Swollen Dolan

[Shutupandsquat]

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

I do it when I psych myself up for school. Just playin'

Shoulders and calves!

Rear raises

8/10

12/10

12/10

14/10

18/10

Lateral raises

12/10

14/10

16/8

16/5 + 5 partials + 3 FR

BB behind the neck press

42.5/10

42.5/12

42.5/12 + 3 partials

Machine shoulder press

50/10

50/8

50/15 FR

30/20

Rear pec deck (lbs)

80/15

100/10

110/6 + 4 partials

60/20

Standing calf raises

BW/40

80/12

80/12

120/8

40/30

So today we did a couple of pump sets to finish off shoulders and I did calves on my own and thought I'd do a pump set for that to and WHOLEY MOOOOLEEY! The pump was fantastic! I can still feel my shoulder pump and my rear delts and rhomboids still have DOMS from back. It's a bitch... I love it.

Bodyweight was down to 62 today TOOOOOOO EASY!

[HarryB]

62!!!!!!!!

[Shutupandsquat]

62!!!!!!!!

I may not be a mass monster, but I've got a lot of lines and vascularity in my mid back, anterior delts and arms. Haha. Make you feel huge? (no homo)

[HarryB]

Nah I never feel huge, apparently I have body dysmorphia issues...

I was more saying it cos at 62 you must be ripped to bits!

[Shutupandsquat]

Nah I never feel huge, apparently I have body dysmorphia issues...

I was more saying it cos at 62 you must be ripped to bits!

It's an issue you shouldn't have. My condition is coming along really good, just a little skeptical that I may have lost muscle. I don't think I have, and if I have, there's nothing I can really do about that. I still have 6 weeks to go though

[bang_bang]

62!!!!!!!!

I may not be a mass monster, but I've got a lot of lines and vascularity in my mid back, anterior delts and arms. Haha. Make you feel huge? (no homo)

pics or it didnt happen :grin:

what weight do you reckon ul be on stage?

[Shutupandsquat]

62!!!!!!!!

I may not be a mass monster, but I've got a lot of lines and vascularity in my mid back, anterior delts and arms. Haha. Make you feel huge? (no homo)

pics or it didnt happen :grin:

what weight do you reckon ul be on stage?

Haha. I would love to throw some up, but Pete's disallowing me from doing so because of lurkers. On stage, hmm not sure, about 58?

[Shutupandsquat]

Legs day

decided I'd start off with hammies today

Lying leg curls

30/15

40/10

50/10

60/6 DS! 50/5 DS 40/5

Went over to do ham-glute raises. I got out 4 but it was uncomfortable as because my patella kept moving and felt like it was about to dislocate or end up somewhere it shouldn't so I moved back to lying leg curls and got out a set of 40/12

Seated leg curls

63.5/8 x 2 sets

Squats

60/20

60/20

85/20

85/20

Oh my god; my heart was racing like a bitch after this, I was lying on the ground and ahhhh I was just so damned gassed!

Lunges

BW/15

BW/15

BW/20

I was going to do leg press but I just felt way too shit that I know my mindset wouldn't have been there and I wouldn't have been able to do much because my mind would have stopped me sooooo...

Leg extensions

64/15

77/12FR

77/8 + 6 partials

Done in about 45 minutes and I really do feel like puking. I'm not going to though haha. I was going to do ab originally also but I completely forgot because I was just like EEEUUUGHHHHH :puke: But still, my legs are pumped and still even had a couple of lines in them while they were pumped as well! I'm so tired. DINNER TIMEEEEE

[Shutupandsquat]

Arms and ab

Close grip bench

42.5/20 x 2 sets

60/10

60/8 x 2 sets

60/7 15 seconds rest 60/4 15 second rest 60/2

Rope pushdowns

45.5/15

50/10 x 2 sets

54.5/6 + 3 partials

DB overhead extensions

18/15

22/10

26/5 DS! 14/13

Dips

BW/17

BW/20

BW/10 + 5 negatives

Cybex preachers (lbs)

35/25

45/10 x 2 sets

45/8

45/6 + 3 partials

Cable curls -SS- Alternating DB curls

36/10 -SS- 8/10

32.5/8 -SS- 8/10

27.5/12 -SS- 8/12

BB curl 21s

15kg x 2 sets

Swiss ball crunches

30 x 2 sets

20

Machine crunches

41/15

41/12

I did this workout over 2 hours ago and my arms still feel pumped. I can't even tell if my strength has dropped since I'm using less weight now, but going higher sets and just focusing more on the squeeze and negative and I've been loving it a shit load! Still carrying shit loads of fat on my glutes though, pretty annoying.

[Shutupandsquat]

BACK DAY BIBBYYYY! ... and calves

Wide grip pull ups (All sets body-weight)

12

15

12

10

8 (15 second rest) 3

Two arm DB rows (incline)

20/10

20/12

20/15

Wide grip seated rows

63.5/10 x 2 sets

68/10

Rack pulls

100/15

140/10

180/6

180/8

Seated calf raises

20/15

40/10 x 2 sets

60/8 DS! 40/5 DS! 20/10

Toe press

2pps/20 x 2 sets

2pps/25

Back has a good pump. Really felt the incline rows in my rear delts to begin but started to feel it more in the lats as the sets went on. Calves felt good and weight is dropping still so yehyeh!

[Shutupandsquat]

Chest and ab

Pec deck (lbs)

70/15

80/12

90/10

90/12

110/8FR + 5 top end partials FR

Incline DB press

26/10

26/6

26/10FR

Dips

BW/20

+20/10 x 2 sets

Bench press

50/10

50/9 + 5 power partials

press ups

BW/20

BW/13 + 10FR (on knees)

Machine crunches -SS- lying crunches

36/15 -SS- 20

41/15 -SS- 20

41/15 -SS- 30

chest feels so pumped and my ab too. Feel so tired from the hemo rage crash. Good fun. Time to do some homework

[Shutupandsquat]

Went for a 9km run today. It was my first proper run in a LONG time and it felt good. I probably could have run for longer but I had only had 20g of carbs so far. Not much of an update but whatever. Feeling so much better and if you're dieting for a comp and bored of cardio, just go out and run.

[Shutupandsquat]

SHOULDARRRRRZ!

Lateral raises

6/20

6/15

8/10 + 10/10 + 12/10

12/10 DS! 10/10 DS! 8/10

Smith machine shoulder press

40/10

40/10

50/6FR

Cable upright rows

59/10

59/10

68/8 + 4 partials

BB front raises

25/10

25/10 + 5 negatives

Rear pec deck

60/10

80/15

100/8

60/20

Rear raises

12/10

14/10 DS! 8/12

Fucking pumped all over my shoulders. Such a good feeling. Vascularity is coming out a little in my left shoulder as well now.

[HarryB]

Nice work man... try and tire Pete out before he gets here will ya!

[Shutupandsquat]

Nice work man... try and tire Pete out before he gets here will ya!

I was hoping you could do it for me. Make him feel weak so he knows what it's like to be me hahaha

Legs and ab today!

Leg press

3pps/15

5pps/12

7pps/10 x 3

9pps/8

Hack squats

2pps/15

3pps/10

4pps/10

Leg extensions -SS- Lunges

71/15 -SS- 20

84/10 -SS- 20

Seated leg raises -SS- Lying leg raises (in one constant set)

45.5/10 -SS- 40/10

45.5/10 -SS- 40/10

45.5/10 -SS- 40/8

crunches

50 x 2

Done in about 35 minutes. Legs were tanked. That one massive superset for hammies was such a killer!

[Shutupandsquat]

Arms and calves

Cable curls

18/15

27.5/12

32/10

32/8 + 2 partials

DB curls

12/10

12/10

16/5 DS! 10/10

EZ-bar curls

27.5/10

27.5/10

27.5/7 or 8 + 4 negatives

Cybex one armed preacher curls (lbs)

20/10

25/10

30/9FR

Cable rope extensions

36/15

41.5/15

50/10

50/10

CG bench

60/10

60/10

60/8

Standing OH DB extensions -SS- underhand tricep cable pulldowns

18/15 -SS- 32.5/12

18/10 -SS- 36/7

18/15 -SS- 36/6

Standing calf raises

40/20

40/15

40/20

Machine toe press

146/15

146/15

182/20

Followed by 15 minutes cardio.

Arms were pumped as hell, vascularity gets more insane each week and calves had a great pump too. Not much to say other than AWESOME

[Shutupandsquat]

Chest day bibby!!! Decided on some VOLUME!

Flat DB press

18/25

22/15

26/10

30/8

Incline fys -SS- incline bench

14&16/10 -SS- 42.5/6 (made a f*ck up on weight with the flys so I had to do it the other way to balance it out)

16&14/10 -SS- 35/8

16/10 -SS- 35/8

Pec deck (lbs)

70/10

70/10

90/6 DS! 70/4 DS! 60/6

Nautilus press

43/15

57/10 + 4 partials

MY LORD! MY CHEST IS SO GASSED AND PUMPED! Was a bit annoyed when I made the f*ck up with the DBs. Wasn't even my fault, (although I should have checked) because someone had put a 14 where one of the 16s should have been. But it happened so yeah. But that incline bench was heavier than I had planned! hahaha, such a good workout. Was done in about half an hour! Good money

[Shutupandsquat]

Back, calves and ab

Wide grip pull ups

BW/15

BW/12

BW/12

BW/11

one arm DB rows

40/10

44/10

44/8

Seated rows

63.5/10 x 3 sets

Neutral grip pull ups

BW/8

BW/9 15 second rest BW/3

Hypers

BW/15 x 3 sets

Hack squat calf raises

2pps/20

3pps/15 x 2 sets

Seated calf raises

40/8

40/10

40/10 + 20 bounces at bottom

swiss ball crunches

30 x 2 sets

Back was gassed today! Still had slight DOMS in calves so I couldn't go as heavy as usual but still got them nice and pumped and just a light session for the ol' ab. My back is so tired, time for a haircut

[Shutupandsquat]

Shouldersssssssssssssssssssssssss!

Rear pec deck

60/15

70/15

70/15

80/10

100/5 DS! 80/3 DS! 60/5

Rear raises

12/12

12/10

14/10

Lateral raises -SS- nautilus shoulder press

10/15 -SS- 30/15

10/10 -SS- 36/8

10/12 -SS- 36/10

One arm cable uprights

6pl/12

6pl/12

7pl/12

DB shoulder press

18/15

22/8FR

DB front raises

18/10

18/10

followed by 15 minutes cardio

Totally awesome workout. Shoulders got a great pump from the superset and it just carried right the way through the workout. Hammies detail has become more noticeable and glutes are looking tight, but both are carrying a lot of fat. All other areas still have fat to lose also but just not as much. Ah well, just started on my thermos so should fall off.

[Monarchking]

how far away is the show?

[Shutupandsquat]

how far away is the show?

4 weeks. Plenty of time

[Shutupandsquat]

Apparently it's 5 weeks. I blame the carbs for fucking with my head haha

legs and abbbbbb

leg extensions

35/20

49/20

64/15

77/15

Leg press -SS- lunges

5pps/15 -SS- 20

5pps/12 -SS- 15

5pps/15 -SS- 20

Lying leg curls

40/12

50/10

50/10

50/6 + 4 partials

DB romanians

30/10

30/10

36/10

Swiss ball crunches

25 x 3 sets

Machine crunches

41/15

41/20

Today was good and my hammies are pretty tight. Probably won't feel the quads tomorrow. I was actually able to see quad definition while pumped today for the first time. so that was good

[Dontrunwithknives]

I was actually able to see quad definition while pumped today for the first time. so that was good

Nice, what's your approx BF% at the moment?

[Shutupandsquat]

I was actually able to see quad definition while pumped today for the first time. so that was good

Nice, what's your approx BF% at the moment?

I couldn't even guess because of different areas carrying more fat than others. Possibly around 8 or 9?

[Shutupandsquat]

Arms and calves

BB curls

25/15

25/12

35/8

30/10

25/10 + 5 partials

One-arm nautilus preachers

23/8

23/10

30/7 + 3 FR

DB curls

7/10 + 10/10

10/12 + 7/10

Close grip bench

42.5/20

60/10 x 3 sets

60/9

Dips

BW/20

Rope extensions

41/10 x 2 sets

32.5/20

Standing calf raises -TS- Seated CR -TS- Standing CR (unweighted)

40/15 -TS- 20/12 -TS- 20

40/15 -TS- 40/8 -TS- 20

40/15 -TS- 40/10 -TS-20

Arms were really pumped and so were calves. I was down to 60.9 on Saturday. I had a high carb that day and bumped up to 61.7 the day after. I was at 61.3 yesterday, had a high carb day and down to 61 today! Thermos must be working well.