Shutupandsquat Posted January 15, 2011 Author Report Share Posted January 15, 2011 LegsV-squats120/5160/5160/5200/5240/5 (should have gone heavier)Leg Press200/10320/10450/6Lunges26's/1030's/10Leg extensions36/1550/25Glute Ham Raises (all body weight)12 reps8 reps8 repsMachine toe press146/15182/15218/10 DROPSET! 173/8 DROPSET! 127/10 Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 15, 2011 Report Share Posted January 15, 2011 Do you do any free squatting? Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted January 15, 2011 Report Share Posted January 15, 2011 Do you do any free squatting?He does whenever our one power rack isn't in use Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 15, 2011 Author Report Share Posted January 15, 2011 Do you do any free squatting?He does whenever our one power rack isn't in useExactly. Fuckin' squat, deadlift, seated rows (does those in that order EVERY SINGLE WORKOUT) man with the backwards hat was using it. Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 15, 2011 Author Report Share Posted January 15, 2011 Do you do any free squatting?Just looks through the thread. There's a video of it. Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 15, 2011 Report Share Posted January 15, 2011 Do you do any free squatting?He does whenever our one power rack isn't in useExactly. Fuckin' squat, deadlift, seated rows (does those in that order EVERY SINGLE WORKOUT) man with the backwards hat was using it.Tap him on the shoulder and ask him how many sets he's got left. The standard answer is "one more". Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 15, 2011 Report Share Posted January 15, 2011 Do you do any free squatting?Just looks through the thread. There's a video of it.Squats are strong. Quote Link to comment Share on other sites More sharing options...
PeterDolan Posted January 15, 2011 Report Share Posted January 15, 2011 He does whenever our one power rack isn't in useExactly. Fuckin' squat, deadlift, seated rows (does those in that order EVERY SINGLE WORKOUT) man with the backwards hat was using it.Tap him on the shoulder and ask him how many sets he's got left. The standard answer is "one more".Haha funny how that works :pfft: Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 15, 2011 Author Report Share Posted January 15, 2011 He does whenever our one power rack isn't in useExactly. Fuckin' squat, deadlift, seated rows (does those in that order EVERY SINGLE WORKOUT) man with the backwards hat was using it.Tap him on the shoulder and ask him how many sets he's got left. The standard answer is "one more".Hahaha. He was using the squat bar for his 75 kg deadlifts Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 Weighed in at 67.5 today \:D/ Chest + BicepsIncline Bench press (barbell)60/570/570/580/590/5Flat bench (barbell)60/1080/682/5 DROPSET! 50/9Dips88.1/1099.5/688.1/867.5/19Incline flys20's/1024's/8Alternating dumbbell curls.6's/257's/208's/25Machine preachers4.5/257/3016/20Cable ez-bar curls13.5/3018/2532/10 DROPSET! 22.5/6 DROPSET! 18/8 Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 Strong incline bro. Interesting to see you follow this with Flat BB. A dumbbell press would be my choice but we are all different. Good to see dips in there too. Ka pai. :nod: Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 Strong incline bro. Interesting to see you follow this with Flat BB. A dumbbell press would be my choice but we are all different. Good to see dips in there too. Ka pai. :nod:I switch up every now and then. I just feel the pump more on barbell and I've had better growth (although my chest still sucks) Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 Strong incline bro. Interesting to see you follow this with Flat BB. A dumbbell press would be my choice but we are all different. Good to see dips in there too. Ka pai. :nod:I switch up every now and then. I just feel the pump more on barbell and I've had better growth (although my chest still sucks)Chest is one of those things which responds slowly. Just focus on getting strong(er). Heavy pressing movements with some other finishing stuff if you must. Dips are good money. What is your 1RM flat bench? Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 100 Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 Bodyweight and a half. :nod: Good money.A lot to work with there Pete junior. Keep it simple and keep working hard. Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 Yeah. Thanks for the advice. I'd like to get the 1rm up to 110-120 though by the end of the year Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 Yeah. Thanks for the advice. I'd like to get the 1rm up to 110-120 though by the end of the yearHopefully you plan to keep growing. Build a solid platform with incline bench and your flat will follow. Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 Hopefully you plan to keep growing.If I didn't plan on it, I wouldn't be doing this Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 Hopefully you plan to keep growing.If I didn't plan on it, I wouldn't be doing this Trust me mate, there are plenty of people who are more interested in keeping low bodyfat rather than building muscle. :pfft: Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 16, 2011 Author Report Share Posted January 16, 2011 Hopefully you plan to keep growing.If I didn't plan on it, I wouldn't be doing this Trust me mate, there are plenty of people who are more interested in keeping low bodyfat rather than building muscle. :pfft:Yeah, I'm not one of them. I don't have a whole lot of fat but I'm not really fussed about it. I don't understand why people even fuss about it so much in off season as well. Quote Link to comment Share on other sites More sharing options...
Dr Squat Posted January 16, 2011 Report Share Posted January 16, 2011 If I didn't plan on it, I wouldn't be doing this Trust me mate, there are plenty of people who are more interested in keeping low bodyfat rather than building muscle. :pfft:Yeah, I'm not one of them. I don't have a whole lot of fat but I'm not really fussed about it. I don't understand why people even fuss about it so much in off season as well.Could be a topic to discuss when you have dinner as a family. Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 18, 2011 Author Report Share Posted January 18, 2011 Back. Was tired as f*ck so put up shit numbers.Reverse close-grip pull ups67.1/1078.5/882.1/687.5/3 DROPSET! 67./4 then 2 negative with 5 seconds squeeze at topOver hand bent over rows60/12100/8120/5 DROPSET! 100/6 DROPSET! 60/15T-bar rows60/1280/690/460/650/620/20Rope pull overs50/1263.5/8 DROPSET! 54.5/7 DROPSET! 50/6Prone rear delt front raises6/128/12Deadlifts60/560/5100/5100/5140/6 Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 19, 2011 Author Report Share Posted January 19, 2011 Shoulder und TRICEPS!Barbell shoulder press40/550/560/560/575/5Straight bar upright rows35/1040/1042.8/8 + 4 negativesLateral raises15's/1220's/820's/8Shrugs60/12100/12100/12Close grip bench60/560/570/580/590/5Two arm standing over head extensions16/1218/1018/10Dumbbell kickbacks6/1210/4 DROPSET! 8/6 DROPSET! 6/10 Quote Link to comment Share on other sites More sharing options...
Shutupandsquat Posted January 21, 2011 Author Report Share Posted January 21, 2011 LegsBack squats60/570/575/580/5105/5Leg press160/12240/10280/7 DROPSET! 240/6 DROPSET! 200/7 DROPSET! 160/8 DROPSET! 120/7 DROPSET! 80/12 DROPSET! 40/15Leg extensions71/1284/12Seated leg curls54.4/1072/10Toe press80/2080/2080/25 Quote Link to comment Share on other sites More sharing options...
tomsammce Posted January 21, 2011 Report Share Posted January 21, 2011 not bad for a dolan. how old are u tiny tank? Quote Link to comment Share on other sites More sharing options...
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