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PrepDomination

PeterDolan

By PeterDolan
in Workout journals

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HarryB Veteran member

HarryB

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Can't lift any heavier cause I'm pre-exhausting and working at a faster pace than normal. So the weights still challenge me in my favoured rep range, I just physically cannot go heavier

Good work man, you adapt to it and start to shift heavier weights. Going to be good to see what you bring to the stage.

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soundsgood Veteran member

soundsgood

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Mean. A new PD journal. Good to see someone else on a really long cut. Looking BOSS in your start pics bro. I think you're gonna blow us away this year bro. How many calories have you started your diet on? Are you bringing yourself in or do you have a coach/mentor this time around?

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PeterDolan Veteran member

PeterDolan

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More ROM so more challenging for sure

As for the rows, are you refering to the angle of my torso? If so, it puts your spine in a less stressed position and the lats in a stronger position. So sure the ROM isn't as big as it could be but the trade off is more weight while still a low (reasonably) chance of injury

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PeterDolan Veteran member

PeterDolan

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Chest + Bi's

Incline Flyes

25x10

30x12

35x10

40x8

45x5

Incline DB Press

30x12

35x8

40x7

Machine Chest Press (lbs)

120x10

120x10

120x11 PR

Weighted Dips

+40x10 PR

+40x6 - +40x2

DB Preacher Curls

10x15

12x15

14x8 FR

DB Curls

10x10

10x10

10x10

EZ Bar Curls

35x12

35x12

35x12

Good session tonight, finally coming to grips with the weight, just trying to now find the rough weights I'll be using, almost there.

Had mean bicep pump after the first set, can't be mad

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Shutupandsquat Veteran member

Shutupandsquat

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MOVE SOME HEAVIER WEIGHT FOR CURLS YOU PUSSY! Even I do that weight with short rest periods. At least 14s for DB curls. COME ON, MAN!

Haha I can do the 20 fos, doesn't mean I have to

Yes it does. You can still get an equal feel, just going heavier, therefore, more beneficial.

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PeterDolan Veteran member

PeterDolan

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Hams + Quads + Calves

Squats

60x10

100x10

140x8

180x6

100x18

Lying Leg Curls (lbs)

80x15

95x12

110x8

Romanian Deadlifts

60x12

100x10

Leg Extensions

?x15

?x12

?x9 + 7 PR

Hack Squats

2ppsx10

3ppsx1

Hack Squat Calf Raises

1ppsx20

1ppsx20

1ppsx18

Toe Press

?x20

?x20

?x15 + 10 PR

Squattted with wraps tonight and it felt good! Was far from smooth though, wraps weren't on evenly and when sitting in the hole, I wobbled twice, not very safe. Then on the widow maker set, I almost face planted on the 18th rep so pulled pin on squats. Our hack squat machine doesn't let me go deep enough so on the 3pps set, I hit the stoppers and it put me out of rhythm and I got stuck, by that time though, legs were done

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PeterDolan Veteran member

PeterDolan

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Shoulders + Tri's

Rear Raises

8x12

12x12

16x12

20x9

Lateral Raises

12x12

14x12

16x12

18x8

BB Shoulder Press

60x12

80x10

100x4 - 60x10

Upright Rows

40x12

50x10

60x10

Reverse Pec Deck (lbs)

80x15

100x12

120x12

Incline Lateral Raises

8x12

8x12

BB Shrugs

140x10

180x10

Cable Tricep Extensions

90x15

120x12

160x10

Close Grip Bench

60x12

80x8

100x5

EZ Bar Over Head Extensions

35x12

45x12

55x7

Pretty good training tonight although I felt fairly drained before I even started so wasn't very strong. Close grip bench sucked, the bar had no gnerling (spell check) where my grip was and my hands were sweaty as a mofo so the bar was slipping out of grip so pulled pin

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PeterDolan Veteran member

PeterDolan

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Back + Bi's

Deadlifts

60x10

100x10

140x5

180x5

180x4

Chin Ups

BWx12

BWx10

BWx?

DB Rows

45x10

45x10

Wide Grip Pull Downs

?x12

?x10

?x10 FR - ?(3p drop)x4

Machine Pull Overs (lbs)

100x15

100x15

130x? + 3NG

Standing Calf Raise

?x10

?x8

?x6

Seated Calf Raise

?x15

?x20

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PeterDolan Veteran member

PeterDolan

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Chest + Bi's

Incline BB Press

60x10

60x10

80x8

100x5 - 60x9

Hammer Strength Chest Press

2ppsx12

2ppsx12

2.5ppsx7 + 3PR

Weighted Dips

1px10

2px10

Cable Flyes (lbs)

50x15

65x15

80x12

DB Curls

11x10

14x10

16x8

18x8

Prone Incline DB Curls

8x15

10x12

12x12

One Arm High Pulley Curls (lbs)

30x12

40x10

Awesome pump in both target groups. Short rest periods, high intensity

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Shutupandsquat Veteran member

Shutupandsquat

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Chest + Bi's

Incline BB Press

60x10

60x10

80x8

100x5 - 60x9

Hammer Strength Chest Press

2ppsx12

2ppsx12

2.5ppsx7 + 3PR

Weighted Dips

1px10

2px10

Cable Flyes (lbs)

50x15

65x15

80x12

DB Curls

11x10

14x10

16x8

18x8

Prone Incline DB Curls

8x15

10x12

12x12

One Arm High Pulley Curls (lbs)

30x12

40x10

Awesome pump in both target groups. Short rest periods, high intensity

"Also, I stole some of Kyle's Doritos yesterday because I'm a fat c*nt."

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