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RE: Born Again Body Builder - Dec. 27 2007 14:00:41
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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First post-Christmas workout...
Legs today - lightish weights as still nursing a back injury
Squats
20kg x 20
60kg x 15
80kg x 12
100kg 4 x 8
SLDL's
50kg x 15
70kg x 12
80kg 3 x 8
Hack Squat Machine
40kg x 10
60kg x 10
80kg x 10
Seated Calf Raises
50kg 3 x 15
Seemed a bit sort but still good to get back to the gym - 2 days of fairly solid eating, drinking and zero training. Will try to stay fairly 'clean' 'til New Year's Eve now..We'll see!
_____________________________
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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RE: Born Again Body Builder - Dec. 27 2007 17:16:34
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Time to start thinking about some 'SMART' goals for 2008, I think.
Something like this:
What? When?
Bench Press 120kg By end June
Squat 160kg By end June
Deadlift 180kg By end June
Increase bodyweight to 85kg @ 12% BF By end March
Increase bodyweight to 89kg @ 12% BF By end June
And, perhaps a couple of 'non-SMART' goals:
Not to lose too much CV fitness - I won't be running marathons in 2008 but don't want to lose the fitness completely - partly because my PT work depends on it
To look like a bodybuilder and not like someone who works out with weights a bit - not sure I'll ever achieve this one as one's view of oneself changes as you travel the journey but we'll see...
So that's it - goals may change through the year but at least I've got something 'on paper' so to speak.
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 27 2007 18:11:19
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angryblonder
Posts: 2398
Joined: Jul. 30 2007
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good luck with your goals mate.....once you sculpt yuor body will look pretty decent...got a good starting point there in both mass and body fat % wise
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RE: Born Again Body Builder - Dec. 27 2007 19:35:01
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Thanks for the words of encouragement Ojay - it all helps 
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 28 2007 17:43:49
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Back and Biceps today at home - so a bit light again - can't wait 'til the New Year when I join up at Genesis and get some consistency to my workouts. Anyway...
Medium Width Chins - hanging from the bannisters!
4 x 6
T Bar Rows - performed with my Olympic EZ Bar loaded at one end
40kg - 3 x 10
Bent Over Rows
38kg x 15
48kg x 12
58kg 3 x 8
EZ Bicep Curls
28kg 2 x 10
Biceps were already well pumped from all the back work so limited direct bicep work to 2 sets.
Elbow tendons are really sore currently - trying to ignore the pain but it's not easy - really should lay off the glove/pad work with clients at the moment but they enjoy it soooo much!
Bought my first ever tub of whey protein - the slippery slope starts here  - noticed they still sell dessicated liver tablets - might have to get some just for the memories
Chest tomorrow at Genesis - can't wait to get on a proper bench and push some weight - report this time tomorrow...
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 29 2007 15:28:41
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Chest/Triceps today and a PB to report
Flat B/B Bench Press
20kg x 20
60kg x 15
80kg x 10
90kg x 5
100kg x 3 - PB - previously 100kg was a 1RM
90kg 2 x 3
90kg 1 x 6 - had a spotter for this set - amazing what a difference it can make!
Incline B/B Press
No spotter so stayed fairly light
60kg 3 x 10
Weighted Dips
5kg 3 x 10
Close Grip Bench
Ditto - no spotter 
50kg 3 x 10
Very pleased with the session - albeit I'm now in need of a regular training partner to help me push to/past failure etc.
Just finshed a session with Mrs S (weights!) who achieved 2 PB's of her own...
Deadlift 58kg x 3 reps
Bench Press 43kg x 3 reps - last rep with help
So, PB's all 'round today
Met a guy in Genesis Gym today who I had last seen in 1985 - small world - what a thoroughly nice bloke! Funny thing is back in those days he was by far the biggest guy in the gym and I was too intimidated to talk to him
_____________________________
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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RE: Born Again Body Builder - Dec. 29 2007 17:57:39
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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quote:
ORIGINAL: Formerly Known as Old Git
You have an excellent shape their Sam - all the best to you.
Thank you, much appreciated - would love to know how it might look with another stone (or 2!) of lean muscle on it
I've just signed up a new client - an Ironman Triathlete who wants to gain some extra lean muscle - it's given me a great excuse to purchase a full Power Rack/Olympic Set so the training at home should be much more productive when that arrives.
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 29 2007 19:21:23
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40 plus
Posts: 2329
Joined: Jul. 2 2007
From: Midlands, England
Status: offline
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That's some bloody good strength there Sam and looking good in the pics too.
If I can get anywhere near your BF levels by next Summer I'll be more than happy.
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RE: Born Again Body Builder - Dec. 30 2007 13:28:05
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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quote:
ORIGINAL: Formerly Known as Old Git
Nice one - which power rack have you opted for?
OG,
It's not actually a 'power rack' - it's the Bodysolid Multi Rack from Fitness Superstore - looks really solid for squatting, benching etc. and good value at £284 on t'internet.
I'll get their 165kg Olympic Set as well - should keep me going for a while
If I was more techy minded I'd put a link to it but I'm not I'm afraid. I've got a Bodysolid Full Commercial Quality Bench that I'm really pleased with so am sticking with that brand.
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 30 2007 13:32:26
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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quote:
ORIGINAL: 40 plus
That's some bloody good strength there Sam and looking good in the pics too.
If I can get anywhere near your BF levels by next Summer I'll be more than happy.
Thanks mate,
Funnily enough one of the factors influencing my return to body building was a Personal Training course I went on regarding measuring and testing clients. My bodyfat at the time (October) was around 6 to 8% - a figure considered verging on dangerously low for health - so I made the decision to stop worrying too much about a bit of fat and get on with putting on some size.
Loving every minute so far
Sam
_____________________________
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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RE: Born Again Body Builder - Dec. 31 2007 19:33:44
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Shoulders and Traps at home today:
Seated D/B Press
15kg x 15
20kg x 10
25kg 3 x 6 - these are a real struggle with this weight but I just about manage it
Upright Row
38kg 3 x 8
Military Press
38kg x 10
43kg 2 x 6
43kg 1 x 8 - this was when Mrs S and Master S walked in - squeezed out 2 extra reps tp impress 'em
D/B Shrugs
25kg 3 x 12 - a bit light but I don't have more than 25kg D/B's at home
Went to Fitness Superstore in Northampton this afternoon and spent six hundred and thirty quid...
Bodysolid Multi Press Rack
185kg Olympic Set
Bolidsolid Knee Raise/Dips Station - bought on a whim - but will fit in the corner of the 'gym' (ex-dining room) very nicely.
Can't wait to use some of the new kit ' in anger'.
Great service again from Sharon at Fitness Superstore - discount for collection and a free pair of TKO Gloves - bless her
Sam
_____________________________
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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RE: Born Again Body Builder - Jan. 1 2008 14:11:14
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Formerly Known as Old Git
Posts: 2842
Joined: May 14 2006
From: Northamptonshire
Status: offline
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I have a few Body Solid items from there as well Sam, and I'm more than happy with them. 
Happy New Year to you and yours.
_____________________________
Feel the fear, and do it anyway!
http://www.englishpowerlifting.co.uk/index.html
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RE: Born Again Body Builder - Jan. 1 2008 17:10:26
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Cheers OG! - and a very Happy New Year to you.
Had a few friends 'round last night with their kids - an excellent evening - glad I had planned a rest day today
Once we eventually got up, we spent most of the day putting together the new kit - with the help of both kids - Master S (7) reckoned it was just like putting together Mechano
It went together really well - I'm very chuffed with the quality of Body Solid gear - the transformation from Dining Room to Gym is now complete - just hope the floor joists are up to it 
Legs tomorrow, then it's off to Lanzarote for a week - better do some packing...
Sam
_____________________________
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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RE: Born Again Body Builder - Jan. 2 2008 15:59:25
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Legs today - last day before me hols...
Squats
20kg x 25
60kg x 15
100kg x 8
120kg 5 x 5 - tough, had to give myself 'a serious talking to' halfway thru' - but a 'PB'
the form wasn't great, partly as I had no spotter
SLDL's
60kg x 10
90kg 3 x 8
Alternate Leg Quad Extensions
10kg each leg x 10
20kg each leg 3 x 8
Seated Calf Raise
60kg x 15 - too much weight - couldn't get a full ROM
50kg 2 x15
Really pleased with the strength gains, but seriously need to find a regular training partner if I'm going to progress 1RM's on Squats etc. Should be good for around 140kg single but wouldn't want to try it without a regular spotter.
Off to Club La Santa tomorrow (20 degrees and sunny currently ) so should get some quality training done. Looking forward to training with Mrs S in the same gym - she's progressing really well - strong gal
Back in a week...
Sam
_____________________________
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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RE: Born Again Body Builder - Jan. 12 2008 17:42:05
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SAMfitness
Posts: 518
Joined: Nov. 27 2007
Status: online
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Back from sunny Lanzarote with loads to report...
Stayed with Mrs S and the kids at Club La Santa - what a place - I think I've found fitness heaven - luckily Mrs S and the kids think so too!
Highlights were training in the gym with the Wigan Warriors RL Team, competing as a family in a mini Triathlon relay tean against Jenson Button (F1 Driver and real nice bloke) amongst others, and PBing a Bench Press (105kgs) with Mrs S spotting for me
I also ran an impromptu hilly half marathon in very hot conditions which I was lucky enough to win - time was slow though 1:35.
Mrs S and myself also won the Egg Throwing competition at the Family Beach Day - now that's a real sport
Bodyweight now up around the 84kg mark - carrying a bit more lard around the middle but not enough to worry about yet.
Full list of workouts will follow.
Sam
_____________________________
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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