Swollen Dolan

[Shutupandsquat]

Legs day. FINALLY!

Front squats

60/15

80/10

80/15 Couldn't breathe anymore so I had to stop

Leg press -SS- Lunges

200/10 -SS- 16/10

280/8 -SS- 16/10

280/10 -SS- 16/10

on my final set of lunges, I did 8 to one end and then got 8 back and decided "Nope f*ck that; four more!" Puffed as a rhino having sex.

Seated leg curs

72/10

72/8

82/8

Single leg lying leg curls

7plates/10

8plates/8

Shit range of motion because I was so tired and wanted to sleep hahaha.

Had a pretty good pump in my legs, as always. However the pump wasn't as good as usual because 9 times out of 10 when I'm walking home, my legs buckle from beneath me. Not to say my workout wasn't as good as usual though! Superset got me good! Well; it's eating time.

[Shutupandsquat]

DB press

30/10

34/8

38/4 and a half hahaha

Incline DB press

24/10

28/10

32/6

Cable flys

6plates/20 (Changed cables with indicated weight after this set)

27.5/10

27.5/8 -SS- Dips (BW/20)

Dips

BW/30

BW/28 15 second rest and banged out 6 more

Seated calf raises

20/15

40/15

60/15

80/10

Had an intense pump in my chest. Still have it now. Dumbbells have increased my strength like a mother f*cker over the past couple of weeks. YEAH BUDDY!

[Monarchking]

f*ck, I need your calf motivation.

good job

[Shutupandsquat]

f*ck, I need your calf motivation.

good job

Hahahah. Cheers. Calves are the easiest; they just burn the most when you're doin' it right.

[Shutupandsquat]

Back dayyyy

Neutral grip pull downs

68/10

77/8

86/8

Bent rows

100/8

110/8

Seated rows

68/10

77/8

Cable pull downs

59/10

63.5/8

72.5/7

Partial deads

100/10

110/3

My grip has gone to shit from not deadlifting for a couple of weeks. My back is coming right though so it's all good under the hood

[Shutupandsquat]

UND 2DAE VAS DIE SHULDAZ UND CALVZ!

(And today was the shoulders and calves)

Lateral raises

12/10 (strict form)

16/10

20/8 DROPSET 8/10 (strict)

Seated BB press

50/10

50/10

60/3

Dunno why but it felt really heavy. Probably due to doing lateral raises previously. Hmmm, ah well.

Upright rows

45/10

45/8

45/8

Machine press

50/15

64/10

71/3 DROPSET! 50/5 DROPSET! 43/5

Cable shrugs

91/20

91/20

91/20

Standing calf raise 21s

80kg

80kg

80kg

[Shutupandsquat]

Arms and rear delts day

Close grip bench press

60/10

70/10

80/10

90/5 DROPSET! 60/8

Underhand tri cable pulldowns

36/10

41/10

50/6

Single arm overhead extensions

8/10

8/8

10/8

Cable kickbacks

9/10

9/10

One arm cable curls

18/10

22.5/8

22.5/8

BB curl 21s

20

20

20

Hammer curls

16/10

16/10

Rear pec deck

18/10 + 22.7/10 + 27/10

27/10 + 22.7/10 + 18/10

Single arm cable rear raises

2plates/15

2plates/15

Just an overall good pump and yeah

[Shutupandsquat]

legs day

Squats

100/10

130/2 DROPSET! 100/10

100/10

Lunges

24/15

24/10

Leg extensions

57/15

57/15

Single leg DB romanians

15/8

15/10

Seated leg curls

63.5/10

63.5/10

Went light for squats because my back is still a bit iffy. felt good to get back but even 130 felt really heavy so I'll have to get used to squatting again. Found it hard to keep balance on the single legs but still had a good pump today; especially in my glutes.

[Shutupandsquat]

Weighed in today at 69.9 although every other time I've posted my weigh it's been with shoes so that would be 70.4 with shoes which is the heaviest I've recorded so far!

Chest and calves

Flat bench

60/10

70/10

80/7 FR

Incline DB press

24/10

28/8

28/10

32/6 FR + 2 negatives

Incline DB flies

18/10

18/10

22/9

Machine press

64/8

64/10

84/7 FR

Seated calf raises

40/15

60/12

80/12 FR

So I had a great pump. Some c*nt took my bench on flies after my second set. Told him I was using it and he's like "gotta have a towel, bro. Not even supposed to have your bag over here." 1. He sells weed and smokes it; doesn't exactly bide by the rules. 2. I gave him a spot last week. Dick! ANYWAY my chest has a great pump and although my calves didn't leave me walking like a retard, they still felt good! my post workout drink tasted like raisin water. Most disgusting thing I've EVER tasted.

[HarryB]

Bro I get that sometimes when someone does that kind of thing to me. I had a guy do it to me on the incline bb a couple of weeks ago so I just told him I'd work in with him and after I put 2 plates outside the 10 he had on each side he just wandered off.

My favourite was the time my brother (who's a unit!!) was getting plates ready for when we benched and when he walked off to get more this dude took a couple of them. My brother comes back and tells him we were setting up and he tells my (psychotic) brother to just go and get some other plates! My brother dragged the guy out by his head and we never trained there again lol...

Good workout anyways bro, don't let the little stuff sweat ya!

[Shutupandsquat]

Bro I get that sometimes when someone does that kind of thing to me. I had a guy do it to me on the incline bb a couple of weeks ago so I just told him I'd work in with him and after I put 2 plates outside the 10 he had on each side he just wandered off.

My favourite was the time my brother (who's a unit!!) was getting plates ready for when we benched and when he walked off to get more this dude took a couple of them. My brother comes back and tells him we were setting up and he tells my (psychotic) brother to just go and get some other plates! My brother dragged the guy out by his head and we never trained there again lol...

Good workout anyways bro, don't let the little stuff sweat ya!

Hahahaha! I like your brother! It just annoyed me 'cause it was ironic how he's going on about the rules of the gym when he doesn't even abide by the rules of the law! hahaha

[HarryB]

I hear ya!!!

[PeterDolan]

He trains stoned all the time, I'll dob him in next time I smell it on him but I'll tell Dickey instead haha

[Shutupandsquat]

He trains stoned all the time, I'll dob him in next time I smell it on him but I'll tell Dickey instead haha

Did I tell you about the time when I told Jarijah to shut up as a joke and he tried to start a scrap with me in the changing rooms? LOLOLOL

[Shutupandsquat]

I got Pete to do some measurements on me today just to see where I am and where I want to be. He went through them fairly quickly but they're still accurate.

So I started proper training in December 2009 and these were my measurements on the 6th of January 2010. All measurements in centimeters.

Chest & Back (Relaxed) - 86.4

Chest & Back (Spread) - 93

Arm (Relaxed) - 30

Arm (Flexed) - 33.4

Forearm - 29.4

Waist - 74.2

Hips - 90.1

Legs - 54

Calves - 36

Today:

Chest & Back (Relaxed) - 95.8

Chest & Back (Spread) - 103.7

Arm (Relaxed) - 34

Arm (Flexed) - 36.5

Forearm - 31

Waist - 73.4

Hip - 97

Legs - 60.8

Calves - 37

Happiest with back and chest development although they're still my weak points. But legs; f*ck yeah!

[HarryB]

solid gains bro!

[Shutupandsquat]

solid gains bro!

Thanks Harry. Means a lot from you. Forgot to mention I was vacuuming the second time on waist and not the first. That's why my waist is smaller. No Rakich shit going on here.

[jokerized]

keep up the good work mate.

[rimma]

Impressive change in measurements bro nice work. Chuck up some before/after pics maybe?

[mike27]

great effort! :grin:

[Shutupandsquat]

Impressive change in measurements bro nice work. Chuck up some before/after pics maybe?

Thanks, bro! Don't really have any before pics - from when I started training anyway. I'll probably post some up next month before my diet for comps and then some pics from my show.

great effort! :grin:

keep up the good work mate.

Thanks guys; Still wanting to get bigger though so I can try be 60+ kg on stage.

So today was back

Wide grip pull ups

BW/10

BW/10

BW/10

BW/15

Bent over rows

80/10

100/8

100/8

T-bar rows

80/10

80/8

100/6

Rope pull overs

50/15

59/10

59/10

68/12 FR

Deadlifts

60/8

100/6

125/6

125/5

Felt pretty good about todays workout. Didn't have an intense pump, but still felt like I was getting a good tension on the muscle. But still rehabbing my back but it feels 100% now! So I just have to get my grip strength back up although it felt like it was already back and get my technique back to how it was (ass dropped and straight back). Ain't nothin' but a peanut!

[Shutupandsquat]

Better get my log entry in before midnight.

Shoulders, calves and abs today

DB press -SS- lateral raises

22/10 -SS- 12/10

26/10 -SS- 12/10

26/7 -SS- 14/10

DB upright rows -SS- BB front raises

15/10 -SS- 30/8

18/8 -SS- 25/10

18/10 -SS- 25/10

BB front shrugs

70/15

70/15

85/10

Standing calf raises -SS- lying crunches

40/20 -SS- 20

40/20 -SS- 20

40/25 -SS- 20

[Shutupandsquat]

So uhh arms and rear delts

Preacher curls -SS- BB curls

22.5/10 -SS- 20/10

27.5/8 -SS- 20/8

27.5/6 -SS- 20/8

Incline DB curls -SS- Hammer curls

7/10 -SS- 16/8

10/10 -SS- 16/8

12/7 -SS- 16/8

Close grip bench -SS- Seated over head extensions

70/10 -SS- 14/10

70/10 -SS- 18/10

70/8 -SS- 18/8

Cable pushdowns -SS- Dips

77/10 -SS- BW/15

86/10 -SS- BW/12

91(stack)/8 -SS- BW/10

Rear pec deck

32/10

41/10

45.5/3 DROPSET! 36/5 DROPSET! 27/8

Cable rear raises

2pl/15

2pl/15

3pl/10

INTENSE PUMP! FELT LIKE MY SKIN WAS TEARING :shock:

[Shutupandsquat]

So I can't do legs today due to a big f*ck off boil on my right quad jsut above my knee. Not happppppy

[holdenman]

So I had a great pump. Some c*nt took my bench on flies after my second set. Told him I was using it and he's like "gotta have a towel, bro. Not even supposed to have your bag over here." 1. He sells weed and smokes it; doesn't exactly bide by the rules. 2. I gave him a spot last week. Dick! ANYWAY my chest has a great pump and although my calves didn't leave me walking like a retard, they still felt good! my post workout drink tasted like raisin water. Most disgusting thing I've EVER tasted.

Stop giving him spots if you want him to stop smokin' :pfft: