Swollen Dolan

[Shutupandsquat]

Nice. I've got my diet for my BB comps as well right now so I'll be quite week in the final 3 weeks of my diet and then I have to build my strength back up again. Is it your lower back that's the problem?

[Shutupandsquat]

Arms and calves

Rope pushdowns

54.5/10

59/8

59/8

Smith machine close grip bench

40/10

60/8

60/8

DB skull crushers

8/10

8/10

10/7 (left elbow isn't as coordinated. Need to switch wanking hands)

Seated overhead extensions

24/10

28/8

Cable EZ bar curls

45.5/10

50/8

54.5/6 DROPSET! 45.5/4 DROPSET! 41/5

DB curls

14/8

14/8

16/6

BB 21s

20kg x 2 sets

Preacher curls

22/10 x 2 sets

26/6

Seated calf raises -SS- Toe press

40/15 -SS- 80/15 x 3 sets

I was pretty tired, had a pretty shit quality sleep, swimming for PE (I fucking HATE swimming) and so yeah. I was pretty weak, butt since I knew I'd be weak I shortened my rest periods and got a good pump and that's all that matters

[poos_n_wees]

Elbow issue..

I was pretty tired, had a pretty shit quality sleep, swimming for PE (I fucking HATE swimming) and so yeah. I was pretty weak, butt since I knew I'd be weak I shortened my rest periods and got a good pump and that's all that matters

I feel your pain with the swimming.. Hate it with a passion

Solid workout despite being tired and sleep deprived mate.

[Shutupandsquat]

Elbow hasn't always been good to me on triceps and yeah swimming is lame!

Anyway, probably won't be training for the next few days. I either have a boil or a bad pimple above my eye 'cause my whole right eye to swell and close up so I'm half blind and yeah. Fucking lame.

[Monarchking]

Swimming suxs

Elbows suck

[Shutupandsquat]

Swimming suxs

Elbows suck

It all sucks!

Back in the gym today,first day back since Tuesday. Boil has nearly disappeared.

Just a cardio day.

5 minute warm up on bike, 20 minute high intensity (30 seconds at 65% then 30 second sprint repeat) then 5 minute warm down. Burned about 220 or so calories

Down to 67.5kg so 3 kgs lost after about 1 3/4 weeks!

[rimma]

Down to 67.5kg so 3 kgs lost after about 1 3/4 weeks!

Guts bro...bound to be just water or something hopefully ae?

[Shutupandsquat]

Down to 67.5kg so 3 kgs lost after about 1 3/4 weeks!

Guts bro...bound to be just water or something hopefully ae?

Nah dude, I'm dieting so it's kinda good. But it is a vast drop so I'm hoping it was water. If it's not because of water, need to up my calories.

[rimma]

Down to 67.5kg so 3 kgs lost after about 1 3/4 weeks!

Guts bro...bound to be just water or something hopefully ae?

Nah dude, I'm dieting so it's kinda good. But it is a vast drop so I'm hoping it was water. If it's not because of water, need to up my calories.

Oh true haha whoops mybad. Yeah quite a big jump for less than two weeks.

[Shutupandsquat]

Guts bro...bound to be just water or something hopefully ae?

Nah dude, I'm dieting so it's kinda good. But it is a vast drop so I'm hoping it was water. If it's not because of water, need to up my calories.

Oh true haha whoops mybad. Yeah quite a big jump for less than two weeks.

but in saying that I've had the past 4 days without any activity.

[Shutupandsquat]

How do you change the name of the journal? ahaha. Too many people getting called Tiny Tank.

LEGS DAYYYYYYYYYYY

squats

100/15 (could have eked out more but 15 was max rep range)

125/10 (could have eked out more but knees started extending before hips and wanted to save myself for the last set)

140/9FR (totally gassed from the first two sets

Leg press -SS- unweighted lunges

240/10 -SS- 20

280/10 -SS- 15

360/8 -SS- 20 (Did 15 each way and said to myself "f*ck THAT! I AIN'T NO FUCKIN' PUSSY! and did another 5 each leg)

Ham glute raises

BW/10

BW/10

BW/13 GOD DAMNED BURN!

Lying leg curls

40/15

45/9 (Pete said I wasn't stretching enough so changed that up for the next set)

55/8

Did some posing practice afterwards. Was weaker than usual on squats, well on the last set anyway because of the higher reps in the previous two sets. Felt good. Had an amazing pump in the end, especially my quads and the pump on that superset. I found unweighted lunges gave me a great burn in my quads just 'cause I was able to control it more. Got a few cuts coming through my quads as well! WA WA WE WA! I think the final set of leg press was all me. Calvin?

[HarryB]

How do you change the name of the journal? ahaha. Too many people getting called Tiny Tank.

LEGS DAYYYYYYYYYYY

squats

100/15 (could have eked out more but 15 was max rep range)

125/10 (could have eked out more but knees started extending before hips and wanted to save myself for the last set)

140/9FR (totally gassed from the first two sets

Leg press -SS- unweighted lunges

240/10 -SS- 20

280/10 -SS- 15

360/8 -SS- 20 (Did 15 each way and said to myself "f*ck THAT! I AIN'T NO FUCKIN' PUSSY! and did another 5 each leg)

Ham glute raises

BW/10

BW/10

BW/13 GOD DAMNED BURN!

Lying leg curls

40/15

45/9 (Pete said I wasn't stretching enough so changed that up for the next set)

55/8

Did some posing practice afterwards. Was weaker than usual on squats, well on the last set anyway because of the higher reps in the previous two sets. Felt good. Had an amazing pump in the end, especially my quads and the pump on that superset. I found unweighted lunges gave me a great burn in my quads just 'cause I was able to control it more. Got a few cuts coming through my quads as well! WA WA WE WA! I think the final set of leg press was all me. Calvin?

Should have drop setted that last set of squats bro, time to turn it up!

[PeterDolan]

Go back and edit the subject line in your first post

[Shutupandsquat]

How do you change the name of the journal? ahaha. Too many people getting called Tiny Tank.

LEGS DAYYYYYYYYYYY

squats

100/15 (could have eked out more but 15 was max rep range)

125/10 (could have eked out more but knees started extending before hips and wanted to save myself for the last set)

140/9FR (totally gassed from the first two sets

Leg press -SS- unweighted lunges

240/10 -SS- 20

280/10 -SS- 15

360/8 -SS- 20 (Did 15 each way and said to myself "f*ck THAT! I AIN'T NO FUCKIN' PUSSY! and did another 5 each leg)

Ham glute raises

BW/10

BW/10

BW/13 GOD DAMNED BURN!

Lying leg curls

40/15

45/9 (Pete said I wasn't stretching enough so changed that up for the next set)

55/8

Did some posing practice afterwards. Was weaker than usual on squats, well on the last set anyway because of the higher reps in the previous two sets. Felt good. Had an amazing pump in the end, especially my quads and the pump on that superset. I found unweighted lunges gave me a great burn in my quads just 'cause I was able to control it more. Got a few cuts coming through my quads as well! WA WA WE WA! I think the final set of leg press was all me. Calvin?

Should have drop setted that last set of squats bro, time to turn it up!

I was going to. My wrist has been playing up lately and I took my wrist wrap off before my last set because circulation was getting cut off to my hand. When I unracked the 140 I felt it twinge a little but I didn't want to risk screwing it up by having to unrack it again. I'd rather train than not be able to train at all. A redundant statement but I always use it as "I'd rather not risk injury."

Thanks Pete.

[Shutupandsquat]

Too many people getting called Tiny Tank now so time for a name change hahaha.

Arms, ab and calves today.

Seated overhead extensions

20/15

26/10

30/8

34/6

Underhand tri pulldowns

36/10

36/10

41/7 DS! 32/6 DS! 27.5/5

DB skull crushers

8/7

8/8

8/8 (elbow collapsed)

SB curls

16/10

18/8

20/5 + 2 negatives

Preacher curls (last set supersetted with EZ bar curls)

22.5/8

22.5/8

32.5/4 -SS- 32.5/3

EZ bar curls

32.5/6

32.5/7

Standing calf raises -SS- crunches

80/10 -SS- 30

120/8 -SS- 30

120/10 -SS- 30

Yeah pump was okay, not the best I've had but still felt it. Wrist has been playing up over the past week so I wasn't able to do any compound exercises for tris. Yeahhh.

[Shutupandsquat]

Shoulders

One arm behind back cable laterals

9/10

9/10

9/8

Upright rows

42.5/10

42.5/8

42.5/8

DB front raises

20/10

20/10

26/6 (just wanted to see how much I could throw around. Form was shit)

Shoulder bombs

12/10

12/8

Rear raises

18/15

18/15

18/10 DS! 12/6

Rear pec deck (lbs)

80/9

60/7

40/10

DB shrugs

42/15 x 3 sets

Shoulders and traps feeling good. Felt the rear delts quite well during the workout but not so much after.

[Shutupandsquat]

Back

Rope pull overs

59/10

68/10

77/7 FR + 4 negatives

Close grip pull downs

77/8

86/6 FR

86/6 FR + 2 negatives

One arm incline DB rows

34/10

38/10

46/10 FR

Wide neutral grip seated rows

50/10

59/6 DS! 50/6 DS! 41/6

Deadlifts

100/5

140/5

165/3 FR

Hypers

BW/15

BW/15

+17kg/7 DS! BW/8

I was pretty weak on deads but my back felt fatigued. Not pumped, but fatigued.

[Calvin]

How do you change the name of the journal? ahaha. Too many people getting called Tiny Tank.

LEGS DAYYYYYYYYYYY

squats

100/15 (could have eked out more but 15 was max rep range)

125/10 (could have eked out more but knees started extending before hips and wanted to save myself for the last set)

140/9FR (totally gassed from the first two sets

Leg press -SS- unweighted lunges

240/10 -SS- 20

280/10 -SS- 15

360/8 -SS- 20 (Did 15 each way and said to myself "f*ck THAT! I AIN'T NO FUCKIN' PUSSY! and did another 5 each leg)

Ham glute raises

BW/10

BW/10

BW/13 GOD DAMNED BURN!

Lying leg curls

40/15

45/9 (Pete said I wasn't stretching enough so changed that up for the next set)

55/8

Did some posing practice afterwards. Was weaker than usual on squats, well on the last set anyway because of the higher reps in the previous two sets. Felt good. Had an amazing pump in the end, especially my quads and the pump on that superset. I found unweighted lunges gave me a great burn in my quads just 'cause I was able to control it more. Got a few cuts coming through my quads as well! WA WA WE WA! I think the final set of leg press was all me. Calvin?

Just saw this.. Only helped rack it.. GOOD SHIT

[Shutupandsquat]

Chest and calves

Incline DB press

26/10

30/8

30/6

Nautilus bench

71/10

77/8

77/4 or 6 + 4 power partials

Incline flys -SS- press ups

18/10 -SS- BW/8

18/10 -SS- BW/6

22/5 -SS- BW/4 + 6 on knees.

seated calf raises

40/15

60/10

80/6 + 10 bounces at the bottom

Chest was god damned PUMPED!!!!!!! oh and yeah calves burnt as well BUT FUUUUUUUUUUUUUUCK!

[Shutupandsquat]

Ab and cardio

10 minute warm up on the cycle machine

Hanging leg raises

20

15

15

Leg supported (by bench) crunches

50

50

then HIT it

20 minute cycle, 30 seconds at 65% 30 second sprint then a 5 minute warm down. My lord I was gassed. Burned 230 calories.

[mike27]

yeah intervals are awesome

do you go 65%.... ? whats ur sprint %?

[Shutupandsquat]

yeah intervals are awesome

do you go 65%.... ? whats ur sprint %?

Yeh 65%. Not sure about sprint %. Roughly 80. My final sprint was all out though and my heart rate wouldn't register 'cause it was accelerating too fast. Well, I think that's the reason because it didn't come up until I went back down to 65%

[crazyfacials]

just noted the name of this journal...you ever try the game bro?

[Shutupandsquat]

just noted the name of this journal...you ever try the game bro?

Nope. But I've played God of War 1 & 2! I wish I had a PS3 to play number three. That would make me very happy or in other words

Shoulders Day

Lateral raises

14/10

16/10

18/10 + 6 partials

Shoulder press

24/9

24/7 FR (just a little help on the last)

24/9 or 10 FR

Upright rows

42.5/10

42.5/10

52.5/12 FR

Rear pec deck (lbs)

80/10

80/10

100/8FR DS! 80/5FR

Face pulls

27.5/15

32/15

41/12

DB shrugs

44/15 x 3 sets

Haven't had a shoulder pump like this for a long time ,especially in the rear delts! I was pretty weak on press from doing lateral before hand but it's all good, got a pump. Fat is stripping away quite nicely at the moment so yeahp, shit is looking up!

[poos_n_wees]

then HIT it

20 minute cycle, 30 seconds at 65% 30 second sprint then a 5 minute warm down. My lord I was gassed. Burned 230 calories.

Good work! I always imagine I'm getting chased during my sprint phases.. It seems to help lol.

Fat is stripping away quite nicely at the moment so yeahp, shit is looking up!

Its all that tuna with barbecue sauce and seasoning.. \:D/