5'3" Monster

[PeterDolan]

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.

Pre-workout's all good, just do a 5-10min warm up and use dynamic stretching

[PeterDolan]

Quads + Hams

Squats

Barx10

60x10

100x5

140x3

180x1

206x1

210x1 Depth questionable but will go with a green light for now

V Squats

2ppsx12

3ppsx12

4ppsx12

9ppsx5-3-3

Seated Hamstring Curls -ss- Sissy Squats

59x15 + +10x15

72x12 + +10x15

86x12 + +10x20

Curious as to where my strength was so wanted to do some one RM testing. Back was a little tight but didn't feel it during my squats at all so not sure as to whether or not it affected me. All in all very fun session with my baby brother, both pushing each other

[TonganTerror]

210KG \:D/ \:D/ \:D/

[PeterDolan]

210KG \:D/ \:D/ \:D/

Only fity kg off that 260 I want by the end of 2011

[Phedder]

Wicked squats! Nearly 3x bodyweight yes? You're competing in the wrong sport haha :wink:

[PeterDolan]

Wicked squats! Nearly 3x bodyweight yes? You're competing in the wrong sport haha :wink:

Yeah almost but still not quite haha

Not sure bout the wrong sport though, my grip is shit

[blahman]

210kg :clap:

[Mike Zero]

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

That's generally a sign you need to do more of it I hate benching as well, mainly because I suck at it. There's plenty of ways to do it, different grips, angles of elbow tuck, flat back/powerlifter setup, slow/fast. Surely there's a combination of those you can manage to do?

[PeterDolan]

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

That's generally a sign you need to do more of it I hate benching as well, mainly because I suck at it. There's plenty of ways to do it, different grips, angles of elbow tuck, flat back/powerlifter setup, slow/fast. Surely there's a combination of those you can manage to do?

It's not that I can't bench, I just don't like it. I don't get the stretch or squeeze from it like I do with DB's. Only time I can get a good stretch is when I do the guillotine press but I don't wanna risk my shoulders

[PeterDolan]

Calves + Bi's + Tri's

Seated Calf Raise

20x15

40x12

60x12

60x10

Toe Press

182x12

218x10

218x10 - 173x5 - 127x5

Cable Over Head Tricep Extensions -ss- BB Curls

Somethingx15 + 20x10

Somethingx8 + 30x8

59x12 + 40x10

68x12 + 40x10

77x12 + 50x8 - 40x4

DB Curls -ss- Lying Tricep Extensions

14x12 + 40x10

14x10 + 40x10

14x10 + 50x5

Machine Preacher Curls -ss- Machine Chest Press

22x12 + 63?x12

31x12 + 77?x9

31x10 + 77?x8

[TonganTerror]

lmao at your signature bro :pfft: "this is a zumba body"

[PeterDolan]

lmao at your signature bro :pfft: "this is a zumba body"

The trick is the toning stix incase you're curious so ditch the diet dude

[TonganTerror]

:pfft: luckily for my heterosexualness I have no fucken idea what a toning stix is bro lmao

[PeterDolan]

:pfft: luckily for my heterosexualness I have no fucken idea what a toning stix is bro lmao

Whatever Jersey Shore!

You obviously have missed the infomercials then

[TonganTerror]

f*ck we had this conversation in the gym last night lol fucken ronnie the bloated monkey did anyone tell him he needs some water to keep the bloat off :wink:

I do like the idea of being called Te situation :pfft:

[PeterDolan]

f*ck we had this conversation in the gym last night lol fucken ronnie the bloated monkey did anyone tell him he needs some water to keep the bloat off :wink:

I do like the idea of being called Te situation :pfft:

There's lines of people like you out the doors of gyms all over the world, FILTH

Haha just playing. Well "They" are filth...

[tomsammce]

Tip of the day (for PD):

Its only gay if you take it.

[PeterDolan]

Tip of the day (for PD):

Its only gay if you take it.

I'll try remember that

[PeterDolan]

Back

Close Grip Pull Downs

36x12

54x12

63x12

72x10

82x8

91x10

Bent Over Rows

60x12

120x10

140x10

170x6

Seated Rows

63x12

81x12

100x8 - 81x5

Wide Grip Pull Ups

+10x10

+10x8 + x8 Lat Shrugs

Rope Pull Overs

54x12

62x10

72x10

Deadlifts

100x5

140x5

180x6

Trained with my little brother again so got to use some forced reps and forced negatives

[thatwaslight]

170kg rows bro thats up there! 8)

[PeterDolan]

A little body english but my brother set the weight, I just wanted to move it.

He managed 140 deads for 3 reps weighing on 60kg!

[TonganTerror]

170kg rows bro thats up there! 8)

jesus pete bentover barbell row?????

I call BS for the first time in your journal :pfft:

[PeterDolan]

Shoulders + Calves

Seated BB Shoulder Press

40x15

60x12

70x12

80x6 - 60x5

Upright Rows

40x15

50x12

50x10

DB Laterals

14x15

18x12

22x12

Seated Calf Raises

10x40

20x31

60x12 - 40x8 - 20x5

Standing Calf Raises

I Go You Go's at 20kg

[PeterDolan]

170kg rows bro thats up there! 8)

jesus pete bentover barbell row?????

I call BS for the first time in your journal :pfft:

Little levers baby :pfft:

[TonganTerror]

170kg rows bro thats up there! 8)

jesus pete bentover barbell row?????

I call BS for the first time in your journal :pfft:

Little levers baby :pfft:

barbell or smith machine??