PrepDomination

[PeterDolan]

Shoulder press the 40k dbs! Nice work.

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

Awesome, what's gonna be the best way to be in contact?

Hams + Bi's + Calves

Lying Leg Curls (lbs)

50x12

65x12

80x12

95x? FR

Standing Single Leg Curls (lbs)

30x12

40x12

40x12

Walking BB Lunges

60x15

100x10

120x? (Maybe 10 per leg?)

DB Curls

10x12

10x12

10x12

10x12

10x12

Seated Calf Raise (lbs)

60x15

60x15

60x15

60x15

75x15

90x15

Toe Press (lbs)

180x15

180x15

180x15

180x15

Really focused on ROM and squeezing on everything I did today. Didn't get the pump I expected but the lactate build up was crazy

[PeterDolan]

Quads + Hams + Calves

Leg Extension (lbs) -ss- Lying Leg Curls (lbs)

50x30 -ss- 40x30

80x30 -ss- 65x30

80x30 -ss- 65x30

80x30 -ss- 65x30

Hack Squats

2ppsx10

4ppsx8

4ppsx10

Leg Press

4ppsx20

4ppsx20

4ppsx20

Seated Calf Raises (lbs)

65x15 + 5PR

65x15 + 5PR

65x15

65x15

Usually do Hams + Bi's + Calves today but my back is still fucked from training it with Harry on Monday night that I don't think a Hammy workout would be very productive. The change up was good, my legs were so pumped from the superset that I already had to waddle

Leg press, I brought my feet closer together so the sled wouldn't go so far down to the point it gets sticky and just pumped out reps with very little rest, was almost like one set. Not very much volume, just wanted to balloon the legs up tonight and just get out of the gym

[PeterDolan]

Chest

Incline DB Presses

20x15

30x15

35x12

40x12

45x9

Hammer Strength Bench Press

2ppsx12

2.5ppsx12

3ppsx8

3ppsx8 - 2ppsx10 - 1ppsx20

Incline Pec Flyes

25x12

30x10

30x10

Machine Chest Press (lbs)

110x15

110x15

110x15

Swiss Ball Crunches

15

15

15

Awesome session tonight, no spotter but still managed to crank out some intensity and get a good pump for realsies. Oh yeah, did some crunches. Tis the season for Aesthetics trololololol lolol lol lol

[PeterDolan]

Quads + Calves

Leg Extensions (lbs)

100x15

100x15

150x12

200x7 - 200x5 - 200x3

200x10 FR

Front Squats

60x10

100x10

140x5

Leg Press

4ppsx25

5ppsx25

6ppsx25

Hack Squats

2ppsx12

3ppsx12

4ppsx12 - 3ppsx8 - 2ppsx8 - 1ppsx6

Seated Calf Raises (lbs)

60x15

60x15

75x12

75x15

Toe Press (lbs)

180x10

180x10

Didn't feel extremely strong today so decided I'd try rep it out a bit with most things. Moved my feet in on Leg Press today to give me a different feel from anything else. Felt good but my reps were perhaps too fast. Holy shit balls, hack squats killed me, I just ran out of breath on the 1pps and couldn't go any longer. Awesome session, my legs spazzed out and wouldn't stop shaking.

Oh yeah, back in to dieting today... :cry:

[PeterDolan]

Chest

Incline BB Press

barx10

60x10

80x8

80x6

100x5 FR - 100x2 FR

Hammer Chest Press

2ppsx10

2.5ppsx10

3ppsx8

4ppsx1 - 3ppsx5 FR - 2ppsx7 - 1ppsx12

Incline DB Press

25x12

30x10

35x8

35x7 FR

Pec Deck (lbs)

60x15

100x10 - 70x7

Good session, to be honest I guessed most the reps on the last 3 exercises :---)

With the DB presses, I kept my hands on 45 degree and got a much better squeeze, will keep this form as a main stay now.

Prep is going well, currently cycling my carbs and feels really good, no cravings and feeling fuller than in the off season cause it's no more shitty foods

[PeterDolan]

Back

Deadlifts

60x10

100x10

140x5

180x3

200x3

Wide Grip Pull Downs (lbs)

90x12

120x12

150x12

180x10 + 3 NG

Bent Over Rows

60x12

100x10

120x12

One Arm Machine Rows (lbs)

90x10

90x10

120x12

Nautilus Pull Overs (lbs)

80x15

90x15

110x? + ? NG

Awesome workout today, must've been the carbs. Haven't deadlifted in over 6 weeks so was really pleased with being able to pull what I did with only chalk too. Really wanna bring them back in to play, I know that I'm a lot stronger than what I did today. Everything else was great, full ROM the whole workout (I tend to loosen up usually when it gets heavy) and I felt the difference. Had a TP today too, he rocked up when I was doing my deads and started doing some back so I jumped in with him when I was done.

[Android]

good weight mate and more in the tank u reckon....

When is the day you're doing the Prep for, is it the Wellington Show that Harry is doing this year?

[PeterDolan]

good weight mate and more in the tank u reckon....

When we were running SG's comp I think I got 205 for 10 (strapped and using bounce though which I didn't last night).

Yeah same comp as our resident MVM Bunga

[HarryB]

Not even here and I'm copping it!

Mofo! Lol

Its going to be a good comp Android.

[PeterDolan]

Delts + Tri's

Face Pulls (lbs)

50x15

50x15

70x15

90x15

110x15

DB Shoulder Press

20x12

30x10

35x8

40x8

45x7 FR

DB Laterals

10x12

12x10

14x10

17x9 FR - 10x8 FR - 10x4

Prone Incline Front Raises

12x10

12x10

12x10 - 7x10

Machine Shoulder Press (lbs)

90x10

120x10

150x8 FR - 105x8 - 105x4 - 75x5 - 75x4

Cable Push Downs (lbs)

100x15

100x15

100x15

100x15

100x15

Tonight was a helluva grind, wanted to make the most of the high carbs yesterday and my shoulders were pumped (tri's too, short rests smoked them). Nothing fancy like always, alot of squeezing and constant tension

[PeterDolan]

Calves + Hams + Bi's

Leg Press Calf Raise

1ppsx15

2ppsx15

2ppsx15

3ppsx15

4ppsx15

4ppsx12

Seated Calf Raises (lbs)

45x15

60x15

75x15

Romanian Deadlifts

60x15

100x15

100x15

Lying Leg Curls (lbs)

65x15

65x15

65x13

Standing Leg Curls (lbs)

30x15

30x15

30x15

BB Curls

20x15

30x15

30x12

30x12

35x12

Finished off with 15 mins on the lifestep machine, closet I'll get to a step mill.

Tried out keeping the rep ranges high(er) through out the whole workout, really felt as if I worked the muscle thoroughly. Got to the point where contraction just did not want to happen towards the end of every exercise for the last couple of sets.

Sitting around low 72's consistently in the morning and looking much much leaner, very happy with where I am at this far out, will start adding in slightly more challenging cardio soon

[PeterDolan]

Back

Deadlifts

60x10

100x5

140x5

180x3

200x5

Close Grip Pull Downs (lbs)

105x12

135x10

165x8

165x6

Bent Over Rows

100x10

100x10

120x10

Prone Incline One Arm Rows

45x10

45x10

45x8

Wide Grip Machine Rows (lbs)

150x10

150x10

150x10 - 150x5

Today was just fucking lame so was good to finally get in to the gym. Didn't get in quite enough fluids during the course of the day so felt a little off. Deads were shit, I know I was stronger than last week (still had more reps in the tank than 5 too) but my form was terrible. My legs were almost fully extended before the weight was at my knees. My hams were still a little sore from Wednesdays hammy session and that may have been why my leg drive was virtually non existent. Bent Over Rows were good. Not using as much weight as in the past cause I'm using virtually no sway and a better contraction. Everything else was nothing spectacular. Just squeezing, constant tension and negatives.

Finished with 20mins on the step machine, got a filthy sweat going on. Anyone else notice that 20mins cardio seems like 2 god forsaken hours?

[PeterDolan]

Weighed myself first thing this morning. 71.2 :cry:

I'm sure I could hear little kids in Africa cracking up at me

[PeterDolan]

Calves + Bi's + Tri's

Standing Calf Raises (Forward/In/Out) (lbs)

100x10/10/10

100x10/10/8

100x10/7/7

Seated Calf Raises (lbs)

90x10

105x10

120x10

BB Curls -ss- Close Grip Bench Press

20x10 -ss- 60x10

30x10 -ss- 80x10

35x10 -ss- 90x8

45x10 -ss- 95x7

Incline Tricep Extensions -ss- Prone Incline DB Curls

35x15 -ss- 10x12

45x15 -ss- 10x12

55x12 -ss- 10x12

Incline DB Curls -ss- Cable Extensions (lbs)

10x12 -ss- 100x10

10x10 -ss- 150x10

10x10 -ss- 150x9

Really good workout, got a pump straight away for every muscle group with any effort. Didn't feel very strong but still managed to keep the weights at a respectable level (for me)

[PeterDolan]

[PeterDolan]

This is where I'm currently at 3 months out, still ghostly white

[HarryB]

Looking good Pete. You'll be well ahead of time.

[PeterDolan]

Calves + Biceps + Triceps

Leg Press Calf Raises

1ppsx30

2ppsx20

3ppsx15

4ppsx15

5ppsx15

6ppsx11 + 20 PR

Standing Calf Raises (lbs)

110x15

110x15

110x13

One Arm Cable Concentration Curls (lbs)

30x15

40x15

50x15

50x12

BB Curls

30x12

35x10

40x12

Incline Curls -ss- Prone Incline DB Curls

10x12 -ss- 10x10

10x12 -ss- 10x10

10x10 -ss- 10x10

Overhead DB Extensions

20x15

30x12

35x12

40x10

45x11

Close Grip Bench Press

80x10

80x8

80x7

Tricep Press Downs (lbs) -ss- Overhead Cable Extensions (lbs)

140x12 -ss- 50x10

155x12 -ss- 80x10

170x10 -ss- 80x10

Today was awesome. Pumped in an instant and felt relatively strong. Kept the rest short and sweet so I could just get it done. Had planned on 30mins cardio afterwards but had to skip off to the old ladies for a sunday Roast. Weighed 71 flat yesterday morning

[PeterDolan]

Quads

Leg Extensions (lbs)

50x30

100x20

100x20

Leg Press

4ppsx20

6ppsx15

8ppsx12

10ppsx8 - 10ppsx4

Single Leg Press

2ppsx20

2ppsx20

Hack Squats

2ppsx10

2ppsx10

Legs were absolutely pumped to bit. Sat down afterwards for 5 minutes before cardio and the pump was so bad my legs felt like they were tearing through the fascia. Had to give them a message to move some blood out

[trainlikeafreak]

dont you just love that feeling lol. hows the strength compared to pre diet mode?

[PeterDolan]

dont you just love that feeling lol. hows the strength compared to pre diet mode?

You can read my views on that feeling on facebook bro haha

I hit a slump before the diet in strength, kinda seemed to coincide with changing gyms but it has been consistent over the last month. I haven't had a hard time with diet yet so don't feel my strength should be dropping at all yet. If it does start soon then I'm doing something wrong, be it diet, recovery, stress etc and need to fix it

[PeterDolan]

Quads

Single Leg Extensions (lbs)

30x15

30x15

30x15

40x15

50x15

Leg Extensions (lbs)

150x10 + 6 PR - 100x6 + 7 PR

Front Squats

60x50

100x15

100x11

Leg Press

8ppsx12

8ppsx12

8ppsx15

Squats

100x20

Gave the quads a lil' summin summin different. The high rep Front Squat I had to stop around the 30th rep and take off my hoodie just so I could breathe, that set sucked for such a light weight. For each set of Leg Press, I brought my stance in a little closer and lower. I said to myself after I unloaded all the plates that if the guy walking in my direction wasn't coming for the squat rack, then I'd do a set of Widow Makers. He began doin x-fit on the deadlift mats...FUUUUUUUUUUUUUUUUUU.

Tried doing 20mins cardio afterwards but my legs were too fried for the stepper and I couldn't sit on the bike for too long cause my glutes were not handling it too weel either so only got in 10mins

[HarryB]

I got sore legs just reading that!!! Nice work PD!!!!

[PeterDolan]

I got sore legs just reading that!!! Nice work PD!!!!

Haha no, that's the DOMS from your leg training yesterday brother

[PeterDolan]

Back

Wide Grip Pull Ups

BWx12

BWx10

BWx10

BWx8

BWx7 + 2 PR

Bent Over Rows

60x10

100x10

100x10

140x6

Seated Rows (lbs)

195x10

225x10

Straight Arm Pull Overs (lbs)

?x12

?x10

?x7 - ?x10

Rack Pulls

2ppsx5

3ppsx10

4ppsx10

Hit up a couple rounds posing also afterwards :?