Dirty gets back to basics - Cop an eyefull, pg254

Was kinda due a low volume session, but have decided to do this once a mont h for now.... basically I felt good today so wanted a proper workout.

CHEST

Bench Press: 110 for 8, 7, 7 w/90 secs rest..... big increase in reps here today, 1st was piss easy but it soon got harder 
Incline Press, DBs: 37.5s for 12, 11, 11 w/60 secs rest..... same here, altho the last set was a struggle 
Dips: BW+10 for 3x10 w/60 secs rest..... ended out doing some flat DB work today, 40s for 9, 8, 7 IIRC as the station was occupied, then finished with some BW dips. Also have a dodgey wrist that didn't seem happy with them 

BICEPS 

EZ Bar Curls: 40+bar for 3x7 w/60 secs rest..... no bars left today and my sore wrist made me go for EZ instead, all good and solid sets 
Laying Cable Curls: 35 for 3x9 w/30 secs rest..... 5kg increase is misleading as I had to use the larger and heavier LPD bar. Good sets tho. 

Usual roller and stretching work to close.

As well as the wirst I have noted I have also developed a twinge in my right shoulder (I think from supporting myself doing the roller work) didn't affect my bench work thankfully. Can't workout if it's not the bursa acting up or something else - ibuprofen and monitoring.

Good session tho. Failry strong. Weight now 15'8 (over 8lbs up) at the start of week 3 LOL - not feeling sea sick when I walk yet tho

Limits, like fear, are often just an illusion: MJ 12/9/09
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hope it aint too bad mate!!
i noticed this yesterday doin incline benchin.. not much pain, but def a little niggle.
good solid benchin there tho fella!!
do u prefer goin higher in reps on the inclines??
good sessions tho mate

  

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ATM my inc work is shorter rests and higher reps (flat is 6-8, inc is 8-12). There will probably come a time when I switch them around tho. Really need to be getting over 120 consistantly. was there at the start of the year and not far off thru the summer, then lost it when I had 3 weeks out of training over a 10 week stint.

The shoulder is odd, feels like a burning little stab right at the top, kinda where the traps connect but more inside.

Limits, like fear, are often just an illusion: MJ 12/9/09
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same here mate.. i have a slightly strange right shoulder tho, bit more pointy where the collar bone meets the joint.. bit tender sometimes too!!
u do rotor cuff stuff or not??
ive started and it seems ot help definately.. started to listen to my shoulder a little more too.. lol.. if i feel i have done enough pressin for the front delts from incline or flat bench wk (i do chest and shoulders same day) then ill drop volume to maybe just 1 straight set.. i def dont want a messed up shoulder as that would cause a world of trouble and severly p1ss me off!!

  

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Don't do any specific rotator stuff but it's not generally a problem. I believe it's supporting myself on my arm while trying to steady and roll on my roller that has done it. Twisted or pinched something perhaps.

Did do a tiny bit of rotator stuff today tho

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

Front Squats: 107.5 for 3x6..... crept the weight up slightly. Good for my 3 sets 
Leg Presses: 200 for 3x10 w/60 secs rest..... last weeks 150 was easy, 200 this week wasn't bad either. Noticed an odd twinge in my left ankle, nothing major but a tad uncomfortable 

Stiff Leg DL: 175 for 7, 6, 6..... the 7 set was good, after that the grip got tough but solid 6s anyway
Pull Thrus: 67.5 for 3x10 w/30 secs rest..... upped the weight and rattled the reps out. certainly knew about it tho 

Calf Raises: 147.5 for 15, 13, 11 w/30 secs rest..... decent sets here 
Seated Calf: 65 for 15, 13, 12 w/60 secs rest..... and ok here too 

Lots of stretching and roller work afterwards also had time for 10mins quick cardio to kill time before heading off to work.

Good session today, felt strong and trained quickly too.

Need a new foam roller, mine is well and truely knackered now

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

Standing BB Press: 65 for 3x8..... at long last I got the lot, can finally added a couple of kg. 
Plate Machine Press: 55+ bar for 12, 12, 11 w/60 secs rest..... same machine as last week. Upped the weight ok, think I got the reps right
Wide Grip Upright Row: 35 for 3x12 w/30 secs rest..... my notes said I did 35 not 40 so this is what I did, doing these last again the weight was about right. Did all 12s but the last set was tough. Note, dropped the rest to 30 not 60 secs too

TRIS

Close Grip Bench: 105 for 7, 7, 6..... a couple of extra reps. 
Dips: Bodyweight + 30kg for 12, 12, 10 w/60 secs rest..... frustratingly no gain here again, but I guess I am about 9-10lbs heavier than 3 weeks ago. 

Shrugs: 145 for 3x9..... easy 9s TBH, good sets tho. 

Roller and stretching to close.

A stronger session this week, a faster one too, finished with enough time to drive home and cycle to work (rather than drive straight to work).

Into my groove at this new place now and training comfortably there. A young PLer guys trains at my time, forget his name, nice guy and strong, British Junior Champ from what I gather, considering everyone else down there are your stereotypical commercial gym guys it's good there's still a serious vibe in the place.

Limits, like fear, are often just an illusion: MJ 12/9/09
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That is some hefty weight on the SLDL Dirtyvest!!!!!

I can't say I've ever seen anyone shift that much on the movement before!!!!!


Good going!!!

I'm here to attain not maintain

For all my failing with my back on squats, DLs etc, SLDL has always stayed half decent... it makes me wonder what my DL etc would be like had I been able to hit them consistantlty and hard.

But thanks, always good to get a 'cyber' pat on the back

Limits, like fear, are often just an illusion: MJ 12/9/09
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To answer your question; your deadlift would be good!

Stonehenge
 
Where the banshees live and they do live well

LOL, cheers iain.... my PB (when I trained it with an ex UK PLer) was 230 for 3 @~14st (belt and straps). That must be a good 12-13 years ago now (I've been wasting my time doing this for too long now  - I don't think I've ever bettered it.

Those were the days.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Never too late to start again.

I prescribe heavy deadlifts,  lots of them!

It's all heavy nowadays, mate.... a 190 single so far is as good as I get (or as brave as I get anyway) but now I'm into them again I hope to be topping 200 in the New Year and see where I go from there

Limits, like fear, are often just an illusion: MJ 12/9/09
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Fcuking sh!t and bollocks, just typed this all out, got that fcuking 'error' page when I posted it and now have to re-write this whole saga again... W@NK!!!.... aha, fuk you system, you did it again but I copied it before posting

BACK

Chin ups: bodyweight +5kg for 3x7..... NOTE: use wider grip set up. Good sets here today tho. 
Barbell Bent over rows: 70 for 3x12 w/60 secs rest..... 2 reps a set up, knocked them out well, last 1 was tough tho. 
Seated V Bar Rows: 87.5 for 9, 9, 8 w/60 secs rest..... 1st 2 were good, lost the last. Still up tho.

Deadlift: 180 for 3x3..... weight rolled a lot today. Good sets none the less 

Alternate Hammer Curls: 15s for 3x12..... knew about teh extra rep here, all good fun tho. 

Finished with the usual stretching and roller work.

Solid session with good progression.

Gym was busy. And I'm finally getting fed up with idiots not clearing up after themselves. At my old place it wasn't a problem as we were all big enough and ugly enough for it not to pose a problem, but here at JJB you do get ladies and OAPs creeping over and you can't leave 100kg on a bar or smith, or leave a range of DBs on the floor. This level of disrespect from bicep boy wannabes is grating on me (or it could be the test )

Limits, like fear, are often just an illusion: MJ 12/9/09
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Punks are punks, just need to let it slide lol

Keep at those tripples and slowly build up. Dr Tony knows best!

Stonehenge
 
Where the banshees live and they do live well

I should let it go, I'm just new to all this commercial brigade, never seen them before, and climbing over their discarded weights (when I clear all mine up) is getting on my nerves now..... and breath

Triples is my plan. My aim is to hold the weight for a month, then up ~2.5 each month (if I can) rather than try and progress during the month, unless I feel the weight is genuinely too easy. This way I hopefully won't get ahead of myself and play my back up but still get consistant results.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Following on form Ibuprofen discussion codine + paracetamol + ibuporfen. That comes in handy on occasion for the sunday morning squat session!

Stonehenge
 
Where the banshees live and they do live well

You must rattle when you move, mate

Limits, like fear, are often just an illusion: MJ 12/9/09
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LOL Judicial use!

Just had a dose now actually. Todays session has crept up on me. I'll neck the ibudprofen for a day or so then let nature take its course after that.

Stonehenge
 
Where the banshees live and they do live well

note to self, SAVE BEFORE POSTING FFS!!!!!!Fuking error pages!!!!

Trained early, which caught me out suprisingly

CHEST

Bench Press: 110 for 8, 8, 7 w/90 secs rest..... only 1 rep up, expected better but I did excel last week 
Incline Press, DBs: 37.5s for 12, 12, 11 w/60 secs rest..... same again here, just the 1 rep gained, was struggling by the last 
Dips: BW+10 for 12, 11, 11 w/60 secs rest..... not 100% on the reps but well up anyway. No extra work at the end, I was fried by now.]

BICEPS 

EZ Bar Curls: 40+bar for 8, 8, 7 w/60 secs rest..... the sets of 8 made the final a tester and only got 7 
Laying Cable Curls: 35 for 10, 10, 9 w/30 secs rest..... staying with the LPD bar as there are more spare of these. As EZ, the 2 good sets of 10 left me with little to do my 3rd and 9 was a bitch. 

Usual roller and stretching work to close.

Not a blinder but a solid session nonetheless. Scales say up 1lb (15'9) so weight gain rate has slowed, which is no bad thing, 1lb a week from now I can live with. I have room to up cals before I up test dose as my condition is just as sharp prior to starting, or not far off anyway.

Limits, like fear, are often just an illusion: MJ 12/9/09
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v solid sessoin mate.
i like the way u keep it simple and dont go OTT with the volume..
it doesnt matter if its only 1 rep up mate, in a month thats 4 reps or an increase in weight, so in a yr u could be lookin at 20-30k heavier etc for the same reps..
all this talk of paracetamol and ibuprofen has really got me thinkin that i need t get some! im achin from head t toe.. my lower back is horrid.. every mornin (especially now its cold) im wakin up like im cast in concrete... definately think someone has replaced my lumbar region with some cement.. im 23 and already i sound like an old man!

  

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I have to go simple, whenever I get fancy with it I find things go backwards. There's still 9 solid work sets for chest and 6 for bis. It dawned on me a while back that my legs where progressing well (before I had quad and hip problems this year), better than anything else, and they had the lowest overall volume and never trained to failure

The bugger with my weight gain tho, is how much I drop when the inevitable week or 2 off arrives.... [:S]

Stretch, mate, and get yourself a foam roller thingymajig - they are awesome for getting rid of aches and stiffness.

Limits, like fear, are often just an illusion: MJ 12/9/09
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im gonna have to yeah.. u got a good site to buy them from mate?
im so tight in the hammies, it obviously has a knock on effect on my lumbar regin.. ive a history of back problems from my crickting days, stress fractures, trapped nerves etc.. so i need t be careful!

yeahy mate, ur routine looks good and solid!!
so many people these days that see the pros trainin with 20+ sets so they think..' well he's good, maybe ill copy..'
i find that with my weight to mate.. im only on a designer steroid cycle at the moment but have gained near 8-10lbs so far.. but i know that unless i eat a sh1t ton during pct and after that i will struggle to hold onto most of it!! strength wont change too much i hope.. so im gonna have to nail pct and the weeks after this time to keep it.. sitting at around 17 st now and i like it.. although i wouldnt mind bein slightly fitter!

  

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IIRC I got mine here (need a new one): http://physiosupplies.com/acatalog/Fitness_Rollers.html

Definately gotta eat.... I was circa 17st at the start of the year and do feel much better at the condition I'm in now. I want to get back to 17 again (probably not with this cycle) but in this shape so I still have my fitness (in other words minimal excess weight).... over 16st, with clearly visable abs, in the current goal. I had all my traousers taken in so I'll soon know if the waistline is taking a hit.

What DS are you running?

Limits, like fear, are often just an illusion: MJ 12/9/09
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currently on epi and t roid (tren x) and taking Methoxy trn pre workout..
yeah thats the thing i dont want my waist line to get too big either.. i fit in my 34's easy enough. some of them i have a small gap, but im under no illusion i am able to get in 32's!1 haha..
my training goals have kinda changed recently so i suppose in the long term the heavier i am the better, but i am far too 'vain' to want t get too big and bloated and heavy etc, with no abs showin.. ideally i wanna be 17-18 st, with decent cardio fitness, at about the saem condition i am now, which i reckon is around 13-14% bf...

  

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That's pretty good nick you're in then, mate.... how tall are you?

When it took me to get a tad under 15st to get in this condition I was a bit gutted. I had hoped from 17 that 16 would be fairly good but it wasn't good enough. I like it now, split head on bis, clear delt arm seperation, decent abs/obl/serr, veins coming thru at times - got to be heavier tho LOL. Like you say ultimately 17-18st in this shape should be pretty awesome....

.... and then I'll want to be 19st

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha.. ur right mate! like they say, once ur content, uve lost the battle!!
im 6'2 mate.. still have pretty skinny calves hto.. not overly skinny but they do not belong to the rest of me!! :-(
still need t bring my legs up too but like i said, with back problems, at an earlier age the easy thing to do was t just not train them.. totally neglected for a long time so they still need t come up.. but they aint that bad!even at where i am now, i stillhave abs comin thru, mad veins in delts and comin thru in bis too now which is good. but yeah, one day i would love to get down below 10%, but im scared.. it will probs take me fairly low in weight (well lighter than i wanna be!
i just dont htink at 6'2 i would be happy walkin around in the 14st mark.. no matter how ripped i was...

split head on my bis is the next goal for me.. ;-)

  

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Sorry Bro - been flat out working again *yawn*

I'll reply to your mail tomorrow you cheeky cu.nt :)

 
www.ugm.org.uk
 
 

I'm there with the skinny calves... below the knee you wouldn't think I'd ever set foot in a gym LOL yeah, 10% is just showing off anyway and 15st was bad enough, 14st doesn't even bare thinking about

As for MtB.... I think he's calling youa cu.nt, mrm - I'd fcuking have 'im for that, mate

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha... these geordies eh??!! ;-)
i think id be ok at 15st, and t be honest at that weight i reckon i could get in v good shape..but at that weight, i think i would be walkin around on tooth picks, shorts would be a no go! haha

  

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You need the wheels as well lads...

DV - be under no illusion who I was referring to Bro LOL :)

 
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LOL... I'm not so bad hip to knee (despite my back probs), it's the knee down.... I have, as I have been told, 'black man's calves'. About 80% of my 'calf' area is tendonous, all I have is a small lump of muscle at the top so even if they were large they'd still look sh!t, especially in 3/4 length......................... you cnut!

Limits, like fear, are often just an illusion: MJ 12/9/09
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mine are the same fella.. very long ankles, just all tendons, then a nice ish slab of meat at the top.. but it doesnt look right!!

black man calves..?? haha.. never heard that before..

  

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With an arse and calves like mine I get it all the time LOL - but I'm going into too much detail now

Limits, like fear, are often just an illusion: MJ 12/9/09
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my gf said that yesterday.. she always goes on about how i have no arse.. which is untrue!! but the other day she said, oo ur arse has got bigger!! which was to her delight as well.... :-(
but yeah. maybe im goin into to much detail now too

  

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LEGS

Front Squats: 110 for 3x6..... felt brave and upped the weight again. Good weight for the sets althp I suspect I wasn't leading with  my shoulders towards the end
Leg Presses: 230 for 3x8 w/60 secs rest..... far more suitable training weight 

Stiff Leg DL: 175 for 8, 7, 7..... 1 rep per set up, solid showing here, grip finally getting back to how it should be
Pull Thrus: 75 for 3x10 w/30 secs rest..... pretty sure I upped the weight, and I think i did 10s, might have been 8 tho - OK, I have no idea what I did here and it was only 3 hours ago 

Calf Raises: 147.5 for 3x15 w/30 secs rest..... solid work here, may up the weight 
Seated Calf: 65 for 3x15 w/60 secs rest..... the last set was a struggle

Usual stretching and roller work afterwards.

Nice session today. Finally getting some old leg strength back. SLDL were much better this week. Considering yesterday was a tad disappointing I was chuffed with today..... and I'd had a half hour warm up launching my boy across the room onto the sofa before I trained too

Limits, like fear, are often just an illusion: MJ 12/9/09
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good session mate-
regarding the SLDL@S.. if ur doin between 7-8 reps on them, u not reckon u could go a fair bit heavier with the regular deads??

  

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You'd think wouldn't you LOL.

I think my DL issues are largely in my head. With the back probs I've had and having my back go so often while DLing I think that affects my ability to lift.

Also, my SLDL are touch and go reps whereas when I DL it's a full re-set so the reps are harder (and I do them last on back day, DOH with no straps).

However, you are right and I feel I should, for 3s, be doing 200 comfortably - but I'm not ..... I will tho

Limits, like fear, are often just an illusion: MJ 12/9/09
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it makes sense why ur not mate... and its prob worse for me doin SLDL's due to ham tightness which u dont have.. but i just thought that risk iof injury would be higher with SLDL's due to it bein all the lifting from the lower back etc.. whereas with deads there is the legs as well...

still a good weight t be usin mate.. 175 on SLDLS for high reps is insane!

  

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The problems I have with my back stem from the hips and spine, so the lower back muscles, assuming all is well, are fine (hence strong SLDL). My back goes either at the very bottom (which is then muscular) or when I'm at the top and my alignment goes out - the heavier the weight the worse the result of this is.

I'm hoping I have my problems sorted, so long as I behvae I'm confident that Dl will slowly get up to and beyond 200 and hopefully past my old (over 10 years old) PB of 230 for 3

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