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

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    It was just the fvcking queues to get in everywhere, and it was wet and windy here all weekend. And with all the procedures when you que to pay it takes forever too. No rush to go out again, not at the weekend anyway.

    I may have to give myself a bit of a diet break at the end of the month, been 12wks on pretty low cals for me... but with starting work again I'll slip in to my old routine with calories still trimmed but probably up on what I have been and just kick things up for a week or 2 before carrying on the cut.
     
  2. dirtyvest

    dirtyvest Elite Member

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    Didn't hear my alarm at all this morning, not that I remember anyway, but I just so happened to get up in time to get my 50min walk in. But fresh again this morning and very windy but not bad when the sun did come out. All a rush to get going today tho as the Mrs had made plans to have the grandson again today.

    A: Barbell GMs: 10x40, 60, 90, 115x18, 15, 15, 14
    B: Seated Ham Curl: 195x22, 16, 13
    C: Calf Press - toes out: 131+ x22, 18, 16, 16
    D: Wrist Curls - Bar: 15s x24, 19, 17

    Mrs had me clock watching from the second we got in, and wk3 means a small increase in set volume so I was against it a bit. GMs was on for 4 sets today all going well, which it did. Upped the weight by 5kg and reps came well, always a bit wobbly racking at the end so must be hitting the right thing. Seated ham curls I opted to increase the weight on altho sets were staying at 3 here, managed to up the reps by 1 still but took some work. Mrs was giving me 'gentle' time reminders by now but 4 sets were wanted on calf work, only added the '+' plate on the pins so reps were sustainable even after all the prior work, up by 1 before the 4th set. Also put forearm work in between my last couple of sets just to ease the nagging. Kept the weight the same here and settled on the 3 sets, reps were good tho and up by 5.

     
  3. RAD

    RAD Elite Member

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    Sounds like a bloody nightmare I prefer my online shopping lol.

    Sounds like a good plan diet wise are you happy with how it is going so far ?

    I would ditch the training partner tbh pushing to get back out the door is no good for anyone lol
     
  4. dirtyvest

    dirtyvest Elite Member

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    I've been getting better at online shopping, but the way things fit me etc I really want to try things one or at least see them in the flesh.... unless it's Jordans. Diet has been easy going with the amount of general inactivity and shortened days, but now I'm getting up earlier, therefore feeling a little more tired until I adjust and then next week getting back to work will throw things a little bit.

    Believe me I am counting down the days I can get back to normal training - I've lost some kit now too....
     
  5. dirtyvest

    dirtyvest Elite Member

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    After yesterday's first early (for lockdown) start to the day with getting Zach to school I was feeling more tired than I thought, only 1hr earlier!! Also had to meet up at work to get ready for opening next week so most of us were in sorting out 1st Aid PPE. I had planned to train but just didn't have time in the end (well, I would have if I remembered I didn't need to pick my son up as he hung out with mates after school.) Nearly went back for the session but it was getting late and I hadn't eaten lunch either. I got my cardio walk in tho.

    Another 8am start today, got my son sorted and dropped off then did my walk before breakfast. Quick scurry off to work as the Academy Manager was collecting a load of kit as I think they lost the county programme bid and I also had to meet our flooring specialist. Got my session done before they all turned up and just as well, the tennis guy took all his sh!t... so I now have no BBs to work with, tomorrow I think he'll take the racks (not that I can use them now anyway) and the weights - it as good while it lasted, now I just pray we don't go into full lockdown again and I can get back to my gym. Bloody flooring guy was late and turned up as I needed to leave to collect my son... typical!

    Weighed in at 99.6 today so weight is up but that will be down to wk3 of my blast more than anything misgivings on the diet front.

    A: Machine Bench - lower: 20x65, 15x95, 10x125, 155+ x21, 15, 12, 11
    B: Cable Flyes #15 : 35s x17, 14, 13
    C: Ext X Overs: 20s x16, 11... 15s x15
    D1: Barbell Skulls: 40x23, 16, 13
    D2: Barbell Close: 40x9, 7, 5
    E: Handle Shrugs: 65s x22, 17, 15, 12

    Got off to an OK start. Machine press moving well and shoulders feeling decent (been trying a slightly different target area on my rolling etc which may have picked up something thoracic). Kept the weight the same and just chased some extra reps, didn't expect to be 5 up before I went for a 4th set so all good there. It did mean x-overs weren't going to be easy, and I upped the weight here too, all good tho and the key thing was it didn't hurt. Lost focus on triceps, I should have done 4 sets on ext but only did 3 which I have only just realised this second (GGRRRR!!), the extra chest work took it's toll here and it wasn't until the last set I managed +2 reps, but at least it was progress. That all said, probably just as week as my Skull and CG SS was hard going, managed 3 extra reps on the skulls but CG just burnt out and was down (no chance now to get something back on these seeing as the bar is gone). Closed the session off with 4 quick sets of shrugs, extra weight, same reps +1 set so all good.

     
  6. RAD

    RAD Elite Member

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    So the little dude has cost you a sort of lie in he's very inconsiderate lol.

    Do you think the gyms will get the green light to open ? Especially after what has supposedly happened in Leicester.

    He nicked the bbs what the hell is he playing at?

    Still under the 100kgs things look like they are going to plan
     
  7. dirtyvest

    dirtyvest Elite Member

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    Yeah, I've been getting up at 9 instead of my old 7:30, so I thought getting up at 8 would be fine but I've felt beat every day since LOL

    I had been running the assumption, with the every 2 weeks phasing, that 2 weeks from this weekend gyms may get the all clear. Can't say I'm brimming with confidence now. I still have y gym so I have to be thankful for small mercies. I have figured that the guy taking the kit may not want the rack (the one I bench in) so me and the PT we have were thinking of going in for it but I've finally googled the exact item and new it seems to be £2k worth, not sure if he knows that he'll be up for our £1-200 offer LOL but we'll wave the cash and he can only say no. There is another shittier one (the one I squat and GM in) that we probably could get instead from him that will do the job for us.

    Yeah, 3wks blasting and still under 100kg, adding some caffeine for cardio now too which may help things along a bit.
     
  8. dirtyvest

    dirtyvest Elite Member

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    Not liking the 8am starts but it's only going to get worse as lockdown eases, but got up, sorted my boy out, dropped him off, popped 300mg caffeine (see if that ups the fatburning a smidge), ate, off to work/gym.

    A: Belt Squat (cable): 20x25, 20x40, 12x50, 65x16, 16, 11, 10
    B: Leg Press: 12x120, 177+ x16, 14, 12
    C: Calf Press - IN: 131+ x21, 19, 17, 17
    D: Cable SLRs: 10s x17, 13, 12, 10

    Well, at least I didn't need the Oly bar today, but today was brutal. Upped belt squats, not sure how sets 1 and 2 were the same but they dived after that with very little left in the tank, any more reps and I think I would have failed. 4 sets and I was done there. Leg press was a grind, stayed on the same weight and just needed a couple more reps. Thought I had done 16 reps on set one but the counter only said 15.... just watched the vid and I did do 16!!! Weird, but it meant I got +1 on each set, which explains why I could hardly breath, walk or stay conscious afterwards. Went up to the '+' plate for calves, after 3 sets I was even for reps and went for the 4th no problems altho legs were a bit wobbly for all of the sets I did. Upped SLRs to a weight I expected shoulder problems with, turned out not so bad altho ROM was carefully monitored.

     
  9. RAD

    RAD Elite Member

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    Fingers crossed he goes for the deal, failing that you could hide it and deny any knowledge of why it's missing LOL.Its not looking good for gyms re opening from what I have seen on the news they are looking hell bent on enforcing another lock down.

    How long's the poor sod got to go to school for ? Summer holidays can't be to far off.

    Nice hard leg session there dude.them belt squats look gruelling

    Talking of legs I might have found why I am getting problems with my lower back I was reading Arnie's book and he suggests that on leg curls you shouldn't lie flat on your stomach along the bench as it puts pressure on the lower back,instead you should raise yourself up a bit on your elbows as it keeps the weight on the legs better.

    Could be why I am running into problems
     
  10. dirtyvest

    dirtyvest Elite Member

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    Most leg curl machine have an angle at the hips. Maybe roll a towel up to create that.

    It's not looking great is it... Maybe if the weather stays cooler people will stay in and it won't be a problem.

    As for school. I think it can only be 2 weeks after this. Perhaps 3.
     
  11. RAD

    RAD Elite Member

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    Yeah mines just a flat bench so the towel would be a good thing,never thought that leg curls could be the thing but thinking about it I do feel it in the lower back sometimes.Looks like split squats might stay in the routine......shit they are horrible lol.

    It's not looking good at all my mam was due over for xmas but being honest I don't think I will see her till early next year now.They keep moving the goal posts that much no one knows what the hell is going on.

    Arnie's book is good (the education of a body builder) built a new routine out of it and it's got some good pointer's in it so reckon I could take the Olympia next year lol.
     
  12. dirtyvest

    dirtyvest Elite Member

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    If there's a second wave I dare say xmas will be a write off for many of us.... I'll book the MrO tickets, don;t want to miss you killing the stage
     
  13. dirtyvest

    dirtyvest Elite Member

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    The usual early start to get the brat to school and put in my 50min walk (in the only sunny part of the day so far). Also needed to get the Mrs and me off to work to train giving us time this afternoon to get the shopping done. Feeling a little tight today for some reason but nothing major.

    A: Seated Row - Rope: 16x80, 14x110, 140+ x16, 13, 11, 10
    B: Lat Pull Down: 125+ x21, 17, 15
    C: Incline DB Curls: 15s x19, 13, 10, 9
    D: Cable Barbell Curls: per side 20s x19, 15, 12
    E: Flat Pulley Chest press: 10x35, 55x15, 11....50x10

    I had a funny twinge in my knee doing ham curls the other day, I could feel it today on my bloody rows!! No matter, Upped the weight a smidge, matched my reps and did the 4th set today and was all solid enough. Went up by the '+' on LPDs too, dodgy shoulder pec was really tight on set one but did free up, interesting how clear this was, but managed an extra rep with the extra load. Kept DB curls the same weight wise but got a few extra reps before doing a 4th set on them. BB curls also showed the same progress, but just the 3 sets here. Finally, no BB pressing any more so used the pulley set up I've been inclining with.... these really are killer, and I should point out the weight is in lbs per side, so it's only 50kg total I am pressing here but it really is intense, very weird.

     
  14. dirtyvest

    dirtyvest Elite Member

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    Bit late getting my walk in this morning as my boy was late, again, getting ready for school. Still managed 45mins then off to work for a hammy session mixed in with getting a load of work done seeing as our PDQ machine has packed up 24hrs before we open LOL I'm back in work again now to try and get us up and running as we were still dead by the time I had to pick my boy up.... it's a blessing tho, WW3 kicked off at home, only left them alone in the car together for 2mins of that.

    A: Pulley Iso SLDL: 10x20s, x30s, x40s, 60s x12, 12, 11, 9
    B: Seated Hamstring Curls: 195x24, 16, 14
    C: Calf Press - out: 131+ x23, 19, 18, 16
    D: Pulley Handle Wrist Curl: 30s x22, 15, 12, 10

    Well, I remembered that the clear out had still left us with the Oly EZ bar in the cage so I went down to set myself up for some improv SL work with the EX bar only to find out that the bugger had taken the key with the cage so I couldn't bloody access any of it to even cobble together some freeweight work. Looked everywhere too, twat!!! So once I finally got started I tried to get some single leg SL work going on the pulley. TBH this worked quite well but it quite hard in terms of stabilising which takes the edge off pushing it maximally, still got some good work in tho and it may improve (altho I should only have 1 week off sessions left and deload starts before gyms open anyway). Ham curls up next and these were fairly strong, maybe helped by not overly taxing the SL work even tho it felt it, 3 reps for the good and crisp reps too. Calves pretty solid as well, 4 sets here and up the '+' plate, up on reps from a few days ago too. Quick finish with some forearm work on the pulley handles and that was it, nice session.

     
  15. RAD

    RAD Elite Member

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    Putting in some good graft there.I see the gyms aren't opening anytime soon honestly this is getting fcukin stupid now plus it almost a certainty that a second wave is coming it's all they are talking about.

    Did you see that Portugal didn't make the list of safe holiday destinations even though we have the least cases of deaths of this so called pandemic but you can go to Italy hahaha honestly you couldn't make this shit up.

    What's the latest ww3 at home about ?