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AnsweredHot!Dirty gets back to basics - AKA Brohemian Repsody

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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/08 12:50:00 (permalink)
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112 dead this morning, lightest of the week so probably a sign of poor post leg session replenishment, however, it's the first week I've not tapped in at under 112 at all. Bit of a wind battle getting in but I made it.
 
Incline BB Bench (45deg): x20, 10x40, 8x60, 85x16, 15, 13, 11
Cable X Over: #6+2.5kg x18, 15, 14, 12
Land Mine V Rows: 10x50, 82.5x16, 14, 13, 12
V-Bar Pull Downs: 8x#10, #13x16, 14, 13, 12
Dumb Bell Curls: 17.5s x16, 14, 12, 10
 
Broga faired, shoulder feeling half decent which carried over to incline work positively. Added 2.5 to the work sets and hardly missed a beat, added another set as the Gods commanded so. Kept X-over weight the same but got a good few extra reps in so that proved a good move. Went for a small 2.5 increase of rows too, seemed to hit a groove here as reps were matched no problem and a set added, even with the odd contracted pause at the top just to set the lats alight. VPDs were a bit more of a challenge by now, got an extra rep in there but seeing as back can probably take it another set was put in too, that set going batter than expected. Arms were spent but still had to do some curls, went smart with no real anticipation of going OTT, reps were OK with the bulk of extra volume coming from a 4th set.
 
For all you pervs, there's a bit of flesh at the end so when your respective partners go out you can shut yourself in the bathroom and 'enjoy' some DV after-hours
 


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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/08 19:40:38 (permalink)
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Looking good oh vest of dirtiness.

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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/08 20:22:34 (permalink)
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Better with my shirt on for now tho lol

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Brett
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/09 04:42:05 (permalink)
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Still looking in great shape mate. What would you estimate your BF to be now?
 
Also do glute jabs tend to flare up sciatic issues? Perhaps I should just stick with quads when I do?
 
Solid training too mate those pendlay rows are textbook perfect.

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/09 09:34:00 (permalink)
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No idea on BF I guess I would throw high teens out there and there is still some ability to have and etc if the light is right lol.

As for glute shots. I sometimes find an inch higher or something, bit further out than in, just gives some muscular tightness in the glute which then obviously pulls alignment out fractionally... That's my summation anyway.

I am liking my row form right now.

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ANIMAL
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/09 16:23:32 (permalink)
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Wasn’t really a proper Flesh show tho was it? We didn’t get to see your fatty lump! Always the highlite of your posedowns for me!
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/09 16:48:44 (permalink)
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Lats are something else mate

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dirtyvest
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Re: #TEAMOX - Breakdown, and total re-build.... 2019/02/09 17:49:05 (permalink)
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Had there not been a lady present I would have done a pants drop for you. Thought it would be a bit much for her tho.

Cheers Jay. Back has seemed to come on. Had a struggle driving with my coat on last week lol

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 10:07:41 (permalink)
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dirtyvest
Better with my shirt on for now tho lol

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 10:46:11 (permalink)
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Looking in very good condition for 112/113kg mate, not much fat there at all, considering how many dirty calories you like to sneak in there lol. Will be great to see the results after a shredding phase.

 
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 14:54:28 (permalink)
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%age wise dirty cals are quite low. 100g marshmallows a day and 6 cookies a day is the only food you could label as junk TBH (altho Xmas saw a few more creep in there LOL). Out of those I'd only really count the cookies as dirty, the marshmallows are just empty

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 15:30:39 (permalink)
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Thanks to shooting in quads this weekend there was no sciatica issues, there were issues with not being able to move all weekend due to not jabbing quads for about a year and I stuck 2ml in each side. Thankfully today I could move altho I was still aware of a little knee aching. Weigh in was 112.2
 
Calf Presses: 12x80, 12x120, 8x160, 210x21(misload), 230x18, 16, 16, 18
Leg Press: 7x200, 8x240, 290x22, 17, 15, 14
Back Squats (elevated): 8x60, 6x80, 105x14, 12, 11
Dumb Bell Ham Curls: 17.5s x19, 16, 14, 12
EZ Curls: 8x27.5, 40x16, 13, 12, 11
 
Got started with the broga as usual then on with the show. Stuck a few leg press rep in with each calf press set but after a little knee twinging on the first I came up with a plan. But for now the focus is calves, and went well other than misloading the first work set, managed to make the volume up (well, in fact the volume wasn't down anyway but you know how it goes). So on to leg press and it turn out if I stick a mat under my heel like I do squatting not only does it east the knee pain, it fvcking murders your quads. Still managed to match my reps with 10kg extra weight (altho we are pushing towards 1RIR this week). Having done that I thought I'd try normal back squats, but knee no likey so upped the heels again and all was well (well, better anyway). After really struggling last week I upped the weight by 2.5 again for some reason but did actually manage to match my reps and without feeling like I was going to die. Had toyed with swapping GM and ham curls around, nearly didn't but then someone jumped on the machine so my hand was forced, probably for the best. Stuck with the 17.5s from last week, the occasional cramping but seemed to find what to do to stop it, good sets tho. Finished with biceps, same weight just a simple few more reps which all went fine.
 


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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 18:02:53 (permalink)
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2ml each side? bloody hell.
 
I can expect not to walk for a day with virgin muscles then?
 
Solid sesh mate as ever!

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 18:11:06 (permalink)
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Walking is ok(ish), stairs suck and anything that pulls on the tissue isn't much fun... so essentially bending the knee remotely close to, or over, 90deg for 24-48hrs - just feels like you've taken a knee to the side of your thigh

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 19:45:29 (permalink)
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dirtyvest
Walking is ok(ish), stairs suck and anything that pulls on the tissue isn't much fun... so essentially bending the knee remotely close to, or over, 90deg for 24-48hrs - just feels like you've taken a knee to the side of your thigh



I will keep it in mind so I don't panic and think I've done something horrible!

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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/11 19:54:22 (permalink)
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LOL yeah, it just feels like the mother of dead legs for a day or so. Just look out for bright red, angry looking inflammation

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/12 13:12:09 (permalink)
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dirtyvest
Walking is ok(ish), stairs suck and anything that pulls on the tissue isn't much fun... so essentially bending the knee remotely close to, or over, 90deg for 24-48hrs - just feels like you've taken a knee to the side of your thigh


The pain you have to go through for the glory there

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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/12 13:56:45 (permalink)
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I find quads hit and miss, sometimes utterly painless, other times I feel it for days.

 
 
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dirtyvest
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/12 15:18:35 (permalink)
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An inch out and in theory you could enter a different muscle hence why sometimes it hurts and sometime not I reckon, whereas with glutes you will rarely go outside of the same muscle

Limits, like fear, are often just an illusion: MJ 12/9/09
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Re: Dirty gets back to basics - AKA Brohemian Repsody 2019/02/12 15:35:13 (permalink)
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Feeling fairly good to go this morning, in that prime time zone training wise where the game is being upped but we're not pushing the envelope of recovery quite yet (give it a week or 2). Weighed 112.4
 
Flat BB Bench: 10x40, 8x60, 5x80, 105x15, 13, 11, 9
X-over Hi: #4+2.5kg x22, 16, 16, 16
Parallel Wide Push Down: #15+2.5kg x20, 17, 15
Rope OH Ext: #10+2.5kg x20, 17, 17, 15
Laying Rope SLR: #2+2kg x23, 17, 17, 16
 
Broga went fine but there was a return of that slight pinching during my bench warm ups, seems to be a very fine set up position where it's either there or not. Kept the work weight the same finally (after 2 weeks of ignoring my instinct) which seemed to pay off. Cracking 1st set and tolerated the drop off well after that getting 5 extra in total. My overreach week last using BBs saw 13 on set one so nicely up on that at the mid-way mark. Upped X-over weight a little bit and finished only 1 rep down so no worries there. In fact everything from here was, maybe only a 2.5 max but all up. Pull downs ended up a rep so held the extra set off this week (again, think I said that last week too LOL). OH rope work saw an unexpected jump in reps with the extra load, no real idea how or why but I'll take it. SLRs just a single rep down but volume still up (as every week always is). No shortage of pump this morning.
 


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