The Dirty One - sept 2015 post blast poncing Pg 225

All good this morning, traps reflecting on SLDLs still it would seem so not sure how this will impact shoulder function. Mobility went fine and stretching was alright so should be good.

Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 90x12, 9, 10
Incline Cable Flye: #4x13, 12, 11
Supported DB Row: 10x27.5, 35s x16, 14, 12
Alternating V bar Chins: BW x10, 8, 8
Spider EZ Curl: 17.5x14, 12, 10, 9

Bench work moving nicely, bit heavier than I would like (I'll blame a cranky smith) but it did the job and felt good. Incline fly work started a little pinchy on the shoulder but soon settled in, good reps, good focus. Supported rows were nicely up on reps from the last time I did them. Some V bar chins pulling from side to side, not something I'd even done before. It did highlight the shoulder health differences a bit but all good. Finally some spider curls with the EZ bar making sure the focus stayed true. Good bit of stretching and rolling to finish with.

Shoulders had been tight over the weekend and rather annoyingly those sciatic twinges were a regular occurrence over the weekend too so wasn't too sure how things would hold together this morning (hip still OK still some residual stiffness). 150g of oats, 2 cookies, whey, juice, omega cap and coffee (and a caffeine tab) were all necked to avoiding having nutrition as an excuse anyway. Weighed in 105.2kg, cals going up this week.

Hack Calves: 10x rack, 12x40, 80x15, 16, 15, 14, 14
Hack Squat: 8x40, 70x17, 13, 12, 10
Camber Squat: 5x60, 80, 100x11, 10, 10
Ham Curl: #5 x13, 13, 11, 11, 8
Cable Curl: #7x12, #8x17, 14, 13, 12

Bit of stretching and mobility work for the shoulder while I was warming up on calves, little bit of glute work too as that feels tight. Work sets for calves all good, same weight as last week but a few extra reps and then an extra set so all good there. Hack squats moved fine, hip and sciatica not an issue with these at all, deep and quads loaded well. 1st set was strong others held steady and then an extra set. Different bar for my squatting, like a yolk, good bit of pendulum on it but I actually quite liked the set up - bizarrely tho after doing my sets I weighed it as they felt easy and it's only 15kg despite being fvcking huge. So altho annoyed that the weight was actually down the 4 extra reps meant volume was covered anyway. Ham curls had an extra set but that was the only way extra work was done, probably pushed too much last week as not as many RIR as I would hope. Hamstring also still a little iffy if I don't watch form. Biceps work to finish with, repped nicely and an additional set so happy with that lot. Good bit of rolling and stretching at the end and felt things moving better for it all.

Feeling looser this morning which was a good start. Quick drop off for my Mum and a double espresso with my caffeine tab and albeit a little later than usual I was good to go. Usual mobility to start.

Inc Smith Bench: 10x20, 10x40, 7x60, 85x12, 11, 10, 9
Pec Dec: #14x18, 14, 12, 11,
Close Grip Smith: 6x60, 70x13, 11, 10, 8
Single DB x-body: 9kg x18, 15, 12, 12
Leaning Cable SLR: #2x10, 10, 10, 9

Started well, off centre but bar moving well and tightness quite minimal. Reps came better than last week which I felt I may have pushed a little harder than ideal for week 1 but good today plus a set on top. Pec dec really moved well, good few reps up so kept sets as they were embracing the pump. Despite a much quicker transition into tricep work this week it all moved well here too, couple of reps for the better before the extra set which I played a bit more cautiously. Db extensions were a bit tougher at the start but then carried on well (again due to quicker transition). SLRs still not hat comfy on the left shoulder but all ok, reps the same before a 4th set was tagged on. Stretch and roll at the end as per. Home in time for my special delivery, very special, test and tren ready to go, only emailed the guy Sunday night so can't knock that service.

105 at weigh in this morning which isn't bad for mid week. Shoulder a little stiff but all in all feeling ok. Usual mobility drill to start with to get everything moving and it all went well enough.

Seated Cable Row (Wide, OH): 10x#4, 10x#8, #12x14, 13, 11, 10
V bar Pull Down: 6x#10, #13x13, 11, 9, 8
Cable Inc Upright: #12x15, 13, 12, 12
Incline DB Curls: 10s x19, 16, 14, 13
Single DB Preacher: 10s x15, 13, 12, 11

Respectable enough start, no huge jump in reps (on all back work) but extra sets did their job and was still a couple of reps for the good here and there anyway. Cable rows went alright, tight chest and shoulder not preventing too much. Pull downs were fine on the shoulder outside of the clunking. Uprights were good so long as I didn't force the ROM and rounded of back and so on fine. Biceps did seem to make a jump, inc DB curls were up enough to not worry about the extra set this week, 9 reps for the good all done. Single DB work was also up a nice amount but needed the 4th set for good measure. Spent a while working things over at the end and stretching.

Bit stiff in the neck this morning, spent a little extra time on mobilising and ended out feeling really good in the end.

Landmine Belt Squats: 10x +20, 10x +40, bar+60x14, 12, 12
Leg Extension: #15x18, 15, 13, 13
SLDL: 10x70, 7x120, 150x15, 15, 13
Seated Calves: 60x12, 12, 10, 10
V Bar Push Down: +13x19, 14, 13, 11
Landmine Bench Dips: bar+25 x14, 14, 12, 11

Once I'd got done with the mobilising work things were ready to roll. Knees a bit achy on the warm up sets but soon settled. Upped the weight to allow for the learning curve after last week and it was all good. Tried to keep form tight and controlled but hit a good ROM and repped nicely, no extra set as work was up anyway. Quads feeling pumped had them ready for extensions, no problems getting some extra work out on these, 4th set in there too and everything feeling good. 1st warm up set on SLDL I got a hint of sciatica, bizarrely that was it, I feared the worst especially going up in weight but pissed it all, grip locked it and never in doubt and no twinging at all. Played it sensible tho and stayed on 3 sets, work was up anyway. Seated calves went better this week, avoided cramping and hit all reps and the extra set with no concerns. Tricep work was also a pleasant success, shoulder very well behaved, VPD got locked in nicely and hit the tris hard, same weight but good reps and the extra set. Bench dips went well, extra weight here due to tech learning curve again, hit reps a but but work was good and the 4th set rounded it off fine.

Just about done, only extra stretching etc to go but then my phone rang... grandson has symptoms of Bell's palsy, came down yesterday still there today also I had to whip them up A&E for a follow up. Now the Mrs has rung as he's been 'rushed up to hospital and being kept in for scans etc'... I had to calm her down and discovered that they weren't rushed back up there, they are still there from when I took them up for the routine follow up and he's 18months old, they have to keep him in as he can't communicate so they can only diagnose thru elimination and tests. He also took a knock to the head before this happened, an incident whereby his GF had lied about where she was going and how it had happened and while they believe this is due to virus, if alarm bells aren't ringing in the build up to this now then they probably never will.

Anyway, a training vid

Bit of a late start due to an early hospital run for the Mrs (half way back I realised I should have brought my kit and tried out my other mates gym that side of town but didn't think). All good once I got going and did my mobility work.

Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 90x12, 11, 10, 9
Incline Cable Flye: #4x15, 13, 12, 11
Supported DB Row 30deg: 10x27.5, 35s x15, 12, 10, 9
Alternating V bar Chins: BW x10, 8, 8, 6
Spider EZ Curl: 17.5x15, 14, 11, 10

Mobility working well and felt very good on the flat work, no dramatic performance upgrade but felt comfy, a couple of reps better then the extra set. Cables flyes did move better, usually more sore but so that bad but reps nicely up, still put a 4th set in anyway. I dropped the angle on the supported rows and that made a difference, harder and truer and felt good, cost a rep or 2 altho obviously the extra set made that null and void. Alternating V chins were as hard as last week (blame the gains) and an extra set was in there. Spider curls picked things back up again, repped very nicely and felt good. Time was getting away with me, back to work on a Friday for the 1st time since the summer hols started so some quick stretching and scap stuff and off I went

Feeling good this morning, shoulder not too bad. Added bonus I finally weighed in at 106 dead (clothed)

Hack Calves: 10x rack, 12x40, 85x18, 16, 14, 13, 13
Hack Squat: 8x40, 75x15, 14, 10, 10
Camber Squat: 5x60, 80, 100x13, 11, 11
Ham Curl: #5+1 x13, 13, 10, 11
Cable Curl: #7x12, #8+2x17, 13, 13, 12

Started with mobility and all feeling good for the start of the week. Calf work felt good and got good reps with the extra weight. Hacks were also pretty solid, slight hit in reps but good enough. Annoying I misloaded the camber bar despite remembering the bar was lighter. I just forgot when loading and put 85 on instantly forgetting the bar was 15. However, there were a good few extra reps in there so I'll make sure I up it next week. Sciatica wise was great tho, felt like it was on the edge but didn't get anything. Just an extra 1kg on the hams as I'd been pushing them more than I should I think but they went better than anticipated and managed to control the ham tweak. Back with 4 sets, enough to time to get backup again. Finished with biceps as per usual, an extra 2kg on the same pin and managed to sustain rep volume pretty well, 1 rep off. Rolling and stretching to finish with.

Still breaking 106, added another 0.2.... #gaining All feeling good tho, shoulder behaving still, mobility work went well in for a pushing session

Inc Smith Bench: 10x20, 10x40, 7x60, 87.5x12, 11, 10, 9
Pec Dec: #14+2.5 x18, 14, 12, 12
Close Grip Smith: 72.5x13, 11, 10, 9
Single DB x-body: 10kg x18, 13, 11, 10
Leaning Cable SLR: #2x11, 11, 10, 10, 9

Once mobilised I was ready and raring, slightly late start as the school bus apparently didn't stop to pick my son up so had to do the school run and suffer the rush hour traffic. Managed to keep reps the same with an extra 2.5 on so not too bad considering how much my pressing can suck sometimes. Stuck a 2.5 on the pec dec, this moved well, so real issue keeping reps up, was actually a rep up. Close grip went well after all that, 2.5 up 1 rep up and felt good. An extra kg on the single DB tricep work was more of a wake up than I was expecting, form held well tho and shoulder supported it all OK, strong start but then started to drop a rep or 2 here and there. SLR felt better this week, shoulder far more tolerant of the work so made good work of it while I can. Stretch and roll bits and bobs to finish with.

Out of interest my weekly weight fluctuation monitoring is still climbing, 106.6 today. I have had a cold since Monday and as a result am drinking a bit more. And I did eat a couple of 300cal cookies at work yesterday so that may all have helped.

Seated Cable Row (Wide, OH): 10x#4, 10x#8, #12+4kg x13, 11, 11, 11
V bar Pull Down: 6x#10, #13+4kg x12, 11, 10, 9
Cable Inc Upright: #12+4kg x15, 14, 13, 12
Incline DB Curls: 10s+1kg x20, 14, 13, 13
Single DB Preacher: 10s+1kg x14, 13, 12, 11

Mobility work feeling good to start with, usually tight pec/delt post pressing wasn't too bar, altho the right side of my neck/trap seemed oddly tight (get that done tonight I guess, noticed some lat tightness PWO rolling too). Cables went well, last couple of sets seemed to hold out well for some reason, an extra 4kg popped on the stack for good measure too. Same for PD work, reps held even. Kept the 4kg DB with me for upright rows, had a little wait for this as a result reps were pretty good with the extra load. Bicep work I just went up 1kg, it's a 10% increase which is adequate rather than forcing the issue with bigger jumps. Both felt good, inc work didn't have the tight shoulder pains I had last week, both work the arms just fine. Good roll and stretch etc afterwards.

Feeling a little delicate after last nights massage, everything feeling a bit angry after so much punishment but hitting legs wasn't going to be a problem (altho triceps were to come too). Lat origins were rock solid so no doubt a role in lack of shoulder mobility. Weighed 106.4 today, most consistent week for ages on the scales.

Landmine Belt Squats: 10x +20, 10x +40, bar+65x16, 12, 11
Leg Extension: #15+4kg x16, 14, 13, 12
SLDL: 10x70, 7x120, 160x15, 14, 10
Seated Calves: 62.5x13, 12, 11, 11
V Bar Push Down: #13+4kg x19, 13, 11, 10
Landmine Bench Dips: bar+27.5 x15, 14, 12, 11

Still did a good bit of mobility work prior to starting, little tight this morning but still moving OK. Belt squats were good, slight increase, better heel planting today and quads taking the brunt of the work for sure. Good 1st set, fatigued next 2 sets. Upped leg ext by a 4kg DB, slight hit in reps but a good hit on quads and didn't fade too badly. SLDL were fun, another 10kg jump but hit reps nicely to start, tested grip a bit but hung on well enough. Last set hit me tho. Calves just up 2.5 and actually got more reps. 4kg up on V bar PDs for tris, shoulder locked in ok and started strong enough, took a hit after set 1 tho but all did the job. Finished with landmine dips, only 2.5 up here which resulted in reps pushing out quite well. So weight up on everything, set volume equal, reps all good enough to avoid any significant volume hiccups. Rolling and stretching to finish and again, a good session on the sciatica front, no probs at all.

Can still feel the aftermath of Wednesday's massage but all good. Few solids mins mobilising etc and I was fine to go. End of week weigh in was 106.4.

Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 92.5x13, 11, 10, 9
Incline Cable Flye: #4+2.5kg x15, 13, 11, 11
Supported DB Row 30deg: 10x27.5, 37.5s x13, 11, 9, 9
Alternating V bar Chins: BW x11, 9, 8, 7
Spider EZ Curl: 20x16, 13, 12, 11

Moving as freely as one can hope once limbered up so that was a bonus, no issues there. Flat work moving well. Only a little weight increase but despite being pants at pressing managed to actually better my reps. Popped a 2.5 on each side of the cables for flyes and they still moved very well, did drop one rep in the middle but that was it and shoulder took it well. Supported rows felt more significant in the weight jump, reps certainly suffered here but did fade too much as the sets wet on so not bad in the end and felt good enough. Brief pause for some posing which I chucked on camera, don't think the extra 4kgs since easter is looking to bad, alas the camera angle missed my calves which is pretty much where all that 4kg has gone... honest LOL Alt chins where on the same weight (other than weighing nearly 2kg more than last Friday), got a couple of extra reps in there tho. Finally spider curls, though an extra 2.5 here would kill too many reps but wasn't too bad, well, reps were up in fact. Good roll and stretch at the end.

]

Shoulder has been feeling quite off this week-end but seemed to sort itself out in time for this morning's session. Busy weekend, Grandson on Saturday and he has such a short attention span it's really quite draining but we strolled around the farm and country fair in town. Cook off yesterday but then also needed to start getting the old sofa out ready for the new ones tomorrow, not even the charity shop wanted it so somehow had to cram it in my car which I just about managed to do. Then the wife got in a re-arranging mood even tho we don't have the new stuff yet. Son then swanned off to his GFs again without telling us where he was and a polite 'this is why we need to know' chat resulted in him getting arsey and me losing my cool (his rudeness can really push my buttons).... so actually quite glad to have leg day in store today. Also still weighing 106 today so all good.

Hack Calves: 10x rack, 12x40, 85x19, 16, 14, 14, 13, 11
Hack Squat: 8x40, 75x16, 14, 12, 10, 9
Camber Squat: 5x60, 80, 105x13, 11, 10
Ham Curl: #5+1 x15, 13, 12, 10, 11
Cable Curl: #7x12, #8+2.5 x18, 15, 13, 12, 11

A muggy one, just mobilising got a sweat on. Main focus today was to add a set. Calves repped quite well, one or two up before tagging on the extra set. Hack squats were the same, some decently strong reps holding form fine and despite quads wobbling a decent final set. Wasn't sure how squats would go, legs were feeling it. Finally remembered the extra weight needed to off-set the lighter bar. Ended out getting the same reps, not exactly easy but felt on the money. Single ham curls were a surprise, more reps without much problem TBH and then the extra set. Usual bicep finisher, curling movements seemed to be my friend today as again extra reps came with aplomb and felt strong and even the extra set held on well. Good bit of rolling etc as usual to wrap things up.

New sofas arrived this morning, fairly prompt, ~10am. I'd already spent an hour lugging half of what was still left of the old sofa in to the boot of my car ready for a dump run and then dragging the final bit upstairs ON MY OWN as my son wanted it in his room. Managed it without getting so much as a scratch on anything. The wife's first words after seeing it, knowing I'd done it all alone with a knackered shoulder... "I hate it!" Glad my efforts weren't futile LOL. Anyway it's staying put, she tried giving me a list of other jobs while waiting for the delivery but seeing as they could turn up at a moments notice I fvcked all that off other than some touching up on the walls. All arrived, it all looked a lot smaller in a huge warehouse, pretty much fills our living room LOL

So a late coffee, already built a sweat up and weighing 105.2 (ggrrrr) I was ready to go

Inc Smith Bench: 10x20, 10x40, 7x60, 87.5x12, 11, 10, 9, 9
Pec Dec: #14+2.5 x18, 15, 13, 12, 11
Close Grip Smith: 72.5x13, 12, 11, 10
Single DB x-body: 10kg x18, 13, 12, 10, 9
Leaning Cable SLR: #2x15, 14, 13, 12, 12

Still got my mobility bits in and feeling lose and free. Inc work moved nicely enough altho not much easier, maybe slightly more confident than last week that for the same reps I still had more in the tank, expected to bomb on the last set but ended out rattling them out fine. Pec Dec wasn't the usual breeze that it surprises me with, ground out the same reps and popped in the added extra. Went a bit more sensibly after that, close grip wasn't easy, couple of extra reps but considering the extra sets already done I took that as a win and held the extra set back this week. Db work was hit and miss, one or two sets felt iffy on the shoulder but essentially all was good there other than a big difference between left and right. SLR work was a bolt from the blue today, huge rep increase on last week, mainly due to a huge decrease in pain factor, seeing as reps were well up I kept sets as they were.

Adding in some of the yoga stuff to my usual mobility work, interesting so far. Felt decent afterwards and up for a pulling session. Weight mid 105s today so following a similar trend to normal after last weeks steady jump (altho no 400cal biscuits to hand this week) but looks like mid 105s is still my light weight now rather than mid 104s so all good.... until the next calorie increase.

Seated Cable Row (Wide, OH): 10x#4, 10x#8, #12+4kg x14, 12, 12, 11, 10
V bar Pull Down: 6x#10, #13+4kg x13, 12, 11, 10
Cable Upright: #8 x15, 12, 12, 12, 11
Incline DB Curls: 10s+1kg x20, 16, 14, 13, 12
Single DB Preacher: 10s+1kg x14, 13, 12, 11, 10

Struggling with my hands/wrists again this week (interestingly my dodgy ankle has been bad too) but not enough to prevent a decent session, Seated rows felt good, bit tidier this week I thought (but could be wrong), one or two extra reps plus the extra set had everything working as it should and not too much residual tightness holding me back. PDs started a little off on the shoulder interestingly but soon settled, decent enough reps again here but with each set being a rep up I held out on the extra set. Little tweak from inc uprights to upright uprights instead, bit harder so less weight, just wasn't quite feeling it the same using a cable inc compared to a BB. All good on those tho and held out on 5 sets. Bicep work felt good (other than the odd painful wrist), incline work getting some extra reps in before I added a set, single preacher was tougher (probably expected by this stage of the session) but reps held on and the added set felt better than I thought it would. Some stretching, rolling and a run thru on the yoga bits just for practice.

Nailed my session today despite an 'old man' moment or 2. Weighed 106.6 somehow

Landmine Belt Squats: 10x +20, 10x +40, bar+70x14, 12, 12
Leg Extension: #15+5kg x18, 15, 13, 12, 12
SLDL: 10x70, 7x120, 160x18, 15, 12, 9
Seated Calves: 62.5x14, 13, 12, 11, 11
V Bar Push Down: #14 x18, 12, 12, 11, 11
Landmine Bench Dips: 28 KB x15, 12, 12, 13

Went thru my mobility and yoga bits then got going with the belt squats. Cunningly used the sled to hold for counter balance so for 1 exercise I was using a Bar, the sled, kettlebells (as counter weight) and a flip tyre.... they were just lucky I used my own belt and chain LOL Anyway, tough 1st set which I thought was down to my counter balance set up, turned out it was down to adding an extra 5kg to the bar without realising. Sets went well tho but with the added weight I skipped the extra set, work volume was up anyway so all cool there, quads fried still. Leg extension up 1kg out of convenience but still banged out more reps, normally I may have forgone the extra set but as I missed this on belt squats I put it in here anyway so well up in the end and held on well. SLDL tested my resolve as I wanted the 4th set today and was already struggling to stand, so made a scene at the start figuring if I was being watched I'd man up, worked out and rattled out a 1st set of 18, struggled by the 3rd set but didn't bomb like last week, saved that for the 4th set and a tougher than ideal 9 reps saw me done.... every set DOH, no straps and no belt. Then calves, a chance to sit down, same weight, good reps considering and an extra set. Tricep push downs were strong, locked in and good reps, started strong then dropped but held on from there OK. Weight was up too. Changed my dipping set up as I couldn't be arsed with the labour intensive set up I have been using, it actually turned out OK, good finish, just stuck with the 4 sets.