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PhysicalDevelopment

PeterDolan

By PeterDolan
in Workout journals

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PeterDolan Veteran member

PeterDolan

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I was tossing that all up when I made this split, mon heavy squats, wed heavy LP and fri heavy deads but thought only way to try it was to give it a go. So far I feel fine and strength is going up slowly so I'll take that as a good sign. I only get mild DOMS cause my recovery is good (eat and play xbox on days off :pfft: ) so that doesn't impact on anything or so I think

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PeterDolan Veteran member

PeterDolan

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Chest

Incline DB Press

32x10

42x5

50x9

40x9

30x9

Bench Press

60x10

85x5

60x8

Dips

BWx10

+20x10

+20x8

Low Pulley Cable Cross Overs

18x12

18x10

18x10

Tried some new things out today and for the most part, it felt good. Kept rest to about 45-60 secs except on cables which were about 20 secs. I still hate benching

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PeterDolan Veteran member

PeterDolan

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Side Delts + Calves

Warm up exercises for rotators then into it

DB Shoulder Press

26x10

34x5

40x7

30x10

22x10

DB Laterals

10x12

12x12

18x10

Shoulder Bombs

6x15

8x15

10x13

Standing Calf Raises

40x20

40x15

80x10

80x10

Seated Calf Raises

40x10

40x10

20x15

Another Sub 30 workout, aside from my top set of presses, everything was a little slower than usual which gave me a different feeling, need to get a spotter sorted now

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PeterDolan Veteran member

PeterDolan

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Back

Deadlifts

100x10

140x5

180x1

200x3

140x3

Incline Bench DB Rows

36x12

42x10

50x8

T-Bar Rows

4px12

5px12

6px8

Close Grip Pull Ups

BWx12

+10x8

+20x6 FR

Straight Bar Pull Overs

50x15

63x15

78x10

All in all was a good session. Went a little too heavy on my top set of deads, couldn't lock out the 4th rep, and on my way back down to 140 my hands got pinched, hurt like a motherfucker so called the set at 3. Felt good to return to T-Bars, oh how I missed them, got to shift some weight and they felt really comfortable, barely felt my erectors on them

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PeterDolan Veteran member

PeterDolan

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Hams + Calves

Squats

60x10

100x5

140x1

200x4 FR

140x6

Glute-Ham Raises

BWx10

BWx10

BWx10

Standing Ham Curls

3px10

3px10

4px8

Seated Calf Raises

20x12

40x10

40x10

60x8

Good session, videoed my squats, will post up later on today or tomorrow. Instantly saw that my back wasn't perfectly straight cause I was looking straight ahead, not up. Everything else was good, didn't get the best pump (except the lower back) but such are things

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Viking Power Veteran member

Viking Power

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PD awesome effort on the squats brother :clap: :clap: If you want a little feed back my only words would be keep your chest high it seems to drop hence while you become unbalanced mate and to do this or should I say help you achieve this is to lock your elbows right under the bar as your elbows are right back towards your spotter and if you do this just standing upright you can notice your chest plate come up good stuff brother just my 2 cents...

stay strong bro

VP

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PeterDolan Veteran member

PeterDolan

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straight TANKING PD!!! some solid depth 2......niiice

Thanks mate

PD awesome effort on the squats brother :clap: :clap: If you want a little feed back my only words would be keep your chest high it seems to drop hence while you become unbalanced mate and to do this or should I say help you achieve this is to lock your elbows right under the bar as your elbows are right back towards your spotter and if you do this just standing upright you can notice your chest plate come up good stuff brother just my 2 cents...

stay strong bro

VP

Cheers VP, I get what you're saying there, will definitely try and implement it in my next squat session

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HarryB Veteran member

HarryB

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PD awesome effort on the squats brother :clap: :clap: If you want a little feed back my only words would be keep your chest high it seems to drop hence while you become unbalanced mate and to do this or should I say help you achieve this is to lock your elbows right under the bar as your elbows are right back towards your spotter and if you do this just standing upright you can notice your chest plate come up good stuff brother just my 2 cents...

stay strong bro

VP

Exactly what he said about your elbow positioning. Good weight though man and great depth!!!! Elbows forward and maybe move your hands in a bit tighter to your shoulders... lock the bar in place and keep your chin up!

Impressive, not far off a triple bodyweight squat bro! That's some power right there!

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PeterDolan Veteran member

PeterDolan

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So hands in, elbows forward, head up. Cheers guys

Impressive, not far off a triple bodyweight squat bro! That's some power right there!

I'd back myself to bang that out next week, not sure if I wanna go for a single again just yet though, call me chicken shit nut I'm afraid that if I didn't get it that'd be no change in about 8 weeks

Machine bro, awesome work :clap:

Cheers man

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PeterDolan Veteran member

PeterDolan

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Tri's + Bi's + Rear Delts

Close Grip Bench Press

60x10

85x5

100x1

115x5

100x8

60x15

DB Curls

12x10

16x5

22x6

14x10

10x15

Over Head DB Tricep Extensions -ss- Prone Incline DB Curls

30x12 -ss- 10x10

38x12 -ss- 12x10

46x12 -ss- 14x10

Machine Preacher Curls -ss- Tricep Entension Machine

18x12 -ss- 31x12

23x12 -ss- 43x12

32x10 -ss- 50x12

Incline Prone DB Rear Raises

8x15

10x15

12x15

Reverse Pec Dec

27x12

36x12

36x12

Fucked up on my top set of Close Grips, on my 2nd and 3rd rep I banged the bar on the pegs as I pressed up so I reracked, moved further down the bench and continued, could've hit 6 or 7 if this didn't happen. Everything else was good and had a really good pump before moving on to rear delts. Rear delts felt the best they had in a while during the set as I kept tension there the whole time and form just seemed to flow easily

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