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Journals / Re: Brett’s Journal: Consistency = Success
« Last post by dirtyvest on 17, March, 2026, 20:40:06 pm »Yeah, but you do. I rent, off the council, so I definitely don't LOL
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12
Journals / Re: The Filthy One: Dirty's Journal Vol 2
« Last post by Brett on 17, March, 2026, 16:17:22 pm »Your ‘rammed’ looks very different to mine! I can see loads of free machines!
It’s good they give free up the machines for you though lol. Maybe I should pin my routine on the wall somewhere.
So what if you’re all under the microscope? You sound like you work the hardest so have nothing to fear!
It’s good they give free up the machines for you though lol. Maybe I should pin my routine on the wall somewhere.
So what if you’re all under the microscope? You sound like you work the hardest so have nothing to fear!
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Journals / Re: Brett’s Journal: Consistency = Success
« Last post by Brett on 17, March, 2026, 16:12:04 pm »17/03/26 - Heavy Upper Body, Light Legs
Week 5
DB Bench Press: (1x6-10)
15kg x10, 25kg x7, 35kg x4, 42.5kg x3, 47.5kg x10 (+1)
Seated DB Shoulder Press: (1x6-10)
20kg x4, 27.5kg x9 (+1)
-pull-ups before JM-
Smith JM Press: (1x6-10)
35kg x4, 45kg x10 (+1)
Pullups: (1x6-10)
-68kg x10, -45kg x7, -23kg x4, -14kg x3, BW x7 (-)
BB Rows: (1x6-10) <L15>
57.5kg x7, 80kg x4, 92.5kg x3, 105kg x9 (-)
*avoid left shoulder raising and minimise traps
Rear Delt Flyes: (2x6-10)
7kg x10, 12kg x9 (+1kg)
*slow down kill momentum
Tri Pressdown: (1x6-10)
70lbs +3kg x9 (+1kg)
*switched to ez-bar
BB Drag Curls: (1x6-10)
45kg x8 (+3kg)
Trunk Curl: (1x15-20)
BW +3kg x18 (+2)
Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x19 (+1)
Hip Adduction: (1x15-20) <L4>
55kg x5, 70kg x20 (-)
Squat: (1x15-20) <L33, S19>
60kg x7, 80kg x4, 92.5kg x19 (+2.5kg)
*wider grip, wrists neutral
Sled Hack: (2x15-20)
77.5kg x4, 100kg x20, 95kg x20 (+2.5kg,+2.5kg)
Standing Calf Raise: (2x15-20) <L3>
30kg x4, 40kg x20, 27.5kg x18 (+2.5kg,+2.5kg)
Slept through my alarm today. Usually I hear it though the earplugs but I must have been tired. Running against the clock I got all that I needed to and headed to the gym.
Finally closed that 10th rep on bench, a grinder but definitely closed it. SP also recovered the rep I lost last time. Quick detour to pull-ups but these struggled to make any headway. Rows having trouble building these. Form was much more controlled today. Isos going well. I did change the bar for press downs just because it’s a fraction wider.
In squats and sled hack I always seem to get a little pain on the outer rear of my leg. Was just hoping it would go in time and quality training, but it persists. Doesn’t hold me back just a niggling background worry that one day it will blow out or something. I should ask ChatGPT.
Headed home and had 45 minutes to have a shower, feed and go to work!
Week 5
DB Bench Press: (1x6-10)
15kg x10, 25kg x7, 35kg x4, 42.5kg x3, 47.5kg x10 (+1)
Seated DB Shoulder Press: (1x6-10)
20kg x4, 27.5kg x9 (+1)
-pull-ups before JM-
Smith JM Press: (1x6-10)
35kg x4, 45kg x10 (+1)
Pullups: (1x6-10)
-68kg x10, -45kg x7, -23kg x4, -14kg x3, BW x7 (-)
BB Rows: (1x6-10) <L15>
57.5kg x7, 80kg x4, 92.5kg x3, 105kg x9 (-)
*avoid left shoulder raising and minimise traps
Rear Delt Flyes: (2x6-10)
7kg x10, 12kg x9 (+1kg)
*slow down kill momentum
Tri Pressdown: (1x6-10)
70lbs +3kg x9 (+1kg)
*switched to ez-bar
BB Drag Curls: (1x6-10)
45kg x8 (+3kg)
Trunk Curl: (1x15-20)
BW +3kg x18 (+2)
Lying Leg Curls: (1x15-20) <L1,S5>
37.5kg x4, 52.5kg x19 (+1)
Hip Adduction: (1x15-20) <L4>
55kg x5, 70kg x20 (-)
Squat: (1x15-20) <L33, S19>
60kg x7, 80kg x4, 92.5kg x19 (+2.5kg)
*wider grip, wrists neutral
Sled Hack: (2x15-20)
77.5kg x4, 100kg x20, 95kg x20 (+2.5kg,+2.5kg)
Standing Calf Raise: (2x15-20) <L3>
30kg x4, 40kg x20, 27.5kg x18 (+2.5kg,+2.5kg)
Slept through my alarm today. Usually I hear it though the earplugs but I must have been tired. Running against the clock I got all that I needed to and headed to the gym.
Finally closed that 10th rep on bench, a grinder but definitely closed it. SP also recovered the rep I lost last time. Quick detour to pull-ups but these struggled to make any headway. Rows having trouble building these. Form was much more controlled today. Isos going well. I did change the bar for press downs just because it’s a fraction wider.
In squats and sled hack I always seem to get a little pain on the outer rear of my leg. Was just hoping it would go in time and quality training, but it persists. Doesn’t hold me back just a niggling background worry that one day it will blow out or something. I should ask ChatGPT.
Headed home and had 45 minutes to have a shower, feed and go to work!
14
Journals / Re: Brett’s Journal: Consistency = Success
« Last post by Brett on 17, March, 2026, 16:11:49 pm »…and if you don’t really care about the job it takes even less time! 🤣
15
Journals / Re: JUST PICK IT UP™
« Last post by dirtyvest on 17, March, 2026, 12:12:07 pm »Thanks for implanting that image anyway
16
Journals / Re: JUST PICK IT UP™
« Last post by daKensta on 16, March, 2026, 22:45:00 pm »Everything is too tight, and they're all fighting for control. Thanks for the advice though.
Just had to shuffle from the bathroom to bedroom with my pants and trousers around my ankles, as I couldn't reach them. I don't think anyone saw me. I didn't hear any screams anyway.
Just had to shuffle from the bathroom to bedroom with my pants and trousers around my ankles, as I couldn't reach them. I don't think anyone saw me. I didn't hear any screams anyway.
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Journals / Re: Brett’s Journal: Consistency = Success
« Last post by dirtyvest on 16, March, 2026, 19:30:26 pm »Especially when you are doing it all yourself. But it's easy to forget that if you have the right tools, and if your brain is pre-wired because it's a regular job for you, then it takes half the time
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Journals / Re: The Filthy One: Dirty's Journal Vol 2
« Last post by dirtyvest on 16, March, 2026, 19:29:06 pm »Been chatting to the boss this afternoon as the girl due in was late so it made me leaving awkward. I don't like to snitch but EVERY shift she is late she's apparently planning getting the college line manager involved... it would be nice if she actually came down on them more herself but if she can't then this route will do. The only issue is it now puts us all under the microscope. Mind you, this may make them all fvck off, in which case good riddance. But after a busy day at work I got to the gym and it was rammed, no idea why. I was a little late in the day (about 4pm) but still. Thankfully everyone knew my programme and I got around my stuff almost without interruption
A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x7, 6, 5
B: Lat Pull Down - normal: 10, 12, 15+3 x7, 5
C: Trap Row: 40, 80, 110x8, 5
D: Incline Bar Push Down: 13, #16x8, 6
E: Belt Machine Curls: x15, 21.25x7, 6
Off to a respectable start with a +2 on the inc smith work. LPD was +1 as were trap rows. Both additional reps coming comfortably on the opening set. Tricep work also saw a pretty solid +1 so I should be good going up next week. Bicep work was up in weight, only by 1.25 which resulted in starting off just 1 rep shy of top end target. Can't complain about that lot, just as well with the amount of complaining about everything else I do LOL
https://youtu.be/3q3RUvJrXuM
A: Smith Inc Press (25 bar): x25, 45, 65, 85, 95x7, 6, 5
B: Lat Pull Down - normal: 10, 12, 15+3 x7, 5
C: Trap Row: 40, 80, 110x8, 5
D: Incline Bar Push Down: 13, #16x8, 6
E: Belt Machine Curls: x15, 21.25x7, 6
Off to a respectable start with a +2 on the inc smith work. LPD was +1 as were trap rows. Both additional reps coming comfortably on the opening set. Tricep work also saw a pretty solid +1 so I should be good going up next week. Bicep work was up in weight, only by 1.25 which resulted in starting off just 1 rep shy of top end target. Can't complain about that lot, just as well with the amount of complaining about everything else I do LOL
https://youtu.be/3q3RUvJrXuM
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Journals / Re: Brett’s Journal: Consistency = Success
« Last post by Brett on 16, March, 2026, 16:25:48 pm »Yeah they have been doing better lately probably due to the extra cals I suspect.
I’m not afraid of a little diy. I have trouble weighing up my time vs. money to pay someone to do it equation though. Mainly because my estimate of how long a job takes is way off!
I’m not afraid of a little diy. I have trouble weighing up my time vs. money to pay someone to do it equation though. Mainly because my estimate of how long a job takes is way off!
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Journals / Re: The Filthy One: Dirty's Journal Vol 2
« Last post by dirtyvest on 16, March, 2026, 14:16:52 pm »I like that quote.
She had another melt down in the evening but we got through it... I just opted to keep a little quieter for the remainder of the evening LOL
She had another melt down in the evening but we got through it... I just opted to keep a little quieter for the remainder of the evening LOL