Swollen Dolan

[southernsamurai]

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

This. WHAT WERE TRYING TO SAY ALL ALONG! Mentioned it using Arnold before.

[HarryB]

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

This. WHAT WERE TRYING TO SAY ALL ALONG! Mentioned it using Arnold before.

Yeah but what you missed was that you can improve what tiny little peak you have so don't give up and just think there is nothing to do but accept having flat biceps... you guys and your arguing.. lol just do some curls and grow some arms bitches!

[Shutupandsquat]

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.

What I was trying to say all along.

Alsooo, for the pull downs in your journal, I meant leaning back to a 45 degree angle haha.

Sorry to bring you into it, Harry.

[Shutupandsquat]

Chest and tris

Incline DB press

22/15 x 2 sets

32/10

36/6

40/2

Pretty stoked with that considering I didn't have a spotter so I had to do lift-off on my own which takes out an extra rep or two. I knew I wouldn't get a third so I just controlled the negative like hell on that last rep.

Machine press

84/10

95/6

95/5 I was going for 7 but the 6th one wouldn't get past sticking point, that's okay, feeling a lot stronger and chest is growing.

Smith machine incline press (I don't include the bar)

1pps/10

1½pps/3 I tried seeing if I could bounce it on the fourth, but it didn't work how I wanted to

1½pps/4 Just nicely controlled and squeezing. I still wanted to get the feel while going heavy, hurt like bitch.

Pec deck (lbs) (Controlling the negative and squeezing at contraction for 1 second on every rep of every set)

110/8

140/6

140/8 Most I've ever done with that weight is 5 (or maybe 6) before this session, so yeah, ORSUM!

Decided that I'd do triceps because, well, it wouldn't hurt to do it. I know that my triceps aren't particularly dominant in my arms and they need some work, so I'll work them twice this week.

Started off with EZ-bar skull crushers. I don't usually do these because my elbow plays up, and lately my elbow has been playing up with pressing exercises, but surprisingly not with this; not today at least. Started warm up with 22.5/20. Just to pump the blood in there, they were already warmed up from chest. Then I did 3 sets with 35kg. First set for 10 reps, then 8 then 7 or 8. Today, this just felt awesome, best this exercises has ever felt actually. I had my arms very far back and it just made the triceps stretch like a mofo.

then I supersetted cable pushdowns with cable pull downs for a pump and burn. Basically with two different techniques. With the push downs, I was squeezing at the bottom and with the pull downs I kept my elbows a little soft. Reason being, pull downs kinda hurt my wrists and elbows if I try lock out because it just feels really unnatural, but it also allowed me just to burn it out. It's not because I train dumb, in fact, I feel that it's part of the reason my triceps still burn an hour after the workout. Anyway, here's how it went

68/8 -SS- 32/8

68/8 -SS- 42.5/5

68/8 -SS- 36/7

I was 'mirin' in the mirror. Not really, but tris looked EXTREMELY pumped after doing this, so maybe the partial reps weren't such a bad idea after all.

Anyway, that was my workout, didn't need to do too much for tris since I'll be working them later in the week anyway. Kinda wish I had a spotter for chest, but oh well. All is fair an loves a whore.

[Shutupandsquat]

Today was OHMYGODIFEELLIKEFUCKINGSHITAFTERTHISWORKOUT day.

Started off with half squats. Well, just above parallel. I just wanted to hit the quads a bit more. So, I brought my feet at about nipple distance apart. Two sets of 60 for 15 reps to pump up the blood a bit, then 100 for 15, this felt really easy. I did 140 for 5. The weight just felt really heavy. A bit fucking frustrating how hard I've been finding 140 lately! Put on some wraps and 150 for 6. Actually, I think the reason I found the weight felt heavy is because I was controlling it so much. I didn't want to drop too low so that was probably it. Felt it like f*ck in the quads anyway, which is what I was aiming for so why the f*ck am I complaining?!

For a change, I did extensions as the second exercise. It's not something I do often, but I did it just to really pump up the quads for the exercise to follow. So I did 84 for 15, that was just way too easy. 105 for 10; nearly failed and then 119 for 7 + 2 partial reps. Whenever I'm doing leg extensions I'll pretty much always bust out partials because they hurt, and just... yeah they hurt. Burns out that little extra bit.

Then I wanted to do some high rep leg press. That's why I did the extensions, to really focus on the quads for this exercise. I only wanted to do 2 sets due to the rep range. Only at 1pps, serious negative control, and not powering to the point of contraction, just taking the whole movement quite slowly and not locking out (with some 5 second rests). First set was 1pps for 50 reps and then the second for 60 reps. Started to get pins and needs in my feet and calves at about rep 40 on the second set, but my quads weren't failing. Sometimes you've just gotta not be a bitch (or get distracted by that tingly feeling in your feet no homo).

okay, so, for the first time EVER I did hip abductions. Reason being, my chiropractor said that my erectors over-power my hip flexors and that can lead to hunching over later on due to the lack of balance around the hips. Now, visually, my flexors are actually developed-ish, but apparently, they're still weak, so I just want to build them up, and I know it won't take much to get them up to scratch because it's such an easy muscle to build. I guess it's a good idea though to make my legs look even better. So anyway, the weight was in poundage, did 90 for 10, 110 for 10 reps, 110 for 12 then 120 for 10. It actually made them cramp up which is good. My hip flexors are also not very flexible, so I've gotta stretch them.

Then one-leg lying leg curls. I just wanted to do one leg for a change just to really focus on the muscle and the contraction. Did two sets of 20kg for 10 reps, then 25 for 10 and 25 for 8. Then I finished it off with a set with two legs, 35 for 15 reps. I like to do just leg curls for hammies because 1. I like them and I've found they've developed my hammies really well over the past fucking ages. 2. I always do them first in case I run out of time and 3. they're just feel awesome which really comes under 1. I also find with it that it's very good for glutes; like most other hamstring exercises.

There were a few hotties staring at me in the gym and that made me feel very :^o ... except there's no face and the nose is my penis...

[I Declare War]

Today was OHMYGODIFEELLIKEFUCKINGSHITAFTERTHISWORKOUT day.

Started off with half squats. Well, just above parallel. I just wanted to hit the quads a bit more. So, I brought my feet at about nipple distance apart. Two sets of 60 for 15 reps to pump up the blood a bit, then 100 for 15, this felt really easy. I did 140 for 5. The weight just felt really heavy. A bit fucking frustrating how hard I've been finding 140 lately! Put on some wraps and 150 for 6. Actually, I think the reason I found the weight felt heavy is because I was controlling it so much. I didn't want to drop too low so that was probably it. Felt it like f*ck in the quads anyway, which is what I was aiming for so why the f*ck am I complaining?!

For a change, I did extensions as the second exercise. It's not something I do often, but I did it just to really pump up the quads for the exercise to follow. So I did 84 for 15, that was just way too easy. 105 for 10; nearly failed and then 119 for 7 + 2 partial reps. Whenever I'm doing leg extensions I'll pretty much always bust out partials because they hurt, and just... yeah they hurt. Burns out that little extra bit.

Then I wanted to do some high rep leg press. That's why I did the extensions, to really focus on the quads for this exercise. I only wanted to do 2 sets due to the rep range. Only at 1pps, serious negative control, and not powering to the point of contraction, just taking the whole movement quite slowly and not locking out (with some 5 second rests). First set was 1pps for 50 reps and then the second for 60 reps. Started to get pins and needs in my feet and calves at about rep 40 on the second set, but my quads weren't failing. Sometimes you've just gotta not be a bitch (or get distracted by that tingly feeling in your feet no homo).

okay, so, for the first time EVER I did hip abductions. Reason being, my chiropractor said that my erectors over-power my hip flexors and that can lead to hunching over later on due to the lack of balance around the hips. Now, visually, my flexors are actually developed-ish, but apparently, they're still weak, so I just want to build them up, and I know it won't take much to get them up to scratch because it's such an easy muscle to build. I guess it's a good idea though to make my legs look even better. So anyway, the weight was in poundage, did 90 for 10, 110 for 10 reps, 110 for 12 then 120 for 10. It actually made them cramp up which is good. My hip flexors are also not very flexible, so I've gotta stretch them.

Then one-leg lying leg curls. I just wanted to do one leg for a change just to really focus on the muscle and the contraction. Did two sets of 20kg for 10 reps, then 25 for 10 and 25 for 8. Then I finished it off with a set with two legs, 35 for 15 reps. I like to do just leg curls for hammies because 1. I like them and I've found they've developed my hammies really well over the past fucking ages. 2. I always do them first in case I run out of time and 3. they're just feel awesome which really comes under 1. I also find with it that it's very good for glutes; like most other hamstring exercises.

There were a few hotties staring at me in the gym and that made me feel very :^o ... except there's no face and the nose is my penis...

They were probably staring at you because you were using their hip abduction machine. Probably never seen a guy on it before. :pfft: :grin:

[Shutupandsquat]

Today was OHMYGODIFEELLIKEFUCKINGSHITAFTERTHISWORKOUT day.

Started off with half squats. Well, just above parallel. I just wanted to hit the quads a bit more. So, I brought my feet at about nipple distance apart. Two sets of 60 for 15 reps to pump up the blood a bit, then 100 for 15, this felt really easy. I did 140 for 5. The weight just felt really heavy. A bit fucking frustrating how hard I've been finding 140 lately! Put on some wraps and 150 for 6. Actually, I think the reason I found the weight felt heavy is because I was controlling it so much. I didn't want to drop too low so that was probably it. Felt it like f*ck in the quads anyway, which is what I was aiming for so why the f*ck am I complaining?!

For a change, I did extensions as the second exercise. It's not something I do often, but I did it just to really pump up the quads for the exercise to follow. So I did 84 for 15, that was just way too easy. 105 for 10; nearly failed and then 119 for 7 + 2 partial reps. Whenever I'm doing leg extensions I'll pretty much always bust out partials because they hurt, and just... yeah they hurt. Burns out that little extra bit.

Then I wanted to do some high rep leg press. That's why I did the extensions, to really focus on the quads for this exercise. I only wanted to do 2 sets due to the rep range. Only at 1pps, serious negative control, and not powering to the point of contraction, just taking the whole movement quite slowly and not locking out (with some 5 second rests). First set was 1pps for 50 reps and then the second for 60 reps. Started to get pins and needs in my feet and calves at about rep 40 on the second set, but my quads weren't failing. Sometimes you've just gotta not be a bitch (or get distracted by that tingly feeling in your feet no homo).

okay, so, for the first time EVER I did hip abductions. Reason being, my chiropractor said that my erectors over-power my hip flexors and that can lead to hunching over later on due to the lack of balance around the hips. Now, visually, my flexors are actually developed-ish, but apparently, they're still weak, so I just want to build them up, and I know it won't take much to get them up to scratch because it's such an easy muscle to build. I guess it's a good idea though to make my legs look even better. So anyway, the weight was in poundage, did 90 for 10, 110 for 10 reps, 110 for 12 then 120 for 10. It actually made them cramp up which is good. My hip flexors are also not very flexible, so I've gotta stretch them.

Then one-leg lying leg curls. I just wanted to do one leg for a change just to really focus on the muscle and the contraction. Did two sets of 20kg for 10 reps, then 25 for 10 and 25 for 8. Then I finished it off with a set with two legs, 35 for 15 reps. I like to do just leg curls for hammies because 1. I like them and I've found they've developed my hammies really well over the past fucking ages. 2. I always do them first in case I run out of time and 3. they're just feel awesome which really comes under 1. I also find with it that it's very good for glutes; like most other hamstring exercises.

There were a few hotties staring at me in the gym and that made me feel very :^o ... except there's no face and the nose is my penis...

They were probably staring at you because you were using their hip abduction machine. Probably never seen a guy on it before. :pfft: :grin:

Just showing them I have a sensitive side too!

[Shutupandsquat]

So today I was just fucking pissed off so I just wanted to throw some weight around. No real aim for this workout. Still doing it smartly and trying to add mass but taking my time.

Deadlifts

60/10

100/5

140/3

180/1

200/1½ (PB) DS! 180/1

Close grip lat pulldowns

54.5/15

63.5/8

72/10

82/8

95.5/4 + 3FR

Wide grip pull ups

BW/10 x 2 sets

neutral grip pull ups

BW/7

Seated rows

82/8

90.5/8

95.5/4 DS! 77/4 DS! 72/3

Tired, gassed. Extremely hard workout. still angry. Whatever

[train hard]

why you so angry? nothing like smashing weights when your angry lol

trainings going mint SAUS !

[Shutupandsquat]

Thanks. Just some stupid family shit. Bitches need stitches.

[Phedder]

Felt the same way before my session today, worked out the anger and left chilled but a little disappointed.

Awesome work on those deadlifts! 210kg at 70kg body weight can't be far off? I'll be 'Mirin 3xbw deads :nod:

[Shutupandsquat]

Felt the same way before my session today, worked out the anger and left chilled but a little disappointed.

Awesome work on those deadlifts! 210kg at 70kg body weight can't be far off? I'll be 'Mirin 3xbw deads :nod:

Actually... now what I think about it... it was 206... That IS 3x bodyweight... I'm 68kg. what'ya know hahaha

[Phedder]

Felt the same way before my session today, worked out the anger and left chilled but a little disappointed.

Awesome work on those deadlifts! 210kg at 70kg body weight can't be far off? I'll be 'Mirin 3xbw deads :nod:

Actually... now what I think about it... it was 206... That IS 3x bodyweight... I'm 68kg. what'ya know hahaha

Forget the clips? 'Mirin :nod:

[Shutupandsquat]

I was angry as f*ck hahaha. I didn't wanna be on camera

[Phedder]

I was angry as f*ck hahaha. I didn't wanna be on camera

I meant the clips to hold the weight on, or spin locks etc to make up the 206kg haha. Get a vid for 210 :nod:

[Shutupandsquat]

I was angry as f*ck hahaha. I didn't wanna be on camera

I meant the clips to hold the weight on, or spin locks etc to make up the 206kg haha. Get a vid for 210 :nod:

Haha nah, wasn't the clips. Just realized that the 25 pounds are 11.4 and the wheels are 20.4. 20.4x8=163.2 11.4x2=22.8 + 20 is 206.

I don't usually add up the decimals, but when I do, it's a personal best.

[HarryB]

I was angry as f*ck hahaha. I didn't wanna be on camera

I meant the clips to hold the weight on, or spin locks etc to make up the 206kg haha. Get a vid for 210 :nod:

Haha nah, wasn't the clips. Just realized that the 25 pounds are 11.4 and the wheels are 20.4. 20.4x8=163.2 11.4x2=22.8 + 20 is 206.

I don't usually add up the decimals, but when I do, it's a personal best.

Nice work on those deads man, you smashed it alright.

[Shutupandsquat]

I meant the clips to hold the weight on, or spin locks etc to make up the 206kg haha. Get a vid for 210 :nod:

Haha nah, wasn't the clips. Just realized that the 25 pounds are 11.4 and the wheels are 20.4. 20.4x8=163.2 11.4x2=22.8 + 20 is 206.

I don't usually add up the decimals, but when I do, it's a personal best.

Nice work on those deads man, you smashed it alright.

Thanks, H. Bottom part came up quite fast. It always does. Hit a sticking point but got through it. Tried another rep hoping the bounce would help but no go. So just dropped it to 180 and hit out a single on that straight after. Feeling it today!

[Shutupandsquat]

Chest and biceps. AWWWWWWWWWWWWWWWWWWWWWYEAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH okaynowdowntobusiness

Started off with some light pec flyes

8/20

12/20 x 2 sets

16/20

22/10 15 second rest (because forearms couldn't handle it, bitch, I know) 22/5

Nautilus machine press

57/20

64/20

71/13

Pec deck (lbs)

100/15

Decided to superset last two sets with dips

100/15 -SS- BW/15

100/13 or 15 -SS- BW/15

Dips

BW/27

Focus was just to pump the chest up and really feel and squeeze it. Quite surprised with how my machine press is going; haven't actually benched or incline BB pressed first in a LONG time, so it would be interesting to see how that would go on a heavy chest day. I'd like a spotter though so we'll see. Chest was quite pumped. Kind of annoying with the flyes and my forearms, but my forearms always seem to fail on high rep flyes, try it.

Onto BOICEPZ

One arm DB curls. I just wanted to focus on the bicep. When I alternate arms, or barbell curl, I tend to swing. Not that it's a bad thing, it gets the weight up and it works. But I just wanted to focus on squeezing the muscle and keep the movement as strict as I could.

Warmed up with 7 for 15 then did 10 for 10 for 3 sets then 12 for 8. Biceps were feeling pumped and as always, vascular. I love being lean because I can see which muscle needs work, but it sucks because it's harder to build fucking muscle. I'M TRYING TO GET FAT THOUGH!

Cable curls next. I like this more of a pump exercise and a pre-cursor to the following exercise, if that makes sense? However, I didn't go high rep range, just normal. So first set was 41 for 12 then 45.5 for 12 and I though, "FOCK DIZ! LETZ DU A DROP SETTTT!" So I did 59 for 5 dropped it to 50 for 5 then dropped it to 41 for 5. Arms were feeling and looking pumped. I wish they were this size cold Ah well, one day they'll be 23 inches.

Hammer curls next. Starting to love these more, but only because I've been focusing on squeeze and negative unlike when I used to just throw it around. Today was a day where I just wanted to throw it around. Pretty much dropping the negative, but still maintaining the squeeze.

First set was 18/10. Haven't thrown hammers around in a while as stated, so I forgot how easy that would be. Then did 22 for 8. I was like, yeah kinda hard, but went up to 26 for 8. Form wasn't pretty, but that's generally what it's like when you're not even focusing on it. I guess with my age, my muscles will only get so round. I don't even know how age plays its part in muscle shape (I know, you can't change shape), but from what I've researched, it does so whatever. Hammers are good for it anyway. Arms and chest were/are pumped.

People were mirin' on the way to and from the gym. It's actually quite annoying when people try take the piss out of you 'cause you're bigger than them. I try laugh it off but it's like, "You're not the first person. You are not funny. f*ck off."

[Shutupandsquat]

Shoulders and tris

Behind the neck Smith machine shoulder press to start off. Just wanting to get the shoulders nice and thick for this workout, so that's basically the aim, don't really need to explain the rest of the workout when that's pretty much it

25/20 x 2 sets

40/12

50/8

65/4 DS! 40/8

Shoulders were nice and pumped to start off. Pressing does wonders for my anterior and medial delts. I would do more sets, but I want to save my elbow and my shoulder (bone).

Then on to machine shoulder press. I like to usually get in two pressing exercises. Like I said, it does wonders for me so why not? I like machine press because the weight is stabilized so each delt is working equally. The weight is in poundage.

110/10

115/10

70/30

The reason I did the pump set was to just put blood in there. That's what high rep sets are for. I planned to do a superset after, so really, this would have them already pumped and so when I do the superset it would just burn that extra bit because all that blood is already in there.

Lateral raises -SS- BB front raises

16/10 -SS- 30/8 x 2 sets

16/10 -SS- 30/9

Then on to rear delts. Only did on exercise for rear delts because on my little warm up set, they just burned instantly. It was ridiculous.

6/10

10/12

10/15

14/15

Just squeezing as much as I could aaaaaand shoulder pump was ridiculous. Not really a ridiculous amount of volume or weight 'cause I was pretty tired. Had a slight headache.

On to tricepsssss

Cable pushdowns

As stated earlier in the week, my triceps need to be overall developed (more so the long head though). Just controlling the negative, and squeezing, and it burns like a beeeeeeeeeetch.

50/10

50/15

63.5/15

72.5/10

82/4 DS! 68/4 DS! 59/3

ERRRRRR GERD DERMED THERT BERRRRRNNNNNN! Blood was pumped in there. Strong-ish for how tired I am.

One arm DB overhead extensions. I feel like the further back my arm is stretched on this exercise, the more it stretches my longhead. Well, it feels that way, not sure if it does work the long head any harder. My left arm is weaker on this exercise because of my elbow being so unco, but that doesn't mean it can't work just as hard.

6/10

8/10 Forced reps on the left arm

8/8 Forced reps on the left arm.

And to polish it off, dips. I just love the feeling that dips give me. The tension doesn't seem to kick in 'til about the 15th rep but after that, it's gewwwwwwwwwd. It's a compound movement, so great for mass, even if there is f*ck all weight to move.

BW/30 x 2 sets

BW/25

Tris were dusted. Since I had already done them earlier in the week, I didn't need to do too many sets, also, I was pushing the time boundary. Just. Want. To. Sleep. :clubbed:

[Shutupandsquat]

So, if anyone is actually up to date with my journal, you'll probably notice that I didn't even train calves last week. Reason being, I'm a lazy c*nt.

So today was chest and calves

Started off with incline bench. Haven't actually done it in a while because I haven't had a spotter. Today; I grew my first pube, manned up and just did it anyway. Warmed up with 45kg for 20 reps for 2 sets. Then did a set of 60 for 10. Felt pretty easy. Then did a set of 70 for 6. I think I could have got out at least another but I was just like, bleh, I have another set.

Now I was contemplating doing 70 for another set, but since I've just hit puberty, I put it up to 75 and got out 3 reps. May have been able to get out another, but my elbow would have probably gone AHAHAHAHA f*ck YOU, FAGGOT! So I dropped it down to 60 and banged out 4 reps, only pressing up just past sticking point to keep constant tension.

So that was my big heavy compound to begin, build some thickness, yeaaah.

On to flat dumbbell press. Well, did my first set of 32 for 8. Safe to say, I didn't realize my chest was THAT gassed until this set. Then I did two sets of 32 for 7 reps. At this point I was a bit mind fucked, but then I got to the next exercise and just WHAAAAAAAAAAT?! You'll see...

So anyway, what I mean is, I went on to nautilus machine press. I couldn't even lift off 84 (which I usually get 10 reps out of) I did two reps at 77 and thought, hmmm feels a little heavier than usual, so I dropped it to 64 and got out 6 reps... did another of 64 for 8. This was just fucking with me 'cause it's a weight I could probably get 15-20 reps out of... actually... I can Then did my final set of 71 for 6 or 7. This.. just.. I don't even...

Final chest exercise, pec deck. The weight is in pounds (as I always state) for any of the newbies to my journal. did 110 for 10, then 130 for 8. At this point I was just like, okay, so my pressing goes weaker than usual after that incline bench, but my pec flyes are stronger than ever? Busted out a set of 150 for 6 on my last set... made me pretty happy actually. Chest is still pumped now, it's ridiculous how good it feels.

Oh... forgot to mention, ('cause I can't be fucked to go back) I got that cumming feeling on DB press. CUM AT ME :twisted: LOLOL

okay so, calves to finish off the workout. Just did a supserset of standing calf raises with seated calf raises. Warmed up with 1pps on standings for 10 reps and 1plate for 10reps on seated then 20 quick unweighted standings to pump the blood in there.

Chucked a 25 pounder on top of the 1plate for seateds. Did 1pps for 10 then 1½plates for 10. Took off the half, added on a wheel. 1pps for 10, then 2plates for 10. Then I added on a wheel per side on standings. 2pps/10, 2plates for 10. I wanted to stop at six but um, f*ck THAT!

Form wise, and this goes for both seated and standing, I got a full stretch at the bottom, and a full squeeze at the top. Holding for half a second at the bottom so I wasn't bouncing, and 1 second at the top so I was squeezing, making sure my negative was 2-3 seconds. That shit, BURNS. Calves were solid and full of blood; PUMPED.

So, I met a guy in the weekend at a party. Don't like him due to him bottling my brother several years ago. He was like "f*ck you're a huge c*nt aye brooooo" Really just didn't want to talk to him. Couldn't hit him 'cause it was one of my best friends 18ths so out of respect...

Anyway, after asking me what I do in the gym and shit (and me ignoring him) he goes, "Bro, do you even go to the gym?" I face palmed and smacked my head with my bottle. Some fuckin' people :roll:

ANYWAY, GOOD WORKOUT, YEAH.

[crazyfacials]

[Shutupandsquat]

Thank you...

Feelsgoodman.jpg

[Shutupandsquat]

Back and biceps

Close grip lat pulldowns

59/15

68/10

77/8

86/7

100/4 DS! 82/3 DS! 68/4

Pretty stoked with the weight that I was pulling. Most I've ever done. and weighing under 68 kilo. Getting a really good stretching and holding a good squeeze while TRYING to control the negative (let it go on a couple of reps). I find that beginning with pulldowns/ups have been a great contribution to my back width. As they should be anyway.

DB rows

50/10

50/8

50/10

Again, stretch, squeeze, negative. Rowing, for most people, would really contribute to the thickness. I find that DB rows and barbell rows also help a lot with my width. But my thickness has been coming up a lot lately due to my improvement in form.

Seated rows.

86/10

95.5/7

104.5/5 DS! 59/12

Trying to focus on the stretch and squeeze more than anything. Seated rows are great for back thickness so I try and get them in to every back workout. Should probably do some t-bar rows to switch it up to be honest, but whatever, it's working for the moment, but that's not to say that I can't do even better. The 104.5 set I was stoked as f*ck! Never even lifted one rep of that before, last rep wasn't that close to contractions but whatever. Dropped it to 59 and squeezed it like a mother f*cker. Holding the squeeze for two seconds; lats started cramping up from how intense the squeeze was. Feelsgoodman.jpg

Cable rope pull overs

50/12

59/8

54.5/9

I was getting an okay squeeze. The first set was good. The last two were pretty average, but my lats were pretty fucked by this point. Rope pull overs have helped a little with my lower insertion in my lats, so getting them in can only improve it. Well, so I hope

Getting on to BOICEPZ

Today I pre-exhausted with an isolation movement to help bring out that thur peak

Machine preacher curls (lbs)

Warming up with one arm

15/15

Going on to two arms, working sets.

50/10

60/7

50/9

I like this machine because I can really feel my biceps squeeze. Feels like the peak is going to rip through the skin every time. I guess that's proof that I really am squeezing the muscle and not just saying I am.

Alternating DB curls.

8/10 + 10/10 + 12/3

12/10 + 10/4 + /10

HOLY MOTHER OF PUMP! Took out my forearms with this as well. The blood just pumped straight there after this. A little disappointed that I couldn't get 10 reps on the 12 (first set) or the 10 (second) but that's failure for you.

I basically did this to put the blood in the muscle (also to add mass derp) because I planned on doing another isolation movement after this to target the peak even more, and I figured it would work better if there was even more blood pumped into the muscle.

Concentration curls

10/8

8/10 x 2 sets

Couldn't lift much since my biceps were so pumped. But that doesn't matter, pushed it to failure. Reason for this was described just above so yeah.

Didn't do deadlifts because I didn't have time to fit it in, which sucks, but shit happens, guess I'ma just have to speed up my workout even more.

Might get some measurements tonight. Maybe post them up if I'm happy with them hahaha

[Shutupandsquat]

Today I did chest and shoulders. Not the combinations I'd normally do, but training arms on Saturday with Peter so I thought I'd work them in this week. Haven't done legs because I had a headache that day but whatever.

Also, didn't do rear delts today, did back yesterday anyway.

Started off with incline pec flyes. Drew my shoulder blades back like benching. Shortened my arms, but allowed me to squeeze a lot better at the top and I still got a good stretch. Shortened the rep range because my grip starts to come in too much, and whilst I'm still squeezing the muscle, I'm not able to do as many reps because of it.

warmed up with 10 for 15 reps

14/15

18/15

24/10 then a dropset to 14 for 8.

That drop to the 14s made my shoulders burn quite a bit.

Over to the nautilus machine. I just like this because it feels kinda like a dumbbell press (why not just dumbbell press then?!). Did two sets of 57 for 15 then a final set of 36 for 35. Put my elbows up a bit on the last set to eliminate my tris (as been suggested by IDW (yes I do still pay attention)) and felt it a lot more in the chest.

This is where I decided, hmmm I'll do shoulders after this, let's wrap up chest. So I did a superset of gayble cross overs with regular press ups. The weight of the plates on this cable machine is unknown so whatever.

8plates/8 -SS- BW/10

8plates/7 -SS- BW/8

8plates/7 -SS- BW/9½ (couldn't quite hit lockout but still up far enough for it to work the pecs)

So that was chest left done very nicely. Had a good pump. Chest is definitely growing because - even though I had the pump - I could see the shelf of my chest in my peripheral vision. Even if I do with my chest high, still counts.

So, on to them deltoids.

Began with a bit of FST-7 again with lateral raises to pre-exhaust. Add a bit of shape to them delts.

first set was 8/15 but that was just a warm up so doesn't count as my first set.

12/15 x 2 sets

12/12 x 4 sets

12/15

PUMPED! Fought like f*ck on that last set. Wanted to quit at 11 but I was like, "Bro... you serious? Fuckin' pussy ass nigga bitch ass motha fucka nigga motha fucka nigga yeaaahhhhh" Okay... not really... but I pretty mentally abused myself for even thinking of quitting.

On to machine nautilus press. Facing towards the pad. When facing towards the pad, the angle the your delts follow is a bit unnatural, which is why the weight isn't impressive, but boy does it work them!

43/8

36/11

36/10

Wasn't really locking out, just keeping it very constant. If I locked out, I'd feel my shoulder click and it was just really annoying.

Had a little bit of time before I would (well as people believe) go catabolic so put in another superset. So I put cable upright rows with cable front raises.

59/12 -SS- 27.5/6

63.5/10 -SS- 22.5/8

63.5/12 -SS- 22.5/11 or 13

done. Felt a bit of a better pump in my left delt than my right :-s a little weird but whatever, shit happens. My right delt would most likely be more dominant anyway.

Today wasn't really a heavy workout by any means, only one compound movement for each muscle and they were both on machines. I just wanted to pump blood in there, squeezing the muscle. I'll still grow anyway. Forgot to take cock UHH I MEAN MUSCLE MEASUREMENTS LAST NIGHT.

Damn cable kept catching on my pants on the front raises. I think it re-ripped them. BASTARDS