The Dirty One - sept 2015 post blast poncing Pg 225

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

  1. dirtyvest

    dirtyvest Moderator

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    Got to the gym early this morning and had my coffee there while doing my mobility bits, band stuff, traction stuff and yoga stuff. About 30mins worth. Just as well I did it early as I was in the gym just over 2.5hrs all said and done LOL Still weighing 106 so cool with that for the week, balances out as about a kg up since my 2-300 cal a day increase.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 92.5x13, 12, 11, 10
    Incline Cable Flye: #4+2.5kg x16, 14, 12, 11, 10
    Supported DB Row 30deg: 10x27.5, 37.5s x14, 12, 11, 10, 9
    Alternating V bar Chins: BW x12, 10, 8, 7, 5
    Spider EZ Curl: 20x17, 14, 13, 12, 11

    Smith was moving comfortably, not necessarily easier (that would be asking too much) but nice enough. Kept sets the same but did manage about 3 extra reps altho I'm not 100% whether I had less RIR than I should have had. Cable work felt better than of late on the shoulder, got good reps getting extra reps on my sets and also putting in an extra set. Supported rows felt good, none of the usual pinching I get when stretched doing rows today. Good few extra reps had and also the added set on the end so hit the spot there. Played around a bit on my chins set up, reps were tough but every set had a different set up I think. Should still be doing better but I guess I am fatigued at this point. Finally spider curls, again got a few extra reps out early and then tagged another on and biceps feeling like they had paid their dues.

     
  2. dirtyvest

    dirtyvest Moderator

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    Weekend is finally over but we're also hitting the tougher training weeks so I'm not that relieved despite how busy it was redecorating th eliving to match our new furniture. I have since painted the dining room to match the living room, didn't take long and looks bigger now, but red accents not all grey/silver and white. An inevitability once I'd started that the Mrs would want more. Shoulder has made huge strides, still has it's very off moments but mobility was hugely improved this morning, on waking I could elevate to about 120deg or so rather than the usual 90. Weighed in at 106.

    Hack Calves: 10x rack, 12x40, 90x19, 16, 15, 14, 12, 12
    Hack Squat: 8x40, 80x15, 14, 12, 11, 10
    Camber Squat: 5x60, 80, 107.5x13, 11, 10
    Ham Curl: #5+2.5 x14, 12, 10, 9, 8
    Cable Curl: #7x12, #8+5 x18, 13, 12, 11, 11

    Need to sort out what I do and don't need with my mobility now as it takes some time, so another early start at the gym to have my coffee while mobilising. Aim this week is to be upping the weight again. First port of call was an extra 5 on calf raises, managed to get an extra rep out too with the other target for the week being 1RIR. So off to a good start. Hack squats also had an additional 5kg on there, some sets up, some down, equated to the same reps on the extra load so another decent enough result and quads feeling it. Despite the work I was for once almost feeling good going into camber squats, just a sensible 2.5 extra here and altho it took some effort I matched the reps. I was going to do a 4th set but thought I'd leave this for next week, I'd done well and done extra work so no need to go silly. Felt a bit bad but it didn't last long. Felt the extra weight on ham curls, bit a rep hit here but nothing I'll lose sleep over. Biceps also suffered with the extra weight, all felt good tho and biceps burning.

     
  3. dirtyvest

    dirtyvest Moderator

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    Another slightly early venture to get my yoga and shizzle all done while sipping a coffee (flat white). 105.4 this morning.

    Inc Smith Bench: 10x20, 10x40, 7x60, 90x12, 11, 10, 9, 8
    Pec Dec: #14+5 x18, 14, 12, 11, 10
    Close Grip Smith: 75x12, 12, 11, 10
    Single DB x-body: 11kg x14, 12, 11, 10, 9
    Leaning Cable SLR: #2+1kg x17, 14, 15, 14, 14

    Definitely moving better, not stronger but better LOL That said, inc work almost matched reps with the extra weight just losing 1 at the end (could be debatable whether or not I still had 1 good rep in the tank tho). Pec dec, despite a positively strong start soon saw reps falling shy, but then somehow got a couple back at the end so broke even here. Tricep work didn't fall off too much either, 1 rep down with 2.5 extra which after everything else is certainly a win for me. Smith isn't right tho, couple of times I felt a clunk and it got easier then it clunked again and got harder, bearings must be lose or something, prefer the easy reps for sure. Single DB work was a wake up call, even just 1kg extra (which is 10% TBF), declining the bench also helps the shoulder but some reps were lost here. Finished with SLRs, used the ankle cuff, just because, not sure if this made it easier or my mobility did bu got good reps here no worries.

     
  4. dirtyvest

    dirtyvest Moderator

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    Long trip to the gym this morning picking up prescriptions and meds for the wife. Got there for my free coffee tho and tested just doing the yoga aspect of my mobility work, altho I did do some pec rolling too seeing as yesterday was a push session.

    Seated Cable Row (Wide, OH): 10x#4, 10x#8, #13 x15, 13, 12, 11, 10
    V bar Pull Down: 6x#10, #14 x13, 12, 11, 9
    Cable Upright: #8+2.5kg x17, 15, 13, 12, 13
    Incline DB Curls: 12.5s x19, 14, 13, 11, 11
    Single DB Preacher: 12.5s x13, 11, 10, 10, 9

    Moving well again at the start which was nice and feeling fairly strong and locked in. Weight went up and reps also went up on seated rows so no complaints. V bar work went up too, reps held even here until the last which would have been forcing things a bit more than scheduled but went better than I anticipated nonetheless. Uprights went up in weight and in numbers, quite a few extra reps crept in there somehow traps and delts showing the signs of a good hit there too. Upped the DBs for bicep work, incline curls stayed solid despite the jump and hammered things nicely. Single work was certainly tougher but just about kept reps sensible.

     
  5. dirtyvest

    dirtyvest Moderator

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    2 doughnuts last night and still just scraping by at 106. Worst thing was, I got to the gym early for my coffee and yoga and they've taken all the cups away with no prior notice or warning... I was told it was a green initiative (can't get much more green than china cups and mugs I would have thought) and we have to bring our own mugs (WTAF!), I suspect it is more centred around a dislike of washing up. So no morning coffee much to my dismay, not the start I wanted.

    Landmine Belt Squats: 10x +25, 10x +40, bar+70x15, 12, 11, 10
    SLDL: 10x70, 7x120, 170x17, 12, 11, 10
    Leg Extension: #16 x17, 14, 13, 12, 11
    Seated Calves: 65x14, 13, 12, 11, 11
    V Bar Push Down: #14+2.5kg x18, 15, 12, 11, 10
    Bench Dips: 30 KB x17, 14, 14, 12

    Dunno if it was the lack of coffee ro the increased intensity but today was a slog. Yoga'ed up ok but Belt Sq warm ups felt funky. Work sets went alright but had to work hard to finish every set. First 3 sets should in theory have been up as weight was the same but only just broke even, 4th set ensured the increase. As I was by the platform I moved SLDLs up the rota, plus 2 other lads were doing a similar weight so wanted the motivation. What they weren't doing tho was repping for fun, I say fun, I went up 10kg and blasted out a DOH raw 17 reps off the bat. After that things went down hill. Grip was spent after the 2nd set so did one hook and one strapped in the end, volume was down but I was done for. Ext weren't so bad, up in weight and decent enough reps and sets knocked out here, it was at this point I was glad SLDLs were already out of the way TBH). Seated calves were only up 2.5 but I felt every gram of it LOL, no worries tho, reps evened out altho they maybe could have been better. Triceps were a happier affair. PDs up a smidge but not problems hitting good reps here. Then bench dips also saw plenty of decent reps with a couple kgs extra on me (slightly different set up today).



    To put a downer on the day, Mrs is really poorly again only now, as she has an auto-immune disorder, her GP wants her to quit working in child care. Not really something we can afford right now
     
  6. dirtyvest

    dirtyvest Moderator

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    Coffee revenge this morning, took my own flask that could fit a double round in it, then spent an excessive length of time rinsing it out to go back in my bag..... let's see who saves money now LOL Shoulder feeling half decent and mobility/yoga went well.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 95x12, 11, 10, 9
    Incline Cable Flye: #4+5kg x16, 12, 13, 11, 10
    Supported DB Row 30deg: 10x27.5, 40s x12, 11, 10, 9, 9
    Alternating V bar Chins: BW x11, 10, 8, 7, 6
    Spider EZ Curl: 22.5x17, 14, 13, 12, 12

    So all feeling good but the reality of being 3 months out of my blast is well and truly kicking in. Bench was up but each set was a rep down, altho I think I'd gone OTT on my RIR last week. Felt good enough tho. Opted to superset flyes and Supported rows this week which worked out OK. Flyes were fairly strong after the benching work which was nice even with the extra weight. Felt the extra weight on rows tho but squeezed enough reps out and hot the back nicely. The result of this was chins being a right slog, managed to hit the same reps as last week at least altho I was down on the first set. Curls went pretty well tho, biceps made sure of the work thru all sets here.

     
  7. dirtyvest

    dirtyvest Moderator

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    Coffee revenge this morning, took my own flask that could fit a double round in it, then spent an excessive length of time rinsing it out to go back in my bag..... let's see who saves money now LOL Shoulder feeling half decent and mobility/yoga went well.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 95x12, 11, 10, 9
    Incline Cable Flye: #4+5kg x16, 12, 13, 11, 10
    Supported DB Row 30deg: 10x27.5, 40s x12, 11, 10, 9, 9
    Alternating V bar Chins: BW x11, 10, 8, 7, 6
    Spider EZ Curl: 22.5x17, 14, 13, 12, 12

    So all feeling good but the reality of being 3 months out of my blast is well and truly kicking in. Bench was up but each set was a rep down, altho I think I'd gone OTT on my RIR last week. Felt good enough tho. Opted to superset flyes and Supported rows this week which worked out OK. Flyes were fairly strong after the benching work which was nice even with the extra weight. Felt the extra weight on rows tho but squeezed enough reps out and hot the back nicely. The result of this was chins being a right slog, managed to hit the same reps as last week at least altho I was down on the first set. Curls went pretty well tho, biceps made sure of the work thru all sets here.

     
  8. dirtyvest

    dirtyvest Moderator

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    Later than I would have liked to start this morning thanks to doing another prescription run for the Mrs then realising I'd not had my caffeine tab so nipped back home for that. All on my bike too. Weighing this morning was 106 again so calories going up about 200 this week again.

    Hack Calves: 10x rack, 12x40, 90x20, 16, 15, 14, 14, 14, 13
    Hack Squat: 8x40, 80x17, 16, 14, 12, 12
    Camber Squat: 5x60, 80, 110x15, 11, 10
    Ham Curl: #5+2.5 x17, 15, 12, 11, 10, 9
    Cable Curl: #7x12, #9 x19, 14, 12, 12, 12

    Still did my shoulder yoga bit (sho'ga) despite the late start then on to calves. Same weight, a few reps better and an extra set. Decent sets tho. Was anticipating going up a set on hack squats but somehow I got a total of 9 extra reps out which was significant enough not to warrant it IMO, pretty much another set in those reps. Decided to up the weight again on camber bar work, strong first set altho that last rep was wobbly but it was up 2, matched the next 2 sets. Battle of conscience here as I really wanted a 4th set but I could feel my legs were fried, quads were hammered but the final 2 max weeks will likely see me make this up. Ham curls were a surprise, few reps up here without huge issues enough not to need another set but seeing as I had sets in reserve today I put 1 in there, it's iso anyway. Last weeks bicep reps were quite high so upped the weight, reps were still quite high, in fact they were higher. Late start was hitting me now and left it on 5 sets, still up in work regardless.

     
  9. dirtyvest

    dirtyvest Moderator

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    Normal start to the day for once, altho I'm waiting the impending call from the council plumbers seeing as since they fixed my bathroom tap I now have a leak thru the kitchen ceiling. Just stuck my order in for some salted caramel whey from MP, thanks for the votes there all that put my name forwards, you put a smile on an old man's face. Weighed in at 106 still today, 106.2 after my coffee. Mobility moved well.

    Inc Smith Bench: 10x20, 10x40, 7x60, 90x13, 11, 10, 9, 8
    Pec Dec: #14+5 x19, 15, 13, 12, 12, 11
    Close Grip Smith: 75x12, 11, 10, 10, 11
    Single DB x-body: 11kg x16, 13, 12, 11, 10, 10
    Leaning Cable SLR: #2 x14, 12, 12, 12, 12, 11

    Made a conscious effort to keep my grip wider benching today, made fvck all difference other than 1 more rep on the first set. Avoided the temptation to add another set, got an idea that the fact this isn't progressing as well as some other stuff could be I'm at the maximal end of what I can do with it (I do sometimes question whether I've gone deeper in to the RIR than I should have). It all felt good and reps moved nicely enough. This smith certainly doesn't help, reps get randomly easier and tougher thru the set, there's a bow in the struts at the bottom and the bearings are also buggered. Pec dec was a bit better, few extra reps and being iso I put an extra set in here instead. CG started feeling really heavy today, started off losing a couple of reps over the initial sets, felts alright just heavy then the 4th and extra 5th set flew - which I may put down to the grinding bearings smoothing out for a few reps cos they were like night and day. Single DB work felt better, reps were up here and did another set too, left arm weaker but I can live with that, not a huge disparity. Little tweak on SLRs, stepped thru the cable for more direct lateral action and just used the cable not the handles, needed a bit less but felt on the money, plenty of sets here to compensate.

     
  10. dirtyvest

    dirtyvest Moderator

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    Easy back day today, lots of cable work. Weighed in 106.4, those extra few cals increase having their effect. Feeling tired tho, yawning like a good'un this morning.

    Seated Cable Row (Wide, OH): 10x#4, 10x#8, #13 x16, 14, 13, 13, 12
    V bar Pull Down: 6x#10, #14 x13, 12, 11, 10, 8
    Cable Upright: #8+5kg x16, 15, 13, 13, 12
    Incline DB Curls: 12.5s x20, 15, 14, 13, 12, 12
    Single DB Preacher: 12.5s x14, 12, 11, 11, 10

    Moving fairly well, not too much chest/delt tightness today. Wider and heavier bar for cable rows woke me up, could feel that, managed an extra rep or 2 on every set so ditched the extra set today. Tagged the extra set in on V-bar PDs instead, was due anyway, still a couple of extra reps in there too and all feeling good. Upped the weight on cable uprights and only dropped 1 rep so kept it all the same there too for this week. Though bicep work would suffer but they went really well, each set up a rep and then an extra set on inc DB work, felt good, form good. Single up work also up a rep on each set but with all the cumulative work there was no need to chuck another set in too.

     
  11. dirtyvest

    dirtyvest Moderator

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    Hit the scales at 106.8... 107 again is soooooo close (altho this is clothed). Coffee necked, mobility drills drilled.

    Landmine Belt Squats: 10x +25, 10x +40, bar+70x16, 17, 15, 15, 15
    SLDL: 10x70, 7x120, 180x12, 11, 9, 8
    Leg Extension: #16 x19, 16, 15, 13, 12, 12
    Seated Calves: 65x14, 13, 12, 13, 11, 12
    V Bar Push Down: #14+2.5kg x19, 15, 13, 12, 11, 11
    Bench Dips: 32 KB x14, 15, 13, 13

    A change in Belt Squat set up trying to replicate the set up from the Terry Hollands link I was given last week. Managed to improvise it well enough, definitely more comfortable, doesn't pull you off your heels, as a results reps came on strong. Absolutely battered my quads, not sure I needed the extra set (well I'm sure I didn't) but I did it anyway. Got carried away then on SLDL. An extra 10kg this week killed my reps, which could in part be down to the extra belt squat work. I would have put another set in to make up the volume but I was feeling pretty hammered, I'll make it up next week hopefully. Leg extensions weren't a problem tho, extra reps and set on these just to make sure my quads had nothing left. I was expecting a lot of cramping on calf work but managed to muddle thru OK, after a shaky start managed a couple more reps and then another set. Tricep work held out well, V bar was a rep up on each set but still felt like I deserved another set. Dips were up in weight, wondered if I should have done a 5th set due to a few dropped reps but a quick bit of maths told me volume was ever so slightly up and seeing as I was over-running time wise I left it there.

     
  12. dirtyvest

    dirtyvest Moderator

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    Bit of a tardy start today but once my coffee was polished off and mobility and stretching drills done I was good to go. Finished the week at 106.4, not dipped under 106 all week which is nice.

    Flat Smith Bench: 10x20, 8x40, 7x60, 4x80, 95x13, 12, 10, 10, 9
    Incline Cable Flye: #4+5kg x17, 14, 13, 11, 11, 10
    Supported DB Row 30deg: 10x27.5, 40s x13, 12, 11, 11, 10, 11
    Alternating V bar Chins: BW x11, 10, 7, 7, 7
    Spider EZ Curl: 22.5x18, 15, 14, 13, 12, 12

    Not a bad one today, as usual benching didn't set the world on fire but kept the grip wide, got an extra rep on 3/4 sets and then held well on the extra set so happy enough. Shoulder took it all well too. Incline flyes done alone this week. Similar to bench, most sets got a rep more in them and the extra set moved well too, when this close to failure that's a pleasing thing. Supported rows chose to follow the trend, good rep on everything but still popped the 6th set in there for good measure. Chins were tough again tho, after 2 quick repped sets I took some time to get form back on track, cost me a rep initially but then didn't drift on the following sets and all felt good. Ditched the extra set as time was running out but the work was good. Spider curls felt good, usually as I progress I lose the feel a bit but weight clearly where it should be, reps were locked in and up and made sure I had time for an extra set too.

     
  13. dirtyvest

    dirtyvest Moderator

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    This is the week it all gets messy, pushing up to 0 RIR, closer to max intensity and increasing volume are not good always bed-fellows. Starting weight this week was so close to 107, kept flickering between 106.8 and 107 but just settled on 106.8.

    Hack Calves: 10x rack, 12x40, 7x80, 95x20, 19, 16, 14, 14, 14, 14
    Hack Squat: 8x40, 85x17, 16, 12, 12, 11
    Camber Squat: 5x60, 80, 112.5x13, 11, 9, 8
    Ham Curl: #5+5 x17, 15, 13, 13, 10, 10
    Cable Curl: #7x12, #9+2.5 x19, 14, 12, 11, 11

    Still got my shoulder mobility drills done then straight on with calves. They took the increases well, weight up, intensity up and matched total rep volume in the end too so happy with that. In with the quad work next, strong start on these, 1st two sets going well, then the quads started to rebel. Not too dire, only lost 3 reps over all but that still gave me volume in credit. Was hurting now and still squats to go. Couple of warm up sets and then upped my work weight a tiny bit. It all moved well but the reps were always going to be down on last week, however, I'd promised myself a 4th set in this week so being the faithful chap I am hobbled in to the rack for a final 8 reps. Quads done for. Ham work wasn't bad, still get a bit of pain high in on the left leg as I tire but not so bad of late and still managed more reps with more weight (only 2.5 more). Lastly biceps, no doubting I was fairly spent by now and these were required to go, but they're only diddy and it was only a diddy increase.

     
  14. dirtyvest

    dirtyvest Moderator

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    Gas man was golden this morning, 8-12 appt time and at 8am he was knocking on the door, done by 8:30 so no upset to my day. Mrs is currently at this social services meeting so at some point I will get a phone call relating all the various dramas I'm sure, so long as I don't have to rush home and set up the cot LOL Weighed 106.4 this morning

    Inc Smith Bench: 10x20, 10x40, 7x60, 3x80, 92.5x13, 11, 9, 8, 9
    Pec Dec: #15 x18, 14, 12, 12, 11, 10
    Close Grip Smith: 77.5x11, 10, 10, 9, 9
    Single DB x-body: 12.5kg x12, 11, 10, 9, 8, 8
    Leaning Cable SLR: #2 x16, 14, 13, 12, 12, 11

    Double coffee and caffeine tab kicking in, mobility done and time to nail a pushing session. Warm ups went well enough but nothing to suggest I'd do anything special. Work weight went up just 2.5 and as per usual I still felt the small increase. However, it all clicked (sort of) first couple of sets were fairly strong matching last week, started to drop off after that but somehow the last set clawed a rep back so only down 1 rep in all. Pec dec was tougher tho, I usually make work up here but not today, reps were all good but they were all down (well, 1 set held even) and all bloody hard at the end. CG was up, again just a measly 2.5, but felt every gram of it, reps were inevitably going to struggle now having maxed the rest and probably finished 5 or 6 reps off. Single DB work was never expected to be easy, upping the weight when it is so light anyway is always tough and today was no different, felt good, little achy on the shoulder for max reps but not bad. Wrapped up with SLRs, these didn't suffer and managed to get a few more reps out this week.

     
  15. dirtyvest

    dirtyvest Moderator

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    With all these distractions, and me having a huge row with my son last night cos his bedroom light was on when I got home at 11pm and he tried denying it (hate being mugged off) I was up and out but forgot my caffeine tab, didn't realise until I got home tho as I still had a blinder. 106.6 today.

    Seated Cable Row (Wide, OH): 10x#4, 10x#8, #13+2.5kg x14, 15, 14, 13, 13
    V bar Pull Down: 6x#10, #14 x15, 13, 13, 12, 11 (or 10?)
    Cable Upright: #9 x16, 15, 13, 13, 13
    Incline DB Curls: 12.5s +1kg x18, 15, 13, 12, 12, 12
    Single DB Preacher: 12.5s +1kg x12, 11, 9, 8, 8

    Usual mobility stuff alongside a double coffee to start then on with the work. Moving well and seated cable rows felt good and even up a rep with the extra weight. VPD was today's surprise, same weight as reps were getting low but completely smashed that side of things, no idea where that came from, no clear form variances I don't think. Uprights up and one more rep here as well with shoulder being fairly accepting of the ROM, altho you can see my left side more dipped than the right. Bicep work was a grind, no surprise considering the %ages are greater, reps didn't swan dive too much tho considering and certainly hit the spot.