Dirty gets back to basics - Topless photoshoot, pg228

Was kinda due a low volume session, but have decided to do this once a mont h for now.... basically I felt good today so wanted a proper workout.

CHEST

Bench Press: 110 for 8, 7, 7 w/90 secs rest..... big increase in reps here today, 1st was piss easy but it soon got harder 
Incline Press, DBs: 37.5s for 12, 11, 11 w/60 secs rest..... same here, altho the last set was a struggle 
Dips: BW+10 for 3x10 w/60 secs rest..... ended out doing some flat DB work today, 40s for 9, 8, 7 IIRC as the station was occupied, then finished with some BW dips. Also have a dodgey wrist that didn't seem happy with them 

BICEPS 

EZ Bar Curls: 40+bar for 3x7 w/60 secs rest..... no bars left today and my sore wrist made me go for EZ instead, all good and solid sets 
Laying Cable Curls: 35 for 3x9 w/30 secs rest..... 5kg increase is misleading as I had to use the larger and heavier LPD bar. Good sets tho. 

Usual roller and stretching work to close.

As well as the wirst I have noted I have also developed a twinge in my right shoulder (I think from supporting myself doing the roller work) didn't affect my bench work thankfully. Can't workout if it's not the bursa acting up or something else - ibuprofen and monitoring.

Good session tho. Failry strong. Weight now 15'8 (over 8lbs up) at the start of week 3 LOL - not feeling sea sick when I walk yet tho

hope it aint too bad mate!!
i noticed this yesterday doin incline benchin.. not much pain, but def a little niggle.
good solid benchin there tho fella!!
do u prefer goin higher in reps on the inclines??
good sessions tho mate

ATM my inc work is shorter rests and higher reps (flat is 6-8, inc is 8-12). There will probably come a time when I switch them around tho. Really need to be getting over 120 consistantly. was there at the start of the year and not far off thru the summer, then lost it when I had 3 weeks out of training over a 10 week stint.

The shoulder is odd, feels like a burning little stab right at the top, kinda where the traps connect but more inside.

same here mate.. i have a slightly strange right shoulder tho, bit more pointy where the collar bone meets the joint.. bit tender sometimes too!!
u do rotor cuff stuff or not??
ive started and it seems ot help definately.. started to listen to my shoulder a little more too.. lol.. if i feel i have done enough pressin for the front delts from incline or flat bench wk (i do chest and shoulders same day) then ill drop volume to maybe just 1 straight set.. i def dont want a messed up shoulder as that would cause a world of trouble and severly p1ss me off!!

Don't do any specific rotator stuff but it's not generally a problem. I believe it's supporting myself on my arm while trying to steady and roll on my roller that has done it. Twisted or pinched something perhaps.

Did do a tiny bit of rotator stuff today tho

LEGS

Front Squats: 107.5 for 3x6..... crept the weight up slightly. Good for my 3 sets 
Leg Presses: 200 for 3x10 w/60 secs rest..... last weeks 150 was easy, 200 this week wasn't bad either. Noticed an odd twinge in my left ankle, nothing major but a tad uncomfortable 

Stiff Leg DL: 175 for 7, 6, 6..... the 7 set was good, after that the grip got tough but solid 6s anyway
Pull Thrus: 67.5 for 3x10 w/30 secs rest..... upped the weight and rattled the reps out. certainly knew about it tho 

Calf Raises: 147.5 for 15, 13, 11 w/30 secs rest..... decent sets here 
Seated Calf: 65 for 15, 13, 12 w/60 secs rest..... and ok here too 

Lots of stretching and roller work afterwards also had time for 10mins quick cardio to kill time before heading off to work.

Good session today, felt strong and trained quickly too.

Need a new foam roller, mine is well and truely knackered now

DELTS

Standing BB Press: 65 for 3x8..... at long last I got the lot, can finally added a couple of kg. 
Plate Machine Press: 55+ bar for 12, 12, 11 w/60 secs rest..... same machine as last week. Upped the weight ok, think I got the reps right
Wide Grip Upright Row: 35 for 3x12 w/30 secs rest..... my notes said I did 35 not 40 so this is what I did, doing these last again the weight was about right. Did all 12s but the last set was tough. Note, dropped the rest to 30 not 60 secs too

TRIS

Close Grip Bench: 105 for 7, 7, 6..... a couple of extra reps. 
Dips: Bodyweight + 30kg for 12, 12, 10 w/60 secs rest..... frustratingly no gain here again, but I guess I am about 9-10lbs heavier than 3 weeks ago. 

Shrugs: 145 for 3x9..... easy 9s TBH, good sets tho. 

Roller and stretching to close.

A stronger session this week, a faster one too, finished with enough time to drive home and cycle to work (rather than drive straight to work).

Into my groove at this new place now and training comfortably there. A young PLer guys trains at my time, forget his name, nice guy and strong, British Junior Champ from what I gather, considering everyone else down there are your stereotypical commercial gym guys it's good there's still a serious vibe in the place.

That is some hefty weight on the SLDL Dirtyvest!!!!!

I can't say I've ever seen anyone shift that much on the movement before!!!!!


Good going!!!

For all my failing with my back on squats, DLs etc, SLDL has always stayed half decent... it makes me wonder what my DL etc would be like had I been able to hit them consistantlty and hard.

But thanks, always good to get a 'cyber' pat on the back

To answer your question; your deadlift would be good!

LOL, cheers iain.... my PB (when I trained it with an ex UK PLer) was 230 for 3 @~14st (belt and straps). That must be a good 12-13 years ago now (I've been wasting my time doing this for too long now  - I don't think I've ever bettered it.

Those were the days.

Never too late to start again.

I prescribe heavy deadlifts,  lots of them!

It's all heavy nowadays, mate.... a 190 single so far is as good as I get (or as brave as I get anyway) but now I'm into them again I hope to be topping 200 in the New Year and see where I go from there

Fcuking sh!t and bollocks, just typed this all out, got that fcuking 'error' page when I posted it and now have to re-write this whole saga again... W@NK!!!.... aha, fuk you system, you did it again but I copied it before posting

BACK

Chin ups: bodyweight +5kg for 3x7..... NOTE: use wider grip set up. Good sets here today tho. 
Barbell Bent over rows: 70 for 3x12 w/60 secs rest..... 2 reps a set up, knocked them out well, last 1 was tough tho. 
Seated V Bar Rows: 87.5 for 9, 9, 8 w/60 secs rest..... 1st 2 were good, lost the last. Still up tho.

Deadlift: 180 for 3x3..... weight rolled a lot today. Good sets none the less 

Alternate Hammer Curls: 15s for 3x12..... knew about teh extra rep here, all good fun tho. 

Finished with the usual stretching and roller work.

Solid session with good progression.

Gym was busy. And I'm finally getting fed up with idiots not clearing up after themselves. At my old place it wasn't a problem as we were all big enough and ugly enough for it not to pose a problem, but here at JJB you do get ladies and OAPs creeping over and you can't leave 100kg on a bar or smith, or leave a range of DBs on the floor. This level of disrespect from bicep boy wannabes is grating on me (or it could be the test )

Punks are punks, just need to let it slide lol

Keep at those tripples and slowly build up. Dr Tony knows best!

I should let it go, I'm just new to all this commercial brigade, never seen them before, and climbing over their discarded weights (when I clear all mine up) is getting on my nerves now..... and breath

Triples is my plan. My aim is to hold the weight for a month, then up ~2.5 each month (if I can) rather than try and progress during the month, unless I feel the weight is genuinely too easy. This way I hopefully won't get ahead of myself and play my back up but still get consistant results.

Following on form Ibuprofen discussion codine + paracetamol + ibuporfen. That comes in handy on occasion for the sunday morning squat session!

You must rattle when you move, mate

LOL Judicial use!

Just had a dose now actually. Todays session has crept up on me. I'll neck the ibudprofen for a day or so then let nature take its course after that.

note to self, SAVE BEFORE POSTING FFS!!!!!!Fuking error pages!!!!

Trained early, which caught me out suprisingly

CHEST

Bench Press: 110 for 8, 8, 7 w/90 secs rest..... only 1 rep up, expected better but I did excel last week 
Incline Press, DBs: 37.5s for 12, 12, 11 w/60 secs rest..... same again here, just the 1 rep gained, was struggling by the last 
Dips: BW+10 for 12, 11, 11 w/60 secs rest..... not 100% on the reps but well up anyway. No extra work at the end, I was fried by now.]

BICEPS 

EZ Bar Curls: 40+bar for 8, 8, 7 w/60 secs rest..... the sets of 8 made the final a tester and only got 7 
Laying Cable Curls: 35 for 10, 10, 9 w/30 secs rest..... staying with the LPD bar as there are more spare of these. As EZ, the 2 good sets of 10 left me with little to do my 3rd and 9 was a bitch. 

Usual roller and stretching work to close.

Not a blinder but a solid session nonetheless. Scales say up 1lb (15'9) so weight gain rate has slowed, which is no bad thing, 1lb a week from now I can live with. I have room to up cals before I up test dose as my condition is just as sharp prior to starting, or not far off anyway.