Dirty gets back to basics - Topless photoshoot, pg228

Ah fair enough a commute. I can dig that. Carn't stand cycling. My legs have never worked like that!

Couldn't train today, mrs was rough and we had to get all our binge food in (plus get Zach his last present as he's been going on about Santa buying him something that we hadn't bought).

Hopefully back to normal on Monday

Bad Santa! Bet the little guys buzzing with excitement? My little brother's tracking him on google.

Cheers, mate, he had a cracking time, but 4 days of being spoiled somewhat have made the last day or 2 very testing... the gym was a very welcome break today LOL. But yeah, the whole Santa thing this year was full on, loved it!

So todays session. Leg still feeling an issue but oddly was trouble free during my session today

LEGS
 
Front Squats: 5x60, 80 2x:90, 100, 120, 127.5 3x132.5 then 9x90 low box w/120 or secs rest..... despite really not feeling up for mid-warm up, did a solid 3 on the same weight as last time. Blast set was 1 up
Leg Extensions: 95 x 4+3 sets of 11+8 reps w/30 secs rest.... decided I was working too quick on the reps so slowed down and made myself work more 

SLDL: 130x 8, 8, 8 w/90 secs or so rest..... moved these around, solid sets, in no rush to up teh weight with my leg tho
Ham Curl: 50 for 5+2 sets of 8+7 reps w/30 secs rest..... all ok here, strict and solid  

Calves Press: 150kg for 7 sets of 10 reps w/30 secs rest.....switched machine, felt fine 

usual stretch and roller to finish

A welcome return to training and a decent enough session considering the indulgances of the last few days. Yes the leg aches now but not as much as before and it pretty much felt fine training today

Bit of a manic morning didn't set me up for the best session today:

CHEST

Bench Press: 5x60, 80, 2x90, 1x110, 120, 2x132.5  then 107.5x11 w/120 or so secs rest..... should have done 3, but TBH, the way 107.5 went up I was happy to have got the 2. 1 rep up on the blast set 
Incline Press, DBs: 45sx11, 10, 10 w/90 or so secs rest..... net rep count was held here 
X over Flyes: 45 for 7 sets of 11 w/30 secs rest.....solis sets of 11 here 

BICEPS 

EZ Bar Curls: bar+ 40x10, 9, 8 w/90 or so secs rest..... suprisingly a bit stronger here 
Reverse: 20 for 7 sets of 10 reps w/30 secs rest..... got all 7 sets this week.

usual roller and stretch to finish

 A mixed bag but satisfactory considering.... it's always pressing that suffers when I have a few days off

Happy birthday bud

Cheers, mate, finally got my treat of the 42" Panny plasma I've been wanting all year.... my baby.
 
It means we aren't getting a dog amymore but we'll get a couple of cats instead
 
Right, been a while since I last did shoulders no wasn't expecting miracles today....
 
DELTS

Standing BB Push Press: 5x40, 50, 2x60, 1x80, 85 90xF,2,F then 70x10 w/120 or so secs rest..... a tough go at 90 today, lost the timing on the first, a tough 2 followed then blew the last one too. Good blast on 70 to finish tho 
Strict OHP: 60x 9, 9, 7 w/90 or so secs rest..... bit up and down, total reps were the same as last time tho 
Side Lat Raise: 15s for 5+2 sets of 10+9 reps w/30 secs rest..... these were hard today

TRIS

Floor Press: 100x8, 8, 7 w/90 secs rest..... matched it all here but dropped the pump set this week 
Dips: BW +15 for 5+2 sets of 11+10 reps w/30 secs rest.... lost the last 2 this week. Good enough tho 

Usual roller and stretch to close

By far the best showing I have had after missing a weeks session, usually pushing bombs, wasn't great but not dire either.

Keeping my fingers crossed for DLs tomorrow

Deads on new years day? Brave man

happy new year mate. hope you have a great 2010
 
 
Joe

Has to be done AK.... and indeed it was.

Cheers, Skinny, you too fella.

OK then, 1st DL session since the around the 18th:

BACK
 
Deadlift: 5x70, 3x90, 2x 130, 1x170, 3x192.5, then 10x110 explosive w/2mins or so rest..... felt good today, yes still a little tight thru the left leg but not too bad. 2.5 up on last 3 rep attempt. Fingers crossed. Just went for speed on the blast set 
LPD: 87.5x12, 11, 11 w/90 or so secs rest..... an extra rep here, felt good too 
Seated Hammer Row: 90x 12, 12, 12 w/90 secs rest..... got all 12s, only just but I did, form was still solid too. 
Pullover (LPD bar): 65 for 3+4 sets of 12+11 reps w/30 secs rest..... this was the only thing I lost a rep on today (the rest was all up). Still good and strict tho 

Usual roller and stretch to close.

Good workout today, felt good for the rest on this one. Hopefully the leg won't play up too much

Good stuff with the DL's - i was considering going in today for Back but that went out the window when i got in at 3 last night (sober though i may add

Can't wait for the influx of new year trainers taking up my squat rack

LOL I know, you need to start stamping your alpha male authority on it early

I best learn my Ronnie Coleman catchphrases tonight then and yell the place down tommorow afternoon then!

Monday again already..... was just goin to match my last session of doubles today, not looking to set records ATM.

LEGS
 
Front Squats: 5x60, 80 2x:90, 100, 1x120, 127.5 2x135 then 9x90 low box w/120 or secs rest..... penultimate set felt funny on my leg and back so wasn't confident but finished with a solid 2 on 135. Just matched my bench FS work work too. 
Leg Extensions: 95 x 7 sets of 8 reps w/30 secs rest.... carried on last weeks realisation, stuck with strict form 8s, all good. 

SLDL: 130x 9, 9, 9 w/90 secs or so rest..... managed an extra rep per set no worries 
Ham Curl: 50 for 5+2 sets of 8+7 reps w/30 secs rest..... no change here, but again nice and strict, no hip pull 

Calves Press: 150kg for 5+2 sets of 11+9 reps w/30 secs rest.....last couple were hard going 

usual stretch and roller to finish

Also did 10mins xtrain and 10mins bike as it was too cold for me to be motivated to go home and cycle back in

Decent session today, the 135 set was pretty solid IMHO the rest was satisfactory..... and yes, still aches, fcuking thing LOL

Cardio??

I don't blame you actually, it is fcuking freezing out now. Walking to the bus stop from the gym was not a pleasant experience today (better than when it was snow-ridden mind you )

Yeah, mind numbing. I usually cycle in to work as cardio but have held off since this leg thing has been bothering me and doing it at the gym when I've given myself time to... it's also not nice doing it after a leg session.... but this cold weather can go do one as far as CV is concerned TBH, even tho I need to.
 
Oh, and my start of 2010 bodyweight is a tidy 16st dead (well maybe half a lb more but that'll do). TBH I think xmas has seen a couple of unwanted lbs sneek in there.

Leg still giving you jip then? Forgive me memory, but did you manage to nail it down a specific cause or not? Or is it a case of giving it time and see if it gets better?

I wasn't 100% on the cause but pretty sure it started when I changed my bikes over. I can feel right where the problem is tho, it's just a matter of time and manipulation tho I guess. I daren't jinx myself but it does appear, very slowly, to be moving in the right direction.

It's immediately under the hip joint under my left glute..... but I think there is tension in my right hamstring that is also provoking it

nice work on the front squats mate..
the hammy not gettin any better?? u had any physio for it yet mate?

I haven't done yet, 2 reasons, it does seem to be slowly doing the right thing but also I've not had chance. Manic this weekend too (can't get in during the week as I look after my boy). I am due a back check so I'll book that in and see if they can't whip their ultrasound over it while I'm in.

CHEST

Bench Press: 5x60, 80, 2x90, 1x110, 120, 127 2x135  then 110x10 w/120 or so secs rest..... much better this week compared to last to match my last week of doubles. Solid stuff today and upped my balst set for a good 10 on 110 
Incline Press, DBs: 45sx11, 11, 9 w/90 or so secs rest..... grrr, that 2nd set of 11 still wiping me out for the 3rd set  
DB Flyes: 20s for 7 sets of 10 w/30 secs rest.....change of exercise as everything else was busy. Been years since I did DB flyes felt good but not 100% what reps I did 

BICEPS 

EZ Bar Curls: bar+ 40x9, 9, 8 w/90 or so secs rest..... just kept strict and true here 
DB Hammer: 10s for 7 sets of 10 reps w/30 secs rest..... can finally do these without pain so did some good strict reps here too.

usual roller and stretch to finish

Good session but feeling very tight across the top of my back, need some osteo work to losen that up. Happy with the 2x135, time to build up and start tearing down 140!!!!