Swollen Dolan

[HarryB]

Good work on back, don't always have to do deadlifts sometimes just focussing on clean contractions and tight form is just as good and more muscle specific.

Nice to see you hammering biceps too bro. Got to get those biceps to stay ahead of those Dolan forearms.

[Shutupandsquat]

Good work on back, don't always have to do deadlifts sometimes just focussing on clean contractions and tight form is just as good and more muscle specific.

good point

Nice to see you hammering biceps too bro. Got to get those biceps to stay ahead of those Dolan forearms.

I think I'll die if my forearms just look like meat connected to a twig.

chest and calves today

Beginning with pre-exhaustion with pec deck to warm it up. Weight is in pounds

60/20

70/15

80/20

100/20

130/8 DS! 100/7

Negative was good, but focusing mainly on the contraction. Put blood in my chest like f*ck.

Decided to do some cable flyes and superset it with dips. My forearms had some DOMS from yesterdays workout so I don't think they would have handled high rep dumbbell flyes all too well

22.5/12 -SS- BW/15

22.5/12 -SS- BW/20

27.5/10 -SS- BW/15

Chest was PUMPED by this point so I decided to do incline bench. No real reason, but I figured it would be a chance to practice technique with the high reps as well as working to failure. By technique, I basically mean bringing it down evenly and putting it up evenly even when my chest is gassed. Makes sense to me; if I can do it when gassed, I can do it when fresh. My form is usually good, but just eeking out those last couple of reps is when it goes bad. SO ANYWAY

45/20 x 3 sets

Now on to calves. Did standing calf raises to beginnnnnn. Just medium rep range with the same weight

40/20

40/15 x 4 sets

Machine toe press

136/20 x 2 sets

136/30 FUYCMV,ZXMNSVJKODVNB;SDKLJBNKJSDLBN BURRNNRNRNUGERUIGNSDFKL;GNSJKK! OWWW!

Last set of calves killed me, put pins and needles all through my calves and feet! Instant onset of muscle soreness in my pecs. Right pec feels a little bit tighter and sore. Sickest chest pump I've ever had.

[Shutupandsquat]

Didn't do delts and tris on Saturday because I was too tired.

Today was chest and tris

Started off with incline dumbbell press, not feeling as strong as usual

20/20

20/15

18/10

32/10

36/5

Then on to flat bench

70/8

70/7

70/9

Flat machine press (lbs)

150/12

170/8

215/6

Pec deck

120/10

140/6 or 8. Stopped after that set because my left elbow kept clicking on every rep

on to triceps

One arm cable pull downs

9/20

9/25

9/20

9/15

Seated over head barbell extensions

25/12

25/10

25/13

Dips

BW/15 x 2 sets

BW/17 or something

Good pump blahblah.

[Shutupandsquat]

Legs today

Started off with lying leg curls to warm up the hammys and target them so I can make the little bitches grow

35/15 x 2 sets

50/10

60/8

40/15

Now on to squats

60/10

60/15

100/10

140/5

Wrapped up

165/4

Didn't really want to go heavier 'cause I didn't want to risk my back but it was still good, and legs felt it.

on to single leg extensions

30/10 x 3 sets

That really pumped the blood into my quads. Wanted to get blood completely in there for the next exercises.

So, lying leg curls again, but superset with lunges. That's why I wanted the blood in my quads, so the legs overall would be completely rooted.

40/10 -SS- BW/15

50/8 -SS- BW/15

55/8 -SS- BW/15

60/7 -SS- BW/15

Gassed by the end. Didn't need to puke as bad as I usually do because I went at a time where it was quite cool, but it was still quite muggy. The only reason I got the puke feeling was because I had so much water, I needed to burp/fart and nothing would happen so it just sat there and made me feel uncomfortable.

[Shutupandsquat]

Late night training. Went and saw my mates body today then had work after so yeah. Funeral tomorrow, so not sure if I'll train. Have to get up at like 5.30 or so for work.

Did back tonight

Started off with close grip pull downs. Once again, I only had one strap, and I'm pretty sure I had put them both in so f*ck knows.

54.5/15

54.5/10

68/10

77/8

91/4 DS! 68/6

Behind the neck pull ups -SS- regular pull ups (neutral grip)

BW/4 -SS- BW/3

BW/5 -SS- BW/3

BW/7 -SS- BW/2

The reason I did this, was to sort of squeeze the overall back. So, behidn the neck, to try and get in the insertions of the lats. Reps didn't matter too much, just making the muscle fail.

Seated rows

59/15

59/12 x 2 sets

One arm nautilus pull downs. This machine is kind of like a hammer strength row, but from a high angle, and pre-loaded.

30/10 x 2 sets

36/8

So, mainly focusing on the squeeze of the contraction throughout every exercise, worked like a charm. Still hanging around 68.5kg

[Shutupandsquat]

Okay, got back into the gym today and did legs. My wrist isn't feeling to great at the moment, punched a concrete wall in the weekend so I didn't end up hitting the guy I wanted. Probably a better idea since the cops turned up. People these days... Anyway, legs

Started off with leg extensions to pump the blood into the quads, first two sets with one leg.

30/15 x 2 sets

And now moving on to two legs

77/15

91/12

Then I went off and did some seated leg curls to pump the blood into the hammy and glutes.

41/15 x 2 sets

45.5/15

63.5/13 DS! 36/12

Then on to some high ish rep squats

60/20 x 2 sets

60/21

The blood was all up in my legs and glutes, hurt like a bitch and started to feel hot and like shit.

Lying leg curs

45/8 x 2 sets and called it quits there. I felt like shit and really hot. Haven't had much sleep all weekend. Anyway, not long into my walk home, I puked my fucking ring out. Yes, I know, I'm a pussy. Whatever, I'll make sure I get everything I need back in.

[hhhh1]

Okay, got back into the gym today and did legs. My wrist isn't feeling to great at the moment

i know that feel man, ever since our internet came off dial up speed...but yeah not really a smart thing to do hitting a wall.

punched a clothesline pole few years ago, knuckle still a bit fucked.

next time just smash a bottle on someones car or something

[Shutupandsquat]

Okay, got back into the gym today and did legs. My wrist isn't feeling to great at the moment

i know that feel man, ever since our internet came off dial up speed...but yeah not really a smart thing to do hitting a wall.

punched a clothesline pole few years ago, knuckle still a bit fucked.

next time just smash a bottle on someones car or something

Gonna have to change wrists for wanking ;'(

But srs, I know it was smart but it was just annoying. Police woman was a bitch too. Was explaining in detail what happened and she was all, "I don't need to know that, just tell me what happened." So I'm like, "Well that guy that ran off when you guys came was being a dick..."

[tinytraps]

. Anyway, not long into my walk home, I puked my fucking ring out.

What did you wipe with? Nothing like a mud but while walking home :shifty:

Next time punch the dude and have sex with his missus. At least then you will be able to fap

[Shutupandsquat]

. Anyway, not long into my walk home, I puked my fucking ring out.

What did you wipe with? Nothing like a mud but while walking home :shifty:

Next time punch the dude and have sex with his missus. At least then you will be able to fap

Lol. Nah she was fat and had pointy elbows.

The worse thing was, this guy was like early 40s. MATURREEEE

[Shutupandsquat]

Thought I should update you guys in what the f*ck has been going on lately, for those who give a shit - this is not a training session.

So a couple weeks ago my mate took his own life, so I trained for most of that week. But then after the funeral most the time was spent out or getting pissed and being extremely fucking tired. Then during one of these nights I ended up fucking my wrist (I think from punching a concrete wall - still cracked the wall lolol massthetics)

Wrist is starting to come right but it's still a bit sore. Haven't trained delts in about 3 or 4 weeks which sucks. I wanna train them tomorrow, but I can't with the wrist (unless I want to leave out compounds but f*ck that). So I'll probably train back or arms tomorrow, most likely back with Peter. I'll be joining the new gym tomorrow so whoever wants training vidyas from Pete and I, can get them.

Diet over the past week has been okay. I've had days where I'm really good, days where I've been really shit. I feel like my chest has grown a bit as well, but not completely sure. Regardless, diet shall be getting back on schedule since I should start getting back into training again.

[Shutupandsquat]

ALRIGHT P-HAGGOTS!

Shit's getting back on track... speaking of back, today I trained that and calves with Peter.

Started off with machine pull overs to pre-exhaust

60/12

70/12

90/10

110/8 FR

130/8 FR

Then on to close grip, neutral grip pull ups

BW/15

BW/12

BW/12FR

BB rows

60/20 x 2 sets

60/17 15 second rest 60/6

One arm machine rows

60/12

75/12FR

90/8FR (I think that was the weight)

Hypers

BW/20

+20/10 with last 3 reps 2 second squeeze at point of contraction, getting high as f*ck.

Rack deads/pulls, whatever you wanna call them

100/10

180/4 grip was being gay, because the bar doesn't really have grip

Machine toe press

Dunno what the weights were but the reps went

20

15

12

12

15 with 15 bounces at the stretch position.

Good workout, great pump. Had about 16 hours sleep so feeling great! Here's a video of my shitty racks.

[train hard]

sad news about your mate SUAS you had every right to want to go out and get smashed punching block walls but lol i have done that and you always seem to lose that fight for some reason trainings still looking solid!

[Shutupandsquat]

sad news about your mate SUAS you had every right to want to go out and get smashed punching block walls but lol i have done that and you always seem to lose that fight for some reason trainings still looking solid!

Thank you man. Probably gonna have regular videos so yeah... well, I don't actually know haha

[tinytraps]

Stink to hear about your mate bro. Lifes a bitch but at the end of the day you only have control and influence over yourself. Good to hear that training is on track again.

Pre exhausting with the machine pullovers reminds me of Dorian. Was this session inspired by the shadow?

[Shutupandsquat]

Pre exhausting with the machine pullovers reminds me of Dorian. Was this session inspired by the shadow?

Hahah, well Peter said, "This is how Dorian got massive lats!" So I assume so hahaha. The only exercise I had really decided on was the pull ups. I generally never base my workouts around anyone in particular, I usually decide, "Okay, I'm doing back today, and I wanna build thickness, so here's how I'm gonna do it." So I guess you'll have to ask Pete hahaha. I like the pull overs though, it's a good stretch and a good contraction.

[PeterDolan]

Yeah definitely inspired by Dorian but the exercises are selected purely on what I like to do, coincidently, it's (almost) identical to Dorians haha

Most of my training is inspired, one way or another by the great one

Harley, I've told Kyle how mean Blood 'n Guts is but he still hasn't watched it. Please make him aware

[tinytraps]

KYLE AWARE YOURSELF BRAH MORE AWESOME THAN A THREESOME WITH MIDGETS

[Shutupandsquat]

WE WATCHED IT TOGETHER BEFORE PETER?! REMEMBER?! IT WAS A SUNNY DAY, AND WE WERE ABOUT TO GO OUT FOR A TRAIN TOGETHER! IT WAS A VERY SPECIAL DAY FOR ME! I'VE CHERISHED THAT MOMENT 'TIL THIS VERY DAY! HOW COULD YOU FORGET?!

COME ON YAAAIIITZ!

[PeterDolan]

WE WATCHED IT TOGETHER BEFORE PETER?! REMEMBER?! IT WAS A SUNNY DAY, AND WE WERE ABOUT TO GO OUT FOR A TRAIN TOGETHER! IT WAS A VERY SPECIAL DAY FOR ME! I'VE CHERISHED THAT MOMENT 'TIL THIS VERY DAY! HOW COULD YOU FORGET?!

COME ON YAAAIIITZ!

You barely watched it you foolish, foolish sucka

[Shutupandsquat]

WE WATCHED IT TOGETHER BEFORE PETER?! REMEMBER?! IT WAS A SUNNY DAY, AND WE WERE ABOUT TO GO OUT FOR A TRAIN TOGETHER! IT WAS A VERY SPECIAL DAY FOR ME! I'VE CHERISHED THAT MOMENT 'TIL THIS VERY DAY! HOW COULD YOU FORGET?!

COME ON YAAAIIITZ!

You barely watched it you foolish, foolish sucka

I did so watch it

[Shutupandsquat]

weeeeeeeellllllllll decided I'd go in and do arms. Already done legs this week and I didn't really want to do any pressing movements 'cause of my wrist blahblah. Doing arms seemed a little riskay, but I just wanted to see how it went, and wrist didn't f*ck out at all - still no tricep compounds.

Started off with machine preacher curls to be safe on my poor wittle wist and to bring out peak, as well as pump blood into the biceps. Weight is in pounds.

30/20

40/15

50/10

60/7 DS! 40/5 NICE AND PUMPED

Moving on to Ez-bar curls as a compound movement. Went heavy-ish

32.5/10 x 2 sets

42.5/5

Then starting to get the ol' triceps involved. Machine tricep extensions (pounds) superset with dumbbell curls. Now, I'm just going to start testing something, not just doing biceps or triceps then moving on to the other muscle afterwards.

What I mean is, say I do triceps, then biceps after, my triceps can get like a 20 minute - half an hour rest, so I'm just going to try keep them involved and see how that goes growth-wise.

50/20 just to warm up the triceps

75/15 -SS- 14/8

90/10 -SS- 14/8

110/5 -SS- 14/12

Why I went heavy on that last set for triceps, I have no fucking clue...

this time a full tricep superset. Underhand pull downs with dumbbell overhead extensions. Usually, I'd probably do that variable second (the weight that changes) because you can change the weight so you can get out more reps or less reps whatever. But with underhand pull downs, if you can't get out the reps you want, you don't feel it, and if it's too light, you don't feel it (well for me).

36/15 -SS- 22/10

41/10 -SS- 22/8

41/15 -SS- 22/9 When it comes to my last set, I always wanna do better than the set beforehand. I'm sure everyone else is like that.

Now, back to the keeping the muscle involved thing, another superset, but with biceps involved again. So just dusting it off with cable pushdowns superset with cable curls, in one consistent set. So if I'm getting both muscles to finish off the workout, they're both freshly fucked.

50/10 -SS- 41/10 x 2

50/9 -SS- 41/9 or 12 or something. But yeah, one big set, smashed me completely. Starting to get back into it now, and I'm feeling a lot better mentally knowing that I'm not a fucking lazy c*nt.

[Dinahlady]

Risky or Risqué ??!

[Shutupandsquat]

Risky or Risqué ??!

Like risky, but RISKAAAAY! So pronounced Risqué

[hhhh1]

be careful man. i used to do db bench press and ezi-bar curls alternating each set. gives good stability for the db bench but at a cost of what?

got sore as f*ck tendons and that shin-splint feeling in my forearms and it got progressively worse untill i stopped doing bis/tris on same day. please...stay safe