Dirty gets back to basics - Topless photoshoot, pg228

Now then stud..

how's things??

Thought about doing the chins first mate??

Nice sessions BTW

All good here, mate, other my head is more congested than the M25 on a bank holiday monday, feel fine just my head feels like someone elses. Looking forward to shaking this off next week and getting things rolling!

Chins first...? I find they often trigger a little niggle I have in my forearm so like to do them once I've warmed myself thru and, to a degree, exhausted the muscles a bit. That's why none of my back lifts are that impessive (well, that and I'm a weed LOL), I have to drop weight and watch form to keep my arm from playing up.

I know, excuses excuses

LOL :)

Nah mate - if you can't do them for some reason or the other than that's fair enough -

you big pu$$y LOL ;)

yeah i prefer to go with chins first but then obviously need to go with a couple of warm ups when doin BB rows..
but yeah if injury is a risk then keep em after ur warmed up!!

deadliftin weight is good too mate.. especially for a so called 'weed'!!! haha

I've only just got back into DLs after a 5 year abstinence.... I had missed them. Hoping this winter, with some lean mass gained, I'll get back to clearing 200 again. I'd like to get beyond my 10+ year old PB of 230 for 3 if my back allows me to.

I'll see how this arm behaves.... so long as I watch my form I may be OK to get chins in first

impressed with the SLDL's too mate... thats a strong lift!!
i cant go nearly as heavy wi the SLDL's.. hams are so tight that  they just pull my lower back out and i end up doin them with a bowed lower back!!!
but yeah good lifts.. im sure u'll get back up in the 200's again wi the DL'ing.. thats one of my aims too... need to stretch the hams out and start goin heavy again on them..

Flexibility is one thing I work on quite a bit (due to my back probs). Those foam rollers, which are only about £20 delivered, are great for helping in that department too. If it's an issue then it's a worthwhile investment IMHO

yeah was lookin at a thread th eother day regarding those...
we were in ikea the other day and i came across one of those tube like pillows, and not wanting to put it on the floor and roll around on it, i decided to get it as it was in the bargain corner for £4.. but its not rigid enough and can't take my weight at all.. so will be investing in one..

do u use it every day or do u use it like a traini routine?? cetain stretches on certain days etc??

Sorry, mate, logged off after that post and only just got back on.... I use mine after every training session, I do the same, pretty much full body, work on it each time

CHEST

Bench Press: 112.5 for 3x6 w/90 secs rest..... sod it, just upped the weight this week. Good 6s tho 
Incline Press, DBs: 37.5s for 8, 8, 6 w/60 secs rest..... decided to switch to DBs, beena while so should be worthwhile I hope 
Dips: BW+10 for 10, 10, 9 w/60 secs rest..... just got an extra rep on the 2nd set 

BICEPS

Straight Bar Curls: 47.5 for 3x7 w/60 secs rest..... banged these out no probs, extra repa  set too 
Laying Cable Curls: #9 for 3x9 w/30 secs rest..... I'm lost here, don't think I did 3x9, but I was definately up on last week. Need to confirm my reps here.

Usual roller and stretching work to close.

quite a solid session today. No change in BW. Arms were strong for some reason. Chest was it's usual so so self.

Planning on starting my course by the week-end tho so numbers should soon start rising a bit more promptly

Good solid work as normal pal!

"Laying Cable"? Curry the night before?

LOL... they're an odd one. Some lad was singing there praises so I thought I'd give them a whirl - for a curl, I actually quite enjoy them.

Just got no power in me when I bench right now tho

LEGS

Front Squats: 107.5 for 3x6..... decided to go back to my pre-holiday weight as the last weeks had gone well. Solid sets. 
Single Leg Presses: 50 for 3x10 w/60 secs rest..... something different here for a change. See if a change of tact changes results and niggles

Stiff Leg DL: 177.5 for 3x6..... felt brave and upped this too. Good but tough sets 
Pull Thrus: stack + 15kg for 3x8 w/30 secs rest..... pissed these really

Calf Raises: 160 for 3x15 w/30 secs rest..... pretty good sets here suprisingly 
Seated Calf: 60 for 3x15 w/60 secs rest..... same for these 

Lots of stretching and roller work afterwards

Knocked out a good session here that I wasn't certain was in me. All good tho.

400 lbs for a triple on the deadlift is a good place to start back from mate.

IME the pulling strength should return fairly quickly.

Certainly better than nothing LOL.

I'm hoping my little winter run will see me back over 200kg again for the first time in a very long time... assuming my back issue do not re-appear

DELTS

Standing BB Press: 65 for 7, 7, 6..... no progress here, disappointing as I didn't play ball last night. I did use the thicker oly bar which may have made a difference 
Seated Smith Press: 45+ bar for 10, 10, 9 w/60 secs rest..... 5kg up, solid reps 
Wide Grip Upright Row: 30 for 3x12 w/60 secs rest..... no change here either but good sets, again, more like hang cleans 

TRIS

Close Grip Bench: 105 for 7, 7, 6..... extra reps, still hard worktho |TBH 
Dips: Bodyweight + 30kg for 11, 11, 9 w/60 secs rest..... seemed to lose it on the last set but I did move quickly onto these from CG 

Shrugs: 150 for 3x10..... banged out solid 10s, 1 rep per set up

Roller and stretching to close.

An OK session. Had hoped for more not having played bball last night. We'll see what next week holds.

Right then, now for some AAS ramblings:

Should be starting my course this weekend and my plan is looking like:

weeks 1-8: test enan 750mg pw (in fact I have some old axio sust for the first 10 shots)

after this first 8 week period I will then play things by ear for another 16 weeks. If all is going well, which it should be, then the dose will remain the same. However, if things slow down, which at some point I expect they will, then the dose will be increased..... probably first to 1g a week (or 500mg every 4-5 days), then if needed increased again to either 1250 or 1500 whatever I feel appropriate.

The plan is a simple 6 month cycle of test, nothing complicated, just bread and butter. Steady gains, controllable side effects and, fingers crossed, simple recovery.

I plan to run arimidex thru-out to keep the itchy nips at bay. Half a tab probably E4D to start with and see how it goes. 2 lots of Clom and nolv for PCT... considering the length of this course I will probably use the lot for PCT, but 4 weeks minimum certainly.

HCG will be run thru-out. I have a couple of 5000iu kits and a couple of 1500iu kits plus a spare 10ml bact water. The plan here is to make up the 13000iu with the 13ml of bact water I have. I'll then preload 13 barrels (I only have 3ml-ers but they'll do the job) with 1ml in each, 1000iu, and jab this every other week (not optimal I'm afraid but practical). Those not in use will be frozen while waiting.

So what y'all reckon? Good plan?

Trained a bit earlier today (normally train at noon on a friday) to avoid several trips thru some major road works traffic.

BACK

Chin ups: bodyweight +5kg for 3x6..... I gave in to peer pressure and did these first. Added some weight, all was good. 
Barbell Bent over rows: 70 for 3x8 w/60 secs rest..... probably a bit too easy. Dropped the weight as doing it 2nd, with less rest and for more reps. Should have done more tho TBH 
Seated V Bar Rows: #11 for 3x10 w/60 secs rest..... managed all 10s here alright. 1 per set up 

Deadlift: 182.5 for 3x3..... increased last week so stayed withit this. I'll add some next week I think. All went well 

Alternate Hammer Curls: 15s for 3x10..... upped to 15s, good sets. Like these ATM for some reason.

Finished with the usual stretching and roller work.

Felt a bit tight, back often does in the morning, but all came good once going.

I'll start introducing my light session back next week, starting with a light pushing week I think 

CHEST

Bench Press: 112.5 for 7, 7, 6 w/90 secs rest..... managed to squeeze out a couple of 7s 
Incline Press, DBs: 37.5s for 8, 8, 7 w/60 secs rest..... and just got an extra rep on the last set here too 
Dips: BW+10 for 3x10 w/60 secs rest..... and at last got all the 10s 

BICEPS

Straight Bar Curls: 47.5 for 3x7 w/60 secs rest..... all 7s again I believe, I'm also sure this was up on last despite my log here saying otherwise (unless I did some 8s!) 
Laying Cable Curls: #9 for 3x9 w/30 secs rest..... these were all 9s, and this was up on last week. Good sets

Usual roller and stretching work to close.

An alright session. And the scales now have me at 15st after 4 weeks of hovering a lb under

Alright dude?....you been on holiday? a week or so ago?