Dirty gets back to basics - Cop an eyefull, pg254

The thing with the staggered leg press is that even your resting leg isn't really resting.... hence why I dropped the sets down this week.

Just been doing my building checks before closing and don't have the usual ham ache climbing up and down stairs - it's getting there (touches wood)

Limits, like fear, are often just an illusion: MJ 12/9/09
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Nice pulling and fronties!

Lets see the push too 220 pull :)

Stonehenge
 
Where the banshees live and they do live well

... even if it's a gentle slow push ;)

Stonehenge
 
Where the banshees live and they do live well

Oh 220 will be had, this time last year I was DOHing 227.5 for 1. Now clean this might take me a while, but once my course starts I should find 230 being in my sights.

Todays chest session again showed signs of infrequent training....

CHEST

Bench Press: 5x60, 80, 3x90, 2x110, 120, 4x125 then 110x8 w/120 or so secs rest..... blerrrgh. Only 1 shy on the heavy work which wasn't all bad, but 2 down on the pump set IITC. A bit pissed but not entirely unexpected.
Incline Press, DBs: 45sx9, 9, 9 w/90 or so secs rest..... and talking of unexpected, I finally gained a rep here rather than lost one. A welcome change  
Shallow Inc Flye: 17.5s for 7 sets of 12 w/30 secs rest.....went for flyes again, this time a shallow incline. Very tough sets, really made the weight work, straight arms, deep stretch, pumped and burned. 

BICEPS  

Oly Bar Curls: 40x 9, 9, 9 w/90 or so secs rest..... nice sets here today, bit easy if anything, 10s next week 
DB Hammer: 12s for 2+5 sets of 9+8 reps w/30 secs rest..... good sets here, made a couple of 9s then trauled thru with 8s, will add another set or 2 of 9 next week. 

usual roller and stretch to finish

A mixed session but not a bad session all said and done. Felt good for it and now things are back to normal it should climb up. Like the flyes, really kept the tension locked in. 20mins cardio at the end.

My ebay ordered Eyetoy for my PS2 came today, Zach loved it, was funny watching him watching himself while trying to box a robot. £10 for the camera and the game, bargain!

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

oooh, forgot to add. I felt a bit of a twat today but I had no choice. While I was stretching, one of the floor staff came over to chat (as he does, he's one I often have a brief word with, nice enough guy) and asked, after an initial apology pre-empting his question, if I was natural.

Alas I had to tell a porkie. I'm not going to fess up my use to a member of staff, especially as last year word was going round (apparently) that I needed to be watched as a potential 'roid dealer' down there. I felt like a real muppet, nearly 40 and having to lie..... but on the other hand, what on earth possessed him to ask?!?!

Mind you, it has been nearly a year now

Limits, like fear, are often just an illusion: MJ 12/9/09
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Time for my usual post-bball rant:

Why are the charges I take NEVER accepted as a having drawen a foul!! They never even leave it as a 'no-call', it's always my foul, they keep possesion and the game restarts. I don't expect each and every single call to go my way, I don't necessarily expect others to admit it's their foul but at least concede it's 50/50 so no call is made.

After the game I get plenty of people siding with my view of the incident but during the game I'm made to feel a right cnut (I don't make a scene just feel a twat for always having the foul called on me) as reckon I draw 2 or 3 charges a game.

I better fcuking lift well tomorrow or I'll be properly pissed off now

Limits, like fear, are often just an illusion: MJ 12/9/09
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Cheating bastardo and a lying druggie. Not looking good for you pal ;) lolol

Why the member of staff asked is beyond me?

Anyway your au natural at the moment

Stonehenge
 
Where the banshees live and they do live well

He's been there a few months but one of those really chatty types (ex-army, really loud and vocal). I see him quite pally with guys that know I use so no doubt he'll pass a "yeah, and he's natural" comment to which they'll most likely laugh at him LOL but like you say, it wasn't an out and out lie - honest

As for the bball cheats, one guy dropped his shoulder (in any league that immediately makes it his foul), rammed into my chest (as I WAS standing PERFECTLY still). I let out a mildly exagerrated grunt (as you get trained to do in such circumstances to win the refs over). He had the audacity to mock my grunt then gathered the ball and let his team restart..... maybe he disliked the 3pointer I shot in his face moments earlier

Limits, like fear, are often just an illusion: MJ 12/9/09
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Hope you 'put a cap in the refs ass*' after?



* bball stereotype alert

Stonehenge
 
Where the banshees live and they do live well

While I do like basketball, the rules are beyond me.

As for the steroid remark, perhaps he recognises you from MT

Journal

Our pick up game is from the Cambridge Uni lot, so there are lecturers, post grad etc from all nations and all walks of life and some do fit their national stereotypes sooooooo well when it comes to rules and rule application. It's a game you have to play to get the rules rather than know them from watching if that makes sense.
 
Re: AAS.... maybe I should desguise myself better

Iain: you are confusing the gentlemans game of basketball with being a bronx corner dealer

Limits, like fear, are often just an illusion: MJ 12/9/09
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Despite being kept up most of the night with a howling, in season, cat, I was reasonably up for it today.... switched the tri session up a bit too.

DELTS 

BB Push Press: 5x40, 50, 3x60, 2x70, 2x80 4x87.5 w/120 or so secs rest..... missed the 5th but I think this was the first time I'd gone for 5 on this weight. It felt in me just not today if that makes sense.
Strict OHP: 60x 9, 8, 8 w/90 or so secs rest..... slung a 9er in to start, good hard working sets 
Side Lat Raise: 10s for 5+2 sets of 10+9 reps w/30 secs rest..... nice and strict again for good reps 

TRIS

Floor Press: 5x100, 110 for 5, 5, 4 w/90 secs rest..... decided I need to put more weight into my triceps. See how that helps things 
Dips: BW + 25kg for 12, 12, 12 w/90 secs rest.... went heavier here too. Good sets, solid form. Can manage a bit more here tho.
Machine extensions: stack (65?) for 12, 10, 6, 3, 2, 1..... just a blast out here, barely any rest between sets (as you can tell by the number drop)

usual roller and stretch to close.

A nice workout. PP weight was up so I can handle not quite getting the reps. A welcome change to the triceps stuff, we'll see how that works with everything else. Another 20mins cardio at the end (I think my condition is starting to move in the right direction now)

My new firm orange roller arrived today. 'Tis very nice to use. Bit narrower than I'm used to but certainly gets the job done better.

Nice work.

I need to get myself one of those rollers before i head off to uni, does it feel harder than a standard one?

Yeah, much more so, there's barely any give in it. Just check on availability when you order. I ordered mine at the start of Jan where they did say they were out but expecting stock. I got a call then saying they where due on the 22nd Jan but had to ring this week to confirm the order and that it was 'pending' to which it arrived today

Limits, like fear, are often just an illusion: MJ 12/9/09
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Well it's all looking good, that's 2 complete training weeks in a row. Seemed to be in quite early this morning. Had finished my DLing by 10am

BACK
 
Deadlift: 5x70, 5x110, 3x150, 2x170, 5x192.5 then 12x120 explosive w/2mins or so rest..... Good sets here today, altho the last set did seem to frustrate my dodgey leg more than I would have liked or expected. Something major just not as smooth as I'd wished. Pleased to be over 190 for 5 anyway, and nailed 12 good fast reps to close it out.
LPD: 87.5x12, 12, 12 w/90 or so secs rest..... eaked out all 12, last one took a little persuasion tho  
Seated Hammer Row: 95x 10, 10, 9 w/90 secs rest..... reps stayed the same but were performed better 
Pullover (Tri bar): 65 for 1+6 sets of 12+11 reps w/30 secs rest..... just snuck in the one set of 12. Good sets to finish tho

Usual roller and stretch to close.

I was done so early I even had time today for 15mis cardio on top of all my stretching work. Good strong workout, clearly still need to monitor this leg tho. But like I said, nothing major.... for now LOL

I for one am not gona make any jokes about being 'kept awake by an in season pussy'

Solid pulling. Take it you've backed of the load and building up? Or just taking a lighter (slightly) week?

I'd be tempted to do 3 down sets, all fast but maybe 5 reps. Low rest between sets.

Stonehenge
 
Where the banshees live and they do live well

I'm surounding by howling pussies and a snoring mrs LOL..... but we're Mods and should be setting a far better example LOL

Cheers about the pulling, this week was a 5 rep week. I rotate around 5/3/2 rep weeks ATM.... The 120 work 'feels' really nice, I was wondering if 10-12s is a bit easy tho. What sort of break down would you consider for down sets?

Limits, like fear, are often just an illusion: MJ 12/9/09
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Well if I was training a bit more for strength I'd have done 5x3 at that weight. Nice a fast and powerfull with about a min rest between. So won't have quite caught your breath. Plus that be decent enough volume and work to got towards mucsle mass. I did similar yestardy but just did 2 sets.

Stonehenge
 
Where the banshees live and they do live well

you'd have done 5x3 with the 120? (Based on the 192.5 max set).
 
I basically treat my main compound as a bit more of a strength thing and use all the following work to tip more towards hypertrophy

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

So quickly legs come round again

Incidently, the cats got 'done' today so hopefully get some peace and quiet in the house now. The trick will be keeping them in til they have their stitches out.

And, never trust 4 year old with secrets. Bough the Mrs a ring for Valentines day on the hush, brought Zach with me. He then ran up to the Mrs that night while I was in the bath, grabbed her finger, looked at it, looked at her, looked at her finger again "No, Mummy, that's not the one me and Daddy got for  you"

LEGS
 
Front Squats: 5x60, 80 2x:90, 1x110, 1x125, 3x132.5 then 9x90 low box w/120 or secs rest.....  I wonder if the Stagg LP is affecting me here cos this all felt very heavy today. Still matched my last attempt for 3 reps and a solid box set too (when a tad lower)
Staggered Leg Press: 180 x 2 sets of 12 reps w/30 sec rest.... fearing this is hampering my FS I just went for 2 sets today. They were good sets mind, 40kg up on last week  
Leg Extension: 95 for 2+5 sets of 9+8 reps w/30 secs rest.... solid sets here 

SLDL: 140x 9, 9,9 w/90 secs or so rest..... was going to start adding in the odd 9 rep set, ended out getting them all just fine tho. 
Ham Curl: 50 for 4+3 sets of 9+8 reps w/30 secs rest..... an extra 9 rep set
Calves Press: 65 (stack) for 7 sets of 15 reps w/30 secs rest..... stuck all the weight on and went for 15s. All good fun.

Usual roller and stretch to close

Plus 20 mins cardio

Good session but I will keep an eye on how my FS goes as it doesn't seem as comfy since adding in SLP, but maybe I'm just losing it in my head as the max weight always seems to move ok in the end. Solid session tho, legs felt well trained.

The dodgey leg seems to be fine now for squatting, it's only DLs that seem to remind me of the problem. This weekend was the usual post DL ache but nothing OTT.

Weighing in around 15'11 ATM. Got a bit of shape back TBH, feeling better about how I look, just need more mass

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

Bench Press: 5x60, 80, 2x90, 1x110, 1x125, 2+Fx132.5 then 110x9 w/120 or so secs rest..... annoying. While I was never brimming with confidence rep 1 was fine, rep 2 was a struggle but I went for 3 and it never came off my chest. Gained a rep back on my blast set tho. 
Incline Press, DBs: 45sx10, 9, 9 w/90 or so secs rest..... better showinghere for once. A good 10 in there and finished the sets off fine.  
Shallow Inc Flye: 20sfor 7 sets of 9 w/30 secs rest.....went up in weight, good 9, really knew about it by the end. 

BICEPS  

Oly Bar Curls: 40x 10, 10, 9 w/90 or so secs rest..... good sets, could done the 3rd 10 but decided to keep it strict and not try 
DB Hammer: 12s for 3+4 sets of 9+8 reps w/30 secs rest..... another 9 rep set this week. Good work on these. 

usual roller and stretch to finish

Also another 20 mins cardio

Good session, altho I'm always a bit depressed with my benching ability TBH . Especially as just as I finished (thankfully LOL) some young lad (who I've seen in there a bit with a strong bench) came up and did 60, 80, 100, 120, 140, 160 about as quickly as you have just read that LOL then went bachwards doing reps, 140, 100. He's probably about 14st tops (lean - maybe lighter) and the reps were really smooth too. I did decide to compliment him but true to form I also told him that I do now hate him, especially as he asked me my max Annoyingly he seemed a nice guy, I'd rather have left it thinking "yeah, good bench but I bet he's a twat"

I seem to have caught a cold from somewhere too, not a bad one tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
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ah mate, ive got this f*ckin cold too.. im gonna try head in regardless today tho.
good session mate, dont let that rep bum u out tho, u'll get it next time no worries!
how u findin the Straight bar curls rather than the EZ curls?

  

Bodybuilding Warehouse Board Rep

Would you ever consider extending your rest times in order to pursue that extra rep?

Or is that a bodybuilding no-no?

Journal

Quite liking them ATM TBH. Done EZ for soooo long it's a nice change. It's not the most comfy but isn't presenting any post-training issues.

This cold doesn't seem too bad. I did start feeling quite rough when I came down with it last night but since it's bedded in I feel OK.
 
It's not so much the rep that bums me out but the weight I have on while failing at that rep

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

This cold doesn't seem too bad. I did start feeling quite rough when I came down with it last night but since it's bedded in I feel OK.

I've had mine for about a month and suspect that I will now feel 'a bit weird' if it was to go.
Have you had many people suggest you take echinacea and/or vitaminC?
It is worth keeping quiet about having a cold just to avoid this in my experience.

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

I hear it touted around MT quite often but no-one actually mentions to me in passing. I think they assume I take everything under the sun anyway

Like you, if I get one it can linger a bit, mainly as I train thru them so it takes longer to fully recover but I rarely feel 'ill' with them.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Only fannies rest up for colds!

Nice work so far this week - i recall reading somewhere any issues with Oly bar curls and wrists are due to an over-tight grip on the bar which messes about with the tendons or something. So maybe food for thought if you're keen to avoid any wrist issues.

LOL too true.... it's just an excuse. Colds are (generally) easy to train thru, tho I grant you some can be worse than others.

RE: oly curls.... For me, I can't supinate by quite some margin so the straight bar forces my wrist round more than it is willing to go

Limits, like fear, are often just an illusion: MJ 12/9/09
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Good basketball game for once today. The usual whingers and ball hoggers weren't about. Just people who wanted to run and play a fun game. I made a few and missed a few but my 1st team went 4 games without defeat - bring it on!
 
Seems like this cold isn't hanging about too. I tell ya, ever since I started supping with L-Glut I don't seem to get hit a fraction as hard with these  things as I used to!

Limits, like fear, are often just an illusion: MJ 12/9/09
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Not often I come here to update a delt day with a hop in my step....

DELTS 

BB Push Press: 5x40, 50, 2x60, 1x80 1x85 3x92.5 w/120 or so secs rest..... PB basically. 1st time I've nailed the 3 reps, granted the last was tough but it went. Just need to keep confident for my assault on 95 next week
Strict OHP: 60x 9, 9, 9 w/90 or so secs rest..... suprised that I nailed all 9 this week, was going for 2 and an 8 but it all went swimmingly 
Side Lat Raise: 10s for 7 sets of 10 reps w/30 secs rest..... think I did all 7 for 10, only just mind. 

TRIS

Floor Press: 3x100, 110 for 5, 5, 5 w/90 secs rest..... all 5s but the last took a little 'arse off the ground' so I'll stay with it next week. 
Dips: BW + 30kg for 10, 10, 12 w/90 secs rest.... went heavier again, thought 10s would be about right but by the last I realised I underestimated myself.
Machine extensions: stack (65?) for 15, 12, 8, 4, 2, 1..... think the reps listed were about right, more reps than last week, all good fun.

usual roller and stretch to close.

Only time for 10mins cardio today.

Solid session. Must admit, didn't go in full of confidence, felt tired and last night's bball was a pretty intense hour and I was feeling the after effects. But I pulled it out the bag. I think the change in tricep work helped, albeit only 1 wk of change.

Introduced Zach to Burnout 3 on my PS 2 as we've completed his Monsters Inc game and he's starting to catch on to the controls. FAF watching him driving like a looney... I'd also forgotten how much fun that game was. Last time I played it was on a TV half the size of the one I have now too.

Burnout 3!?I remember the good 'ol days of Burnout the original <sigh>

Solid pressing. PP is such a confidence type lift that I'm sure you'll nail 95 if you go in postive I remember doing 90kg 5x3 one week, then struggling for 92.5kg x1 for the following couple of weeks, then 95kg x3 came out of nowhere!

Journal

I've still got the original Burnout too, couldn't part with it LOL (the 2nd was pants but the 3rd is a great game)

Fingers crossed with the PP. My biggest problem, TBH, is doing it the day after playing Bball, everything around my legs and hips ache still so I'm very aware of how it all feels. Not to mention the general fatigue from playing too.

Last time I went for 95 I couldn't get out of the push phase at all, 4 attempts and not one rep got above about eye level LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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solid work mate. well done on the PP

ahhhh burnout!!
the summer i left school, 2003, me and my mates stayed at one of our other mates house for like a month straight due to his folks bein away, all we did, was eat curried chicken sandwiches for breakie, swim in th elake, and play burnout til we couldnt stay awake!! best summer of my life.. :-)
great game

  

Bodybuilding Warehouse Board Rep

Sounds like a good time, dude LOL I recall similar occassions with my mates and Tekkan.... It's great watching Zach leaning and turning the controller as he drives the cars.... not sure what I've unleashed by introducing him to it all tho

Limits, like fear, are often just an illusion: MJ 12/9/09
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Despite it being early I was feeling relatively confident today, had a quick 'roll' prior to training just to loosen things up a biy.

BACK
 
Deadlift: 5x70, 5x110, 2x150, 1x170, 1x190 3x200 then 5x150 & 5x110 explosive w/2mins or so rest..... Nice session today. A good 3 on 200 and altho my leg aches now I didn't feel like I was pulling thru one leg today. Slightly different download sets today for a change. Pleased with that today tho. 
LPD: 87.5x12, 12, 12 w/90 or so secs rest..... stuck with the 12 again, still hard work
Seated Hammer Row: 95x 10, 10, 9 w/90 secs rest..... again, no real change here. Good form tho. 
Pullover (Tri bar): 65 for 2+5 sets of 12+11 reps w/30 secs rest.....an extra 12 set, a good close. 

Usual roller and stretch to close

Just 13mins cardio today

A nice session, DL went well, hard but solid. I then moved quickly thru the rest which may partly explain the stagnation there a little.

Used these new treadclimber things for my cardio. They have an undulating treadmill under each foot basically. A bizarrely good workout for such a moderate speed.

There's been a tummy bug going round my house. I've got away lightly again but was a little more delicate that usual today. I still got a little carried away with it today tho (no, no, there weren't any 'accidents', don't worry)

LEGS
 
Front Squats: 5x60, 80 2x:100, 1x120, 1x130, 1x140 then 10x90 low box w/120 or secs rest.....  I just wanted to have 140. I was hoping there would be 2 in me. The 1 was a good rep but I really didn't feel a 2nd would have got far at all LOL
Staggered Leg Press: 180 x 2 sets of 12 reps w/30 sec rest.... started with the left leg this week. Good sets 
Leg Extension: 95 dropped for 7 sets of 12-5 reps w/10 secs rest.... slightly different approach here, ouch-ey 

SLDL: 140x 10, 10, 10 w/90 secs or so rest..... solid sets of 10 here but it was tough by the end 
Ham Curl: 50 for 5+2 sets of 9+8 reps w/30 secs rest..... another extra 9 set. Hard work mind 
Calves Press: 65 (stack) for 7 sets of 20-15 reps w/30 secs rest..... couple of 20s to start, then 17-15 for the rest 

Usual roller and stretch to close

Only time for 10mins cardio.

still not convinced about the staggered leg press. As an exercise I do really like them but I'm coming in to each session and my legs feel heavy. I'll see how my 5 reps go next week. If it's not great then I'll drop the staggered work and just rotate it in occassionally as I do feel, for the minimal time I've done them, they've encouraged a little activity growth wise.

That said, it was a good 140 (I slightly tweeked the prep reps also).

Valentine's was good, hope everyone elses was too. Sent the Mrs around the house hunting for her present and she did like it.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Congrats on 140 mate. Good to see the BB-er in you couldn't resist the max singles

Journal

LOL.... I had hoped for a double but it wasn't to be. I'm on youtube somewhere doing 4 with 140 (or was it 6, I forget) altho not as deep as I go now, more parallel rather than ATG.
 
Cheers anyway. What will really make my week is getting 2 on 95 when I PP tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Nice work DV!

Quite weird SLP'ing is making you feel so heavy legged for a week, though i suppose i'm taking 10 days off per session vs your 7

Howdy DV,

Been a while since i last posted on here. Have been having a bit of a lurk over the last week just remembered your journal here. Good to see things are still going good and you're managing to hit the court regularly too.

Are you still training at the JJB? I haven't been back to the bridge since about this time last year but should be paying a visit next month, i doubt anything has changed!

Your lad is growing up fast too! Must get the locks from his mum ;)