5'3" Monster

[PeterDolan]

Quads + Hams

Front Squats

60x15

85x12

100x10

125x6

Leg Press

6ppsx12

8ppsx10

8ppsx10

Squats

100x15

140x6

Seated Leg Curls -ss- Sissy Squats

54x15 + +0x15

72x12 + +11x12

91x12 + +11x12

Standing Leg Curls

4px12

5px10

6px4x3 (Rest Pause)

Strength was shit, cut squats short, had what I think was nerve trouble in my right quad

[Beowulf]

Awesome work dude!

Am I right in thinking your training chest twice per week? or do you alternate ant/Med Delts with post Delts? If so why

KUTGW!!!

[PeterDolan]

Awesome work dude!

Am I right in thinking your training chest twice per week? or do you alternate ant/Med Delts with post Delts? If so why

KUTGW!!!

Nah chest once a week, med/ant delts get trained on their own, I split them up from rear delts cause I'll be training delts the day after back

[TonganTerror]

nice work there PD good front squats......up late much :pfft:

[PeterDolan]

nice work there PD good front squats......up late much :pfft:

Front squats felt shit too, had trouble holding 85!

Yup, very late, couldn't sleep

[PeterDolan]

Calves + Bi's + Tri's

Seated Calf Raises

20x12

40x12

60x10

80x20 - 60x15 - 40x15 - 20x20

Standing Calf Raises

40x12

80x12

80x12

Lying Tricep Extensions -ss- Standing BB Curls

20x12 + 20x12

30x12 + 30x12

30x12 + 30x12

Seated DB Curls -ss- Close Grip Bench Press

16x20 + 60x10

16x20 + 85x10

16x20 + 100x7

Cable Tricep Press Downs -ss- Cable Cambered Bar Curls

68x12 + 41x12

77x10 + 50x10

86x8 + 59x9

[Peachy]

nice work there PD good front squats......up late much :pfft:

Front squats felt shit too, had trouble holding 85!

Yup, very late, couldn't sleep

Stupid daylight savings. I can't sleep atm either grrrrrrr.....

[PeterDolan]

nice work there PD good front squats......up late much :pfft:

Front squats felt shit too, had trouble holding 85!

Yup, very late, couldn't sleep

Stupid daylight savings. I can't sleep atm either grrrrrrr.....

Getting used to it now but still only getting 7 hours

[PeterDolan]

Back

Decline DB Pull Overs

16x12

20x12

30x12

36x10

46x8

Bent Over BB Rows

60x10

100x10

140x8

150x7

T-Bar Rows

4px10

5px8

5px10

Neutral Grip Pull Downs

59x12

68x10

86x8

Partial Deadlifts

100x8

140x8

160x6

[tomsammce]

solid wrkout

[PeterDolan]

solid wrkout

Thanks tom but form was pretty sheit on both my rows, not sure why, one of those nights I guess

[thatwaslight]

solid bb rows bro 8)

[PeterDolan]

Delts + Calves

Seated BB Shoulder Press

40x15

60x12

70x8

70x6 - 60x4

Upright Rows

40x12

50x10

50x10

DB Laterals

14x12

18x12

22x10

Toe Press

80x15

160x15

200x12

200x12

200x12

Seated Calf Raise

40x12

60x12

80x8

[PeterDolan]

Chest + Rear Delts

Incline BB Press

40x15

60x12

80x10

100x6

Flat Bench

60x12

80x10

80x7 - 60x5

Low Incline DB Flyes

28x12

32x10

36x6

High Incline DB Press

30x12

36x10

36x9

Incline One Arm Rear Flye

10x12

12x10

14x10

16x10

No spotter tonight so had to do some different things to make it harder

[thatwaslight]

How's your weight post comp bro? how are you eating atm still clean?

[PeterDolan]

How's your weight post comp bro? how are you eating atm still clean?

Dropped a little from the other week, about mid 72's now, cause I'm eating clean, just cheating here and there, usually in the weekend with the misses

[TonganTerror]

put some fucken weight on that bar for flat bench pete bloody BW bench press :roll: you starting to sound like a power lifter in one of their many conditioning months :grin:

[PeterDolan]

put some fucken weight on that bar for flat bench pete bloody BW bench press :roll: you starting to sound like a power lifter in one of their many conditioning months :grin:

Haha thanks but that 80 was light

[TonganTerror]

lol yeah I know its light hence my comments lol as I said load em up we build muscle with strength :grin:

[PeterDolan]

Oh haha fucking shattered so not reading things properly

Never go that heavy on the BP now, it's my least favourite chest exercise, arguably my least favourite exercise

[thatwaslight]

Oh haha fucking shattered so not reading things properly

Never go that heavy on the BP now, it's my least favourite chest exercise, arguably my least favourite exercise

why is that bro?

[PeterDolan]

I don't like the ROM or the contraction

[t1000]

Peter, Great Journal. One question: Is it your recommendation to stretch after ones workout?

[PeterDolan]

Up to the individual really. IDEALLY you should stretch pre, intra and post-workout, each for different reasons and using different types of stretching. To be honest, at the moment I'm only stretching intra-workout cause I just wanna get in and out of the gym

[t1000]

Ok thanks peter. I have been stretching pre workout but was recently informed that stretching a cold muscle is bad. Thanks for your reply. As you were.