Swollen Dolan

[Shutupandsquat]

Arms day

Straight bar bicep curl 21s

15 x 5 sets

DB curls

14/7

14/8

14/6 DS! 8/14

Machine preacher curls (lbs)

30/15

40/8

40/8 + 4 partials

Hammer curls

16/10 x 2 sets

18/10

Cable pushdowns

41/15

50/12 x 2 sets

59/10

68/3 DS! 54.5/3 DS! 45.5/5 DS! 36/5

Dips (30 seconds rest between sets)

BW/20

BW/15

BW/22

EZ-bar skull crushes -SS- EZ-bar close grip bench

32.5/8 -SS- 32.5/8

32.5/7 -SS- 32.5/5

32.5/8 -SS- 32.5/7

Arms are fucking swollen and sore as hell! Pretty much got the whole thing off a training video I watched of Phil Heath training arms today. I just changed the order of a couple of exercises. But damn it was good! :twisted:

[Shutupandsquat]

Worked out with Big Bad Petey after school today and did us some shoulderssssssssss

Starting off with LATERAL RAISES to get some good blood flow cranking

8/15

8/15

10/12

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/10

DB shoulder press

20/10 x 3 sets

24/7FR

Cable lateral raises

2pl/12

2pl/12

3pl/8 + 4 negatives

So by this time my shoulders were pumped and I was feeling damn screwed, such a good feeling. Went on to do SMITH MACHINE SHOULDER PRESS. Attempted 40kg at first but my bones were grinding just off lift off sooooooooooo

30/10

30/10

30/17FR damned hard!

Pete went off to train tris and I did calves

Standing calf raises

40/15 x 4 sets

40/23

Machine toe press

91/40

91/30

Shoulders were so pumped, it was good. I love running the racks on lateral raises; such a good pump and it hurts! Calves got a good pump at the end, just wanted to burn them out with some really high reps and it burnt. Does anyone else get that feeling that you're about to piss yourself at the end of a set of calf raises? hahaha

[loveggs]

Shoulders were so pumped, it was good. I love running the racks on lateral raises; such a good pump and it hurts! Calves got a good pump at the end, just wanted to burn them out with some really high reps and it burnt. Does anyone else get that feeling that you're about to piss yourself at the end of a set of calf raises? hahaha

[Shutupandsquat]

Shoulders were so pumped, it was good. I love running the racks on lateral raises; such a good pump and it hurts! Calves got a good pump at the end, just wanted to burn them out with some really high reps and it burnt. Does anyone else get that feeling that you're about to piss yourself at the end of a set of calf raises? hahaha

lol i get the feeling my calfs are gunna cramp up!

[loveggs]

Shoulders were so pumped, it was good. I love running the racks on lateral raises; such a good pump and it hurts! Calves got a good pump at the end, just wanted to burn them out with some really high reps and it burnt. Does anyone else get that feeling that you're about to piss yourself at the end of a set of calf raises? hahaha

lol i get the feeling my calfs are gunna cramp up!

My calves DO cramp up!

[Shutupandsquat]

It happens for about 10 seconds with calves. Used to get it so bad that I would walk home with calf cramp and still had it when I got home. Legs are horrible, I gets IOMS (INSTANT onset etc.) and then it just worsens throughout the night haha.

[loveggs]

It happens for about 10 seconds with calves. Used to get it so bad that I would walk home with calf cramp and still had it when I got home. Legs are horrible, I gets IOMS (INSTANT onset etc.) and then it just worsens throughout the night haha.

lol fuk that sounds intense

wens yor nxt comp

[Shutupandsquat]

Probably won't compete for a couple of years. Instead of 16 weeks dieting next year, I want to spend that time growing because 3 months is a lot of growth. Some people would disagree with the decision but whatever. I don't think I can compete teens next year, only juniors, but I could still enter juniors in two years (and the year after as well). Hoping to look like a freak

[loveggs]

do what you feel no point goin in to a comp unsure about your body well thats what i think, over the last 4 months my plan was to bulk up put some fat on and go hard was thinkin bout doin a comp early next year but ahhh wanna go our way and build up more

comp prep sounds like a challenge haha after goin hard on the carbs for a while

[Shutupandsquat]

do what you feel no point goin in to a comp unsure about your body well thats what i think, over the last 4 months my plan was to bulk up put some fat on and go hard was thinkin bout doin a comp early next year but ahhh wanna go our way and build up more

comp prep sounds like a challenge haha after goin hard on the carbs for a while

Hahaha. It's only hard at the start. In my experience it was like FUCKKKK I'M SO HUNGRY! I'VE GOTTA DO THIS SHIT FOR ANOTHER 14 WEEKS?! But then you get into it, your stomach gets used to it and you're like, okay, I've already done 7 weeks, only 9 to go. It just gets easier as time goes on, although when you see shitty foods you're like "f*ck I miss that", even if you've never had it before hahaha. But you appreciate your body and the food you eat a little more.

[Shutupandsquat]

Back day

Wide grip pull ups

BW/10

BW/12

BW/12

+11.4/7 DS! BW/5

Overhand bent rows

60/15

100/10

125/6

125/6

Seated rows

63.5/15

72.5/8

72.5/6 15 second rest 72.5/8

One arm pull downs (Nautilus machine)

36/8 x 2 sets

Deadlifts

60/10

100/5

100/5

140/4

Got an amazing back pump. Pretty weak; but that's to be expected since this was only my second post-competition back workout. I haven't wanted it that way, it's just how shit has been.

Like I said, weak, expected, that's why deadlifts were pussy but I still got a good back pump. Form was pretty off but I've gotta long way to go if I wanna get a 200kg deadlift in December for SG's proposed competition. It is what I make of it.

[I Declare War]

Not a bad workout there SUAS. I'm sure your strenght will go up a lot over your next few back workouts... provided you're eating a lot!

[Shutupandsquat]

f*ck! I FORGOT TO DO REAR DELTS! next week :/

Thanks bro. Yeah, I know strength will go up. I don't eat as much as everyone else does on here, but I do eat enough. Not too much and not too little.

[I Declare War]

f*ck! I FORGOT TO DO REAR DELTS! next week :/

Thanks bro. Yeah, I know strength will go up. I don't eat as much as everyone else does on here, but I do eat enough. Not too much and not too little.

It's all relative to one's goals man. You're on the safe road anyhow. You're not going to wake up and realise your a blubberbuilder.

[HarryB]

f*ck! I FORGOT TO DO REAR DELTS! next week :/

Thanks bro. Yeah, I know strength will go up. I don't eat as much as everyone else does on here, but I do eat enough. Not too much and not too little.

It's all relative to one's goals man. You're on the safe road anyhow. You're not going to wake up and realise your a blubberbuilder.

Probably eat more than I do lol

[Shutupandsquat]

You'd make up for your lack of carbs and fats in protein haha.

So since I've been suspended for posting porn (lolololol) I wasn't able to post up my chest workout last night, so here it is

Incline press

20/20

20/15

26/10

30/7

30/6 DS 16/10?

Machine press

64/10

64/10

64/8 + 4 partials

Pec deck (lbs) -SS- dips

80/12 -SS- BW/15

80/12 -SS- +11.4/10

100/8 -SS- +11.4/8

Seated calf raises

20/15

20/15

40/10

60/10

60/8 DS! 40/5 DS! 20/17

11.4/30

FUCKING SO MUCH GREAT PAIN! Chest was finished in 20 minutes and took me about 10 to do calves. Feeling the DOMS today. Off to train legs now.

[I Declare War]

You'd make up for your lack of carbs and fats in protein haha.

So since I've been suspended for posting porn (lolololol) I wasn't able to post up my chest workout last night, so here it is

FUCKING SO MUCH GREAT PAIN! Chest was finished in 20 minutes and took me about 10 to do calves. Feeling the DOMS today. Off to train legs now.

I didn't even get a chance to look at the porn you posted! The mods on this site are on to it!

[Shutupandsquat]

You'd make up for your lack of carbs and fats in protein haha.

So since I've been suspended for posting porn (lolololol) I wasn't able to post up my chest workout last night, so here it is

FUCKING SO MUCH GREAT PAIN! Chest was finished in 20 minutes and took me about 10 to do calves. Feeling the DOMS today. Off to train legs now.

I didn't even get a chance to look at the porn you posted! The mods on this site are on to it!

Hahahaha. I don't even know if it was an actual link. I just typed in something random. I went to delete the post; nek minnit hahaha.

Legsssss

Squats

60/15

100/10

125/8

140/6

Strength is starting to come back, which is good.

Lunges

26/15

26/10

26/10

Heaviest lunges I've ever done, and the first time I've done weighted lunges in months. Let's just say my glutes didn't agree.

Leg press

2pps/30

2pps/20

2pps/35

Lying leg curls

45/10 x 2 sets

50/8

65/4 DS! 55/4 DS! 45/4

Quads were pumped, hams were pumped and glutes were FUUUUUCKIN' PUMPED! Strength is starting to make it's way back up so I expect to get 140/10 on squats in at least 2 or 3 weeks.

[Shutupandsquat]

Arms

Close grip bench

42.5/20 x 2 sets

60/10

70/8

70/7 DS! 60/6

Cable push downs (EZ-Bar)

54.5/15

63.5/8

72.5/3 DS! 54.5/5 DS! 45.5/6

DB OH extensions -SS- drips

18/12 -SS- BW/10

18/12 -SS- BW/12

18/15 -SS- BW/12

Nautilus one arm curls

16/15

23/10 x 2 sets

30/7 + 30/3 (I did 7 on the left arm, then 7 on the right arm while the left arm rest, and then when I finished that 7, did the 3 etc. Make sense?)

DB Hammer curls (really controlled on each rep)

15/9

15/8

18/6 DS! 8/10

Cable curls

41/8 x 2 sets

22.5/27

DB curls

8/10 +10/10 +12/5

12/10 + 10/5 + 8/10

PUMPED AS HELL! Triceps gave me IL syndrome. And my biceps are tighter than ever before. I think they've already grown since the competition. They skin is so tight on them when I have a pump, I can barely pinch the skin. Awwwwwww yeah.

[Shutupandsquat]

So went in and did a little bit of shoulders and a little bit of calves

DB shoulder press

18/20 x 2 sets

22/8 x 3 sets

26/3 DS! 20/3 DS 16/4

Lateral raises -SS- cable upright rows

12/10 -SS- 59/8

12/10 -SS- 59/6 (last two were kinda partial)

12/13 -SS- 50/7

Smith Machine press

30/10 x 2 sets

30/8 + 4 partials and then another rep to re rack it

DB front raises

15/8 x 2 sets these were all super controlled reps, much like I did with hammer curls yesterday.

Standing calf raises

40/15 x 2 sets

80/10

80/10 + 15 bounces

Machine toe press

127/20 x 2 sets

218 x 22 DS! 164/6

Shoulders were in absolute pain from the pump. It was such a good feeling. Thought I'd get in a little more volume. I don't usually do it for shoulders, well actually I never do, so doing it was different and got a lot of blood in there. Probably why it hurt. Calves still had DOMS from Monday so they got warmed up pretty easy and I was feeling the squeeze really well.

I've put on 1.5-2kgs over the past week. I'd assume that most of it is muscle because I'm looking just as lean and (I think) a bit bigger.

[I Declare War]

DB shoulder press

18/20 x 2 sets

22/8 x 3 sets

26/3 DS! 20/3 DS 16/4

Seems like a lot of pre-exhaust there... is that what you're aiming for?

You might be able to keep those 26s going for 6-8 reps or more if you carefully warm up and hit them. You can always do those other exhaustive sets afterwards.

Good to hear that you're gaining weight!

[Shutupandsquat]

DB shoulder press

18/20 x 2 sets

22/8 x 3 sets

26/3 DS! 20/3 DS 16/4

Seems like a lot of pre-exhaust there... is that what you're aiming for?

You might be able to keep those 26s going for 6-8 reps or more if you carefully warm up and hit them. You can always do those other exhaustive sets afterwards.

Good to hear that you're gaining weight!

It's pre exhausting in a way. With the 5 sets before. I just wanted to train with an extra exercise and a few more sets to put the blood in there. I like training heavy, I just didn't have anyone to spot, so I just made a lighter weight heavier and then did the drop set to tire out the muscle.

Hoping to be up to 75 and lean by my 19th next year.

[Shutupandsquat]

Missed yet ANOTHER back workout today. I'll probably go in tomorrow. I was just feeling dizzy, tired and the roof of my mouth is inflamed so it's a bitch to swallow anything (no homo). Feeling a lot better now but the gym is closed. Ah well.

[Shutupandsquat]

Back and rear delts

Wide grip pull ups

BW/12 x 2 sets

+11.4/8

+11.4/7 DS! BW/8

DB rows

36/12

42/10

50/10 \:D/

Seated rows

68/10

77/8

77/7 DS! 59/6

Rope pullovers

59/10

59/8 DS! 50/5 DS! 45.5/6

Reverse pec deck (lbs)

60/10

70/10

70/10

40/20

Rear raises

10/10 + 12/10 x 2 sets

Deadlifts

60/6

100/2 (hands were sweaty)

100/6

100/10

Had a pretty good pump in my lats. Extremely stoked about rowing the fifties! Deadlifts were a shitter though. Felt like I wouldn't have even been able to get out a rep of 140 (I would have been able to but it would have been a struggle) and so I decided to stay at 100 and just go to 10. Strong day for the lats though. Looking at getting some D-aspartic Acid to help pick things up and put them down.

[Shutupandsquat]

Another chest workout completed in about 20 minutes. Didn't get to fit in calves because I finished chest just as the gym was about to close.

Incline DB press

20/15 x 2 sets

26/10 x 2 sets

30/6 + 2 power partials

Nautilus press

57/10 x 2 sets

57/12 All rest periods were 30 seconds

Incline flys

16/10

16/8

16/10

Pec deck (lbs)

70/12

90/10

110/7 DS! 80/9

Done. It was so quick, my chest was pumped and I had IOMS after my first exercise. Incline flys probably took the longest for me rest periods-wise. Although my numbers weren't as big as a usual chest workout (and they're small either way) I felt pretty strong considering how quickly I went through it and it was straight after work. Good workout

Oh, and I'm graduating tomorrow. Time to get into the big world