Dirty gets back to basics - Topless photoshoot, pg228

Right, back of hols and time to start a fresh. The old journal had been running for some time and much of the original info had lost it's relevance to the rest of my journal. Besides, time to unwravel it all and remove the complications and stick with the key ingrediants that work for me.

Having finally 'cleaned up my act' I am down to a svelt 15st dead (with shorts and t-shirt on but no shoes) at 4pm this evening. My condition is hugely improved. I would estimate my waist to be around 34, clearly visable abs, split in my biceps, 2 stone lighter, no notable loss in strength (5kg here and there maybe).... so the dietting has gone well. Having finally got into the condition I wanted my quest now is to get the size back with little to no damage to the new lean me - I certainly don't want to work that long to get back to this condition again.

I'll try and answer the obvious Qs straight away:

Gear?? Yes, never gone mad but did my fair share in the past (got to 19st at my heaviest). Had about a 4 years lay off until last year and did 2 light runs. I intend to be on for most of this winter now.

Cardio?? yes, always do some, was doing around an hour 4xpw but now just 30mins 4x to tide me over altho I will still play bball on Wed for an hour.

Training?? no, never... LOL - you'll get to see that in the pages ahead but a fairly straight forward 4 day split - Mon is chest and bis, Tues is legs, Thurs is delts and tris and Fri is back

Diet?? If you are interested in seeing it I will put it down when I have a little more time (back at work and have some catching up so should really not be doing this now )

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

Whats your new basic routine going to be then?

My Journal

Ok, 1st session back so this week will be rubbish and things should progress swiftly from here

CHEST

Bench Press: 110 for 8, 8, 7 w/90 secs rest..... The usual heavy start, a few kgs down after my break but at least the reps were there
Incline Press: 90 for 8, 6, 4 w/60 secs rest..... Not so great with the reps, but no drop in weight - can't have it all
DB Press (Flat): 37.5s for 3x8 w/60 secs rest..... Dropped a weight here but simple reps

BICEPS

Straight Bar Curls: 45 for 3x8 w/60 secs rest..... Small drop, nice reps, little cheat on the last set tho
Laying Cable Curls: #9 for 3x8 w/30 secs rest..... Tough sets but no real drop either

Finished with my usual stretching and roller work

All in all a pleasing return and improvements will follow. Bit of a shock eating more food TBH, had got used to smaller portions so struggled there a bit today.... oh yes, my course has not started yet, probably be a week or 2's time

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

Any pics of the new slimmer DV??

Best of luck with this mate.. I'll keep popping by

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

TBH, Tony, nothing new from the last few pages of my old journal. The short rests have been working for me. basic rep and set system has been good but now I'll be doing under full steam not restricted cals and cardio. I'll then take things from there and see what needs adjusting

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

This is the best I can offer mate

Attachments are not available: Download requirements not met

- - -

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

Not the best shot to see my abs if I'm completely honest LOL

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

ha ha cool mate - similar hair style to me...

Now I need the truth was it you or your son that wanted to go on the train ;)

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

Similar hair.. who, the one on the left or the right? LOL

He loves trains, almost as much as diggers which were his real highlight - loved all the road works more than anything PMSL

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

Hows thing mate? You have a good holiday?

I know you said the little bloke had a railway in the back garden but thats just taking the p1ss........bloody show off PMSL

Dbam comes, spouts some ****, DBAM goes.

Awesome holiday, mate, loved it. Had to come back early for a funeral and the weather wasn't the best but it is a fantastic place...

... every kid needs his toy LOL

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

Back to the more serious matter of my session today:

LEGS

Front Squats: 102.5 for 3x6..... may have had a couple more in me. One note, no pain in my hips/TFL as yet
Leg Extension: 95 for 10, 10, 9 w/60 secs rest..... don't think I nailed the last one

Stiff Leg DL: 172.5 for 3x6..... this felt heavy today but only a few kgs off and decent sets
Pull Thrus: stack + 5kg for 3x10 w/30 secs rest..... I was feeling it by now but these were good

Calf Raises: 160 for 15, 14, 13 w/30 secs rest..... these were suprisingly easy for some reason
Seated Calf: 60 for 15, 14, 13 w/60 secs rest..... also fairly straight forward

Lots of stretching and roller work afterwards

Quite a good session for the lay off, but I did feel it and do feel it now. Keeping my fingers crossed about the pain having gone but we'll see soon enough.


Oh, I should have mentioned earlier. I am planning on bringing my scheduled 'light sessions' back in again. I found they worked very well for prolonged training without taking full time off. This time I plan on doing it a little differently. Rather than rotating the light one thru my sessions week on week (finishing with a week of no light work before repeating) this time I plan of: Wk 1 - all pushing session (2 of them), Wk 2 - no rest, Wk 3 - all pulling session, Wk 4 - no rest and repeat...... I'll see how that work, but it will mean all relevant muscles genuinely get a light week whereas before they would still have a heavy session to some degree (i.e. light chest would still be followed later with heavy delts, this time both days will be light in the same week)

Hope that makes sense

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

dirtyvest


Awesome holiday, mate, loved it. Had to come back early for a funeral and the weather wasn't the best but it is a fantastic place...

I could do with a relaxing holiday instead of the hyper holiday that is Butlins honestly mate a week in that place leaves you needing a holiday LOL

Sorry to hear about the funeral hope everyones doing well

On a brighter note I have decided to go the fitness route this time LOL ordered my x trainer and will be getting my diet sorted I feel a new journo coming on LMFAO!!

Dbam comes, spouts some ****, DBAM goes.

dirtyvest


Similar hair.. who, the one on the left or the right? LOL

He loves trains, almost as much as diggers which were his real highlight - loved all the road works more than anything PMSL

The dude on the right LOL..

Nice session there DV

  Reflex Nutrition Ltd - "Tomorrow's Nutrition Today"


www.reflex-nutrition.com

DBAM


I could do with a relaxing holiday instead of the hyper holiday that is Butlins honestly mate a week in that place leaves you needing a holiday LOL

Sorry to hear about the funeral hope everyones doing well Had to LOL to myself at this sentance, but yeah, other than the person who's funeral it was, everyone's great LMAO

On a brighter note I have decided to go the fitness route this time LOL ordered my x trainer and will be getting my diet sorted I feel a new journo coming on LMFAO!!

Dunno about relaxing, 1000 miles in 5 days and lugging Zach up hillsides, I was wiped out.

Good to see you are getting some sort of training angle back. Not many cardio based ones going so a journal would not be a bad idea. What are you goals then?

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

mick_the_brick

dirtyvest


Similar hair.. who, the one on the left or the right? LOL

He loves trains, almost as much as diggers which were his real highlight - loved all the road works more than anything PMSL

The dude on the right LOL..

Nice session there DV

The session went OK but I hurt like a biatch now, meant to be playing bball later and I can still barely walk.

Baldies Rule!!!

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

Had to LOL to myself at this sentance, but yeah, other than the person who's funeral it was, everyone's great LMAO

FPMSL I am sh1t at the whole funeral thing LOL 

Good to see you are getting some sort of training angle back. Not many cardio based ones going so a journal would not be a bad idea. What are you goals then?

Tbh mate I have not been myself for since before xmas ( I know your now thinking oh bollox this is going to be long and boring LOL) I'll keep it short (I know THANK FCUK FOR THAT!! LMAO).

Basically have'nt been in the best state of mind  ,had some major family problems and I went to lala land again LOL.Flogged all my gear as I lost interest in everything and everybody.

But now everything is sorted its time to get back into training.My goals are to loose the belly and get more defined.Ever since I started on my meds I have put weight on its time to cut LOL

Dbam comes, spouts some ****, DBAM goes.

Do you find your meds affect your weight directly or is it more 'where you are personally' that's the cause. With your focus being more on cardio, have you looked at some GPP (if I have the right acronym) routines, might be a nice addition to regular cardio to break up the monotony and give yourself something a little more 'full body'

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

Wow.. coloured txt and pictures of steam trains! I'm sold!

Stonehenge
 
Where the banshees live and they do live well

shoulder day today.... NB I still ache like a mofo

DELTS

Standing BB Press: 65 for 3x6..... weight is down here BUT, full ROM, to collar bone (not half way or just to chin level)
Seated Smith Press: 40+ bar for 3x8 w/60 secs rest..... bolt upright, good sets for now, should do more reps next week
Wide Grip Upright Row: 30 for 3x8 w/30 secs rest..... rather than raises, felt fine, good pull on them

TRIS

Close Grip Bench: 102.5 for 3x6..... good control, strong sets, slightly closer grip than normal
Dips: bodyweight + 30kg for 3x8 w/60 secs rest..... finally something I stuck on the same weight with. Good sets here, felt strong

Shrugs: 145 for 3x8..... no drop in weight here either. Solid sets too.

All in all, a good session. One or 2 tweeks to how I do some of the exercises which I think are for the better and a satisfactory performance.

Be pleased when these first couple of weeks are done and the soreness isn't such a factor tho. I'm still walking like I've been Desert Orchid's bitch for a month

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

iaink


Wow.. coloured txt and pictures of steam trains! I'm sold!

What every good journal needs no-on can compete with this, I'll wipe the floor with Boar and his multi-thousand hits journals

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

Jonny's is cool but needs more heavy **** in it! Mind you he often has vids of him doing KB stuff with his ball sack inches from popping out... that's a keeper!

Stonehenge
 
Where the banshees live and they do live well

aaah, my thread has been abused with suggested imagery of the boars ball bag LOL no wonder he get's so many interested - he has a niche market

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

Do you find your meds affect your weight directly or is it more 'where you are personally' that's the cause.

I know what your getting at its when I loose it and eat the doughnuts is'nt it LOL

Its got a lot to do with where I am at I have been drinking heavy for a few years so that would'nt have helped much LOL.Even though I am tee total now I have still got the beer gut and need to shift it so I can stop holding my belly in its got my back killing LMFAO

Going to look into them routines cheers mate was looking for a full body type cardio to run along side with just to get toned as well and I am buying a punch bag COME ON ROCKY LAD!!!!

Dbam comes, spouts some ****, DBAM goes.

Finally bringing the first week back to a close....

BACK

Bent Over BB Row: 90 for 2x6 then 80 for 2x6..... was happier with the controlled form of the 80 than the 90 (which pulled on my arm a little). Playing with form here to get a better feel on the movement
Chin ups: Bodyweight for 3x8 w/60 secs rest..... solid sets on here which was pleasing
Seated V Bar Rows: #11 for 3x8 w/60 secs rest..... not done these for years, felt like a change from my DB work. All good.

Deadlift: 180 for 3x3..... took a drop in weight, good sets tho.

Alternate Hammer Curls: 12.5s for 3x10..... just a little blast to close. Respectable stuff tho.


Suprisingly pleasing return to my back session. I did hold back a little on DLs due to still feeling tight from the rest of the week and having seen my osteo on return from my holiday but all felt good.

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

looks like a very very similar back workout im about to do today mate, i do like wide grips though, brought my back out immensely in 6 weeks since Mick told me how to do them, photographic evidence too

Zach looks cute btw, think he might like diggerland?

Looking good mate. Very Respectable lifts Top work

I shall leave your double post just to make you look silly lOL (unless you can edit it with something informative and useful)
 
I too and fro with Chins but have moved wider than I have been using recently, I find closer brings in an easier tendancy to cheat altho it is a stronger pull.

Diggerland?!?!?! does such a place exist. There is a park in Wales (Tenby but we never got there) where you can control a real life digger).... he gets his cuteness from his old man.

Cheer FrankenJim, only just getting back in the flow so hopefully things will swiftly progress

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

ill try and fill it with something useful, some odd rambling if and when i have time to think of one

i cant go too wide as it pulls on my shoulder too much, have to watch it now as i picked up my first rotator cuff injury 5 weeks in, bollocks!

as for diggerland it does exist, old colleague of mine took his kid to it, was enjoyable he said http://www.diggerland.com/

As for the cuteness, i can just imagine you with thick golden curls mate......LOL

Fcuking A.... awesome, Diggerland here we come. I could kiss you, in fact, I'll come to the next meet up just to stick to my word LOL, Zach will love that place

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

LOL

Easy tiger, im on cycle ya know so ill be wanting more than a quick peck on the cheek 

Nice session. Personally I am naff at chins and even looking at a barbell will ruin my performance, so good job at doing some solid work after the rows.

Stonehenge
 
Where the banshees live and they do live well

iaink.... I never seem to excel at them, I seem to get to the 10 mark consistantly but never really impress with them (altho I do fall into the trap of swinging my legs and not pulling properly)

TIO: well I'll be on soon so if your game..... LMAO
I'm still in shock from Diggerland, already told the Mrs and we're going for his birthday it would now seem

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

Finally bringing the first week back to a close....

PMSL love the way you completely ignored my post and I was pouring my heart out as well !!


Your off my buddy list sunshine ! LOL

Dbam comes, spouts some ****, DBAM goes.

LOL, I'm no good at this soppy bloke crap

[puts trisha head on]

I did my update then got totally distracted by talk of diggerland - still excited about it today.
Do you think a change of focus with your training might well help deal with some of these issues.... certainly weight wise anyway as you won't be looking to get bigger there can be no excuses for those extra calories we like to indulge in. This all centres around post traumatic stress doesn't it?

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

CHEST

Bench Press: 110 for 8, 8, 7 w/90 secs rest..... disappointed that there was no progress here this week tbh 
Incline Press: 90 for 8, 7, 5 w/60 secs rest..... at least I managed a couple extra here. Still not easy tho.
Dips: BW+10 for 10, 9, 9 w/60 secs rest..... on  a whim I decided to chuck these back in to the equation instead od DB work. We'll see

BICEPS

Straight Bar Curls: 47.5 for 3x6 w/60 secs rest..... crept the weight up a tad, solid sets here tho 
Laying Cable Curls: #9 for 3x9 w/30 secs rest..... I do believe I snuck out an extra rep on each set 

For some reason I threw in some pec-dec work at the end. No real idea why TBH

Finished with my usual stretching and roller work.

Had hoped for a little more progress. And oddly enough, despite doing less cardio and eating more, I have still lost a pound this week..... so started off by adding an extra weetabix and an extra piece of dark chocolate

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

dirtyvest

TIO: well I'll be on soon so if your game..... LMAO
I'm still in shock from Diggerland, already told the Mrs and we're going for his birthday it would now seem

Ill bring the magnum XL's you bring the KY 

Hope you and the family have fun at DiggerLand, i shall accept thanks in terms of gear, money or some protein. take your pick 

Gear, money or protein..... well you're bigger than me now, so whatever you demand but TBH, I need the first and the last and don't have any of the 2nd

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

actually im bigger on scale weight mate but not when it comes to the muscle dept. will take a few years yet as im still pear shaped, though my back is getting wider and wider so thats helping even me out. Just wish i didnt have such a massive posterior chain tbh! 

Going to be cutting in a few weeks to shed the excess fat once and for all and make the most of this cycle.

You'll be staying on while cutting I assume?

I'm with you on the posterior chain thing, altho TBH, it's more simply my posterior that's large rather than the whole chain LOL - but theladies love it

That's enough graphic imagery for you for one day tho

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