Swollen Dolan

[Shutupandsquat]

Shoulders day.

Behind the neck smith press

70/8

60/8

60/8

BB upright rows

40/10

50/8

50/6 + 2 negatives

Shoulder bombs

10/15

15/10

18/10

Staggered grip shrugs

60/20

100/10

100/10

60/25

Fucking great pump! Have a video of shoulder bombs so people can see what they are. On the way back from the gym, casually met Shihad, so I talked to them. Fun, fun, fun, fun you know what it is.

[Shutupandsquat]

Weighed 69.4 today

Arms + Calves (forgot rear delts) :oops:

Dips

BW + 40.8/6

BW +20.4/12

BW +20.4/12

Underhand cable pull downs

32/15

41/8

45.5/6

One arm DB over head extensions

6/10

8/8

8/8

DB kick backs

4/10

6/15

EZ bar curls

42.5/6

35/8

35/8

Preacher curls

22.5/8

22.5/8

27.4/6 DROPSET! 22.5/3

Incline DB curls

6/15

8/15

Standing calf raises

22.6/20

22.6/25

22.6/30

22.6/35

[Shutupandsquat]

also; here's a video of me doing shoulder bombs

[loveggs]

there similar to empty cans

[Shutupandsquat]

there similar to empty cans

Never seen those before. I'm guessing they're different in the contraction?

[loveggs]

yeah a bit different your way looks sweet

[Shutupandsquat]

Legssss

160/7 I don't know about you; but I'd say that's pretty decent.

110/8

100/12

Leg press

160/10

200/8

200/12

Leg extensions

71/15

71/15

Ham glute raises

BW/8

BW/10

BW/8

I'll be honest I puked on the way home. I burped and then BLEH

[PeterDolan]

Man your stomach is weak

[Shutupandsquat]

Man your stomach is weak

I know. I had a headache by the end and all the water was just sitting in my stomach so drinking the scivation was hard.

[soundsgood]

Shoulder bombs look like a killer exercise to finish delts on, gonna give them a try this week instead of Arnolds.

BTW mean squatting :shock: 160 for 7 is insane at your weight! Keep up the good work

[Ronin]

Cheers for the video dude, they look pretty fricken mean. I'll be giving em a shot this week for damned sure.

[Shutupandsquat]

I spent my first week of them just getting used to the motion. Definitely an exercise to go heavy on though.

[Shutupandsquat]

chest day

Flat DB press

36/5

30/10

30/8

I remember the days I couldn't even do 20 for one hahaha

Incline DB press

26/8

26/8

26/7 +1 negative

Dips

+20.4/10

+20.4/10

+20.4/10

Flat flys

18/8

18/10

PUMPED!

[Shutupandsquat]

Back und calves

Deadlifts

100/8

100/8

130/1

140/1

165 failed

Bar started slipping from my left hand so was no good

(I know I'm fucking weak on deads)

Bent over rows

60/10

85/8

100/6

T-bars

60/10

80/8

80/8

Wide grip pull ups

BW/10

BW/10

BW/10 FR

straight arm EZ bar cable pulls

50/15

59/10

68/8 + 3 negatives

Standing calf raises

40/25

40/20

40/20

Seated calf raises

40/10

40/15

Good pump; my lats actually looks like proper lats!

[soundsgood]

I tried those Shoulder Bombs. Got a good stretch on my Front and Top Delt, but felt like I was using quite a bit of Bicep. Usual?

[Shutupandsquat]

I tried those Shoulder Bombs. Got a good stretch on my Front and Top Delt, but felt like I was using quite a bit of Bicep. Usual?

Hmmm. I don't feel it much in my bicep. I focus on really pulling up with the shoulder but it's difficult. Try it a view different ways to see what hits the delts more and uses less of something else.

[Shutupandsquat]

Shoulders

DB shoulder press

32/4

26/6

22/8

Didn't have a spotter so the first reps were from rest position

Lateral raises

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/10

Shoulder bombs

12/10

16/8

Rear raises

18/12

18/15

18/15

Front BB shrugs -SS- Back BB shrugs

50/15 -SS- 50/15

60/15 -SS- 60/12

60/15 -SS- 60/8

Fucking insane pump in my anterior delts. So pumped that I felt them more on my rear delt exercises than my rear delts. Lateral raises gave me the pump. Shoulder bombs just gave me the pump that hurt.

[Shutupandsquat]

ARMS UND CALVES

Close grip bench -SS- Alternating DB curls

60/10 -SS- 14/10

70/10 -SS- 18/8

80/7 -SS- 22/5

Standing overhead tri extensions -SS- BB curls

18/10 -SS- 40/8

22/8 -SS- 40/8

26/6 -SS- 40/8

Cable pushdowns -SS- EZ bar cable curls

54.5/10 -SS- 32/10

68/8 -SS- 45.5/8

77/8 FR -SS- 54.5/8

Standing calf raises

40/20

80/15

160/5 DROPSET! 120/4 DROPSET! 80/6

Great workout, awesome pump. My sister measured my arms last night found out my arms have grown 2 cms over the past 4 and a half months. So they're 33cm relaxed and 37 flexed. Pretty stoked about that. Tried measuring my legs on my own and got a 59cm reading but since I was trying to do it myself, I couldn't tell if it was accurate. I might take measurements for everything sometime soon. Either that or photos. Maybe both.

[HarryB]

good work ethic, growing!!

[Shutupandsquat]

Legs day, was excited up until a certain point

Back squats

120/10

140/6

150/7

I felt weak, but since I'm not doing reverse pyramids anymore, I guess not haha.

Leg press

280/8

Heard a pop when re racking. Doesn't feel excruciating but DOES need rest over the next couple of weeks so I stopped leg press.

Leg extensions

84/15

98/10

111/6

Seated leg curls

64.5/10

72/10

I stopped then because I wasn't in a good mood and in a little pain. It feels like a clamp on my lower back so just needs rest. But I talked to one of the PT's and he said if I start to feel in in my hammies to get it checked immediately. Worst leg day, EVER!

[Monarchking]

Ouch. Defiantly rest it up.

Hurt my back a while back and still tryed squatting n stuff but what it really needed was rest and to do things that didn't aggravate it, (change some exercises etc) and alter form a little so it can heal.

hope its not to major.

[PeterDolan]

Hopefully it ain't the same thing as fat man. I'll hit up Big Z tomorrow and see what he thinks

[Shutupandsquat]

Hopefully it ain't the same thing as fat man. I'll hit up Big Z tomorrow and see what he thinks

Z was the one who told me. I asked him about it so yeah. It definitely isn't what Shrekky had because I wasn't hunched over or anything; Just rehab it for a while, and not train stupid like him I'll be fine.

Ouch. Defiantly rest it up.

Hurt my back a while back and still tryed squatting n stuff but what it really needed was rest and to do things that didn't aggravate it, (change some exercises etc) and alter form a little so it can heal.

hope its not to major.

Definitely not looking forward to altering leg and back (maybe shoulder) workouts because it limits it so much. Is your back sweet now?

[Monarchking]

Definitely not looking forward to altering leg and back (maybe shoulder) workouts because it limits it so much. Is your back sweet now?

no back pain any more, and no sharp pain spikes I used to get from squats. But I was doing other exercises like leg press to avoid the sharp pain.

But think its good now and will be testing it 2mrw with some light back squats. can bust out bw squats fine now, what was impossible to do pain free when injured.

think resting, stretching and rolling was the key. It was a lower back injury.

Good luck man.

[Shutupandsquat]

Funny thing is, I got my injury from leg press. Yeah mine's lower back, nearly mid back. I didn't really feel it when it happened but when I stood up HOOOO LAWDEH!