Dirty gets back to basics - Topless photoshoot, pg228

v solid sessoin mate.
i like the way u keep it simple and dont go OTT with the volume..
it doesnt matter if its only 1 rep up mate, in a month thats 4 reps or an increase in weight, so in a yr u could be lookin at 20-30k heavier etc for the same reps..
all this talk of paracetamol and ibuprofen has really got me thinkin that i need t get some! im achin from head t toe.. my lower back is horrid.. every mornin (especially now its cold) im wakin up like im cast in concrete... definately think someone has replaced my lumbar region with some cement.. im 23 and already i sound like an old man!

I have to go simple, whenever I get fancy with it I find things go backwards. There's still 9 solid work sets for chest and 6 for bis. It dawned on me a while back that my legs where progressing well (before I had quad and hip problems this year), better than anything else, and they had the lowest overall volume and never trained to failure

The bugger with my weight gain tho, is how much I drop when the inevitable week or 2 off arrives.... [:S]

Stretch, mate, and get yourself a foam roller thingymajig - they are awesome for getting rid of aches and stiffness.

im gonna have to yeah.. u got a good site to buy them from mate?
im so tight in the hammies, it obviously has a knock on effect on my lumbar regin.. ive a history of back problems from my crickting days, stress fractures, trapped nerves etc.. so i need t be careful!

yeahy mate, ur routine looks good and solid!!
so many people these days that see the pros trainin with 20+ sets so they think..' well he's good, maybe ill copy..'
i find that with my weight to mate.. im only on a designer steroid cycle at the moment but have gained near 8-10lbs so far.. but i know that unless i eat a sh1t ton during pct and after that i will struggle to hold onto most of it!! strength wont change too much i hope.. so im gonna have to nail pct and the weeks after this time to keep it.. sitting at around 17 st now and i like it.. although i wouldnt mind bein slightly fitter!

IIRC I got mine here (need a new one): http://physiosupplies.com/acatalog/Fitness_Rollers.html

Definately gotta eat.... I was circa 17st at the start of the year and do feel much better at the condition I'm in now. I want to get back to 17 again (probably not with this cycle) but in this shape so I still have my fitness (in other words minimal excess weight).... over 16st, with clearly visable abs, in the current goal. I had all my traousers taken in so I'll soon know if the waistline is taking a hit.

What DS are you running?

currently on epi and t roid (tren x) and taking Methoxy trn pre workout..
yeah thats the thing i dont want my waist line to get too big either.. i fit in my 34's easy enough. some of them i have a small gap, but im under no illusion i am able to get in 32's!1 haha..
my training goals have kinda changed recently so i suppose in the long term the heavier i am the better, but i am far too 'vain' to want t get too big and bloated and heavy etc, with no abs showin.. ideally i wanna be 17-18 st, with decent cardio fitness, at about the saem condition i am now, which i reckon is around 13-14% bf...

That's pretty good nick you're in then, mate.... how tall are you?

When it took me to get a tad under 15st to get in this condition I was a bit gutted. I had hoped from 17 that 16 would be fairly good but it wasn't good enough. I like it now, split head on bis, clear delt arm seperation, decent abs/obl/serr, veins coming thru at times - got to be heavier tho LOL. Like you say ultimately 17-18st in this shape should be pretty awesome....

.... and then I'll want to be 19st

haha.. ur right mate! like they say, once ur content, uve lost the battle!!
im 6'2 mate.. still have pretty skinny calves hto.. not overly skinny but they do not belong to the rest of me!! :-(
still need t bring my legs up too but like i said, with back problems, at an earlier age the easy thing to do was t just not train them.. totally neglected for a long time so they still need t come up.. but they aint that bad!even at where i am now, i stillhave abs comin thru, mad veins in delts and comin thru in bis too now which is good. but yeah, one day i would love to get down below 10%, but im scared.. it will probs take me fairly low in weight (well lighter than i wanna be!
i just dont htink at 6'2 i would be happy walkin around in the 14st mark.. no matter how ripped i was...

split head on my bis is the next goal for me.. ;-)

Sorry Bro - been flat out working again *yawn*

I'll reply to your mail tomorrow you cheeky cu.nt :)

I'm there with the skinny calves... below the knee you wouldn't think I'd ever set foot in a gym LOL yeah, 10% is just showing off anyway and 15st was bad enough, 14st doesn't even bare thinking about

As for MtB.... I think he's calling youa cu.nt, mrm - I'd fcuking have 'im for that, mate

haha... these geordies eh??!! ;-)
i think id be ok at 15st, and t be honest at that weight i reckon i could get in v good shape..but at that weight, i think i would be walkin around on tooth picks, shorts would be a no go! haha

You need the wheels as well lads...

DV - be under no illusion who I was referring to Bro LOL :)

LOL... I'm not so bad hip to knee (despite my back probs), it's the knee down.... I have, as I have been told, 'black man's calves'. About 80% of my 'calf' area is tendonous, all I have is a small lump of muscle at the top so even if they were large they'd still look sh!t, especially in 3/4 length......................... you cnut!

mine are the same fella.. very long ankles, just all tendons, then a nice ish slab of meat at the top.. but it doesnt look right!!

black man calves..?? haha.. never heard that before..

With an arse and calves like mine I get it all the time LOL - but I'm going into too much detail now

my gf said that yesterday.. she always goes on about how i have no arse.. which is untrue!! but the other day she said, oo ur arse has got bigger!! which was to her delight as well.... :-(
but yeah. maybe im goin into to much detail now too

LEGS

Front Squats: 110 for 3x6..... felt brave and upped the weight again. Good weight for the sets althp I suspect I wasn't leading with  my shoulders towards the end
Leg Presses: 230 for 3x8 w/60 secs rest..... far more suitable training weight 

Stiff Leg DL: 175 for 8, 7, 7..... 1 rep per set up, solid showing here, grip finally getting back to how it should be
Pull Thrus: 75 for 3x10 w/30 secs rest..... pretty sure I upped the weight, and I think i did 10s, might have been 8 tho - OK, I have no idea what I did here and it was only 3 hours ago 

Calf Raises: 147.5 for 3x15 w/30 secs rest..... solid work here, may up the weight 
Seated Calf: 65 for 3x15 w/60 secs rest..... the last set was a struggle

Usual stretching and roller work afterwards.

Nice session today. Finally getting some old leg strength back. SLDL were much better this week. Considering yesterday was a tad disappointing I was chuffed with today..... and I'd had a half hour warm up launching my boy across the room onto the sofa before I trained too

good session mate-
regarding the SLDL@S.. if ur doin between 7-8 reps on them, u not reckon u could go a fair bit heavier with the regular deads??

You'd think wouldn't you LOL.

I think my DL issues are largely in my head. With the back probs I've had and having my back go so often while DLing I think that affects my ability to lift.

Also, my SLDL are touch and go reps whereas when I DL it's a full re-set so the reps are harder (and I do them last on back day, DOH with no straps).

However, you are right and I feel I should, for 3s, be doing 200 comfortably - but I'm not ..... I will tho

it makes sense why ur not mate... and its prob worse for me doin SLDL's due to ham tightness which u dont have.. but i just thought that risk iof injury would be higher with SLDL's due to it bein all the lifting from the lower back etc.. whereas with deads there is the legs as well...

still a good weight t be usin mate.. 175 on SLDLS for high reps is insane!

The problems I have with my back stem from the hips and spine, so the lower back muscles, assuming all is well, are fine (hence strong SLDL). My back goes either at the very bottom (which is then muscular) or when I'm at the top and my alignment goes out - the heavier the weight the worse the result of this is.

I'm hoping I have my problems sorted, so long as I behvae I'm confident that Dl will slowly get up to and beyond 200 and hopefully past my old (over 10 years old) PB of 230 for 3