 7 2008 14:42:52
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SAMfitness
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'Pull' session today at Genesis...working sets only:
Wide Grip Lat Pulldowns - doing these instead of WGC's as my elbow joints are really sore
70kg - 5 x 5
T Bar Rows
60kg (plus bar) 5 x 5
EZ Bar Curls
43kg 5 x 5 - form still a bit iffy - won't increase weight until my form is much improved
Quite pleased with the session really, especially as it didn't hurt my elbows too much.
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RE: Born Again Body Builder - May 13 2008 19:42:14
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SAMfitness
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It's been a while since I've posted...
Anyways, did a Legs session with a client on Saturday, the highlight of which for me was:
Overhead Leg Press
180kg 3 x 8 - tough, but fun 
My thoughts are constantly changing on my training - I've decided something of a mini-cut is in order for the warmer months - I want to run a couple of races - and look good with me shirt off afterwards  - so I'm starting to watch the diet pretty closely and up the cardio a little.
Last year I was in the habit of cycling to and from work (about 30mins each way) so I may do this once or twice a week as well as running a bit more.
I've also decided I probably won't continue with the 5 x 5 routine. Although I rate it highly and was making good progress, the key is to keep increasing weights (or at least trying to) and I won't be able to do this while cutting.
So, a Chest/Shoulders session tonight:
Flat Bench
90kg 4 x 8
Weighted Dips
B/W plus 15kg (105.3kg all up) 4 x 8
Lateral Raises
12.5kg 4 x 8
As you will see I'm keping it basic, just upping the reps a little and will still do 3 sessions a week - we'll see.
Lastly, Mrs S took some 'photos tonight - the sun was in the right place to get a good light and I have to say I was pretty chuffed with the results - will post the results at some stage - when I have a spare 3 hours - I'm not the most techy bloke you'll ever meet
L8erz...
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RE: Born Again Body Builder - May 15 2008 18:34:32
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popeye_wannabe
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< Message edited by popeye_wannabe -- May 15 2008 19:44:13 >
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I was out running yesterday and got abuse off some 12 year old girls, so I stopped and offered them out.
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RE: Born Again Body Builder - May 16 2008 8:22:00
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SAMfitness
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Many thanks Popeye W - I owe you one
Sam
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RE: Born Again Body Builder - May 16 2008 9:33:51
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ChrissieG
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Sam, you have been hiding your light under a beefy bushell!!!
I love to see pics in journals!!! They make it more personal when you can visualise the person writing!!!
Good going mate!!!
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RE: Born Again Body Builder - May 16 2008 9:49:51
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SAMfitness
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quote:
ORIGINAL: ChrissieG
Sam, you have been hiding your light under a beefy bushell!!!
'Beefy bushell' - tremendous
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RE: Born Again Body Builder - May 16 2008 12:19:54
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SAMfitness
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Back/Bicep workout last night - not very successful as it was at home and I can't currently do WGC's as my elbows are shot to pieces 
Bent Over Rows
70kg 4 x 8
T Bar Rows
60kg 4 x 8
EZ Bicep Curls
38kg 4 x 8
Not bad, but not great...
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RE: Born Again Body Builder - May 16 2008 22:05:42
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40 plus
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Looking good in the pics Sam, very impressive.
Hopefully I can get somewhere near your bodyfat levels by the end of July.
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RE: Born Again Body Builder - May 17 2008 16:29:03
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SAMfitness
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Thanks 40p.
You've already proved in the Shape Up that you have the dedication to stick to a plan - I wish you the very best for your Summer shape up
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RE: Born Again Body Builder - May 17 2008 16:36:18
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SAMfitness
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Trained Legs at home today - a very basic session but it was very hard...
Squats - deep and wide
80kg 4 x 20 - these 20 reppers were real killers, especially towards the end of the 3rd and 4th sets - I got a really extreme headache - thought I'd ruptured something - expected blood to start pouring from my nose any minute 
I will go heavier next week with less reps - couldn't stand doing 20 reppers every week
SLDL's
90kg 4 x 8 - still felt a bit 'queer' from the Squats but got through them okay
I'm teaching Spinning twice tomorrow morning and may start cycling to work a couple of times next week. I think the recent photos are quite flattering from a BF% point of view - I'm actually carrying more fat than it looks like in the pics I reckon.
Got a couple of running races coming up over the next couple of months so need to be in reasonable condition for those.
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RE: Born Again Body Builder - May 17 2008 16:43:38
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boar
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your in top shape mate !! kudos , plenty of hard work gone in !
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RE: Born Again Body Builder - May 17 2008 17:31:33
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SAMfitness
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quote:
ORIGINAL: boar
your in top shape mate !! kudos , plenty of hard work gone in !
That's very kind Boar - that's for visiting my journal
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RE: Born Again Body Builder - May 17 2008 17:34:07
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Welshy
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Looking good dude !
20 reppers are fun aren't they ?!  I do them every week and they bloody well kill me !!
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BF% 03/07/08: 21.3%
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RE: Born Again Body Builder - May 17 2008 17:47:07
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SAMfitness
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quote:
ORIGINAL: Welshy
Looking good dude !
20 reppers are fun aren't they ?! I do them every week and they bloody well kill me !!
Not as good as you girl - luvving the new av'
I honesty thought I'd given myself some sort of brain haemorrage (sp?) doing the squats - I hope they have some effect
Thanks for popping in
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RE: Born Again Body Builder - May 17 2008 17:53:13
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Welshy
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*swooshes lightsabre*
Thanks
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RE: Born Again Body Builder - May 18 2008 8:24:00
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SAMfitness
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Weighed in this morning at 87.5kgs.
This has remained pretty much constant for the last 4 weeks - so perhaps I have achieved that 'Holy Grail' of losing fat and building muscle simultaneously - or maybe that's just wishful thinking? 
Have decided that for the 30 days of June I will do a minimum of 30 mins cardio every day as well as keeping up the weights 3 days a week - should get rid of a bit of BF - we'll see...
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My Journal:
http://www.muscletalk.co.uk/m_2299561/mpage_13/tm.htm
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RE: Born Again Body Builder - May 18 2008 13:13:45
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SAMfitness
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Quite a busy Sunday morning... after my double Spinning Class which was particularly tough this week - I did lots of shouting, but they seemed to like it - I did a Chest and Shoulders workout at home with Mrs S.
Very enjoyable - didn't expect much after the Spinning so was pleasantly surprised - and very nice to see the progress Mrs S is making:
Incline B/B Bench Press
80kg 4 x 8
D/B Seated Shoulder Press
25kg 4 x 8 - haven't done these for a while - a good improvement on last time
Close Grip B/P
70kg 3 x 8 1 x 7 - just couldn't push the last rep out - Mrs S stepped in just at the right time to save me getting stuck under the bar - thanks
This now means I don't have to try and fit in another weights session until Weds when my clients come later in the evening - I am now fully booked every weekday evening with PT clients.
Just off for a well-deserved pub lunch now in a place that has an excellent reputation for great food - lets hope it lives up to it...
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Ex Body Builder
Ex Mountain Bike Racer
Ex Triathlete
Ex Marathon Runner
Ex Fell Runner
Currently cutting back to single figure bf%
My Journal:
http://www.muscletalk.co.uk/m_2299561/mpage_13/tm.htm
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