PrepDomination

[PeterDolan]

Trained arms today, just focused on different angles and a mixture of constant tension and squeezing. Good pump was had by all

[PeterDolan]

Hams + Quads

Squats

Warmed up to...

210x2 FR

140x5

100x15

Hack Squats

2ppsx10

2ppsx10

2ppsx20

Leg Extensions -ss- Lying Leg Curls (lbs)

80x12 -ss- ?x12

90x12-ss- ?x12

100x12 -ss- ?x10

Walking Lunges

BWx15

BWx15

Fairly decent session, disappointing squats but many factors contributed to them being shit but doesn't really bother me too much, still worked hard. Really emphasised a 2 second squeeze on the superset on every rep I did

[PeterDolan]

Last nigh was

Shoulders + Tris

DB Shoulder Press

20x12

30x10

40x8

45x6 FR

Machine Press (lbs)

90x12

120x9

150x8 FR

DB Laterals

8x12 -10x10 - 12x10

14x10 - 12x10 - 10x10 - 8x10

Tricep Press Downs (lbs)

100x15

120x12

140x12

160x10

190x8 FR

Incline E-Z Bar Tricep Extensions

35x12

45x12

55x7 FR

Rope Extensions (lbs)

70x15

80x12

90x7 + 5PR

Really good intensity yesterday. Form was good the whole time and i meant an awesome pump after the firs exercise of both groups. Little slower than when I rain alone but that's cause SUAS always takes ages getting ready then changing songs on his iPod...

[PeterDolan]

Back + Calves

Wide Grip Pull Downs (lbs)

75x12

90x10

120x10

150x10

195x8

T-Bar Rows

2px10

3px10

5px8 - 4px8 - 3px6

Machine Row (lbs)

120x10

150x10

180x10

210x8

Close Grip Pull Down

54x10

63x10

63x8

Toe Press (lbs)

105x15

135x10

225x10

255x9

DB Single Leg Standing Calf Raises

10x15

10x12

Pretty good workout, tried out a whole new lot of exercises that hadn't been done in a while. Wasn't a big fan of the ROM on the T-Bar Rows so will modify the plates next ime to suit

[PeterDolan]

Chest + Bi's

Incline DB Press

20x15

30x12

40x10

45x8 - 45x3

Hammer Strength Chest Press

2ppsx10

3ppsx6

3ppsx8 - 2ppsx6 - 1ppsx14

Incline SM Press

1ppsx6

1ppsx2

Incline BB Press

60x10

60x7

Incline Flyes

25x10

25x8

25x7

Cable Flyes (lbs)

60x12

60x10

60x9

Seated DB Curls

10x10

14x10

18x10

22.5x6

Prone Incline DB Curls

12x12

10x10

10x7 + 3PR

BB Curls

40x10

40x10

40x10

Cable Preacher Curls (lbs)

70x12

80x10

80x7 + 3PR

Dunna what happened today but I just said to myself "f*ck sake Petey, if you want to redeem yourself, pick up your motherfucking game!". Luckily the gym only had half a dozen people in :oops:

So the above was a product of that. No more just going to failure. You'll see I got stronger on the Hammer Strength, I changed the setting so I didn't take it from such a stretched position so didn't take so much effort to lift off but didn't compromise my ROM. Also did f*ck all on SM Press, our SM sucks, doesn't come down even nor is it smooth, so I pulled pin. Used a few cheat reps to finish off my final sets for DB & BB curls. Awesome pump from today.

Game on

[PeterDolan]

Will be starting a new split on Sunday based around increasing daily expenditure and focusing on giving my problem areas (hams & arms) more attention.

Sunday - Tri's + Bi's

Monday - Quads + Calves

Tuesday - Shoulders + Tri's (Light)

Wednesday - Hams + Calves + Bi's (Light)

Thursday - Chest

Friday - Back + Calves

Saturday - Rest

Thoughts and observations?

[Dinahlady]

Will be starting a new split on Sunday based around increasing daily expenditure and focusing on giving my problem areas (hams & arms) more attention.

Sunday - Tri's + Bi's

Monday - Quads + Calves

Tuesday - Shoulders + Tri's (Light)

Wednesday - Hams + Calves + Bi's (Light)

Thursday - Chest

Friday - Back + Calves

Saturday - Rest

Thoughts and observations?

If Hams are a problem area maybe you wanna put some Ham exercises in with Quads day aswell? Even if its a couple? As I see you hitting calves 3 x a week and hams only once a week. but I guess it depends on the exercises you're doing in your split aswell rather than just muscle group

Maybe some of the calves exercises could also be hammy incorporating like some lunges then up onto toe for hitting calf but to incorporate some ham and glute rather than purely isoalting calves?

or some hammy exercises that are calf stretching i.e some negetives on glute ham raise or some stretchy SLDLs

on one or more of the calf days you indicated as if you're hitting calves that much can't hurt to mix it up?

or if you're focusing on raising daily expenditure maybe Ham drills/track work/sprints are going to hit hams and calves and be more cardio based.

Just my ideas.

[trainlikeafreak]

Will be starting a new split on Sunday based around increasing daily expenditure and focusing on giving my problem areas (hams & arms) more attention.

Sunday - Tri's + Bi's

Monday - Quads + Calves

Tuesday - Shoulders + Tri's (Light)

Wednesday - Hams + Calves + Bi's (Light)

Thursday - Chest

Friday - Back + Calves

Saturday - Rest

Thoughts and observations?

If Hams are a problem area maybe you wanna put some Ham exercises in with Quads day aswell? Even if its a couple? As I see you hitting calves 3 x a week and hams only once a week. but I guess it depends on the exercises you're doing in your split aswell rather than just muscle group

.

could be an idea.

[PeterDolan]

I feel what your saying Big Bad Dinah and I may try adding in a hammy exercise or two on quads day but the way I see it, they still get hit on quad day with squats (and squat variants). Of course, not to the same extent. Would be interested to see if anyone has had success with this. I thought about adding in a couple of exercises but need to make sure they repair all good before they get hit directly two days later. I could look at doing them before back and reshuffle my split accordingly

[Dinahlady]

LOL @ Big bad Dinah

Well what I've been doing for ages is doing one day with one or 2 Quad exercises in then the rest hammy based ones (But I only do 4 exercises - I see you do more) Do my heavy(?) squats on that day and then say heavy leg press then some other possibly lighter hammy work. Or possibly some things like lunges which would incorporate both but then finishing with ham curls or something....

Then on my Hammy day do a big Hammy movement so I'll do deadlifts (but i know some people put them on back day) so it could be romanians or SLDLs or all of them and then ham curls/isolation aswell.

So one pure hammy day and one big quad movement day with some extra hammy killers...

But split looks good just try hitting them diff ways each week or combining them all differently and see which you like best then stick with it?

[trainlikeafreak]

i know lots of guys who have decent hamstrings from just doing squats. even so an exercise after quads wouldnt hurt if trying to bring them up especially if they already have a bit of blood in them. and im pretty sure they should recover in time for the next hammie day if your only doing one exercise

[PeterDolan]

Quads + Calves

Leg Extensions (lbs)

100x15

130x15

160x10

Front Squats

60x12

100x10

140x7

Leg Press

6ppsx15

9ppsx15

9pps+SUASx10 - 9ppsx4

Hack Squats

2ppsx8

2ppsx8

Hack Squat Calf Raises

2ppsx15

2ppsx15

2ppsx13 + 5 PR

Leg Press Calf Raise (lbs)

225x10

225x10

225x8

Had a good pump after extensions but lost it after front squats although I was happy with my strength on them since I hadn't done them in almost a year. Our leg press is a little fucked, can get a full ROM or it gets stuck somewhat, so that's why I was able to go so heavy

[PeterDolan]

Shoulders + Tri's

For full listing of exercises, see SUAS journal (don't say I don't do anything for you phaggot). Nothing to write home about weights wise. After talking to my mentor of sorts, decided to take a break from dieting for 6 weeks and in the mean time I'm going to focus on regaining some strength (not through strength specific training) so my exercises will reflect that.

[PeterDolan]

Hams + Bi's

Lying Hamstring Curl (lbs)

65x15

80x15

95x12

110x15 FR

Standing Hamstring Curl (lbs) (ghettoed out on the Leg Extension)

30x10

40x10

50x12 FR

BB Walking Lunges

60x15

60x15

60x16

DB Preacher Curls

8x15

10x15

12x12

16x8 FR + 3NG

E-Z Bar Curls

35x10

35x10

35x12

Cable Curls (lbs)

80x20

100x20

100x20

Didn't do calves as per scheduled cause I ran outta time 'cause I got stuck at the beginning talking for 15 mins to Daehee (some may remember the Korean dude at the WGTN show last year). He had just finished his workout so decided he'd stay for mine to spot me and push me. f*ck, he was actually good at it haha he also said that he'll take the last month of my prep off from work to train with me and just push me even further. Top bloke!

As far as the workout went, hams haven't been as fucked as they were today in a long time, from the get go it was full on and it didn't ease off. Lunges killed me, my glutes were screaming and I nearly collapsed on a few occasions from sheer fatigue

[PeterDolan]

Chest

Bench Press

60x10

100x5

100x5

120x1

140x1 FR

Incline DB Press

35x10

40x10

45x12 FR

Incline Flyes

25x12

30x12

35x? FR

Hammer Strength Chest Presser

2ppsx10

3ppsx8

4ppsx4 FR - 2ppsx5 + 3 PR

Wanted to try go heavy on bench today, first time benching in ages. FAIL! Everything else was strong and got a really pump from today

[PeterDolan]

Bi's + Tri's

BB Curls -ss- Cable Extensions (lbs)

30x10 -ss- 140x12

40x10 -ss- 170x12

50x12 FR -ss- 200x8 FR

Lying Tricep Extensions -ss- Hammer Curls

45x12 -ss- 18x10

45x12 -ss- 25x8

55x9 FR -ss- 30x7

Prone Incline DB Curls -ss- Dips

12x12 -ss- 1 Chainx25

14x12 -ss- 3 Chainsx15

20x6 - 20x3 - 20x4 -ss- 3 Chainsx10 - 3 Chainsx10

One Arm Over Head Extensions -ss- EZ Bar Curls

11x15 -ss- 25x?

One Arm Over Head Extensions

14x8

Good session today, trained with someone new today so did a few different things from the norm. The EZ Bar Curls were something different. 3 second negative to half way down then hold for 3 seconds there and then down to the bottom and repeat. Really pushed all the blood in there

[HarryB]

Trucking along well there PD! Just sticking my nose in your journal to see how things are travelling. All looking good from here! Bit of gaining time still before the hard diet kicks off.

[PeterDolan]

Thanks H. My weight is staying put funnily enough even with surplus calories. I think I underestimate my metabolism

[PeterDolan]

Here's a snippet from the end of todays hammy training, cuts out before I get to the 10 or 11 reps per leg I did (too much g4p taking up memory on phone :oops: )

[HarryB]

100k lunges... isn't there a tshirt out there that says.."I lunge your squat weight"? lol

Good work Pete.

[PeterDolan]

Haha if you find it, hook me up!

Thanks bro, gots to lift heavy to hang with you big kids

[PeterDolan]

Biceps + Triceps + Calves

E-Z Bar Curls

35x15

35x15

40x12

45x10 + 3 PR

Incline DB Curls

10x15

10x15

10x12

Cable Preacher Curls (lbs)

50x12

70x12

90x10 - 60x7 - 40x20 - 40x12

Rope Extensions (lbs)

80x15

110x15

140x12

160x8 + 3 PR

Incline Skull Crushers

35x15

40x15

45x9

Cable Concentration Extensions (lbs)

30x15

40x10

40x10 FR - 30x5 - 20x10

Hack Squat Calf Raises

2ppsx15

2ppsx13

2ppsx15

2ppsx15

2ppsx10 + 5 PR - 1ppsx15

Single Leg Calf Raise (Holding DB)

10x15

10x15

10x15

Really good workout today. Focused on squeezing and going high reps and intensity. Good pump because i was getting a really quality contraction

[PeterDolan]

Quads

Single Leg Extensions (lbs)

30x15

30x15

Leg Extensions (lbs)

120x15

150x12

180x10

200x10 FR

Leg Press

4ppsx25

5ppsx25

6ppsx25

7ppsx25

Hack Squats

3ppsx10

4ppsx10

Holy helicopter, my legs are fucked! Did what I wasn't accustomed to in the way of high reps on leg press and hated every repetition but my quads, glutes and even hammies were screaming for mercy from half way through the 2nd rep! Stoked with my hack squats. Wrapped up my knees so it kind of muds the 4pps for me but all my legs know is that they had to grind for every rep they got

[PeterDolan]

Shoulders + Tri's

One Arm Prone Incline Front Raises

8x12

10x12

12x12

14x12

16x12

DB Laterals

12x12

14x12

17x12

20x10

DB Shoulder Press

30x10

35x10

40x9 FR - 20x6

Machine Shoulder Press (lbs)

105x10

105x10

105x9 FR

BB Shrugs

3ppsx10

4ppsx10

5ppsx10

6ppsx10

Cable Extensions (lbs)

100x12

130x12

160x10

100x15

100x15

Trained today with said WGTN guy in Harry's journal (he's my old TP). Good to have him back for the week. Took some Neurocore before the session, dunna if it was the squeezing or the Neurocore but seemed to have a really good pump and burn today

[HarryB]

Shoulder press the 40k dbs! Nice work.

I am over on the weekend until tues bro, have to try and catch up.