PhysicalDevelopment

[Calvin]

Shot Pete.. Strong as always

[PeterDolan]

Shot Pete.. Strong as always

Cheers buddy, see you Monday

[olympia]

Jeepers mate what a fricken unit. Strong as deadlifts. Much respect and no wrist straps just makes it all the more awesome. :clap: :clap:

[PeterDolan]

Jeepers mate what a fricken unit. Strong as deadlifts. Much respect and no wrist straps just makes it all the more awesome. :clap: :clap:

Cheers dude, hope my grip can hold more weight though, haven't tried holding any heavier yet

[HarryB]

Dayum awesome deads bro... and looking like a frickin TANK!

[PeterDolan]

Dayum awesome deads bro... and looking like a frickin TANK!

Cheers Harry, I told you I'm getting myself prepared to be schooled by you haha

[HarryB]

Dayum awesome deads bro... and looking like a frickin TANK!

Cheers Harry, I told you I'm getting myself prepared to be schooled by you haha

I think you might be schooling me!

[PeterDolan]

Dayum awesome deads bro... and looking like a frickin TANK!

Cheers Harry, I told you I'm getting myself prepared to be schooled by you haha

I think you might be schooling me!

Haha don't be silly, all the flying would have me tired. Wanna get atleast a back or legs training in

[PeterDolan]

Had planned to do some testing next week but my body is packing a shit so brought it a week forward. Started with seated BB shoulder press. For the record, I bring the bar to just below the chin, not to the clavicle. Warmed up to 110, easy. Went for 120, got it at a grind. Went for 125, brought it down funny, got it up to the forehead but it got stuck as brooooooooooo. DB laterals next 3 sets of 12 then a top set of 22's for 10. Seated DB presses worked up to 44's for 12 with a light spot then on to DB upright rows for 2 sets of 10. Finished off with 3 sets of facepulls, last was a drop. Calves started with hack squat calf raises, 5 sets working up to 2 of 5pps for 10. Then seated calf raises, 3 sets up to 4 plates with a few negatives on the last set. Done

Squats tomorrow

[Monarchking]

mean overhead, did u take a vid by any chance?

[PeterDolan]

mean overhead, did u take a vid by any chance?

Didn't think it would be interesting enough haha

[PeterDolan]

Tried out a different approach with arms today in an effort to avoid the tendonitis I've been getting lately. Started with DB preachers. Warmed up with the 8's for 2 sets then moved to the 12's for 12, 16 for 10 and 20's for 8 with some of them forced. E-Z bar curls next, 3 sets working up to the bar plus 35kg for 15. Finished them off with incline DB curls with the 10's for 3 sets of 10. Tri's I started with prone incline overhead rope extensions. 4 sets working up to f*ck knows for 10 reps. Then V-bar push downs, 4 sets working up to the stack plus 10 for 10 reps. Finished them off with 2 sets of body weight dips for 30 reps

[HarryB]

Keep posting your journal Pete, make yourself accountable!!!!

[PeterDolan]

Keep posting your journal Pete, make yourself accountable!!!!

If I must, here you are mate. Back to the old format though, sick of writing the fucking novels

Quads

Single Leg Extensions

?x12

?x12

Leg Extensions

?x15

?x12

?x10

Leg Press

4ppsx15

8ppsx8

10ppsx10

14ppsx6 FR

Squats

100x15

125x15

125x15

BW Squats

x15

x15

All done, my quads are sore as hell already (4 hours later). Now I only trained this way to give my lower back a break as it's been quite sore after squatting the last few weeks

[PeterDolan]

Started my diet yesterday so here is a typical days food intake

M1. 5 sz6 eggs + 1C (dry weight) oats

M2. 200g rump steak or 150g chicken breast + 1C brown rice + 10g fish oil

M3. 1 scoop Myofusion + 1 scoop Glycomaize

M4. 200g rump steak or 150g chicken breast + 200g potato

M5. 1 1/2 scoops Myofusion + 10g fish oil

Post workout is 18g BCAA's

[morattigirl]

Keep posting your journal Pete, make yourself accountable!!!!

If I must, here you are mate. Back to the old format though, sick of writing the fucking novels

Woohoo! \:D/ :grin:

[PeterDolan]

Keep posting your journal Pete, make yourself accountable!!!!

If I must, here you are mate. Back to the old format though, sick of writing the fucking novels

Woohoo! \:D/ :grin:

Hahaha thanks Jess

[PeterDolan]

Biceps + Triceps

E-Z Bar Cable Curls -ss- Rope Pull Downs

32x15 -ss- 32x15

41x12 -ss- 41x15

50x12 -ss- 50x15

59x10 -ss- 59x12

Seated DB Curls -ss- Seat Over Head Cable Bar Extensions

12x10 -ss- 41x15

12x10 -ss- 50x15

12x10 -ss- 68x12

High Pulley Bicep Curls -ss- V Bar Push Downs

13x15 -ss- Stackx12

18x12 -ss- Stackx10

18x12 -ss- Stackx10

Hammer Curls -ss- Close Grip Bench Press

10x12 -ss- 60x12

10x12 -ss- 85x10

Slightly more volume and a much faster pace than I've been accustomed too which resulted in an awesome pump and a different type of intensity. Come the close grip bench, I couldn't go heavy cause my bi's and brachialis were so pumped they limited ROM severely so used a little more of a slow (4 second) negative to make it worth while.

[HarryB]

Biceps + Triceps

E-Z Bar Cable Curls -ss- Rope Pull Downs

32x15 -ss- 32x15

41x12 -ss- 41x15

50x12 -ss- 50x15

59x10 -ss- 59x12

Seated DB Curls -ss- Seat Over Head Cable Bar Extensions

12x10 -ss- 41x15

12x10 -ss- 50x15

12x10 -ss- 68x12

High Pulley Bicep Curls -ss- V Bar Push Downs

13x15 -ss- Stackx12

18x12 -ss- Stackx10

18x12 -ss- Stackx10

Hammer Curls -ss- Close Grip Bench Press

10x12 -ss- 60x12

10x12 -ss- 85x10

Slightly more volume and a much faster pace than I've been accustomed too which resulted in an awesome pump and a different type of intensity. Come the close grip bench, I couldn't go heavy cause my bi's and brachialis were so pumped they limited ROM severely so used a little more of a slow (4 second) negative to make it worth while.

Better format to follow anyways bro!!

Nice reppage on legs and arms.. keep it going!

[morattigirl]

Nice Pete Nice :nod:

[PeterDolan]

Hams + Calves

Single Leg Lying Hamstring Curl

20x15

30x12

Lying Hamstring Curl

50x15

60x12

70x8

70x5 - 55x5 - 45x10

Seated Hamstring Curl

63x12

63x10

63x10

V- Squat Machine Hip Extension (If that's what you wanna call it)

2ppsx15

4ppsx15

6ppsx15

V-Squat Calf Raises -ts- Seated Calf Raises -ts- Standing Calf Raises

4ppsx20 -ts- 20x15 -ts- BWx15

4ppsx20 -ts- 20x10 -ts- BWx15

4ppsx20 -ts- 20x15 -ts- BWx15

4ppsx20 - 3ppsx10 - 2ppsx10 -ts- 20x10 -ts- BWx15

Pump was mint in both hammies and calves. If you don't use tri sets for calves, I recommend you give it a go once in a while.

Weight down 800g from Monday to 81.4, may add in a little more protein to be safe and see if it effects weight at all.

[PeterDolan]

Back

Wide Grip Pull Ups

BWx12

Neutral Grip Pull Ups

BWx12

Wide Grip Pull Ups

BWx10

Neutral Grip Pull Ups

BWx10

Bent Over Rows

60x12

100x12

140x10

180x5

T-Bar Rows

5px10

5px10

6px11

Seated Row

77x12

86x10

100x15

Rope Pull Overs

68x12

77x10

91x6 FR

Rack Deads

140x8

140x8

180x4 FR

[PeterDolan]

Quads

Leg Extensions

30x30

43x20

50x20

64x20

Front Squats

60x12

85x10

100x10

143x10

Leg Press

6ppsx12

8ppsx10

10ppsx10

Single Leg SM Squats

+0x10

+42x8

20mins cardio 4.5km at 5 incline

Wasn't supposed to train today after not training yesterday on the account that I'm sick but got antsy and fat ain't gonna shift sitting around. Didn't plan on going too heavy either but when I started squatting it just felt so smooth and easy I just had to put some weight on. On the top set I was gonna rerack at 4 (nose is blocked and lungs are heavy) but thought f*ck it, it'll only take a few more seconds and I'll be done. No wraps or belt and didn't have to really grind the 10th rep so pretty happy. Rest of the work out was about constant tension and control. Finished up with the cardio to try help my breathing and up my expenditure (and cause can't be out done by Harry)

[HarryB]

Quads

Leg Extensions

30x30

43x20

50x20

64x20

Front Squats

60x12

85x10

100x10

143x10

Leg Press

6ppsx12

8ppsx10

10ppsx10

Single Leg SM Squats

+0x10

+42x8

20mins cardio 4.5km at 5 incline

Wasn't supposed to train today after not training yesterday on the account that I'm sick but got antsy and fat ain't gonna shift sitting around. Didn't plan on going too heavy either but when I started squatting it just felt so smooth and easy I just had to put some weight on. On the top set I was gonna rerack at 4 (nose is blocked and lungs are heavy) but thought f*ck it, it'll only take a few more seconds and I'll be done. No wraps or belt and didn't have to really grind the 10th rep so pretty happy. Rest of the work out was about constant tension and control. Finished up with the cardio to try help my breathing and up my expenditure (and cause can't be out done by Harry)

Don't make me do 21 minutes of cardio!!! Punish! Good workload PD, take extra glut and heaps and heaps of vits b, c and e!!!!

[PeterDolan]

I'll just do 21.01 mins. I'm smaller and younger so cardio comes to me easier and I used to be a half back so I can really dig deep if some fat Islander thinks he's gonna run over me

Yeah I shall do mate, IM or IV? :pfft:

On the serious I'm starting to think it's just an extreme hit of hayfever to be managed with vitamins, antihistamines, sleep and food