Swollen Dolan

[Shutupandsquat]

YEAH BRO! I HAVE 15CM ARMS! SO FUCKEN STOOOOOKED

[Shutupandsquat]

Chest and calves duryeahhh

Incline DB press

20/20

20/15

32/10

36/6

36/7

Machine press

84/8

98/6

105/5 FR

Incline flyes

22/10 x 2 sets

26/6

Flat bench

60/12

60/8

85/1 chest was just so fucked that it was a struggle, so dropped it back down

60/10

Seated calf raises

5 second squeezes for however many reps to warm up

2pl/15

3pl/10

4pl/6 DS! 3pl/4 DS! 2pl/5

Chest had a good pump. Getting stronger every session, it's funtustick!

Calves had a good pump as well, just controlling the negative, not bouncing out of the bottom and getting at least a 1.5 second squeeze.

[Reaper47]

Whats you body weight at buddy?you sitting at 5 3"?potential for a big man in the future lee priest much?

[Shutupandsquat]

Hahaha thanks man. Weighed in at 68.5 today.

[Shutupandsquat]

Legs. Started off with hammies to make the fuckers grow

lying leg curls

40/12

40/15

50/10 x 2 sets

35/16

Reverse hack squats

2pps/15

3pps/12

4pps/12

5pps/12

7pps/8

Leg extensions

91/12

105/10 x 2 sets

Squats

60/30

60/2 Felt like I was going to puke, re-racked, went to walk off only to be pushed back under the bar by Calvin; bastard. So I did 18 reps and then got 2 forced reps.

Walked out of the gym had a mini puke, got home, jumped in the shower, puked again. I tried holding it in but it just came out. I was FUCKED after that session

[Shutupandsquat]

Gonna try a new journal kinda lay-out so people can see what I'm doing and why I'm doing it; it's a story and a half haha, but it's probably more interesting then just a simple, "HEAZ WOT I DID IN MAI WORKOWT!". If people think I'm wrong about something, don't be afraid to point it out, just don't try and be a dick about it.

Shoulders and tris

Lateral raises (FST-7)

Warmed up with two sets of 15 reps at 6kg. Controlling the negative and squeezing at the point of contraction to put the blood into the delts. Then 7 sets of 15 reps at 10kg with 30 second rest periods (That is what FST-7 is). Got the blood flowing and started to hurt, last 3 reps on the last set was a real grind, but I got it.

Next up was machine shoulder press.

Did one set of 6 at 155 pounds, then dropped it to 145 pounds and did another set of 6. I felt like I should do a couple of heavy sets to try and get some thickness (Yes, machines doesn't necessarily mean trying to get 'detail'). Then I did a drop set. Started off 130 pounds for 5 reps, dropped it to 120 for 2 reps then to 110 for 4 reps. BURRRN!

Then machine laterals.

Figured I hadn't done it in ages so I would just to switch it up and it's a much more strict movement than normal laterals. Did a set of 30kg for 10 reps then a set of 30 for 8 then another set of 30 for 10 controlling the negatives as much as I could on the last two reps to make them delts work!

DB shoulder press

Did three sets at 22kg. first two sets were for 7 reps and the last set for 8 or 9 reps. Couldn't really go heavy 'cause my shoulders were fried so I went light and just controlled the negative and squeeze. Brought out some veins and just hurt.

Reverse pec deck

Kind of a running the racks sorta thing on here. did one big set of 40 then 50 then 60 then 70 pounds for 10 reps then the next set went the other way, 70 pounds for 10 and then 60 and 50 pounds for 5. I like going mid-high reps for posterior delts because I feel they just respond to it better. I also find it difficult to go heavy with post. delts because of the movements. I just like to control the whole movement and feel the blood. Sounds gay, but whatever.

Moving on to tris.

One arm cable rope pulldowns

I just wanted to do this to warm up the muscle and I feel doing one arm movements for arms are a great way to pump the blood in there because it works harder and I can't really use my whole body to swing it to point of contraction (if you get what I mean). Did a set of 13.5 for 10 another for 8 then another for 10 and then another 12 with some forced reps. I'll pretty much always use forced reps on single arm movements because I can spot myself soooo why the f*ck not? It makes it hurt and work further past failure and it helps with growth. (derp, course it does)

Smith machine close grip bench

I, personally, prefer this a little over free weigh close grip because I like the feel in my tris, it doesn't hurt my wrists and I can control the negative a lot more. Did a set of 1 plate per side for 20 then 12 then 12 again. Nothing fancy, just some mid-high range reps to help it respond. Can't do some kind of past-failure technique on EVERY exercise.

Dips

Running outta time so these were just 30 second rest periods, but I generally do that for dips anyway because it's bodyweight so it's always high reps. Controlling the negative and focusing on squeeze; did a set of bodyweight for 20 reps then 18 then 16 had a 15 second rest and did another 5 reps.

Shoulders were pumped and tris were gassed. I'm not sure if it's the skin or what, but when my tris/bis get pumped, my tris get striations across them. Looks cool, and if they aren't actually striations, they still look like it so whatever. Got told by mummy last night that my pecs are growing, FOCKYEH!

To anyone who actually read this, thanks hahah. If no one really likes it, then I'll just go back to the ol', "HEAZ WOT I DID IN MAI WORKOWT!"

[Shutupandsquat]

Okay so today was chest and calves

I'll do the format and then explain after, much easier because chest is pretty much one fuckin'... I'll just... you'll see.

Okay so started off with incline flyes

10/20 x 2 sets to warm up

14/20

18/15

22/15 (Rep PB)

Pec deck (lbs)

70/20

80/15

90/11 DS! 80/6

Flat DB press

18/25

18/20

20/20

Incline Nautilus press

57/15 x 2 sets

71/7 DS! 57/5 DS! 43/6

Okay so chest was absolutely fried. Basically, with this high rep stuff, it's just to put blood into the chest and ultimately a contrast to the first chest workout of the week. It's kind of working the chest, but allowing it to recover at the same time, while hitting it in a different way. That's why I pre-exhaust. Doesn't mean I can't work hard, hell I was failing at that piss easy weight on the DB press. Pretty stoked with the flyes, it's not something that really matters a hell of a lot in weight or whatever, but it means my chest is in improving.

Usually I'd do an incline press first, but since I had already incline flyed, the blood would already be throughout the chest, and I had started off with an incline movement so it's okay in my books. Still finished off with an incline movement.

Now, onto calves, and a big tri-set

Standing calf raises -TS- Seated calf raises -TS- Unweighted standing calf raises

1pps/10 -TS- 1pl/10 -TS- 10

1pps/15 -TS- 1pl/10 -TS- 15

1pps/15 -TS- 2pl/8 -TS- 30

I've been training calves quite hard lately. The best (and worst) thing is that I do them on days where I have work later on. I pull 200kg trolleys even 300-400 at times and it's a pretty good calf workout if they've been done that day.

Anyway, the blood was pumped in nice, as per usual focussing on the squeeze, negative and not bouncing at the bottom. On the unweighted I was squeezing at point of contraction for 2 seconds and on the last 4 or 5 reps on the last set I was squeezing for 5. What a bitch! Awesome workout and the pump still lingers. FOCKYEAH

[M.T]

That's a shit load of trolleys right there

[Shutupandsquat]

That's a shit load of trolleys right there

LOlol. Not shopping trolleys bro

[Shutupandsquat]

Back and biceps

Had a train at the new gym, Fit Club. They haven't got everything in it yet but it's still a pretty good gym. Getting up to 80kg dumbbells (apparently). So I'll possibly move over in a couple of weeks.

Started off with wide grip pull ups, just doing bodyweight. I like just doing bodyweight because I get to squeeze and it's fucking easy to control the negative. So I did first set at 15, then 10, then 10 then 12 then 6. It just put the blood in my back and I've found that starting off with pullups has really helped with my back development lately.

Then onto machine pullovers. Usually I'd do pullovers last or first but I just wanted to do this for shits and gigs. Had a really good stretch from it and contraction was good too. I think it was in pounds but I did one set of 70 for 15 then 90 for 10 then 90 for 9 and a dropset to 70 for 8.

Over to dumbbell rows. Did two sets of 44 for 10 then a set of 44 for 11. It's the heaviest dumbbells they have at the moment so I was just holding at the point of contraction for 1-2 seconds each rep, good control on the negative and a complete stretch. I guess it was good to force me to squeeze though since that will help with back thickness, which has started to come along a bit lately (not sure if pictures at start/last page show it).

Now to polish it off with close grip pull downs. Their seated row machine was out of order so whatever. I'm pretty sure they've taken most the machines from their old gym. Anyway, did a set of 165 pounds for 10 reps then 180 for 5 then 120 for 11 and squeezing the f*ck out of the back on the last set. The theories of close grip giving you thickness and widegrip giving you width and the other way around, I just say f*ck IT! I'LL DO BOTH!

Okay so onto biceps, it's pretty straight forward

Started off with machine preacher curls. The reason being; isolation movement = peak. Bicep peak = yay. So started off at 30 pounds for 10 to warm up then 40 for 8 x 2 sets and then 20 for 13 as a bit of a pump set just trying to squeeze, and it felt like my skin was about to tear. I think I'm getting accidentally leaner again.

Then barbell curls. I wanted to do something heavy-ish to target the mass side of things. Peak is all good, but I want big bulging fuckers too. So I did two sets of 31; the first for 8, the second for 10. Then I just wanted to try throw some weight around, 41 for 5 with horrible swinging form, just focusing on contraction and negative then a dropset to 20 for 10 (I think?)

Then DB curls. I dunno what it is about them, I just love them. so 14 for 10 reps then 17 for 6 which was a dropset to 8 for heaps. This just pumped the blood in like crazy. I planned on doing hammer curls after this, but my forearms were so pumped I wouldn't have been able to grip it.

So I decided to do cable curls. Easy to grip. Errything in them gawddamned POUNDS! 80 for 10 x 2 sets and then 95 for 10, tried for an 11th but I failed. I like cable curls because, I feel they've helped with peak growth because I generally do them so strict.

So I finished, decided not to do deadlifts because I had a feeling my back would do something funny. Best to avoid it, eh? :wink:

Haven't really focused on bicep peak growth in a while, so hopefully this workout would be a good contributor because my pump was CRAZY!

Feels like my body is growing, but I'm hanging around the same weight. Such a mindfuck and SO annoying. Also, since most of my body is making the same amount of gains everywhere, the change isn't THAT noticeable!

[southernsamurai]

I thought the way your muscles were shaped (bicep peak etc) was largely genetic?

I barely ever do any preacher curls but have a prominent peak (genetic)

[Shutupandsquat]

Correct, the way muscles are shaped are genetics.

The way we train, shapes the muscles. Would you do 25 sets of lat pulldowns for a whole back workout?

[southernsamurai]

Correct, the way muscles are shaped are genetics.

The way we train, shapes the muscles. Would you do 25 sets of lat pulldowns for a whole back workout?

Wouldn't that be to extent though? Say for example you have long bicep heads with not much peak at all and you wanted a bicep like Arny, no matter how many preacher curls or "shaping" exercises you did achieving that would be quite difficult right?

What does 25 sets of pulldowns have to do with anything lol

[I Declare War]

All of your muscles have a pre-determined shape dictated by your genetics. All you can do is make your muscles bigger (hold more glycogen, water, blood, myosin, actin..). When your of muscles grow larger you don't grow more muscle cells. Just the contents of the muscle cells already there increases. You are stuck with the shape you got son - all you can do is train/target them with heavy weights and grow them to their potential. You can though target certain muscles more than others to create more balance/aesthetics.

Try synthol. :pfft:

[Shutupandsquat]

Incorrect-ish. I mean, my back could have a potential to be a certain thickness and a certain width. But I could target it to be as wide as possible and it might not get as thick as possible. So in this case, My bicep peak has a potential, and then there's the other muscles in the bicep that have their own potential. I can train to max out peak and not actually the overall mass in say the brachii.

I'm not saying it will give me a ridiculous peak like Arnie's, am I? No, I'm say it targets the peak. And if I were to target the peak often, then the peak would grow. Sorry if my logic has confused you.

[southernsamurai]

The Arnie thing was merely an example mate... Just don't think you need to get too caught up in the minor details.

[Shutupandsquat]

The Arnie thing was merely an example mate... Just don't think you need to get too caught up in the minor details.

Are you fucking serious? Minor details result in major differences.

[southernsamurai]

Charles Glass.....

Wouldn't you be more concerned about getting overall bicep size from DB curls etc instead of worrying about peak etc. Not directing it at you but Shelby Starnes said "lots of young BBers should be focusing on growing and attaining a good level of size first before worrying about weakpoints and sculpting a certain muscle"

Ok leg extensions will give me more "detail" BRB doing heaps of extensions

[Shutupandsquat]

Lol. There is no point because I'm right. Isolation + squeeze at point of contraction = pre-exhaust + bicep peak. Bodybuilding maths for you. You all tongue Harry's asshole 'til there's no shit left. This is knowledge that I've been given from him, so don't even try arguing. You're being an asshole, just to let you know.

[I Declare War]

You still don't get it SUAS? You can't shape your muscles like that (without synthol!). You can only make them bigger. Either indirectly with compounds or more directly with isolation exercises. You can't shape a peak into your biceps. You can just increase the size via training and develop your muscle maturity over time.

Muscles are attached at an origin and an insertion. When you contract a muscle you decrease its length. You do this with load in the gym - weightlifting. Try and visualise this contraction. You can't choose where the peak point of contraction occurs on a length of muscle. Simple physics.

[trainlikeafreak]

lol your both right in what you's are saying

[Shutupandsquat]

You still don't get it SUAS? You can't shape your muscles like that (without synthol!). You can only make them bigger. Either indirectly with compounds or more directly with isolation exercises. You can't shape a peak into your biceps. You can just increase the size via training and develop your muscle maturity over time.

Muscles are attached at an origin and an insertion. When you contract a muscle you decrease its length. You do this with load in the gym - weightlifting. Try and visualise this contraction. You can't choose where the peak point of contraction occurs on a length of muscle. Simple physics.

Maybe you need to re-read. I accept that my peak will have a certain potential. However, I can target the muscle to reach that potential. Like when I used the back as an example. I can target width, or I can target thickness - yes you can do both at the same time but I mean targeting one more than the other.

[southernsamurai]

You're an angry boy SUAS!

Tonguing Harry? :? He proved you wrong when you said something about leaning back on pulldowns, and I asked if it was an arch?

I am in full agreement with IDW, that is what I was trying to get at yet you continue to argue and go nuts. Nothing to get worked up about, when I say something you get angry when IDW says something you debate sensibly, :roll: what gives......

Think you need to not over complicate things, just calm down a bit

[I Declare War]

You still don't get it SUAS? You can't shape your muscles like that (without synthol!). You can only make them bigger. Either indirectly with compounds or more directly with isolation exercises. You can't shape a peak into your biceps. You can just increase the size via training and develop your muscle maturity over time.

Muscles are attached at an origin and an insertion. When you contract a muscle you decrease its length. You do this with load in the gym - weightlifting. Try and visualise this contraction. You can't choose where the peak point of contraction occurs on a length of muscle. Simple physics.

Maybe you need to re-read. I accept that my peak will have a certain potential. However, I can target the muscle to reach that potential. Like when I used the back as an example. I can target width, or I can target thickness - yes you can do both at the same time but I mean targeting one more than the other.

Yep, I more than likely need to re-read. On the same page now I see.

[HarryB]

WTF... where was I while my asshole was being tongued? lol

Actually whilst you can't change the predetermined shape of a specific muscle what you can do is target different heads to make things appear more prominent. Otherwise we would all just do bench press for chest and think there was nothing specific we could do to change the imbalance because the bench hits every fibre blah blah blah Thanks Arthur Jones. However anecdotal evidence tells us different, hence the multitides of guys who use multiple angles for muscle groups in the hope that it changes the way those muscles appear in relation to one and other.

If you have biceps as flat as a pancake then probably never going to get the peak of a Flex Wheeler but you can optimise yours conversely if you accept you will have spaghetti arms then trust me... you will have spaghetti arms.