Swollen Dolan

[Shutupandsquat]

Legs fuckin' legs. last week of 5x5

Back squats

40/5

60/5

80/5

100/5

110/5

V-squats

80/10

160/10

240/8

Leg press. (Mother fuckin' train tracks).

40/10

80/20

120/30

160/40

120/30

80/20

40/10

Lying leg curls

11pl/10

13pl/10

15pl/10

Machine toe press

146/15

183/8

(feet begun to hurt so I cut that off).

[Shutupandsquat]

Chest + Biceps

Flat barbell bench

40/5

50/5

50/5

60/5

65/5

Incline dumbbell press

24's/10

28's/10

34's/4 DROPSET! 26's/5 DROPSET! 20's/4

Dips

89.4/10

109.8/5 DROPSET! 89.4/12 DROPSET! 68/25

Flat flys

20's/10

24's/5 DROPSET! 18/6 DROPSET! 14's/8

Ez bar cable curls

45.5/10

50/8

54.5/6 DROPSET! 45.5/4 DROPSET! 41/5

Concentrated curls

8/10

10/8

12/8

Straight bar 21's

25kg

30kg

Machine preacher curls

18/12

23.5/12

[Shutupandsquat]

So I've had the past 3 days off working out (one was a rest day but f*ck it) due to a chronic mother f*cker of a sunburn. Today it was okay, a little itchy but time to get back into it.

Back + Rear delts

Overhead rope pull overs

59/10

68/10

77/8 DROPSET! 63.5/6 DROPSET! 54.5/6

Underhand bent over rows -SS- Wide grip lat pull downs

80/10 -SS- 68/8

100/8 -SS- 63.5/8

120/6 -SS- 59/10

Seated rows

68/10

77/8

81.5/6 DROPSET! 68/7 DROPSET! 59/8

Reverse pec deck (pounds)

60/12

70/10

80/8

Rear raises

18/10 DROPSET! 16/10 DROPSET! 14/10

Deadlifts

100/5

120/1

120/5

130/5

140/1

I got an insane pump from the superset going heavier with lower reps on bents and lighter with higher reps on pull downs.

Deadlifts were okay, just working on that grip. Grip failed intensely on the second set so I wrote WEAK in my journal just to motivate myself to stop being a pussy.

[Shutupandsquat]

Shoulders aaand Triceps

Barbells shoulder press

50/12

60/8

65/6 DROPSET! 42/8

Upright rows

38/10

42/8

52/5 DROPSET! 42/4

Lateral raises

18's/10

22's/8 + 8 partials

Front Shrugs 60/15

Back shrugs 60/10

Front shrugs 60/20

Back shrugs 60/9

Floor press

50/12

60/10

75/6

Skull crushers

25/12

30/10

Cable pushdowns

68/15

82/10

91/5 DROPSET! 77/2 DROPSET! 63.5/2

[HarryB]

REAR DELTS!!!!! Where are they?

Showtime coming up man, can't be missing shit like that!

[HarryB]

Don't do them with back, that's enough of a workout on it's own!!!!!

[Shutupandsquat]

Don't do them with back, that's enough of a workout on it's own!!!!!

Rear delts are by the lats. The blood is already there and with back being the day before shoulders, the rear delts get worked during bent rows so I wouldn't want to work the same muscle two days in a row. I can fit them in my back workout, and feel the pump.

[HarryB]

well if it's working for you.. I just like doing rear delts when I am fresher so I can give them the right amount of intensity. I mean using your rear delt theory back day would be best for biceps as well cos they are already pumped etc etc etc but you know you aren't giving it your all because they are already fatigued. That's how I see it anyway. But as long as you're feeling it and the development is there, who can argue with what is working!

[Shutupandsquat]

well if it's working for you.. I just like doing rear delts when I am fresher so I can give them the right amount of intensity. I mean using your rear delt theory back day would be best for biceps as well cos they are already pumped etc etc etc but you know you aren't giving it your all because they are already fatigued. That's how I see it anyway. But as long as you're feeling it and the development is there, who can argue with what is working!

Hahaha. I've thought the same thing. Plus biceps aren't the day after. Think about it though. I can't lift as much as possible on seated rows because I'm already fatigued, but we do it anyway to build the mass. But that's also why I did that drop set for rear delts. It's weird, but hey. Like you said, who can argue with what is working? :nod:

[Shutupandsquat]

Legs dayyy. YEAH BUDDY!

Back squats

140/5

120/7

100/8

90/10

Leg press

120/10

160/10

200/10 (All sets FULL ROM)

Leg extensions

84/10

98/10

One leg lying leg curl;s

6plates/10

8plates/8

Glute-Ham raises

BW/10

BW/10

Machine toe press

155/15

191/15

218/10 DROPSET! 173/8 DROPSET! 127/6

I didn't have a spot on squats so for the final rep of the first set, I took a 2-3 second pause at the bottom.

Got the workout done in about 50 minutes and felt like puking after leg press.

Cardio: Doing legs.

[HarryB]

Legs dayyy. YEAH BUDDY!

Cardio: Doing legs.

Good work man! ha ha ha ha ha

[Shutupandsquat]

Chest and Biceps.

Barbell bench

60/10

70/7 (wrist aggravated again)

80/5 DROPSET! 70/2 (dumb trainer didn't drop off both the 10's)

Incline dumbbell press

24's/8

24's/6

24's/8 DROPSET! 20's/6 DROPSET! 16's/3 (pretty weak but oh well.)

Flat flys -SS- Dips

18's/10 -SS- BW/20

18's/8 -SS- BW/20

Machine preachers

11.25/30

16/20

16/15

Two arm dumbbell curls

8's/15

7's/20

5's/25

Cable curls

27.5/8 (didn't like the bar I was using)

18/20 (changed to ez-bar)

22.5/20

Straight bar 21's

25kg

20kg

[PeterDolan]

(dumb trainer didn't drop off both the 10's)

Fucking shrekenstein aye

[Shutupandsquat]

(dumb trainer didn't drop off both the 10's)

Fucking shrekenstein aye

It was Clay actually

[Shutupandsquat]

I'll hopefully be posting pics up tomorrow (depending on how Pete thinks my lats are looking). So yehhhhh

[Shutupandsquat]

New Split so today was arms day

Close grip bench -SS- Dumbbell bicep curls

60/10 -SS- 10's/10

70/8 -SS- 14's 8

90/2 DROPSET! 70/8 -SS- 18's/6

The weight collapsed on me on the third rep hahaha. No one came to my assistance so I had to roll it on to my stomach and yeah. Got some bruises now hahaha.

Dips -SS- Barbell curls

88.3/10 -SS- 25/10

88.3/10 -SS- 35/8

109.7/8 - SS- 35/8

Cable push downs -SS- Cable Curls (one continuous set)

50/10 -SS- 32/10 -SS- 50/10 -SS- 36/10 -SS- 54.5/10 -SS- 41/8

Reverse pec dec (had my hands on the inside facing outwards)

27.3/12

32/12

41/4 DROPSET! 32/6

Cable rear raises

2pl/12

3pl/8

Seated calf raises

20/15

20/20

20/25

Machine toe press

146/15

182/10

Got it all done in about an hour

[HarryB]

Didn't Pete think enough of your back development to take pics? lol

Good training man!

[Shutupandsquat]

Didn't Pete think enough of your back development to take pics? lol

Good training man!

Hahaha. I had a boil right under my eye so we didn't take them.

[Shutupandsquat]

LEGSLEGSLEGS!

Leg extensions

84/12

98/10

115.5/6 (whole stack :pfft: )

Leg press

160/10

200/10

240/8 (all sets to maximum depth)

Front squats

80/10

80/10 Clive talked to me after this set and corrected my technique

60/8 (could have repped out more but I just wanted to get technique)

Lying leg curls

7pl/10

8pl/8

9pl/6

Stiff legged deadlifts

60/10

80/6 Fucking bar smacked against the rack and knocked it a little loose from my hand, still managed to hold on and re rack it.

[Shutupandsquat]

Chest + Abs (thought I'd actually work them out for once)

Flat flys

18's/10

22's/8

28's/5 DROPSET! 20/6

Incline flys

20's/8

24's/6

24's/4 DROPSET! 18's/4

Flat DB press

22's/10

22's/10

26's/6

Dips

BW/30

BW/30 15 second rest BW/5

Hanging leg raises

15

15

Crunches

20

20

30

[Shutupandsquat]

Back and calves

Wide grip pull downs

68/10

72/8

82/6

Incline dumbbell one arm rows

26/10

30/8

34/6

Underhand seated rows

72.5/8

81/6 DROPSET! 68/6 DROPSET! 59/8

Rope pull overs

68/8

77/6

Standing calf raise 21's

80kg x 3 sets

[Shutupandsquat]

Shoulders

Lateral raises

10/25

12/20

16/15

Close grip upright rows (ez-bar)

27.5/15

27.5/15

37.5/15

Alternating arm front raises

12's/15

16's/15

Cable shrugs

91/15

91/20

91/20

Front BB shrugs - SS- Behind BB shrugs

60/15 -SS- 40/15

60/10 -SS- 40/15

60/9 -SS- 40/15

[Shutupandsquat]

jst wana sai sup 2 da broz workn bicepz nd abs evry day LOL JK! ARMS DAY!

DB skull crushers

10/10

10/8

10/6 DROPSET! 8/4 DROPSET! 6/7 (left elbow gives out on 12, even after a few reps on 10)

Standing DB overhead extensions

18/12

24/8

30/6

(Insert conversation about masturbation for cardio here. Sick fucks)

DB kick backs

6/8

6/6

Rope pushdowns

36/10

50/6 DROPSET! 41/4 DROPSET! 32/5

Machine preachers

22.72/15

31.81/8

40.92/3 DROPSET! 31.81/3 DROPSET! 22.72/4

BB curls -SS- Hammer curls

42.6/8 -SS- 18's/10

42.6/6 -SS- 22's/6

42.6/8 -SS- 22's/5

This smashed my grip!

I tried dips today, but my wrist wasn't having a bar of it. It even hurt doing just 20.4kgs added to my body weight so that was a no go.

[Shutupandsquat]

Legs (excluding calves)

Leg extensions

91/12

105/8

115.5/8

Squats

140/7 (Hell fuckin' yeah; all ATG)

120/4

100/10

100/8

PUKE!

V-squats

40/20

80/13

Felt like I was gonna puke again on every rep

Seated ham curls

63.5/10

72/8

72/6

Ham glute-raises

BW/10 x 2

[HarryB]

lol at PUKE!

Good work!!!!!!!!!!!!!!