Swollen Dolan

[Shutupandsquat]

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/

Thanks. Sadly, I can't actually have barbecue sauce. So just the seasoning hahaha.

Arms and calves day

Close grip bench

60/10

60/10

70/8

80/8 FR

Seated overhead extensions

24/10

28/8

28/6

Rope extensions -SS- Dips

59/8 -SS- 15

50/6 -SS- 12

50/8 -SS- 10

Alt DB curls

12/10

14 & 16/8 (Fucked up and accidentally grabbed two different weighted DB's so I switched hands for the next set for the same reps

14 & 16/8

18/6

EZ-bar cable curls

41/12

45.5/10

54.5/8

BB curls

35/9FR

35/6 + 2 negatives

35/6 + 2 negatives

Incline DB curls

10/8

10/8

10/8 DS! 6/8

Toe press

80/30

120/20

120/20

Arms were pretty damned pumped! Calves were sort of pumped but not as hard as I would have liked.

[jokerized]

How is your diet going? What sort of calories/macros you taking in?

keep pushing hard mate!

[Shutupandsquat]

How is your diet going? What sort of calories/macros you taking in?

keep pushing hard mate!

Diet's going well. Weighed in at 66.3 today. To be honest, I don't know much about calories, just macros. Carb intake is actually really low, because that's how my brother made it, but I should bump them up a bit. So I'm at 120g carbs at the moment (should really be like 150) and 150g protein and not sure about fat, shit all. No sugar other than cheats.

Legs

100/10

140/5 (technique was shite so I wrapped up)

140/8

140/5 DS! 100/5 DS! 60/15

Unweighted lunges

25

20

25

Front squats

60/15

85/2 (felt too uncomfortable) DS! 60/8

Ham-glute raises

15

12

9

Lying leg curls

60/8

60/5 DS! 50/3 DS! 40/3

Had a pretty good pump. Bodyweight exercises are starting to be a favourite for legs, pump-wise. Mean, mean.

[Shutupandsquat]

Chest

Flat DB press

30/10

30/10

32/10

38/3 DS! 28/3 DS! 22/4

Incline DB press

26/9

26/8

26/7

Gayble crossovers -SS- dips

22.5/12 -SS- bw/12

27.5/10 -SS- bw/12

27.5/8 -SS- bw/12

Had an average pump, and just as Pete said to me right now, need to do more incline work. Pump is starting to kick in more now but yesssssss.

[HarryB]

Yeah bro.. Start with inclines and pre exhaust... Yes your benching numbers will drop off but only for a little bit. You won't grow much muscle there now but at least keep it going up till show time!!

Otherwise solid work man!! Awesome leg sess as always!

[Shutupandsquat]

Yeah bro.. Start with inclines and pre exhaust... Yes your benching numbers will drop off but only for a little bit. You won't grow much muscle there now but at least keep it going up till show time!!

Otherwise solid work man!! Awesome leg sess as always!

I think that's why I hate inclines, temporary drop in bench strength but screw it! So happy with my progression so far, ESPECIALLY legs. 3 weeks in and have more cuts in my legs than I expected to have 6 weeks in hahaha.

[Monarchking]

Incline DB then flat BB is the best pump combo for me I think.

[Shutupandsquat]

I prefer bench then DBs

So tonight wasn't anything special, a bit of cardio and calves

5 minute warm up on the bike

Standing calf raises

80/15

80/10

120/10

120/8

Hack squat calf raises -SS- Seated calf raises

120/15 -SS- 20/15

160/10 -SS- 20/10

160/15 -SS- 20/10

Harry motivated me a bit on FB to kill my calves and ummm HOLY SHIT! :shock:

25 minutes 65% on the bike. Burned about 190 calories and tomorrow is time to eat some god damned cake!

[Shutupandsquat]

Back workout with Pete today, fuckin' fatigued afterwards!

Pull ups

BW/12 Wide grip

BW/12 Neutral grip

BW/12 Wide grip

BW/10 FR Neutral grip

Bent over rows

60/10

100/10

110/10 (bad form)

100/10

T-bar rows

4plates/10

5plates/8

5plates/10

Seated rows

63.5/12

72/8

77/10FR

Rope pull overs

63.5/8

63.5/6 FR?

68/10 FR

Rack pulls

100/8

100/8

140/6FR

couldn't feel the pump 'til afterwards FUUUUUUUUUUUUUUUCK

[Shutupandsquat]

Shoulderssssssss

DB shoulder press

26/10

26/8

26/7FR

Lateral raises

14/10

16/10

16/8

18/6 5 second rest 18/2

Smith machine shoulder press

40/10

50/5

40/8

Cable upright rows

50/15

59/10

59/10

Incline pronated front raises

6/16

8/12

10/10

Rear pec deck (pounds)

80/15

90/10 DS! 80/5

DB shrugs

46/15 x 3 sets

48/15

I got an intense pump in the shoulders from the cable uprights. The burn actually hurt it was that good.

[Phedder]

Lateral raises

140/10

Holy mother of :shock:

Diet not driving you crazy yet?

[Shutupandsquat]

Lateral raises

140/10

Holy mother of :shock:

Diet not driving you crazy yet?

SHIT! MY BAD! Thanks, Phed. I meant to put 150...

Hahaha. Nah, had some cake as a cheat in the weekend.

[Shutupandsquat]

Arms and calves today. Had a TP with me, he's new to the whole training thing so I've been kicking his A into G. Still a bit frustrating with the height difference and strength difference hahaha.

Close Grip Bench -SS- Seated OH extensions

70/10 -SS- 18/10

85/5 -SS- 18/10

70/10 -SS- 22/5FR

Cable pushdowns

77/15

91/10

91/8

Dips

BW/18

BW/15

BW/18

Preacher curls -SS- alt DB curls

27.5/10 -SS- 10/10

27.5/10 -SS- 10/10

27.5/6FR -SS- 10/8

BB curl 21's

20kg x 3 sets

EZ-bar cable curls

36/10 x 3 sets

Hack squat calf raises

4pps/15

5pps/15

6pps/12

Seated calf raises

40/10

40/8

60/5 DS! 40/5 DS! 20/10

Pump in my arms was intense as. The supersets put a massive pump in both tris and bis and then the sets after just thrashed them. Calves felt pretty pumped but admittedly, could have been more.

[Shutupandsquat]

Legs day

Beginning with SQUATS

100/10

140/5

165/6FR

Leg press

5pps/10

7pps/10

10pps/9FR

Leg extensions -SS- Lunges

77/15 -SS- 15

91/10 -SS- 10

91/10 -SS- 15

Lying leg curls

60/10

65/7

65/8 (last couple weren't as good ROM)

Standing leg curls

28/10

35/8

35/8

Good pump from the superset. I was originally gonna video squats and post it up just so everyone can see depth and technique (if they could see enough) and be able to critique it. Butttt there was no one there to video while Pete spotted me so yeppp. Today's weight was 66.1.

[Shutupandsquat]

Chest abs and calves

Incline bench

60/8

60/8

80/4 FR + 3 negatives DS! 60/4FR

Incline flys

15/15

20/10

20/10

Machine press (lbs)

155/10

155/10

170/7

Pec deck

120/4 (not used to doing this)

80/10

80/10FR

Hanging leg raises

15 x 3 sets

Crunches

30 x 3 sets

Standing calf raises -QS- Seated calf raises -QS- Hack squat calf raises -QS- Toe press.

40/10 -QS- 20/10 -QS- 2pps/10 -QS- 1pps/15

80/10 -QS- 20/10 -QS- 3pps/10 -QS- 2pps/15

80/10 -QS- 20/10 -QS- 3pps/10 -QS- 2pps/15 then did 20 unweighted standing calf raises then 10 bounces at the bottom with 80kg

Calves ended up pretty fucking pumped as was my chest and my ab felt like it was seperating. Was a pretty mean workout. Done in just under an hour.

[Shutupandsquat]

Back and ab day

Pulls ups

BW/10 wide grip

BW/10 Neutral grip

BW/10 wide grip

BW/10FR neutral grip

Underhand BB rows

60/12

100/8

125/8

DB rows

34/10

38/10

44/15 FUUUUUUUUCK! :shock:

Wide grip seated rows

64.5/8

59/10

59/12FR

Hypers

BW/15 x 3 sets

Swiss ball crunches

20 x 3 sets

Followed by about half an hour posing

A couple of update photos

The front double bi shot doesn't really show how lean I actually am as well. But still, motivates me even more.

[HarryB]

Your blue white tan doesn't show how lean you are man but damn looking the goods, definitely getting in shape and as you come down everything is standing out more! Well done little Dolan!

[bang_bang]

f*ck yeah starting to look like a bber now bro :clap:

[poos_n_wees]

Wow, you look a helluva lot leaner compared to your other pics. Keep up the good work! :clap:

[thatwaslight]

Wow looking good mate! :clap:

[Shutupandsquat]

Thanks guys. Means a lot.

So today I was pigging out a bit, found out some horrific news last night that's had me completely devastated and it's all over the news as well. So today I tried getting out all my emotions. Looks like it'll take me another couple of weeks to do that.

Lateral raises

16/10

18/10

20/10FR

Rear pec deck (lbs)

80/15

100/8

100/12FR

DB press

22/10

26/9 FR

30/6 FR

lateral raises -SS- machine press

10/15 -SS- 36/8FR

10/10 -SS- 36/8FR

10/20 -SS- 43/5 + shit loads of power partials

Reverse cable flys -SS- face pulls (dunno the weights of plates)

4p/10 -SS- 10/15

4p/10 -SS- 12/10

4p/10 -SS- 15/10

Shrugs

100/15

140/10

180/10

220/2

Seated calf raises

20/12

40/10

60/10

80/8

60/10

40/12

20/42 (literal failure)

So yeah, even after all the chocolate I've had over the weekend today I've still lost .5kg from last week. Still feel like shit spiritually but feeling a bit better after the workout. Fuckin' life story.

[HarryB]

I think I read the news you are referring to bro... Hard out when something like that happens.

Keep on keeping little big man!

[Shutupandsquat]

I think I read the news you are referring to bro... Hard out when something like that happens.

Keep on keeping little big man!

Thanks, Harry. World just ain't right.

[Shutupandsquat]

Arms today

Close grip bench

60/16

70/8

70/8

90/4FR

60/5FR

one arm cable pushdowns

18/10 x 2 sets

22.5/8 (FR on the left arm)

Seated OH extensions -SS- Dips

22/10 -SS- BW/10

22/8 -SS- BW/10

22/10 -SS- BW/11

one arm DB preacher curls

14/10

16/6

18/8FR

Incline DB curls

7/15

7/10

10/8

Concentrated curls

8/10

8/10

10/8

arms were swole yaddi yaddi yadda.

[Shutupandsquat]

Heyheyhey it's legs daydayday!

Squats

100/8

140/8

170/4FR

Leg press

6pps/10

8pps/8

10pps/6FR DS! 7PPS/7 DS! 6PPS/12 15 second break 6PPS/6

Leg extension

77/15

91/10

Ham glute raises -SS- Lying leg curls

BW/8 -SS- 45/10

BW/8 -SS- 50/6

BW/6 -SS- 45/6

Quads were pumped, hams were tight. Good stuff.