PhysicalDevelopment

[PeterDolan]

Tonight was chest. Began with incline BB as usual, started with 60 and 80 for 10, then 100 for 8 and got spotted for 115 for 8. Moved to incline flyes starting with 26 and 32 for 10 reps each and did my final set at 40 for 8 with the last rep spotted. Went over to our Nautilus machine press and did 3 sets there, 12, 10 and 8, no idea about the weight used, was worrying about tempo and constant tension. Finished up with 3 sets of 12 on cross overs, something I don't usually do but was keen for a little more volume today

[thatwaslight]

Strong incline brah! :clap:

[PeterDolan]

Strong incline brah! :clap:

Cheers TWL, strangely enough I find inclines a lot easier than flat

[PeterDolan]

Shoulders began with DB laterals, 6 and 10kg for 15 reps each, 14 for 12, 18 for 10 and 22 for 8. Next moved to DB presses, started with 32 for 12, 38 for 10, 44 for 8 and got 48 for 7 with a couple spotted towards the end. Set a bench up to a high incline and did incline lateral raises. I like this cause it's constant tension and the negative is controlled. 3 sets of 12 of 8, 10 and 12kg. Finished them off with BB presses, 50 for 12, 60 for 10 and 72.5 for 8, using a little leg drive to eek out the last few reps. Started calves with seated calf raises, 2 sets of 20kg for 15, 1 set of 40 for 12, 60 for 10 and 80 for 10. Finished them off with toe press, 5 sets of 15 reps working up to 6pps.

[HarryB]

Good work on the 48k db shoulder press man! Oh I was reading back and saw you did some 40k inc db flyes. Good shit!

[PeterDolan]

Still a long way off you mate

[PeterDolan]

Got hams started with lying leg curls, 5 sets of 15-8 then seated leg curls, 4 sets of 10-8 reps. These first two exercises were all about full ROM and constant tension. Finished them up with romanian deadlifts. did 3 sets, working up to 10 reps at 140, focusing on the stretch and only bringing the bar up to half way up the thigh. Moved on to abs, 3 sets of cable crunches and 3 sets of swiss ball crunches

[PeterDolan]

Chest started a little unorthodox for me with bench. Started off with 60 for 12, 85 for 10 and 100 for 8. Tossed up what to do next and settled with 125, big leap I know but just wanted to see what I had in me, was nervous as hell cause there wasn't a person in sight to spot me. Unracked the heaviest I'd held above my head for a while and the first few reps were a little easier than I thought but had to battle to get out the 4th, 5th and 6th rep. Moved to incline DB's next, 34 for 10, 38 for 8 and 44 for 9. Adjusted the bench to a 40ish degree angle and did incline flyes. Started with the 20's, lighter than usual but just wanted to focus on the stretch, bad idea going as deep as I did cause my anterior delts ached and on the next set, 26's, they were all I could feel working. Tried pec dec, 100lbs for 15, but again all anterior delts so called it quits there.

[PeterDolan]

Started back off with DB pull overs, 1 warm up set of 12 reps then 2 working sets of 10 then 2 sets at 50kg for 10 and 7 reps respectively using forced reps in the latter set. Next was underhand pull downs, 4 sets working up to a final set of 100 for 6, this time using negatives at the end. Moved on to incline bench DB rows, 3 sets of 10 at 50 and then 3 sets of seated rows with the D handles for 12, 10 and 8 reps. Finished off with 4 sets of rack deads working up to 180 for 7 or 9 reps, can't remember what I got to.

[Shutupandsquat]

180 for 7 or 9 reps, can't remember what I got to.

I think it was 7.

[PeterDolan]

Set my self a goal for chest today, bench 140 for reps. So I did 3 warm up sets (1 at 60 and 2 at 100) before the attempt. Got a lift off and immediately realised that 140 was a fucking heavy weight. First 2 reps came down slow and went up well with a bit of struggle in the top half, the next 2 reps needed a light spot, my spotter used only his index fingers. Moved to incline DB's next, 4 sets working up to 48's (1 of our 50's have a end missing making them lighter than 50 so never use them) for 7 reps. Incline flyes next for 3 sets. Focus this week was not going so deep to avoid stretching the shoulder so much, seemed to work. Finished them up with 2 sets of cable cross overs to increase the pump. Got 2 more meals to get down before side delts tonight.

[steak]

nice job PD :clap:

[PeterDolan]

nice job PD :clap:

Thanks Damo

[HarryB]

Set my self a goal for chest today, bench 140 for reps. So I did 3 warm up sets (1 at 60 and 2 at 100) before the attempt. Got a lift off and immediately realised that 140 was a fucking heavy weight. First 2 reps came down slow and went up well with a bit of struggle in the top half, the next 2 reps needed a light spot, my spotter used only his index fingers. Moved to incline DB's next, 4 sets working up to 48's (1 of our 50's have a end missing making them lighter than 50 so never use them) for 7 reps. Incline flyes next for 3 sets. Focus this week was not going so deep to avoid stretching the shoulder so much, seemed to work. Finished them up with 2 sets of cable cross overs to increase the pump. Got 2 more meals to get down before side delts tonight.

Jesus nice work man!!!

[rimma]

How much do you weigh at the moment PD? It always amazes me how much you lift at such a small bodyweight and the fact that you train for BBing not Plifting :pfft: Your in the wrong sport mate!

[PeterDolan]

How much do you weigh at the moment PD? It always amazes me how much you lift at such a small bodyweight and the fact that you train for BBing not Plifting :pfft: Your in the wrong sport mate!

Moved up to somewhere around 80 now, sometimes above, sometimes below

[PeterDolan]

Hit shoulders tonight after chest this morning, strength didn't feel comprimised. Started with 5 sets of laterals working up to 10 reps of the 22's. Moved to DB presses, 4 sets. Warmed up with the 30's and 34's for 12 and 10 reps respectively, moved up to the 40's for 8 and finished with 44's for 8. Was good fo a few more or a heavier set but needed a spotter, oh well. Finished them off with 3 sets of standing BB presses for 10-8 reps. Did calves afterwards. Started with 6 sets of toe press, working up to 10 reps of 7pps then did 3 sets of seated calf raises working up to 70kg for 8, again I needed a spotter to extend the set a few more reps.

[HarryB]

Hit shoulders tonight after chest this morning, strength didn't feel comprimised. Started with 5 sets of laterals working up to 10 reps of the 22's. Moved to DB presses, 4 sets. Warmed up with the 30's and 34's for 12 and 10 reps respectively, moved up to the 40's for 8 and finished with 44's for 8. Was good fo a few more or a heavier set but needed a spotter, oh well. Finished them off with 3 sets of standing BB presses for 10-8 reps. Did calves afterwards. Started with 6 sets of toe press, working up to 10 reps of 7pps then did 3 sets of seated calf raises working up to 70kg for 8, again I needed a spotter to extend the set a few more reps.

I feel your pain bro, I train shoulders on my own and it's just a pain having to make different exercise choices because no training partner. Still 44's on seated db press is good work!!!

[PeterDolan]

Only reliable TP I've ever had is my brother

[HarryB]

Only reliable TP I've ever had is my brother

I'v had a few decent training partners over the years but most consistent has been my little brother. Strong as an ox, life time natural and just wouldn't let me bludge ever!!

[Shutupandsquat]

Only reliable TP I've ever had is my brother

Damn right, bitch.

[PeterDolan]

Only reliable TP I've ever had is my brother

I'v had a few decent training partners over the years but most consistent has been my little brother. Strong as an ox, life time natural and just wouldn't let me bludge ever!!

Shame he isn't as strong as me so he could push me further than he does

[HarryB]

Only reliable TP I've ever had is my brother

I'v had a few decent training partners over the years but most consistent has been my little brother. Strong as an ox, life time natural and just wouldn't let me bludge ever!!

Shame he isn't as strong as me so he could push me further than he does

Careful what ya wish for bro! Over the years my brother worked his way up to kicking my ass in a few things.

[PeterDolan]

I'v had a few decent training partners over the years but most consistent has been my little brother. Strong as an ox, life time natural and just wouldn't let me bludge ever!!

Shame he isn't as strong as me so he could push me further than he does

Careful what ya wish for bro! Over the years my brother worked his way up to kicking my ass in a few things.

He learns everything from me so I have the upper hand.

He is a child, I'll just give him bad advices haha

[Shutupandsquat]

Shame he isn't as strong as me so he could push me further than he does

Careful what ya wish for bro! Over the years my brother worked his way up to kicking my ass in a few things.

He learns everything from me so I have the upper hand.

He is a child, I'll just give him bad advices haha

He also reads this... :evil: