5'3" Monster

[PeterDolan]

I'm thinking too much caffeine haha but yes the ratio is good :pfft:

[PeterDolan]

Quads + Hams

Squats

60x10

100x10

140x5

180x10 FR

Leg Press

4ppsx15

6ppsx10

8ppsx10

DB Lunges

32x12

32x12

32x10

Leg Extensions

36x15

50x15

64x20

Seated Leg Curls

63x12

77x10

91x10 FR

Standing Leg Curls

4px12

5px12

[TonganTerror]

Squats

60x10

100x10

140x5

180x10 FR

Leg Press

4ppsx15

6ppsx10

8ppsx10

awesome squatting and leg press work bro what is FR?

[PeterDolan]

Forced Reps

[lightscribe]

killing the squats.

[PeterDolan]

Calves + Triceps + Biceps

Seated Calf Raises

20x12

40x12

60x10

80x8 FR

Standing Calf Raises

40x10

80x12

120x12

120x10

One Arm Over Head Extensions

8x15

12x12

16x12

18x10

Close Grip Bench Press

60x10

80x10

100x8 NG

Dips

+20x12

+40x10

+60x7 PR - 60x3 PR

Single Arm Tricep Extension Machine

??x15

??x12

??x12 Obviously can't remember the weights used

BB Bicep Curls

20x15

30x12

40x12

45x10 NG

Concentration Curls

14x12

18x10

20x8

Machine Preacher Curls

22x12

27x12

32x10 - 22x8 - 14x10

[PeterDolan]

Back

Deadlifts

60x10

60x10

100x5

100x5

140x5

180x10

Close Grip Pull Downs

59x12

68x10

82x5 - 82x3

One Arm DB Rows

50x10

50x10

50x10

Wide Grip Seated Rows

63x12

81x10

100x8

Wide Grip Pull Downs

54x12

68x10

[Luigi]

damn your only 5'3 ? no wonder your squats so massive

[ohjoshua]

180kg*10 for deads isnt bad at all mate

[morattigirl]

Back

Deadlifts

180x10

Nice work PD

[PeterDolan]

damn your only 5'3 ? no wonder your squats so massive

Every now and then my height isn't a kick in the balls :pfft:

[PeterDolan]

Calves + Shoulders

Standing Calf Raises

0x12

40x12

80x12

80x12

120x12

Seated Calf Raises

40x10

60x10

80x20 PR

DB Laterals

8x12

14x12

18x12

24x10

Seated Military Press

40x12

60x12

70x10

75x10 NG

Upright Rows

40x12

40x10

50x10

[lightscribe]

killing it..

[PeterDolan]

Food poisoning meant no training today and tomorrow

[Phedder]

That sucks man, any idea what you got it from?

[PeterDolan]

Only thing I can think of was the chicken for dinner last night. It was thoroughly cooked though so not sure

[soundsgood]

Faaaaarrrrk bro. Quick read thru. You'd have to be one of the strongest guys in NZ pound for pound mate. Looking forward to seeing what kinda weights your gonna b throwing around this bulk!

[PeterDolan]

Cheers SG, good to hear from one of the experienced guys

[PeterDolan]

Stomach still isn't fully recovered so haven't been able to eat the same quantities as I usually do so tonight's workout (chest) won't be too intense in the way of going past failure

[PeterDolan]

Scratch that, felt freaky strong so ran with it

Chest

Incline BB Press

Barx12

40x12

40x10

60x10

85x8

100x8

122.5x6 NG

Flat DB Press

46x7

50x8 FR

Low Incline Pec Fly

30x10

36x8 FN

High Incline DB Press

36x10 FR

[TonganTerror]

sup PD Im back to harrass my mate lol good session tonight bro !!!

[PeterDolan]

sup PD Im back to harrass my mate lol good session tonight bro !!!

Off the chain! Thought you had got AIDS or something...

Cheers bro, I was effing stoked on them inclines!

[PeterDolan]

Quads + Hams

Squats

60x15

60x12

100x10

140x8

180x5 FR

Leg Press

4ppsx12

6ppsx10

8ppsx8

Leg Extensions

71x12

98x14 PR + 71x10 PR

Seated Leg Curls

72x10

72x10

90x10

Standing Leg Curls

6px8

Tonights session just flat out sucked. Could only get 3/4 depth on final sets of squats and couldn't get a rhytym on leg press

[PeterDolan]

Back + Calves

Deadlifts

60x10

100x5

100x5

140x5

180x5

220x1

Close Grip Pull Downs

63x12

77x10

98x8 FR

Bent Over Rows

100x12

122x10

Wide Grip Pull Downs

63x12

82x10 FR

Rope Pull Overs

63x12

77x10 FR

Standing Calf Raises

40x12

80x10

120x10

160x6 - 160x3

Seated Calf Raises

40x10

60x8

80x8

92x7 FR

Single Leg Toe Press

64x15

90x10

[PeterDolan]

Girlfriend talked me in to doing yoga with her on my rest day