Dirty gets back to basics - Topless photoshoot, pg228

DELTS

Standing BB Press: 67.5 for 3x6..... upped the weight for good, strict 6s (right down to my neck, no leg drive). 
Plate Machine Press: 55+ bar for 3x12 w/60 secs rest..... more reps up on last week than this log implies, 3 reps I think, go for 60 next week.
Wide Grip Upright Row: 37.5 for 3x10 w/30 secs rest..... upped the weight, did 10s easier than I thought and with a short rest

TRIS

Close Grip Bench: 105 for 8, 8, 7..... first 2 sets were good, was gone on the last tho.... shame as I was hopeful for all 8s, still nicely up tho 
Dips: Bodyweight + 30kg for 3x12 w/60 secs rest..... good progress after stauling last week, be looking to up the weight next week, 35 me thinks 

Shrugs: 145 for 3x10..... up but again, pretty comfy stuff 

Usual roller and stretch to close.

Much better session this week (and I played a tough non-stop hour of 3on3 BBall last night - which I was on fire for incidently ). I'll be looking for the same again next week and some heavier weights.

good solid session again fella!!
good dips and CGBP especially.. interms of when its time to up the weight, say on cgbp, wat do u need to achieve first? all sets @ 8 reps??
cos by the looks of things, u should be good for 8 @ 110 in ur first set at least i reckon mate!

i dont know what it is but ive never ever gotten into basketball.. a few of my good mates did at school, and i wanted to,  but all i wanted to do was shoot.. hence why i am actually a pretty decent free throw shooter!! haha

As far as upping the weight goes - yeah, I have to complete all sets for my max rep target before I up it. For my primary compound I target myself 6-8 reps and for all supp stuff I go for 8-12 (DLs being my exception where I'll only ever do triples, just depends how easy it goes up - oo-er mrs)

Next week will be a lower volume push week, which may allow for a heavier weight for a single or double so we'll see where I am then.

I used to be pretty useful at BBall, about 18 years ago and 5-6st lighter LOL. Only started playing again a year ago with a group who play at my work, I still have some decent basic skill but the speed and agility has gone as has much of the instinctive part of the playing. But can hold my own with this group (unless i have to D up the 6'6+ guys as no-one else is close enough height or weight wise )

haha.. i know wat u mean!!
nah it was all cricket for me til about 19... and badminton til i was about 14.. ( i know). just never got into it! played th eusual sports too like footie and rugby!

 so ur gonn a have a heavy day next wk then? is this somethin ur gonna do every so often just t see where ur top end strength is?

As bizarre as it sounds, it's to give myself a break. While the load may ultimately be heavier the overall volume lifted is lighter.

For example: 100kg for 8 reps, 3 times comes to a total weight lifted of - 2400kg. Whereas 100 for 3, 110 for 3 and then 120 for 3 is a total of 1290kg. So while I do get to see my strength a little, it is far from an actual concern.

Last year I went lighter for higher reps, this year I'm trying slightly heavier (not OTT) for lower reps. And last year I did it for 1 workout each week, this year I do it for every push or pull based workout within the same week and do that every 3 weeks (so each 'group' has a 6 week rotation - next week pushing, 3 weeks after that it's pulling's turn and so on).

Confused...? I am LOL

BACK

Chin ups: bodyweight +5kg for 3x8..... got all 8s this week, last set was tough but still worth going up next week I reckon 
Barbell Bent over rows: 75 for 3x10 w/60 secs rest..... snuck an extra 5 on, 10s were good, maybe a little body sway on the last 2 reps 
Seated V Bar Rows: 87.5 for 10, 9, 9 w/60 secs rest..... reps up, hard work tho.

Deadlift: 180 for 3x3..... solid sets again here, may look to put an extra 2.5 on maybe 

Alternate Hammer Curls: 17.5s for 3x8..... went for more weight, was feeling brave, tough but decent sets 

Finished with the usual stretching and roller work.

A good session today, everything went smoothly.

Quite impressed with a lad down there today, not much too him but into his MMA, did OH squats, sumo, deep, and I mean DEEP single leg squats with 15kg and dips off olympic rings - nothing like making things hard work for yourself.

Not so impressed with some lad asking me about supplements and where to get them - all innocently I assumed he meant protein etc but no.... "I want dianabol". Only been at JJB for 3 weeks - bloody fools.

Off course its time to put 2.5kg on lol!

 haha..
we had this a while back at the uni gym..this lad came up to me and my mate, and he said.' my mate reckons u lot r on anavar.. can u get  me some..??'!! eh??
they have olympic rings at the gym? cool..OH squats are a killer.. v hard indeed!!

Alright, iain, you've twisted my arm..... assuming I remember by next week

The guy with the rings had brough them in himself, they were just on an adjustable strap he slung over the power cage. I can't OH squat with just a broom handle FFS - so did you sort them out then??? LOL - I nearly dug out some antihistemines from my gym bag, £20 for a weeks worth mwahahaha 

You finally have mail mate LOL :)

So in the space of a week I'm a cu'nt and I'm old..... wish you'd not bothered now LOL

haha...
u 2 havin a few problems...? ;-)

we just kinda looked at him and were like... a) its a bit specific sayin we think ur on anavar, and b) NO.!! f*ck off!!

i think he understood!!
yeah i cant do OH squats for sh1t... makes olympic lifters all the more impressive i think when they do heavy snatches!! crazy stuff!!

u 2 havin a few problems

He goes away, doesn't call or write to tell me he's ok then when he gets back it's all abuse.....

ive heard hes been out of the country too!!
its just selfish i tell ya!! ;-)lol

Low volume week again this week, pushiong days this time so that's today and thurs. Still heavy in weight (heavier in fact) but right down on reps.

CHEST

Bench Press: 110x3, 115x3, 120x3, 125x3 w/90 secs rest..... think I did a last 125, can'r remember. All easy for 3s anyway. 
Incline Press, DBs: 40s for 3x8 w/60 secs rest..... as the previous sets were easy, this was no challenge either 
Dips: BW+15 for 3x7 w/60 secs rest..... 5kg up, roughly half teh reps, easy enough.

BICEPS 

EZ Bar Curls: 40, 45, 45 for 3, 3, 3 w/60 secs rest..... went thru the motions, 5kg up in teh end. 
Laying Cable Curls: 42.5 for 3x4 w/30 secs rest..... ditto here, fairly straight forward 

Usual roller and stretching work to close.

Used the gym roller so got a better roll today, mine is close to useless now TBH. Good session, easier than I had expected but that's no bad thing. Also I am in my 5th week so things should be hitting peak by now

good benchin fella!! looks good mate!!

It was odd, benching usually FEELS heavy to me, no matter what I do or lift, but it was like nothing today - maybe I need to push myself more

oh, yes..... 15'11 so another 2lbs up. Best part of a stone and just started wk5

all seems to be goin well mate!!

It seems to be..... will probably be out of my axio sustaplex this week so onto pharma enan..... EOD jabs are not going to be that practical (the old 'family' line again) so I'm trying to decide still whether I go 500mg E4D (giving 1500mg over 12 days) or E5D (giving 1500mg over 15 days) as a compromise for my 750mg pw dosing. Been humming and harring on that for months now LOL