PrepDomination

PeterDolan · July 2, 2012

Another day, another quad work out

Leg Extensions (lbs)

60x15

100x15

Squats

60x10

100x20

120x20

Leg Press

6ppsx15

8ppsx12

8ppsx13

Hack Squats

2ppsx10

4ppsx10 FR

Today was absolute masochism! Leg extensions were light, focusing on squeezing and getting the blood flowing. Squats were a real grind, shortened up the ROM to parallel or there about for the purpose of trying to keep a rhythm and keep a bigger workload on the quads. Wanted to stop at around 13 on the final set but the TP and kid brother kept me going, only just had the energy to rerack the weight and fell to the floor with an almighty slut of a back pump. Took a wide stance on Leg Press, far from the norm for me, just trying to achieve a full ROM and stretch the shit outta them quads, worked a treat. Hacks was the metaphorical icing on the cake. I wrapped up for the heavy set and felt like I was done at 3 reps but Kyle and TP forced me to keep going and gave me a spot (felt like they took it all). They felt like half reps but Kyle assured me they were all good reps. Finished with a round of posing, legs were too full to see any cuts

PeterDolan · July 3, 2012

Shoulders + Traps

DB Laterals

10x12

12x12

14x12

17x10

20x10

Prone Incline Front Raises

10x15

12x15

12x12

Wide Grip Machine Rows (lbs)

120x15

150x10

180x10

Machine Shoulder Press (lbs)

105x10

135x10

155x4 - 155x2 - 120x6

Incline Lateral Raises

8x12

8x10

DB Shrugs

45x12

Got up and trained at Shit o'clock this morning so this workout was pretty good considering I wasn't feeling it and it was cold as f*ck. Tried playing around with some techniques trying to get a better feel in the muscles. Did 40mins on the stepper afterwards and even though it felt like the temp was in the negatives, I was soaked in sweat

PeterDolan · July 15, 2012

Trained calves, tri's and bi's yesterday. Can't remember weights.

Seated Calf Raise 5 sets 10-15 reps

Leg Press Calf Raises 4 sets 10-15 reps

Over Head Cable Extensions 5 or 6 sets 15 reps

Close Grip Bench 3 sets 10 reps

One Arm Cross Body Cable Extensions 3 sets 10-15 reps

One Arm Over Head Cable Extensions 1 set 10 reps

Cable Preacher Curls 4 sets 15 reps + 1 drop set w/partials 50ish reps

E-Z Bar Curls 3 sets 10 reps

Incline DB Curls 3 sets 12-15 reps

Concentration Curls 3 sets 15 reps

PeterDolan · July 16, 2012

Quads

Single Leg Extensions (lbs)

30x15

50x15

Squats

60x10

100x10

140x10

180x8

Leg Press -ss- Front Squats

6ppsx15 -ss- 100x10

Hack Squats

2ppsx12

Nap time, that is all

HarryB · July 16, 2012

Everything going good Pete. Keep on keeping on.

PeterDolan · July 16, 2012

Everything going good Pete. Keep on keeping on.

Someone has to lose on the day, I just don't want it to be me :pfft: so gotta kick it in to the next gear

PeterDolan · July 18, 2012

Yesterdays delts

Reverse Pec Dec (lbs)

80x15

100x15

120x15

140x8 + 3 PR

DB Shoulder Press

10x15

20x10

30x10

35x10

40x9

Seated DB Laterals

10x15

12x12

14x12

17x10

Cable Laterals (lbs)

30x12

40x10

Prone Incline Rear Flyes

10x15

12x15

17x8 + 5 PR

PeterDolan · July 18, 2012

Calves + Hams

Leg Press Calf Raises

3ppsx20

3ppsx15

3ppsx10 + 10 PR

3ppsx8 + 12 PR

Standing Calf Raises (lbs)

120x10

150x10

180x10 + 10 PR (Top half) + 10 PR (Bottom Half)

Lying Leg Curls

5 sets or 10-15 Last set with partials up to 15 reps

Romanian Deadlifts

60x10

100x10

140x10

180x6

PeterDolan · July 19, 2012

Chest + Tri's

Incline BB Press

60x12

80x12

100x7 FR

Hammer Strength Chest Press

2ppsx12

2.5ppsx12

3ppsx9 FR

Incline Flyes

25x12

30x10 FR

30x8 FR

Cable Flyes (lbs)

80x12

Cable Tricep Extensions (lbs)

95x15

110x15

E-Z Bar Over Head Extensions (+ Bar)

20x15

20x13

DB Kick Backs

8x15

10x15

12x15

trainlikeafreak · July 19, 2012

how are you feeling strength wise this far out mate? looks like everything is going as planned :nod:

PeterDolan · July 19, 2012

how are you feeling strength wise this far out mate? looks like everything is going as planned :nod:

Somedays I feel stronger, others I feel just as strong as before the prep bro

PeterDolan · July 20, 2012

Back

Deadlifts

60x10

100x10

140x10

180x8

220x5

180x9

Machine Pull Over (lbs)

80x12

100x12

120x12

130x10

Wide Grip Pull Ups

BWx10

BWx9

Bent Over Rows

60x10

100x10

120x9

One Arm Machine Rows (lbs)

105x12

105x10

Hyper Extension DB Rows

10x12

Back was pumped to mafuckin bits! Was sthuper stoked on the deadlifts, hadn't deadlifted from the ground in yonks

drizzt · July 20, 2012

Nice deads bro 8)

PeterDolan · July 20, 2012

Nice deads bro 8)

Thanks bro, form was terrible but I'll take it. I dunna why I stopped doing them, I should be so far ahead of where I am now

AZIDE · July 20, 2012

.

crazyfacials · July 20, 2012

":3idwfvtv]strong as at ur weight. when will it be my turn for 5 reps of 220 again?

When you finally finish your plate of greens

PeterDolan · July 22, 2012

Calves + Tri's + Bi's

Leg Press Calf Raises

2ppsx20

3ppsx15

4ppsx12

5ppsx10

6ppsx10

7ppsx10

Machine Press Calf Raises (lbs)

150x20

150x18 + 8 PR

Cable Tricep Extensions (lbs)

100x15

120x10

140x10

160x10

180x10

200x8 FR

Lying Tricep Extensions (+ Bar)

20x10

30x10

40x9

One Arm DB Over Head Extensions

8x12

10x12

12x8

BB Curls

Barx10

30x10

40x10

50x10

60x10 FR

Prone Incline DB Curls

10x12

12x10

14x10

17x10

Cable Curls (lbs)

80x20

100x20

PeterDolan · July 23, 2012

Quads

Leg Extensions (lbs)

80x10

120x10

160x10

200x10

Leg Press

6ppsx10

8ppsx10

10ppsx10

Squats

100x10

140x10

180x5

Lunges

60x12

Was a good workout, started off with the intention of a 10 minute warm up on the bike but was over it and sweating by 7 mins so got off. All sets on Extensions were held for a second squeeze at the top, god a really good amount of blood flow and pre-exhaustion from this. Leg Press I went wider than normal for a greater ROM, which on this on this particular LP makes it incredibly difficult at the bottom cause the runners it is on are sticky as hell. Made the 10pps a grind from rep 3. Squats were good, focused on a slow decent, a slight pause at parallel (as deep as the rack allows me to go) and then a good squeeze on the way up. Lunges ended up being some what of a fail. Got a bruise on my right butt cheek which was far more painful than anticipated when I tried to go down. Plus I got motherfucker sized pins and needles in my arms, must've had the bar positioned wrong. Finished off with 30 mins on the bike

PeterDolan · July 30, 2012

Quads (seemingly the only workout I log...)

Leg Extensions (lbs)

80x15

120x15

160x12

200x10

Squats

60x10

100x10

140x8

180x6

220x4 FR

Leg Press

8ppsx10

10ppsx8 - 8ppsx10 - 6ppsx15 - 4ppsx20 - 2ppsx28

Hack Squats

2ppsx12

3ppsx10 - 2ppsx1 (Back pump got the best of me)

Wasn't sure whether to log this as a quad workout or cardio...could barely breathe

PeterDolan · August 3, 2012

Back

Close Grip Pull Downs

4 sets 10-6 reps

Bent over Rows

100x10

100x8

T-Bar Rows

4px10

5px10

6px10

7px8

One Arm Machine Rows (lbs)

90x12

105x12

120x10 FR

Wide Grip Seated rows (lbs)

180x10

Hyper Extensions

BWx15

Finished up with a gruelling 30mins on the stepper then some posing. Has striations in my lower lats and erectors which is suprising cause the rest of me looks relatively smooth in comparison

PeterDolan · August 6, 2012

Instead of giving you the same old Monday quad training, here's a posing vid taken after quads today xo

train hard · August 19, 2012

still strong as! might try one of your leg workouts you doing open men this year?`

HarryB · August 20, 2012

Looking good Pete. Very good, balanced and hard.

PeterDolan · August 20, 2012

still strong as! might try one of your leg workouts you doing open men this year?`

Yeah, although I still qualify for Novice, I wanna match up next to the guy that beat me last time

Cheers Harry, not gonna be where I should've benn but hopefully good enough

PeterDolan · August 30, 2012

Today split up into 2 workouts

Quads

Leg extensions 3 sets 20 reps

Leg Press 3 sets 20-15 reps

Hack Squats -ss- Ghettoed Sissy Squats 4 Sets 15/12 reps

Squats 3 sets 20-10 reps

Single Leg Extensions -ss- Split Squats 4 sets 15/12 reps

45 mins of cardio HR around 160bpm

Hams + Calves

Lying Leg Curls 6 sets 20-10 reps

Standing Leg Curls 3 sets 15 reps

DB Single Leg Romanian Deadlifts 3 sets 15 reps

Walking Lunges 3 sets 20 reps per leg

Hip Abductor 3 sets 20 reps

Toe Press 7 sets 10 reps

Seated Calf Raises 3 sets 15 reps

40 mins cardio HR around 100 bpm

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