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Swollen Dolan

Shutupandsquat

By Shutupandsquat
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Shutupandsquat Veteran member

Shutupandsquat

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

Squats are all the way down. I had a massive reality check at the start of the year as to how shallow my squats were (legs were parallel to the ground). Leg press, good depth, I suppose. Just as deep as I can without breaking my ribs.

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Shutupandsquat
Shutupandsquat

Trained hamstrings, glutes and calves today. I had every intention of coming in and squatting 200 for 8 to build my strength back up but lower back was feeling tight so just rolled with it. Haven't do

Shutupandsquat
Shutupandsquat

Good morning, men and women.   I'll enter in my back workout I did 3 days ago and then insert progress pictures at the end.   Deadlifts 60/6 100/5 140/3 180/1

Shutupandsquat
Shutupandsquat

Here's a pic of how I'm looking atm. Critique is welcomed  

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HarryB Veteran member

HarryB

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

Squats are all the way down. I had a massive reality check at the start of the year as to how shallow my squats were (legs were parallel to the ground). Leg press, good depth, I suppose. Just as deep as I can without breaking my ribs.

Ummmm Pete is a great deep squatter so I imagine you are the same... Of course I could make some quip about it only being a 3-4 inch range of motion cos you guys are midgets but I won't... Oh shit.. I just did.. Sorry boss lol

Good work coming back up, I would say keep the reps a little higher so you can keep the conditioning decent and use all the extra glycogen you are taking in. My 2c

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Shutupandsquat Veteran member

Shutupandsquat

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

Squats are all the way down. I had a massive reality check at the start of the year as to how shallow my squats were (legs were parallel to the ground). Leg press, good depth, I suppose. Just as deep as I can without breaking my ribs.

Ummmm Pete is a great deep squatter so I imagine you are the same... Of course I could make some quip about it only being a 3-4 inch range of motion cos you guys are midgets but I won't... Oh shit.. I just did.. Sorry boss lol

Good work coming back up, I would say keep the reps a little higher so you can keep the conditioning decent and use all the extra glycogen you are taking in. My 2c

According to a powerlifting ref at our gym I have better squatting technique than Peter and go slightly lower. The only reason I could see myself getting lower is 'cause my legs are smaller. Still only 2 inch ROM.

I'm just training with Pete the past couple of days, so I've just been training the same way as him. I'll be upping the reps tomorrow so don't worry your pretty little head. :wink:

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Shutupandsquat Veteran member

Shutupandsquat

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Arms bibbyyyyyyyy

Seated OH DB extension

14/20 x 2 sets

18/20

22/15

26/9 15 second rest 26/5

Cable push downs

91/8

82/14

82/10 -SS- (with dips) BW/8

Dips

BW/18

BW/20 15 second rest BW/8 15 second rest BW/7 15 second rest BW/6

One arm DB curls

6/20 x 2 sets

8/15

10/12

10/10

12/6 DS! 6/12

EZ-bar curls

22.5/10

22.5/10

22.5/8 + 5 partials

DB preacher curls

12/8FR

10/8FR

6/20FR

SAWOOOOLLEEENNN!

Made my lats feel big haha. Triceps were so pumped that they pushed off my lats making me look like I was trying to be unnecessary about my puny size. Biceps felt real tight against the skin. Time to drink my own piss.

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HarryB Veteran member

HarryB

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Arms bibbyyyyyyyy

Seated OH DB extension

14/20 x 2 sets

18/20

22/15

26/9 15 second rest 26/5

Cable push downs

91/8

82/14

82/10 -SS- (with dips) BW/8

Dips

BW/18

BW/20 15 second rest BW/8 15 second rest BW/7 15 second rest BW/6

One arm DB curls

6/20 x 2 sets

8/15

10/12

10/10

12/6 DS! 6/12

EZ-bar curls

22.5/10

22.5/10

22.5/8 + 5 partials

DB preacher curls

12/8FR

10/8FR

6/20FR

SAWOOOOLLEEENNN!

Made my lats feel big haha. Triceps were so pumped that they pushed off my lats making me look like I was trying to be unnecessary about my puny size. Biceps felt real tight against the skin. Time to drink my own piss.

You and PD the new Mentzers? lol drink your own piss indeed!!! Crazy mofo!

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Shutupandsquat Veteran member

Shutupandsquat

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No offence to the Mentzers, they were great, buuut I'd like to live to at least 50 haha. But seriously, if I look close to that. I'd be pretty happy.

Boulders

Seated BB press

BAR/30

30/20 x 2 sets

42.5/8

42.5/8 + 4 power partials

Lateral raises

12/12

12/12

16/10 DS! 12/5 DS! 8/15

Cable front raises

3plates/10

3plates/10

3plates/13

EZ-BAR wide upright rows

35/10

35/10

35/12 + 3 negatives

BB shrugs

100/15

140/12

180/8

Toe press

4pps/10

4pps/12

4pps/15

4pps/22

Shoulders were puuhuuuuuumped. Felt good doing free weight BB press. Got a really good pump from the high reps and so the last two sets were killer. They weren't heavy but they felt heavy!

Haven't really done cable front raises before, but I did today and oooweeee they were gooooooood.

Calves were worked quite well. The last set was a mental barrier broken. I got to 15 and said 3 more then once I got to 18 I just kept saying 1 more.

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HarryB Veteran member

HarryB

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I just had Supry staying... looked good man... only 72ish kilos on comp day but really gives the illusion of being a lot bigger than he is with his muscle bellies and shapes. He won the u75 Sth Pacific championships. Can't wait to see how he looks when he dials it right down to u70 for nats! Hard week for him this week so give him heaps.

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HarryB Veteran member

HarryB

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Are you serious Harry? I always thought Sup was closer to 80kg. Damn those muscle bellies and their illusion of size!

BTW nice post comp rebound KD. Some nice sessions :nod:

Sups has some awesome muscle bellies... that bastard lol

I also saw your mate Mark Reed here for our aussie nationals, he's looked after by Jon Davies so now I get why he's so frickin massive. He was 114 onstage and hard as anything. Came second to a tall guy from Melb named Scott Goble. I couldn't see it but I guess Scott's aesthetics and insane condition held him over Mark. Mark ain't so pretty to look out but for just straight mass he was the biggest guy by a mile in the show and very hard! Crazy hard actually.

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Shutupandsquat Veteran member

Shutupandsquat

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I just had Supry staying... looked good man... only 72ish kilos on comp day but really gives the illusion of being a lot bigger than he is with his muscle bellies and shapes. He won the u75 Sth Pacific championships. Can't wait to see how he looks when he dials it right down to u70 for nats! Hard week for him this week so give him heaps.

Hahaha. I'll be on his ass this week making sure he's doing what he can. He looked damned good man!

Thanks SG. Only going upwards and onwards from here. Getting more strength and more mass. All the water and fat in my arms makes them looking kinda big now hahaha.

I don't find Mark's physique too appealing but 114 on stage?! Jesus. He's not even 6 foot?!

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Shutupandsquat Veteran member

Shutupandsquat

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Chest and calves

Incline DB press

20/15

24/15

30/8

30/8FR

36/8FR

Pec deck (poundage)

70/15

90/12

120/8FR + 3 negatives

Nautilus press

50/17

64/8FR

71/8FR

Incline flys

16/15

16/12

20/10

Seated calf raises

20/15

40/10

40/10

40/18?

Standing calf raises

22.5/20 or 30

22.5/30

Machine toe press

91/20

91/30

146/20 or something

Still pumped in the chest about an hour after. Calves are a little sore too. Ended up losing count of reps on some of the calf exercises because of the reps being so high haha. But I know what it was roughly around. Fuckin' good session.

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Shutupandsquat Veteran member

Shutupandsquat

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Still sick but went in and trained legs

Seated leg curls

45.5/12

45.5/15

54.5/10

72/10

82/8

82/5 DS! 63/9 DS! 45.5/11

DB romanians

32/12

38/10

48/8

Squats

60/12

100/10

100/10

100/8 (stopped halfway through the set because my right scapula was in a bit of pain. Rearranged and went back in)

Machine leg press (lbs)

270/10

310/10

350/10

Leg extensions -SS- Lunges

56/15 -SS- 10

56/15 -SS- 12

56/15 -SS- 12

PUUUUUUUUUUUUUUUUUMP. Heaving a little because of flem but yeah legs were balloons of blood by the end.

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Shutupandsquat Veteran member

Shutupandsquat

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hahahahahaha. Be nice Pete. Okay, so I've pretty much just spent this weekend getting wasted. Going to have to re arrange my split after this week because of work hours getting changed. Which is annoying because I just created a new split. Ah well, I want to focus now (again) on gaining muscle. Just been a fucked past week being sick and turning 18 so yes. But it's okay, needed time off to recover and get healthy!

Thanks everyone for the birthday wishes :)

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Shutupandsquat Veteran member

Shutupandsquat

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Finally back in the fuckin' gym todayyyy!

Incline flys

14/15

16/10

16/12

22/10 x 2 sets

26/5

Pec deck (lbs)

90/10 x 2 sets

110/5 DS! 90/3 DS! 70/5

Incline DB press

24/10

24/8

24/ for a few + heaps of partials

Nautilus press

57/10

57/10

36/32

Seated calf raises

11.4/20 x 3 sets

11.4/30

Standing calf raises

22.8/20

22.8/25

22.8/33

chest PUUUUUUUUUUUUUUUMP!

DB press was so awkward because of pre-exhaust, but still got a really good pump. Man, that final set on machine press just polished it off, got shit loads of blood in there.

Calves were good too, cramped up and on fire! and consumed just over 1 litre of water intra-workout.

Legs tomorrow. And school. Eugh.

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Shutupandsquat Veteran member

Shutupandsquat

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Leeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeegs ♥

Seated leg curls, starting off with one leg

18/12 x 2 sets

moving on to two legs

63.5/10

63.5/8

72/5 DS! 54.5/7

Lying leg curls

25/20

25/15

25/15 15 second rest 25/7

Squats (20-30 second rest periods)

60/15

60/10

60/15

60/15

60/15

Leg press (20-30 second rest periods again)

4pps/15

4pps/12

4pps/20

Leg extensions

36/20

36/15

36/15

36/16 + 5 or 6 partials

Done and sick! As you can see, I just wanted to get a shit load of blood in there. OOOOOOUCH :D

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trainlikeafreak Senior member

trainlikeafreak

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nice squat idea ill try that next week

Sucks. Stumbled mid-set as I drove up, but still kept up. Tires you out too haha. But I do recommend it for a mean pump.

yeah did 5 sets of 20 rep squats tonight and it fucks you up might need to do a bit of cardio cus i was gagging for air after each set lol

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