Swollen Dolan

[Shutupandsquat]

Another day of being sick, so no workout. Graduation tonight and probably getting drunk. I've been pretty bad lately. Well, my immune system has.

[Shutupandsquat]

Arms

Cable curls (elbows out in front)

22.5/15 x 2 sets

27.5/12

32.5/10

41/5 DS! 32.5/3 DS! 22.5/5

one arm Nautilus curls

23/8 x 2 sets

30/9FR

DB curls (elbows out in front)

10/10

14/8

6/30

Hammer curls

15/10 x 2 sets

20/8

Cable pushdowns

41/15 x 2 sets

59/10

68/8 or 10

77/6FR DS! 63.5/4 DS! 50/7

Seated OH DB extensions

18/15

22/15

28/10FR

Dips

BW/20 x 2 sets

BW/21 15 second rest BW/8

Cable kickbacks

9/10 x 3 sets

9/8 The final two sets were just one constant set. So when I finished with one arm straight onto the other.

Got a really good pump today. Haven't had a day where I haven't had a mean arm pump for the past few months. It's been awesome.

[Shutupandsquat]

Shoulders and calves

Lateral raises

6/20

10/15

14/10

18/10 x 2 sets

22/5 + 4 single armed (using the hips to swing it up)

DB press

20/10 x 2 sets

26/6

Nautilus press

43/12

57/6

57/8 DS! 43/4 DS! 36/4

BB upright rows

42.5/10

42.5/8

42.5/8 + 4 negatives

Standing calf raises

40/20

40/15

80/10 x 2 sets

80/13

Machine toe press

167/20 x 2 sets

200/13 (machine started pushing into my foot and was hurting)

Gooooood shoulder pump. Put on a bit of fat over the past couple of week but still fairly lean. Still have arm vascularity and I've put on about 2.5kgs in 2 weeks so I've put on a fair bit of mass (I know I haven't put on 2.5kg of fat in that time). Calves felt nice and tight as well.

[Shutupandsquat]

Back. Today was a strong day, and here's how it went

Close grip lat pull down

50/15

59/12

68/10

77/8

86/4 DS! 72.5/3 DS! 63.5/5

DB rows

50/10

50/8

50/11

Seated rows

72.5/10

72.5/8

81.5/6

Rope pull overs

50/10

50/12

Reverse pec deck (lbs)

60/15

60/12

80/4 DS! 60/5 DS! 50/5

Rear raises

10/10

12/10

14/10

Deadlifts

60/10

100/5

100/5

140/10 PB

165/2

Lats had a strong day. They aren't big but I know they're going to grow if they stay this strong consistently.

Deadlifts; what can I say? Last week I got 100/10 and probably could have got 2 reps of 140, this week, was just good as anything! It was a struggle but I got it. I figured, "Screw it, if I can get out that many reps, I'm not going heavy enough!" So I did another set. I've got out more reps of 165 before but I think if I were to have done it fresh I could have got out 6 or 7 reps. So um yessssssssss!

Oh, protein powder arrived last night; blueberry flavour ACTUALLY HAS BLUEBERRIES! Anyway, I'm really stoked!

[Monarchking]

Solid deads, should smash 4 plates easy if u haven't already?

[Shutupandsquat]

Solid deads, should smash 4 plates easy if u haven't already?

Haven't tried it. Got the little weightlifting comp on the forums with all us BBers (and all other aesthetic brahs) coming up, so I want to get AT LEAST 180. I think I might actually be able to get up to 190-200 in the next month (so I'm hoping).

[Shutupandsquat]

Chest and calves

Incline bench

50/12 x 2 sets

60/8

60/8

60/6 + 6 partial reps

Incline DB press

28/8

32/6

32/5

Incline flyes

18/10

22/6

22/7

Pec deck (lbs)

90/10

110/8

130/5 DS! 100/4 DS! 80/6

Seated calf raises

20/15

40/12

60/8

80/6 DS! 60/4 DS! 40/4 DS! 20/13

CHEST PUMP WAS AWESOME! Just started off going heavy. I was quite impressed by my dumbbell press especially since it came straight after bench. My strength is coming back so I figured, "why not!?"

Calves got a good pump and stretch, made me whinge a little :shifty:

[HarryB]

Solid deads, should smash 4 plates easy if u haven't already?

Haven't tried it. Got the little weightlifting comp on the forums with all us BBers (and all other aesthetic brahs) coming up, so I want to get AT LEAST 180. I think I might actually be able to get up to 190-200 in the next month (so I'm hoping).

180 for 8? that's all I was planning on doing!! That would be some solid deadlifting BUT I think you and PD should have to do 12 reps just because of ROM issues lol

[Shutupandsquat]

Solid deads, should smash 4 plates easy if u haven't already?

Haven't tried it. Got the little weightlifting comp on the forums with all us BBers (and all other aesthetic brahs) coming up, so I want to get AT LEAST 180. I think I might actually be able to get up to 190-200 in the next month (so I'm hoping).

180 for 8? that's all I was planning on doing!! That would be some solid deadlifting BUT I think you and PD should have to do 12 reps just because of ROM issues lol

Well, not anymore. I was hoping it would be 1RM. But nope. Bastards changed it on me!

[HarryB]

Haven't tried it. Got the little weightlifting comp on the forums with all us BBers (and all other aesthetic brahs) coming up, so I want to get AT LEAST 180. I think I might actually be able to get up to 190-200 in the next month (so I'm hoping).

180 for 8? that's all I was planning on doing!! That would be some solid deadlifting BUT I think you and PD should have to do 12 reps just because of ROM issues lol

Well, not anymore. I was hoping it would be 1RM. But nope. Bastards changed it on me!

I was hoping for 3-5 but no joy.

[Shutupandsquat]

oh well

Shoulders and calves today. So. Much. Volume.

Smith machine shoulder press

30/10

40/10

40/8

50/8FR

40/12FR

Machine shoulder press (lbs)

70/15

90/10

110/10FR

70/21

Nautilus machine shoulder press

43/10

50/8

50/7 DS! 36/8

Lateral raises

12/10

14/10

18/8 + 4FR

Seated lateral raises

10/10

10/15

14/10

Cable lateral raises -SS- cable front raises

13.5/10 -SS- 22.5/10

13.5/10 -SS- 27.5/7

18/6 -SS- 27.5/8

Reverse pec deck

80/10

100/6 DS! 80/5

shrugs

100/20

140/10

180/8

180/6

Toe press

4pps/20

4pps/15

5pps/15

Standing calf raises

2pps/10

2pps/10

3pps/7

5pps/3 DS! 4pps/3 DS! 3pps/4 DS! 2pps/8

DASJKLFSDNFM DONE!

Trained with a guy from Auckland. Ridiculous amount of volume! Don't really think I should be doing that much but whatever. Training with him for the rest of the week with f*ck loads of volume. got like 6 or 7 exercises to do tomorrow just for quads. *sigh* I'll be back to training like a normal person next week.

[PeterDolan]

The f*ck! 3 presses, 3 laterals! Make him squat heavy tomorrow then do widow makers

[Shutupandsquat]

The f*ck! 3 presses, 3 laterals! Make him squat heavy tomorrow then do widow makers

I was like, the hell. He trains calves EVERYDAY as well.

Not sure if I wanna make him do that 'cause then I have to do it hahaha

[I Declare War]

The f*ck! 3 presses, 3 laterals! Make him squat heavy tomorrow then do widow makers

I was like, the hell. He trains calves EVERYDAY as well.

Not sure if I wanna make him do that 'cause then I have to do it hahaha

Does he get results from what he does?

[Shutupandsquat]

The f*ck! 3 presses, 3 laterals! Make him squat heavy tomorrow then do widow makers

I was like, the hell. He trains calves EVERYDAY as well.

Not sure if I wanna make him do that 'cause then I have to do it hahaha

Does he get results from what he does?

He takes gear so yes. Had a shirt on so I couldn't really tell. Claims he's 11% bf. I'd put him about 17%. He's strong but yeah. Ugliest laterals if I've ever seen them!

[morattigirl]

Shoulders and calves today. So. Much. Volume.

Smith machine shoulder press

30/10

40/10

40/8

50/8FR

40/12FR

Machine shoulder press (lbs)

70/15

90/10

110/10FR

70/21

Nautilus machine shoulder press

43/10

50/8

50/7 DS! 36/8

Lateral raises

12/10

14/10

18/8 + 4FR

Seated lateral raises

10/10

10/15

14/10

Cable lateral raises -SS- cable front raises

13.5/10 -SS- 22.5/10

13.5/10 -SS- 27.5/7

18/6 -SS- 27.5/8

Reverse pec deck

80/10

100/6 DS! 80/5

shrugs

100/20

140/10

180/8

180/6

Toe press

4pps/20

4pps/15

5pps/15

Standing calf raises

2pps/10

2pps/10

3pps/7

5pps/3 DS! 4pps/3 DS! 3pps/4 DS! 2pps/8

DASJKLFSDNFM DONE!

Trained with a guy from Auckland. Ridiculous amount of volume! Don't really think I should be doing that much but whatever. Training with him for the rest of the week with f*ck loads of volume. got like 6 or 7 exercises to do tomorrow just for quads. *sigh* I'll be back to training like a normal person next week.

Whoa!!! Nice! Nothing wrong with abit of mixing up every now and then tho aye...

[Shutupandsquat]

It's too much for me! hahaha.

Natties aren't supposed to endure that much volume

[Shutupandsquat]

Quads and calves

Squats

60/15 x 4 sets

100/10

130/8

150/8FR

60/25

60/20 + 5 negatives

Leg press

2pps/20

4pps/12

6pps/10

Leg extensions

49/20

63/15

77/12

moving on with one leg

28/12 x 2 sets

35/8

Toe press

4pps/15 x 4 sets

4pps/15 + 15 bounces

Quads were fried! Luckily I got the say over Marven today. I wasn't looking forward to a whole lot of volume (despite the squats).

Erectors were fucking pumped from squats, it was so bad and I felt like puking. Feeling went away after about half an hour haha.

Not really enjoying this training calves everyday but I'm doing it to keep Marven happy haha.

[Shutupandsquat]

honestly can't be fucked posting up today's workout

Did arms

5 bicep exercises and 4 tricep exercises. Literally every tricep exercise was cables. Biceps will grow, triceps won't. Biceps already dominate my arms enough.

Did hammies afterwards.

Just wasn't in the mood to workout since my workout partner turned up 45 minutes late. Yep, 45 minutes.

He kept telling me to stretch all the way to the bottom of my barbell curls. I prefer constant tension and I only stop just short of lockout. oh well. Not really happy. Arms were pumped but who really cares. Back with him on Saturday, and that will be the last one, thank f*ck.

[I Declare War]

honestly can't be fucked posting up today's workout

Did arms

5 bicep exercises and 4 tricep exercises. Literally every tricep exercise was cables. Biceps will grow, triceps won't. Biceps already dominate my arms enough.

Did hammies afterwards.

Just wasn't in the mood to workout since my workout partner turned up 45 minutes late. Yep, 45 minutes.

He kept telling me to stretch all the way to the bottom of my barbell curls. I prefer constant tension and I only stop just short of lockout. oh well. Not really happy. Arms were pumped but who really cares. Back with him on Saturday, and that will be the last one, thank f*ck.

lol, it doesn't sound like he keeps up with your journal on NZBB.

[Shutupandsquat]

honestly can't be fucked posting up today's workout

Did arms

5 bicep exercises and 4 tricep exercises. Literally every tricep exercise was cables. Biceps will grow, triceps won't. Biceps already dominate my arms enough.

Did hammies afterwards.

Just wasn't in the mood to workout since my workout partner turned up 45 minutes late. Yep, 45 minutes.

He kept telling me to stretch all the way to the bottom of my barbell curls. I prefer constant tension and I only stop just short of lockout. oh well. Not really happy. Arms were pumped but who really cares. Back with him on Saturday, and that will be the last one, thank f*ck.

lol, it doesn't sound like he keeps up with your journal on NZBB.

Probably not. Nah, I just don't like the whole training for an hour+ ridiculous amount of exercises and constantly turning up late. I prefer quick workouts. Well not quick, but 50 minutes or less

[Monarchking]

Just wasn't in the mood to workout since my workout partner turned up 45 minutes late. Yep, 45 minutes.

f*ck that shit man.

[Shutupandsquat]

Just wasn't in the mood to workout since my workout partner turned up 45 minutes late. Yep, 45 minutes.

f*ck that shit man.

I was ropeable! Could have done my workout in that time!

[tomleegolf]

Quads and calves

Squats

60/15 x 4 sets

100/10

130/8

150/8FR

60/25

60/20 + 5 negatives

What's FR mean? Did you film it?

[Shutupandsquat]

Forced reps.

My training partner made me wrap up my knees fucked up. The wraps didn't help whatsoever because they way he does it is fucking stupid. Once he's gone, I can do it my way haha