Swollen Dolan

[Shutupandsquat]

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

Thanks Harry. I'm sure it will be boring and miserable

[HarryB]

It sure is but the changes are what keeps ya motivated!

[Shutupandsquat]

It sure is but the changes are what keeps ya motivated!

all the cardio, clean eating, and spending an hour doing posing every night. Wooooooooooooooooooooooo! I know that if I do it right; I'll probably hate it, but I'm excited as

[Deano]

Hey sole I was just thinking ummm who is taller, you or snooki?

[Shutupandsquat]

Hey sole I was just thinking ummm who is taller, you or snooki?

Hey bro, was just wondering, you squats more; me or you? Oh, you don't squat? yeah, shut the f*ck up "uso".

[HarryB]

Hey sole I was just thinking ummm who is taller, you or snooki?

Hey bro, was just wondering, you squats more; me or you? Oh, you don't squat? yeah, shut the f*ck up "uso".

Thank god, I thought everyone had forgotten it was Samoan language week. You guys are awesome ha ha ha ha ha

Just for interest, I wonder if Snooki squats more than Deano?

[Shutupandsquat]

Hey sole I was just thinking ummm who is taller, you or snooki?

Hey bro, was just wondering, you squats more; me or you? Oh, you don't squat? yeah, shut the f*ck up "uso".

Thank god, I thought everyone had forgotten it was Samoan language week. You guys are awesome ha ha ha ha ha

Just for interest, I wonder if Snooki squats more than Deano?

That's a good though. Pretty sure sole means 'Of the Island'. I'm clearly Irish.

Arms and calves

Rope pull downs -SS- Rope curls

50/10 -SS- 32/10

59/10 -SS- 45.5/10

68/6 -SS- 50/10

Close grip bench -SS- DB curls

60/10 -SS- 14/10

70/10 -SS- 14/10

85/8 FR -SS- 14/10

Seated over head extensions -SS- EZ-bar curl

24/10 -SS- 27.5/10

26/10 -SS- 32.5/10

30/8 -SS- 32.5/10

Standing calf raises

22/35

22/30

22/25

Seated calf raises

11/20

11/25

Felt good in the arms, RIDICULOUS in the calves. Turns out my diet was supposed to start yesterday... woops :oops:

[Deano]

Hey bro, was just wondering, you squats more; me or you? Oh, you don't squat? yeah, shut the f*ck up "uso".

:pfft:

[PeterDolan]

will start soon

Haha didn't you say this a while ago haha

Curling in the squat rack isn't squatting homie

[Shutupandsquat]

Hahahahaha okay, sweetie.

[Deano]

Hahahahaha okay, sweetie.

love you xoxo

[PeterDolan]

Hahahahaha okay, sweetie.

love you xoxo

Haha (no homo) or (yes homo)?

[Shutupandsquat]

Hahahahaha okay, sweetie.

love you xoxo

Haha (no homo) or (yes homo)?

definite yes homo

[Shutupandsquat]

Shoulders. Weighed 71 today. I'm hoping to be about 69.5 by next Wednesday

Lateral raises

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/10

DB press

22/10

22/8

28/7 FR

32/5 FR

Upright rows

40/10

40/8

40/8 DROPSET! 30/6

Shoulder bombs

12/10

12/10

Rear raises

12/15

12/15

16/15

Rear pec deck (pounds)

70/15

70/12

Shrugs

70/10

85/10

100/15

This was about two hours ago and I'm still feeling the pump

[Shutupandsquat]

Also, I'm just going to post what I ate today (and will eat) so people can get a grasp of my diet.

Breakfast.

3x size 6 eggs. (fluffy omlette)

125g brown rice

Meal 2

92.5g tuna

Meal 3

92.5g tuna

125g brown rice

meal 4

protein shake

Postworkout

3x scoops BCAA'S with thrifty (Thrifty has artificial sweetners)

Meal 5

Protein shake

Dinner

100g chicken breast

100g kumara or potato

other veges

Meal 7

protein shake

Eating dinner now

Yup. Anyone got something to say?

[PeterDolan]

Sweetners, not preservatives

[Shutupandsquat]

Sweetners, not preservatives

*edits*

[Shutupandsquat]

Back day

Reverse close grip pull downs

72/10

82/8

91/6 + 1 negative

Incline DB rows

34/10

38/8

38/10

T-bar rows

60/10

80/10

100/8

Decline DB pullovers

24/10

28/10

28/10FR

Rack pulls

100/10

140/8

140/6

Yeah good pump and then had an intense posing session afterwards (f*ck you, Pete :pfft: )

[Shutupandsquat]

Chest, ab and calves

Flat bench

70/10

80/7

90/5 FR + 1 negative DROPSET! 60/5 FR

Incline DB press

24/10

28/7

32/4 or 5 FR Shoulder collapsed which was weird since it was at lockout

Flat flys

10/10 + 12/10 + 14/10

14/10 + 12/10 + 10/10

Dips

BW/12

BW/10

Seated calf raises -SS- lying crunches

40/10 -SS- 20

40/10 -SS- 30

40/15 -SS- 30

Nautilus toe press

173/20

218/10 (Started hurting my feet so I stopped)

I was feeling pretty weak but I think I got 3 reps of 90 on bench all me. Maybe a little spot through the top of it but that would have been it, so I felt pretty good for a weak day.

[Shutupandsquat]

LEGS DAY!!!! YEAH MOTHER FUCKIN' BUDDYYYYY!

Leg extensions (just to warm up)

71/15

91/15

Squats

100/10

140/8 (easy but wanted enough for the last set)

180/4 FR (Pete spotted every rep although I could have got at least the first; but he wanted me to keep constant)

100/22FR + 2 negatives (I thought the set before was the last one. Nope. I wanted to quit so badly at 17 and then my ass didn't go all the way down on one rep so Pete made me do another 5 and 2 negatives. Gott love 'em widowmakers)

Leg press

160/10

200/10

240/8 (3 second negative on each rep on all sets)

Lying leg curls

60/10

65/10

75/4 DROPSET! 60/4 DROPSET! 50/4

Ham glute raises

BW/8

BW/8

Bodyweight down to 69.5 Should. I'll see again in a couple of days (for the 1 week mark) to see if I'm down more. But I weighed exactly where I wanted to be on Wednesday so I'm doing better than I wanted to. I was going 'til failure on the final set of squats but on the 17th or 18th rep my ass didn't go all the way down so Pete punished me. After my squats Calvin commented on how pumped my quads looked (no homo) and it made me feel a bit :shifty: (probably homo). Good session, legs are feeling tight. LEGS BUDDDYYYYYYYYYYYYYYYYYYYYYYYYY

[HarryB]

Thats awesome work bro!! Light weight!

[Shutupandsquat]

Thats awesome work bro!! Light weight!

Thanks again Harry. I dropped straight to the ground after that last set of squats hahaha

[Monarchking]

freakish squat strength

[Shutupandsquat]

freakish squat strength

Thanks man. I'm hoping to get a 200 1rm by the end of the year so I'm decently happy where I'm at now.

[Monarchking]

freakish squat strength

Thanks man. I'm hoping to get a 200 1rm by the end of the year so I'm decently happy where I'm at now.

nice, get a vid.

I seem to have back trouble doing back squats so been hitting some fronties that are a little bit easier on it. But hopefully can get under the bar again!

PBs are 130x4 120x8 and 100x20 lol

Need a day up at East Side :nod:

200 is a pretty epic goal.