Dirty gets back to basics - Cop an eyefull, pg254

I was on holiday a month ago, mate, keep up LOL Wales, Gower, loved it.

How's tricks?

Limits, like fear, are often just an illusion: MJ 12/9/09
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Good mate, really good!.....did you hotel it or caravan? Looking to go to Wales myself as we've heard good things! Maybe the Snowdonia area though

It's finally arrived....PM Neb for swaps!

A Bungalow complex place, Gower Holiday Village. Really nice place and people.... lethal driving tho as you keep rubber necking to check out the scenary. I'll be going back for sure

Limits, like fear, are often just an illusion: MJ 12/9/09
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LOL...I'm like that going up to Whitby. Driving through the moors is stunning and very crashable!!!!

It's finally arrived....PM Neb for swaps!

DV - how are things mate??

Glad to be back at home :)

 
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All good here, buddy. Finally got things under way. Starting off by getting thru some old axio sust but the ball is rolling none the less.

Finally got your arse back home then have you LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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He he he that's what I like to hear :)

Good stuff - currently using up what i have left also of the sust - like goddam rocket fuel.

Also last jab of the tren eth tonight - how I love the tren.. Dropped BF and gained 8lbs whilst running the tren.

Going to cruise now for 8 weeks or so :)

Yep good to be home TBH.. catch up with the family etc..

The extra money will come in handy for the little one no doubt.. 11 weeks to go.

 
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11 weeks already, man, time flies.

You and that fcuking tren LOL... I've been suprised how smooth that sustaplex has been. Not jabbed for 10 months and I feel nothing - looking forward to this little run tho only downside is the mrs new job means early morning to follow my late nights working so I'll have test thru the roof but we'll both be shattered the whole [:s]

Limits, like fear, are often just an illusion: MJ 12/9/09
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I know mate - I think I have fallen for it LOL...

Hopefully the wife doesn't read this :)

Just get her whilst she sleeps

 
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Today marks the first return of my light sessions. Having had some words from T0NY I found myself in limbo.... do I go all out light and have an easy session (as planned) or do I (as I did) still have a work weight but just cut the volume. I actually went heavier than normal but only for a couple of sets and for half the reps on the big lifts, the supp lifts I just held short on the reps.

LEGS

Front Squats: 3x 100, 105, 110, 115 w/60 secs rest..... normally do 3x6 on 107.5 w/90 secs. So 2 sets under weight and 2 sets over. 
Single Leg Presses: 50 for 6, 6, 8 w/60 secs rest..... simple sets, cut the reps short 

Stiff Leg DL: 3x 100, 140, 170, 190.....meant to go to 180 but wasn't paying attention LOL 
Pull Thrus: stack + 15kg for 3x6 w/20 secs rest..... dropped teh reps, also cut the rest as it was all so easy 

Calf Raises: 165 for 3x8 w/30 secs rest..... due a weight increase but easy reps 
Seated Calf: 65 for 3x15 w/60 secs rest..... as above 

Lots of stretching and roller work afterwards

All in all a nice workout. I'll see how this structure goes, overall workout volume is clearly down even tho the big lifts (FSs and SLDLs) saw more weight than usual used for the final set/s.

Thinking about checking out the new JJB gym this week. I've lost my free parking for training since the Mrs chucked her job in yesterday (worked in the adjoining building) and struggled to get parked today. It's also cheaper at JJB, cleaner and might make more sense for our change in circumstance and schedule now she has a new job as the hours are wider ranging.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Checked out the JJB place this morning.... very prissy, green, red and blue lighting LOL, hexagonal discs (well more dodecahedron) so not sure how DLs will work with them if they land on an angle, shed loads of cardio (not that I'll use it much). The changing rooms wouldn't look our of place at the Hilton, plenty of parking, cheaper - so why am I not certain?

Probably will join up for shoulders tomorrow (you can get out after 6 months so no crippling contract) as it does make sense opening time wise and cost wise. On the whole there is enough equipment the only Q is the discs for DLing and the commercial atmosphere as I have only ever trained in a more hardcore environment, but hey, I can vogue it with the best of them.

(probably shouldn't be wearing my deca, winny or dbol t-shirts for training in tho LOL)

Limits, like fear, are often just an illusion: MJ 12/9/09
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I can't belive you fukkers are showing such little interest in this very traumatic time in my life.... changing gyms is no easy task I tell you!!!!

Anyway, I did the deed and switched today so had my first ever commercial workout - very weird.

DELTS

Standing BB Press: 65 for 8, 7, 6..... one extra rep, felt good at that point, then stuck on the final 2 sets 
Seated Smith Press: 45+ bar for 10, 10, 9 w/60 secs rest..... I believe I simply matched my reps here, but every smith varies I find so all OK 
Wide Grip Upright Row: 30 for 3x12 w/60 secs rest..... stuck with the same reps here, solid stuff tho 

TRIS

Close Grip Bench: 105 for 3x6..... lost some ground here, only good for 6s 
Dips: Bodyweight + 30kg for 12, 12, 10 w/60 secs rest..... again, lost the last set, but up in reps overall here 

Shrugs: 140 for 3x10..... lost 10kg, did a 150 but struggled for 8 [:S] 

Roller and stretching to close.

Bit of a mixed bag here, but new gym atmosphere aside, I believe I have a valid excuse. My old gym hasn't had new plates for 10 years.... the rubber's corroded, the metal has chipped and chunks are missing, the bars are bent and knackered and some clearly weigh more than others - the new equipment at JJBs clearly isn't suffereing (yet) in this manner so I may be accustomed to 100kg actually being more like 95 whereas now it will be the 100 it says it is.

Note, no proper dipping station so I used 2 bars in the power rack.

Limits, like fear, are often just an illusion: MJ 12/9/09
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all those fancy dressin rooms and hexagonal/dodecahedron plates and no dipping station?? i wonder how they will take to u improvising with their equipement??haha..
have heard mixed bag about JJB gyms...
some say the gym's are very well epuiped but heard a lot about the people who work there and theire requests of their users.. no grunting, chalk etc etc..
similar to my uni gym!! the guy who runs it doesnt let anyone use chalk, he had homemade posters all over the walls a yr or so back detailing why people shouldnt wear weight lifting belts, tells everyone to not lift heavy weights and prescribes the same arm workout to every trainee who comes in!!
but yeah movin gyms is hard!! but its always better when u move to somewhere better as i did 3-4 month back

  

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LOL A mixed bag indeed!

Keep up the good training though!

Those plates suck big time. Just comentated on it on another thread in general actually!

Stonehenge
 
Where the banshees live and they do live well

The level of equipment is OK - if I was an early evening trainer it would be a problem, but early mornings is cool. It looks small when you see the free weights section but if you isolated that part of my old gym it's no bigger, and they have a decent aray of plate machines - and a bar for everything.

They're cool with chalk, just don't take the piss. There are a handful of heavy lifters there and they've not been kicked out yet. I'm not a screamer anyway - the silent type. They'll never get the genuinely strong guys there (DBs only to 50) but it still has a few good lifters using the place.
 
Got my 'orientation' on Monday, should be a laugh but I can leave after the first 15mins thankfully.

Dressing rooms are lovely... shame I couldn't give a moneys.

DLs tomorrow so I'll see what a problem these plates are. Others have managed tho, and i do rest between reps so will have time to re-shuffle feet and realign myself

I did notice the power rack has the racking pins (not the catching pins) fixed down the side and they don't go low enough for when I bench (just about OK for CG) so I may have to invest in some myself to position where I want. Don't like using a standard BP bench as I won't have a spot and you never know so I'm more confident in the power rack

Limits, like fear, are often just an illusion: MJ 12/9/09
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out of curiosity, how low do u go with the bar on CG bench?
ive just started stoppin slightly higher, more than a partial rep but less than a normal Bench press rep and im findin much more involvment in the tris rather than my chest too! ive always taken my CG bench down to my chest like with normal bench, but thinkin about it, there isnt much point is there as htis activates the pecs in it too?!!

  

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LOL...... if you had stopped after the first sentance the rest would have been my exact reply.

I also found I started to get a bad habit of getting my back more into it as I went heavier. I probably stop about a fist or so away from my chest.

Floor presses and similar variations work in a similar fashion and you can have a standard width grip. The top half of benching is heavy on the tris.

Limits, like fear, are often just an illusion: MJ 12/9/09
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yeah was thinkin of doin floor presses but in the rack with the pins instead of CG bench...maybe with a slightly narroer grip than normal bench!
my weights go up quite nicely on cg bench but im not feelin it as much as i should do in tris.. will try them for a while longer but quite fancy usin floor presses..

cheers mate

  

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So I'll ask what everyone is thinking...

Any decent hotties in the new gym??

All else well mate - family etc..??

 
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My mrs has been on my case about that all week, mick, so there is no way I'm answering at risk of incriminating myself.... TBH tho, early morning seems to be popular with the blue rinse brigade - but I'm no spring chicken I guess LOL

All is tip top tho. We've braved taking Zach out of nappies at night now, 5 dry nights and 2 wet ones so not a bad strike rate. I'm a full 2 shots into my course but not feeling anything yet, think I've been conned LMAO

mrm: yeah, when I do them, I use the power rack space. But I do use the floor so when my arms hit the floor I drive back up, I don't like using a bench and hitting the pins

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Goodluck with the nappies mate - I have it all to come to again shortly LOL.

You should have no bother with the olive oil.. *ahem* I mean the test PMSL... a couple of weeks will see you right ;)

 
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2nd session in the new place. As a reminder, this is a lower volume pulling week so legs was light on Tues and back was light today:

BACK

Chin ups: bodyweight 3x3..... just a quick 3x3 with no weight today 
Barbell Bent over rows: 70 for 3x6 w/60 secs rest.....pretty easy 6s
Seated V Bar Rows: 80kg for 3x7 w/60 secs rest..... after finding a right-ish weight, simple 7s. Not much extra weight to be had on this system tho. 

Deadlift: 1x 180, 190, 180..... just did singles, second set saw a 10kg jump above normal work weight but volume was right down as a whole.

Alternate Hammer Curls: 15s for 2x10..... just rattled out 2 simple sets

Roller and stretching to close out the session.

Still getting to grips with the atmosphere here TBH. Saw a couple of old familiar faces tho. Session was alright. Pleased with the DLs (especially considering the weight is heavier in real terms than my old place).... avoided the temptation to attempt 200kg as, in fairness, the 190 was no walk in the park.

Funny shaped discs will be a problem on triples I think. Did some warming up and got a couple of knocks in the shins as it came into me. The answer will be to comletely re-set each rep, which isn't a problem and no huge deviation from my current style really.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha.. JJB will be heavin wi hotties no doubt!! pretty sure the one in Byker up here has all the richer female students trainin there! and they're so hot its pretty criminal..

yeah ill try the floor presses from the floor rather than bench to the pins, i just know everyone in the gym is gonna give me proper strange looks!! haha.. lookin forward to that!!!

  

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a couple of weeks will see you right

I know, saw a mate today in the middle of his and he looked awesome (he's got one of those builds that's aesthetically good and then just looks better the bigger he gets) so the green eyed monster was rearing it's head wishing I'd started 4 weeks ago LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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mrm... it's better that way, if you go off pins you end out getting a bounce, or one side hits and the other doesn't throwing your balance. Floor presses are meant for the, well, floor

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

haha..
yeah tought that could be an issue t be honest mate!!
wil be givin them a bash next wk sometime! :-)

  

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dirtyvest


mrm... it's better that way, if you go off pins you end out getting a bounce, or one side hits and the other doesn't throwing your balance. Floor presses are meant for the, well, floor

Good call on the floor press. From a strength point of view they should give you a better transfer of training effect to the bench press.

Stonehenge
 
Where the banshees live and they do live well

nice one..
i used to play around with partials a bit and found they did help, so yeah im expectin some transference into my benchin!
cheers guys..

  

Bodybuilding Warehouse Board Rep

CHEST

Bench Press: 110 for 3x6 w/90 secs rest..... weight was down and so were the reps. This was tough, but as before, the new weights are qithout doubt heavier than my old gym 
Incline Press, DBs: 37.5s for 10, 10, 9 w/60 secs rest..... and to prove my last point, reps were well up here, 5 or 6 in total, so strength is not lacking. 
Dips: BW+10 for 3x10 w/60 secs rest..... all 10s again here, improvised on an assited machine with teh seat out the way, don't think it was as wide as I am used to 

BICEPS

Straight Bar Curls: 47.5 for 3x7 w/60 secs rest..... stuck on 7s here, arain in part to the true weight probably being marginally heavier 
Laying Cable Curls: 30 for 3x9 w/30 secs rest..... all 9, odd pully but worked 

Usual roller and stretching work to close.

A decent session, this first week or 2 with new weights and equipment makes for some misleading numbers, but all good.

Just got on the scales.... 15'5 LOL so I guess I gaining some weight now. Would be nice if that was 6lbs of solid lean tissue I have gained but I put it to you all that it's not

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

wat cycle u rinnin at the moment mate?

decent session still!!
i know what u mean regarding the weights, although i have never gone from a slightly more hardcore gym to a better/ newer one! but have done the other way around..
but did train a couple o times at a gym in newcastle called 'ted's gym'.. was underneath a house.. equipment everywhere.. looked like a dirtier/ scruffier version of yates's dungeon!! was class.. but dumbells etc were all bent.. big chips out o them too.. ha!! good experience tho!!

  

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I'm doing a very simple test cycle. I have a load of enanthate to get thru this winter but have started off on an old, but good, bottle of axio sustaplex (don't generally run UG test but it was sitting in my box burning a hole in it). I'm starting off on 750mg pw and then I'll assess as I go as to whether to increase doses or not, but that's it - well that and arim and HCG. I plan on staying on for 6 months tho. Being doing the enan at 750 in a slightly adhoc way, 500mg e4-5d. Not ideal but with the wife and kids I can't be arranging greater frequency without making problems for myself.

As for the gym, nwer, yes, better - well that's arguable, it's in better nick but that's not always the point, I just want to lift how I lift without getting told off LOL whether 100kg is actually 95 doesn't matter so long as I achieve the objective of stimulating. It doesn't help when bars are bent and you have to tighten everything up before you use it tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

The Mrs started her new job today so I was up early, spent the morning looking after my boy and finally hit the gym at mid-day - a routine I'll need to get used to now.

LEGS

Front Squats: 105 for 3x6..... again, new weights are heavier so was cautious and loaded up slightly less than usual.... which was right for my sets 
Leg Presses: 150 for 3x10 w/60 secs rest..... used both legs, new machine felt better so no need to do single leg work. Was a bit easy in the end tho, think I did a couple of 12s

Stiff Leg DL: 175 for 3x6..... again, weights down but not in real terms. Bars must be thicker as my grip seemed to struggle today which is unlike me TBH. Solid sets tho
Pull Thrus: 60? for 3x8 w/30 secs rest..... can't remember the new weight number here but thankfully the pulley had plenty of weight for my needs. Shiny new rope for gripping was a sod tho 

Calf Raises: 150 for 3x12 w/30 secs rest..... new machine, did the job 
Seated Calf: 66 for 3x15 w/60 secs rest..... actually lost track of my reps here, started on 15s but don't think I finished with them 

Lots of stretching and roller work afterwards

Not a bad session. The time of day wasn't a problem. Altho the next few hours will probably see the shorter sleep and later training catch up on me. Slowly getting to grips with all the differences now.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

the pull thru's more of a hammie exercise mate?
ive never done them, but want to incorporate another ham exercise into my leg workout every other lower session..
 they a decent movement??

  

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I've got on well with them.... PLers tend to incorporate them to assist the hip drive (I saw them when checking out westside stuff) but they certaily hit the hams, or at least you can work them so they do.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

DELTS

Standing BB Press: 65 for 8, 8, 7..... managed an extra couple today. Felt strong considering. 
Seated Smith Press: 50+ bar for 3x12 w/60 secs rest..... used some odd machine instead today. Felt alright, had 50 on it and think I was good for 12s... NB, did these last today
Wide Grip Upright Row: 40 for 3x12 w/60 secs rest..... an extra 10kg here but did these 2nd not last as the smith was being used (and so was the alternative wanted). Still suprised at how easy it was.

TRIS

Close Grip Bench: 105 for 3x6..... no gain here, a bit disappointed but then finished delts on a press not a pull so that may explain it 
Dips: Bodyweight + 30kg for 12, 12, 10 w/60 secs rest..... stuck it out here also. A tad miffed that neither of these saw progress but there you go 

Shrugs: 145 for 3x8..... got 5kg back. Reps are down a tad but still, 5kg is 5kg 

Roller and stretching to close.

Probably worth noting that I did play Bball last night after a 2 week layoff so that may account for some of the stauling altho training at mid-day not early morning is easier the day after playing

Limits, like fear, are often just an illusion: MJ 12/9/09
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Good work.

I like pullthroughs put don't like to go heavy or hard on them . Just used to get some extra ham and glute work in.

Stonehenge
 
Where the banshees live and they do live well

I've always found PTs compliment my lifting well. But yes, I use a short rest (30 secs) rather than pound the weight out

Limits, like fear, are often just an illusion: MJ 12/9/09
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yeah think ill add some in.. get kinda bored with the regualr Ham exercises, dont like repeatin too many movements, e.g. lying ham curls, seated ham curls etc etc.. so think ill drop the seated ham curls and throw some pull thrus in.

  

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I know what you mean.... and I never found ham curls really achieved much

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

BACK

Chin ups: bodyweight +5kg for 3x6..... these were easier today, actually did 8 in the end for the last set 
Barbell Bent over rows: 70 for 3x10 w/60 secs rest..... rattled out 10 without too much trouble altho the last set was a tad more demanding. 
Seated V Bar Rows: 87.5 for 3x8 w/60 secs rest..... a good weight for 8s 

Deadlift: 180 for 3x3..... 180 with the new weights is ample. 3 decent sets of 3. Certainly knew about it, and with the hex weights every rep was a complete re-set

Alternate Hammer Curls: 15s for 3x11..... 11s were all good.

Finished with the usual stretching and roller work.

Getting into the habit of getting this session done earlier. Good workout. The hex weights did prove problematic on the DLs but for only 3 reps it wasn't too frustrating.

Much quieter at 9am than at noon tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal