Swollen Dolan

[Shutupandsquat]

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:

f*ck off hahahaha

[Shutupandsquat]

Arms and rear delts

Close grip bench

70/10

80/8

90/6 FR

Cable pushdowns

82/15

91/10 (Stack)

91/11 DROPSET! 77/6

Seated over head DB extensions

20/15

24/10

28/6 DROPSET! 18/12

Nautilus Bicep curls

30/8

30/10

36/6 DROPSET! 23/4

BB curl 21s

20kg

20kg

25kg

Machine preacher curls

22.5/8

22.5/10

27.5/5 DROPSET! 22.5/5 DROPSET! 17.5/6

Rear pec deck

31.5/15

36/10

36/8 DROPSET! 27/10

Had a pretty good pump. First day back since last arms day 'cause of the fucking boil. Ah well, felt weak but still felt like my biceps were going to tear out of my skin once again.

[HarryB]

Man I love those nautilus arm curls... shame you don't see them anymore.

When you kicking off the diet?

[Shutupandsquat]

Man I love those nautilus arm curls... shame you don't see them anymore.

When you kicking off the diet?

I didn't even have to go heavy on them to feel them. They're more like a decline preacher curl. Probably mid June - Early July. So about a month and a half.

[Shutupandsquat]

Legs day.

Leg press

240/10

320/10

400/8 DROPSET! 28O/8 DROPSET! 200/12

Squats

60/20

85/15

100/15

Puke. Lame

Lying leg curls

40/10

45/10

50/10

Seated leg curls

54.5/10

72/8

So I was feeling pretty good after leg press but those high rep squats fucked me up. I didn't wanna puke but it forced its way out. I was gonna superset seated leg curls with sissy squats but I had forgotten how to do them so yeah. Ah well, today's workout was a fucking asshole! So that's good

[HarryB]

Bro if it makes you feel any better both of my training partners spent half the workout today lying on the ground whining about the high rep squats I made them do! Good workload man!

[Ronin]

Legs day.

Leg press

240/10

320/10

800/8 DROPSET! 28O/8 DROPSET! 200/12

So I was feeling pretty good after leg press

Yeah I would too if I was pushing 800 :shock:

[Shutupandsquat]

Legs day.

Leg press

240/10

320/10

800/8 DROPSET! 28O/8 DROPSET! 200/12

So I was feeling pretty good after leg press

Yeah I would too if I was pushing 800 :shock:

My bad. *edits to 400*

[Shutupandsquat]

Chest ab and calves

BB flat bench

70/10

80/7

80/5 DROPSET! 60/5

Incline DB press

28/8

28/7

28/7

Dips

+20.4/10

+20.4/8

+40.8/3 + 5 negatives

Flat flys

10/10 + 12/10 +14/10

14/10 + 12/10 +10/10

Seated calf raises -SS- lying crunches

40/15 -SS- 20

60/12 -SS- 20

80/10 -SS- 20

I got such a good pump in my chest that I had DOMS during my workout. I think I'm gonna get DOMS in every muscle this week

[Shutupandsquat]

Back

Decline DB pull overs

26/10

30/10

36/7 FR

36/7 FR

Close grip pull downs

68/10

77/8

86/3 + 4 negatives

Incline DB rows

32/10

36/10

44/8

Seated rows

68/10

72.5/10

81.5/8

Partial deadlifts

100/8

100/10

140/10

Had a nice pump in my back and a good burn in my ass. I saw a fat chick at the gym today and I felt a bit :shifty:

[Shutupandsquat]

Shoulders for the first time in ages

Lateral raises

10/10 + 12/10 + 14/10

14/10 + 12/10 + 10/10

DB pres

22/8

22/10

26/10

26/7

One arm cable upright rows

27.5/10

27.5/8

27.5/8

Shoulder bombs

10/10

12/10

12/10

Standing calf raises

40/20

40/25

40/20

40/30

Had an insane pump in my shoulders. I had to hold my bottle in both hands to drink out of it. Calves felt like they were going it rip and yeah. My sister had her 21st in the weekend and I danced on the pole and there were lots of girls looking at me and it made me feel a bit :shifty:

[Shutupandsquat]

Weighed in today at 70.9kg. Hellll yeah

Arms day

Dips

BW+20.4/15

BW+40.8/8

BW+61.2/3 DROPSET! 40.8/6 DROPSET! BW/15

Underhand tri pulldowns -SS- overhand pushdowns

36/10 -SS-54.5/8

41/8 -SS- 54.5/8

41/10 -SS- 54.5/6

Seated overhead extensions

24/10 x 2 sets

DB curls

10/10 x 4 sets

Cable curls

41/10

45.5/10

50/10

BB curl 21s

20kg x 2 sets

25kg

Machine preachers

13.6/15

16/10

Same as always, good pump, tearing feeling blah blah blah. Had swimming today in PE so I was sorta tired from that. Buut yeah good day

[PeterDolan]

Dips

BW+61.2/3

Shrek said these were baby corbans, care to defend yourself?

[Shutupandsquat]

Well they aren't exactly chest dips so I don't see why I'd need to go really low. I thought I was relatively parallel to the ground.

[thatwaslight]

Dips

BW+61.2/3

Shrek said these were baby corbans, care to defend yourself?

lmao. what are baby corbans? some dude that uses 1/4 ROM?

[PeterDolan]

Dips

BW+61.2/3

Shrek said these were baby corbans, care to defend yourself?

lmao. what are baby corbans? some dude that uses 1/4 ROM?

Haha you got it

[Shutupandsquat]

Shrek said these were baby corbans, care to defend yourself?

lmao. what are baby corbans? some dude that uses 1/4 ROM?

Haha you got it

Even though I wasn't even close to that.

anyway, back today

Decline overhead DB pullovers

26/10

30/10

34/8

34/6

Reverse close grip pulls ups

BW/10

BW/10

+11.3/5 DROPSET! BW/4

Underhand bent rows

85/10

85/8

100/8

Seated rows

68/10

77/8

Deadlifts

100/5

125/5

140/9

Seated calf raises

40.8/15

61.2/10

81.6/8 DROPSET! 61.2/3 DROPSET! 40.8/6 DROPSET! 20.4/15

Good pump in my lats, felt like I was getting a hernia on bent rows though. I had to strap up for deadlifts though, which I guess is good because I had a really good pump in my lower back which I haven't had for quite a while. And no, Peter, I didn't do any fucking baby Corbins.

[Shutupandsquat]

Chest and abs todayyyy,

starting off with flat DB press

30/10

34/8

38/4 DROPSET! 30/4

Tried pushing for another rep on the 38s but it only went about 3 inches up and back down

Incline bench

50/10

50/8

60/7

Strength went away because of the first exercise but f*ck me it felt good (no homo)

Nautilus bench

64/10

64/8

71/8

Flat flys

20/8

20/9

Hanging leg raises

15 x 3 sets

Crunches with legs supported by a seat

30 x 2 sets

Abs actually got quite the workout and my chest was pretty weak by the end. Yupppp, good shiiiiiiiiiiiiit.

[HarryB]

Good work bro!

[Shutupandsquat]

Good work bro!

Thanks Harry. My back and calves are still killing me from Friday, and I woke up with some good feelin' DOMS this morning.

I've started getting my A into G and starting to eat more every day, and I'm starting to feel my DOMS way more. So hopefully I'll hit 72 before my diet starts

[HarryB]

Good work bro!

Thanks Harry. My back and calves are still killing me from Friday, and I woke up with some good feelin' DOMS this morning.

I've started getting my A into G and starting to eat more every day, and I'm starting to feel my DOMS way more. So hopefully I'll hit 72 before my diet starts

That's the way to do it, eat while you can!!

[Shutupandsquat]

Good work bro!

Thanks Harry. My back and calves are still killing me from Friday, and I woke up with some good feelin' DOMS this morning.

I've started getting my A into G and starting to eat more every day, and I'm starting to feel my DOMS way more. So hopefully I'll hit 72 before my diet starts

That's the way to do it, eat while you can!!

My girlfriend said to me "you've gotten fat(ter)" I was like, "OUCH!" Do you ever work abs leading into/during your diet?

[HarryB]

Thanks Harry. My back and calves are still killing me from Friday, and I woke up with some good feelin' DOMS this morning.

I've started getting my A into G and starting to eat more every day, and I'm starting to feel my DOMS way more. So hopefully I'll hit 72 before my diet starts

That's the way to do it, eat while you can!!

My girlfriend said to me "you've gotten fat(ter)" I was like, "OUCH!" Do you ever work abs leading into/during your diet?

I do a little bit of abs all the time, just to keep everything balanced. If I neglect them for too long my lower back starts to really ache. I do lot leading up to a contest, just so that I don't get cramps when I am onstage. Nothing worse than letting your guts poke out all over the place while you are posing, looks ridiculous. I also start practicing my posing a fair way out. If you can have that polished and look relaxed onstage you're doing better than most.

[Shutupandsquat]

That's the way to do it, eat while you can!!

My girlfriend said to me "you've gotten fat(ter)" I was like, "OUCH!" Do you ever work abs leading into/during your diet?

I do a little bit of abs all the time, just to keep everything balanced. If I neglect them for too long my lower back starts to really ache. I do lot leading up to a contest, just so that I don't get cramps when I am onstage. Nothing worse than letting your guts poke out all over the place while you are posing, looks ridiculous. I also start practicing my posing a fair way out. If you can have that polished and look relaxed onstage you're doing better than most.

Thanks. The lower back problem doesn't sound all too fun. I'm gonna try doing 10 minutes of posing every day when I can. I might take some pics within the next week (If Pete can be bothered) to see where I'm at with my posing.

[Shutupandsquat]

My split has been a bit messed with lately because I've had days off and then worked that muscle a couple days after and just changed my split so everything has been confusing and quite plainly fucked. But now my split is back to normal and running smoothly.

LEGS DAYYYYY!!!

Squats

100/10

125/8 (felt weak)

140/8 (didn't feel weak)

165/5

Leg press

200/10

280/10

400/11 Lightweight BIBBYYYYYYY

Leg extensions

64/20

77/12

Lying leg curls

45/15

45/15

45/10 +15 second rest then banged out another 5 reps.

done in about an hour and my oh my did it feel gooooooood. Felt a bit weak to start it off, but once I put on the wraps, shit felt TOO EASY.