Swollen Dolan

[Shutupandsquat]

Just some pictures I've taken to view my progress. Last photo was about a month and a third ago. If you look at my comp photos you can see my back has come a long way in the past 3 months.

Constructive criticism please. For those you don't know, I'm 18 and weigh roughly 67.5

[Dontrunwithknives]

Looking solid, got a link to the comp photos?

[Grover]

BRB gone to get my sunnies 8)

looking good

[Shutupandsquat]

Hahaha, thanks guys.

Looking solid, got a link to the comp photos?

http://www.facebook.com/media/set/?set=a.2086341671733.195230.1040898220&type=3

Some there.

BRB gone to get my sunnies 8)

looking good

Cheeky bugger.

[Shutupandsquat]

Worked shoulders and a bit of back with Harry and Supry today. Harry's brother was there too. Yeah.

Can't be fucked writing it down but shoulders had a pump for like an hour and yeah. Great times

[Shutupandsquat]

okay, so I posted pics up a couple days ago (look at the top of the page if you haven't seen). Looking through pictures and I found some pictures from a year ago. I was 5-6kg lighter and carrying more fat.

[train hard]

looking good man! :clap: don,t know about those fluro green trunks but :grin:

[HarryB]

Was good meeting you bro, you trained hard. Props for that 180k deadlift. Not bad for 68 kilos!!

Was a fun workout, hopefully walked away with a few things that will help ya as you move forward.

[I Declare War]

Supry looked mean in those photos on facebook.. aim to outlift him SUAS!

[Shutupandsquat]

looking good man! :clap: don,t know about those fluro green trunks but :grin:

hahaha, gets the bitches. :pfft:

Was good meeting you bro, you trained hard. Props for that 180k deadlift. Not bad for 68 kilos!!

Was a fun workout, hopefully walked away with a few things that will help ya as you move forward.

Learned fuckin' heaps! I think you can vouch that my legs look leaner in person than in the photos. Thanks for the train man, glad my straps could help you hahaha

Supry looked mean in those photos on facebook.. aim to outlift him SUAS!

I wanna be better than him physique was. I'm roughly the same strength, he's stronger though. You stalking me or have you actually added me? hahahah

[I Declare War]

Supry looked mean in those photos on facebook.. aim to outlift him SUAS!

I wanna be better than him physique was. I'm roughly the same strength, he's stronger though. You stalking me or have you actually added me? hahahah

I only have actual hardcore bodybuilders on my facebook. Your pics came through on my facebook because Harry's on mine. hahahah 8)

[Shutupandsquat]

Supry looked mean in those photos on facebook.. aim to outlift him SUAS!

I wanna be better than him physique was. I'm roughly the same strength, he's stronger though. You stalking me or have you actually added me? hahahah

I only have actual hardcore bodybuilders on my facebook. Your pics came through on my facebook because Harry's on mine. hahahah 8)

One day.

Chest and biceps today

Started off with flat DB press, bit of a dumb decision but whatever, gave me a good pump.

20/20

28/10

32/10

36/8

42/5 (last rep slightly spotted) Pretty stoked with that to be honest. Strength is going up little bits at a time

Incline smith machine

40/10

65/8

80/7FR

Pec deck (lbs)

120/10

120/8

140/7

Incline DB press

30/10

30/8

36/4FR again last rep slightly spotted

alt DB curls

10/10

15/10

18/8

22/4 DS! 10/8

Machine preachers (lbs) -SS- BB curls

40/10 -SS- 20/10

40/8 -SS- 20/12

40/8 -SS- 20/15 + 2 partial reps

Chest was actually really pumped after flats. Good to switch it up every now and then even though it's better to incline first. Whatevaaa, getting stronger anyway, and that's all that matters (apparently). Biceps had a good pump. Superset killed me, couldn't hold on to the bar anymore on the last set, it just slipped out of my hands.

[I Declare War]

Nice workout. Just kidding about only having hardcore bbers on my fb. lol

[Dinahlady]

Nice, but wouldn't you wanna do more isolation exercises if you wanna grow your chest not arms/tri's? Fair enough noone got a massive chest by doing just flys but still... jus saying?

[Shutupandsquat]

Nice workout. Just kidding about only having hardcore bbers on my fb. lol

I know you are, darling. thx 4 da add asl?

Nice, but wouldn't you wanna do more isolation exercises if you wanna grow your chest not arms/tri's? Fair enough noone got a massive chest by doing just flys but still... jus saying?

I understand. I pre exhaust on Friday with flyes. First chest session of the week is when I do my heavy compounds and shit. Then high rep isolation in the second workout. Just a balance that's been proving to work so far. Different bodies have different results, I guess.

[Shutupandsquat]

Today was, almost puke day... legs.

Started off with lying leg curls

25/20

25/30 x 3 sets

30/28

seated leg curls

32.5/30

32.5/25

32.5/33

Squats

45/20

45/15

45/50

45/30

Leg press

1pps/50

1pps/30

Squats

100/8

100/3 (almost puked at the bottom of the third rep so went up and re racked)

Since I didn't do as many sets (or reps) as I wanted on squats, we went on to leg extensions

50/30

50/20 x 2 sets

AHHHHH!

Hammies were so pumped I could only just get below parallel on squats! They ache so bad just sitting down. GROWTH TIME! :puke:

[I Declare War]

Nice workout. Just kidding about only having hardcore bbers on my fb. lol

I know you are, darling. thx 4 da add asl?

asl??? :shock:

[Shutupandsquat]

Nice workout. Just kidding about only having hardcore bbers on my fb. lol

I know you are, darling. thx 4 da add asl?

asl??? :shock:

ME ONRY WANT GEWD TYM :x

[I Declare War]

I know you are, darling. thx 4 da add asl?

asl??? :shock:

ME ONRY WANT GEWD TYM :x

:naughty: haven't you got a gf?

if u want gay times suas, look up redtube or whatver... not gonna get it from me.

[Shutupandsquat]

asl??? :shock:

ME ONRY WANT GEWD TYM :x

:naughty: haven't you got a gf?

if u want gay times suas, look up redtube or whatver... not gonna get it from me.

TEASE! lololol

[Shutupandsquat]

Shoulders and tricepzzz0rz

DB shoulder press

18/15 x 2 sets

22/10

26/8

26/7

Lateral raises

16/12 x 2 sets

16/20

Machine shoulder press (lbs)

100/10

110/8

130/2 DS! 110/3 DS! 100/3

Seated lateral raises -SS- rear raises

10/15 -SS 10/8

10/12 -SS- 10/8

10/17 -SS- 10/10

Reverse pec deck (lbs)

80/15

80/10

80/10

One arm cable tricep extensions

9/15

13.5/11

13.5/12 (forced reps on the left arm)

13.5/14 (forced reps on left arm again)

DB overhead extensions

24/15

28/12

34/5 DS! 18/8

Machine tricep extensions (lbs) -SS- Dips

70/10 -SS- BW/13

70/10 -SS- BW/15

80/5 -SS- BW/ for some number greater than 10

Shoulders are still pumped and triceps feel nice and full. Got some sunburn today, maybe I'll turn brown!

[Shutupandsquat]

Chest and calves

Incline flyes

10/20 x 2 sets

14/20

14/15

18/20

Flat flyes

16/20 x 3 sets

Incline press

18/25 x 2 sets

18/26

Machine flyes (lbs) -SS- machine press (lbs)

90/12 -SS- 135/10

90/12 -SS- 135/8

110/9 -SS- 135/10

Toe press

3pps/15 x 2 sets

4pps/15 x 4 sets (10 lower partial bounces on the last set)

Good chest pump. Not so much the calves but chest had a really good chest pump. Pretty tired so I could have been stronger but whatever, chest is growing and that's what matters.

[Shutupandsquat]

Alright, so suspension is up lololol

Did back and biceps yesterday, can't remember the weights now. I did bent BB rows as a second exercise, did a set of 140 for 6 and my back hurt a bit. It's been a pain that's been on and off, and I thought it had gone. It's the spine, between the scapula'. I think it was just the weight pulling down, after all, I'm only 68kg. So I stopped there. Form was good, only thing wrong was I stood up a little when approaching contraction, but everyone does that when going heavy. Taking a bit of a rest, won't be training back or legs until I get it seen. Going to a chiropractor on Wednesday to get this mother f*cker fixed.

[Shutupandsquat]

Chest and calves. Just going a bit light while this injury is still about

Pec deck (lbs)

70/20 x 2 sets

80/20

90/15

100/18

Machine press

54.5/20 x 2 sets

57/20

did a set of 25 on press ups while I waited for the smith machine to free up

Incline smith machine press

40/12 x 2 sets

40/13

press ups

25 x 2 sets

27

good session, nice light high reps and got a good pump. Seeing the practor tomorrow and hope they do a good job.

[Shutupandsquat]

Arms day

Smith machine close grip bench

20/20

40/20

40/15

60/12

40/22

Seated DB OH extensions

20/30

20/20

20/18

One arm cable pull downs

9/15 x 3 sets

Seated incline DB curls

6/20

6/15

10/12

10/12

10/9 DS! 6/6

Seated Alt. DB curls

10/12

8/12

8/12

One arm cable curls

13.5/15 x 2 sets

13.5/17

Just spent the whole workout focusing on the negative and contraction. Tris and bis are pumped as f*ck! Actually hurts which is ORSUM!