PrepDomination

[PeterDolan]

Journal number 3

I plan to keep this one going, only had my phone to go off before and would always crash when on this site so just gave up but on the misses lap top now.

As of now I've begun dieting for the NZIFBB Welly comp in September, weight is roughly 75-75.5kg around mid afternoon

Pic was taken about 3 weeks ago and was around 78kg

[Shutupandsquat]

Also shaved after this pic hence the weight loss.

If you don't keep up this journal, then you will be cursed with AIDS.

[trainlikeafreak]

when you say diet are you just tidying things up or are you actually cutting? if so why such a long cut?

also wernt you 83kg or something at one point? good luck bro what class you plan on doing and do you plan on going to nationals?

[PeterDolan]

Cleaning up is finished as of today and now I'm in to full blown diet. The reasoning is size retention and not wanting to be a starving female model. If the big guys like SG have a hard time dieting on their amount of food, imagine how us little people fucking feel staring down a cup of rice and chicken breast thinking "half my fucking calories for the mafukin day" haha

Nah, 83kg was my weight around June last year dude

[trainlikeafreak]

nice bro good idea you will grow into your cut

any idea what you'll compete at?

[PeterDolan]

:oops: Around 68-66... :oops:

[trainlikeafreak]

:oops: Around 68-66... :oops:

gna be diced!

[PeterDolan]

No excuses not to be

[Dinahlady]

Wow what's that like a 24 week prep? mirin' prep ethic. Good luck

[Android]

Good to see you back, busy with St Patrick day bookings I bet huh :pfft: to be sure to be sure...

24 week prep, good luck with that it'd kill me mentally to be always watching my eats for that long. Am sure you'll do it tho and look good.

Upper chest would look better with a kg or two more muscle I reckon. This pose should pop the pecs out mate.

[PeterDolan]

Yeah, it's gonna be a long as time for sure

My upper pecs do need work Andy, but I don't think I'm really doing the pose properly too,

Regardless, at my weight. it's fair to say I'm tiny and need more overall mass to have any body part looking as it should

[HarryB]

Looking forward to seeing you back onstage and killing it!

[PeterDolan]

Thanks Harry. It's a very exciting prospect. I plan to make a run at the Overall. This goal will keep me honest as there is some guys that are so much bigger than me that the only way to beat them is to come in diced, peeled and dry. Can't control everyone else so means I've gotta handle my business every damn day.

[HarryB]

Thanks Harry. It's a very exciting prospect. I plan to make a run at the Overall. This goal will keep me honest as there is some guys that are so much bigger than me that the only way to beat them is to come in diced, peeled and dry. Can't control everyone else so means I've gotta handle my business every damn day.

Good work man, you'll make that 70 or so kilos look very big!

[teamfatboy]

Well done PD - having seen you at your last show (2010 NZFBB, right ?), I think that you've got it sussed - condition, proportion, detail CAN give the big boys a run for their money.

Best of luck.

[drizzt]

All the best bro, good to see you back around these parts, will watch with interest :nod:

[hhhh1]

make sure you chuck up the odd training vid

[tinytraps]

Bro you look huge at 75kg! Good to see you posting again will watch with interest

[PeterDolan]

Trained today at the Mecca of places to, lift things, "The House"

Hams + Quads + Calves

Romanian Deadlifts (on a box)

60x10

100x10

140x10

180x5

GHR

BWx10

BWx10

BWx8

Squats

100x10

140x7

DB Lunges

20x15

20x12

Leg Extensions

?x12

?x10

?x8 RP

Leg Press

200x10

280x10

280x10

Toe Press

160x15

160x15

16015

Fairly good training, just have to get used to the ego knock of only jamming out 140 on squats. This is in part from pre-exhausting but also I've stopped using wraps for the time being. I was getting so weak out of the hole that I thought it's something I should remedy

[PeterDolan]

Well done PD - having seen you at your last show (2010 NZFBB, right ?), I think that you've got it sussed - condition, proportion, detail CAN give the big boys a run for their money.

Best of luck.

Well, conditioning will be a huge area of improvement moving forward but thanks

All the best bro, good to see you back around these parts, will watch with interest :nod:

Cheers mate. Wont make too much of an interesting read, creatures of habit

make sure you chuck up the odd training vid

I'll try once the baby brother makes the move to the new gym. Any requests?

Bro you look huge at 75kg! Good to see you posting again will watch with interest

Cheers Harley but at 5'3" it kinda cheapens it I think haha

[hhhh1]

make sure you chuck up the odd training vid

I'll try once the baby brother makes the move to the new gym. Any requests?

nothing specific (something heavy though)

and good luck

[bang_bang]

Subscribed.

[PeterDolan]

Shoulders + Rri's

DB Rear Laterals

8x10

10x15

12.5x15

14x12

16x11

DB Laterals

10x15

12x15

16x12

20x9

BB Shoulder Press

60x10

80x10

90x4 - 90x2

Machine Shoulder Press

54x7

48x6

Cable Lateral Raises

12x12

12x10

BB Shrugs

60x15

140x10

180x10

One Arm DB Over Head Extensions

8x15

10x15

12x12

16x8 FR

Skull Crushers

30x12

40x10

40x9

Cable Extensions

120lbsx12

150lbsx10

Stackx6 - 135lbsx6

Good training other than the shit weights but to put it in perspective all this took only 40 minutes plus there was the pre-exhaustion

[PeterDolan]

Today post wo

[PeterDolan]

Back + Claves

Machine Pullovers (lbs)

60x10

90x10

110x12

130x12

150x8 FR

Close Grip Pull Ups

BWx10

BWx10

BWx10

Under Hand BB Rows

100x10

120x8

140x7?

One Arm Machine Rows (lbs)

75x12

90x12

105x10 FR

Back Hyperextensions

20x12

20x10 + BWx5 PR

Rack Pulls

140x10

180x7

Toe Press (lbs)

?x?

?x?

150x17

150x15

150x15

150x15

Good training all in all, done in under a hour so had a good clip going despite training with SUAS. Still sucks using light weights but it is what it is