PhysicalDevelopment

[PeterDolan]

Quads

Leg Extensions

36x50

50x20

64x12

77x10

Leg Press

5ppsx6

7ppsx5

10ppsx8 FR

8ppsx10

6ppsx12

Front Squats

60x12

85x10

100x8

Had a full blown pump from the first set, never really gone that high reps before and boy did I feel it. Today saw a return to front squats too, took my stance wider on the last set and it felt alot easier, especially on my abs, didn't push these to failure though, just getting a feel for them again. All in all, very productive session

[tinytraps]

Ive said it before and Ill say it again. Screw that bbing rubbish and come to the darkside bro :grin: You'll definetley throw a spanner in the mix in the 74kg class

[PeterDolan]

Ive said it before and Ill say it again. Screw that bbing rubbish and come to the darkside bro :grin: You'll definetley throw a spanner in the mix in the 74kg class

Man I just look too good im posing trunks :pfft:

Haha but seriously I definitely have some desire to compete there, my cousin did some coaching with the Irish team a few years ago and I think he himself has had a 800+ total so it's in the blood

[morattigirl]

Ive said it before and Ill say it again. Screw that bbing rubbish and come to the darkside bro :grin: You'll definetley throw a spanner in the mix in the 74kg class

Man I just look too good im posing trunks :pfft:

I lol'd :pfft:

Haha but seriously I definitely have some desire to compete there, my cousin did some coaching with the Irish team a few years ago and I think he himself has had a 800+ total so it's in the blood

800+total, that's good money :wink: i'd like to see you compete too PD :nod: You were gonna do BBro weren't ya? Oh hang on I just remembered... you're going away aye?

[Old Bull]

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

Good Vid and lifts Pete, ditto what VP said, also walkout could be a bit tighter, (you round your upper back as you step out this puts you in a not so good position to start with) this would start as you unrack the bar do what VP said elbows forward big chest big breath and 3 steps out. This way you are tight before you start the lift, minimize the steps conserve energy.

You seem to have buckled on the 3rd hips com up first head should be the first thing to move, just more core work will help

Camera angle is probably not the best for judging depth, so have it at the point where you are going to hit parallel this will give you a better indication. Also line it up so you can watch the bar path more closely this will help you undestand what you may be doing as you are going up and down.

Other than that pretty good lifting :clap: :clap:

[PeterDolan]

Ive said it before and Ill say it again. Screw that bbing rubbish and come to the darkside bro :grin: You'll definetley throw a spanner in the mix in the 74kg class

Man I just look too good im posing trunks :pfft:

I lol'd :pfft:

Haha but seriously I definitely have some desire to compete there, my cousin did some coaching with the Irish team a few years ago and I think he himself has had a 800+ total so it's in the blood

800+total, that's good money :wink: i'd like to see you compete too PD :nod: You were gonna do BBro weren't ya? Oh hang on I just remembered... you're going away aye?

Cheers MG, I think I'll be in the country now, just not sure with my holiday dates now and we'll just be doing Aussie so lifting could be back on

Good Vid and lifts Pete, ditto what VP said, also walkout could be a bit tighter, (you round your upper back as you step out this puts you in a not so good position to start with) this would start as you unrack the bar do what VP said elbows forward big chest big breath and 3 steps out. This way you are tight before you start the lift, minimize the steps conserve energy.

Cheers OB, it's good to find these things out. I'll go down a little in weight next week and really work on that stuff

You seem to have buckled on the 3rd hips com up first head should be the first thing to move, just more core work will help

Camera angle is probably not the best for judging depth, so have it at the point where you are going to hit parallel this will give you a better indication. Also line it up so you can watch the bar path more closely this will help you undestand what you may be doing as you are going up and down.

Other than that pretty good lifting :clap: :clap:

Like crunches and stuff? I'll start adding in some heavy core stuff, I just hate tacking on abs at the end of a workout

As to camera angle, I can set it up as you've advised but I doubt it'll help too much with depth cause our rack sucks for that but will give it a go next time (maybe next week)

[Old Bull]

Like crunches and stuff? I'll start adding in some heavy core stuff, I just hate tacking on abs at the end of a workout

Crunches for your BB Shoes, Hanging Leg Raise (Hip Flexion) Pull Down Abs (Trunck Flexion) and DB Side Bends, Russian Twists, Landmine (obliques stops the twisting of the torso on the way up). The best discription for core work is for the exercise to mimic the lift you are doing.

As to camera angle, I can set it up as you've advised but I doubt it'll help too much with depth cause our rack sucks for that but will give it a go next time (maybe next week)

The camera comes down on a angle so it hard to tell whether you hit depth or not thats all. Yeah the racks are problem for quite a few just have yo work with what you have got.

Chhers

[PeterDolan]

Chest + Side Delts + Abs

Incline BB Press

60x10

85x5

100x1

110x4

85x10

60x12

Incline Flyes

26x10

26x8

26x8

Machine Chest Press

50x12

64x10

Pec Dec

55x12

64x7

45x10

DB Shoulder Press

34x4

34x7

24x12

DB Lateral Raises

12x10

14x10

18x10

Shoulder Bombs

8x15

10x15

12x15

Cable Crunches

50x15

63x15

77x12

91x4

Good pump but that was it. I simply didn't take enough rest, all the above took 40mins to get through. Cable crunches were a fail on the top set, turns out 91kg is heavier than 76 kg and I couldn't counter weight the stack

[PeterDolan]

Back +Calves

Deadlifts

100x10

140x4

180x1

205x1

225x0

Bent Over Rows

60x12

100x10

125x10

140x8

T-Bar Rows

4px12

5px10

6px8

Wide Grip Pull Ups

BWx11

BWx10

BWx10 FR

Straight Bar Pull Overs

50x15

59x15

72x12

Standing Calf Raises

40x15

40x15

40x15

40x15

Seated Calf Raises

40x10

40x10

Felt like going for a single on deads but just couldn't get it past the knees, the body was moving but the bar was at a stand still ,we need more grip work. Everything else was good and had a nice pump

[PeterDolan]

Quads + Calves

Leg Extensions

30x50

30x50

Front Squats

60x12

100x10

140x5

Back Squats

100x10

100x10

Horizontal Leg Press

150x12

183x12

218x20

Leg Extensions

50x15

50x15

Standing Calf Raises

40x12

80x10

120x10

120x8

Seated Calf Raises

40x12

60x10

80x8

Front squats felt good but the bar wasn't sitting right so was a bit shaky so called it before failure unfortunately. Squats told me I need to do more high intensity cardio! :?

[HarryB]

Good numbers man... 110 for 4 on incline!!!! WTF! Good back work (tbars) and 225 for 0 on deads? lol Man I hate it when it just sits there and won't move! Bloody annoying.

[PeterDolan]

Haha 225 for 0 sounds so stupid but it was a part of the workout so had to include it

[PeterDolan]

Today's intake

8:30 - 5 Eggs (Plus BBQ Sauce) + 35g Waxy Maize

10:00 (Intra) - 40g Karbolyn

11:00 (Post) - 30g Dextrose + 4 Scoops Xtend

11:30 - 200g Steak (Plus BBQ Sauce)

2:00 - 1 Scoop Protein Powder + 2 tsp Olive Oil + 1C Oats (Plus Brown Sugar)

4:20 - 200g Steak (Plus BBQ Sauce) + Olive Oil (Just pour that shit on)

Still to be completed

7:00 - 150g Chicken Breast + Pottle Sun Rice Brown Rice

9:10 - 2 Scoops Protein Powder + 1/2C Almonds

[Shutupandsquat]

I was tempted to put this as mine hahaha. But that's just stupid.

[HarryB]

Looking good Pete. Definitely got some muscle happening.

[PeterDolan]

Looking good Pete. Definitely got some muscle happening.

Need a tan so you can see my detail haha

[PeterDolan]

Chest

Incline DB Chest Press

20x12

30x10

40x10

44x8

48x10

Flat DB Chest Press

36x10

40x8

44x8

Low Pulley Cable Cross Overs

18x10

22.5x10

27x7

Good session, took my time a little bit more than usual so got some more effort in behind my top sets. Pump was good, made it hard to eat my post workout McD's

[PeterDolan]

Today saw me hitting quads and calves.

Started off with 2 sets of leg extensions for 20 reps to warm up the knees. Moved in to the squat rack afterwards (always free on a Monday, funny that :think: ) for front squats. Started off on 60 and 85 for 2 respective sets of 10. Third sets was 100 for 6. Last set I loaded up the bar to 140 and did 10 reps, reracked, took off the wraps, took in about 5 deep breaths and did 5 squats. Thought I'd get more but didn't wanna use a spotter. Peeled back to 100, rested for 3 minutes or so to get my breath back and did a 20 rep set. Wanted to pack it in at about 8 but drove forward. Went on to single leg press for 1pps, 2pps and 3 pps for 12, 10 and 8 reps respectively. Was just focusing on tempo and quad with this. Went to reverse v-squats for 2 sets of 15 and then finished off quads with a set of 16 on leg extensions.

Calves involved 4 sets of 15 on toe press and 3 sets of 12 on seated calf raises. Stayed with the same weight for toe press and pyramided up on calf raises.

Mint session all in all

[drizzt]

Holy crap bro, nice train :clap:

[PeterDolan]

Holy crap bro, nice train :clap:

Cheers mate

[PeterDolan]

Quads and calves again, only logging trainings I'm stoked with and this only ever seems to be it. Started off with front squats, 60 for 10 at 2 sets, 100 for 10 again, 140 for 8 and then a top set of 165 for 4. Started to lose the bar a little on the 4th and didn't have confidence in my spotter to push further. Moved on to leg press and did 15 reps of 4,6 and 8 pps. Shortened the ROM up a little cause my lower back was feeling a little strained, spotting just above parallel. Went back to the rack for a set of squats, loaded the bar to 140 and got 15. Felt like I could've got 20 but the burn in my glutes was something GR could only dream of :pfft: (no homo). Finished quads off with extensions for 3 sets of 12 with the last set stacked. This leg extension machine is a little shorter ROM than the one I usually use so makes me seem a little stronger on it. Calves started with 3 sets of seated calf raises and the final being a drop and then I moved on to toe press for 4 sets between the 10-15 range,

[PeterDolan]

Trained tri's, bi's and rear delts. Started with close grip bench on the smith machine. Warmed up with 2 sets of 1 pps of 12 then went to 2pps for 2 sets of 10. Last set I added a 25lb each side and repped 8 out. Moved on to lying tricep extensions with a BB. Worked up to 57kg for 8 reps on my top set. Then to cable over heads, working up to stack for 12 reps. Bi's started with E-Z Bar curls, working up to 20kg per side for 8 reps, trying to keep them as clean as possible and focusing on keeping an arc the whole way up, using the bi's. Moved to DB curls 3 sets of 10 of 12, 15 and 18kg. Finished them off with one arm high pulley cable curls. Can't remember the wait used but got 12 reps for 2 sets of the first weight and 10 with the final weight. Rear delts started with reverse pec dec. Main focus was keeping the traps and rhomobids the f*ck out of it and keep constant tension on the rear delts. Did 3 sets of 10 of 80, 100 and 120lbs, Moved on to prone incline front raises. Try mimicing the movement (in a way) of laterals where you "pour the pitcher" at the top of them movement to give them a different type of contraction. All done in good time, each muscle sore by the time the were done with.

[HarryB]

Shifting good weight bro, incline 48k dbs for 10, props to you. And front squats, that's mean weight! Good work!!

[PeterDolan]

Shifting good weight bro, incline 48k dbs for 10, props to you. And front squats, that's mean weight! Good work!!

Thanks Harry. Didn't think I'd be able to hold the thing at all so happy with it. Might try 180 for a single next week :think:

[PeterDolan]

Hams and abs. We FINALLY got a lying leg curl after 3 years of waiting so started there, first set was 30 kg for 15, 40 for 12 and then up to 60 for 10. Had a good pump straight away. moved up to 70 for 8 then 80 for 8 with a couple of negatives at the end there. Moved to seated leg curls, cant remember the weight used but did 4 sets of 12, 12, 10 and 10. Finished them off with a couple of sets of singled leg romanians, 40 for 10 and 2 sets of 50 of 10. Abs started with cable crunches, 4 sets total working down to 10 reps, then 3 sets of swiss ball crunches for 15 reps and 3 sets of vacuums for 20 reps. Very productive session.