PhysicalDevelopment

[PeterDolan]

Chest + Biceps

Incline DB Flyes

20x15

20x15

30x12

36x10

42x8

Incline BB Press

60x15

80x10

80x12

Machine Chest Press

57x15

71x15

84x12 FR

Seated Cale Flyes -ss- Dips

6px15 -ss- BWx15

6px? -ss- BWx10

6px15 -ss- BWx12

One Arm Machine Curls

2px15

3px15

4px10

21's

20x21

25x21

30x21 + 5PR

Incline DB Curls

10x15

10x13

10x13

Machine Preacher curls

18x15

23x15

32x7 - 23x6 - 13x12

Was a tad sick yesterday (and today still) so my energy levels weren't the best but had a good day of eating so was still able to put as much in to it as I could given the circumstances

[I Declare War]

Chest + Biceps

Incline DB Flyes

20x15

20x15

30x12

36x10

42x8

Was a tad sick yesterday (and today still) so my energy levels weren't the best but had a good day of eating so was still able to put as much in to it as I could given the circumstances

Those are some hardcore flyes bro!

[HarryB]

Chest + Biceps

Incline DB Flyes

20x15

20x15

30x12

36x10

42x8

Was a tad sick yesterday (and today still) so my energy levels weren't the best but had a good day of eating so was still able to put as much in to it as I could given the circumstances

Those are some hardcore flyes bro!

He's a strong little mofo man! I trained with him in sydney, he goes hard.

[I Declare War]

Chest + Biceps

Incline DB Flyes

20x15

20x15

30x12

36x10

42x8

Was a tad sick yesterday (and today still) so my energy levels weren't the best but had a good day of eating so was still able to put as much in to it as I could given the circumstances

Those are some hardcore flyes bro!

He's a strong little mofo man! I trained with him in sydney, he goes hard.

I don't doubt that... I've seen a youtube clip of him doing 180kg front squats. hardcore

[PeterDolan]

Cheers IDW but it's easy to go that heavy when you're fresh. And BTW, those front squats were a fluke haha

[PeterDolan]

Quads + Hams + Calves

Squats

60x12

100x10

140x8

180x3

205x2 FR

100x27

Leg Press

6ppsx12

8ppsx12

10ppsx10 - 10ppsx6

Leg Extensions

?x20

?x18

?x10 + 5 PR

Lying Leg Curls

40x12

50x10

60x10

70x8

Seated Leg Curls

54x10

72x10

Standing Calf Raises

1ppsx12

2ppsx12

3ppsx10

Seated Calf Raises

60x10

80x10

Today felt really good, was more of a grind than it should have been but intensity stayed up. I usually lead but told the TP to step up and take charge today so that I could chase reps instead of setting them. He out squatted me on the top set but other than that I smashed the targets he set which he wasn't too happy bout given he's got about 25kg on me haha

[PeterDolan]

Yesterday

Chest + Biceps

DB Incline Chest Press

20x20

30x15

40x12

48x12

48x8 FR

Machine Chest Press

54x10

71x10

95x10 NG

Incline Flyes

28x10

28x10

36x8

Guillotine Press

60x10

85x6

BB Curls

20x10

30x10

42.5x10

52.5x6 FR + 5 PR

Incline DB Curls

12x10

12x8

12x7 - 8x6

Machine Preacher Curls

23x15

23x12

27.5x8 - 27.5x4

Pretty decent workout, not much in the way of pump but was really happy with exercise execution and the weights used

[PeterDolan]

Quads + Hams

Leg Extensions

36x40ish

36x40ish

54x12

77x12

105x10

115x10

Front Squats

60x10

100x10

140x6

184x1 :evil:

Leg Press

6ppsx15

8ppsx15

10ppsx15

Lying Leg Curls

50x10

60x10

70x8 FR

Seated Leg Curls

63x10

81x10

100x7

Shit effort on the fronts, just went up in the wrong line and the bar rolled forward on the 2nd rep. Depressing as hell given I've done far better with that weight. Everything else felt good but I felt as if I had more in the tanks, legs weren't that fried

[I Declare War]

That's a damn heavy weight for Fronts relative to your bodyweight, though mate... you just need to work back into it.

[PeterDolan]

That's a damn heavy weight for Fronts relative to your bodyweight, though mate... you just need to work back into it.

Yeah, I'll probably do them once every 3 weeks, hopefully that'll be enough to get the technique sussed. It was good on the light weights but that heavy set was sheit

[PeterDolan]

Session dedicated to calves tonight. 11 sets total

[PeterDolan]

Chest + Biceps

Incline Flyes

20x20

20x20

24x15

30x15

36x12

40x10

Machine Chest Press

54x20

71x15

91x12

111x5 - 84x5 - 54x7

Incline BB Press

60x12

60x12

80x12

Pec Dec

54x15

63x12

63x12

Cable Curls

41x15

50x15

59x15

DB Preacher Curls

10x15

12x15

14x10

Prone Incline DB Curls -ss- DB Curls

10x12 -ss-10x12

10x12 -ss- 10x10

10x12 -ss- 10x7

Had to keep telling the TP to hurry the f*ck up and quit his jibber jabber so wasn't as fast paced as I would've liked but managed a great pump. Took 3 scoops of Cytosport Monster Pump that SG goes on about. Was pretty good and seemed to add a little bit extra pump in

[HarryB]

Chest + Biceps

Incline Flyes

20x20

20x20

24x15

30x15

36x12

40x10

Machine Chest Press

54x20

71x15

91x12

111x5 - 84x5 - 54x7

Incline BB Press

60x12

60x12

80x12

Pec Dec

54x15

63x12

63x12

Cable Curls

41x15

50x15

59x15

DB Preacher Curls

10x15

12x15

14x10

Prone Incline DB Curls -ss- DB Curls

10x12 -ss-10x12

10x12 -ss- 10x10

10x12 -ss- 10x7

Had to keep telling the TP to hurry the f*ck up and quit his jibber jabber so wasn't as fast paced as I would've liked but managed a great pump. Took 3 scoops of Cytosport Monster Pump that SG goes on about. Was pretty good and seemed to add a little bit extra pump in

Nice volume and loads of reps, good man!

[PeterDolan]

I've implemented a 3 week cycle to force myself to use different rep ranges. I don't really enjoy volume training so this way I have to do it

[HarryB]

I've implemented a 3 week cycle to force myself to use different rep ranges. I don't really enjoy volume training so this way I have to do it

I right there with you man, although since traning with Vic and noticing great results I am a bit more of a rep junkie now.

[PeterDolan]

I've implemented a 3 week cycle to force myself to use different rep ranges. I don't really enjoy volume training so this way I have to do it

I right there with you man, although since traning with Vic and noticing great results I am a bit more of a rep junkie now.

That's what my "switch" was for it too but don't want to give up heavy weights either. Like you said to Vic, "I'm on stage for 5 minutes, the rest of the time I've gotta be a man"

[HarryB]

I've implemented a 3 week cycle to force myself to use different rep ranges. I don't really enjoy volume training so this way I have to do it

I right there with you man, although since traning with Vic and noticing great results I am a bit more of a rep junkie now.

That's what my "switch" was for it too but don't want to give up heavy weights either. Like you said to Vic, "I'm on stage for 5 minutes, the rest of the time I've gotta be a man"

Ha ha ha ha yeah man so I do my workouts with Vic and then I shift weights with my other TPs.

[PeterDolan]

Quads + Hams

Leg Extensions -ss- Lying Leg Curls

42x20 -ss- 30x20

49x20 -ss- 40x20

56x20 -ss- 50x20

Squats

100x20

125x12

125x15

Horizontal Leg Press

Stackx15

Stackx15

Stack+10kgx15

Walking Lunges -ss- Squats

BWx40 -ss- BWx20

BWx40 -ss- BWx20

BWx40 -ss- BWx30

Seated Leg Curls

?x20

?x20

?x20

?x50

Full on session yesterday, to the point that BW was making my skin stretch. Squats felt fucking heavy at 125, must've been the pre-exhausting

[trainlikeafreak]

125kg for 15. what a sick c*nt

[PeterDolan]

125kg for 15. what a sick c*nt

Was expecting to do it for 20

[I Declare War]

125kg for 15. what a sick c*nt

We'll try beat that this Saturday at Les Mills eh.

[trainlikeafreak]

125kg for 15. what a sick c*nt

We'll try beat that this Saturday at Les Mills eh.

..you can

[PeterDolan]

125kg for 15. what a sick c*nt

We'll try beat that this Saturday at Les Mills eh.

..you can

Easier if you don't pre exhaust guys

Calves + Bi's

Leg Press Calf Raises

1ppsx20

2ppsx15

2ppsx15

3ppsx15

4ppsx15

5ppsx15

5ppsx10 + 5PR

Seated Calf Raises

20x20

40x15

60x15

Hack Squat Calf Raises -ss- Standing Calf Raises

2ppsx20 -ss- BWx15

2ppsx15 -ss- BWx15

2ppsx15 -ss- BWx15 + 1 min PR

Couple Bicep exercises to follow, nothing hectic, just pushing some blood in there. Calves were so fucking rooted my lower legs were shaking uncontrollably trying to do my bi exercises

[PeterDolan]

Delts + Triceps last night

Lateral Raises

6x30

6x30

12x15

14x15

14x15

14x15

DB Shoulder Press

20x20

30x12

36x12

40x10

Cable Laterals

3px15

3px15

3px15

Behind the Neck Press

45x12

60x8

65x5 - 45x10

Rope Extensions

45x20

50x15

50x15

50x15

50x15

50x15

50x15

E-Z Bar Lying Tricep Extensions

40x15

40x15

40x15

One Arm Cross Body Cable Extensions

3px15

4px15

5px8 + 5PR

Single Arm Tricep Machine

30x20

30x20

30x20

Good pump but felt a little weak. Some of the tri exercises I don't particularly like but the TP likes them so we did them

[PeterDolan]

Back + Rear Delts

Rope Pull Overs

54x15

54x15

54x15

54x15

54x15

54x15

Wide Grip Pull Downs

54x15

63x15

72x15

81x15 FR

DB Rows

30x12

40x12

50x12

High Wide Grip Row

91x15

91x15

91x15

Rack Deadlifts

60x10

140x10

185x6

Rear Flyes -ss- Reverse Pec Dec

12x12 -ss- 23x10

12x12 -ss- 27x4

Pulled pin obviously on rear delts, could only feel the long head of my left tri working so felt like doing it was futile. Other than that it was an I go, You go style workout, felt like I'd been chasing a Kenyan by the end of it