Swollen Dolan

[trainlikeafreak]

looking lean. what class are you competing in?

[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

good luck !

Hahaha thanks man

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

Yeah hopefully. I'll try make the weight look big

looking lean. what class are you competing in?

Teens. I was thinking of doing U70 Novice as well, but I'll just do teens.

[Shutupandsquat]

Todays leg workout begun with leg press, starting off with using just one leg to get the blood flowing

1pps/15

2pps/10

2pps/10

Now moving on to two legs

4pps/15

4pps/15

6pps/17 and then the weight collapsed on me, just couldn't push anymore

Hack squats

2pps/10

2pps/15

2pps/18?

Leg extensions

36/30

36/35

43/15 + 5 partials

Lying leg curls

25/20

30/15

30/15

Hack squat calf raises

2pps/20

2pps/15

2pps/15

2pps/20

One leg machine toe press

46/20

46/30

legs were pumped as hell. No definition at all. Calves are looking a little more vascular so that's always good!

[Shutupandsquat]

Arms

One arm nautilus curls

16/15

23/12

23/12

30/10FR

Alt DB curls

8/15

8/12

8/15

Cable curls -SS- incline DB curls

32/12 -SS- 6/10

32/8 -SS- 6/8

32/10 -SS- 6/10

Rope pull downs

32/15

41/12 x 2 sets

41/10

Overhead rope extensions

22.5/12 x 2 sets

27.5/10 + 3 partials

Smith Machine close grip bench

40/15

40/12

40/10

Great pump. Last arm workout before the comp. Lame. Can't workout for 2 and a half weeks; no clue how I'll last hahaha.

[loveggs]

no work out for 2 an a half weeks!!!!!!???? :shock:

[Shutupandsquat]

well it will be a little over 2. I have Friday and Saturday, but I have a PE trip next week so I'm gone all week, then return the night before the comp and I'll take a week off from the gym after my comp as well.

[Shutupandsquat]

chesticals and calves

Incline DB press

18/20

22/12

22/10

22/10

28/8FR

Machine press

50/12

50/10

50/10

57/8 and a half 20 second rest 57/5FR 20 second rest 57/3 20 second rest 57/3FR

Cable flyes

5pl/10

5pl/8

4pl/10

Incline smith machine press

22.5/15

40/6 and a half

40/10FR

Seated calf raises

20/20

20/20

40/12

40/15

DOOOOOOOOOONE. Yeah blah fuckin' blah. Good workout etc etc. Below 60kgs but proper weigh in tomorrow

[loveggs]

take the morning dump an weigh in :shock:

[Shutupandsquat]

Nah. Took the tiniest shit before my workout. I don't get to weight myself 'til after school, so hopefully I'll be under 59 when I weigh in tomorrow (I would have had a couple less meals)

[loveggs]

bahahahah

[Shutupandsquat]

Back

Wide grip pull downs

36/15

50/12

50/12

54.5/15FR

59/15FR??

one arm DB rows

36/12 x 3 sets

Seated rows

50/17

50/14

50/16FR

Face pulls

27.5/20

32/18

32/19

Rack pulls

60/12

100/8

100/10

Done. Got some one week out pics on my facebook now, so y'all can see my sexy apple green trunks. Finals workout before the competition, kidna sad. But also good because I've been tired of all this volume, I forget how many reps I do!!!

[teamfatboy]

Thought that was you, SUAS... looked like you were having fun up there next to Supry at the end :clap:

[Shutupandsquat]

Thought that was you, SUAS... looked like you were having fun up there next to Supry at the end :clap:

Hahahaha, I was definitely having fun up there. Thanks TFB.

For all the people who didn't come cough Harry cough, I came first in the teenage category. I won a heavy little medal (no plastic trophy; thank god) 1kg whey, spray tan, a shaker and a big fucking blanket (an XL shirt). I might wear it in a decade or two if that. My posing music wouldn't work so I just winged it and posed without any. I had such a good time and met some really great people! I look forward to doing this again in the future!

Now, I have to look forward to the offseason so I'll start training again very soon. I'll probably upload my videos on to facebook so if anyone wants to see, I'll link you via PM.

I'm also contemplating on competing again next year because the teenage age limit was 18 and under. I originally wanted to do teens in a couple years when I was 19 and go to nationals, but looks like that can't happen so I may compete next year and go to nationals.

Oh and about posing next to Supry; I just went up and posed in the overall for shits and gigs. I just wanted to get some experience and it was great fun, other than holding a front relaxed for about 10 fuckin' minutes hahahaha. I now get to say I posed on stage with Supry Sos and Joe Ulberg. It was a real privilege for me just to be able to even see them. Makes me really appreciate Phil Heath and all the other pros a shit load more.

I think I may have rambled on enough now, but all I can say is... YEAH BUDDYYYYYYY!!!!

P.S. Thank you Peter for EVERYTHING. Buying all my sups, tan, registration etc. I'd be nothin' but a peanut without you.

[teamfatboy]

I watched the pose-down and some people (like Dahi, for instance) missed out on showing off their hard work because they let the monsters dominate the stage - Campbell, Glen, Joe and Supry.... good on you to take charge and step forward.

Besides, if you aren't having fun up there after all that hard work, what's the point!

[Shutupandsquat]

I watched the pose-down and some people (like Dahi, for instance) missed out on showing off their hard work because they let the monsters dominate the stage - Campbell, Glen, Joe and Supry.... good on you to take charge and step forward.

Besides, if you aren't having fun up there after all that hard work, what's the point!

Exactly. The sad thing is, I didn't have the smallest legs on stage. The guy who beat Peter last year had the smallest legs. How the f*ck does that work? haha. Ah well, That was definitely a blast!

[Shutupandsquat]

So here's a video from the morning show. Looked a lot better then I did at night. Whether or not the camera does me any justice, I don't know, there weren't any mirrors. But here it is, enjoy.

[HarryB]

Ok so I finally get what you meant by blanket lol... um an xl won't fit me cuzz.. lol

I wish I had made it over just too much to do, much kudos to you for your showing and good on Pete for helping you out every step of the way, that's what big brothers are for!

Now back on the wagon and put some serious size on for next year! Interesting bit you wrote in your first comp write up about increasing focus and recognising that you can focus on all aspects of your life with that kind of intensity! Don't lose that man, bodybuilding is a great ADDITION to a lifestyle!!!!! If you can put your mind where it needs to be and keep focussed on things like schoolwork and general life you will be streaks ahead. That discipline you have in the gym and can cross over into every aspect !!! OK that's enough homo for me lol

[Monarchking]

grats on ur comp

[Shutupandsquat]

Thanks MK!

Ok so I finally get what you meant by blanket lol... um an xl won't fit me cuzz.. lol

I wish I had made it over just too much to do, much kudos to you for your showing and good on Pete for helping you out every step of the way, that's what big brothers are for!

Now back on the wagon and put some serious size on for next year! Interesting bit you wrote in your first comp write up about increasing focus and recognising that you can focus on all aspects of your life with that kind of intensity! Don't lose that man, bodybuilding is a great ADDITION to a lifestyle!!!!! If you can put your mind where it needs to be and keep focussed on things like schoolwork and general life you will be streaks ahead. That discipline you have in the gym and can cross over into every aspect !!! OK that's enough homo for me lol

Damn. I guess I'll have to wait another 15 years 'til I can wear it!

I've jumped back on to eating properly today, and started training. I'm definitely going to keep focusing because really; what do I gain from not doing it? So thank you, Harry, I'm going to add on some serious size!

Back day today!

Wide grip pull downs

45.5/15

50/15

54.5/15

59/10

59/10

63.5/10

Incline one arm DB rows

32/12

32/15

32/17

Seated rows

50/15

50/12

50/16

Decline DB pull overs

22/10

22/10

22/10FR

Done and pumped. Feeling really good after that workout. Just to get back in the gym in general. First week or so is going to be a little muddled up split-wise, but that's due to me getting a job today!!!!! I'm really pleased that now I can have some form of income and be able to pay for my supplements etc. instead of living off my family.

Today's workout was just one of many workouts towards making my back into a strong point instead of a weak point!

[Shutupandsquat]

Chest and calves

flat DB press

18/20 x 2 sets

22/15 x 2 sets

22/16

Dips

BW/10

BW/10

BW/12

BW/15 15 second rest BW/7

Incline smith machine press

22.5/20

40/7 x 2 sets (on both sets I tried for the 8th but only got it halfway up)

pec deck (lbs)

70/15 x 2 sets

90/8 DS! 70/6 DS! 60/5

seated calf raises

20/15 x 5 sets

20/23

great chestical pump. Getting all that water and glycogen back. Calf pump was good too. Great week so far.

[Shutupandsquat]

Arms for cropping farms!

Starting off by ore exhausting, beginning the quest for a good bicep peak.

Warmed up with one arm nautilus bicep curls

16/15 x 2 sets

Nice and warmed up so moving on to two hands

30/8

23/10

30/5 DS! 23/3 DS! 16/6

Alt DB curls

12/10

12/8

14/10

8/20

BB curls

20/12

20/15FR + 5 negatives

Close grip bench

42.5/20

50/15

60/10

70/8FR

Seated OH DB extension

18/15 x 2 sets

22/15 x 2 sets

Cable kick backs

9/10 x 2 sets

9/11

I LOVE THESE PUMPS! I hope they're gonna be like this forever! Although, the DOMS in my chest day are so fucking sore! That is why it's delayed onset of muscle SORENESS though.

Received my early birthday present today. A bunch of sups which I'll be starting on next week, including creatine which last time I was on I gained about 8 kg, according to Peter; I don't really remember.

[Shutupandsquat]

Shoulders and calves

Lateral raises

8/15

10/12

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/10

DB shoulder press -SS- upright rows

18/10 -SS- 35/10

18/10 -SS- 35/8

18/8 -SS- 35/8

Nautilus shoulder press

36/10

36/11 + 4 partials

Reverse pec deck

60/20 x 2 sets

70/10

70/8 + 3 partials

rear raises

10/10

10/12

14/9 + 4 partials

Standing calf raises

22.5/20 x 2 sets

22.5/15

22.5/33

Machine toe press

91/30 x 2 sets

146/20 DS! 100/15

shoulders were pumped as hell and so were my calves. To be honest, I've been going pretty easy on calves lately. I'd get a good pump but NOTHING compared to today. Best calf pump in a while and I'm going to keep nailing them so they grow up to 18 inches by this time 2013!

[Shutupandsquat]

Chest and calves going heavy for chest woo woooooooOWEOWEJKOWGJENJML;

Incline bench

45/15

45/15

60/6

70/5

85/5 FR?

100/3FR Although I was getting a little spotted from the start, I know that was still strong for me considering I'm nowhere near back to full strength, so I'll take what I get. Not sure how intensely it was spotted. Peter, if you're reading this?

Flat bench

60/8

85/5FR

85/5FR

Incline flys

18/10

18/10

24/7FR

Seated calf raises

20/15 x 2 sets

40/15

60/12

80/9 DS! 60/5 DS! 40/6 DS! 20/7 + 4 fastish reps

Today Pete was going heavy, so all 3 of us trained heavy (yup 3 man work out). I felt that even though I'm not back to full strength that it was a strong effort from me. Back on creatine and BCAA's so expect some big gains from me Watch this space

[Shutupandsquat]

LEGSSSSSSSSSSS! :kiss:

Starting off squats

60/15

100/10

140/3

140/5

165/3FR

Leg press

8pps/7FR

8pps/8

10pps/6FR

Hack squats

3pps/7

3pps/13 or 14FR

Leg extensions -SS- lying leg raises

49/15 -SS- 40/12

Now just lying leg raises

40/12

40/10

50/11FR

Crunches

30 x 3 sets

Squats weren't too bad. I know they'll be better once my strength returns which should IDEALLY be in 5 or 7 weeks. the set with 100 felt fucking easy, could have got 20 reps on it, but then once I got under the moderately heavy weight, I just wasn't used to it. First leg workout in a while but a really good pump.

My final set of leg press, the weight collapsed on me on a couple of reps but I had the spot so that was okay.

I need to remember my goals because I think it was a 210 squat by the end of the year (even though I won't be 1RM testing).

[trainlikeafreak]

how deap are your squats and leg presses?? moving some good weight.