Swollen Dolan

[Shutupandsquat]

lol at PUKE!

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

Hahaha. I felt shit on V-squats for the fact I couldn't do much.

Today was chest and abs (No; I'm not jumping on some JR band wagon)

Incline bench

80/5

70/8

55/8

Flat DB press

22/10

26/8

26/8

32/7

Incline flys

22/7

22/6 + 2 negatives

Flat flys

20/4

16/8

I was absolutely gassed by that point

Crunches

20 x 2 sets

Vacuum posing

20 x 2 sets

[Shutupandsquat]

Back dayy

Deadlifts

125/10 (power up fast down)

120/5 (Slow up slow down)

Reverse CG pull ups

BW + 11.3/10

BW + 11.3/8

BW + 20.4/9 (Forced reps)

One arm DB rows

28/10

34/8

40/6

Seated rows

72.5/10

81.5/8

Straight bar over head cable pullovers

45.5/10

54.5/8

59/8

3 person workout so rest periods were quite long and a long workout. I prefer the shorter rest periods but I feel good about deadlifts considering I could have repped out more on my first set and my grip is improving (it's still fucking shit!)

[Shutupandsquat]

Shoulders and calves day

BB shoulder press

70/6

50/10

50/9

BB wide upright rows

42.6/10

42.6/8

50/5 + 3 negatives

Lateral raises (30 second rest periods)

16's/10

16's/10

16's/8

Front shrugs -SS- back shrugs

50/15 -SS- 50/15

50/15 -SS- 50/15

50/15 -SS- 50/15

60/15 -SS- 60/12

Standing calf raises -SS- seated calf raises -SS- unweighted calf raises

40/15 -SS- 20/10 -SS- 20

80/15 -SS- 20/10 -SS- 20

80/12 -SS- 31.3/10 -SS- 35

[Shutupandsquat]

Arms and rear delts

Underhand cable pulldowns

32/10

41/8

45.5/6 DROPSET! 36/7 DROPSET! 32/4

Close grip bench press

60/15

70/10

90/3 (All spotted - elbow couldn't handle it)

Standing overhead tricep extensions

22/8

26/4

26/4

One arm DB curls (not alternating)

10/12

12/8

12/8

Ez-bar cable curls

36/12

45.5/7

50/5 DROPSET! 41/4

Machine preachers

20.5/10

25/8

30/5 + 3 negatives

BB 21's

20kg

20kg

Rear raises

18/12

18/10

18/12

Rear pec deck

22.7/20

32.8/12

Pretty shit day in my opinion. Weak as f*ck due to lack of sleep so meh. Still gotta good pump.

[Shutupandsquat]

Legs day

Squats

140/7

110/10

100/8

Leg press

80/20

160/15

200/12

Leg extensions

50/20

50/20

Stiff leg deads

60/10

60/10

(Tried 100 but my lower back was pumped aaaaaaas).

Didn't do too much hams wise but boy were my quads PUMPED!

[Shutupandsquat]

Chest day

Incline bench

70/8

60/8

50/10

Flat bench

60/10

70/6

Dips

BW + 20.4/10

BW + 20.4/8

BW + 20.4/5 DROPSET! BW/25 I was extremely weak by this point, I could usually get 40.8 for about 6-8 reps but that wasn't happening from reverse pyramids

Flat flys

16/10

20/4 DROPSET! 16/2 DROPSET! 12/4

Seated calf raises

11.3/35

20.4/25

73.5/13

[Shutupandsquat]

Back day

Deadlifts

140/2

120/3

BB bent rows

60/10

120/8

60/10

Seated rows

59/10

63.5/8

68/6

Reverse close grip pull ups

BW/8

BW/8

BW/10 + 6 negatives

Felt good to pull 140 for 2 without straps. That's pretty good in my books although there's other 17 year olds who could easily pull that. Technique was off an pretty much every exercise. Had an agonizing pain in my gut on bents so yeah.

[Shutupandsquat]

Shoulders + Traps + Calves

Behind the neck smith machine press

70/5

60/9

50/10

Lateral raises

6/10 + 8/10 + 10/10 x 2 sets

Shoulder bombs

8/10

10/10

15/8

Front BB shrugs -SS- Back BB shrugs

60/12 -SS- 60/12

60/12 -SS- 60/12

60/15 -SS- 60/15

Standing calf raises

50/15

90.8/12

171.6/6 DROPSET! 130.8/4 DROPSET! 90.8/4 DROPSET! 50/8

Fucking intense pump in every muscle. Shoulder bombs felt weird 'cuse it was my first time trying it. I just need to get the technique of it down and there's no videos on Youtube for it so yeah.

[Ronin]

Shoulder bombs felt weird 'cuse it was my first time trying it. I just need to get the technique of it down and there's no videos on Youtube for it so yeah.

Description?

[Shutupandsquat]

Shoulder bombs felt weird 'cuse it was my first time trying it. I just need to get the technique of it down and there's no videos on Youtube for it so yeah.

Description?

Hard to describe. Got it from Roelly Winklaar. Palms are face up to the side. Arms in the same position that you would be at for the contraction of a lateral raise then you bring the dumbbells up and have the end of the dumbbell pointing down at your shoulder. I still haven't completely got the technique down but that's it. Tell me which parts confused you (probably all of it).

[Ronin]

^^ Yeah pretty much all of it :grin:

[Shutupandsquat]

It's really hard to explain 'cause it's actually a pretty complex movement. I need my brother to get the magazine back so I can read it!

[PeterDolan]

It kinda looks like a "cresent flye". Start with your arms parallel to the ground, elbows soft, palms to the roof. Contract your delts like a flye movement moving your elbows into towards the head as you twist your pinkies in to meet.

I'll try do a vid of Thursday if I cn remember

[Shutupandsquat]

It kinda looks like a "cresent flye". Start with your arms parallel to the ground, elbows soft, palms to the roof. Contract your delts like a flye movement moving your elbows into towards the head as you twist your pinkies in to meet.

I'll try do a vid of Thursday if I cn remember

I was gonna make the same proposal

[tomsammce]

It kinda looks like a "cresent flye". Start with your arms parallel to the ground, elbows soft, palms to the roof. Contract your delts like a flye movement moving your elbows into towards the head as you twist your pinkies in to meet.

I'll try do a vid of Thursday if I cn remember

I was gonna make the same proposal

one of u stand on the others shoulders so ur height of an average man and then do video ok. this way u can both be included... little ommpa lommpas..

[Shutupandsquat]

Arms + rear delts

Close grip bench

80/5

70/10

60/14

Cable pushdowns

77/15

77/15

82/10

BB skull crushers

30/11

30/10

30/10

Ez bar bicep curls

22.5/20

32.5/15

37.5/10

DB curls (20-30 second rest periods)

12/15

10/10

7/15

Machine preacher curls

16/20

16/10

16/15

Rear delt cable pull backs

9/20

13.5/15

18/15

Rear raises (running the racks)

12/10 + 14/10 + 16/10

16/10 + 14/10 + 12/10

[MullacT]

Thats a pretty hectic workout bro.

You seeing good results?

[Shutupandsquat]

Yeah, decent results. I'd like to be seeing better results though. Maybe once I hit 18 hahaha.

[Shutupandsquat]

Okay so I'm weighing about a solid 69 now (weighed in at 69 yesterday but then took a shit and weighed 68.9).

Legs day.

SQUATS!

150/7!!!!

110/8

100/4 Stopped because it felt like my disk was gonna herniate.

Leg press

200/10

240/10

280/4 DROPSET! 240/8

leg extensions.

77/15

91/12

Seated leg curls

54.5/20

72/5 + 3 negatives

Ham glute raises

BW/7

BW/10

feel like puking now. It's just sitting there but isn't happening.

[HarryB]

Good work, never puke, it's a waste of calories!!!

[PeterDolan]

Good work, never puke, it's a waste of calories!!!

Tried telling him this, he thinks it hard core, it's not, it's bulimic :pfft:

[Shutupandsquat]

Good work, never puke, it's a waste of calories!!!

Tried telling him this, he thinks it hard core, it's not, it's bulimic :pfft:

Hey; I managed to shit it out. Besides, when I do puke, it's just water.

Chest

Flat bench

80/4

60/10

60/12

Incline DB press

26/8

26/7

30/4 DROPSET! 22/4

Cable cross overs -SS- Dips

22.5/12 -SS- BW/20

27.5/8 -SS- BW/15

32/6 -SS- BW/20

Only took half an hour but had a gooooood pump

[Shutupandsquat]

Back day!

Deadlifts

135/11 (Explode up, controlled negatived).

100/12 (controlled up, controlled negative).

One arm incline rows

26/10

32/8

38/5

T-bar rows (weight only including plates, not bar)

60/8

60/10

100/8 (Squeeze wasn't as long as the first two sets but I felt it!)

Pull ups

BW/10

+11.3/10

+20.4/5 +5 FR

EZ-bar cable pull overs

50/15

59/11 +1FR

63.5/10 (not sure on the amount of forced reps, but squeezed for 3 seconds at the bottom at the bottom and top on last two reps with super controlled negative).

seated calf raises

40/20

60/12

80/10 FR

[loveggs]

pics and diet please?

[loveggs]

It kinda looks like a "cresent flye". Start with your arms parallel to the ground, elbows soft, palms to the roof. Contract your delts like a flye movement moving your elbows into towards the head as you twist your pinkies in to meet.

I'll try do a vid of Thursday if I cn remember

I was gonna make the same proposal

one of u stand on the others shoulders so ur height of an average man and then do video ok. this way u can both be included... little ommpa lommpas..