PhysicalDevelopment

[PeterDolan]

Hams + Calves

Squats

60x10

100x5

140x1

165x8

140x8

100x10

Romanian Deadlifts

60x10

100x10

140x8

Glute-Ham Raises

BWx9

BWx10

BWx10 FR

Standing Hamstring Curls

4px10

3px15

Seated Calf Raises

20x10

40x10

80x15

60x10

Toe Press

2ppsx12

3ppsx12

3ppsx10 - 3ppsx6 - 3ppsx6

Had strangely tight hammies, could feel it tighten up even when on the toilet :shock: and had a slight cold, decided to train anyway. Training partner had some personal issues so couldn't train. Squats were good but didn't wanna push them too far so cut my 4th and 5th sets short of failure by about 2-3 reps. On my last set the gym was just so damn hot I couldn't breathe so called that set well short. Romanians were ghettoed on a group fitness step with 2 boosters and a weight plat on top for extra height, still couldn't get the depth I wanted (bar nearly touching my feet) and the step was kinda unstable since it was made of plastic so again cut my last set short of failure. Everything else felt good and had a good pump going in my hams and calves

[PeterDolan]

Tri's + Bi's + Rear Delts

Close Grip Bench Press

60x10

82x5

100x1

115x5 FR

100x7 FR

82x12

E-Z Bar Curls

25x10

40x5

60x7 FR

50x10

40x12

Incline Prone DB Curls -ss- Lying Tricep Extensions

10x12 -ss- 42x12

10x12 -ss- 50x12

14x8 - 10x8 - 6x12 -ss- 50x10 - 40x5

One Arm Cable Extensions -ss- One Arm High Pulley Curls

18x12 -ss- 13x12

18x12 -ss- 18x10

13x17 -ss- 18x10

Seated Rear Raises

12x12

16x12

20x10

Wide Grip Seated Rows

50x12

50x12

50x12

Good quick pace, best pump I can remember having in a long time. When it came to training rear delts though it was hard to really feel them cause my tri's were so pumped. Better exercise selection for them next time

[PeterDolan]

Quads + Abs

Single Leg Extensions

16x12

23x12

30x12

Leg Extensions

50x15

64x15

77x12

Leg Press

4ppsx8

10ppsx6 FR

8ppsx6

6ppsx20 - 4ppsx12

BB Walking Lunges

60x12

60x12

60x12 -ss- Leg Extensions 50x12 - 43x5 - 30x10

Crunches

20

20

20

Vacuums

20

20

10pps was too heavy on leg press, my hips were being forced up the back of the seat. Other than that got a great pump and had good intensity

After talking to my brother today I am now in two minds as to whether to do the BBro or NZIFBB Wellingtons, help!

[Shutupandsquat]

New thing now, eh?

[PeterDolan]

New thing now, eh?

:?:

[PeterDolan]

Chest + Side Delts

Incline BB Press

60x10

85x5

110x6 FR

85x10

85x8 FR

DB Chest Press

40x8

40x7 FR

40x7 FR

Cable Cross Overs

27x12

32x12

36x10

Dips

BWx12

+20x12

+40x10

DB Shoulder Press

30x6

38x6 FR

28x12

28x12 FR

One Arm Lateral Raises

12x12

12x12

12x12

Machine Laterals

30x10

30x10

30x10

Today was a bit of a feel session trying to see where the weights would be. Chest took 25 minutes and shoulders took 20 so worked fast had had some terrible burnage going on

[teamfatboy]

After talking to my brother today I am now in two minds as to whether to do the BBro or NZIFBB Wellingtons, help!

NZIFBB 10 Sept; BBro 19 or 26 Nov. Is two clear months between then enough to do them both ? With the class changes, if you'd done a BB show, you could prob stay lean/ light but strong for eight weeks, do a Sheiko programme and then hit the BBro ?

[PeterDolan]

After talking to my brother today I am now in two minds as to whether to do the BBro or NZIFBB Wellingtons, help!

NZIFBB 10 Sept; BBro 19 or 26 Nov. Is two clear months between then enough to do them both ? With the class changes, if you'd done a BB show, you could prob stay lean/ light but strong for eight weeks, do a Sheiko programme and then hit the BBro ?

Going on holiday for 3 weeks in between so not possible

[PeterDolan]

Back + Calves

Deadlifts

100x10

140x5

180x1

205x4

140x6

Close Grip Pull Downs

50x10

63x10

72x10

86x9 FR

DB Rows

40x10

44x10

50x12

Seated Rows

72x10

83x10

Straight Arm Pull Overs

54x15

54x12

78x12

Seated Calf Raises

40x12

40x12

40x12

40x12

40x12

40x12

40x12

40x12

Everything felt pretty good, rest was a little long because had a guy with us who wanted to learn the ropes. Good pump though with some reasonable weights

[soundsgood]

You have epic back strength for your weight bro. Your levers are insane!

BTW you know how I feel about your conundrum. You have your whole life to be strong. Look good now :pfft:

[PeterDolan]

You have epic back strength for your weight bro. Your levers are tiny!

Fixed haha

Yeah I was thinking my strength will be down a bit for the BBro and don't wanna put up a bad showing

[PeterDolan]

Hams + Calves

Squats

100x10

100x5

140x1

180x6 FR

140x8

100x6

Romanian Deadlifts

60x10

100x10

140x6

Seated Hamstring Curls

45x12

63x10

72x1

Seated Calf Raises

20x12

40x10

60x12

Standing Calf Raises

40x15

40x15

40x15

Hammy's weren't tight like last week so had a better session. Wasn't happy with my squats, I'm stronger than that but was still a decent top set. Romanians had a better stretch which made the exercise that much better than last week. Everything was kept a little slower and deliberate than last week which is reflected in the weights used

[HarryB]

Awesome squatting man!

[PeterDolan]

Awesome squatting man!

Cheers mate

[PeterDolan]

Triceps + Biceps + Rear Delts

Close Grip Bench Press

60x10

85x5

100x1

115x5 FR

85x10

85x8

E-Z Bar Curls

25x10

40x5

60x7 FR

50x10

40x12

DB Curls -ss- Dips

16x10 -ss- BWx15

16x10 -ss- +20x15

16x10 -ss- +40x15

Rope Pull Downs -ss- Cablr Curls

36x12 -ss- 36x12

45x10 -ss- 45x10

50x9 -ss- 54x10

32x15 -ss- 32x15

Rear Flyes

16x12

20x10

26x8

Wide Grip Seated Rows

50x12

54x12

59x10

Good session, trained by myself cause my TP is crippled from injuring himself badly on deadlifts last friday. Went nice and quick. Rear delts trained alot better than last week

[PeterDolan]

Quads + Abs

Single Leg Extensions

23x15

23x15

23x15

Leg Extensions

50x15

64x12

71x12

84x9

Leg Press

4ppsx10

6ppx5

8ppsx10

6ppsx8

DB Lunges

30x12

30x12

30x12

Rope Crunches

45x20

50x20

59x20

68x20

Vacuums

x20

x20

Good session. Had My newbie with me again so a little long on rest explaining things and yarning about diet and supplementation but alot happier with the weight used and the intensity

[PeterDolan]

Chest + Side Delts

Incline BB Press

60x10

85x5

100x1

110x6

85x10

70x12

Machine Chest Press

57x10

71x8

77x6

Incline Flyes

26x10

26x8

26x10

SM Behind Neck Press (Only counting added weight)

22.5x10

40x5

65x3

40x12

DB Lateral Raises

12x12

16x10

16x10

16x10

Machine Lateral Raises

23x10

30x10

36x10

Less a TP again. Inclines felt better than ever, have been using a wider grip and it feels so much better. Shoulders were a bit hammered by the time of flyes so didn't go crazy, just kept a slower pace and bigger squeeze at the top. Behind the necks wont be done again for a while until my flexiblitily is improved, they didn't hurt, just the tightness restricted strength which makes it a waste of time.

[PeterDolan]

Back

Deadlifts

100x10

140x5

180x1

195x5

Bent Over Rows

60x12

85x10

100x10

Seated Rows

50x12

59x12

68x12

Straight Arm Pullovers

50x12

50x12

Was sick so took everything easy, only had the purpose of getting the blood flowing and the lungs pumping

[PeterDolan]

Hams + Calves

Squats

60x10

100x5

140x1

190x6 FR

140x5

Glute-Hams Raises

BWx10

BWx8

BWx10

Seated Leg Curls

45x12

45x12

45x12

Seated Calf Raises

20x10

20x10

40x10

60x8

60x8

Toe Press

10x12

Good session, kept everything apart from squats light and just went for quality. Final sets of squats didn't go well, came down, leant a little too far forward and hit the pins which just put me off. Killed toe press cause of a painful strain in my tendons

[PeterDolan]

Triceps + Biceps + Rear Delts

Close Grip Bench Press

60x10

85x5

100x1

115x5 FR

BB Bicep Curls

30x10

45x5

60x5 FR

45x10

35x12

DB Curls -ss- DB Over Head Tricep Extensions

12x10 -ss- 30x10

12x10 -ss- 36x10

16x10 -ss- 42x10

Machine Preacher Curls -ss- Machine Tricep Extensions

23x15 -ss- 41x15

27x12 -ss- 50x12

32x10 -ss- 59x10

Prone Incline Rear Raises

4x20

6x15

8x15

Good session, a little too much yapping in between sets but felt strong and good pump to boot

[HarryB]

Triceps + Biceps + Rear Delts

Close Grip Bench Press

60x10

85x5

100x1

115x5 FR

BB Bicep Curls

30x10

45x5

60x5 FR

45x10

35x12

DB Curls -ss- DB Over Head Tricep Extensions

12x10 -ss- 30x10

12x10 -ss- 36x10

16x10 -ss- 42x10

Machine Preacher Curls -ss- Machine Tricep Extensions

23x15 -ss- 41x15

27x12 -ss- 50x12

32x10 -ss- 59x10

Prone Incline Rear Raises

4x20

6x15

8x15

Good session, a little too much yapping in between sets but felt strong and good pump to boot

115 close grip!!! Good work man... you only weigh mid 70's right? Impressive!

[PeterDolan]

Thanks man, average of 73 now I think

[HarryB]

That's impressive strength!

[PeterDolan]

That's impressive strength!

Cheers mate but I do kinda feel weak, I always compare myself to you bigger boys, I don't know why but I can't help it

[PeterDolan]

Quads + Hams

Single Leg Extensions

23x15

30x15

Leg Extensions

64x12

77x10

Leg Press

4ppsx10

6ppsx5

9ppsx10

7ppsx10

5ppsx12

BB Walking Lunges

60x12

60x12

Lying Crunches

BWx20

BWx20

BWx15

Vacuums

30

30

In and out in 25 mins. Feel as if I can go heavier on Leg Press but when I did a few weeks ago ROM went to shit cause it felt as if I was be pushed out of the machine. Called lunges short cause my lower back became uncomfortably pumped