PhysicalDevelopment

[PeterDolan]

Quads + Hams

Leg Extensions -ss- Lying Leg Curls

45x30 -ss- 35x30

45x20 -ss- 35x30

54x20 -ss- 60x7 - 50x5 - 40x8

Squats

60x10

125x20

125x16

125x20

Leg Press -ss- Static DB Lunges

4ppsx15 -ss- 10x10

4ppsx15 -ss- 10x10

4ppsx15 -ss- 10x10

Seated Leg Curls

63x12

81x12

Today's session was a little lack luster. Hips have been rather tight lately so been rather sore. My bad for being lax on the stretching. Also took 2 scoops of Super Pump Max, ergh. The stuff makes me feel like shit. All in all, would've had a harder leg work out if I had taken the dog for a walk.

[PeterDolan]

Chest + Bi's

Incline DB Press

20x15

30x12

40x10

51x8

60x5 FR

Nautilus Chest Press

1ppsx12

2ppsx10

3ppsx8

3ppsx7 FR - 2ppsx7 - 1ppsx14

High Pulley Cable Flyes

20x15

30x12

40x10

Low Pulley Cable Flyes

20x12

25x12

Nautilus Preacher Curl

30x10

40x8

40x8 - 30x7

DB Curls

12x12

12x12

12x10

High Pulley Bicep Curls

15x12

20x12

20x10

Train at CF Thorndon today with a mate so got to play with some new toys and try some new things. Good work out for the most part but he likes cables and shit so just went with it today even though I'd have liked a bit more free weights

[HarryB]

It's going to be all swiss balls and cables when you come here bro!

[PeterDolan]

It's going to be all swiss balls and cables when you come here bro!

Oh hell no :shock:

Back is fried from yesterday's session

Close Grip Pull Downs

50x12

63x10

77x10

91x8

Stackx4

Bent Over BB Rows

60x15

100x12

140x8 - 100x10

DB Rows

50x12

50x12

50x10

Rope Pull Overs

?x12

?x10

Deadlifts

60x10

100x10

140x10

Kept tempo a lot slower for each rep than usual and rest short. Was done in 35 minutes, was soaked in sweat and gasping for air!

[trainlikeafreak]

hows the off season diet lookin atm mate?

[PeterDolan]

hows the off season diet lookin atm mate?

I'm not off-season homie, getting ready for the Wellington show

[trainlikeafreak]

hows the off season diet lookin atm mate?

I'm not off-season homie, getting ready for the Wellington show

when is it?

[PeterDolan]

October 1st

[trainlikeafreak]

oh very soon then. good luck

[PeterDolan]

oh very soon then. good luck

Cheers mate, not sure if I'll make it to the stage though, go on holiday next week for 18 days so will see how I look when I get back

[trainlikeafreak]

oh very soon then. good luck

Cheers mate, not sure if I'll make it to the stage though, go on holiday next week for 18 days so will see how I look when I get back

yea i saw your post in the gyms in aus section. itd be fuckin hard to prepare for a comp when overseas especially if your going for that long

[PeterDolan]

I'll do my best, it'll probably be canned tuna while I'm staying at hotels and hopefully get some good meals in when staying with mates and my cousin. Theme Park food may be the killer though and I'm not sure how often I'll be able to train, the misses may crack the whip and make me spend lots of time with her. Lots of incidental exercise though

[trainlikeafreak]

I'll do my best, it'll probably be canned tuna while I'm staying at hotels and hopefully get some good meals in when staying with mates and my cousin. Theme Park food may be the killer though and I'm not sure how often I'll be able to train, the misses may crack the whip and make me spend lots of time with her. Lots of incidental exercise though

yea u shud just grow man and compete at the next show so you can commit 100% but upto you as you will know whats acheivable and whats not

[PeterDolan]

I plan to take next year off competing so that's why I wanted to compete this year. I want to be compared next to Supry so I know where I have to go from here, plus this years line up will be huge and wanna be apart of it

[Android]

Looking forward to seeing how you go in the show PD, hope you nail it and come up for the Nats to join Soundsgood, Harry and me (and any others on NZBB...?).

Might want to drop a plate on Joe Ulberg's foot about a week out from thew Wgtn show ;-)

[PeterDolan]

Might want to drop a plate on Joe Ulberg's foot about a week out from thew Wgtn show ;-)

You pay the huge fee and left nut to get into Les Mills Extreme and we have a deal haha

As far as nail it, I fell quite far behind where I should be but in Aus I think the lack of food may some how work in my favour as long as I don't lose to much muscle. My motivation waned in the last couple of days with wisdom teeth coming through, made eating shit cause I was all emo about it but condition didn't change so time will tell.

Will be good to see you up there next to the rest of NZ's behemoths!

[PeterDolan]

Chest + Bi's

Incline DB Press

20x12

30x12

40x12

48x9

Incline Flyes

30x10

36x7

36x7

Weighted Dips

+20x12

+40x10

Machine Chest Press

64x10

77x8 PR

Pec Dec

100lbsx15

DB Preacher Curls

8x15

10x15

12x10

Cambered Bar Curls

25x15

25x15

Same tempo and pace was maintained today as it was yesterday, slower execution and minimal rest, so was all done in 30 minutes. Decided to throw in some bi's even though I hit back yesterday cause they had a bit of blood in there so thought I'd just top 'em up a little plus chest only took me about 20 minutes. Weighed in at 74.6kg

[HarryB]

I will tell you where you are when you get here!!! Just do your cardio and stick as close to your diet as possible.

[PeterDolan]

Cardio has been shit for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

[HarryB]

I meant when you come to aus, do what ya can!

[Android]

Cardio has been sh*t for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

Don't worry about the past, just get back on the plan man 8)

I was ready to flag it all just last Friday when I noticed I had added an inch to my waist on my week of sickness LOL mindgames are such fun

[PeterDolan]

Cardio has been sh*t for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

Don't worry about the past, just get back on the plan man 8)

I was ready to flag it all just last Friday when I noticed I had added an inch to my waist on my week of sickness LOL mindgames are such fun

Good to know I'm not the only one

I meant when you come to aus, do what ya can!

I will mate

[HarryB]

Cardio has been sh*t for the last 10 or so days, been to busy with training my sister and girlfriend to do any decent amount

Don't worry about the past, just get back on the plan man 8)

I was ready to flag it all just last Friday when I noticed I had added an inch to my waist on my week of sickness LOL mindgames are such fun

Good to know I'm not the only one

I meant when you come to aus, do what ya can!

I will mate

I took those 2 days off so we can do an am legs workout, then a pm chest workout, then the next day shoulders and arms!

[PeterDolan]

God damn!!!

[HarryB]

well we can't just go out drinking lol so gym it is!