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RE: Born Again Body Builder - Jan. 12 2008 18:05:39
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SAMfitness
Posts: 520
Joined: Nov. 27 2007
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Club La Santa sessions:
Friday
Flat Bench
30kg x 20
60kg x 15
80kg x 10
90kg 5 x 5 - spotted by a Wigan Warrior - not sure which one 
60kg x 15
Incline D/B
24kg x 10
30kg 3 x 8
B/W Dips
3 x 8
D/B Pullovers
20kg x 10
26kg 3 x 8
Plus 50min Spinning Class
Saturday
Wide Grip Chins
3 x 6
Deadlifts
40kg x 15
100kg x 10
120kg 3 x 8
Bent Over Rows
50kg x 10
60kg 3 x 8
Weighted Hyper Extensions
40x 10
D/B Bicep Curls
16kg x 8
18kg 2 x 8
Sunday
400m Swim
2 x 400m Track Runs 71 secs/69 secs
Gym
Military Press
25kg x 15
50kg 3 x 6
Upright Rows
30kg x 12
40kg 4 x 8
Lateral Raises
8kg x 10
10kg 3 x 8
Monday - all cardio
5 mile hilly run in 40mins
500m swim in 9:45
60min road bike
Tuesday
Half Marathon in 1:35
Wednesday
10mile road bike in 30mins (triathlon leg 2)
Gym
Bench Press
20kg x 30
60kg x 15
80kg x 10
90kg x 1
100kg x 1
105kg x 1 - PB 
Incline D/B Press
24kg x 10
30kg 3 x 6
Bent Over Rows
30kg x 12
50kg x 10
60kg 3 x 8
SLDL's
60kg x 10
80kg 3 x 8
Thursday - quickie session - not very successful - tired
Squats
20kg x 20
60kg 3 x 20 - trying to get some life back into my legs!
Military Press
40kg x 12
60kg x 5 - too heavy - overestimated 
Lateral Raises
10kg 2 x 10
Friday - Rest - knackered
Saturday - back at home
Wide Grip Chins
3 x 6 - weighed myself whilst doing them - 87.3kgs
Bent Over Rows
50kg x 12
60kg 3 x 8
SLDL's
60kg x 12
90kg 3 x 8
EZ Bicep Curls
18kg x 12
28kg x 10
33kg x 8
So, that's me up to date.
Planning to start my 4 day split routine next week - training during the day at Genesis Gym so should get a bit more organised...
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 19:46:00
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SAMfitness
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Cheers OG!
I didn't tell the 'missus' I was going for a PB as she was spotting me - but I think she had already guessed.
Here's to 120kg by end June...
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. 14 2008 16:44:03
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SAMfitness
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Joined up at Genesis Gym today - spoke to Dave 'Bulldog' Beattie - what a nice guy! Got a new belt off him - 'pay me next time you're in' - top bloke
Chest and Triceps today - very short 'n' sweet (about 40mins max.) but it seemed enough. A lot is said on here about 'less is more' and, to my way of thinking if you feel you've had a good workout and fully exercised the relevent muscle groups why carry on???
Flat Barbell Bench Press
20kg x 30
60kg x 20
90kg 5 x 5 - this was hard and equalled my 'PB' set last week in Lanzarote - the main difference this week was I didn't have a Wigan Warrior spotting for me today 
60kg x 15
Incline Barbell Press - would have been D/B's but all the D/B Benches were busy
60kg x 10
70kg 3 x 8
Weighted Dips
5kg 3 x 8
Had intended to do another Tricep exercise, but TBH I'll be working Tri's on my Shoulder day anyway so didn't feel the need
'Til next time...
_____________________________
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. 14 2008 16:47:54
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Neb
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You are still running then LOL
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RE: Born Again Body Builder - Jan. 14 2008 16:55:41
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SAMfitness
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quote:
ORIGINAL: Neb
You are still running then LOL
LOL if you're talking about the Half Marathon at Club La Santa - I only did it cos it was on and I was on me holidays - a very 'average' time as well LOL
Sam
p.s. Thanx for dropping in
_____________________________
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. 14 2008 17:02:04
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Neb
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LOL, no problem, good lifts btw
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RE: Born Again Body Builder - Jan. 14 2008 17:03:11
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Neb
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have you done many Triathlons mate?
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RE: Born Again Body Builder - Jan. 14 2008 19:23:04
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T0NY
Posts: 6861
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From: Bonny Scotland
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Don't encourage Neb by replying to him.
Hes a c4nt and will clog up your journal with his bullshit.
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RE: Born Again Body Builder - Jan. 14 2008 20:19:22
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SAMfitness
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quote:
ORIGINAL: T0NY
Don't encourage Neb by replying to him.
Hes a c4nt and will clog up your journal with his bullshit.
Cheers for the advice - I'll put him on 'ignore' list
With 8615 posts he's one busy c4nt
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. 14 2008 20:24:39
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SAMfitness
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quote:
ORIGINAL: Neb
have you done many Triathlons mate?
Not recently pal - last one was Helvellyn in the Lake District in 2006 - finishing with a 3200' climb up the mountain itself and back down.
The Lanzarote trip has inspired me to perhaps have a crack at the Ironman one day - maybe a 50th birthday present to meself
S
_____________________________
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. 15 2008 15:24:28
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SAMfitness
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Well, an interesting Leg day today - suffice to say I recieved a complete re-education in Squatting technique...
Squats
20kg x 30
60kg x 15
100kg x 8
120kg 2 x 5 plus 3 reps when the session was 'aborted' by a certain Mr Beattie - gym owner and 1000lb squatter.
It would seem that my squatting technique left something to be desired - feet way too close together, squats way too shallow (I was working on that ) etc.etc.
So, after a quick chat and a look at another Powerlifter who was squatting next to me, he had me doing 'box squats' with all of 60kgs on the bar Anyway, I've never squatted so deep in my life or with my feet so wide apart but the theory is to recruit the leg muscles more effectively and utimately end up stronger and, of course, bigger!
60kg 'Box Squats' 5 x5 - for those who don't know, these involve sitting down on a box approx. 18" high half way through the movement, pausing, then blasting back up again - very effective!
SLDL's
60kg x 10
80kg 3 x 8
Seated Calf Raises
50kg 3 x 15
So, my 'PB' for Squats of 120kg for 5 x 5 might not really be a PB - although I suspect 80-90% of other folk don't do a 'full' Squat. I'll leave it as it is for now but use the new technique from now on and 're-build' starting from my next Leg session...
Any thoughts on this most welcome
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. 17 2008 13:20:21
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SAMfitness
Posts: 520
Joined: Nov. 27 2007
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Just a quick Shoulder/Traps session today:
Military Press
20kg x 20
40kg x 10
50kg 5 x 6
Upright Row
40kg 3 x 8
D/B Shrugs
35kg 3 x 10
Lateral Raises
12.5kg 3 x 8
Quite nice to do a workout without completely busting my gut - that returns tomorrow with deadlifts...
Starting to egt a bit more 'switched-on' with the diet - it's pretty good but I have to work hard to get enough protein on board. Being an ex-endurance athlete I'm used to shedloads of carbs and not much else. I'll get it sorted though and maybe post it for the critique of the members 
_____________________________
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. 17 2008 13:50:35
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darkershade
Posts: 1502
Joined: Nov. 2 2005
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Hey sam. Particularly like what you do with training sets and reps
"Flat Bench
30kg x 20
60kg x 15
80kg x 10
90kg 5 x 5 - spotted by a Wigan Warrior - not sure which one
60kg x 15
Incline D/B
24kg x 10
30kg 3 x 8
B/W Dips
3 x 8"
Do you find this allows for strength training and also stimulation without overtraining.
Do you add in one rep maxes every session or whenever you feel like it.
Do you do a specific amount of sets and reps or just do what you feel like, and how is progress measured if your training isn't static?
Do you think you could pop over to my journal and give me some tips on my 3-day split?
I want to have my muscles fully trained yet like the idea of working on strength yet not overtraining, kinda like what you are doing from what i can see.
< Message edited by darkershade -- Jan. 17 2008 13:51:34 >
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RE: Born Again Body Builder - Jan. 17 2008 14:10:40
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SAMfitness
Posts: 520
Joined: Nov. 27 2007
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quote:
ORIGINAL: darkershade
Hey sam. Particularly like what you do with training sets and reps
Do you find this allows for strength training and also stimulation without overtraining.
Do you add in one rep maxes every session or whenever you feel like it.
Do you do a specific amount of sets and reps or just do what you feel like, and how is progress measured if your training isn't static?
Do you think you could pop over to my journal and give me some tips on my 3-day split?
I want to have my muscles fully trained yet like the idea of working on strength yet not overtraining, kinda like what you are doing from what i can see.
Hey ds,
Thanks for the support
In response to your questions:
1. I am training primarily for size, but feel there is a direct correlation between strength and size so tend to train 5 x 5 with the big compounds - Bench, Deads, Squats then maybe 3 x 8 with the other exercises. I've only been back to training for a relatively short space of time and, being over 40, I'm very careful to try and avoid overtraining. So, I'm going with a 4 day split as follows:
Monday
Chest and Triceps
Tuesday
Back and Biceps
Wednesday
Rest
Thursday
Shoulders and Traps
Friday
Legs
Saturday
Rest
Sunday
I teach Spinning - so am forced to do cardio
My maximum work out time is 60mins - no one day includes more than 4 exercises.
So far, I have been gaining well in both strength and size without overtraining (I think)
2. I pretty much only go for a 1RM either when I feel I can achieve it (I hate failure) or when I have a spotter to assist - or a combination of the 2!
3. I think I've answered this as above - I stick to a routine - but not 100% rigidly - for example, if I can't do B/B Incline Press because all the D/B's are in use, I'll do Inc B/B instead rather than wait!
I'm popping over to your journal as soon as I've finished this post
Cheers,
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. 17 2008 19:32:42
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darkershade
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Thanks for the replies over at my journal mate, i have made the ammendments
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RE: Born Again Body Builder - Jan. 18 2008 14:32:42
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SAMfitness
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Had a bit of a dilemma this morning - last night whilst teaching my Circuit Training class I bent down to change the music and crooked my lower back! Typical, not even lifting any weights - how my 'clients' laughed
Anyway, after a rough night's sleep, it has been getting better through the day so just been 'round to Genesis for (would you believe it?) a Back and Biceps session. Actually went okay - left out the Deadlifts just in case, but still an effective session I think...
Wide Grip Chins
2 x 6
1 x 7 - improvement!
Lat Pulldowns - don't normally do these
60kg 3 x 8
T-bar Rows - I love the machine they've got at Genesis - I find it preferable to Bent Over Rows where I tend to cheat too much and isolate the Lats less
20kg 1 x 12
40kg 3 x 8
EZ Bicep Curls
28kg 1 x 10
33kg 3 x 8
So, Back and Biceps done with no lower back twinges - good news!
Tomorrow, against my better judgement, I'm running the Box Hill Fell Race - I was my running club's first man home last year. Somehow, carrying an extra 2 stone, I think things may be a little different this year
_____________________________
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. 18 2008 14:40:54
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DaveyboyUK
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From: London
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Good physique mate and good lifts. Good luck in your training.
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RE: Born Again Body Builder - Jan. 18 2008 14:45:17
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SAMfitness
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quote:
ORIGINAL: DaveyboyUK
Good physique mate and good lifts. Good luck in your training.
Cheers Daveyboy - looking a bit bulkier now after a month of eating, eating, eating - will post some new pics soon - but must be careful, don't want to get the stick A5IM's been getting
_____________________________
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. 18 2008 15:05:38
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DaveyboyUK
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I don't think you have anything to worry about. You have such a good base to start bulking with! Quite jealous as from the looks of it, you have nothing to worry about when it comes to putting on a bit of bodyfat!
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