Swollen Dolan

[Shutupandsquat]

Chest and calves.

Starting off on the incline DB press

26/10

30/8

30/8

36/5FR + 1 negative

Flat bench

60/10

60/10

65/8 DS! 42.5/5 + 6 power partials

Nautilus press

71/10

71/8

71/7

Cable crossovers -SS- press ups

22.5/10 -SS- 10

27.5/8 -SS- 10

27.5/8 -SS- 8 + 8FR

Standing calf raises

40/15

40/20

40/20

Toe press

3pps/15

4pps/15

4pps/15

Finished it off with a half hour incline walk on the treadmill. Calves were feeling like they were separating the from the muscle because I was controlling the negative more and my chest felt pretty good from all the forced reps and power partials. I've lost about 6kg over the past 5 and a half weeks so feeling pretty good. Jenny Craig isn't shit hahaha

[Shutupandsquat]

Back and calves

Pulls ups

BW/10 WG

BW/10 NG

BW/10 WG

BW/12 NG

Bent rows

60/10

85/10

85/10

100/10

Seated rows

59/10

68/8

68/12

One arm cable pull downs

36/10

32/10

27.5/15

Rack pulls

100/10

140/6

140/10

Standing calf raises

BW/50

BW/50

10/50

Seated calf raises

5/30

5/50

Back was pretty pumped and those calf raises hurt more than I expected.

[Shutupandsquat]

Shoulders and calves

Lateral raises

14/10

18/8

20/8

20/7 + 6FR

Machine press

43/20

64/8

71/9FR + 3 negatives

DB upright rows

18/10

18/8

18/10

Shoulder bombs

8/15 x 3 sets

Reverse cable flys

4plates/15 x 2 sets

4plates/10

Centopani rows

12/10

14/10 x 2 sets

Behind the back shrugs

60/15

100/10

100/15

Seated calf raises

20/20

40/15

60/10

Hack squat calf raises

2pps/20

4pps/15

6pps/15

Shoulders and calves pumped. Just the usual.

[Shutupandsquat]

Legs day

Leg extensions

71/10

84/10

98/8 (back of my legs were pinching on the chair)

Front squats (I fucking hate them)

60/10

85/8 (bar was too sore on my collar bone so I put on the cushion)

100/4 (Cushion was making the bar roll off)

85/10

leg press

6pps/10

8pps/8

10pps/8

11pps/8FR

Lying leg curls

45/15

55/10

65/8FR

Seated leg curls -SS- lunges

54.5/10 -SS- 20

54.5/10 -SS- 10/20

54.5/15 (last 5 reps with 3 second squeeze at point of contraction) -SS- 10/25

legs were quite pumped, but as you can see, I fucking hate front squats. Delts aren't developed enough to cushion the bar so I have to use the cushion which makes the bar roll off so I can't go heavy enough. Fucking annoying.

[HarryB]

I have the same problem.. hate front squats!

[Shutupandsquat]

They're pretty annoying ,eh? I would have figured you wouldn't have a problem with it though since your delts have developed. I also prefer back squats for the fact that my legs wear out before my breath.

[HarryB]

ASctually it's more that it rolls back onto my throat off my front delts.. I just hate doing them!

[Shutupandsquat]

Arms.

Nautilus preacher curls

30/10

30/8

43/7FR + 3 negatives

EZ-bar curls

27.5/12

32.5/10

37.5/12 DS! 32.5/8 DS! 22.5/15

cable curls -SS- DB curls

32/8 -SS- 8/10

32/8 -SS- 8/10

32/10 -SS- 8/13

Rope cable pulldowns

45.5/15

50/10

50/8

59/8FR

Seated OH extensions.

26/10

30/8

30/2 Shoulder was in a bit of pain so I called the set off.

Skull crushers -SS- CG bench

6/15 -SS- 60/8FR

8/10 -SS- 60/6FR

8/15 -SS- 50/10FR

pump blah blah. Vascularity is fucking insane in my arms at the moment.

[Shutupandsquat]

Chest and ab

Incline DB press

26/10

30/8

30/7

Incline flys

16/10

20/10

24/7

Machine press

150/15

170/8

175/5 DS! 150/2 DS! 130/3 + 2 power partials

pec deck (lbs)

70/10

80/10

80/15

Hanging leg raises

15

12

10

Leg supported crunches

30 x 2 sets

Had a great pump in my chest and I took it light on my ab since I have back tomorrow. Have my gig tonight so it's gonna be fuckin' INSANE! That will be my cardio for tonight and may prevent me from doing back tomorrow if my neck hurts

[HarryB]

Doing good bro!

[Shutupandsquat]

Doing good bro!

Thanks Harry! Feeling pretty sore after my gig last night haha. Going to train back today.

[Shutupandsquat]

BACK BEBEEEEEEE!

Wide grip pull ups

10 x 5 sets

Incline DB rows

38/10

42/8

46/8

Seated rows (d bars)

63.5/12

72.5/9

81/5 DS! 72.5/4 DS! 63.5/5

Rope pull overs

59/10

59/10

63.5/8FR

Hypers

15 x 3 sets

Followed by a bit of posing practice. I'm getting way more lean at the moment. I was thinking of posting pics to show progression but there's just lurkers on here so yeah. Despite losing all my fat (down 7.5kg after 6 weeks) I'm still just as strong, and today I was even stronger.

[Shutupandsquat]

Shoulders.

Reverse cable flys (not sure of the weight of plates)

3/15

4/10

4/10

5/8

5/8

Lateral raises

10/10

12/10

16/10

18/10

18/10

DB press

22/10

26/8

28/8FR

BB upright rows

42.5/10

42.5/10

65/5 DS! 42.5/15 (last rep spotted)

DB front raises

18/15

22/10

22/12

good pump blah blah. Getting leaner and vascularererer.

[Shutupandsquat]

Legs day... f*ck.

Started off doing squats, for some reason Pete only wanted me to be about parallel to the ground as a opposed to ATG. Apparently it's supposed to put less pressure on your back, yet mine still hurt from it and I was still pretty weak...

100/8

140/6

180/4FR

Moving on to something Pete calls "Running the gauntlet". Basically it's just a bullshit triset that gives you an insane pump and makes you wanna puke

Leg extensions -TS- Leg press -TS- Hack squats

49/30 -TS- 4PPS/15 -TS- 2PPS/12

49/20 -TS- 6PPS/10 -TS- 3PPS/6

49/25 -TS- 6PPS/15 -TS- 3PPS/5

FUUUUUUUUUUUUUUCKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKKK!

Moved onto lying leg curls, went to get on the machine and my legs just buckled haha.

50/10

55/10

55/8

55/10

Just pumped throughout my legs, wanted to puke, sleep, fart, shit but still have to stomach my BCAA's and shake. But it was the best pump I've had in a while. We were videoing it and my hammy separation was looking good, but that's with 80-120kgs of weight on it so it doesn't really look the same when I'm posing it. Going in again in about 20 minutes to do calves, ab and cardio. So glad I'm committing carbicide today.

[HarryB]

Nice work!!!!!

[Shutupandsquat]

Nice work!!!!!

Thanks Harry. Now.. for the rest of the body to catch up with my legs hahaha.

So went in again and just did a easy workout (well, not easy but you know).

Standing calf raises

40/20

40/16

80/10

120/10

Seated calf raises

40/10

60/10

60/13 + 10 bounces at the bottom

Cable crunches

50/15

63.5/10

59/10

Swiss ball crunches

20

20

30

Followed by 20 minute walk on the treadmill for cardio. Weight dropped so quick that I've been lazy for the past week with cardio, even though I promised myself I wouldn't get lazy. So I've still got about 9 weeks to lose 5kg or so. I'm not going to get caught up on numbers, but it helps to know where you are.

[Shutupandsquat]

arms day

Nautilus preacher curl

30/10

36/8 FR on the right arm

43/4 + 5 negatives

Seated DB curls

10/15

10/10

14/8

14/10 15 second rest 14/5 FR

cable curls (not sure on weight of plates)

8/15

9/8

11/15 FR

V-bar push downs

50/15

59/10

68/8

77/8 FR + 3 negatives

Skull crushers

30/12

35/10

42.5/5 or 6 FR

seated OH cable extensions

41/8FR

36/15

45.5/12 FR

Dips

BW/30

BW/20 15 second rest BW/5

pumped blah blah. Actually had a pretty good pump in my triceps, best in a while to be frank. Put on a little bit of weight after carb cycling yesterday, but that will come off easily. Really quite happy with how my conditioning is at the moment. I didn't look like I had put on weight, I just looked fuller than yesterday, a technique for the comp that I may use.

[HarryB]

Yeah man keep the volume and intensity high.. be mindful of the fact that a little bit flat but dry beats full but watery any day of the week...

You are definitely coming along very very well in your prep!

[Shutupandsquat]

Yeah man keep the volume and intensity high.. be mindful of the fact that a little bit flat but dry beats full but watery any day of the week...

You are definitely coming along very very well in your prep!

Yeah. Actually, I had a pre-workout supplement today which would have increased my weight due to the water. Completely forgot about it. It wasn't a pump you up supplement, well at least I didn't feel pumped. It had BCAA's so yeah. Starting to feel a bit sick, which I really don't want right now but the last few times I've been sick, it's just been minor and gone away after 3-5 days. Still having trouble on beating the scales?

[HarryB]

Yeah man keep the volume and intensity high.. be mindful of the fact that a little bit flat but dry beats full but watery any day of the week...

You are definitely coming along very very well in your prep!

Yeah. Actually, I had a pre-workout supplement today which would have increased my weight due to the water. Completely forgot about it. It wasn't a pump you up supplement, well at least I didn't feel pumped. It had BCAA's so yeah. Starting to feel a bit sick, which I really don't want right now but the last few times I've been sick, it's just been minor and gone away after 3-5 days. Still having trouble on beating the scales?

yeah I sure am! lol

Don't worry about the weight just on your conditioning.

[Shutupandsquat]

Yeah man keep the volume and intensity high.. be mindful of the fact that a little bit flat but dry beats full but watery any day of the week...

You are definitely coming along very very well in your prep!

Yeah. Actually, I had a pre-workout supplement today which would have increased my weight due to the water. Completely forgot about it. It wasn't a pump you up supplement, well at least I didn't feel pumped. It had BCAA's so yeah. Starting to feel a bit sick, which I really don't want right now but the last few times I've been sick, it's just been minor and gone away after 3-5 days. Still having trouble on beating the scales?

yeah I sure am! lol

Don't worry about the weight just on your conditioning.

I'd kill to be battling the scales but getting leaner. I know there's the mirror and all that, but it would be great to know I'm getting bigger while cutting haha. Still got quite a bit to lose on my glutes and hammies though.

[Shutupandsquat]

Chest and calves

Incline bench

50/8

60/8

60/8

85/4FR

Flat DB press

30/8

30/8FR

36/5FR

Incline flys

20/8

20/8

20/9FR

Cable flys

18/20

27.5/10

Pete didn't like these when going heavier because the cables at our gym are unreliable and one pulls more than the other making it feel like one side is heavier so we went and did one set on the pec deck.

peck deck

100/8 DS! 80/5 DS! 60/5

Hack squats calf raises -TS- Seated calf raises -TS- Unweighted standing calf raises

3pps/15 -TS- 1p/10 -TS- 15

3pps/15 -TS- 1p/10 -TS- 15

4pps/15 -TS- 2p/10 -TS- 30

chest was pumped as and my calves were also. Chest is starting to come out more, striations even on my front lat. Yeah buddyyyy

[morattigirl]

Nice work SAS! 8)

[Shutupandsquat]

Thanks Jess! Planning on entering any PL'ing comps soon?

[morattigirl]

Thanks Jess! Planning on entering any PL'ing comps soon?

Not any time soon dude, shit I haven't squat or deadlift in probably 3 months now I'd be lucky if I could even squat 60, or pick up a hundy off the floor I reckon, you lose strength pretty quickly aye when not training...

going to visit the physio again next week me thinks and see what we can do