Dirty gets back to basics - Cop an eyefull, pg254

Great sessions DV, sounds like its going well.

Giving me some good ideas.

MT All Round Member of the Year

2011

Giving me some good ideas.

Like.... 1g of test is the way forward LOL
 
Hope you had a good one, fella - I saw a couple of PBs over in your journal earlier IIRC

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

as I was off work yesterday here's another 2 session update for y'all. Been a good few weeks since I last logged these sessions actually...

DELTS

Standing BB Press: 75 for 3x6 w/90 secs rest..... still stuck on 6s here. In my defense I have been playing a solid hour 5v5 bball the night before for a while here and I think it zaps my power for standing work as all else seems OK
Plate Machine Press: 70+ bar for 11, 11, 10 w/60 secs rest..... an extra rep or 2 gained here 
High DB Pulls: 20s for 3x11 w/30 secs rest..... 30secs rest is tough here but getting 11s now (I think these are the reason my strain isn't subsiding)

TRIS

Close Grip Bench: 112.5 for 8, 8(I think), 7 w/90 secs rest..... nailing a few extra reps here now, soon be upping again I think
Dips: Bodyweight + 45kg for 10, 10, 8 w/60 secs rest..... started so well but by the last set the extra half stone BW caught up on me

Usual roller and stretch to close

The session finished well but TBH I'm a little down that my OHP work hasn't been better. I've lifted more overhead when all my other work was weaker. Still, not thru lack of trying.

Then today...

BACK

Chin ups: bodyweight +10kg for 3x6..... down to all 6s again but I am heavier and I wanted to make sure I pulled in higher too 
Barbell Bent over rows: 80 for 11, 10, 10 w/60 secs rest..... rattling these out well
Seated V Bar Rows: 87.5 for 12, 12, 11 w/60 secs rest..... good sets here today, felt strong with them

Deadlift: 195 for 3x3 w/90 secs rest..... 5kg up since my last log. Did 192.5 last week and it went easily so felt brave this week. 1st rep is the tester, if I can get that one locked in the next 2 are bankers TBH 

Parallel grip chins: BW for 3x8 w/30secs rest..... due to my strain I'm still doing these but nothing overly serious really.

Roller and stretching to finish.

Good session today, oddly the arm takes it all fine but then starts to ache about now

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

after not doin parallel grip chins in ages i tried some the other day.. im good at normal pull ups, can shift some decent extra weight, but i failed miserably at these!!

good sessions there mate.. ur dipage is something i shall be chasing over the next few weeks.. i got 3x8-10 with 40kg the other day... :-(

  

Bodybuilding Warehouse Board Rep

dirtyvest

Giving me some good ideas.

Like.... 1g of test is the way forward LOL
 
Hope you had a good one, fella - I saw a couple of PBs over in your journal earlier IIRC

Told you mate ;)
 
How's the cycle going??
 
How's the family etc.. good crimbo??
 
Zac is now upto 8lbs 8ounces from a starting weight of 7lb 10 ounces LOL

 
www.ugm.org.uk
 
 

mrm.... shifting extra weight when chinning is not something I've ever excelled at, not for good ROM anyway. I am partial to a bit of dipping tho.

Hey MtB: The extra 250 of test has certainly made a difference, needed to up the adex too tho cos for a few days I was feeling a bit ropey off it TBH but all good now. Family et al are grand mate, really enjoyed spending time with Zach especially now he's at the age where you really can interact and engage with them, loved it..... Your Zac hasn't stumbled on your stash has he???  LOL

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

Zac is now upto 8lbs 8ounces from a starting weight of 7lb 10 ounces LOL

That's just water mate. Proviron should sort that out

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

PMSL...

:)

Animals

 
www.ugm.org.uk
 
 

Nice work. Deads still on the rise!

Stonehenge
 
Where the banshees live and they do live well

Do you have a plan for progressing your deadlift weight once it stalls out on 3x3?

Not yet LOL. I'm fairly confident I have a fair way to go before there's an issue as I'm still well below old lifts and I do mix in some single work and some speed work (every 4 weeks or so I do one or the other) so I do occassionally add in something different.

I'll probably start doing greater emphasis on singles or up the reps to 5 perhaps.... but most likely I'll run crying to you guys for some help (or my source )

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

Nice work lately, keep at it

TOMMY TACK "Stickin it to the Stones "
My You Tube Vids..
http://www.youtube.com/profile_videos?user=ncpowerlifter

Cheers TB, it's not been too bad recently. Struggled today tho...

CHEST

Bench Press: 125 7, 7, 6 each w/90 secs rest..... good couple of extra reps in there today
Incline Press, DBs: 45s for 11, 10, 9 w/60 secs rest..... ok here but no progress disappointingly 
Decline BB: 100 10, 9, 8 w/60 secs rest..... blew up this week here, really struggled, I just burnt out. Reason..... dehydration I think. A common issue with me on Mondays (just don't drink enough on Sundays) and not helped by being out and about longer than I thought this morning without any drink on me, barely drank half a pint all morning before training!!

BICEPS 

EZ Bar Curls: 47.5 for 3x7 w/60 secs rest..... Actually felt good here, altho the last set had a cheat or 2 in it
Laying Cable Curls: 35 for 11, 11, 10 w/60 secs rest..... don't think I 11'ed the last but good sets here

Usual roller and stretch work to finish.

Started strong today but not having drunk enough over the last 24 hours took it's toll. I often do this. Being out and about on a Sunday I end out barely drinking anything but can then compensate Monday morning, but today a half hour trip took 1.5hrs with no fluids on me and then hit the gym. Still, strength was there just not the endurance.

Seem to have lost a lb this last week too, down to 16'9 grrrr. Think it's down to being a bit more active now I'm back at work so no huge complaints just tweek the cals up a tad

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

LEGS

Front Squats: 120 for 7, 7, 6 w/90 secs rest..... good sets here, felt strong once I got to the work weight. Managed a couple extra but my legs were feeling it by the last set. 
Leg Presses: 310 for 3x8 w/60 secs rest..... heavier was good, still not great on the left ankle tho 
 
Stiff Leg DL: 185 for 5, 6, 6 w/90 secs rest..... as last week was easy I added 5kg. This was not so easy and I'm feeling it now LOL (only did 5 on the 1st set as I hadn't got enough chalk and lost grip) 
Single Leg Curls: 40 for 3x10 w/60 secs rest..... better here, only 1 extra rep but each set was more solid

Calf Raises: 185 for 3x10 w/30 secs rest..... decided to start going heavier again here. Good sets and could add more kg TBH 
Seated Calf: 70 for 3x8 w/60 secs rest..... and heavier worked here too, didn't need more than the 70 tho 

Usual roller and stretching to finish.

A good session and grabbed a few mins on that vibrating plate thing too just to work the back thru from my 185 SLDL. After faultering a bit yesterday I was pleased with today tho.

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

Just to clarify , is that 185kilos on SLD's ? Correct me if I'm wrong but your stronger on them than regular deads. I've just started doing them and I was looking for some strength comparisons and I thought I'd try your journal as your normally stronger than me but dare I say still in the same ballpark. Wish I hadn't bothered now !

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Aaaarrrrgh- huge reply, uncopied, server application error and lost the lot. fcuking cnuting bolllocks and w4nk

Anyway, yeah, that 185kg on SLDL, can't say it was much fun TBH.... I'm edging back to 200 for reps on DLs now at last. Worth noting that while the reps are higher on SLDL they are touch and go not rest and re-set reps. I also do DLs last on back day which holds it down a bit. I do seem to have  afreaky pull on SLDL tho which has absolutely no apparent carry over to other lifts it would seem (probably SH!TE!!! form LOL)

As for the strength ATM... well I'm on week 17 (or 18, I lose count ) of a 6 month test run and have just upped to 1g a week so that accounts for some/all of it really. I was browsing yours earlier tho and you still have some hefty lifts going on, bro.

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

What PCT do you have planned for such a long cycle DV?

MT All Round Member of the Year

2011

Well having run HCG thru-out and not having gone mad with overall dosing I'm hoping things won't need to be overly complicated. I'll do my proper maths nearer the time (as I'd forget if I mapped it out now LOL) but essentially I'll be running standard nolv and clom PCT but over an extended time particularly the middle and final phases

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

u do have a v strong SLDL fella.. im slowly catchin ya but i dont have them in my routine anymore so progress may be halted for a while.. may add them in on back day tho if i do racks instead of full deads...

  

Bodybuilding Warehouse Board Rep

oh... and if funding permits a 6 month phase of hGH and intermittant IGF will also be on the agenda starting from PCT. BUt I have a lot of other costs looming so we'll have to see, can't see the mrs being that chuffed over spending what, close to a grand for that little lot

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

mrmmonster


u do have a v strong SLDL fella.. im slowly catchin ya but i dont have them in my routine anymore so progress may be halted for a while.. may add them in on back day tho if i do racks instead of full deads...

I have good flexibility and long arms (6'4 span and I'm only 6'1) so I guess this really aids my ability to pull it

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

Really enjoy reading this Dirty, I have used your workouts as my template too :) Can't do the deads as I do one session and that my back in spasm even with good form, low wieghts :( So just rowing away like a good un :)

Cheers, Steel. I've only recently got back into them, spent the last 6+ years avoiding them like the plague. Rowing's all good!

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

Todays session went as follows:

DELTS

Standing BB Press: 75 for 7, 7, 6 w/90 secs rest..... 1st 2 sets were great, banged out the 7s well which was pleasing after staying at 6s for so long. Only notable change, I cleaned the weight for each set which seemed to just prep for it all better than walking it out from the rack.
Smith Machine Press: 40+ bar for 15, 15, 11 w/45 secs rest..... changed it up here. Moved to the smith, upped the reps and dropped the rest. Started well, fcuked by the last 
High DB Pulls: 15s for 3x15 w/45 secs rest..... dropped the weight as I uppe dteh reps here too (also switched to 45 rest). Good sets 

TRIS

Close Grip Bench: 115 for 3x6 w/90 secs rest..... upped the weight and nailed the sets well.
Dips: Bodyweight + 30kg for 15, 15, 11 w/45 secs rest..... again, dropped weight, upped reps and dropped rest. Tough sets, again, it was the last one that caught me out
DB roll over exts: 20 for 2x12, 15 for 1x12 w/45 secs rest.... added these in today, first two were tough, 15s were more suitable I think.

Usual roller and stretch to close

Great session today. Finally had some strength after my lengthy bball session. Both OHP and CG BP went very well and felt good today. After reading Daz Ball's journal I felt brave enough to change the 'supplementary' work a little by upping the reps and keeping the rest at a universal 45secs but I still like to keep the one main compound in there as heavier - I'll see how things go. Good session tho, hard work and certainly made everything stand out a bit more. I'll stick with this for the time being as higher reps is something I've never truely given a good shot and Daz's physique ain't one to argue with so why not.

I was suprised that after a torturous delt session thet I could still hit tris well

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

wat are the Db rollover extensins mate?
good goin on the CGBP- good reps too for the dips at that weight!
on my wk out/speed wk, i'll stick to speed work for my main lift and may adopt wat u have adopted above, go higher in the reps for the other exercises...

good session mate!

  

Bodybuilding Warehouse Board Rep

Yeah, it's only the main lift that you'll need to work the speed aspect on, the supp stuff you can do as you wish - for me I would just stop a couple of reps short or a set short just to drop the volume, but it's easy enough on the same weight as you aren't so fatigued from maxing your compound.

DB ROs..... lay on the floor and pretty much do skull crushers but with dbs held hammer style. But when it's lowered to shoulder level, roll it back to beside your head. From there you really explode for the lifting phase. I nicked it from westside training where it's used for tricep benching power

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

ah i think i know wat u mean.. like a hammer grip skull crusher? cool...
yeah, quite lookin forward to the wk off now...
jumpin straight in to the heavy stuff and low reps has got me a little tired, especially as its straight after the xmas break!

  

Bodybuilding Warehouse Board Rep

It just zaps your CNS doesn't it. The workouts I find never feel as taxing when you load up (or that could just be in my head as less reps just seems odd) but you feel it more later. It's the fact that you are focussing on using everything to max the lift rather than trying to isolate the muscle I reckon

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

yep... its pretty much it mate..
im more focused on gettin that weight up no matter how, rather than just focusin so much on the muscle!
but yeah, i feel decent when i walk out o the gym, its the next mornin i feel a bit .. bleeuurrgghh, and need t load up on the breakfast goodies!!!!
however after todays session, i was pumped to hell and felt great.. suppose the 6-8 reps i do on everythin else is a nicelittle break from the 3-5 reps..

  

Bodybuilding Warehouse Board Rep

It was those lat raises that pumped you up I tell ya LOL

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

oh... and if funding permits a 6 month phase of hGH and intermittant IGF will also be on the agenda starting from PCT.

Not really knowing anything at all about the wonders of HGH but isn't it normally run along AAS or can it be run as a standalone compound?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

It is but it has it's virtues alone. That said, not enough to warrent the expense TBH. I have heard and read good things when run with IGF however. Like ECA the sum is greater than the total of the parts so if I had the cash I would be willing to give it a go with them together. If not I may just hit IGF thru PCT.

Depends how quickly the mrs spends my savings LOL

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

Depends how quickly the mrs spends my savings LOL

Lol!! Yours the same then? Mine still hasn't grasped the fact that jobless = lack of income = dwindling savings. Ergo, you cannot have that new dress regardless of the fact that you already have a wardrobe of dresses, some I'm sure you have yet to wear

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Still no joy on the job front then yet, mate?? - if she doesn't wear her clothes, threaten to wear them yourself so you can feel like there's some value got from them

A nice early back session today so here you go:

BACK

Chin ups: bodyweight for 10, 8, 7 w/60 secs rest..... started with 45 secs rest but the reps dropped fast so went up to 60, will stay there until I'm consistantly up in double figures 
Barbell Bent over rows: 70 for 15, 13, 12 w/45 secs rest..... fun sets here, certainly new about it by the end. Had to drop a little weight
Seated V Bar Rows: 72.5 for 15, 13, 13 w/45 secs rest..... a little drop in weight here too to accommodate the reps and rest. Good sets tho, really felt my back working.

Deadlift: 195 for 3x3 w/90 secs rest..... thankfully, despite really feeling it by now, I was good to get my 3s out here again.

DB hammer: 10s for 4x15 w/45 secs rest..... as I'm going lighter for higher reps I though I'd see if my arm could take these. Not 100% comfy but certainly workable.

Roller and stretching to finish.

As poncy as it sounds, the pump from all this work ATM is kinds fun LOL. I blow up well, shame it's all lost 2 hours later . Good session tho, really felt I hit the back properly rather than just drained my whole body. Pleased that I could still DL ok after all the earlier efforts too.

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

15 rep BB rows??? eeessshhhh, doesnt sound like fun!!
looks a decent sessin tho fella, good goin on the deads!

  

Bodybuilding Warehouse Board Rep

1st set's fine, it's the 45 seconds later 2nd then 3rd set that wake you up

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

Lord Monkcheese

Depends how quickly the mrs spends my savings LOL

Lol!! Yours the same then? Mine still hasn't grasped the fact that jobless = lack of income = dwindling savings. Ergo, you cannot have that new dress regardless of the fact that you already have a wardrobe of dresses, some I'm sure you have yet to wear

 
Jesus guys we should start a support group, I swear my wife thinks the recession is my fault!
 

MT All Round Member of the Year

2011

dirtyvest


Still no joy on the job front then yet, mate?? - if she doesn't wear her clothes, threaten to wear them yourself so you can feel like there's some value got from them

A nice early back session today so here you go:

BACK

Chin ups: bodyweight for 10, 8, 7 w/60 secs rest..... started with 45 secs rest but the reps dropped fast so went up to 60, will stay there until I'm consistantly up in double figures 
Barbell Bent over rows: 70 for 15, 13, 12 w/45 secs rest..... fun sets here, certainly new about it by the end. Had to drop a little weight
Seated V Bar Rows: 72.5 for 15, 13, 13 w/45 secs rest..... a little drop in weight here too to accommodate the reps and rest. Good sets tho, really felt my back working.

Deadlift: 195 for 3x3 w/90 secs rest..... thankfully, despite really feeling it by now, I was good to get my 3s out here again.

DB hammer: 10s for 4x15 w/45 secs rest..... as I'm going lighter for higher reps I though I'd see if my arm could take these. Not 100% comfy but certainly workable.

Roller and stretching to finish.

As poncy as it sounds, the pump from all this work ATM is kinds fun LOL. I blow up well, shame it's all lost 2 hours later . Good session tho, really felt I hit the back properly rather than just drained my whole body. Pleased that I could still DL ok after all the earlier efforts too.

seein as u keep rippin me...
were these pink or silver mate???

  

Bodybuilding Warehouse Board Rep

LOL... when I saw you'd replied I was ready to point out to you exactly what you have just pointed out expecting you not to have picked up on it, class!!!

They were black, dark and manly!!!!.... and I flexed my pumped guns afterwards for all the cardio bunnies to 'coo' over No charges for gorgeousness ladies, this is on me!!

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

hahahaha..
sounds good mate!!
did u ask the gym owner to paint them black before u used them??
i bet they were more concerned as to why u were usin the same weights they do.......... 

  

Bodybuilding Warehouse Board Rep