Swollen Dolan

[Shutupandsquat]

good work ethic, growing!!

Thanks Harry. Maybe I'll look like you one day. :pfft: Jokes

[PeterDolan]

Are you looking to enter the Male Physique Division in the future? If the answer is no, EAT YOUR FUCKING RICE AT LUNCH TIME OR IMMA PAY ONE OF YOUR LITTLE SLUZZA FRIENDS TO KICK YOU IN THE NUTS! Your chest is lagging behind your arms already and your legs will beat most guys in the U90 division already so don't deprive your chest of needed growth

This is your final warning :twisted:

[HarryB]

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!

You probably hurt it when your hips came off the seat because you were going for that exagerrated range of motion I tried to warn you against in the leg press ROM forum lol...

[Shutupandsquat]

Are you looking to enter the Male Physique Division in the future? If the answer is no, EAT YOUR FUCKING RICE AT LUNCH TIME OR IMMA PAY ONE OF YOUR LITTLE SLUZZA FRIENDS TO KICK YOU IN THE NUTS! Your chest is lagging behind your arms already and your legs will beat most guys in the U90 division already so don't deprive your chest of needed growth

This is your final warning :twisted:

Common room was locked because some dicks decided to use it to wag and got caught.

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!

You probably hurt it when your hips came off the seat because you were going for that exagerrated range of motion I tried to warn you against in the leg press ROM forum lol...

Actually, I changed the range of motion after reading that. I did it while re racking because I'm so short I needed the extra bit to push up so I had to lean forward and rounded my back then CLICK. Ah well

[HarryB]

I actually have that same problem, I am not super short but only 5'8 before squatting and probably 5'2 afterwards lol... have to move a little when I am reracking the weight on leg press cos my training partner is a bloody 6' tongan and uses a different set of pins to me. Mind you I solved that problem by telling him not to train legs with me.

[Shutupandsquat]

Chest

DB press

30/10

34/8

38/4 DROPSET! 30/5

Felt strong on this considering how shit my chest is

Incline machine press

55/20

70/15

80/8

Flat flys

18/10

18/15

Only did 2 sets 'cause my shoulders were slightly clicking and felt like they were grinding. I don't want another injury.

Cable flys

27.5/10

27.5/8

27.5/6 DROPSET! 22.5/4 DROPSET! 18/8

Had a pretty good pump and I think my chest might actually be growing :pray: good workout overall.

[Shutupandsquat]

I actually have that same problem, I am not super short but only 5'8 before squatting and probably 5'2 afterwards lol... have to move a little when I am reracking the weight on leg press cos my training partner is a bloody 6' tongan and uses a different set of pins to me. Mind you I solved that problem by telling him not to train legs with me.

Hahaha fair enough. I wish we had pins. We just have two bars that are connected to each handle and holds the weight when you twist the handle. The top bar is too high and the bottom one, I wouldn't even get lift off with 300kg+

[Shutupandsquat]

Pain in my lower back has decreased immensely. All you gotta do is ly down in a bed and play x box haha. Feels kind of like DOMS now, so it doesn't feel too bad. I won't be doing anything that incorporates it a fuckload on Friday (back day) though. Thought I had felt the pain in my hammies today, but I was bending and it was just from doing legs yesterday haha. Had a slight panic.

[Shutupandsquat]

Back

Rope pulls

54.5/12

68/6 (corrected technique)

63.5/10

63.5/6 DROPSET! 50/5 DROPST! 41/7

Neutral grip pull downs

59/10

68/8

68/8

77/8

One arm incline DB rows

34/8

34/8

38/6

Wide grip pull downs

50/15

59/10

68/10

Seated calf raises

25/20

25/25

25/20

25/30

Good workout with a great pump. Sucked to not do deads or anything 'cause of my lower back but oh well.

[Shutupandsquat]

I know. Back sucks. Right lat looks bigger as well because I'm facing the left a bit. Need to focus on pushing my elbows out more too

[tomsammce]

tell us about u shaving ur head for cancer week and being accused of racists lol

[Shutupandsquat]

WEEEEEELLLLLLLLLLLLLL. Hahaha. Nah, not on here. haha

[HarryB]

Looking good man, like your brother you need a tan lol and you need to hold your shoulders a little more square. Better make sure your posing is on point come show time.

[Shutupandsquat]

Looking good man, like your brother you need a tan lol and you need to hold your shoulders a little more square. Better make sure your posing is on point come show time.

I know about both tan and getting more square hahaha. It's just with the hips and probably foot positioning causing my upper body to be facing slightly to the left; also it doesn't help that my back is one of my weak points so I'm gonna have to drill it. I'll be practicing my posing a hell of a lot as soon as I start dieting. I practice it now, but I'll practice even more. I'm excited (no homo)

[Shutupandsquat]

Shoulders

Lateral raises

15/10

18/10

22/6 + 10 partial reps

SM behind the neck shoulder press

60/10

70/8

80/2 DROPSET! 60/5

80 just felt heavy

DB upright rows

18/15

24/8

Had to cheat quite a bit last set :oops:

BB front raises

30/10

30/10

35/10

Staggered grip shrugs

80/15

80/12

80/15

Haven't done BB front raises before so that was just experimenting, but felt really good! Haven't done DB upright rows in nearly 2 years so that was just getting used to it again. (last time I tried them I struggled to get 10/10). Wasn't as good of a pump as last few weak but hey, as long as I'm eating, I don't care.

[Rookie]

Bro how strict/how much cheating do you use in your lateral raises?

22kgs is a lot of weight, esp for someone under 70kgs

[Shutupandsquat]

I cheat, but not a hell of a lot. a slight bend over then swing it up. I get it up as high as I can and that's that. I find that lateral raises is the kind of exercise, that whatever your range of motion may be I still get a good squeeze. That's why I do partial reps because I still feel it a lot. It's a lot heavier than the 18's though hahaha. But that's what works for me; might not be the same for others.

[Shutupandsquat]

Arms and rear delts.

CG bench -SS- BB xurls

70/10 -SS- 35/10

80/8 -SS- 35/10

90/6 FR -SS- 40/5 FR

Skull crushers -SS- Alt DB curls

32.5/10 -SS- 18/8

42.5/8 -SS- 18/6

42.5/7 -SS- 18/8

OH tri extensions -SS- Machine preacher curls

22/10 -SS- 20.5/10

22/8 -SS- 27/8

22/10 -SS- 36/6

Rear raises

16/10

20/10

20/10

Prone rear delt front raises

6/15

10/15

Had hemo rage before my workout so had a pretty good pump. Especially in my forearms. Grip was fucking dead and could barely hold the 20's for rear raises. Just a good pump and f*ck yeah. It's lasagne time!

[Shutupandsquat]

Legs day. Still trying to keep my back safe so had a high rep day; and I mean HIGH!

Leg extensions

50/30

57/20

57/20

Leg press

40/50

80/40

80/40

SM front squats

40/30

60/20

Seated leg curls

27.5/40

46/30

45.5/20

Lying leg curls

8pl/30

10pl/20

10pl/20

Seated calf raises

11.3/20

11.3/25

11.3/30

11.3/50

Leg press didn't go as planned. Wanted to get 100 on the first set, then 70 on the second then 50 on the third with three plates. But my legs were so pumped from leg extensions it didn't go like that. I had to resort to smith machine front squats 'cause the ONE squat rack was taken so yeah. Still got a fucking crazy pump!

[HarryB]

High reps are great for a change eh man, that stuff kills!!

[Shutupandsquat]

High reps are great for a change eh man, that stuff kills!!

I actually couldn't pinch my skin, my legs were that pumped.

This song had me psyched up throughout my workout. Just a warning; it's progressive deathcore.

[Shutupandsquat]

Chest day

Flat DB press

30/10

34/8

38/6 DROPSET! 30/3 DROPSET! 24/4

Decline Bench

60/10

70/8

70/10

Incline DB press

22/15

26/7

Flat flys

10/10 + 12/10 + 14/10

14/10 + 12/10 + 10/10

Good pump. Felt the flys in my shoulders though :?

[Shutupandsquat]

Cables pulls

59/10

68/8

77/8

77/6

T-bar rows

60/10

60/10

80/8

100/6

1 arm incline DB rows

30/10

34/8

40/10

One arm pull downs

22.5/10

32/10

45.5/10

Rack deads

100/10

140/10

180/6

180/8

Strapped up for racks because I'm not gonna be stubborn 'cause I couldn't even get a contraction on 100 without straps so yeah. Good pump overall. I'm way too tired and feel a bit sick so I can't eat now. Would rather get the food in later than puke it all up.

[Shutupandsquat]

Shoulders

DB shoulder press

26/10

30/5

30/6FR

Felt pretty weak

DB upright rows

18/10

18/10

18/8

20/8

Lateral raises

16/10

16/8

18/8

Shoulder bombs

10/10

15/10

20/5

Front shrugs -SS- back shrugs

60/15 -SS- 60/10

60/12 -SS- 60/8

60/15 -SS- 60/6

Grip was weak as f*ck

Weighted Calf raises Triset with seated CR's and unweighted CR's

40/15 -TS- 11.3/10 -TS- 15

40/14 -TS- 20/10 -TS- 15

80/15 -TS- 40/10 -TS- 15

Great workout, great pump. Got it all done in about 50 minutes.

[Shutupandsquat]

Arms + Rear delts

Close grip bench -SS- BB curls

70/10 -SS- 30/10

85/7 -SS- 35/8

85/6 -SS- 35/10

Cable pushdowns -SS- Cable curls

63.5/10 -SS- 41/10

68/8 -SS- 45.5/10

72.5/6 -SS- 54.5/6

Overhead DB extensions -SS- preacher curls

24/8 -SS- 22.5/10

24/6 -SS- 27.5/10

24/8 -SS- 37.4/6

Rear pec deck (pounds)

60/15

70/15

70/20

Cable rear delt flys (dunno what to call them)

13.5/20

13.5/15

Had a pretty mean pump but felt pretty weak. Ah well