Swollen Dolan

[HarryB]

Squats

140/8 (didn't feel weak)

165/5

Now that right there is some good work!

[Shutupandsquat]

Squats

140/8 (didn't feel weak)

165/5

Now that right there is some good work!

Thanks Harry. I think most of the blood was in my head instead of my leg

[Shutupandsquat]

Armsss

Rope pull downs

54.5/10

63.5/10

Smith machine close-grip bench

60/10

85/10

90/8

100/7 DROPSET! 60/10

Skull crushers

30/10

45/7 FR (spotted on the last 5 reps... lame)

35/10 FR

V-bar pushdowns

54.5/10

64.5/8

63.5/10 FR

Seated DB curls

14/10

18/8

18/6

BB curls

40/10

40/8

40/10

Machine preachers

18/15

22.7/10

25/10

Hammer curls

22/10

24/6

pump was alright. Since smith machine is already stabilized you should probably take 20kg off what I've put down.

[Shutupandsquat]

Smith Machine behind the neck press

40/10

50/8

50/7 (I've taken the 20kg off from the stabilized bar)

Lateral raises

14/10

16/10

20/8 DROPSET 8/15 (strict form)

DB upright rows

18/10

20/10

22/8

Shoulder bombs

12/15

15/10

15/8

Rear pec deck

23/10 + 27/10 + 32/10

32/10 + 27/10 + 23/10

BB shrugs

60/20

60/20

85/14

Standing calf raises

80/10

120/10

160/8

Yup, good stuff.

[Shutupandsquat]

Back day today.

Rack deads

60/10

100/10

100/10

140/10

180/2 (back was rounding)

Close grip lat pull downs

72/10

82/8

91/6 FR + 3 negatives (pretty stoked about that)

Bent over rows

85/10

100/8

100/8

T-bar rows

80/10

100/8

Rope pull overs

54.5/15

68/10

68/8 FR + 4 negatives

Weighed in at 71.3 today hence why I was stoked about the pull downs. Back had a pretty good pump, especially my lower back. I supervise my school gym on Tuesdays and Thursdays and one of my rest days is Thursday. So I decided while I was doing f*ck all I might as well test my 1rm on bench. I got 100 and it came up easy so I tried 110 but that failed. I think I could get 105 though. Time to eat some chicken and rice

[Shutupandsquat]

Had some anger in me today so the session was relatively fast for chest (slowed down a bit on abs and calves)

Flat DB press

30/10

34/10

40/FAIL

38/2 DROPSET! 30/3 DROPSET! 26/4

Nautilus incline press

64/10

71/8

43/10 + 50/10 +57/2 10 second rest 57/3

Cable Flys -SS- Dips

18/15 -SS- BW/15

22.5/10 -SS- BW/15

27.5/8 -SS- BW/20

Hanging leg raises

15 reps x 3 sets

Seated calf raises -SS- crunches

40/15 -SS- 30

61/15 -SS- 30

81/10 -SS- 30

Chest feels torn. Gooooood feeling. Thought I could do the 40s with the amount of rage in me but nope, so with like 5 seconds rest I just went straight to 38s.

[Shutupandsquat]

Legs day or in other words :puke:

Todays goal 170 for 3 on squats

Squats

100/10 (no locking out)

140/8 (didn't even use wraps but technique was fucked)

170/4 (I think the 3rd rep was spotted but it felt like the last one was all me. Pete?) DROPSET! 140/3 DROPSET! 100/4

Leg press

160/10

240/10

240/20 (complete failure)

Leg extensions

57/20

71/15

Lying leg curls

50/10

55/8

60/10 DROPSET! 50/5

Felt like puking at the end, but I made sure I didn't. So now I just feel like shit hahaha! YAY FOR LEGS! YEAH BUDDDDYYYYYYY!

[HarryB]

Always nice work bro!!! Shifting great numbers!

[Shutupandsquat]

Always nice work bro!!! Shifting great numbers!

Thank you as always. Can let legs lag behind. Even though they're my most dominant part haha. Starting up my diet next Saturday so that should be interesting.

[Viking Power]

good squatting SAS very good 8) keep up the solid training mate

VP

[Shutupandsquat]

good squatting SAS very good 8) keep up the solid training mate

VP

Thanks VP. OF SHIT! I just realised I fucked up the log a bit *edits*

[Shutupandsquat]

fixed now

[PeterDolan]

170/4 - 140/3 - 100/4(I think the 3rd rep was spotted but it felt like the last one was all me. Pete?)

Fixed

Nah spotted 3 and 4

[Shutupandsquat]

170/4 - 140/3 - 100/4(I think the 3rd rep was spotted but it felt like the last one was all me. Pete?)

Fixed

Nah spotted 3 and 4

I fixed it up. Sweet. The last rep felt way easier though.

[Shutupandsquat]

ARMS AND CALVES

Rope pull downs

54.5/10

59/10

63.5/10

Seated over head extensions

22/15

26/10

30/8

Dips

BW/25

BW/20

BW/20

Rope curls

36/15

45.5/10

54.5/10

EZ-bar curls

32.5/10

32.5/10

37.5/6 (every rep with an extremely controlled negative)

Face down incline DB curls

14/15

14/15

14/8 DROPSET! 10/10

Standing calf raises

40/15

40/20

40/25

Machine toe press

164/15

182/20

Great pump in all the muscles next week. Diet starts up next Saturday. My goal is to come into the Wellington champs with striated glutes!

[HarryB]

You better!!

[Shutupandsquat]

Shoulders todayy

DB shoulders presssssssssssss

24/10

28/10

34/6 FR

Lateral raises (30 seconds rest between each set)

14/10 x 4 sets

Nautilus shoulder press

64/10

77/10

91/8 FR

BB front raises

30/10

35/10

35/8 FR + 7 negatives FUCKING DEAD!

Cable reverse flys

18/10

18/10

18/6 (left arm wouldn't straighten)

Centopani rows -SS- DB shrugs

12/10 -SS- 30/15

14/10 -SS- 40/10

14/10 -SS- 40/10

[Shutupandsquat]

You better!!

I'm a do what I can.

[Ronin]

Centopani rows

???

[Shutupandsquat]

Centopani rows

???

Much like DB upright rows but it targets the rear delts. So you pull back at the point of contraction as opposed to straight up.

[Ronin]

Centopani rows

???

Much like DB upright rows but it targets the rear delts. So you pull back at the point of contraction as opposed to straight up.

Cheers dude. Never used DBs for upright rows, but I might give these a shot.

[Shutupandsquat]

Back dayyyyy. Todays weight 71.6.

Close grip lat pull downs

72/10

82/8

91/8 FR

One arm DB rows

34/10

38/8

44/10 FR + 1 negative

Seated rows

72.5/10

72.5/8

81.5/8

Rope pull overs

59/10

68/8

Deadlifts

100/6

125/6

140/7 All sets with controlled negatives

Goooood feel in my lats. Went through the compulsory poses after my workout, legs, glutes and calves were cramping up while doing so, good sign

[Shutupandsquat]

Chest, ab and calves day todayyyyy

Flat DB press

30/10

34/8

34/8

34/5

Decline bench

70/8

70/9

80/5 DROPSET! 60/5 Tried for another rep but didn't happen

Inline flys -SS- Press ups

16/10 -SS- 15

18/10 -SS- 8

Hanging leg raises

15 x 2 sets

10

Seated calf raises

61.2/10

81.6/8

102/5 DROPSET! 81.6/4 DRRRRRROPSET! 61.2/5

Chest had an insane pump from the superset and my calves felt strong. Lower ab was pretty tight. Yup. Good shit. Had BK last night. Last takeaways for the next 17 weeks \:D/

[Shutupandsquat]

The day I look forward to every week and f*ck knows why!

LEGSSSSSSSSSSSSSSSSS

Squats

100/10

140/8

165/6 FR (Wrapped up and only had a very light spot on the last rep)

Lunges

24/15

24/10

24/10

Leg extensions

71/15

71/15

Lying leg curls

50/10

60/8

60/8

Gam-glute raises

BW/8

BW/7

:shock: RIDICULOUS PUMP! Felt good about them squats and lunges put me on the floor. I even felt the pump in my quads doing the leg curls.

5 more days 'til my first ever diet. Ecstatic!

[HarryB]

Now that right there is a good leg workout!!! Nice work bro... oh and make sure you let us know how exciting the diet after a couple of weeks!!! lol