The Dirty One - sept 2015 post blast poncing Pg 225

As per usual for this week so far, bit of an up in the air start. Got my walk in early (half 8) as the Mrs had the dentist at 9:45, we got there, checked in, sat outside waiting for 10mins to then be told the dentist's train was late and he'd be there around 10:20 (why we had to wait 10mins to be told that I have no idea). All said and done I didn't get to the gym until about half 11.

A: SLDL: 10x70, 10x110, 155x16, 13, 11
B: Laying Ham Curls: #7x17, 12, 10
C: Press Calf: 115x15, 13, 11
D: Seated Calves: 35x20 +5x5
E: Cable Grip Curls: #4x20, 20 (16+4), 20 (14+6)

Still having some bother with the back of my knee, fortunately (for now) it doesn't seem to really bother training. SL work moved well, up on week 1 last block and reps were up so can't complain about that. Laying ham curls was an interesting one, been a while since I did them so certainly knew about them, reps dropped quickly as a result I suspect. Felt good tho, couple of random reps I had to watch the back of the knee on but essentially all good. Calf presses up next, different machine here just plays the angle differently so on paper the weight was down even tho reps held about even. Wanted to do my belted calf work next but they have removed all the steps I use to elevate my position and we are banned from taking anything downstairs up. Sooooo, did seated calf work. A chance to reset the weight, get a good feel and no 'knee' issues either. May have been a bit easy but will drop rest time rather than add weight I think. Both cable machine were in use for my forearm work... really miss having the gym to myself, it wasn't even busy but I had to wait, so did my stretching then grabbed whichever one freed up first. Good enough to get the job done.

 
Just found out this new gym is also a 10er a month more than I pay. Even if I do a year upfront it's 80 more and I'd have to drive there... If it was cheaper I may have given some proper thought to moving on
 
Topsy-turvy day today. Got up and did my session before breakfast. No real time for my walk but got a few steps in at my work gym with the Mrs after breakfast as my Mum was up there too so I booked the whole gym out for just the 3 of us LOL so I'm sitting here now at 4pm around 9000 so should hit 10k by the days end no worries. Also got our 2nd vax jab this afternoon. One thing I do approve of back at my old gym, the lighting seems improved, but another day with not many people in there, 4 or 5 of us tops all morning.

A: Incline Smith Press: 10x40, x60, 70x19, 16, 14
B: Incline Cable Fly: #4x20, 15, 12
C: Free Cable Push Down: 45s x20, 15, 14
D: BB Bar PD: 35s x23, 23 (18+5), 23 (13+10)
E: DB Curl: Myoreps 15s x15+ 5x5

After a momentary lapse in early morning concentration I moved off the flat bench and got my incline work on the smith. Glad to see they have fixed 90% of the wobble and sticking problems on this altho it will be interesting to see how long it holds up once it's used all the time. Just a 30deg inc as that seems more shoulder friendly. Weight a little down (as this smith bar actually weighs 25 not 20 but I haven't noted the extra 5 in my weights, so in reality it is up I think), but moved well and felt good. Started the inc flyes on 45deg but these cables are not good on the shoulder at that angle, near the end I dropped the seat to 30deg as the noises were getting too much, after that it was fine and felt good. I did RP the second set but then decided it's unnecessary stress on a shoulder that has been improving. Free PDs had the same weight as my gym but reps were a bit down and felt legitimately so so I guess there is something a bit harder on this machine, all good tho. BBPDs confirmed this cable being a bit tougher, all moving well still tho and reps where I needed them. Just enough time to squeeze my DB myo work in. Bit down here but I will note the BD are much thicker to grip but hey felt good and that's what matters. It was here I noticed the good lighting improvements so had a quick flex, no onlyfans footage of those tho you dirty pervs.

 
Another pre-breakfast session, on a leg day too. In the end the Mrs didn't want to go to my gym anyway but we picked up the grandson for the first time in a year and went for a walk in the woods. Suited me as I missed my morning walk getting the gym in, altho it did mean my lunch due at~2 didn't happen until half 3.

A: Cyclist Smith Squats: 10 x40, x60, 90x14, 11, 9
B: Hack Squats: 80x12, 10, 8
C: Belted Calves: #20 x20, 17, 14
D: Calf press: 110x16 x5x5
E: Upright Rows: #7 x25 +5x5

Kicked matters of with cyclist squats but on the smith machine. Bit awkward as I'd adapted a super wide grip lately due to my shoulder that I can't do on a smith but got there in the end. Also forgot the smith is 25 not 20 so my 90 as noted is more like 95 hence the reps being a bit lower, TBH the change is probably welcome. Decided to ditch belt squats for now as i finally have an alternative, hack squats made their way in. Starting weight was a bit of guess work trying to account for time off. Would have liked higher reps after the squats but I'll roll with it for now assuming reps will climb up week on week well enough. My usual choice of pulley was in use for belted calves but I still wanted to do them so went for the cable xover (which will actually be a more viable option in this gym as I do at least have 2 columns to choose from). Hit these on the money from the start and felt really good. Press work for the myorep sets afterwards were pretty solid, decent reps here and felt good. Wrapped the session up with some uprights, good to see the squat grip hadn't made these a problem on my shoulder, comfy repping here.

 
Just realised opening up on page 1 that I've had this journal since I was 37.... I'm 49 this year - mad!

Another early shift at work seeing me run another a.m/p.m split session... which TBH I do kind of like. Even tarted around in my stringer for the p.m session seeing as the sun was blazing.

C: Inc Curls: 12.5s x23, 16, 16
D: Drag Curls - EZ: 50x23, 20, 18
E: Incline Handle Press: 40s x23, 23 (21+2), 23 (16+7)
A: V Bar Pull Downs: 12x #5, 12x #8, #11x20, 17, 14
B: Barbell Deficit Rows: 70x14, 11... 60x11

Got my arm workout in after the initial rush at work before I had my breakfast which worked out nicely, perfect half hour session for my break. All moving well, fresh arms is good for arm training. Inc DB curls felt smooth and hit good reps on these altho I felt the 2nd set was a bit wobbly rep wise. EZ drags pulled on the shoulder occasionally but no major issues and again, reps were respectable. Morning session finished off with inc cable presses and these felt good and comfy, reps right up where they should be. Just hit the p.m session, quick and easy with just 2 exercises to do (altho I did rattle out some work on pullover but just testing the feel as it's not a movement the shoulder can work thru fully). VPDs felt great, nothing wrong with ROM here and hot the back well. BB rows either felt odd due to fatiguing the back already, or because I've not done them for a while, or because I may have liked to go lighter to engage better (I have liked the DB rows I've done lately). But all good in the end.

 
From the very early days (pre this journal) it would to be not so unhealthily obsessed on diet... Couldnt see the wood for the trees and it was definitely counter productive for a long time

But I can certainly go back to when this journal started to say I also became too obsessed on making every session a search or quest for 'more' and not appreciating the need to programme better and to build in cycles of progression with time to also recover
 
Another early gym session as the wife had requested she got her gym session in later, so a crack of dawn (for me) Hammy session and would try to get some steps in when I took the Mrs up to my gym at work later (not much later, I basically trained, got home, ate, then headed off out again).

A: Barbell GMs: 10x40, 60, 90x20, 19, 18
B: Seated Ham Curl: 77.5 x19, 15, 11
C: Press Calves: 115 x17, 15, 14
D: Seated Calves: 35x22 +5x5
E: Wrist Curls - Bar: #9x23, 23 (19+4), 23 (16+7)

First time doing this session back in the old gym altho it is wk 2 of this block now. It did feel early walking down about half an hour after waking this morning but got off to a good start. GMs felt good, nicely hitting more reps than last week and not fading much either for training on empty. Been a while since I used this ham curl again and left my old log downstairs in my bag and had already been up and down once so winged it. Heavier than what I had done the week before judging by the reps but also welcome having had my weight capped on my one at work and had been maxing it from wk 1. Calf press I compared to SLDL session the other day and got a few extra reps on that one so all good there. I was about to go with belt caves as the seated was in use but as I was setting up it became free so I figured I should stick them out. Couple of extra reps on the activation set which was nice and made smooth work of the 5x5s again. Started too light on the wrist curls so altho #9 was spot on on paper it will be interesting to see how much easier it is without having repped out on a lighter weight first, still on the money tho.

 
Really good thanks. Hip wise you wouldn't even know it now other than certain restrictions she has to watch for.

Therapist is also clearly helping. Still early days but she's had 3 or 4 unbroken nights this week. She's actually finding the edibles are quite effective on her mood now without anything else always being needed. Some pains are still there but some have eased off a lot too.

Lots of positive signs right now which is only helped by her now seeing it's making a difference. Still a way to go but very hopeful
 
Cheers bud.... jinxed it a bit as she was up a lot last night with her legs playing up, I didn't tell her you asked tho cos she'd only blame you for it LOL
 
All systems go this morning, tried to work my morning walk in and gym with the timings I needed to bake some bread. Worked like a dream. Just under 5km done on my walk (during first proof) but was walking to the gym later so knew I'd make the steps up. Then hit the gym (during second proof) before shooting home to get the baking process underway.

A: BB Flat Press: 10x40, 10x60, 80x22, 18, 15
B: Pec Dec : #12 x17, 14, 13
C: Smith Skulls: 40x19, 18, 17
D: Ext Kick backs: #2 x20, 20 (16+4), 20 (14+6)
E: Spider Curls: 12.5s x 22 + myorep 5x5

Shoulder feeling perky this morning so after contemplating using the smith I did go for the BB still. Moved well and up a good couple of reps on each set. Had to go a long way back, over a year, to what I was last doing on the pec dec. Went conservative and just as well, felt good tho, obviously stretched the shoulder a fair bit but it tolerated it well. Can't use the double pulley for skulls here as yet another BS rule bans me from moving the bench in the upstairs studio out to the upstairs cable set up, so went for some smith work instead. Pretty decent work on these, good focus and didn't fall off much either. The cables I wanted upstairs were in use for my tri ext work so I went for single arm work downstairs instead. Biceps finisher felt good and comfy, no pain niggles for a final exercise is a bonus and hit the reps well. Wrapped it all up with a little ponce about for the onlyfans subs.

 
Last 24hrs has been a complete fvcking washout domestically. Got home from work last night and our plans for today as I have the day off was to go out for lunch, get our boy some new school jeans, take it easy and get home for me to knock up some homemade burgers.... like I say, that WAS the plan. Mrs then announces our new plan and I am "not going to like it". Now she wants to get some money out of saving and go buy ourselves a treat each, not a big change I grant you. Unfortunately my initial reaction (based on her agreement to reign in the spending while I'm forking out £60 every week on her therapy) was 'really.... !?' which immediately kicked things off about how I ruin everything, can't I just be spontaneous for once, I never want to drive anywhere (which I think was based on her wanting to drive to the coast the other day where it was about 10deg cooler than it was here with no indoor gatherings), and it's not about not 'needing' to buy anything it's about getting yourself a treat why don't 'I' get it. I'd even conceded early on that if she wants a little something then fine, but I really don't want or need anything, I have too much cr4p already - but I'd already ruined the day by then.

Once I'd done my walk this morning (without waking her), then did my gym session (without waking her LOL) she eventually woke and was still in one and wanted to know if I saw her point.... I was feeling brave after a decent leg session so said, no, not really, certainly not in how you reacted and certainly not after I.... : spent £100 last month at the garden centre on stuff she wanted without question, picked up the grandson and took everyone out on Sunday, bought 2 of her friends their birthday presents this month as she's spent her funds on weed etc (which I don't mind), bought her new work shoes, work trousers, her edibles gummies,etc. I didn't even bring up her deal about me paying for her therapy and not to go out spending for a couple of months to keep budget checked (altho she did sarcastically bring it up). I tried to explain how I don't mind getting her something but wasting money on myself on sh!t I don't need isn't enjoyable, it would actually wind me up to waste the money, I get no therapy from it. And obviously one of my 3x year AAS purchases fell this month (only £150worth) so that gets thrown in my face too.

So we somehow managed to go out, get the jeans, have lunch and do the shopping without killing each other. She's mellowed now but I'm still not sure she didn't mean what she fvcking said apart from telling Zach at tea how much they both rely on me for everything.

Now where was I ..... oh yeah, so the gym today went something like

A: Leg Press: 10x60, x100, x130, 160x17, 13, 10
B: Leg Extension: 62.5x16, 14, 13
C: Belt Calf: #20x23, 21, 18
D: Calf Press: 110x17 +5x5
E: Dumbbell SLRs: 10s x23 + myoreps 5x5

My final warm up set on leg press was meant to be my first work set but soon realised it was easy. Actual work sets were bang on, hit quads hard, last set I set the seat a notch or 2 nearer... that hurt LOL. Leg ext was solid, no idea how the weight compares but I was 1 rep down and it wasn't easy so I was pretty much on the mark, Cable calves felt good, that knee twinge I got had the odd random spark but nothing of consequence. Calf press was all good, wider stance working well here. SLRs finished off well too, shoulder behaving well ATM so was up 2 reps on the activation set.

Pray for me this evening tho, not sure how easily I'll be able to talk to her as tho I'm not still fvcked off at her behaviour. Tried to accept she may have a point as I am the cautious one and never like having things sprung on me, but she knows that so I'm not accepting the way she reacted and spoke to me. Women!!! Save me a static out there Rad, may be heading over sooner rather than later LOL

 
Up for an early shift at work today... slightly relieved LOL Did another am/pm split session hitting the iso stuff before breakfast at work and getting the main back work in after lunch when I got home. Worked out quite well as I wasn't feeling in my best form today (probably just the mental fatigue form the previous 24hrs). Not getting any easier as I'm now charged with sorting out a night away for our anniversary.... hard to be excited about it right now which the Mrs is sensing. Plus if I don't do the right thing I'll be in the dog house... AGAIN LOL

C: Cable EZ Curls: 50x23, 18, 14
D: Free Cable Curls: per side 25s x19, 15, 14
E: Machine Press: 170 x23,23 (16+7), 23 (13+6+4)
A: Hammer Rows: 12x20s, 10x35s, 40s x16, 13, 11
B: LPD: #11x20, 15, 13

Not sure on my EZ noted reps. I thought I was a good bit up on last week but I what I wrote down was just +1 so either I was comparing the wrong exercise or when I wrote it down I copied what I did last week. Fvck knows. Free curls were definitely up a few reps each set so that was good Machine press work was well up, not an exercise I ever excel on, maybe the shoulder easing off is paying dividends, maybe it was just a good day. That wrapped up the half hour morning session. After getting home and just about handling the Mrs mildly passive aggressive mood (which is an improvement on yesterday's) I hit my p.m session. Hammer rows was messed up on warm up weights but got my act together by the work sets and was +4 on them over the 3 sets and felt solid. LPD was a +5 so happy with how that little lot went. Chucked in a quick set of pullovers again hitting 15 reps then a 5>1 drop set, I did get some clicking here tho. Finished off with a quick lat flex just to see what's going on behind me ATM, all good it would seem. Then got home to the demands of the Mrs, with added dig that I should be wanting to do this without being asked and why aren't I more excited... LOL, well duh!! Apparently it can be somewhere local, or somewhere like Bath... In other words, it can be anywhere but if it's local I fail the test - I know how this goes

 
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