Dirty gets back to basics - Cop an eyefull, pg254

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 )

Whats your new basic routine going to be then?

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

Any pics of the new slimmer DV??

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

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

This is the best I can offer mate

Attachment(s)

Attachments are not available: Download requirements not met

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

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 ;)

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

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

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

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

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!!

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

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?

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!!!

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

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'

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

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