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PhysicalDevelopment

PeterDolan

By PeterDolan
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PeterDolan Veteran member

PeterDolan

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Here's yesterday's shoulders and calves. My brother decided that he didn't get enough sleep so didn't train til later so I was solo. Warmed up with reverse pec dec, 3 sets of 10-12 working up to 120lbs. Then started my compound. I've decided I'm gonna start training a little heavier for 4 or 5 weeks just to nudge strength along. Seated military presses, 60 for 2 sets, 85 for another and 100 for 6. Decided to go 115, which in hindsight was little heavy, got stuck just past half way on the 2nd rep. Moved to a superset of DB presses and DB laterals. 3 sets of 12/12, 10/10 and 8/10 working up to the 44kg DB's for presses and sticking to 12's for laterals the whole way. Next was more laterals, 2 sets, first was 8kg, 10 and 12, each for 10, then second was 14, 12 and 10 each for 10. Finished off with DB rear flyes, 3 sets working up to 22 for 10. Started calves with seated calf raises for 5 sets working up to 4 and a half plates for 6, then on to hack calf raises supersetted with BW calf raises, matching the latter reps with the weighted reps. Worked up to 4pps for 8. Felt great, shoulders were aching and the calves were full

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PeterDolan Veteran member

PeterDolan

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Quads tonight, never again will I drink soo much water pre workout, left me feeling shit after squats and dry wrenched trying to get down my post workout drink. Any way, I started with squats, working up wheel by wheel til I arrived at 5 45lb plates per side, that's 225kg. Managed to get 3 reps, can't remember if I could've got another (what you reckon Kyle?) but was happy with that. Felt pretty fucking hard core as my nose started bleeding at the 2nd rep :pfft: then moved to leg press, 2 sets of 4pps and 6 pps. 3rd set I couldn't be fucked fetching more plates so I got Calvin to jump on to add another 95kg and repped 10, focusing on tempo, tension and depth. Went to leg extensions for 3 sets then some BW lunges for 2 sets of 40 and 20 respectively. Could've got more but would've lost alot of nutrients as a result so called it there.

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Quads tonight, never again will I drink soo much water pre workout, left me feeling shit after squats and dry wrenched trying to get down my post workout drink. Any way, I started with squats, working up wheel by wheel til I arrived at 5 45lb plates per side, that's 225kg. Managed to get 3 reps, can't remember if I could've got another (what you reckon Kyle?) but was happy with that. Felt pretty fucking hard core as my nose started bleeding at the 2nd rep :pfft: then moved to leg press, 2 sets of 4pps and 6 pps. 3rd set I couldn't be fucked fetching more plates so I got Calvin to jump on to add another 95kg and repped 10, focusing on tempo, tension and depth. Went to leg extensions for 3 sets then some BW lunges for 2 sets of 40 and 20 respectively. Could've got more but would've lost alot of nutrients as a result so called it there.

I lied bro. I actually weight 97kg. Sorry to mislead you. lol.

Missed your squat but looks fuking strong. Good shit

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PeterDolan Veteran member

PeterDolan

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Quads tonight, never again will I drink soo much water pre workout, left me feeling shit after squats and dry wrenched trying to get down my post workout drink. Any way, I started with squats, working up wheel by wheel til I arrived at 5 45lb plates per side, that's 225kg. Managed to get 3 reps, can't remember if I could've got another (what you reckon Kyle?) but was happy with that. Felt pretty fucking hard core as my nose started bleeding at the 2nd rep :pfft: then moved to leg press, 2 sets of 4pps and 6 pps. 3rd set I couldn't be fucked fetching more plates so I got Calvin to jump on to add another 95kg and repped 10, focusing on tempo, tension and depth. Went to leg extensions for 3 sets then some BW lunges for 2 sets of 40 and 20 respectively. Could've got more but would've lost alot of nutrients as a result so called it there.

I lied bro. I actually weight 97kg. Sorry to mislead you. lol.

I probably wouldn't have asked you then :^o

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PeterDolan Veteran member

PeterDolan

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Thanks TWL

WTF. were those regular BB squats, not smith machine etc? raw, or belt and wraps? Insane strength bro, you must be coming up on 3x BW squat... :clap: :clap:

BB of course. Had wraps on but not super tight, no belt, I'm still trying to get the cunty thing broken in. I'll try for 240 in a few weeks all going to plan. Thanks dude

Damn Pete, much respect man!!! That's awesome work!

Another 4 inches and I might've eventually been competition for you :pfft:

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Back was good, I started with deads, worked up one wheel perside til I was at 5pps and repped 2. Went back down to 4pps and repped 9, the burn in my glute's and hams was worse than gymrats haemorroids! Next I exhausted my lats with cable pullovers, 3 sets working up to stack for about 8 reps from memory. Hit up close grip pulldowns for 3 sets, worked up to 100kg for 6 reps with a bit of a spot. Did 2 sets of BB rows at 100 then did a set at 140 for 9, back was pumped up by now. Used the rows also as a opportunity to get some wear into my belt. Last up was seated rows, used a slightly wider than close grip on this to hit upper back a little more but instead of squeezin for one one thousand as I usually do I just kept repping focusing on constant tension. Final set of 3 I did 8 reps then dropped 3 plates from what ever it was at and repped another 5 before my back was fried. Took a photo after on my brothers phone and was really happy with how my back looked but I think the light was generous

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