Dirty gets back to basics - Topless photoshoot, pg228

Nice PPin pal!

Floor pressing me like! Any variation be it dumbbell or barbell, narrow or comp grip.

I almost went for DBs but went for the BB in the end.... they do feel so much better than regular CG work

Can't promise an update tomorrow... assuming I can get in thru the snow to train I have decided to take the day of work to play in the snow with my boy. If I can I will tho but assume I'll aim for 195-200x2 and then moan about my sore glute/hip/ham afterwards LOL

Make sure you win the snowball fight!

Show no weakenss, show no mercy. Your the dad, and might is right!!!! lol

LOL... I did make it in, then built a wicked snowman. The snowball fight went pear shaped when he ducked a shot, but I was aiming low and he got a head full of it LOL. He then experienced that feeling of your feet going from freezing to warm when we came in, screamed for ages about his feet hurting. Oh, and work was closed today so even saved myself a days holiday - love it

Incidently, my drive home last night was 4 miles, it took me an hour at 10.30pm!!!

On to the session and the gym was empty :

BACK
 
Deadlift: 5x70, 3x90, 1x 130, 170, 190, 2x200 then 12x110 w/2mins or so rest..... one word.... ouch LOL. I think the gym being closed next Fri is a good thing, very sore after pulling today and need to rest this niggle, not sure that 200 wasn't all done thru my right leg  Still, at least I did get 200 
LPD: 87.5x11, 11, 11 w/90 or so secs rest..... all 11 and TBH, fairly easy 
Seated Hammer Row: 90x 12, 12, 11 w/90 secs rest..... extra rep here, strong sets 
Pullover (LPD bar): 65 for 4+3 sets of 12+11 reps w/30 secs rest..... another rep down week, but form was PERFECT, real good feel off them today 

Usual roller and stretch to close.

No mistaking the fact that I probably should not have DLed today, at least not that heavy. Don't feel any worse than usual but I'm not doing myself any favours. Good workout tho, strong on the following exercises and I'm still walking so not all bad.

at least ur back up to 200 tho mate! :-)
snows started t lay here a bit but not much at all.. :-( bloody freezin tho

'tis a bit nippy, you Northern boys are made of sturdy stuff tho so I'm sure you'll be out in your shorts! From what I hear about various mates jaunts up North a bit of ice doesn't stop the ladies wearing nothing but a belt and a boob tube

yep, thats why we love em mate!  :-) haha..
yeh tis pretty cold, goin back to the lakes next week too so no doubt will be bloody freezin there too and full of ice and snow!!

Lots of hot water bottles on my gluteal region seems to be helping, however, still smarts after legs today....

Had a good weekend had a few goes on the sledge but my boy doesn't seem won over by that, he'd rather throw snow at me. Takes forever to travela few miles but at least it feels xmassy - love it. More due tonight.

LEGS
 
Front Squats: 5x60, 80 2x:90, 100, 120, 5x125  then 8x90 low box w/120 or secs rest..... solid work here, same weight but a better 5 than the last time. Upped the light set, think I did 8 
Leg Extensions: 95 x 5+2 sets of 11+10 reps w/30 secs rest.... this may be wrong in breakdown but it's roughly ringht and was up on last week 

Ham Curl: 60x 12, 11, 11 w/90 secs or so rest..... upped the weight, good few sets, last set took a little english on the last 2.. 
SLDL: 85 for 7 sets of 8 reps w/30 secs rest..... no change here but as per FS, better reps than the week before 

Seated Calves: 55kg for 7 sets of 12 reps w/30 secs rest.....banged all teh sets out here this week, happy with that. 

usual stretch and roller to finish

nothing astonishing but a solid session. Bit achey now, as per usual, hopefully the fact that other than a bit of bball there's no real leg straining until next Mon and TBH, if it still feels like it may be a problem next Mon I'll take that extra session off too. I need to prioritise heeling I think

Strong squatting DV. Cant quite imagine 125kg across my shoulders just yet.
Is the cycle start date looooming now?

Where abouts are you? No more snow for us here, just frost. Lots and lots of frost.

I'm Cambridge, mate, good old East Anglia. We've not had any snow since the deluge last Thursday but it's still laying thick, as well as getting heavily compacted into pretty impressive ice paths. Still took me over half an hour to drive 2 miles to the gym this afternoon (and I had to drive as I went straight on to work from the gym)

My cycle will start as soon as this fecking glute/ham problem goes, can't start while carrying this injury/niggle TBH. Hopefully I can rest it sufficiently til the New Year as I'm not going to be able to get any physio work done before Xmas

Legs on a monday, larry, real men do it on a sunday. Day of rest, is it fck

125 is good going, hows the gammy hammy?

I've got a 4 year old, no day is a ay of rest.

Gammy hammy still an issue, does seem to be moving in the right direction, but very slowly tho.

Just had the Mrs on the phone sounding very rough, looks like I'm going to have to miss tomorrows gym session now - and they say we moan when we're ill LOL

Oh yeah, last weigh in of the year is 15'12.

Well I made it in, gave the Mrs a lay in until mid-day so she let me train LOL

CHEST

Bench Press: 5x60, 80, 2x90, 110, 120, 4x127.5  then 107.5x10 w/120 or so secs rest..... a bit miffed that I didn't make the 5 on 127 but the 4 were solid, put the blast set up a smidge too 
Incline Press, DBs: 45sx11, 11, 9 w/90 or so secs rest..... was going well but burnt out on the last set, net result matched last week 
X over Flyes: 45 for 7 sets of 11 w/30 secs rest.....I did a load of 12s this week but was working in so had longer rest, finished on 11s, 4+3 I think 

BICEPS 

EZ Bar Curls: bar+ 40x10, 9, 7 w/90 or so secs rest..... no change on last week apart from  being marginally stricter. 
Reverse: 20 for 4+3 sets of 10+9 reps w/30 secs rest..... might have been 5+2 but I don't think so. Had to change the exercise here as most other alternatives were in use, kinda good tho

usual roller and stretch to finish.

A bit like yesterday, nothing ground breaking but a solid session, I think as I was expecting not to train I wasn't quite 'there' for it today.

Got an extra bball session tonight so this should be fun.

Without jinxing myself, feeling confident about this leg now, the discomfort seems in a more precise spot now rather than a generalised pain so I can work on it a bit more

Great deadlifts mate, wish I could get a 200 for 1 let alone 2. Hope to get it by middle of next year.
 
When your doing box squats how low is the box?

Even the Mighty Vest suffers ailments and injuries?

What is wrong with your leg my friend?

Can't all be blinders mate,  solid sessions are what its all about.

Cheers guys

Jackson: the box is very low, it's a Reebok step on the middle setting. It's lower than a standard box squat used by PLers would be, maybe 6"off the floor.

Val: been an issue for about 3 months now. Not 100% on the cause but suspect the change in push bike may have triggered it. It's REALLY tight across the hip under the glute, I think it's more hamstring tho.
 
T0NY: I hear ya, so long as I don't take any steps back I can handle the odd static week.

Well thats you problem right there. 'Biking' ehhhuurrgggghhh yuck! lol

Just me doing my little bit for the environment..... but if it does this to my leg then my great great great grand kids can suffer LOL