Dirty gets back to basics - Topless photoshoot, pg228

Another low volume but still heavy session

DELTS

Standing BB Press: 67.5, 70, 75 for 3x3..... nothing taxing, solid sets (and I cleaned it all LOL) 
Plate Machine Press: 70+ bar for 3x4 w/60 secs rest..... quite a weight jump but easy 4s really
Wide Grip Upright Row: 40 for 3x5 w/30 secs rest..... small jump, easy 5s

TRIS

Close Grip Bench: 105, 110, 115 for 3x3..... straight forward enough 
Dips: Bodyweight + 40kg for 3x4 w/60 secs rest..... a good 10kg up and easy 4s 

Shrugs: 160 for 3x3..... simple enough but annoyingly tweaked something on teh very last rep 

Usual roller and stretch to close

Got a pull right where your thumb would go on a lat spread and it's soo dabilitating - back will be interesting tomorrow. Otherwise a nice session all in all.

Good bball game last night, full court. Only let down was some guy who would never pass on offence but hassle you all when playing defence - can't have it both ways dude!!!

BACK

Chin ups: bodyweight +7.5kg for 3x6..... upped the weight slightly, solid 6s 
Barbell Bent over rows: 75 for 3x11 w/60 secs rest..... went for an extra rep on each set. Good sets TBH altho pulled a little on the very last 2 
Seated V Bar Rows: 87.5 for 10, 10, 9 w/60 secs rest..... an extra rep, need to ensure I keep upright. Good sets altho on the very last rep I did aggrevate the twinge I got yesterday - annoying as until now it had seemed vastly improved.

Deadlift: 120 for 10x2..... due to my twinge I went light, very short rest and did, sort of, speed work. 10 sets of 2. Each set done on teh minute so only about 45secs rest between sets. All felt good. Probably better that my strain went earlier forcing me to hold back as I'd probably have been tempted to go heavier and do myself even more harm than I have  

Alternate Hammer Curls: 17.5s for 3x9..... these were a piece of piss TBH. Maybe due to easier DLing I dunno 

Finished with the usual stretching and roller work.

I have now ordered a new roller and paid for next day delivery. I need to get my neck/upper back clicked too as that is causing me some discomfort and I think causing some shoulder pain but until this strain heals there's no real point on going as they won't be able to throw me about.

Good session tho, thought the niggle would really hold me back but i kept form tight and it held out (almost LOL). Weekend of rest should see me right for next week.

CHEST

Bench Press: 115 for 3x6 w/90 secs rest..... after a strong week last week I went up 5kg and nailed solid 6s 
Incline Press, DBs: 40s for 10, 10, 12 w/60 secs rest..... went up from the 37s here, first 10s were piss easy so had to go for more on the last 
Dips: BW+15 for 10, 10, 9 w/60 secs rest..... stayed with the 15kg here after last week too, good sets and more reps than I thought I'd do after all the previous

BICEPS 

EZ Bar Curls: 42.5 for 3x6 w/60 secs rest..... good sets of 6 here, 2.5 up 
Laying Cable Curls: 35 for 11, 11, 10 w/30 secs rest..... usual weight here, last set was a real struggle.

Usual roller and stretching to finish.

New roller arrived today so finally managed to work myself properly here again. Really solid session, chuffed with that, some good increases and worked it all well.

Weight is now 15'12.5... I should add I weight myeself at this time (~4-4.30pm) every Mon at work. I whip my shoes off but I am in shorts and a T-shirt. Still, another couple (well 1.5) of lbs up on the week again and still holding condition so I'm happy.

Manned up and decided that 3 shots pw on the enan was the right move, rather than pissing about trying to avoid the frequent jabbing with the family etc, hell, it only takes a couple of minutes I can find 2 mins privacy 3xpw alright. The Mrs found my HCG stash in the freezer, she was suprisingly cool about it (especially considering the time of the month) I was expecting a night on the sofa TBH LOL

I was expecting a night on the sofa TBH LOL

Well at least you would have got a bit of privacy for a few jabs lol!

Good session.

LOL, true....

I needed this session to make up for not going heavy on my DLs on Friday. Twinge is feeling better now tho (still very slightly stiff) so should be good for it this Friday

LEGS

Front Squats: 112.5 for 7, 7, 6..... upped the reps, 2 good lots of 7. Could have done the 3rd but form was just starting to wander a bit 
Leg Presses: 230 for 3x12 w/60 secs rest..... a good few reps up here, and pretty easy too I felt
 
Stiff Leg DL: 177.5 for 3x7..... considering last week was tough, I rattled out the 7s well
Pull Thrus: 82.5 for 3x8 w/30 secs rest..... bit of a weight jump here and my back was pumped to fcuk by the end

Calf Raises: 162.5 for 15, 14, 13 w/30 secs rest..... good reps considering yet another big jump in weight 
Seated Calf: 67.5 for 15, 15, 14 w/60 secs rest..... few extra reps here, I was baked by now 

Usual stretching and roller work afterwards.

Cracking session (altho again I seemed to take longer than I had hoped for), everything showed a good sign of progress. I'll probably feel it later tho (in fact, I feel it a bit now TBH).

SLDL didn't seem to bother the strain I got last week so things looking good on that front - hope that doesn't jinx me.

Good mix of work above ...

Was well up for this session today for some reason...

DELTS

Standing BB Press: 67.5 for 8, 7, 7 w/90 secs rest..... last time I did 6s with this so a good rep gain here in 2 weeks (right down to my neck) 
Plate Machine Press: 60+ bar for 3x10 w/60 secs rest..... 5kg up and IIRC straight in with comfy 10s
Wide Grip Upright Row: 40 for 3x10 w/30 secs rest..... same here, 5kg up and strong sets 

TRIS

Close Grip Bench: 110 for 3x6..... 5kg up here and good 6s 
Dips: Bodyweight + 35kg for 3x9 w/60 secs rest..... went for 5kg here too and the 9s were piss easy, with only 60secs I expected them to get harder 

Shrugs: 150 for 3x8..... good comfy sets with another extra 5kg on the bar 

Usual roller and stretch to close

No weight gain on OHP but well up on reps, everything else saw 5kg extra on the lift and it was easy TBH. Bball was really physical last night so I wasn't expecting too much when I woke this morning but felt fine.

BACK

Chin ups: bodyweight +7.5kg for 3x7..... last set was tough but all sets up a rep
Barbell Bent over rows: 75 for 3x12 w/60 secs rest..... more reps here too, again, the last set had a bit of sway for the last 2. 
Seated V Bar Rows: 87.5 for 3x9 w/60 secs rest..... reps will appear down here but I ensured my form was rigid (apart from the last couple of reps onthe last set)

Deadlift: 182.5 for 3, 185 for 2x3..... back was fine this week so went for my planned 2.5 increase.... it was piss easy so went up to 185. these were solid too

Alternate Hammer Curls: 17.5s for 10, 10, 9..... lost count on the last set so may have done better but still a decent gain on the week 

Finished with the usual stretching and roller work.

Really pleased with today.... my back always feels tight first thing so it's always nice to finish the session without incident but it all went well and DLs were nothing TBH.

Broke all my rules and actually did this session yesterday.... all shall be explained -

CHEST

Bench Press: 117.5 for 3x6 w/90 secs rest..... after a 5kg jump last week, I went another 2.5 this week and just, JUST got all my 6s but 7.5 in 2 weeks  
Incline Press, DBs: 40s for 3x12 w/60 secs rest..... despite going up last week it was easy so went straight up for 12s this. Got them all, last set was a toughy tho. 
Dips: BW+15 for 11, 10, 9 w/60 secs rest..... thought it wise to stay with the same weight here after the last 2, and it was. Started well but quickly faded.

BICEPS 

EZ Bar Curls: 42.5 for 3x7 w/60 secs rest..... kept the form solid and made hardwork of the 7s due to it. 
Laying Cable Curls: 35 for 11, 11, 10 w/30 secs rest..... IIRC there was no real gain here, but not suprised TBH

Usual roller and stretching to finish.

So a pretty pleasing session and glad I got the jumps I went for.

Not so good was the little 'un throwing up. This happened at noon yesterday to which the Mrs said, "well that's it tomorrow then, 24hrs clear before he can be back at school and we're short staffed so you can't train".... but my new gym is open sundays and as the afternoon was now written off I shot up there then and was able to take today out looking after the dude - and he was fine today. On the down side, I'm not so fine, not been sick but my guts have been doing somersaults since about 4pm.... that'll teach me for training on a Sunday, I always used to accept a lost day as a resting bonus but no, this time I had to go and ruin it

Had to take a rain check on legs today. Feel a lot better than yesterday but certainly not 100% still and the combo of legs and a dodgey stomache are never normally a wise move.
 
I'll just write it off this week and catch up with legs again next week.... they seem to be the one muscle group with me that don't lose much ground thru time off anyway.

Hope you don't feel to bad?

Solid pulling. Its creeping up as per plan.

Yeah, i was chuffed with a 5kg increase after a week out of doing them.... but then in theory I should be capable of so much more - at least it's moving in the right direction.

The stomache is just some 24ish hour thing doing the rounds in my house. Zach's been fine today but now the oldest has been chundering and the Mrs is feeling rough too. I can stomache food a bit better today but feel bloated after eating and a bit washed out. Should be A OK come thursday.

cheers tho

Wow.. you really selling the 'kids' thing lol

Mind you I suspect next year will be my last year free of sprogs!

You being put under pressure to do the deed then??

It's well worth it..... I think
 
Disturbed sleep. Temper tantrums. Financial drip feed. Kicked/bitten/scratched. Walls drawen on. Cat being tormented. Wee'd on/poo'ed on/puked on...... but then today he did give me a big snot ridden kiss goodbye so it's not all bad LOL

Another Thursday session I was well in the mood for, probably due to not training since sunday, finally feeling fit again and ready to go:

DELTS

Standing BB Press: 70 for 3x6 w/90 secs rest..... went for a weight increase again and finally am back into 70kg territory (it's been a while). These 6s were far easier than I thought they'd be, I pissed the lot
Plate Machine Press: 60+ bar for 12, 12, 10 w/60 secs rest..... after easy 10s last week I went for 12, all good until the last set LOL 
Wide Grip Upright Row: 40 for 12, 11, 10 w/30 secs rest..... was feeling it by now, but good sets.

TRIS

Close Grip Bench: 110 for 7, 7, 6..... couple of reps up here. Used a bench not the power rack so held back slightly more than usual I think 
Dips: Bodyweight + 35kg for 3x10 w/60 secs rest..... good 10s this week, started to know about by the last 

Shrugs: 150 for 3x9..... good 9 here too

Usual roller and stretch to close

Sweating buckets today, the heating seemed stuck on full all day and I think that started to wear me out by the end of the session. Still, cracking show again. Chuffed to be getting back to a half respectable weight on my OHP (solid form too BTW)... probably worth noting that I didn't play bball last night but the gained energy from that may well be negated by having been ill for the last few days.

BACK

Chin ups: bodyweight +7.5kg for 3x8..... pleased to get another rep per set out here. Nice sets 
Barbell Bent over rows: 57.5 for 3x8 w/60 secs rest..... upped the weight, 8s were very easy, may jump to 10s next week 
Seated V Bar Rows: 87.5 for 10, 9, 9 w/60 secs rest..... better this week, good form still, slight cheat on the last 

Deadlift: 185 for 3x3..... good sets all on 185. Not as easy as last week but still nailed them

Alternate Hammer Curls: 17.5s for 11, 10, 10..... up a couple of reps in total, was pretty fatigued by now.

A good session. A little miffed that the DLs weren't easier. Variables compared to last weeks easy pulls are: Had done lighter speed work the week before last, this week I had no leg session (so not pulled since last Fri) and I had a stomache bug so while all else has been good, the power needs of a DL may be more likely to show signs of a less than perfect week.

But I could be reading too much into it, I'll see how next week goes.

I seem to be looking much sharper ATM too, dunno what's going on there

Back to normal this week

CHEST

Bench Press: 117.5 for 3x7 w/90 secs rest..... put off yet another weight increase and went for more reps, managed 1 per set and all good 
Incline Press, DBs: 42.5s for 10, 10, 9 w/60 secs rest..... went for some weight here to make up for it. Started off well but soon new about the extra 2.5 a hand by the end 
Dips: BW+15 for 11, 10, 10 w/60 secs rest..... just squeezed out another rep, was pretty baked by now tho TBH

BICEPS 

EZ Bar Curls: 42.5 for 3x8 w/60 secs rest..... IIRC I did get all 8s, certainly did teh first 2 anyway
Laying Cable Curls: 35 for 11, 11, 10 w/30 secs rest..... not 100%, I might have got 11 on the last. No dramatic change tho but no quite as hard as last week

Usual roller and stretching to finish.

Bloody air con was packed up so I was sweating buckets today. Still managed a respectable session, some nice increases yet again so all going well.
 
Weighed in just now at 15'13 after a bit of waivering around that mark. Not even a lb up on the week. I'll see how this next week goes then have a look at a) upping cals and b) upping test to 1g pw. Still holding good condition tho TBH so we'll see.
 
On the down side, had to see Sex in the City last night (the good side was the popcorn), really crap film. Jokes are way too predictable and way too girly orientated, ending was obvious and even the Mrs was a tad disappointed. Lesson learned, chicks do not pick flicks!

After having last week off from Legs I was quietly fearing todays session. Not helped by me having to do some action squash footage for our marketing and my back doesn't do raquet sports at all so even tho it was for 5 mins by back wasn't right today either. Aaaaaaaaanyway....

LEGS

Front Squats: 115 for 3x6 w/90 secs rest..... figured 'sod it' and upped teh weight, if nothing else went right today at least I'd tried on these. Decent sets to be fair, despite the stiffness
Leg Presses: 240 for 9, 10, 12 w/60 secs rest..... upped by 10kg and it was way easier than I expected, kept upping each set 
 
Stiff Leg DL: 177.5 for 3x7..... back to reality here. These were tough, grip was struggling after a week out and so was I generally. Still got them tho 
Pull Thrus: 82.5 for 3x10 w/30 secs rest..... I do beleiev I made amends here getting a good few extra reps out

Calf Raises: 162.5 for 15, 15, 14 w/30 secs rest..... managed a couple of extra reps, just 
Seated Calf: 67.5 for 15, 15, 14 w/60 secs rest..... and just about managed to match my last showing here. I wonder about my technique on these.... 

Usual stretching and roller work afterwards.

All in all, a decent session, but hell, did I know it! Really took it out of me, especially the squats and the SLDLs - low volume week next week tho

Its the fear of the impending DOMS the next day lol...

good workout DV, very good SLDL's @ 177kg!