5'3" Monster

[PeterDolan]

Cheers Tom, guys like you keep me coming back better each time, gotta long way to go to catch ya

we same strength... (i tell myself your lying in your journal though) LMAO! jokes bro

Haha You can always say you've gotta push the weight further haha that ain't lying

Cheers guys, gotta be wider than I am tall haha not that far to go sadly...

[PeterDolan]

Can't be arsed putting in my weights anymore but here's an update on my split and the body parts I'm looking to bring up, going off my pics I posted

Mon - Quads + Hams

Tues - AM - Chest - PM - Bi's + Calves

Thurs - AM - Back - PM - Shoulders

Fri - Tri's + Calves

Hams overall mass

Quad sweep

Upper Chest

Calves overall mass

Shoulder caps

[blahman]

Dude you seema little down and out. Chin up at least you can train legs I cant and have not been able to for three weeks - something about 3 lower discs keep popping out. been doing Chiro ever second day and slowly helping. Easing back into this week. If you can be bothered keep the weights journal going as it gives other newbs something to aspire to. There you go polite kick up the arse from a stranger

Peace out 8)

[PeterDolan]

Haha cheers blahman. I stopped cause work fucks with my schedule so I go from there to the gym then to the misses and on non work days there's two workouts a day so too busy eating to type haha

Plus didn't think people cared too much for my journal so thought why bother haha

Still doing my thing though :twisted:

[Phedder]

Plus didn't think people cared too much for my journal so thought why bother haha

Quite the opposite I'm sure mate. Fair enough if you're too busy to keep it detailed, but don't think no one's interested. You're one of the freaks many of us on this site want to emulate. Keep going hard :clap:

[PeterDolan]

Plus didn't think people cared too much for my journal so thought why bother haha

Quite the opposite I'm sure mate. Fair enough if you're too busy to keep it detailed, but don't think no one's interested. You're one of the freaks many of us on this site want to emulate. Keep going hard :clap:

Haha thanks Phed, if the people want it then it wouldn't take that much to start logging here again I guess

[teamfatboy]

Plus didn't think people cared too much for my journal so thought why bother haha

Quite the opposite I'm sure mate. Fair enough if you're too busy to keep it detailed, but don't think no one's interested. You're one of the freaks many of us on this site want to emulate. Keep going hard :clap:

What he said... it's a good read, reminds the rest of us why we should stop whining and hit the gym.

[PeterDolan]

Alright, back to it tomorrow then

[PeterDolan]

For those into metal and in need of motivation for international chest day!

Me, I'll be training legs

[PeterDolan]

Quads + Hams

Front Squats

60x10

60x10

82x12

100x10

123x6

Leg Press

4ppsx15

6ppsx12

8ppsx10 FR

V Squats

4ppsx12

6ppsx10

Leg Extensions

64x15

77x9

77x10 FR

Standing Leg Curls

5px10

5px10

6px10

Seated Leg Curls

63x15

63x12

91x6 - 91x5 - 91x5 - 91x10 FR

[PeterDolan]

The work out using the Doc's scale

P - 4

I - 4.5

E - 5

[PeterDolan]

Chest

Incline BB Chest Press

Barx?

42x10

60x12

100x8 FR

140x3 FR - 60x10

Flat DB Chest Press

38x10

44x8

50x? (6-8) FR

Decline BB Chest Press

60x12

100x6

60x12

P - 5

I - 4.5

E - 5

[teamfatboy]

100kg x 10 for front squats ? :shock: solid work right there :clap:

[PeterDolan]

100kg x 10 for front squats ? :shock: solid work right there :clap:

You're a fair bit taller than me TFB so of course it's easy for me haha

[PeterDolan]

Bi's + Calves

DB Curls

6x?

10x10

14x12

18x10

22x6

BB Curls

30x15

30x15

35x12

40x12 NG

E-Z Bar Cable Curls

45x12

45x12

54x10

Toe Press

4ppsx12

4ppx12

6ppsx10

6ppsx10

Seated Calf Raises

60x10

80x8

100x7 NG

[PeterDolan]

Back

Straight Arm Pull Overs

45x12

45x12

63x12

72x12

82x10

Close Grip Pull Downs

54x10

63x10

72x10

82x8 NG

Bent Over Rows

100x10

122x10

140x10

Incline One Arm DB Rows

38x10

44x10

50x8 FR

Rack Deadlifts

100x10

140x10

180x10

220x10

[Creatine]

Strong! Where do you like to have the pins for your rack deads?

[PeterDolan]

Strong! Where do you like to have the pins for your rack deads?

I'll be honest, on the lowest setting possible, then I stand on a weight plate

[Creatine]

Where does that put the bar in relation to your body at the starting position?

[PeterDolan]

Where does that put the bar in relation to your body at the starting position?

About in line with the top of my patella

[Creatine]

Cool thanks for the reply

Stay Strong!

[PeterDolan]

Cool thanks for the reply

Stay Strong!

All good dude, I welcome any questions cause I realise my journal can be a bit vague

[PeterDolan]

Shoulders

Shoulder Warm Up Circuit x1

DB Lateral Raises

12x15

12x15

16x12

20x12

DB Shoulder Press

32x12

36x10

40x8 FR

Upright Rows

42x12

60x10

70x8 - 42x7

DB Rear Raises

14x15

14x15

14x15

All this followed by 10mins of sprint round after my effing dog after he got out of the yard and wouldn't come back

[morattigirl]

Strong! Where do you like to have the pins for your rack deads?

I'll be honest, on the lowest setting possible, then I stand on a weight plate

Me too mate

[PeterDolan]

Strong! Where do you like to have the pins for your rack deads?

I'll be honest, on the lowest setting possible, then I stand on a weight plate

Me too mate

Even though you're a girl (no offense ), at least I'm not alone