The Dirty One - sept 2015 post blast poncing Pg 225

Discussion in 'Public Journals' started by dirtyvest, Mar 29, 2010.

  1. dirtyvest

    dirtyvest Elite Member

    Forgot my bloody caffeine tab again, too distracted ATM. Not to worry still had a decent session, but time wise I was struggling, over 2 hrs today. So many reps, sets and so much weight I was gassed between everything - will rethink suitable DL variation workloads in future (not helped by today being 6 exercises deep due to tricep work). 106.8ish again on weigh-in.

    Landmine Belt Squats: 10x +25, 10x +40, bar+80x17, 15, 16, 14, 12
    SLDL: 10x70, 7x120, 180x13, 12, 11, 9, 8?
    Leg Extension: #16+2.5kg x19, 16, 15, 13, 13, 12
    Seated Calves: 70x15 14, 13, 13, 12, 12
    V Bar Push Down: #14+5kg x20, 15, 13, 12, 12, 11
    Bench Dips: 34 KB x14, 13, 11, 11, 10

    That wasn't much fun. Big 10kg jump on belt squats but reps moved OK... well, until the last set, hit the floor and couldn't break free again, quads done. 5 sets, reps a touch down but not enough to negate a volume increase. SLs next, not feeling these when quads are fried and again I struggled with the 180, did the extra set to smash last week but volume was still down on 170 with a set less 2 weeks ago IIRC, but really nothing left in the tank and probably a set too far in hindsight. Took me a while to get my game face back for exts weight was up but repped these out surprisingly well, up on last week by 1. These 3 had taken me nearly 90mins so I supersetted calves with push downs. Both went well tho, weight was up on both, reps were up on both (again only by 1 or 2) but felt solid and calves resisted the urge to cramp up. Finally bench dips, 2kg up and not bad reps considering I was now running on fumes, however, I did need the extra set but it went alright. Absolutely dead now, couldn't sleep afterwards so no idea how I'll last the night.

  2. dirtyvest

    dirtyvest Elite Member

    Remembered my caffeine this morning, needed it as for once I got there early. Weight was down to 106 dead this morning, yesterday's leg workout probably leaving me a bit flat I reckon. Was feeling good for today tho.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 97.5x14, 13, 10, 10, 9
    Incline Cable Flye: #5 x16, 15, 12, 11, 11, 10
    Supported DB Row 30deg: 10x27.5, 40s x14, 13, 12, 13, 12, 11
    Alternating V bar Chins: BW x11, 9, 8, 7, 7, 6
    Spider EZ Curl: 25x17, 14, 13, 12, 11, 11

    Took a little clip to show how fvcked the smith machine in, one side lifts of the hooks with hardly any pressure when the other side hardly budges with twice the pressure. Anyway, switched my set position around and it felt like I had 10kg less on the bar, even with the 'heavy' side on my bad side LOL First couple of sets nailed a solid extra rep, took a dive after that but still matched the remaining sets and all felt good. Cable work was up, reps a bit down but still a solid showing and a good job done. Kept DB rows the same in order to get reps up, plan worked perfectly. Better chin tech all round today, little rep hit but an extra set done to make it all up. Closed it all off with spider curls, little extra always makes a big difference but only 1 rep a set off, all good.

  3. dirtyvest

    dirtyvest Elite Member

    Longed for this week for a month now, weighed in at 106.4, hit my mobility stuff then deloaded my way thru a leg workout.

    Hack Calves: 10x rack, 12x40, 80x10, 10, 10, 10
    Hack Squat: 8x40, 70x10, 10, 9
    Camber Squat: 5x60, 80, 100x5, 6, 5
    Ham Curl: #5x 14, 13, 10
    Cable Curl: #7x12, #8x20, 15, 16

    Needed that. All quite comfy, few extra reps on some of the lighter iso stuff but all nicely within myself moving well. Some slower, paused reps here and there. Certainly felt easier cycling in to work afterwards. Ditched my afternoon tea of noodles, bread and rice combo for just ground rice pudding (and chicken and veg) - so far so good. Noticed on the 'child pose' when mobilising my shoulder lately that my left pec seems to pull a lot so have spent some time PWO rolling and stretching that out too.

  4. dirtyvest

    dirtyvest Elite Member

    Weighing a very light 106 today which is odd, no dramatic change in cals. Good bit of stretching and yoga-ising before and after today's session. All went as well as a deload probably should.

    Inc Smith Bench: 10x20, 10x40, 7x60, 85x8, 8, 8
    Pec Dec: #14x10, 10, 10
    Close Grip Smith: 70x9, 8, 8
    Single DB x-body: #10x10, 10, 10
    Leaning Cable SLR: #2 x10, 10, 10

    A swift session today, little tight/pinchy on the shoulder at times during inc work but moved easily enough. Pec dec was fine tho. CG gave the shoulder no trouble whatsoever. Few quick sets on DB ext and SLRs and was done in less than half my normal time even with a good dose of yoga, rolling and stretching

  5. dirtyvest

    dirtyvest Elite Member

    Don't half wake up feel fresh during a deload week, nothing aching too which is ace. Shocked to have dropped under 106, 105.4 this morning... I'm not eating less (I'm sure of it, sure as hell not 'deficit' less LOL) and I'm doing half the training yet losing weight, WTF is that about.

    Seated Cable Row (Wide, OH): 10x#4, 10x#8, #12x10, 10, 10
    V bar Pull Down: 6x#10, #12x10, #13x10, 10
    Cable Upright: #8x10, 10, 10
    Incline DB Curls: 10 x15, 15, 15
    Single DB Preacher: 10x 14, 13, 15

    Usual deload antics of tempo toying, some pauses etc but all moving freely and easily enough. Yoga'ed up before and after, easing out of some stretches as the signals here are mixed. My pec feeling tight on the child pose stretch is way before there is any ROM issue with the pec so it's clearly responding to a mobility issue rather than actually being tight but feeling decent enough today. Lot of shoulder clunking and grinding on the second set of preacher curls. No pain tho and no mobility issues.

  6. dirtyvest

    dirtyvest Elite Member

    Enough of the Vestenders drama and shenanigans, time for another comfy deload leg session, that's right, 2 half arsed leg sessions in a week. But at least I weighed 106 today.

    Landmine Belt Squats: 10x +25, 10x +40, bar+60x12, 12, 12
    SLDL: 10x70, 7x120, 140x12, 10, 10
    Leg Extension: #15x13, 13, 14
    Seated Calves: 60x12, 12, 12
    V Bar Push Down: #13x15, 15, 15
    Bench Dips: 24 KB x14, 13, 14

    Yoga working well after yesterdays massage even tho I felt delicate on waking. Everything moving well tho, no aches other than this hammy pulling ever so slightly still but banged it all out quite happily and still got a bit of a pump on.

  7. dirtyvest

    dirtyvest Elite Member

    Still holding 106 this morning. Last of the easy sessions under way and felt good.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 90x6, 6, 6
    Incline Cable Flye: #4x12, 12, 12
    Supported DB Row 30deg: 10x27.5, 35s x12, 12, 12
    Alternating V bar Chins: BW x5, 5, 5
    Spider EZ Curl: 17.5 x14, 14, 14

    All nice and quick today in an effort to get to work early so I can leave for this meeting with my son's teacher due to getting a detention every day this week. Not a problem tho, weights all moved well, no major shoulder worries and still got a little pump on for the ego

  8. dirtyvest

    dirtyvest Elite Member

    Back in full pelt this morning, not an easy one, upped all the weights. Caused a drop in volume in places but at this point that's not paramount so long as it's up on the last version of this week. I know I'm going to feel this session for days to come tho.

    Hack Calves: 10x rack, 12x40, 7x80, 100x20, 19, 16, 14, 14, 14, 14
    Hack Squat: 8x40, 90x17, 13, 11, 10, 9
    Camber Squat: 5x60, 80, 115x12, 10, 8... 105x11
    Ham Curl: #6 x16, 13, 11, 10, 8, 8
    Cable Curl: #7x12, #9+5kg x14, 13, 12, 11, 10, 10

    Coffee necked, yoga done (feeling good today) and on to calf work, upped the weight and hit the same reps fairly well which was a surprise. Hack squats not so easy with the extra load, tried to keep a bit more pump in the reps which did me no favours, a strongish start saw me then fade fast, quads crying. Camber work would be interesting, foolishly upped the weight, only a little but was struggling from the start. Not terrible tho but set 3 was hitting minimum target so dropped the weight for a final set. The pain. 1 rep more and I would have increased volume, what a pisser, finished 7.5kg down LOL Ham curls were interesting, weight increase took a hit, however, compared to the last time I finished with these I was 7-8 reps up in volume. Usual bicep closer, small rep drop as a result but managed to tag another set on here anyway.