Swollen Dolan

[Shutupandsquat]

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

Looks like Benny just needs to give you a little TLC hahaha. Everyone seems to come across these problems, eh. Not sure if it's wrong technique or just complete misfortune 'cause I've got a bit of a twinge on the left side of my erectors but it's coming right now. But that sucks, I hope it gets better, Tiny Tank.

[Shutupandsquat]

Alrighty. Back day.

deadlifts

60/10

100/5

100/5

125/5

140/6 (no straps which is a PB without straps)

140/7 (strapped up)

Wide grip pull ups

BW/10 x 3 sets

Bent rows

60/10

100/8

125/6

Rope seated rows

50/10

59/8

63.5/4 DS! 54.5/4

One arm nautilus pull downs

30/10

36/8

Followed up by a round of posing. Forgot the camera today so I don't have my progress pics to compare to last week haha. So I'll be taking those tomorrow. Been swigging back cider vinegar for the past couple of days to burn fat and that shit has a kick to it, but I'm slowly getting used to it. Going to see my mate in wellington tonight so I have no clue as to what my carbs are gonna be at. Feeling good though and had a great pump in mu back and biceps also. Felt it a bit in the shoulders too on the one armed pull downs :-s Deadlifts, I know, not strong for most people but it's strong for me so I'm feeling pretty good about that. All in all though, a great day for me.

[Cameron_R]

One arm nautilus pull downs

30/10

36/8

I just tried to google that exercise and couldn't find a description of it - what's a one arm nautilus pull down?

[Shutupandsquat]

One arm nautilus pull downs

30/10

36/8

I just tried to google that exercise and couldn't find a description of it - what's a one arm nautilus pull down?

Pretty much just a nautilus pull down machine aaaaaand you use one arm. It's really basic, nautilus is just the type of machine it is.

[Cameron_R]

Aaahhhh :pfft:

Ta

[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

Looks like Benny just needs to give you a little TLC hahaha. Everyone seems to come across these problems, eh. Not sure if it's wrong technique or just complete misfortune 'cause I've got a bit of a twinge on the left side of my erectors but it's coming right now. But that sucks, I hope it gets better, Tiny Tank.

Lol, i'll pass it on Thanks dude, the whole "give it a rest thing" just doesn't seem to be working or healing it so time again for outside sources *sigh.

Tiny Tank..... lol oh no don't tell me I'm the reason you changed your journal title :doh:

[HarryB]

Nice work on the deadlifts and just training in general. I would say maybe stay away from the lower 5 rep stuff at this stage but by looking at your workout I assume you are just using those sets to warm up to your heavy sets. Still for my money the muscle don't know what's heavy and what's not so if I can get a good effect with a few extra reps with a lighter weight then that's good enough for me pre contest. Just to avoid injury etc etc I did read you said one of your erectors was hurting? At any rate, you being natural and a young fella just be mindful of your recovery. Sometimes our minds have such a work ethic that we push harder than our bodies can handle.

[PeterDolan]

Injuries are for the old

[Shutupandsquat]

Well Jess, you just stole it it from me hahaha. I wanted to change the title anyway for the course of my diet.

Nice work on the deadlifts and just training in general. I would say maybe stay away from the lower 5 rep stuff at this stage but by looking at your workout I assume you are just using those sets to warm up to your heavy sets. Still for my money the muscle don't know what's heavy and what's not so if I can get a good effect with a few extra reps with a lighter weight then that's good enough for me pre contest. Just to avoid injury etc etc I did read you said one of your erectors was hurting? At any rate, you being natural and a young fella just be mindful of your recovery. Sometimes our minds have such a work ethic that we push harder than our bodies can handle.

Yeah they're just warm up sets but I get what you mean. My erector was in quite a bit of pain, but I only felt it very slightly yesterday and not at all when I was deadlifting. So I was good for that and I haven't really properly deadlifted in a while and it just feels good to have DOMS in my erectors again.

[HarryB]

Injuries are for the old

YES lol

[Shutupandsquat]

I still have a few lingering injuries but that's pretty much my wrist from when I broke it haha. so I'm old...

Boulders day

Rear pec deck (pounds)

70/10

90/10

110/5 DS! 90/5 DS! 70/8

Lateral raises

8/10

12/10

16/13

SM press

40/10

50/8

65/3 + 3 power partials DS! 40/5 + 4 power partials (not actually sure on how many reps I did on the dropset)

Cable upright rows

50/15

59/10

72.5/12

DB front raises

18/10

22/8

26/10

Toe press

2pps/20

4pps/15

4pps/15

5pps/11 15 second rest 5pps/4

shoulders were pumped as hell, still are and have some great vascularity showing through in them now. I've noticed a hook shaped vein in my bicep; turns out it flows into my shoulder so I have to veins linking from my bicep to my shoulder right next to each other, so I can't stop looking at it. A bit vain to be honest (pun intended). I was under 64 a week and a half ago but now I'm just over 64 but I think I'm actually in a little better condition but I'd also have an extra 3 meals than when I weighed under 64, so I think I'd be under it in the morning.

8 weeks in now so the diet has become a bit boring (food still tastes amazing) since it's the same everyday. But the results are showing and I'm not steering away from it. Extremely happy so far and I'm only halfway in, YEAH BIBBYYYYYYYYYYYYYYYY!

[Shutupandsquat]

Legs and ab day

Squats

60/10

100/8

140/3 I started to feel my back. It wasn't in pain but I could feel it and wasn't going to risk feeling pain.

100/20 I had more in the tank but my glutes were getting intense burn. Yes, I had a burn in my ass

Leg press

6pps/10

8pps/8

8pps/10 DS! 6PPS/10 DS! 4PPS/10

Leg extensions -SS- unweighted lunges

50/15 -SS- 15

64/15 -SS- 15

77/15 -SS- 15

Lying leg raises

50/10

60/10

70/10FR OH MY LAWD! GAWD DAMNED THAT BURRRN

Tried doing the romanian deadlift version on the hack squat machine but I could feel my erectors were saying "Ummm... yeah just nah ayeeee." so I went over tooooooo...

DB romanians

30/10 x 2 sets

Cable crunches

41/15

50/12

50/10

50/15

Machine crunches

41/15

50/10

55/10

So, I had probable like 3 high carb days last week, although Saturday wasn't by choice, I basically had to eat what I was given since I wasn't at home. So I weighed myself again today and dropped nearly a whole kg over night. I weighed in yesterday at 64.4 without shoes and weighed in today at 64.3 with shoes. My shoes weigh about 800-900 grams so yeah. Leg pump was great but the definition goes away in my legs with pump so I won't be pumping them up back stage at the comp. Ab is looking more shredded now when it's relaxed then what it does in the off-season when it's crunched so I'm very happy with my physique at the moment. My goal for this week was to get under 63 so I should be able to do that easy. Not happy with how my ribs show when I vacuum but that will disappear with maturity.

[Shutupandsquat]

Arms dayyyy.

One-arm Nautilus preacher curl

30/10

30/8

36/12 (FR on the left arm)

One arm DB curls

12/10

14/10

18/5 DS! 8/fuckin' heaps.

Cable curls -SS- EZ bar curls

27.5/12 -SS- 22.5/8

27.5/10 -SS- 22.5/6

32/10 -SS- 22.5/6

Machine close grip bench (pounds)

150/12

170/10

190/8

210/4 DS! 190/3 DS! 170/4

EZ bar skull crushers

32.5/10

32.5/10

42.5/3 -SS- 42.5/8 (EZ bar closegrip bench)

Cable pushdowns -SS- OH tricep extensions

59/8 -SS- 22/6

50/8 -SS- 22/6

50/8 -SS- 22.5

did a 20 minute walk on the treadmill afterwards and more cardio with the walk home.

My arms were insanely pumped. Vascularity was seriously crazy, craziest it's been, I might take some photos but probably won't post them haha.

[Shutupandsquat]

Guten tag. Wie geht?

Chest and calves today

So we kicked it off with incline DB press

30/10

32/8FR

36/5FR

Machine press

64/10

71/8FR

84/6FR + 3 negatives

Pec deck (pounds)

80/10

100/8

120/8FR

Incline SM bench (not including bar weight because it's nothing)

40/10

50/6FR (pausing at the bottom of each rep of 2 seconds)

50/7FR (pausing again at the bottom)

Hack squat calf raises

2pps/20

4pps/12

5pps/15

7pps/15

Standing calf raises

2pps/10

2pps/10

2pps/12 DS! 1pps/8

Chest was well beat and have a great pump right now, it's so ripped up. I knew we were doing incline DB press but I forgot when I was doing my set and I struggled to get 30/10 which is usually what I would get on my flat bench on my first set. So I thought I was getting weaker and could be losing muscle. Nono, turns out I've actually gotten STRONGER awwwwwwwwww yeahhhhh! I regret that I haven't done pec deck in the off season and started doing it in the diet because it is absolutely kicking my ass!!!!

Calves were really pumped and the last set on standing calf raises was a struggle. The last 2 or 3 reps, I don't think I was getting a proper contraction but I was still getting a burn.

Tomorrow is back and Pete's going at about 9 or 10 so me being the student I am I said f*ck that I'm sleeping. Except it was more like "Nah bro." I'm probably gonna regret that though since my best back workouts are with Pete but we'll see how it goes.

[Shutupandsquat]

Back and ab today

deadlifts

60/10

100/5

125/5

140/3 I stopped to get my grip back although I probably could have pulled for another rep, but then I couldn't since I had to readjust. f*ck.

Pulls ups

BW/12 Wide grip

BW/12 Neutral grip

BW/12 Wide grip

BW/12 Neutral grip

DB rows

36/10

40/10

46/10 Decided that my last set shouldn't have been for 10 reps

50/8 AWWWWWWWWWWW YEAHHHHHHHH!

Underhand seated rows

86/8 x 2 sets

77/6

EZ bar cable pull overs

50/10

59/6 DS! 45.5/7

Swiss ball crunches

20 x 4

Weighed in at 62.7 today so I've dropped 2kg from Monday. It isn't really that bad since I had actually gone up in weight to be at 64.7 again. Back was really pumped, not too stoked about the deadlifts because I could have got more but really stoked about the DB rows! Back had a great pump and my biceps were quite pumped also. Ab was feeling great like it was being separated and when I looked in the mirror (made sure no one was around) they were SHREDDED. Well, compared to last week.

[Shutupandsquat]

Today I decided I was going to include my warm up weights since I never do.

Shoulders and calves

reverse pec deck (pounds)

60/15

80/10

100/8

120/4 DS! 100/3 DS! 80/4 Felt like my left rear delt was going to tear off the muscle so I did the dropset. Probably wasn't a good decision to continue the set but I didn't tear it

Lateral raises

12/12

12/10

16/8

20/8 (horrible form) then 4 (each arm) single arm ones to force it out

DB press

22/10

26/6FR

26/8FR

Cable lateral raises

2pl/10

2pl/10

3pl/8 + 4 negatives

behind the neck SM press

40/8

40/10FR

Toe press

4pps/15

5pps/10

6pps/10

7pps/10

Shoulders are PU-UH-UMPED! Feels good. Calves got a pretty mean pump too but they still had DOMS from Friday haha. yeahyeah

[Shutupandsquat]

OH HEY LEGS!

Leg press

3pps/20

4pps/15

6pps/15

8pps/8

10pps/10

11pps/5FR

Hack squats (facing it)

4pps/10

4pps/10

5pps/10

Leg extensions -SS- lying leg curls

70/15 -SS- 45/15

70/15 -SS- 45/15

84/12 -SS- 50/12

[edit]

Seated leg curls

63.5/10

63.5/10

72/4 DS! 54.5/ 5 DS! something/7 or something like that

Done. Legs had a good pump. Was a bit gutted that I couldn't do that much with 11pps on leg press but oh well. Still had a good pump. 7 weeks 'til competition time. AWWWWW YEAHHH

[PeterDolan]

Bros, you forgot you finished off with seat leg curls uso

[Shutupandsquat]

Bros, you forgot you finished off with seat leg curls uso

Edited hahah

ARMS AND CALVES

cybex preacher curls (lbs)

40/20

50/10

50/10

50/10

50/8

50/6 + 2 partials

One arm DB curls

8/10 x 3 sets

12/10 FR

Cable curls

27.5/15

27.5/10

36/7 DS! 27.5/4 DS! 22.5/5

EZ-bar curls

27.5/10

27.5/6 + 5 negatives

Rope extensions

32.5/20

36/15

40.5/10

45.5/8

50/10 + 3 partials

Dips

+20.4/10

+40.8/6

+40.8/4 (nearly locked out on the 5th) DS! BW/11 5 second rest BW/4

Cybex close grip

170/8

150/10

150/8 + 4 power partials

1 Arm DB overhead extensions

6/20

7/9

7/15FR

Seated calf raises

20/20 x 3 sets

40/15

40/12 DS! 20/13

ARMS WERE PUMPED AS f*ck :shock: calves were really pumped as well but nothing compared to my arms. They're hurting now! Nice short rest periods about 45 seconds rest between each set.

[Shutupandsquat]

Chest day bebeeeee

Pec deck

60/16

90/10

100/8

100/8FR

100/8

100/7FR with 2 second squeeze in the middle on each rep

Incline bench

50/10

60/8

60/5 + 3 power partials

SM flat bench

40/12

65/6FR

Cable crossovers

5pl/15

6pl/10

6pl/8

7pl/5 DS! 5pl/5 + 5 power partials

Done and dusted. Chest was smoked. Felt good..

[Shutupandsquat]

Well, about a month ago, I had a little school even thing called the "variety concert." My friend and I did an animal impersonating skit and I thought I'd just show you all how it went for shits and gigs.

For your pleasure haha

[Shutupandsquat]

Back dayyyy!

So, just like yesterday with chest, we pre-exhausted!

Rope pull overs

45.5/15

59/12

59/10

59/8

59/8

63.5/6

63.5/5 + 5 partials

Close grip pulldowns

50/15

68/8

82/5 DS! 68/4 DS! 59/3

T-bar rows

4pl/10

5pl/8

5pl/9 controlling the negative as much as I could on every rep

Incline pulldowns (or something like that)

45.5/10

45.5/10

45.5/10 2 second squeeze at the bottom on each rep

rack pulls

100/10

140/5

140/8 I couldn't get anymore because my forearms were so fried, I could barely grip it and I had straps!

Back is pumped as hell, forearms are pumped as hell, looks like it actually may have grown in my progress pics but that's probably just my waist being smaller. All in all, a great workout. Can't wait 'til my comp and hit up the offseason!

[Pseudonym]

Easily one of the top twenty or thirty armadillo impersonations I've ever seen, mate. :grin:

Out of interest, how did you organise that sketch? You and your partner looked totally in sync - so had you practised beforehand? Did you plant stooges in the audience to yell pre-arranged animals, or was it totally adlibbed?

[Shutupandsquat]

Hahaha thanks Pseud. Complete improv. We had practiced the Gorilla and we had planned to do the Sloth at the end (but someone called it out) so yeah.

We did the performance a couple years ago at the same event and we've always been good at improvising together so it was pretty easy for us hahaha

[bang_bang]

LOL! epic gorrilla impersonation. i might try that when im psyching myself up for a big set of squats