Swollen Dolan

[I Declare War]

Got my glasses fixed today so now I can mire my aesthetics in the mirror hahaha

Did you pick on a crazy Islander by chance? :pfft: :pfft:

[Shutupandsquat]

Got my glasses fixed today so now I can mire my aesthetics in the mirror hahaha

Did you pick on a crazy Islander by chance? :pfft: :pfft:

Nah, he tried picking on me... so I ran away and they broke while I was running hahaha

[Shutupandsquat]

Back and rear delts.

Deadlifts

60/10

100/5

140/3

160/1

180/3

Finally deadlifting more than I can squat (oh, 180 was my 1rm like 4 or so weeks ago)

Lat pull down -SS- DB rows

59/10 -SS- 32/6 x 2 sets

68/7 -SS- 32/8

68/7 -SS- 32/7

77/7FR -SS- 32/8

Seated rows

77/8

68/10

50/22

Wide grip pull ups

BW/7 x 2 sets

BW/6 + 3 negatives

Reverse pec deck (lbs)

70/10 x 2 sets

50/15

Rear raises

14/10

18/8

20/5 DS! 12/10 DS! 8/15

FUCKING WOOO! What an awesome workout! Deadlifted 180 for reps which was my goal for today. Started off with a wicked pump in my lats on that superset and by the end, I was amazed I could get that many on pull ups haha. Rear delts were so tight by the end. Just a fucking great workout!

[tomleegolf]

Back and rear delts.

Deadlifts

60/10

100/5

140/3

160/1

180/3

Finally deadlifting more than I can squat (oh, 180 was my 1rm like 4 or so weeks ago)

Good stuff, 4 pps for 3 reps. Legend...

[Shutupandsquat]

Thanks Tom. I plan on getting more next week if I can get a better sleep.

[Shutupandsquat]

Chest and calves

Incline DB press

20/20

24/10

28/10

32/10

36/5

Flat DB press

30/10

30/8 x 2 sets

Dips

BW/20

BW/15

BW/22

Pec deck (lbs)

120/10

140/6

140/6 15 second rest 140/2

Standing calf raises (30 second rest periods)

1pps/10 x 10 sets

Chest wasn't like pumped. But it had IOMS. It was sore in a good way, just not pumped. Hard to explain but I'm sure most people would be able to understand.

Calves. Man, it was a light weight, with not much reps at a time. But with the short rests, it was a good, tight feel. (no homo).

[thatwaslight]

saw u in the gym tonight brah looking good

[Shutupandsquat]

saw u in the gym tonight brah looking good

Lucky you didn't video the rest. Got fucking stuck under the bar when I came.

[Shutupandsquat]

saw u in the gym tonight brah looking good

editedb4ban?

LEGS!

Squats

60/10 x 2 sets

100/8

140/5

150/6

180/6FR (4 of which were on my own! \:D/ )

Leg press

4pps/15 x 3 sets (30 second rest periods)

Leg extensions -SS- unweighted lunges

77/15 -SS- 15

91/7 -SS- 15

64/11 (intense control and squeeze) -SS- 15

Lying leg curls

50/10

60/8

40/13 (intense control and squeeze)

DB romanians

32/10 x 2 sets

32/11 (grip failed :? )

Maybe should have strapped up for romanians but f*ck it, hammies were still tight. Fucking so stoked with squats. Don't think I've actually done 180 before with proper depth. Not even for 1 rep so to get 4 was like :shock: Now don't get me wrong when I say, I've never actually felt my quads work so much during heavy squats. I always feel it, but it just felt like it was all quad power!

[drizzt]

Nice squats bro :clap:

[Shutupandsquat]

Nice squats bro :clap:

Thank you, Drizzt! It's interesting to compare the back to back weeks. Struggled last week with 170 for 2 on a shit nights sleep, then when I get a good nights sleep...

[Shutupandsquat]

Shoulders and triceps

DB shoulder press

16/15

20/10

24/10

28/8

32/6FR

Lateral raises

10/12

14/10

18/8 + 4FR

DB upright rows

20/8 x 2 sets

10/22

Shoulder bombs

8/15 x 2 sets

Cable pushdowns -SS- dips

50/15 -SS- BW/15

63.5/10 -SS- BW/12

68/6 -SS- BW/11

68/7 -SS- BW/13

Smith machine close grip bench

40/10

60/5

60/4 DS! 40/7

DB overhead extensions

18/12

18/15

14/33

FUAAAAAAAAAAAAAAAAAAAAAARK! Pretty happy with the DB presses and felt quite strong today. Puzzles me how I can't go anywhere near as heavy on smith machine close grip as free weight; probably the line of which the bar moves. Shoulders had a lot of blood in them and so did triceps. Burn all over!

[thatwaslight]

what does your journal title mean? i'm assuming something irish?

[I Declare War]

good question. I was repeating the damn thing in my head yesterday for some reason.. probably going crazy. what does it mean?!?

Wikipedia to the rescue.

[Shutupandsquat]

Ireland forever.

Or Irish pride.

IDW, stop thinking about me in your spare time, homo!

[I Declare War]

Ireland forever.

Or Irish pride.

IDW, stop thinking about me in your spare time, homo!

eww! I was thinking about ur damn quirky journal title. :twisted:

[Shutupandsquat]

Here you go http://www.nzbodybuilding.co.nz/viewtopic.php?t=14268

[I Declare War]

I like Opti's post near the end with the woman wearing green shoes.

[Shutupandsquat]

They look like my shoes

[I Declare War]

They look like my shoes

Okay, I'm outta here... you're a sicko! :naughty:

[Shutupandsquat]

It's all good under the hood

[Shutupandsquat]

Chest and calves

Incline flyes

14/15 x 2 sets

20/15 x 2 sets

26/8 DS! 16/10 FUCKING BURN

Pec deck (lbs)

70/20

90/15

100/15

Flat DB press

28/10

24/11

18/18

Dips -SS- press-ups

BW/15 -SS- 6

BW/15 -SS- 5

BW/15 -SS- 7

Standing calf raises -SS- Seated calf raises

1pps/15 -SS- (no weight)/10

1pps/15 -SS- 1pl/10 x 2 sets

1pps/15 -SS- 2pl/10 + (a set of unweighted standings) 40 top half partials (making the calves squeeze!)

Calves were pretty burned and still had slight doms in them!

Chest pump was weird, felt it in the delts but now it feels like it's just where the pec and delts meet. Hmmmm

[Shutupandsquat]

Back and biceps today

Started off with deadlifts

60/10

100/5

140/3

160/2

180/3 ½ (got stuck near the top because I stopped and had a 5 second rest on the ground after the third rep)

Even though I was completely gassed and put all my effort into that set I thought I'd try 206...

206/0

Got it three quarters of the way up and hit sticking point. Pretty happy though, I know that if I was doing singles I would have definitely got it! SO CLOSE

Wide grip pull ups

BW/15 x 2 sets

BW/10

BW/8

DB rows

50/10 x 2 sets

50/13

Seated rows

72.5/10

86/7

95.5/5 DS! 77/6 DS! 68/5

Neutral grip pull downs

63.5/8

72.5/6

Alt. DB curls

14/10

18/6

22/4 DS! 10/11

Cable curls -SS- DB hammer curls

32/10 -SS- 15/6

41/6 -SS- 15/8

36/6 -SS- 15/6

PUMP LIKE A MOTHER f*cker! Took like an hour and a quarter though, but now I know not to spend so much time deadlifting. However, so stoked about that deadlifting, strength just keeps increasing and I'm fuckin' happy with it. Back pump was great and bicep pump was great. Just an awesome workout.

Merry Christmas, phaggotz!

[Shutupandsquat]

Did chest today. Forgot to do calves but whatever. I was a little hungover after getting drunk with the girlfriend's family. Still able to incline DB press a new PB.

Incline DB press

18/20

18/15

26/10

32/8

36/6

40/2 DS! 26/11

Flat bench

70/8

70/7

85/5FR

Dips

BW/ 20 x 2 setse

BW/30

Pec deck (lbs)

110/10

130/8

140/5

DURRRRRRN! Pretty happy with that, I managed to press more than usual and not even feeling at my peak! So it was a really good workout!

[Shutupandsquat]

chest and calves

incline flyes

12/20 x 2 sets

16/20

20/19

Incline press

30/10 x 2 sets

20/21

pec deck (lbs)

80/20

80/15 (too much bicep)

150/3 DS! 12/2 DS! 90/4

Nautilus press

43/30

50/20

36/10 + 50/10 + 43/10

Hack squat calf raises

2pps/15

4pps/15 x 3 sets

4pps/21

Good pump. Got fucked off as mid workout. I was training my girlfriend at the same time and she was trying to pull the "I can't do it!" Fucking annoying when she can :x