Dirty gets back to basics - Topless photoshoot, pg228

I was on holiday a month ago, mate, keep up LOL Wales, Gower, loved it.

How's tricks?

Good mate, really good!.....did you hotel it or caravan? Looking to go to Wales myself as we've heard good things! Maybe the Snowdonia area though

A Bungalow complex place, Gower Holiday Village. Really nice place and people.... lethal driving tho as you keep rubber necking to check out the scenary. I'll be going back for sure

LOL...I'm like that going up to Whitby. Driving through the moors is stunning and very crashable!!!!

DV - how are things mate??

Glad to be back at home :)

All good here, buddy. Finally got things under way. Starting off by getting thru some old axio sust but the ball is rolling none the less.

Finally got your arse back home then have you LOL

He he he that's what I like to hear :)

Good stuff - currently using up what i have left also of the sust - like goddam rocket fuel.

Also last jab of the tren eth tonight - how I love the tren.. Dropped BF and gained 8lbs whilst running the tren.

Going to cruise now for 8 weeks or so :)

Yep good to be home TBH.. catch up with the family etc..

The extra money will come in handy for the little one no doubt.. 11 weeks to go.

11 weeks already, man, time flies.

You and that fcuking tren LOL... I've been suprised how smooth that sustaplex has been. Not jabbed for 10 months and I feel nothing - looking forward to this little run tho only downside is the mrs new job means early morning to follow my late nights working so I'll have test thru the roof but we'll both be shattered the whole [:s]

I know mate - I think I have fallen for it LOL...

Hopefully the wife doesn't read this :)

Just get her whilst she sleeps

Today marks the first return of my light sessions. Having had some words from T0NY I found myself in limbo.... do I go all out light and have an easy session (as planned) or do I (as I did) still have a work weight but just cut the volume. I actually went heavier than normal but only for a couple of sets and for half the reps on the big lifts, the supp lifts I just held short on the reps.

LEGS

Front Squats: 3x 100, 105, 110, 115 w/60 secs rest..... normally do 3x6 on 107.5 w/90 secs. So 2 sets under weight and 2 sets over. 
Single Leg Presses: 50 for 6, 6, 8 w/60 secs rest..... simple sets, cut the reps short 

Stiff Leg DL: 3x 100, 140, 170, 190.....meant to go to 180 but wasn't paying attention LOL 
Pull Thrus: stack + 15kg for 3x6 w/20 secs rest..... dropped teh reps, also cut the rest as it was all so easy 

Calf Raises: 165 for 3x8 w/30 secs rest..... due a weight increase but easy reps 
Seated Calf: 65 for 3x15 w/60 secs rest..... as above 

Lots of stretching and roller work afterwards

All in all a nice workout. I'll see how this structure goes, overall workout volume is clearly down even tho the big lifts (FSs and SLDLs) saw more weight than usual used for the final set/s.

Thinking about checking out the new JJB gym this week. I've lost my free parking for training since the Mrs chucked her job in yesterday (worked in the adjoining building) and struggled to get parked today. It's also cheaper at JJB, cleaner and might make more sense for our change in circumstance and schedule now she has a new job as the hours are wider ranging.

Checked out the JJB place this morning.... very prissy, green, red and blue lighting LOL, hexagonal discs (well more dodecahedron) so not sure how DLs will work with them if they land on an angle, shed loads of cardio (not that I'll use it much). The changing rooms wouldn't look our of place at the Hilton, plenty of parking, cheaper - so why am I not certain?

Probably will join up for shoulders tomorrow (you can get out after 6 months so no crippling contract) as it does make sense opening time wise and cost wise. On the whole there is enough equipment the only Q is the discs for DLing and the commercial atmosphere as I have only ever trained in a more hardcore environment, but hey, I can vogue it with the best of them.

(probably shouldn't be wearing my deca, winny or dbol t-shirts for training in tho LOL)

I can't belive you fukkers are showing such little interest in this very traumatic time in my life.... changing gyms is no easy task I tell you!!!!

Anyway, I did the deed and switched today so had my first ever commercial workout - very weird.

DELTS

Standing BB Press: 65 for 8, 7, 6..... one extra rep, felt good at that point, then stuck on the final 2 sets 
Seated Smith Press: 45+ bar for 10, 10, 9 w/60 secs rest..... I believe I simply matched my reps here, but every smith varies I find so all OK 
Wide Grip Upright Row: 30 for 3x12 w/60 secs rest..... stuck with the same reps here, solid stuff tho 

TRIS

Close Grip Bench: 105 for 3x6..... lost some ground here, only good for 6s 
Dips: Bodyweight + 30kg for 12, 12, 10 w/60 secs rest..... again, lost the last set, but up in reps overall here 

Shrugs: 140 for 3x10..... lost 10kg, did a 150 but struggled for 8 [:S] 

Roller and stretching to close.

Bit of a mixed bag here, but new gym atmosphere aside, I believe I have a valid excuse. My old gym hasn't had new plates for 10 years.... the rubber's corroded, the metal has chipped and chunks are missing, the bars are bent and knackered and some clearly weigh more than others - the new equipment at JJBs clearly isn't suffereing (yet) in this manner so I may be accustomed to 100kg actually being more like 95 whereas now it will be the 100 it says it is.

Note, no proper dipping station so I used 2 bars in the power rack.

all those fancy dressin rooms and hexagonal/dodecahedron plates and no dipping station?? i wonder how they will take to u improvising with their equipement??haha..
have heard mixed bag about JJB gyms...
some say the gym's are very well epuiped but heard a lot about the people who work there and theire requests of their users.. no grunting, chalk etc etc..
similar to my uni gym!! the guy who runs it doesnt let anyone use chalk, he had homemade posters all over the walls a yr or so back detailing why people shouldnt wear weight lifting belts, tells everyone to not lift heavy weights and prescribes the same arm workout to every trainee who comes in!!
but yeah movin gyms is hard!! but its always better when u move to somewhere better as i did 3-4 month back

LOL A mixed bag indeed!

Keep up the good training though!

Those plates suck big time. Just comentated on it on another thread in general actually!

The level of equipment is OK - if I was an early evening trainer it would be a problem, but early mornings is cool. It looks small when you see the free weights section but if you isolated that part of my old gym it's no bigger, and they have a decent aray of plate machines - and a bar for everything.

They're cool with chalk, just don't take the piss. There are a handful of heavy lifters there and they've not been kicked out yet. I'm not a screamer anyway - the silent type. They'll never get the genuinely strong guys there (DBs only to 50) but it still has a few good lifters using the place.
 
Got my 'orientation' on Monday, should be a laugh but I can leave after the first 15mins thankfully.

Dressing rooms are lovely... shame I couldn't give a moneys.

DLs tomorrow so I'll see what a problem these plates are. Others have managed tho, and i do rest between reps so will have time to re-shuffle feet and realign myself

I did notice the power rack has the racking pins (not the catching pins) fixed down the side and they don't go low enough for when I bench (just about OK for CG) so I may have to invest in some myself to position where I want. Don't like using a standard BP bench as I won't have a spot and you never know so I'm more confident in the power rack

out of curiosity, how low do u go with the bar on CG bench?
ive just started stoppin slightly higher, more than a partial rep but less than a normal Bench press rep and im findin much more involvment in the tris rather than my chest too! ive always taken my CG bench down to my chest like with normal bench, but thinkin about it, there isnt much point is there as htis activates the pecs in it too?!!

LOL...... if you had stopped after the first sentance the rest would have been my exact reply.

I also found I started to get a bad habit of getting my back more into it as I went heavier. I probably stop about a fist or so away from my chest.

Floor presses and similar variations work in a similar fashion and you can have a standard width grip. The top half of benching is heavy on the tris.

yeah was thinkin of doin floor presses but in the rack with the pins instead of CG bench...maybe with a slightly narroer grip than normal bench!
my weights go up quite nicely on cg bench but im not feelin it as much as i should do in tris.. will try them for a while longer but quite fancy usin floor presses..

cheers mate

So I'll ask what everyone is thinking...

Any decent hotties in the new gym??

All else well mate - family etc..??

My mrs has been on my case about that all week, mick, so there is no way I'm answering at risk of incriminating myself.... TBH tho, early morning seems to be popular with the blue rinse brigade - but I'm no spring chicken I guess LOL

All is tip top tho. We've braved taking Zach out of nappies at night now, 5 dry nights and 2 wet ones so not a bad strike rate. I'm a full 2 shots into my course but not feeling anything yet, think I've been conned LMAO

mrm: yeah, when I do them, I use the power rack space. But I do use the floor so when my arms hit the floor I drive back up, I don't like using a bench and hitting the pins