Dirty gets back to basics - Topless photoshoot, pg228

nice work mate.. steady progress bein made :-)
any decisions as to when ur goin back on??
or u gonna try milk all the gains out of bein natural for a while before u start another course..??

I am half thinking of the latter as you say, things do seem good ATM so why rush on. As I mentioned tho, I'm certainly waiting until this ham is near as dammit 100%. I've got everything I need bar my Test, as soon as I feel fit I'll get it then I'll see how I feel

That said, I want mass and I want it yesterday LOL

I talk too much on a Friday I have decided. I always see the same 1 or 2 guys who I don't see the rest of the, and TBH I think I'm the worst one for dragging any conversation on LOL. Anyway, that didn't stop things...

BACK
 
Deadlift: light work here, but still built up to 160 again but for 5s this week..... Doesn't feel like it want to take much more than this right now. 
LPD: 80x14, 14, 12 w/90 or so secs rest..... reps appear up but had a phone call from a delivery I was expecting between sets that extended my rest period
Seated Hammer Row: 95x 10, 10, 10 w/90 secs rest..... got an extra rep out here again. Good sets. 
Pullover (Rope): 29303233 for 7 sets of 10 reps w/30 secs rest..... bumped this right up, good few sets tho.

Usual roller and stretch to close.

Volume looks well light for a back session here. DLs aren't to max right now so only the 2 main lifts and the pull downs for FST but all feels good TBH. Decent sets but my ham still doesn't feel entirely happy, annoyingly. And I keep missing the works physio, it's like she knows I want to grab her (not in that way) so dart off before I can stop her

Hey.. Dirty... Baby I gotcha Money..

Do you always work with such high rep ranges DV? And here is you telling me to sack the 6 reps on Deads and go for more weight. Crow calling the Raven black

Fine lifting my friend!

LOL.... I don't go that high on my main compounds tho. I never DL above 5 and right now all my main compounds are 2-5 reps. Then I follow those up with higher rep work.
 
So in summation..... crank your weight up and stop looking for excuses

Poooooooo!

Nothing gets past the Mighty DV. I shall enjoy the rest of my week of gym lead swinging and return a fresh next week to bang the cymbals to DV's tune.  Sans the excuses

I expect great things

Likewise! 

It is an un-written rule come expectation that Mods are IFBB pros.. Or close as dammit!

.... I take it you've not seen my holiday pics a few pages back then. Even Hades himself abandoned all alpha traits just on opening the right page  

Dam this is further back than my journal! :)

LOL That's cos I don't log on to bump it up over the weekend, otherwise I'd have a moan every 4 hours that no-one has commented

Back has been a tad iffy over the weekend, due an MOT, not been since last year so may get a check over. Hamstring still bothering me too which probably isn't helping.

Was having a good morning until, while I was in the kitchen knocking up my boys food, I hear a thud, saw him on the floor so just figured it was the usual daft fall, but as he got up screaming I saw this fcuking great purple bump in the middle of his forehead. (I think) He'd faceplanted on the handlebar bracket of his scooter (which he had been standing on and watching TV). Looked really nasty and obviously freaked him out, as well as hurting like a bitch. So he's at pre-school with a golf ball sized purple lump in the middle of his head..... Nice. I await the parental abuse comments

As for the workout:

LEGS
 
Front Squats: 5x80, 3x:90, 102.5, 115, 125, 2x132.5  then 10x85w/120 or secs rest..... started off feeling confident so was always going for 132.5 but it was evident quite early on that I'd be lucky to get them, and I didn't, a tough 2. But a solid pump set, may have done 11.
 Leg Extensions: 95 x 7 sets of 9 reps w/30 secs rest.... extra rep a set up, made a difference. 

Ham Curl: 55x9, 8, 8 w/90 secs or so rest..... up 5kg, leg felt Ok(ish) good sets. 
Pull Thrus: 42.5 up 80 for 7 sets of 12 reps w/30 secs rest..... Started off higher and did 2 sets on the 80 this week. Had me blowing a bit that did. 

Calves: +55kg for 7 sets of 10 reps w/30 secs rest..... went up again here. 5kg, good sets of 10 IIRC 

usual stretch and roller to finish

Slightly disappointed that the FS felt as heavy as they did but I have had a good run recently. The rest was solid, hammy aches now but is OK.

Tipped the scaled at 15'9.5 a bit earlier, too cold for shorts tho so I was wearing my sweats this week so I don't know how true that 1.5lb extra BW really is.

Christ i bet your buns were pumped after those pullthroughs LOL.

The sadistic part of me is tempted to superset them with my lunges on my quads day

It's your lower back that burns, I have very tollerant buns...hmmm, not sure that could ever sound right LOL. Fortunately the earlier sets are fairly comfy

Was feeling tired this morning, been noticing that a bit recently. Might need a light week, we'll see. Anyway...

CHEST

Bench Press: 5x80, 3x:90, 100, 110, 122.5 2x132.5, then 105x11  w/120 or so secs rest..... was feeling ok but towards the end I was knowing about it. Stuck with the plan of 132.5 as I had got 130 last time (albeit only just). Twas never to be, the 2nd was slow, a 3rd would not have happened. Good close set tho. 
Incline Press, DBs: 45sx9, 9, 9 w/90 or so secs rest..... got all my 9s this week, shall be aiming for 10s now. 
X over Flyes: 45 for 7 sets of 10 w/30 secs rest.....good sets here, think I did more of a stretch too, however, a couple of sets had a much longer break due to others working in.... annoyingly. 

BICEPS 

EZ Bar Curls: bar+ 40x9, 9, 10 w/90 or so secs rest..... these went well again, a couple up on the last after being sensible on teh other 2 so 10s it will be next week. 
Laying Rope, Hammer: 45 for 7 sets of 10 reps w/30 secs rest..... after the grief my wrists have had recently I used the rope here this week for hammer style reps. Quite good, sure as hell knew about it. 

usual roller and stretch to finish.

Other than not quite having the power on my flat work, the session proved to be a decent one with some steady progress everywhere else so I'm happy.

My boy's lump on his head has gone down nicely. Still a bit of a bump and it's very purple but much less painful looking today.

I think I have found the stretch that seems to help my hamstring issue. It gives a good pull to the tight string on the right leg, which seems to almost instantly take some of the pressure of the bothersome left hammy. Shall keep an eye on this.

Time for you a deload then? This is no bad thing DV! Taking it easy for a week helps to reignite that hunger to lift heavy things

Yeah, I have often found a light week works pretty well for me and I lose no ground, whereas if I take a week off and don't lift at all I really struggle. It's been about 3 months since I was away on holiday and that was my last break... however, I could be tired just from vegging out until my boys kicks into life then I feel OK. It's just first thing I feel quite lethargic.
 
And don't forget, I'll have an enforced light week over xmas, I might wait til then now.....

No deload for you I'm afraid.

Change of rep set up is in order.

LOL.... change is as good as a rest as they say...

TBH the training side of things is still fine. OK this week hasn't been a blinder but I can't have every week like last and I've not lost any ground, in fact the supplementary lifts have still been going up.

The tiredness could just be the general daily chores. Fair enough, I don't have the most demanding job (understatement of the year there) but I don't even get home until around 11pm and I'm up at about 7am looking after my boy as the Mrs works from 8am. No illness or injuries as such that I would put down to training fatigue.

good work mate..
maybe just a lower volume week is needed.. higher weights, lower volume, drop the assistance stuff for a wk maybe too??
good work none the less..