Dirty gets back to basics - Topless photoshoot, pg228

Stop tempting me to get going now LOL.... but I have a very strong feeling you are bang on the money. Fingers crossed, staying injury free (relatively speaking LOL) there'll finally be some PBs tumbling in 2010 and a physique I'll start to feel proud of.

It's been the best natty training I've done for many a year anyway

cycle looks nice mate... bet ur lookin forward to it!
good work in the last few sessions too!! Fs's coming along very nicely :-)

I am, I'm hoping for good things as much seems primed for making the most of it..... I'm having to dig very deep to nail these last reps on FS over the last 2 weeks I can tell you, and grab a couple of breaths before nailing the last.

Ended spending a couple of hours on my boys floor last night just so I could ensure a modicum of sleep, alas it did mean it wasn't the soundewst of sleeps, but never mind....

CHEST

Bench Press: 5x80, 3x90, 100, 112.5, 122.5, 132.5  then 105x12 w/120 or so secs rest..... only got 2 on this last night but nailed the 3rd this week so I'm happy. Not easy tho and took a couple of breaths before going for it. Good blast set
Incline Press, DBs: 45sx10, 10, 10 w/90 or so secs rest..... got back my lost reps and a bit, chuffed.
X over Flyes: 45 for 7 sets of 11 w/30 secs rest.....nothing to distrub the memory here as I got all 7 for 11, altho the last set or 2 may have been a little assisted LOL 

BICEPS 

EZ Bar Curls: bar+ 40x11, 10, 10 w/90 or so secs rest..... was struggling here, pretty shagged by now, but still got an extra rep. 
Laying Rope, Hammer: 45 for 7 sets of 12 reps w/30 secs rest..... and somehow got all my reps here (only only managed 4 with 12 last time before dropping) 

usual roller and stretch to finish.

So somehow I knocked out a fairly solid session here again, 2 weeks running with a BP that progressed - that never happens unless I'm on something. I imagine I'll feel wiped out later tonight tho

Forgot to note, I weighed 15'11 yesterday so weight seems to go in bi-weekly surges.

You big ox you. Strong stuff.

How tall are you by the way?

Nice tripple on the 132.5 bench

Cheers guys, after years of never really training heavy I think my body is slowly starting to adjust to the feel of it.

I'm a very sexy 6'1 (I have a 6'4 arm span tho)

6'4" span,  built for the deadlift!

Similar stats to me mate.

I was even if my back wasn't LOL... that's why I always harp on about my now 15 year old PB at 14st (natty) of 230 for 3. To date I have never bettered that but now things seem to have pretty much held together (hamstring apart) I hope to blow that away next year

Do you have any strength goals in mind for bench/dead/fs? If you don't, I'll make some for you

LOL no I don't, I've never been overly goal orientated, never needed it. However..... I want 100 PP in the next few months (as a work set not a one off single). I need to be breaking 140 FS and then I'll be looking for 150 and I should break my 230 DL next year (was planning on this year but niggles have held me back did 227.5 DOH no straps back in Jan now doing 190-200 or so LOL) and then I'll look at 250.

Do those meet your approval

TBH tho, while I'll bitch when I'm not getting the lifts my reasons are those of vanity rather than ego

Heh, they all seem a world away to me (bar the PP ) so I guess they'll suffice. Will be interesting to see what a cycle like will do to you after hitting all these natty PB's!

I may have asked you this before, but what does your diet look like? Do you count cals? Do you have a rough idea in your head what you need to eat? Or do you just go off the mirror?

I go off the mirror really. I have no idea of numbers off the top of my head. Today has looked like this

Oats with fruit and whey and juice
Cottage cheese w/salmon and oatcakes (3) and a kiwi
Weetabix (3) and scrambled egg with mackerel (3 whole eggs 1 white), dark chocolate
Whey and dex while training and a banana with the shake PWO
Half a sweet pot w/pilchards and veg + a salad
Home made burger, Burgens (3 slices) apple
Right now I'm having Chicken with pearl barley and salad
Will follow that up with a fat arse mug off coffee made with just milk!
Once home I'll have 2 rhyvita, some cheese, Actimel and scrambled egg (2 whole 4 whites)... and maybe a handful of nuts or crisps we'll see LOL
Small whey shake in the night if I get up for a piss or to settle my boy.

Not a great day, head full of cold (had that since Tues evening) but also I had to get the cat put down today (not without another £100 bill first mind) Took him for his check up and when we got there he had taken a turn for the worse. The rang about 5 mins before I left for the gym about what I wanted to do but he was suffering and the outcome was not looking good .

I had asked for a cremation but the Mrs demanded I collected him for a home burial (dunno how that'll go down with my boy, I could have sold it better if he'd been cremated) so I wasn't necessarily in the best place mentally for todays session....

DELTS

Standing BB Push Press: 5x40, 50, 3x60, 72.5, 82.5, 92.5 (F,1,F) so tried a 90 too   then 65x10+2 w/120 or so secs rest..... really pissed off, wasn't expecting 3 TBH but thought 2 on 92.5 would have been done, I'll get the fcuker next week, on the plus side 92.5x1 is a PB and the blast set was good 
Seated DB Press: 35x 11, 11, 10 w/90 or so secs rest..... managed an extra rep this week 
Side Lat Raise: 15s for 7 sets of 10 reps w/30 secs rest..... better sets this week

TRIS

Close Grip Bench: 100x10, 10, 9 then 90x9 pump reps w/90 secs rest..... yet again main sets stauled (toyed with using my foam roller as a marker of depth, far too awkward tho), got an extra rep on the blast set tho. May go to floor presses or something soon 
Dips: BW +15 for 5+2 sets of 11+10 reps w/30 secs rest.... good rep gain here, got in a good mindset on these 

Usual roller and stretch to close

Too distracted to be dwelling on whether it was a good or bad session TBH , more gutted about the cat than I though. Still, not a bad session as such I guess

Drop the 5x40 and 5x50,  not needed imo.   Think it will time soon to drop the work right off on the warmup so tonights session would have gone

1x40
1x60
1x70
1x80
3x90

Only the lighter sets really concentrate on jumping in the air(your Bball history should carry over here) then punch the weight through the ****ing ceiling. 

Floor presses would be a good addition to aid the OH lockout.

Also get a vid.

Solid PB anyway considering the work beforehand.

Cheers T0NY, advise I will heed (I actually do a set with justthe bar too but don't tell anyone LOL).... I also tend to strict press the first few sets til I feel I need to start PPing, which obviously takes something out of the bank. I'll either do this at the end or the DB work rather than prior to max PPing.

I don't think my bball wednesday night helps, I always feel a little shakey in the legs when approaching my PP

I'll try and get a vid, only catch is I can't upload on my works comp and only have mobile BB at home but if I can get it on my home comp I can email it and sort it at work.

Solid work as always DV.

Sorry to hear about the cat mate, hope your son doesnt take it too hard.

Cheers dude, makes me think twice about getting another pet but there is something calming about them. Hopefully at 4yo, even if it does get upset, he'll soon be distracted again

good work matey :-)
u'll get the PP 92.5 mate.. and you'll have 100 inside a couple of months fella :-)