Dusty's Iron Odyssey

[DustyMillar]

Dusty’s Iron Odyssey

How you doing to all the ironmongers out there!
I’m Dusty Millar a 5’9” 187lbs (appox) of pure northern Irish ginger Adonis, well 4 out 5 aint bad. I’ve been planning on trying SS for quite some time now after being introduced to Crossfit by some USMC buddies.( Semper Fi ) whilst serving with the Royal Marines Commandos. Although now a well and truly fat civi, I have endeavoured to keep on training granted its not as easy when your life doesn’t depend on it.

Needless to say in true civi fashion I have done fuck all in about 6 months. And all this after setting up a Crossfit box for myself and a couple of mates, what a cock! ( me I mean, I didn’t just see one or anything )

So on wed 27th Jan 2010 that changed.

I decided to go down the 1RM route just to see how far past hopeless it had all become.

So here are the vital statistics ;

SQUAT :110kg - 242lbs
BENCH PRESS :90kg - 198lbs
DEADLIFT :140kg - 308lbs
PRESS :60kg - 132lbs
CLEAN :70kg - 154lbs

Clean was very lose, technical skill was a big factor.

So there it is, it only gets better from here on in.
And here’s a thought for today :

Feelings of unimportance are often caused by a lack of importance
Banish your feelings of unimportance by becoming
PRESIDENT OF THE UNITED STATES.

[IWillLiveFreeOrDie]

Good luck. Those are nice starting numbers. It will be interesting to see how far you can take SS.

[DustyMillar]

Thanks for the support infact i was a little dissapointed in the numbers.
I think i'll post a photo to compair with in a couple of months. I'll take it before my 1st workout tomorrow and post it tomorrow night.

[DustyMillar]

So today I learned 2 things,
1: Im not going deep enough on my squat ( granted my wife's been telling me Im not going deep enough for years )

2: I have rounded back on my deadlift.

all in all NOT GOOD!

I decided not to take a photo, maybe a little too bodybuilder'ish and went with video insted much more helpfull. As soon as i figure out how to post it I will.

Any way on with the vital statistics :
SQUAT :100KG X3 X5
BENCHPRESS : 80KG x3 x5
DEADLIFT : 120KG x3 x5

Does any one think this is a over optimistic starting point?
bench felt very comfortable, squat would have been much harder at the correct depth, deadlift was good but I need to sort out my back I think my tight hamstrings are the problem cause my form wasn't bad previously.
any way GOMAD time.

Thought for today :
Stress management, when experiencing stress in the work place, there's nothing more soothing than a mug of herbal tea. Make the tea in a nice big mug making sure it nice and hot. Then pour it over the PRICK thats been stressing you out.

[TartanEagle]

I think I am going to enjoy your log. Good luck!

By the way, I was with the USMC from '95-'99 and got to spend a couple weeks with the Royal Marines in '97. Great bunch of guys. Good luck to you!

[Tiburon]

Does any one think this is a over optimistic starting point?
bench felt very comfortable, squat would have been much harder at the correct depth,

Sucks to say it, but I think you should lower the squat weight and make sure you're going deep enough.

Good luck

[semperteneo]

Thought for today :
Stress management, when experiencing stress in the work place, there's nothing more soothing than a mug of herbal tea. Make the tea in a nice big mug making sure it nice and hot. Then pour it over the PRICK thats been stressing you out.

i very much like this. personally, i plan to kill their pets...

[DustyMillar]

Sucks to say it, but I think you should lower the squat weight and make sure you're going deep enough.

Good luck

You know what I feel a little ashamed to admit it but I thank thats probibly the best course of action going to drop it to 85kg for work out B tommorow.

[DustyMillar]

I think I am going to enjoy your log. Good luck!

By the way, I was with the USMC from '95-'99 and got to spend a couple weeks with the Royal Marines in '97. Great bunch of guys. Good luck to you!

Pleased to meet you Tartan. How did you find it working with BootNecks? I had a blast working with all you Jar Heads, we helped train some of your Young Officers at camp Barret in Quantico they took real good care of us. ( 2 days Sober out of a mounth, and thats only because I was teaching some of our weapon's systems ) then spent a few weeks at Little Creek. Boy, you guys have a lot of toys.

The thought for today is dedicated to Semperteno,
I like your style, you could also try Pissing on the graves of their ancestors!

Thought for today :
The Inner Core, Lie down in a grassy park and relax completely. close your eyes. Access your deep inner core by listening to your breathing. After a few minutes, you will find yourself suffusedby feeling of warmth.
Double check you haven't been Pissed on by a dog / bum.

[DustyMillar]

Let me begin with a little poem

" Ode To Rip "
God bless my glutes and lower back
On the last set of deadlifts I heard a crack,
I squat through the pain
Press through the night,
Tighten my sphincter in case I shite
Competition Iv'e conquered
The meet I have won
Praise the l Lord
Rips program I'd done

On to the more serious matters. I made sure I was getting the right depth on my squats today, though I'm not so sure every one would be pleased if you used my tactic in your local Globo gym.

I decided to whip my balls out and sit on them.
At 5'9'' a medicine ball is real good depth so I ensured every squat had a little ass kiss. problem solved.

the numbers:
squat : 2x5@20kg - 45lbs squats felt real good.
1x5@40kg - 90lbs
1x3@60KG - 132lbs
1x2@70kg - 154lbs
3x5@85kg - 187lbs
press : 2x5@20kg - 45lbs difficult but achieved lockout each rep.
1x5@30kg - 66lbs
1x3@35kg - 77lbs
1x2@45kg - 99lbs
3x5@55kg - 121lbs
clean : 2x5@20kg - 45lbs form greatly improved never missed a rep.
1x5@30kg - 66lbs
1x3@40kg - 90lbs
1x2@50kg - 110lbs
3x5@60kg - 132lbs

Realy pleased with todays proformance looking forward to FRI.

Thought for today :
Repetitive stress syndrome, thinking about other people can be very stressfull. If you do it all the time you could become a victim of repetitive stress. avoid this by thinking about your self as much as possible.

[Magnetotail]

"DEADLIFT : 120KG x3 x5"

Is this a typo or are you actually doing 3 sets? That'll be hard to recover from if you're doing it all often.

Also are you doing sets of 5 on cleans? Sets of 3 are recommended to prevent form breaking down during the set.

Numbers look good on the lifts though to start with, keep it up.

[DustyMillar]

"DEADLIFT : 120KG x3 x5"

Is this a typo or are you actually doing 3 sets? That'll be hard to recover from if you're doing it all often.

Also are you doing sets of 5 on cleans? Sets of 3 are recommended to prevent form breaking down during the set.

Numbers look good on the lifts though to start with, keep it up.

Good catch yea this is a typo I only did 1 working set at 120kg though it wasn't pretty.
In regard to the cleans Yea I did 3 sets of 5 rep's today? But now you got me thinking! hold on my books handy.....

In table 8-2,Example warm up/work set distibutions on page 292 of the 2nd edition SS, it shows reps 5 sets 3.
Dose everyone advise doing 3 rep sets?

[DustyMillar]

Cranked out another round of workout A yeasterday, Fri 5th.

the numbers:
Squat 2x5@20kg
1x5@40kg
1x3@60kg
1x2@70kg
3x5@87.5kg - 193lbs
felt great no prob with depth used med ball to be sure, suprised at lack of difference in the feel of it.

Bench press 2x5@20kg
1x5@40kg
1x3@60kg
1x2@75kg
1x5@87.5KG I WAS LOOKING AT THE WRONG NUMBERS WHEN I LOADED THE BAR, BUT IT WENT UP NICLEY, REAL GOOD TO KNOW.
2X5@82.5KG - 182lbs This should have been the wieght for all working sets.

Deadlift 2x5@50kg
1x3@75kg
1x2@105kg
1x5@125kg used mixed grip on the working set seemed to really improve my form felt very tight no big problems completing the lift.

So, I was at my sisters house the other day and she is currently winning the war with her wieght so she had a set of scales sitting .Couldn't resist.
As it stands with clothes and boots I'm 198.2lbs
not sure of the muscle / fat ratio but strength is good.

Thought for today :
Spring Cleaning, Spring clean your mind. Brush away the cobwebs of guilt. Scrub out the stains of anxiety. Hoover up the dust of depression. Exfoliate the dead skin of inadaquacy.
Take your brain to the dry cleaners, don't lose the ticket.

[DustyMillar]

Mon 8th workout B

Straight into the numbers
Squat : 2x5@20kg
1x5@40kg
1x3@65kg
1x2@75kg
3x5@90kg - 198.4lbs

Press : 2x5@20kg
1x5@30kg
1x3@40kg
1x2@45kg
2x5@57.5kg - 126lbs failure on the last rep 2nd set finished with a push press.
1x6@50kg pressed until I failed, 7th rep.

Powerclean : 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
5x3@62.5kg - 137lbs working sets were pretty hard going glad I listened to Mangetotail .

Going to reset my Press to 50kg for working sets see how it goes, any advice?

Thought for today :
High and Low’s, we talk about the ‘the height of folly’ and ‘the depth of despair’. why is folly HIGH? and despair DEEP. Challenge conventional wisdom, experience the depth of folly and the heights of despair.

Any way the wife’s looking particularly good to night, going to see how my luck holds out. ( I must remember to floss my balls )

[Magnetotail]

"Going to reset my Press to 50kg for working sets see how it goes, any advice?"

Have you thought about microloading? My pressing movements are generally pretty poor in comparison to the rest of my training, and the only way I get anywhere now with my overheard press is microloading.

I bought a long, thick-ish chain from a hardware store, then just cut it down to size so that I had two chains collectively weighing 1.25kg. There's threads on here about alternatives to buying micro plates. My press is moving up nicely thanks to this, it might help you push through 57.5kg.

[DustyMillar]

Thank's Mangetotail,
Chain could be the way to go the smallest plate's I have are 1.25kg each. 2 lengths weighing 625g, that could work.
Should I still reset then use Chain?

[Magnetotail]

If I was you I'd reset to maybe 52.5/53.75/55. You know best how you feel. Depends how 57.5kg felt, and how progression has been over the last few sessions. If it'd had been progressing nicely until today when you came to a stall, maybe go for 55. That way you'll back at trying 57.5kg by the end of next week.

Though given you failed on the second set, this might suggest going back one or two more sessions would be useful to give you a good run at getting past 57.5kg. As I said, it depends how you feel with the weight you're at, that means more than arbitrary percentage deloads and so on.

PS. I like the new name you've given me! It'll be Mingetotail next.

EDIT: I just noticed this was you're first attempt 57.5kg. If you think you can make this weight next time, do that. If not, try something from above. You know best.

[DustyMillar]

Yea I've been slapped more than once, going stright for the MINGETOTAIL. Thought I'd ease my way into it!

[DustyMillar]

Wed 10th
The numbers
Squat : 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
3x5@92.5kg - 204lbs I’m really pleased with my progress on the squat It all seems to have the same difficulty level !

Bench press 2x5@20kg
1x5@40kg
1x3@55kg
1x2@75kg
3x5@85kg - 187lbs last couple of reps are starting to get slower but I think I’ve got plenty of room to go yet !

Deadlift 2x5@50kg
1x5@60kg
1x3@75kg
1x2@110kg
1x5@130kg - 286lbs I’m working up to my PR @ 155kg and right now I feel like I’m going to smash it.

I’ve been thinking about pressing on Fri I’m going to reset to 52.5kg and if I stall or fail when I get back to 57.5 I think it’s probably time to start micro loading.

Thought for the day:
Your Mind. Your mind is like the surface of a lake. It is calm and smooth, until anxious thoughts ruffle the glassy expanse. Empty your mind. Drain the lake. Refill it with Scotch.

[DustyMillar]

Hi all,
I haven’t posted in a couple of days due to spontaneous development of internal genitalia ! I have officially become a PUSSY.
On Fri I awoke to find pain on moving my right hip so did the sensible thing decided to leave training until Saturday. When Saturday came Sunday looked better, and so on until today where I find my hip marginally better but the rest of me is rearing to go! So tomorrow I plan to move into Workout B maybe with squats maybe not, we’ll see.
Any way I apologize to any one who gives a fuck and leave you with a …

Thought for the day:
Ignorance is bliss, Even Oedipus would agree he ruined a geat sex life. You can ask too many questions.

[DustyMillar]

wed 17th
Ok got realy pissed off with not training due to the sore hip!
So I decided to go to the gym and stop being a rageing manwoman.
didn't do any squatting, deadlifts or clean's.
but I did:
Bench press:2x5@20kg
1x5@50kg
1x3@75kg
1x2@85kg
3x5@90kg
last couple of rep's were getting difficult but not impossible

Press: 2x5@20kg
1x5@30kg
1x3@35kg
1x2@45kg
3x5@52.5kg
last reps on each set were real grinding sessions. I previously had no problems
with this weight. I can only put this down to the exess work on the triceps and anterior delts during the bench press.

I then finished up 3x5 body weight pull ups ( over hand grip )

Has any one got any ideas on a rutine that will rest my hip for a couple of weeks but won't give me a complete lay off ?

Thought for the day:
Negative feelings. When you have negative feelings write then down on a peice of paper, incinerate them above an open flame. Say to your self "Good bye negative feelings". Then go to the front door and throw it wide and exclaim " hello positive feelings, come on in ". If you find there are no positive feelings waiting on your doorstep scream as loudly as you can " POSITIVE FEELINGS, YOU BASTARDS YOUR'E SUPPOSED TO BE HERE".

[DustyMillar]

Fri 19th
Still nursing this fucking hip. Had a terrible nights sleep last night felt like I was up every hour. Wife said I was snoring, don't know how she could have heard me over her farting! Really lacking motivation right now.
today I did

Press : 2x5@20
1x5@30
1x3@35
1x2@45
3x5@55kg
this felt much better today going in with fresh triceps made all the difference.

Pull up's: 2x5@ BW
1x3@ BW
3x5@ BW+1.25kg
Really pleased at the ease of this never done weighted pull up's before.
Plan to bench press and pull up on MON if hip's still bad!

Thought for the day:
The funny side. Enhance your relationship by always laughing at your partners little jokes. If your partners little jokes aren't funny, laugh at her fat arse instead.

[DustyMillar]

mon 22nd
I want to talk about APPLIED strength.
True story! At the weekend I was down at the bar no real reason other than I fancied a pint. It came time for the walk home and I stopped for a piss in an alleyway. OK maybe not the smartest move.
But as I was leaving I saw a young homeless girl maybe, 19yrs. She was dirty a little smelly and totally out of it. I carried her home, and after much ado I convinced her to take a bath. One thing led to another and bang, we were doing it right there on floor. At one stage I was nailing her so hard you would have thought she was still alive.

If you give it hard they all come to life.

the numbers

Squat : 2x5@20kg
1x5@40kg
1x3@65kg
1x2@75kg
3x5@90kg really happy with this no pain in the hip. it went up well.

Bench press:2x5@20kg
1x5@40kg
1x3@65kg
1x2@75kg
3x5@92.5kg real grind on the last rep maybe need to start thinking about micro loading.

Deadlift: 2x5@50kg
1x3@65kg
1x2@105kg
1x5@125kg form was a huge pile of steaming horse shit how is it a week off can do that.

Thought for the day:
Change, embrace change but no heavy petting.
( this applies to corpse's also )

[DustyMillar]

wed 24th

Has any one been attacked by the dominatrix ninja whilst training?
I was on the last few reps of my 3rd set of cleans when out of nowhere
I suddenly had a stinging pain right across both arse cheeks as if spanked by a dominatrix but I was alone. Or so I thought , Dominatrix Ninja!!

I fully expect to wake up tomorrow feeling like Iv'e be anally invaded by King Kong.

Squat : 2x5@20kg
1x5@40kg
1x3@65kg
1x3@85kg
3x5@92.5kg-204lbs no problems all good.

Press : 2x5@20kg
1x5@30kg
1x3@40kg
1x2@45kg
3x5@57.5
cruised through this, more than happy. I stalled at this weight a few sessions ago.

Clean : 2x5@20kg
1x5@30kg
1x3@40kg attacked by dominatrix ninja
1x2@50kg
5x3@62.5kg-138lbs

Also did 2x5 BW pull up
1x3@1.26kg
3x5@2.5kg felt good

Thought for the day:
Urine,Let urine be the window to the soul. Every Monday morning, using a chop stick whisk your Urine in a porcelain bowl. If your urine turns frothy, you have a terminal disease and will dead by Saturday.

P.S. Can I have your car?

[DustyMillar]

The post is a day late but then training was a day late so on with the numbers.

Squat : 2x5@20kg
1x5@45kg
1x3@65kg
1x2@80kg
3x5@95kg - 209lbs felt good, though I'm 2 weeks behind where I'd like to be due to the hip problem I had a couple of weeks ago.

Bench press : 2x5@20kg
1x5@45kg
1x3@65kg
1x2@80kg
3x5@95kg - 209lbs seems strange for my bench and squat to be at the same level. I felt every rep today though. I might be slowing down on the bench? Have to wait and see.

Deadlift : 2x5@60kg
1x3@75kg
1x2@110kg
1x5@130kg - 286lbs form felt real tight good back position I think I have a good ways to go with my deadlift. I cranked out a good complete set. On working set I use mixed grip.

Question: I have been doing SS exactly 1 month and haven't had DOMs since my first workout. Now is this a bad thing, should I be working harder and feeling DOMs, or Is this a good thing as the rest and calories are doing their job's?
out of interest I haven't changed my diet and only drink marginally more milk than I used to. appox 1.5ltr a day. (3.1 US pints)
BW- 194lbs, 88kg @ 5"9'

Thought for the day:
pain, Make room for pain in your life!
If you feel just fine you need help seek out a therapist who will explore with you just why you are denying your pain.

[DustyMillar]

Mon 1st march
Evening all

lets get stuck into it.

Squat: 2x5@20kg
1x5@45kg
1x3@65kg
1x2@90kg
3x5@97.5kg - 215lbs no problems

Press: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
3x5@60kg - 132lbs sailed through

Clean: 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
5x3@65kg - 143lbs this was a complete COCK RASH of working set. Got interrupted completely lost focus and generally ass fucked the whole lot! So I will repeat these weights on Fri.

BW 88kg/193lbs. Not sure about this will need to start keeping an eye on my weight. I don't think my scales are even half accurate.

Thought of the day:
Green house effect,If everyone in the world stopped breathing for just 1 hour, the green house effect would no longer be so unmanageable.

[DustyMillar]

Yea baby I'm back, had a couple of enforced days off there, but now I'm ready to ROCK!

Cracked out workout A to day should have been WO B but I missed training on wed
here are the numbers.

Squat:2x5@20kg
1x5@45kg
1x3@70kg
1x2@90kg
3x5@100kg-220lbs kind of slow but no problems

Bench:2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
3x5@97.5kg-215lbs
After revising my log I noticed when starting SS on 1st Feb my 1RM was 90kg AWESOME. Reality check this work set was fucking tough serious grinding for last two reps last set, lock out achieved, just. I plan to repeat this weight before moving on maybe micro loading? note, haven't actually failed yet!

Deadlift:2x5@50kg
1x3@80kg
1x2@110kg
1x5@135kg-298lbs no big problems. mixed grip

Thought for today:
Chilly goodness, Do you ever find yourself staring aimlessly into the fridge.
If so remember this:
you may find chicken in your fridge
you may find pork in your fridge
you may even find steak in your fridge
but you will not find answers in your fridge.
Instead thank your fridge for the gift of chilly goodness, have another pint of milk.

[DustyMillar]

Mon 8th
Evening all

Workout B today.
SQUAT- 2X5@20KG
1X5@40KG
1X3@60KG
1X2@80KG
3X5@102.5KG - 226lbs
just cruising along.

Press - 2X5@20
1X5@30
1X3@40
1X2@50
3X5@62.5 -138lbs
Going to repeat this weight next time, achieved all reps but I think I used my knees on the 2nd and 3rd reps on the last set!

Cleans - 2X5@20KG
1X5@35
1X3@45
1X2@55
5X3@65KG - 143lbs
Weight felt good didn't have any of the problems I had last time. Form was a little off but not too bad, weight just seemed to fly up.

Thought for the day:
Dysfunctional family's, A dysfunctional family is not one which fails to function; a dysfunctional family is one which fails to function for you.
Make your family function for you by asking them to rub essential oils into your thighs.
If anyone refuses, ask them why they feel threatened by your thighs.

[DustyMillar]

Wed 10th Mar

Had a tough time today, expecting some serious adaption.

Squat - 2x5@20kg
1x5@45
1x3@65
1x2@95
3x5@105kg -
Getting slower but all full depth good and clean. I'm progressing really well on these.

Bench press - 2x5@20kg
1x5@45
1x3@65
1x2@90
2x5@100kg
1x4@100kg last rep I could have counted but I would always know the bar didn't touch my shirt.

Dead lift - 2x5@55kg
1x3@80
1x2@115
1x5@140kg -
This was fucking tough but all clean reps, just 3 workouts away from PR previous PR 1rep max 155kg.

Thought for today:
Connecting with others. It is important to connect with others you can achieve this by glueing your forehead to some one else's.

[DustyMillar]

Hi boys an girls,
I, have been abducted by lazy aliens, I seem to have been gone for about 10 days and they only probed me yesterday! I normally wouldn't mind but they said the gym on the mothership was invitation only and I didn't even get a reach-a-round!

Back to normal on Mon

for any one who cares, A thought for the day:
Failure, Failure is only success waiting to happen. The next time you feel like a failure just say to your self
" I'm waiting to happen. "

[DustyMillar]

Mon 23rd

Squat - 2x5@20kg
1x5@40
1x3@60
1x2@80
3x5@102.5kg - 226 lbs

Press - 2x5@20kg
1x5@30
1x3@40
1x2@50
3x5@60kg - 132 lbs

Clean - 2x5@20 kg
1x5@30
1x3@40
1x2@50
5x3@62.5 kg - 138 lbs

really need to be more consistant.

Thought for the day:
It's never to late, does it feel to late to change your life? If so turn all your clock's back 3 hours. Use your extra 3 hours to change your life, if you can't do it in 3 hours, your destened to die alone in pool of your own piss........... Have a nice day.

[DustyMillar]

Wed 24th

Squat - 2x5@20kg
1x5@45
1x3@70
1x2@95
3x5@105kg - 231lbs

Bench press - 2x5@20kg
1x5@45
1x3@65
1x2@85
3x5@97.5kg -215lbs

Dead lift - 2x5@55kg
1x3@80
1x2@115
1x5@140kg -308lbs

Everything seems back on track. repeated these weights due to the days off.
Found bench difficult but completed all set's. Squat was OK, a little slow but on a whole not bad. Dead lift was good, found the weight easier than a week ago. Previous PR for 1Rep was 155kg I'm only 3 workouts away!

Thought for the day:
Death, Do not be afraid of death. Death is merely the continuance of life,
just without all the breathing and stuff, eat spinach!

[DustyMillar]

Sat 27 March

I wasn't feeling too hot on Fri so I trained to-day, I even phoned into work sick. I told my boss "I won't be in I have ANAL BLINDNESS", He says "what the fuck's that". I tell him " I can't see my arse getting out of bed all day".

The numbers,
squat - 2x5@20kg
1x5@45
1x3@70
1x2@95
3x5@107.5kg - 237lbs

press - 2x5@20kg
1x5@30
1x3@40
1x2@50
3x5@62.5kg - 138lbs

clean - 2x5@20kg
1x5@30
1x3@40
1x2@52.5
5x3@65kg - 143lbs

Good to-day all numbers are going in the right direction. When I begun SS on the 27/1 I tested my 1 rep max SQUAT WAS 110kg on mon I'll be cracking out sets across! My clean was 70kg so a couple workouts to go but defiantly getting close. Hay stop laughing I know the numbers are still shit but I'm quite pleased. Consistency is still my enemy.

Thought for the day,
journeys,Going on a journey? Make it a unique transformational experience. This is easily achieved by changing your underwear in the middle isle. There may be some discord for your fellow passengers, fear not, simply explain It's not an explosive device, it's a PENIS.

[DustyMillar]

Tues 30/3

Afternoon all, consistency has eluded me once again but I did manage to get training today. wahoo.

Squat - 2x5@20
1x5@45
1x3@70
1x2@85
3x5@110kg - 242lbs this felt ok a little slow but still moving.

Bench press - 2x5@20
1x5@45
1x3@65
1x2@85
3x5@100kg - 220lbs really fucking heavy. last rep of each set was a grind. If I had been using a spotter on the last set he would have been shouting " ALL YOU MATE, ALL YOU" then I would have to had shove a bar bell up his arse. But like I said to the wife last night " I got it up baby ".

Dead lift - 2x5@60
1x5@85
1x2@120
1x2@145
1x2@145
1x1@145 -322lbs I felt a little tweak in my lower back on the 2nd rep so I broke it up and by the last rep I was fucked. I think because I was in a hurry and did extra warm up reps by mistake this may be due to fatigue I'm going to repeat this weight before moving on.

Thought for the day,
Pets, show your animal companion your appreciation for them by alowing them to come on your next Tantric studies weekend.

[DustyMillar]

Ok I have been training just not posting I really am a lazy shite.

I haven't been staying on strict SS but here is what Iv'e been at.

Thurs 1/4/10

Squat - 2x5@20kg
1x5@45kg
1x3@70kg
1x2@95kg
3x5@112.5kg - 248lbs

press - 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
2x5@65kg
1x3@65kg-143lbs 1st rep good 2nd rep push press 3rd rep FAIL.

Clean- didn't do any cleaning this day the gym had no power and as I couldn't
see the bar by the end of my presses, thought I'd call it a day.

Due to power outage and lack of light at the gym I didn't train until the following
Thursday, 8/4/10.
I was just arsing about this day.
Bench press- 2x5@20
1x5@45kg
1x3@65kg
1x2@85kg
3x6@97.5kg-214lbs Iv'e been stalling @ 100kg
Then I did Burpee/pull-up's X 50 appox 7min.

Today Sat 10/4
Squat -2x5@20kg
1x5@45kg
1x3@70kg
1x2@95kg
3x5@112.5kg - 248lbs I was surprised at this seeming a lot easier than a week ago.

press -2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
3x5@65kg-143lbs again very surprised I just ate this up to day.

then did a wee METCON
10-8-6-4 of
pull up's
box jumps
sit up's

I know this off program, I could do with a little advice. I want to add a metcon element to my training. Should I do the SS program as prescribed and do a quick metcon afterwards? do a metcon on a separate day? or slim the program down like I did today? Any thoughts would help!

Thought for the day:
Saying "yes", learn to say "Yes" to yourself. If yourself gets too demanding learn to say "We'll see" or "Not right now" or "Maybe later".

[DustyMillar]

Tues 13th

Squat - 2x5@20kg
1x5@50kg
1x3@75kg
1x2@100kg
3x5@115kg - 253lbs First time using a belt to-day I seem to be between belt holes can't get the smallest holes and the next size up I think isn't tight enough. But the squats went well.

Bench press - 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85
3x5@100kg - 220lbs I have been finding this weight a real grind. completed all reps though. 102.5kg next time.

Deadlift - 2x5@55kg
1x3@85kg
1x2@120kg
1x5@145kg - 319lbs Not to good to day first time with a belt, DIDN'T LIKE IT.
1 rep then had to reset, 3 reps then 1 rep. not sure what happened here had the same sort of experience at this weight before. I think I'll add 5lbs next time see what happen's.

finished with 10,8,6,4 of pull ups, box jumps, sit ups.

And a thought for the day:
Your mind, Your mind is like a motorway it can sometimes become jammed with too much traffic. This is easily remedied, avoid the jams by never using your mind on bank holidays.

[DustyMillar]

Mon 19th

Squat - 2x5@20kg
1x5@45
1x3@70
1x2@100
3x5@117.5kg - 259lbs

Press - 2x5@20kg
1x5@30
1x3@40
1x2@55
working sets,
1x4@67.5
1x3@67.5
1x3@67.5kg - 149lbs going to stay at this weight and try to work this up. I think if I was more consistent with my work outs this wouldn't be a problem.

Didn't clean to day just messed about with chin ups. Try'd out a new chin/dip belt got bored after doing singles up to 20kg. (1.25kg increments).


Thought for the day:
Development, When you have a particularly bad day and feel that you are going nowhere FAST. I like to look for the positive wherever I can find it. On these days I consider a HARD-ON as personal growth.

[kittenSmash]

Good progress man, especially with the missed days. And this log is hilarious, glad I found it.

[DustyMillar]

Thanks for the support Kittensmash. I'm really quite fucked off with my self, no matter what I do I can't see to get to gym more than 2 times a week, if I'm lucky, at the min. But next week WILL BRING CHANGE. I just need to survive this weekend long STAG DO . Where I intend to try and pickle my self in GUINNESS. Then because I've been pickled and will there fore be preserved for ever I may find the to time train consistently.

I reckon my numbers would go through the roof if I was lifting 3 days a week.

Thought for the day:
Holidays, Valentines day - for your girlfriend , Mothers day- for your mother, Fathers day - for your father. How about you? What's out there just for you? Well think on this " STEAK, BLOW JOB AND SHUT THE FUCK UP DAY " It's self explanatory, its simple, its just for us guy's.

(lets see hallmark screw with that!)

[jameson]

The last day we were in Ireland, my wife looked at me and said, "Your eyes are yellow." As it happened, we'd both forgot to drink water while we were there. All we drank the entire time was Guinness (other than coffee at breakfast). Well, I had a Smithwicks in Kilkenny. Apparently, we'd both become jaundiced from too much beer. Good luck on the pickling this weekend!

[DustyMillar]

Well I survived the week end. My relationship with my liver, on the other hand did NOT! She fucking left me, said she couldn't live this way any more. For a FUCKING VEGAN!

Mon 26th

Squat - 2x5@20kg
1x5@45kg
1x3@70kg
1x2@100kg
3x5@120kg - 264lbs PB more than pleased with this I guess all the extra Guinness calories really helped.

Bench Press - 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
worksets:
1x4@102.5kg -226lbs
1x4@102.5kg
1x2@102.5kg not over pleased with this. will repeat this weight on friday yes FRIDAY I will be consistent this week.

Dead lift - 2x5@55kg
1x3@85kg
1x2@120kg
1x5@145kg -319lbs Finally got this set complete. Will move on FRIDAY.

Thought for the day:
Gift horse, Never look a GIFT HORSE in the mouth. Do encourage it to crap on your roses.

[DustyMillar]

Up date
Body Weight - 88kg-194lbs

On yeasterday's workout I used a belt on my squats.
The problem is I find it much better to dead lift without one
does anyone have any thoughts on this?

[LeonidasfromSparta]

I've been following your log man, nice job. As for the belt I would suggest you put the belt on your last warm up set, in order for it to set up properly. But if you feel better without it, just don't put it.

[DustyMillar]

Thank's Leo,
I tend to only use a belt for squats but no other exercises, and only on working sets. As far as deadlifting goes I just can't seem to get deep enough while wearing one, I'll probably just not bother wearing it.

[jameson]

Try wearing the belt a little higher. This should give you adequate clearance yet still provide resistance. If this doesn't feel better/work to your advantage, drop the belt or go with a smaller one.

[DustyMillar]

Good tip Jameson will try it out on fri.

today's workout went v-well, felt a little stiff going into it but warmed up well.

Squats - 2x5@20kg
1x5@45kg
1x3@70kg
1x2@100kg
3x5@122.5kg - 270lbs these were tough. I really enjoyed squatting today It was the first time I properly felt pushed. All clean good reps!

Press - 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
2x5@67.5kg - 149lbs
1x3@67.5kg Got the bar about an inch above my skull and it stopped dead. last B session I managed 4,3,3 rep @ this weight. so 3x5 next time out! Still reasonably pleased with strength gain.

Power clean - 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
5x3@67.5kg - 149lbs I had absolutely no problems with this weight bring on 70kg, Coincidently when starting SS 70kg was my 1RM on the clean.

Iv'e never posted any Goals so here they are:
SQUAT - 200KG - 440LBS
DEADLIFT - 250KG - 551LBS
BENCH PRESS - 150KG - 330LBS
PRESS - 100KG - 220LBS
CLEAN - 100KG - 220LBS
There is no real rhyme or reason for these numbers, other than what I consider a bench mark.

Thought for the day:
Self indulgence, We can't be sensible all the time. Every now and then throw caution to the wind, buy your self twice as much tofu as you really need.

[DustyMillar]

Fri 3oth
Mixed bag today after taking advice from Leonidas and Jameson gave the belt another try on the deadlifts. Stills feels strange but a lot more comfortable. Felt very high, seemed to sit just above the bellybutton?
Any thoughts?

Squats - 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@125kg - 275lbs Thought I was going to fail on the 3rd rep 2nd set. Then realised I was being intimidated by the THOUGHT of the weight, kicked my mental arse into gear and ate it up.

Bench - 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
1x3@102.5
1x3@102.5kg - 225lbs
1x0 ? What the fuck! got a sharp pain in my L bicep tendon when unracking for the 1st set. I think I have to deload. Then micro load form there, thinking 97.5KG moving up 1.25KG @ a time. Could use a little help here any suggestions?

Deadlift - 2x5@60kg
1x3@90kg
1x2@125KG
1X5@150KG - 330lbs Was very surprised I had no pain in the L bicep. Used a belt as stated above felt OK but a little strange will continue to use on work set, see how it goes. Heavy but it's supposed to be right, no problems. Next deadlift workout will see me lift my all time PR@1 rep, for 5 reps.
On starting SS in February my 1 rep max was 140kg.

All in all very happy with squats and deadlifts concerned aver pressing!

Thought for the day:
Learning from history, Always wait at least 1 hour after eating, before you stick your tongue in an electrical socket.

[jameson]

Assuming a 4" belt, that does seem a bit high. Many recommend loosening the belt a notch from where you would normally wear it during a squat. I guess you should just play around to see what feels best. It may be that you need a thinner belt if you're set on wearing one.

[DustyMillar]

hi Jameson, very new to using a belt so I'm not sure how its supposed to feel. but I think it did help some with keeping my form tight. I might persist for a while and see if I can work it out.

[kittenSmash]

Cheating bitch liver

[DustyMillar]

Where it may be a valid point KittenSmash It's not really the kind of advice I was looking for. I will nonetheless take it under advisement, I'll file it under "B for Bollocks" and place in my "useless contribution from random gob shite",sub-folder. :D

[Danish Viking]

FWIW I've never had much benefit of my belt on deadlifts - yet I love it on squats.

Somewhere in the books Rip talks about how you may want a different belt for deads than for squats. That's my case anyway - my squat belt seems too wide.

Notwithstanding, I am planning to try and get some use out of it next time I deadlift - if I have any luck, I'll drop you a line.

Nice lifts by the way. Your bench is way ahead of your other lifts anyway, so no harm in deloading and working back up.

[DustyMillar]

Thanks very much Danish, I think my bench numbers come from years of press up's in the marines, I'm going to take it down to 97.5kg and microload from there. I'm still not convinced on the use of a belt, though Iv'e been using a standard 4" power-lifting style belt for a couple of week's I find it good for squats but not much else, I think Ill just see if I get used to it! If not Ill stop using it for deads.

By the way been reading your log keep up the good work, seem's like you are on the right road after your accident though it may be along one.
Ps: love your pastries.

[DustyMillar]

Mon 3rd may

Squats - 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@127.5 - 281lbs by fuck this was hard! finished it though.On to 230 on wed.

Press - 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
1x5@67.5
1x4@67.5
1x3@67.5 - 149lbs not good. going to deload to 65kg and micro load 1kg at a time.

P/C - 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
5x3@70kg -154lbs lost form a bit on the last set so I'm going to repeat on Fri.

Thought for the day :
Wine, If a woman drinks two glasses of wine a day it increases the chance of a stroke. If she drink's a whole bottle it increases the chance that she'll suck it as well.

[DustyMillar]

Thurs 6th May
Should have trained yesterday but a sick 4yr old needed her daddy more. Bless.

Squat: 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@130kg - 286lbs PR first time Iv'e ever squatted 130kg and I nailed 3x5. It's strange they seemed easier than 127.5kg?

Bench press: 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
3x5@98.5kg -217lbs This felt much harder than it should! I'm going to stay around 1kg-2.2lb increment's from now on.

Deadlift: 2x5@60kg
1x3@90kg
1x2@130kg
1x2@155kg
1x2@155kg - 341lbs Had to reset after 2nd work rep then grip just failed and rolled open on the 4th . But it's not all bad news, this is my all time PB 1rep max on the dead lift. and I just got 4 reps out of it. Going to repeat weight again though.

Thought for the day:
Respect, Your parents are your elders, treat them with respect. Ask them to award you with the same respect. If they FAIL to do this, start checking out all the old folks homes in the area. Ensure your parent are made aware of your actions. They may just become more attuned to your emotional needs!

[DustyMillar]

Iv'e decided to re-evaluate some life goals

I WANT TO BE HULK STRONG

[DustyMillar]

Mon 10/5

Squats: 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@132.5kg - 292lbs I was moving so slow on the last rep of each set I thought someone had suspended time. V tough squats today. I foresee a stall in the future, Ohhhhh!

Press: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
3x5@65kg-143lbs this felt heavier than it should have. I don't know what the fuck's going on with my press exercises. 1kg increments from now on.

Cleans: didn't have time.

Thought for the day:
Appearances, You don't really need MAKE UP! Celebrate your authentic face. Go frighten some kids.

[DustyMillar]

Wed 12/5

Squats: 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@135kg - 297lbs On the last 2 reps of each set I thought my head would explode!!! I don't know how many more squat sessions I have in me before I stall.

Bench press: 2x5@20kg
1x5@45kg
1x3@65kg
1x2@85kg
2x4@99.5kg -219lbs
1x0 complete FAIL, I have absolutely no idea what is going on with my pressing, seem to have developed bicepital tendinitis, squatting seems to aggravate it? Any one come across this before? How did you rehab?

Dead lift: 2x5@60kg
1x3@90kg
1x2@130kg
1x5@155kg - 341lbs I think my form was a little loose on this today but I nailed the set. Did it without a belt felt much better.

Thought for the day:
Mummy doesn't always know best?, " You won't get anywhere in life by sitting below that tree all day ", mummy Newton to her son Isaac.

[DustyMillar]

Fri 14/5

Was talking to my mate the other day when his wife came in. An older woman yes he's a toy boy. Anyway she had two black eyes! I said after she went out of the room "what happened to her"? "Oh that" Peter says "oh goin through the change". I say "that doesn't happen in the change". Peter say's "it does if the change is in my pocket"!!!!

Squat : 2x5@20kg
1x5@55kg
1x3@80kg
1x2@110kg
3x5@137.5kg - 303lbs Really tough was pretty wiped out after these.

Press: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
1x5@66kg
1x4@66kg
1x0@66kg -145lbs Left elbow/bicep is really pissing me off. Went to unrack for my last set and couldn't support the weight had the put down again in the rack.

Clean: 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
1x2@70kg - 154lbs elbow/bicep fucked me again should have been working set's.

Really don't know what to do with this elbow, no pain until I got to the working sets on the press. And I don't have any pain today 15th/5. Well legs are unsurprisingly tired, but's that's all.

Up date: BW: 88kg / 194lbs.

Thought for the day:
Your BODY.Your body is a truly magnificent instrument. Why not ask it to join the philharmonic orchestra.

[DustyMillar]

So yesterday Sun 16th, I got "the question".
I was at a family function, 60th birthday party. I was talking to cousin I hadn't seen in a while, he said "so are you doing a bit of training these days", "a bit" I say "about 3 times a week" He ask's "are you taking steroids" The look on his face when I said "no, only milk". I nearly pissed myself.
( though on reflection this could have been the Guinness )

[DustyMillar]

Up date BW 89kg / 196.2lbs.
I haven't been training this week due to pulled muscles in my back. That'll teach me to play on a bouncy castle pissed.
Back at it on Monday, at least the rest might help my elbow/bicep problems.

[DustyMillar]

I'm back and my elbows feel good at the min, Iv'e had no problems with my back and most importantly on to the performance.

Squat: 2x5@20kg
1x5@55kg
1x3@80kg
1x2@110kg
3x5@137.5 / 303.1 lbs Iv'e been thinking about introducing a light day on Wed, though I haven't stalled yet I feel it's better to keep progressing and not stall in the first place. Currently making 2.5kg / 5.5lbs increments. Any thoughts?

Press: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
5x3@66kg / 145.5lbs Changed this to 5 sets of 3 reps Iv'e been having a lot of problems with my pressing movements for the last few weeks. This seemed to help greatly. At least I figured out what caused it a little while ago I decided to do chin up singles working up to 20kg, the weight wasn't a problem. Though I had forgotten about an old injury which has left me with only 75% rotation in the left wrist. So no BB curls for the girls by Dusty and likewise chin ups don't mix well with me. Superannuation just causes too much stress on the elbow and wrist. So Ill just stick to pull up's from now on. never had a problem with them before.

Was still tentative about my left elbow so I substituted Cleans for

Sumo Dead lift High Pulls: 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
3x5@70kg / 154lbs I had forgot how much I enjoyed this exercise. I might stick with these for a little while though I don't know how it will effect my clean performance?

Thought for the day :
Special Olympics, At the special Olympics do they have reserved parking for regular people?

[DustyMillar]

Wed 26th May

I got caught short yesterday and went to take a dump in the toilet at the shopping centre ( Read: Mall, for our US brethren ). I sat down and after a few seconds I hear " Hello, mate how you doing". This was fucking odd but I didn't want to be rude so I answered " not to bad thanks ". After a pause I heard " so, ah, what you up to"? At this stage I'm starting to freakout but answer " having a crap". Then I hear " hang on mate Ill have to call you back some cunt in the next cubicle keeps answering everything I say"!

Needless to say I felt a little silly though It could have been a lot worse, There is a reason men don't like to strike up conversation in rest rooms.

Squat: 2x5@20kg
1x5@60kg
1x3@85kg
1x2@120kg
3x5@140kg / 308.6lbs PR Hamstring felt tight going in today but had loosened up by the last warm up set. Fuck knows how I'm gonna feel on Fri.

From here on every time I add weight to my squat it's new PR.
Now that's cool

Bench press: 2x5@20kg
1x5@45
1x3@65
1x2@85
5x3@99.5kg / 219lbs felt OK elbow complained a little on the last two sets but increase 1 more kg on Mon. This slight variation seems to be working quite well as REHAB.

Dead lift: 2x5@60kg
1x3@90kg
1x2@135kg
1x3@160kg / 352lbs PR failed on 4th rep. will repeat on Mon.Previous 1RM was 155kg any weight increase now is a PR.

Iv'e decided the use of a belt on dead lifts suck, and don't plan using it for anything other than squatting.

Thought for the day:
Battle of the sexes, MEN and WOMEN ARE DIFFERENT.
( also by the same author, " Men are from bars, women have no penis" )
available from Dusty's verbal diarrhoea Ltd, price £9.99

[DustyMillar]

Fri 28/5, good evening one and all.

Squat: 2x5@20kg
1x5@60kg
1x3@90kg
1x2@125kg
3x5@142.5kg / 314lbs. so I took my camcorder to-day good day though i think i may have failed in my 2nd set have a look. any form check is welcome.

http://www.youtube.com/watch?v=2o8tkDw67LU
p.s sorry about the music I moved my phone in between set's

Press:2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
5x3@67kg / 147lbs slowly on the way up.

sumo deadlift high pull: 2x5@20kg
1x5@35kg
1x3@45kg
1x2@55kg
3x5@72.5kg / 160lbs all good

Thought for the day:
Satisfaction, Satisfy your inner child by eating 20 doughnut's.

[DustyMillar]

Hello I have returned.

I'm back after a couple of months of off piste / program madness.
Boy do I regret it.

I've been fucking around with moderate weight for lots of sets of 5's what a waste of time.

after about 2 months the only thing I have achieved is to lose about 3kg of body weight, 20kg on the squat, 12.5kg on the press, 15kg on the clean and 22.5kg on the bench. haven't done any deads yet.

last Fri 30th jul squat-worked up to 120kg
bench-worked up to 80kg

Today squat- 3x5@125/275lbs
press-3x5@55kg/121lbs (worked up to these weights)
Clean-3x5@50kg/110lbs
finished off with 3x5 bw dips.


Thought for the day: SLAGS and LEGEND'S
We've all had the slags and legends conversation with a woman " If a girl sleeps with a lot of blokes she is a slag, if a bloke dose it with a load of girls he is a legend, bla bla bla fucking winge."
Well think on this: If a KEY opens a lot of locks it is a MASTER KEY.
If a lock is opened by a lot of keys well, its simply a SHITTY LOCK!

[gamedog]

Well think on this: If a KEY opens a lot of locks it is a MASTER KEY.
If a lock is opened by a lot of keys well, its simply a SHITTY LOCK!

LOF'NL Dusty! Nice to see you back! get under that bar and start smashing new PR's!!!

[DustyMillar]

Thanks Gamedog for the welcome back .

So Wed 4th:

Squat- 2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@130kg / 286lbs

Bench- 2x5@20kg
1x5@40kg
1x3@55kg
1x2@75kg
3x5@85kg / 187lbs

Deadlift- worked up to 130kg overhand grip sets of 3.
Finished off with 3x5 BW pull ups ( over hand grip )

previous numbers squat-145kg 1x5, bench-102.5kg 3x5, deadlift-160kg 1x5.

Well that's both workouts complete and where things stand.

Thought for the day: Being true to your self.
Its ok to be you. Its not ok to be someone else. Spare a thought for all those other people who are someone else.
It must be just awful for them!

[DustyMillar]

Mon 9/8/10

Squat- 2x5@20
1x5@50kg
1x3@80kg
1x2@105kg
3x5@132.5kg/292lbs

Press- 2x5@20
1x5@30
1x3@40
1x2@50
5x3@60kg/132lbs

Clean- 2x5@20
1x5@30
1x3@40
1x2@45
5x3@57.5kg/126lbs

Thought for the day: TOO MUCH BEER
I was in the bar at the weekend talking to this gorgeous bird, I finally got her home and was sucking her off when I thought,
"Hang on a minute."

[DustyMillar]

evening hope your all getting MASSIVE!

Fri 13/08/10

Squat:2x5@20kg
1x5@50kg
1x3@80kg
1x2@105kg
3x5@135kg/297lbs
this was just enough weight today 2.5kg jumps from here on me thinks!

Bench:2x5@20kg
1x5@40kg
1x3@55kg
1x2@75kg
3x5@90kg/198lbs
time for 2.5kg jumps here too me thinks!

Deadlifts:2x5@60kg
1x3@90kg
1x2@115kg
1x5@140kg/308lbs felt ok mixed grip on work sets.

Thought for the day: GOD creator of logic
On this day I will create Man and Woman with original SIN. Then I will impregnate woman with myself as her child,
so that I may be born in human form. Once alive I will kill my self as a sacrifice to myself.
So that you may be saved from the Sin that I originally condemned you too .

[DustyMillar]

Wed 18/8/10

squat: 2x5@20kg
1x5@60kg
1x3@80kg
1x2@110
1x5@137.5kg/303lbs
1x3@137.5 FAIL, will repeat next time.

Press: 2x5@20kg
1x5@30
1x3@40
1x2@50
3x5@62.5kg/137lbs All good

Clean: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
5x3@60kg/132.2lbs

Thought for the day: Labrador dogs
Is it coincidence how many of there owners go BLIND.

[DustyMillar]

Fri 20/8/10

No Squats today!!!!!!

Bench press: 2x5@20
1x5@40
1x3@55
1x2@75
3x5@92.5kg/203lbs

Deadlift: 2x5@60kg
1x3@90kg
1x2@115kg
1x5@145kg/319lbs all good.

pull up's BW 3x6

Thought for the day: Opinions
Some people say opinions are like arseholes everyone's got one and they all stink!

I tend to think that Opinions are more like Orgasms.

Mine is more important and I don't really give a fuck if you have one, at all.

[DustyMillar]

Hiiiidayyyy HO,

squats: 2x5@20kg
1x5@60kg
1x3@80kg
1x2@110kg
2x5@137.5
1x4@137.5kg/303lbs will repeat until I get all reps.

Press: 2x5@20kg
1x5@30kg
1x3@40kg
1x2@50kg
2x5@65kg/143lbs

Dips: BW 3x8

Thought for the day: Advertising on porn websites
Oh fucking REALLY, If I could "get ripped in 4 weeks" and "have sex with gorgeous local girls". Would I be sitting here at 0330 in the morning with my pants round my ankles trying furiously to pull the head off the old ZIPPER WOOKIE.

[slowjoe]

Hiiiidayyyy HO,

<snip>

Thought for the day: Advertising on porn websites
Oh fucking REALLY, If I could "get ripped in 4 weeks" and "have sex with gorgeous local girls". Would I be sitting here at 0330 in the morning with my pants round my ankles trying furiously to pull the head off the old ZIPPER WOOKIE.

You spent all day thinking of that? Or all night?

Anyway, love the training log, Dusty. Always brightens my day to see another post from you.

[DustyMillar]

527

Breakfast the most important meal of the day.

Thought for the day: Good old day's
My Granny was complaining " young men now a days aren't as polite or charming as they used to be",

I had to explain "That's cause no one's trying to fuck you Nana".

Dedicated to Slowjoe, thanks Joe, it's nice to know my mindfart's bring happiness to others!

[DustyMillar]

mon 30/8/10
I'm going to train at least 2 times this week I promise.

Deadlift: 1x5@40kg
1x5@50kg
2x5@60kg
1x3@90kg
1x2@120kg
1x5@150kg/330lbs

Bench press: 2x5@20kg
1x5@40kg
1x3@55kg
1x2@75kg
3x5@95kg/209lbs

Pull ups: 3x7@ BW - 89kg/196lbs
Aim to train 2 times this week min.

Thought for the day: Golf
Golf and women are lot alike, If she's not using my wood she should be using an iron!