Swollen Dolan

[Shutupandsquat]

Chest and calves

incline flyes

14/12

14/15

18/2

24/10

24/8

Flat DB press

28/9

28/8

28/7 DS! 18/7

Pec deck -SS- press ups

80/10 -SS- 10

80/8 -SS- 10

80/10 -SS- 10 + 6 FR

Standing calf raises

40/15

40/15

80/10

120/10

toe press

4pps/12

4pps/15

4pps/20

Pump in calves was average but the pump in my chest was awesome! Feelin' good and can't wait to get back done tomorrow and weigh in!

[Shutupandsquat]

Back and ab

Rack pulls

60/10

100/10

140/10

180/8

Neutral grip pull downs -SS- one arm DB rows

63.5/10 -SS- 36/10

63.5/8 -SS- 36/8

63.5/10 -SS- 36/8

Seated rows

63.5/10

68/8 15 second rest 68/4

hypers

15

15

20

swiss ball crunches

40 x 2

Then did some posing and comparison photos after. Back was crazy pumped, especially after the superset and then seated rows just polished it. legs are starting to look way harder, which is great!

[Shutupandsquat]

Shoulders

Lateral raises

10/15

10/15

14/10

18/10

8/30

Nautilus shoulder press

43/10

43/10

57/5 DS! 43/4 DS! 36/2 + 3 partials

BB wide upright rows

42.5/10

42.5/8

42.5/8 + 3 negatives

DB front raises

18/10

20/10

Reverse pec deck (lbs)

60/20 x 3 sets

Rear raises

10/10

10/10

12/12

I was supposed to cut out cardio but I put on some weight after my cheat in the weekend. I'm not going to say the weight I put on but it put me in a shit mood, but it was good. It made me realize not to be a fucking dick with this diet since I'm so close!

[Shutupandsquat]

Legs day

Hack squats

1pps/15

2pps/10

3pps/12

4pps/12FR

Squats

60/30

60/20

70/30

Leg press -SS- lunges

2pps/25 -SS- 15

2pps/20 -SS- 15

lying leg curls

50/10

50/8

50/8

55/5 DS! 45/3 DS! 35/5

Legs had a good pump but I'm a little sick in the moment which could be the reason for my weight gain. Gave me a bit of a headache as well but whatever. I was surprised on my last set of squats. Forgot that I had put my sister's weight up to 70 and since I did my set after her, I forgot and thought it was only 60. Mind over matter I guess!

[rimma]

Forgot that I had put my sister's weight up to 70

You mean there's another lifting Dolan? :shock: :grin:

Hope you get better soon mate. What's with the higher reps atm? Part of the cutting process?

[Shutupandsquat]

Forgot that I had put my sister's weight up to 70

You mean there's another lifting Dolan? :shock: :grin:

Hope you get better soon mate. What's with the higher reps atm? Part of the cutting process?

Thanks man.

Hahahaha. Yeah, there's another. But she's not competing or anything.

Well since I've put on weight over the weekend, I'm not sure whether it was due to high carbs or sickness, but either way, I just figured I'd make today more of a cardio session. So essentially, yeah part of it. But Hack squats felt really heavy so that was my heavy compound to maintain thickness.

Also, I hate high reps for legs, which means they're hard and I love hard things (no homo). So I love to hate them.

[rimma]

Also, I hate high reps for legs, which means they're hard and I love hard things (no homo). So I love to hate them.

Good on you bro, you've got right attitude. Wish I could say the same haha

[Shutupandsquat]

Also, I hate high reps for legs, which means they're hard and I love hard things (no homo). So I love to hate them.

Good on you bro, you've got right attitude. Wish I could say the same haha

The way I see it is; each training session won't make your legs or your arms or whatever grown an extra inch. But it contributes to it, and changing it every week is just going to shock the muscle and you will consistently get a reaction because it's consistently hard.

I give myself weekly, monthly, quarter yearly, half year and full year goals. So by the end of the year, I hope to have achieved a shit load of goals! Makes the weeks seem shorter and it feels like you're making changes drastically.

Sorry, life story hahaha.

[rimma]

Also, I hate high reps for legs, which means they're hard and I love hard things (no homo). So I love to hate them.

Good on you bro, you've got right attitude. Wish I could say the same haha

The way I see it is; each training session won't make your legs or your arms or whatever grown an extra inch. But it contributes to it, and changing it every week is just going to shock the muscle and you will consistently get a reaction because it's consistently hard.

I give myself weekly, monthly, quarter yearly, half year and full year goals. So by the end of the year, I hope to have achieved a shit load of goals! Makes the weeks seem shorter and it feels like you're making changes drastically.

Sorry, life story hahaha.

All good mate, appreciate the insight. I am looking to step up the training lately so I am interested! Particularly legs, which I have never done justice to, and it shows.

[Shutupandsquat]

Ain't nothing to it but to do it haha.

Okay so, arms, calves and ab

Rope pull downs -SS- DB curls

36/15 -SS- 6/12

41/12 -SS- 6/12

45.5/10 -SS- 8/12

45.5/10 -SS- 8/12

45.5/10 -SS- 8/12

DB skull crushers -SS- preacher curls

6/20 -SS- 22.5/12

8/11 -SS- 22.5/10

10/9 -SS- 22.5/10

Dips -SS- machine preachers (lbs)

BW/15 -SS- 35/12

+20/10 -SS- 35/12

+20/10 -SS- 45/10 + 4 partials

Seated calf raises -SS- crunches

20/15 -SS- 20

40/10 -SS- 15

40/10 -SS- 20

40/10 -SS- 20

40/12 -SS- 20

Arms felt pumped as hell and calves and ab felt good too. Feeling much better today, but my nose is still runny. Dropped 1.1kg since yesterday which is good (hadn't had as much meals but still definitely lost nearly a kg anyway).

[Shutupandsquat]

Chest day bibbbbyyyyyyyyyyyyyyyyyyy

Incline DB press

20/20

24/12

28/10

30/5 (failed getting the sixth) DS! 20/6

Nautilus press

64/10

64/10

71/7 + 3 power partials

Incline Smith Machine Press

40/10

40/9

40/7

Pec deck (lbs) -SS- Dips

70/10 -SS- BW/10

70/8 -SS- BW/8

70/10 -SS- BW/10

50/15 -SS- BW/11

HOLY MOTHER OF PUMP :shock: OOOOOO WEEEEE THAT FELT GOOOOOOD! Can't wait to annihilate back tomorrow. May post up progress pics 1 week out from competition. MAY

[Shutupandsquat]

Back and calves

Decline DB pull overs

18/15

22/12

26/10

26/8

Wide grip pull ups

BW/12

BW/10

BW/7 + 4 negatives

Underhand bent rows

60/12

70/12

85/12

100/8

Neutral grip pull downs

54.5/10

68/5 DS! 54.5/4 DS! 45.5/5

Deadlifts

60/10

100/5

140/2 didn't realize this was going to feel so damned heavy! The helll!?!?!

Standing calf raises -SS- seated calf raises

40/15 -SS- 20/10

40/15 -SS- 40/8

40/15 -SS- 40/10

back pump was fucking awesome!! Calves were pumped too! Set myself the goal to hit 60.3 kgs today... so disappointed... LOLJK I HIT IT BANG ON! So stoked about it and my hammies had so much seperation, although, my pictures don't show it as well as it was in the mirror, but hey, if the judges see the pictures when I'm up on stage instead of the mirror, I have no excuses to use, so I'll just suck it up (but take note of that Harry in the pictures I'm about to send).

[I Declare War]

Hey how come you're doing decline dumbbell pullovers for back? A decline shifts the emphasis of the exercise on to the chest whereas an incline will hit your lats more.

This is a good read:

http://www.abcbodybuilding.com/anatomyofapullover.pdf

[Shutupandsquat]

I feel the stretch and pump in the lats and a bit in the tries, not in the pecs. So as much as that article may say that, I have to disagree with it.

[Shutupandsquat]

sooooo today was shoulders, calves and ab

Begging wiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiith

REAR RAISES

6/15

10/15

15/10

15/10 + 2 partials

Reverse pec deck (lbs)

80/8

80/8

80/7 DS!

60/8

DB shoulder press

20/12

20/10

20/8

20/5

Lateral raises -SS- Cable upright rows

10/12 -SS- 54.5/8

10/10 -SS- 54.5/8

10/17 -SS- 54.5/7

Shoulder bombs

8/15 x 2 sets

Hack squat calf raises

3pps/15 x 3 sets

4pps/15

Leg supported crunches

30 x 4 sets

HOLY MOTHER OF PUMPPPPPPPPPPP! I'm definitely doing that shoulder workout when I come off this diet, except free weight uprights instead of cables. shoulders were tanked as hell! Calves were pumped as a mother f*cker even though I hadn't done much and ab felt separated from the body! Today's workout was great! Then, I trained my sister, put my faith in her, and she managed to bench 60kgs for 1 rep! Quite proud of her considering she's only been back in the gym for about 2 months; if that.

[Shutupandsquat]

LEGS DAY BABYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY!

Squats

60/12

60/12

100/10

125/4 DS! 100/3 DS! 60/12

Leg press

4pps/10

6pps/10

6pps/13

Leg extensions

36/10 + 43/10 + 50/8

50/10 + 43/5 + 36/7 PUMP! :shock:

HGR's

BW/10

BW/7

BW/6

Lying (single) leg raises

20/8

20/10

10/15

DB romanians

30/10

30/14

PUMP EVERYWHEREEEE! Quads were pumped as hell after those leg extensions and my hammies felt like they were on fire from those leg raises

Finally got in a heavy squat session to keep the muscle thick. To be honest, usually that would be light weight for me, but 3 weeks out, I'm a hell of a lot weaker. Annoying because I'm weaker, great because I'm doing it right.

[Shutupandsquat]

Arms day!

BB curls

25/12

30/10

30/8

35/5 + 3 partials

Alt DB curls

10/10

12/8

14/10

18/4 DS! 6/20 + 10/5

Nautilus preacher curls

16/10

16/10

23/9 + 5 negatives

Close grip bench

45/15

60/10

70/4

60/7

OH DB extensions

18/15

22/8

22/11

Machine close grip bench (lbs)

110/10

110/10

70/20

got a fan fucking tastic pump! I was really surprised at how much of a grind that close grip bench was and the close grip bench on the machine gave me quite a pump in my shoulders BUT tris were still pumped as.

Just sent my measurements and photo to a lady who makes posing trunks so waiting for those to be made and I'll receive them sometime over the next 2 weeks. I might not even get to try them on 'til the morning of because I'll be away in the last week. :madman:

[Shutupandsquat]

Chesticles and calves

Incline DB press

20/20

24/10

28/8

32/7FR

Flat DB press

24/10

28/8

28/9 DS! 18/7

Pec deck (lbs)

80/10

80/10

80/10 (Last 4 reps with 5 second squeeze at point of contraction)

Incline flyes

18/8

18/9

Seated calf raises

20/15

20/15

40/10

60/8 DS! 40/5 DS! 20/15 -SS- (unweighted standing calf raises) 20 reps

Chest had insane pump! It was surprisingly just as, if not stronger than what it normally is and I'm two weeks out (as of tomorrow)! Calves felt good, got a good stretch with good control on the negative.

[Shutupandsquat]

Back and ab day

Wide grip pull ups

BW/15

BW/12

BW/10

BW/8 + 3 partials

One arm DB rows

40/10

40/8

40/13 10 second rest 40/2

Seated rows

54.5/10

54.5/10

45.5/15

Close grip pull downs

68/7

68/5 DS! 54.5/5 DS! 45.5/5

Hypers

15 x 3 sets

Swiss ball crunches

25 x 4 sets

Weight has gone up 200 grams from last week which I'm a little disappointed with, but I think I'm a little leaner (either I am or that's what I'd like to believe). I'm hoping the weight gain is due to muscle gain, but who knows. Anyway, I'm two weeks out, and here's a few photos

Things I need to work on posing wise:

Dropping that right hip on the rears

Facing towards the crowd on the rears. Usually, I'm facing more to the right, but today I tried squaring up a little too much.

Keeping my arms in line on my double bis

Twisting my hands back on my double bis

Keeping my hammies and glutes squeezed on the side poses. It looks fine in the side chest, but I let it go a little in my side tri

Anything anyone wants to add; feel free.

[Shutupandsquat]

Did some high intensity cardio today for 20 minutes and then a 5 minute cool down. Then did a round of posing holding each pose for 20 seconds. I don't think I really needed (wanted haha) to do anymore rounds because I had just done HIT so yes. Lat was cramping up on my side chest but I held it. Sucked so bad

[Shutupandsquat]

So Pete arrived home yesterday; sucks for him, good for me, because I got in a pretty fuckin' fabulous shoulder workout today

Starting off with lateral raises

4/20

6/20

8/20

12/15

16/8 DS! 12/7 DS! 8/15?

Smith machine shoulder press

22.5/15

32.5/10

32.5/10

32.5/7 + 4 partials

Nautilus laterals

30/10

23/15

23/15

30/7 + 4 forced negatives

Nautilus press

30/15

36/10

36/12FR

Incline rear raises

4/15

4/15

4/15

6/10 DS! 4/9FR

Cable shrugs

91/20

91/15

91/20 DS! 77/10

To be honest, I don't really remember how many reps I did on some of these, but I don't care. Today was just high reps, trying to burn as much glycogen as possible. Tomorrow, I'm cutting out carbs for the rest of the week to try and drop all that weight off my glutes. Next week, I'm going on my PE trip, so it's a shit load of cardio and high carbs next week. It could either make my conditioning even better, or it could slightly f*ck me over. But, we'll see how it goes.

[loveggs]

whats your target weight for the comp?

[Shutupandsquat]

whats your target weight for the comp?

In between 58-59.

But, If all this fat comes off my glutes I could possibly be 56-57

[loveggs]

whats your target weight for the comp?

In between 58-59.

But, If all this fat comes off my glutes I could possibly be 56-57

good luck !

[PeterDolan]

You'll probably make 55 cause we'll pull your water Friday afternoon