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.

  9. dirtyvest

    dirtyvest Elite Member

    Tried to get an early start this morning due to this lunchtime meeting, 2 'snoozes' later and that plan had failed. Still got a move on and made it in good time but would probably ditch SLRs. Still weighing 106.8

    Inc Smith Bench: 10x20, 10x40, 7x60, 3x80, 95x12, 11, 9, 8, 9, 8
    Pec Dec: #15+2.5kg x15, 12, 11, 10, 10, 10
    Close Grip Smith: 72.5x12, 11, 10, 10, 11
    Single DB x-body: 12.5kg x12, 11, 10, 10, 10, 9
    Leaning Cable SLR: #2 x20, 14, 13, 12, 12, 12

    Got off to a good start, weight up on inc but moved really well. Altho started down a rep I matched it all afterwards and then popped a 6th in as I was feeling good. Pec dec suffered a bit as a result, weight was up too which didn't help and I was rushing but nothing came easy on these. Messed up on CG, misloaded by 5kg (which I only just realised now) however, volume lifted was up so every cloud. Single DB work was a struggle, up on paper but some reps were a little improvised to a) ease the shoulder and b) get my reps, speed was telling here in recovery. Mrs then rang to remind me of the time, IMO I had 5 mins so pretty much completed my SLRs with little rest (not bad as alternating arms) yet somehow repped these really well, shoulder took them well too.

  10. dirtyvest

    dirtyvest Elite Member

    Finally hit 107 dead this morning, still clothed but monthly target hit. Mrs had me up early for a Drs run with her, only she got the wrong day so have it all to do again tomorrow before leg day #2

    Seated Cable Row (Wide, OH): 10x#4, 10x#8, #13+5kg x15, 14, 14, 13, 13, 12
    V bar Pull Down: 6x#10, #14+2.5kg x14, 11, 10, 9, 10, 9
    Cable Upright: #9+2.5kg x14, 13, 12, 12, 12
    Incline DB Curls: 15s x16, 12, 11, 12, 12, 11
    Single DB Preacher: 15s x10, 8... 12.5s x10, 10, 9, 9

    Feeling good at the start despite a bit of a yawning frenzy but cable rows were fairly strong, weight up and reps holding even, felt good enough to even chuck a 6th set on there. The result was that the extra weight on VPD was pretty testing, reps not too bad but down a bit so did an extra set, last couple of reps on each maybe not super strict. Played it safe on uprights, weight was up but reps a bit down altho with everything else I kept the sets as they were. Upping the biceps weight was it's usually killer at this stage in the cycle, reps took the obvious hit but did manage to hold volume above target altho only up by a few kgs. By now the extra volume direct and indirect on bis as telling and single preacher work was a struggle, started up but had to drop the weight as reps were dieing, 6 sets done as compensation.

  11. RAD

    RAD Elite Member

    I am here now mate I know your over the moon to see me you can swear at me and everything now lol

    Jesus what's happened over here?

    We can save this forum together you with your training and me p1ssing and moaning at how ill I am its going to be a winner lmao
  12. dirtyvest

    dirtyvest Elite Member

    It's us or no-one I fear dude. But we can call each other cvnts here

    Social services knocking on our door in an hour so a quick update before I grab 20 on the sofa so I'm more with it. 106.8 this morning and considering this was a marathon session probably a couple of kg less now LOL

    Landmine Belt Squats: 10x +25, 10x +40, bar+85x20, 17, 17, 17, 15
    SLDL: 10x70, 7x120, 180x11, 10, 8, 7
    Leg Extension: #16+5kg x17, 15, 14, 13, 13, 13
    Seated Calves: 72.5x16, 14, 13, 12, 11, 12
    V Bar Push Down: #15 x18, 14, 12, 12, 11, 11
    Bench Dips: 36 KB x17, 15, 14, 11, 11

    Decent start, weight up and reps on belt squats were good, enough to not need any extra sets. Toned SLDL back a notch, much tighter form and control dropped reps a bit and stopped on 4 sets for my own sanity. Leg ext were up and reps weren't too far off. Calf work was also a surprise reps moving fairly well and held out well. Was pretty much done but had tris to do, push downs were fine, extra weight cost some reps over all but set by set wasn't too far off so good there. Bit of an twist on bench dips which worked better, more comfy and quite strong so finished well.

  13. RAD

    RAD Elite Member

    There's no way with our combined awesomeness that we can't raise this place back up its only a matter of time till word gets round and they will be flocking back.

    How did the social services thing go?

    Sldl pulling some damn good weight there dude
  14. dirtyvest

    dirtyvest Elite Member

    We can mate... we'll have to rename it tho obviously.

    SS updated on MT... TLDR version is that we will probably have the kid sooner rather than later. They aren't suckered by their BS

    SLDL is really draining on this level of volume and required recovery so will have to rethink it next time I do them but I've always had a fairly solid SLDL, still hurts tho LOL

    Half asleep but plenty of caffeine fighting my corner I hit the gym for the last max week of this cycle. Weighed in at 106.6, still feeling yesterday's lower session and glad that this was my final full on beating for a couple of months.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 100x13, 12, 10, 10, 9, 8
    Incline Cable Flye: #5+2.5kg x14, 10, #5x, 12, 10, 10, 10
    Supported DB Row 30deg: 10x27.5, 42.5s x13, 12, 11, 11, 10, 10
    Alternating V bar Chins: BW x10, 8, 7, +band x10, 8, 8
    Spider EZ Curl: 27.5x14, 12 ,10, 11, 10, 11

    Mobility done and moving well. Decided I wasn't going to let this bastard smith machine deprive me of 100kg working sets (piece of clunky crap). Ended out hitting some good sets with it but seeing as I was a rep or 2 off the pace and set my mind of beating the volume so hit a 6th set too. Paid the price on cable flies, started a bit heavier but really struggled and shoulder not 100% happy, dropping back down went better but fatigue damage was done. Supported rows went up after several weeks on the 40s. Went quite well, thought reps would nose dive and while they did drop a bit it wasn't bad at all. Chins were a bitch tho, deep and slow but reps were a real grind so half way I used a green band to keep rep targets closer to home. Finally spider curls and after a slow start here they started to pick up and repped pretty well considering how drained I was (and my biceps).

  15. RAD

    RAD Elite Member

    Lol yeah what do you reckon we should re name the place ?

    So it looks like your grandson is coming to live with yourselves how do you feel about that mate? it can't be easy I know your great people and will make sure that bairn gets a great start but its got to be hard I know that our age we are supposed to be well out of that stage.I got a puppy and Christ that damn near killed me .., they said in lethal weapon I am getting to old for this sh1t Lmao

    Shoulders playing up a bit cable fly's are one of my favourite exercises but a twat for showing up niggles I found it best to light on these