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Swollen Dolan

Shutupandsquat

By Shutupandsquat
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Shutupandsquat Veteran member

Shutupandsquat

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Chest and calves

Incline DB press

18/20 x 2 sets

30/10

36/8

38/0

Kinda pissed off, could put it down to fatigue from the set before, or a genuine shit sleep. Either way, I didn't get the weight up which sucks.

Flat DB press

30/10

32/10

36/7

Incline flyes

20/10 x 2 sets

28/7

Feeling pretty good about that. Getting 28s after 2 hard exercises. And yes, IDW, I was focusing on negative and contraction.

Machine press

71/10

77/10

84/5

Seated calf raises

1pl/15

2pl/15

3pl/10

3pl/15

1pl/27 15 second rest 1pl/10

Fried. Chest is now tired as hell, which makes me tired as hell. Calves got a really good pump, blood flow was great!

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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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Shutupandsquat Veteran member

Shutupandsquat

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Uhh, did back on Saturday, it was good, blahblah.

Chest and abs today

Incline DB press

20/20

20/15

30/10

32/8

36/6 I know I could have got 8 again but I decided to save a bit of energy because of what happened on Friday

40/5FR (got AT LEAST 1 on my own :lol: )

Machine press

77/10

84/7

91/8 This actually surprised the f*ck out of me! I've usually been stronger on regular bench in comparison to machine as well (I know, fucked, right?) so this is awesome!

Pec deck

110/10

130/7

140/7

Flat DB press

30/10

30/7

30/8

Chest was absolutely gassed!

Swiss ball crunches

50 x 3 sets

Hanging leg raises

15

20 x 2 sets

Chest pump didn't hit me 'til I was about to get in the shower. It feels fuckin' great! No one can deny that chest gains are going pretty awesome right now considering I'm not running anything. Surprised this 2 times a week chest training is doing as well as it is considering pretty much no one thought it would really work at all. Chest size has also gained which is good, so I'll post up pics in probably March.

Abs felt separated as hell and actually hurt quite a lot! (in a good way). AESTHETICS! YEAH, WHAT?! COME IN ME BROS!

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Shutupandsquat Veteran member

Shutupandsquat

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Hit the gym just after seeing the chiropractor, probably wasn't a good idea.

Squats

60/15 x 2 sets

100/10

Back was feeling good, kinda iffy

140/4 stopped at 4 reps, could have easily got 10 but my back just came in because it was freshly clicked. Fucken bastard.

Dropped back and did a set of 60 for 25 reps

Leg press

7pps/10

9pps/8

11pps/3 DS! 8pps/4 DS! 6pps/7 DS! 4pps/12

PUUUUMP!

Leg extensions

71/20

71/15 x 2 sets

lying leg culs

35/10

45/10 x 2 sets

55/8

35/12

Despite the light weight it felt really heavy and gave me a good pump. Probably 'cause my quads were so pumped and because I was just really focusing on the control more than anything

Unweighted lunges

20 reps each leg x 2 sets

Done. Felt tired as hell. I was just gassed from that dropset. A little upset that my back is doing this but it will come right. I'm still able to work around it. :D

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Shutupandsquat Veteran member

Shutupandsquat

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you should give foam rolling ago man. I fucked around with a back injury for months, ciro/physio but wasn't till I picked up the foam roller and got massages now in then it came right. Defiantly worth a shot.

It's just the chiropractor, bro. It hurts after I've just had it put in place so it takes a couple of days for it to come right. If it does persist, I'll definitely look into some kind of deep tissue massage and/or acupuncture.

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Shutupandsquat

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delts und triceps

Smith machine shoulder press

42.5/15 x 2 sets

40/10

50/10

60/5 DS! 40/7 or 8

Lateral raises

8/30

12/20

16/13

machine shoulder press

64/10

77/8

91/4FR DS! 50/8

Cable upright rows -SS- vable shrugs

68/12 -SS- 91/20

77/8 -SS- 91/20 x 2 sets

Reverse pec deck (lbs)

70/12 x 2 sets

80/8

50/12 or 15

Cable pushdowns

50/15 x 2 sets

63.5/10

72.5/8

77/5 DS! 63.5/5 DS! 54.5/8

Standing OH DB extensions -SS- dips

20/10 -SS- BW/15

20/10 -SS- BW/12

20/10 -SS- BW/17

Not sure if I'm getting bigger or just getting leaner. But my strength is going up and I'm staying relatively the same weight. I am also noticing size increase (or so I think) so I'm having my head fucked with a little. Shoulder veins are coming out more with the pump, there's 4 visible vein lines there, when I competed in October there was only 2.

So yup, had an awesome pump, time to eat heaps.

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Shutupandsquat

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Chest and calves

Incline flyes (with at least a 3 second negative on every rep)

10/20

14/20 x 2 sets

18/20

Flat DB press

32/8 (elbow was being a homo)

32/13 (Rep PB and almost bodyweight in dumbbells lolol)

18/25

Pec deck (lbs) -SS- Decline press ups

80/20 -SS- 10

90/12 -SS- 10

90/15 -SS- 10

Standing calf raises

15 bounces at the bottom + 10 reps @ 1pps to warm up

1pps/10 x 7 sets with 30 second rest periods

Machine toe press

146/20 x 3 sets

So a fairly normal looking workout, but it was pretty hard. Chest got a really good pump from those decline press ups and it also gave me a lot of range of motion.

Calves got a really good pump too. Pretty stoked with 32/13 on flat DB press considering I had pre-exhausted. I know I should have incline press but that's why I decided on decline press-ups. Just switching it up yo.

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Shutupandsquat

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I see no one has missed me hahaha

Computer broke; couldn't get on so yeah no posts (luckily for all of you) cbf to post up the sessions but here's some photos I just took. Again, it's in shit light, but I've put on about 3-4 kgs since last photos. The weight looks like it's been distributed evenly because I look the same size, except back looks a bit thicker. Also, I have terrible backne so that probably has like 2kg carry over. Chest has grown also, not sure if you can really tell in the awesome lighting though.

post-8238-14166823776923_thumb.jpg

post-8238-14166823777099_thumb.jpg

post-8238-14166823777262_thumb.jpg

post-8238-14166823777422_thumb.jpg

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Shutupandsquat Veteran member

Shutupandsquat

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Back and biceps

Close grip pull ups

BW/25 (my warm-up, umad?)

BW/10 x 2 sets

BW/11

Underhand BB rows

60/12 squeezing to shit

100/10

100/15 Focusing on the squeeze on all sets. Still don't want to go to heavy because I'd rather not risk my back, it's getting a LOT better

Neutral grip pull downs

72/10

82/6

82/6 DS! 68/4 DS! 59/4

Seated rows (again, focusing on the squeeze)

72.5/10

82/10

ONTO DEM BICEPZZZ

BB curls

25/15

30/8 x 2 sets

30/10

Cable curls -SS- DB curls

36/10 -SS- 8/8 x 2 sets

36/10 -SS- 8/10

Deadlifts

60/6

100/3

140/2

180/0

I was just way too gassed by the end to deadlift. Grip was pretty much gone even with strap and I was just fucking tired and wanted to puke/take the best shit of my life.

Had an awesome squeeze in my back and very happy with my development over the past few weeks. Front lat spread is looking a lot better now (granted I had a pump but whatever).

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