Dirty gets back to basics - Topless photoshoot, pg228

Cheers fella. Not a bad idea.... Wow, imagine how quick my session would be: go in, bench, leave - niiiiice

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha..
maybe switch it up for one wk..

do 3, compound only full body routines in the week, workin up to 3RM..
could do somehtin like

squat, bench, row
deads, OHP, chins
powercleans, dips, (something else)..

intensity would still be there, but volume would be lower..
could be a decent change anyway, would only be a 3 day week too

  

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hmmm, maybe. Might save something like that for the xmas week when gym times are all over the shop.... trouble right now is that my dodgey ham puts a spanner on most big lifts (DLs, cleans, BB rows...). That would be the basic plan.

I'm not convinced my fatigue is training related tho as I feel fine at all other times, just very slow waking up ATM.

And, dammit, I usually stick with a routine for about 3 years before I change it, not 3 months LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha, or 3 wks in my case :-)

  

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Well I have a night off tonight, Open Evening so my Bball isn't on, so a little extra recovery.... apart from cycling in in a gale. On the plus side, I'll get home in half the time

Limits, like fear, are often just an illusion: MJ 12/9/09
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If the basic outline is still working mate no need to change it.  

A small manipulation in set structure is all you need to do when it really grinds to a halt.  You'll know when this happens better than anyone so when it does let me know.
Cant see the fatigue being training related either.

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I'm convinced it's just the slow start to the morning not waking me up, was up today to do the family shop etc and felt good/fresh all day

Limits, like fear, are often just an illusion: MJ 12/9/09
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Should have been up for it today, what with no Bball last night....

DELTS

Standing BB Push Press: 5x40, 3x:50, 60, 70, 80, 90   then 65x9+2 w/120 or so secs rest..... BRING IT ON, nailed 90 for 3. Didn't quite nail the drive today so they were a VERY tough 3 but still got the fcukers! Really pleased with that. Good pump set too. 
Seated DB Press: 35x 10, 10, 10 w/90 or so secs rest..... after that I was even happeir to find myself pissing this weight for 10s, so 11s next week. 
Side Lat Raise: 15s for 7 sets of 10 reps w/30 secs rest..... made hard work of these, last 3 sets had a bit of 'english' to them 

TRIS

Close Grip Bench: 100x10, 10, 9 then 87.5x9 pump reps w/90 secs rest..... even got a second weeks progress here too. Pretty sure I didn't do 10 on the last but good sets and a little kg increase on the pump set.
Dips: BW +15 for 7 sets of 8 reps w/30 secs rest.... 12s in use so I wrapped my wrist up and upped the weight. Good sets of 8 too.

usual roller and stretch to close.

Chuffed to bits with this, wasn't overly confident I'd get the 3 on 90 but I did, 1st was good but the last 2 weren't well timed, but they went up and that's what counts. Rest of the session was good too, pretty much everything saw progress of some kind..... love sessions like this.

90 x 3 ey..... looks like I may have to do something abotu that

Congrats all the same though!

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2 months ago I could only do 1 rep, I only did my first 2 rep completion a fortnight ago so I'm happy enough for now not to want to hunt you down to prevent you from bettering it.... that'll only last 24hrs tho

Limits, like fear, are often just an illusion: MJ 12/9/09
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heh heh, well your pb is safe, I'm refraining from push pressing until the new year. Will you be good for 95x3 by NY then?

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good work fella!!
whats the next goal then, 90x5??
90x5 would = 100x1 imo.. should be there by xmas if not before dude!! :-)

good stuff

  

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No13: yeah, should be doing 95 in 6 weeks time.

MrM: well seeing as I rotate on 5s, 3s and 2s.... I missed 85x5 last week, only did 4 but yeah, I want 90x5 by the years end and 95+ for a strong double

Limits, like fear, are often just an illusion: MJ 12/9/09
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Right, feeling good today

BACK
 
Deadlift: 5x70, 3x:90, 130, 170, 180 then 10 or 12x110 w/2mins or so rest..... Do I ache a little now, well yes, but was very happy to have pulled 180 with no real feeling of discomfort. I wisely avoided the temptation to go heavier as this is the most I've done for a few weeks now. 
LPD: 80x14, 14, 13 w/90 or so secs rest..... may up this next week altho I forgot to time my last set, 1st 2 were good tho 
Seated Hammer Row: 90x 10, 10, 10 w/90 secs rest..... hard work here but I dropped teh seat lower to get a better, truer lat pull on it. all good. 
Pullover (Rope): 65 for 7 sets of 10 reps w/30 secs rest..... used a different pulley so each side was isolated which was interesting and awkward but did the job

Usual roller and stretch to close.

Was very tempted to throw something else in at the end but I was already feeling good, was walking away from some semi respectable DL work and a content man so avoided temptation. Nice workout tho, felt good altho, as I said, hammy is aching a tad now (to be expected) but no pain as such.

keep the hammy loose mate..good work tho fella, good t see ur deads numbers back up to where they normally are so boviously the hammy is easing up a bit

  

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It's still not 100%, can't work out if it's from the original problem still or just the fact that it will ache from so long of being oveloaded and injured so I still need to hedge my bets a bit. Didn't have the same tight/pulling sensation that i have had in past weeks tho, just throbs a bit now from the work.

The weight felt OK tho, definately have more in me, which is a relief, I feared 180 feeling very heavy

Limits, like fear, are often just an illusion: MJ 12/9/09
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Nice work Deeeeveeeeee.

If you're looking for some fluff what about face pulls or something? Reasonable finisher for the rear delts/traps if done properly.

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Yeah, could have done, mind you, the reason you see very little for traps and rear delts is that they generally don't need it........ which I guess makes it all the more logical to throw something like that in if I'm feeling in need of more

Limits, like fear, are often just an illusion: MJ 12/9/09
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yeh u seem t have good delts/ traps from ur pics mate..
:-)

  

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Cheque's in the post mate LOL

Well an uneventful weekend, which was nice. Took the terror swimming but otherwise chillaxed. Saw Public Enemy, not bad (the film not the group LOL).

On to today tho...

LEGS
 
Front Squats: 5x80, 3x:90, 2x100, 115, 125, 135  then 10x85w/120 or secs rest..... pleased with this. I struggled on 2 with 132.5 last week (when going for 3s), and the last time I was MEANT to do 2s, but a solid 135 this week, tough but solid. Altho the pump set was hard afterwards. 
Leg Extensions: 95 x 4+3 sets of 10+9 reps w/30 secs rest.... the addition of the 10s this week made the quads wake up a bit 

Ham Curl: 55x9, 9, 9 w/90 secs or so rest..... felt OK here and got all 9s for the 1st time. Happy Days 
Pull Thrus: 42.5 up 80 for 7 sets of 12 reps w/30 secs rest..... as per last week, higher start point for 2x80 at the end< Hard work but better than last week I feel. 

Calves: +60kg for 7 sets of 10 reps w/30 secs rest..... now up to 60 here, good sets of 10. Sweating like a good'un by now. 

usual stretch and roller to finish

Very nice session today, felt strong from the start for some reason. I can still feel the ham but it would seem to be less and less bothersome, this is probably where I need to be at my most cautious tho.

Weighed in at 15'10 so back to getting some steady gains here again too, yet I have barely changed anything. It's like after each 3 weeks my body needs another 3 to rebalance and then it gets going again.

Limits, like fear, are often just an illusion: MJ 12/9/09
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is that the one with Bale and Depp?? i wanna see that..

good work mate, nice FS's too :-)
but, u say 10x85k was hard... stop bein a pu$$y... i hit 90x20 the other week, and ur FS is up past mine at the moment, get that number cranked up DV :-) try it, a rest paused 20 repper set.. its hellish, but feels unreal when ur done.. pumped is not the word!! there has to be a new word invented for the level of pump pain there is. :-) haha

  

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That's the film, it's cool.

10x85 was hard because I stop and pause at the bottom of each rep rather than just bang them out. Trying to get some power in the drive up so I kill the momentum at the bottom, breath, and then drive.

20rep R+P FS can go and do one as far as I'm concerned tho, nutter LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha.. try it mate, honestly its fun :-)

yeh i get ya.. i may try that this wk actually, stoppin for a sec at the bottom on my lighter sets..

  

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135 for a triple is pretty tasty, nice one!

Have to agree though, MRM you can jog on with your 20 rep fronties

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My clavicles hurt thinking about 20 reps on fronties.

Sets of 10 are bad enough.

Hi DV

AK, it was only doubles today..... may go for 3 next time.

Hey TIO.

That's a majority verdict.... 20 rep FS can fook right off

Limits, like fear, are often just an illusion: MJ 12/9/09
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haha.. well im gonna video them on weds and post it in here for ya mate! just so u dont feel left out!! :-)

  

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CHEST

Bench Press: 5x80, 3x90, 2x:100, 115, 125 1+1x135, then 105x11  w/120 or so secs rest..... As per last week, as I had done 2s on the last weight I kinda had to up it this time round. I got the first but had grabbed a spotter in anticipation of not doing it and not wanting to fail, unload, re-rack, reload so did have a little help on the 2nd. Gutted but not suprised. 
Incline Press, DBs: 45sx10, 10, 9 w/90 or so secs rest..... on the plus side was a good couple up here, altho I then made heavy work of the last set, just lost my groove mid-way. 
X over Flyes: 45 for 4+3 sets of 11+10 w/30 secs rest.....may have been 5+2 not 100%, either way, was going well, 11s is up but then it hit me towards the end. 

BICEPS 

EZ Bar Curls: bar+ 40x10, 10, 9 w/90 or so secs rest..... good work here, noticed myself losing a little focus at the end, but all good. 
Laying Rope, Hammer: 45 for 7 sets of 11 reps w/30 secs rest..... think I finished with all 11s this week. Hard work and the rope kept feeling as tho I didn't quite have it evenly balanced. 

usual roller and stretch to finish.

All in all I can't complain. Bit miffed that I can't do 135 for more than 1 but it'll come. Rest was a decent session tho.

Let my vanity get the better of me this morning and I decided to measure the old guns, cold. I was pleasantly suprised to find they are (well my right anyway) near as dammit 18". At this light bodyweight they have always been much closer to 17" so lean 18" I am happy yet suprised at. They may be 1/8th or so in it (measure may not have been fully tight but also may not have been fully over the peak) but if they are shy they aren't far off and normally I'm at 17 and a bit in this condition.

boom.... pow

Limits, like fear, are often just an illusion: MJ 12/9/09
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LOL 2 tickets..... you can bring a friend

Limits, like fear, are often just an illusion: MJ 12/9/09
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and I'm just as cuddley and cute...if not more so...

.... hang on, am I flirting with you?!?!?

I have a feeling I'll be getting the piss taken for a while on this

Limits, like fear, are often just an illusion: MJ 12/9/09
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S'ok. I'll leave you two to it!

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The more the merrier LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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good work matey!!
benchin is creepin on up again..

  

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Cheers, mate, I'm not convinced but at least I'm putting more weight on the bar, even tho I may not be moving it a great distance LOL

It'll come tho, everything is moving steadily along still.

Limits, like fear, are often just an illusion: MJ 12/9/09
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No training for deevee today?

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Not on a wednesday, my midweek break. I will be playing bball in about half an hour tho. Mind you, after the last few weeks performances saying I will be playing at all flatters me, I'll be running up and down throwing the ball in the air occassionally LOL...

... I'm hoping I've ironed out my problem but shooting around on my own and shooting under game intensity never quite carries over.

Limits, like fear, are often just an illusion: MJ 12/9/09
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Basketball is something I really fancy getting into. When I get my new house in June I think at the very least I chuck up a net in the back garden or something. However I've never played it properly, bar the odd PE lesson 7/8/9 years ago, and none of my mates are remotely interested in it.

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I love it but sessions like todays remind me why I gave up playing 15 years ago. Great cardio, really intense end to end stuff but when you get glory boys who a) always shoot and b) always try stupidly fancy moves that rarely get completed it takes the enjoyment out. I can live with the disorganised nature of pick up games like this but when NOBODY does the basics and they just run about all following the ball it's pointless.

I ran around like a looney, set picks for everyone else but probably revieved about 6 passes thru-out the whole hour.

At least I don't have to pay like the rest tho I guess, I probably wouldn't bother if each session cost me £3-4

I don't mind shooting about on my own, even just running about taking jump shots gets a sweat on.
 
Great game tho, just attracts too much selfishness sometimes.

Limits, like fear, are often just an illusion: MJ 12/9/09
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