Swollen Dolan

[Shutupandsquat]

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

First time I've trained arms on their own in a while... well probably like a month, but I don't train arms as a whole often now. Didn't have problems with anything today though so that's always a good sign. If any problems do occur, I will be sure to stay safe x0

[Shutupandsquat]

Today I did my breasts and my biceps.

So, started off with incline bench, and I felt weak as I hadn't eaten much prior to this because I spent the day sleeping and at a course for work.

bar/20

60/10

60/10

70/5

60/10 (last two reps with 5 second pause at bottom)

Flat hammer press. I like this because of the stretch I can get on this. It's not a seated hammer press either, it's a lying one so there's the factor of gravity. And back to the stretch, gives me a great pump and I feel like this will play a big part in my chest development

1pps/15

1½pps/10

2pps/6 DS! 1pps/10 or 12

Incline flyes, because I just need to for development.

22.5/7 x 2 sets

22.5/6

Butterfly pec deck. I like this machine because of the position of my elbows which leads to a fucking awesome contraction and really pumps blood in.

50/8 x 2 sets

40/15

Alt. DB bicep curls

7/heaps just to warm up. Did the reps until my heart was contempt

8/15

6/20

6/20

Decided I would do pec deck superset with hammer curls. Reason being - as stated a couple days ago - when training multiple muscles, I want to just remind the muscle that it has been worked and not let it go cold.

120/8 -SS- 12.5/10 x 2 sets

120/8 -SS- 12.5/10

Fucking pec deck pulled me on the last set (because you have to reach the WHOLE way around) and smashed my head into a metal corner. Ah well hahaha.

DB preacher curls

6/15

10/10

10/12

and done. Got IOMS which is awesome. Felt like I really needed to compensate for the time I've missed from the gym. Legs tomorrow then shoulders on Thursday.

[Shutupandsquat]

Massive bicep and chest DOMS today. Tricep DOMS still lingering a little.

Legs today and started off with squats

60/10

60/15

100/10

140/6

180/5 (wraps)

60/13 all reps controlled on the way down for at LEAST 5 seconds.

Lying leg curls superset with walking lunges

80/10 -SS- 30/8 x 2 sets

50/20

leg extensions (pounds)

70/15

70/25

100/15

Went to go do hack squats but one of the pins on the left side wouldn't budge so I couldn't hit depth so instead did front squats for the first time in fucking AGES

60/12

60/15 x 2 sets

So yeah, pretty stoked with squats. Not really an in depth log today, couldn't be fucked. Basically just wanted to make mass and vary rep ranges.

[PeterDolan]

Re: pin

Smack it with a 5lb plate til it move

[Shutupandsquat]

Re: pin

Smack it with a 5lb plate til it move

[Phedder]

Re: pin

Smack it with a 5lb plate til it move

Well... that could work.

Brute force usually solves most issues in the gym. If you can't move something, try harder! :pfft:

[Shutupandsquat]

Re: pin

Smack it with a 5lb plate til it move

Well... that could work.

Brute force usually solves most issues in the gym. If you can't move something, try harder! :pfft:

I tried my hardest

Did me some deltoids today. Decided I'd do f*ck loads of pressing for some mass. I might start doing it from now on. However, the smith machine is a little fucked. will just do dumbbells instead.

BB press

Bar/20

40/15

50/10

60/8

70/7FR

Hammer strength press

1pps/6

1pps/7

1pps/11FR (got 8 on my own) + 3 negatives.

Lateral raises

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/10

18/10 + 3 forced reps using the hips to swing it up, one arm per time.

Behind the neck smith machine press. This smith machine bar actually has weight, so I did include the bar.

40/8

40/6

40/7FR or something like that

Rear raises

12/15

18/10

22.5/6 DS! 12/7

First shoulder workout for a while and it was great. Will probably start doing 3 presses per workout (at least 2) now. Just to add mass and why not? It will work.

Great pump and it took me a while just 'cause I didn't really know where all the equipment and such was. Still getting used to the place.

[PeterDolan]

Don't get too caught up in doing too many compounds. You need to hit different angles and fibres, up and down over head can only stimulate so much

[Shutupandsquat]

Don't get too caught up in doing too many compounds. You need to hit different angles and fibres, up and down over head can only stimulate so much

Meant to say most workouts. Me no silly. Still gonna have ones where I do two compounds. But I want to be keeping at 2 a minimum. Might have the odd one where there's only 1 but yeah.

[Shutupandsquat]

did calves and arms todaiii

Can't really completely remember the workout. Still getting used to them using mostly pounds for the machines, so it's kind of hard to remember at the moment.

Anyway, I did the same workout as Peter except with calves at the start while I waited for him. Just lighter weights for MOST exercises.

I did get 20kg for 8 reps on bicep curls which is pretty awesome. Pete gave me a tiny tiny spot through the very top just to get a real good contraction but yeah.

Sorry for my mind escaping me haha.

It was a good workout, felt really strong and yesssss

[Shutupandsquat]

Legs today

Started off with some heavy squats for mass. About 69 kg again..

60/15 x 2 sets

100/10

140/6

160/3

Then I wrapped up for my heavy set

190/4FR All reps were spotted, but I'll still take it. Legs will grow. Pretty disappointed that I didn't even get one rep on my own, I know that I can though when I feel full strength.

140/6 with wraps

100/12 I had no more left in the tank. I was just gone and my hands were getting pins and needles

Hack squats. Not really a great range of motion on this bitch but whateva. I can still get the legs activated.

2pps/10 x 2 sets

2pps/16

Leg extensions superset with hammies. Get the pump heaps in there.

50/15 -SS- 50/15

70/15 -SS- 65/15

80/15 -SS- 65/15

Then polishing it off with some unweighted lunges. We was too gassed for weights hahah.

15 x 2 sets

Done and dusted. Again, pretty gutted that I didn't even get one rep on my own of 190, but that's okay. I probably would have if I fought for it, but Pete likes to move things along :pfft:

[crazyfacials]

how come you didn't make your toshy touch the ground with hack squats?

I wish you were doing the squats on top of this toilet while making sounds

[Shutupandsquat]

Thank you, Dave. lolol

CAN U NOT REEEED NIGGA?! Not a great range of motion on hacks, that's as low as that bitch goes...

[Shutupandsquat]

SHULDAZ ND TRYEZ

But srs, shoulders and triceps today. Just hittin' up that thurr mass and up a kg from yesterday (doesn't actually count for anything but yay 70kg again)

Started off with DB shoulder press, haven't done it in a long time and damn it felt good and I felt strong.

18/15 x 2 sets

20/10

25/8

30/8 FR

Then, We went on to machine press Weights in pounds

75/10

105/8FR

105/11 FR DS! 75/4

Then we moved on to lateral raises. Peter did running the racks, I just did straight sets, but decreasing weight each set to just put the blood in there.

18/10

16/10

14/15

moving on to triceps. We started off with cable pushdowns but brought the bar from over our heads so that way, no cheating. Weights in pounds

100/15

120/12

140/8

150/8FR

100/13

On to incline skulls to target the short head. I've never actually done incline skulls before. Funny how you're actually stronger on it. I was expecting to be weaker, like the whole benching law, but no.

42.5/11

52.5/8FR (Elbow went funny on the last rep)

52.5/11FR

Fished off with some band thingy push downs. They more like a rope, but you don't actually have to twist them out to squeeze better. You can just rotate your hands inside the band. Much better IMO, because it's easier to get the squeeze which to me, makes it better for growth. Again, weight is in pounds.

80/10

80/8

110/11FR DS! 80/3 + 5 partials. Or something like that.

Good workout and completely gassed. Sweaty as balls... no really, my balls are really sweaty.

[Shutupandsquat]

Pointless update

Been feeling pretty sick for the last couple of days but today is real BLEGH! Taking today and the next few days off. Sucks.

[hhhh1]

welcome to the nzbb 'doesnt even lift' crew

[Shutupandsquat]

welcome to the nzbb 'doesnt even lift' crew

Lol. Been too sick the last couple of days. Nothing is open tomorrow, and I have work on Saturday the whole time my gym is open. So it's closed when my sift finishes. But, I'll join the crew for a bit.

[Shutupandsquat]

First time in nearly a week, actually lifted some weight. Feelsgoodman.

So, I did back today, hitting width and thickness, no real specific target. And pre exhausted lats just 'cause. Started off with deadlifts. Haven't done deadlifts in a while so I was pretty weak, which sucks, but what can ya do really. Just gonna have to get back on the horse and start trying to move some weight. Not really used to training this early either (8.30am). Probably my earliest session in like 2 years haha. Anyway, deads looked like this.

60/5 x 2

100/5

140/1

180/1

Sucks, it came up quick-ish, but then when I went on the negative, the weight just dropped and I wasn't gonna get it back up.

So moving on to lats, I did machine pull overs superset with pulls ups. I was doing variations of pull ups to hit the lats on different angles, making sure the back is just getting nailed all over. Weight for the machine pull-overs is in pounds.

80/10 -SS- BW/8 (wide grip) (warm up set)

90/10 -SS- BW/10 (wide grip)

90/10 -SS- BW/7 (Underhand close)

110/9 -SS- BW/8 (Neutral grip)

So I was pretty gassed after that. Back was just smoked all over already, and blood was pumped into the whole thing, which is good. Moved on to one arm dumbbell rows. Couldn't go as heavy as usual because I was so fried but that's okay. Plus, we haven't really got our heavy dumbbells yet (heaviest is 44, going up to 80; apparently).

44/8 x 2

44/10

Then moved on to a hammer strength-type row. Weight is in pounds.

90/10

105/8

70/15

And I was finished. Fucking good to get back in the gym. Just need to get my split sorted out and shit. Back is totally annihilated and pumped. Kind of been ignoring calves lately, bad, I know, but I'll get on top of it. I always do (no hetero).

[Shutupandsquat]

Time to update the ol' journal.

Did shoulders and triceps today with the tiny Peter Dolan.

Started off with dumbbell shoulder press for some intense mass. Yes. Intense. Like... really intense.. so intense that it was intense... but srs

18/15

22.5/12

25/8

35/8FR (First 5 or so on my own so I was feeling pretty decent)

Then moved on to upright rows. Haven't actually done them in a while, and after my second set, as usual, I could feel my pulse in my delts. Getting the elbows nice and high

40/12

50/10

50/10FR

Now moving on to lateral raises. My form went a bit poos on my third set, but Peter got all, "YOU'RE FUCKEN DOING IT WRONG" and corrected me.

12/20

17/10

20/10

7/32

Then on to shrugs, which I haven't done in a while either. Time to grow some traps.

140/10

180/8

180/1 SNAP! Right strap broke, so I used Peter's. Fuckin lucky it wasn't rack pulls, otherwise it would have been a torn tricep and probably rotator cuff/completely torn off arm.

Used Pete's straps and got 180 for 8.

Then on to triceps, we did some cable push downs to pump some blood in there. Weight is in pounds.

100/15

120/10

150/8

180/6FR + 3 negatives then dropset to 90 pounds and got out 6 reps then did 4 partials from the stretch position. What a f*ck load of shit for one set hahahah.

Then overhead extensions with a rope on the cable. I'm used to bringing it from the bottom, but Pete set it at the top, so I accidentally did a set of pushdowns lolol. so that was like 80pounds for 8 before Pete pulled me up haha, now to the overheads.

80/10

80/10

80/13 and this set was superset with dips which was just bodyweight for 12 reps.

Then moved on to dips, doing another two sets. The chains we used are like 15 or 20kg each. Haven't weighed them so will have to find that out.

+1chain/12

+2chains/7 or 8 then dropset to one chain for 3 reps then drop to bodyweight for 6 reps.

So that was the workout and I was completely done after that. Sweating like hell and an awesome pump.

Got work tomorrow from 11-8 so I MIGHT do an early leg session.

[I Declare War]

Great reading. Very visual. I like the torn off arm part.

I think I might get some new straps tomorrrow before I attempt 8pps on rack pulls. Cant be having a torn off arm!

[Shutupandsquat]

Great reading. Very visual. I like the torn off arm part.

I think I might get some new straps tomorrrow before I attempt 8pps on rack pulls. Cant be having a torn off arm!

Hahaha, that would suck. Well, the strap already had a rip in it, it was slightly held together, but that completely fucked it.

[I Declare War]

Great reading. Very visual. I like the torn off arm part.

I think I might get some new straps tomorrrow before I attempt 8pps on rack pulls. Cant be having a torn off arm!

Hahaha, that would suck. Well, the strap already had a rip in it, it was slightly held together, but that completely fucked it.

Yeah, once they're like that, they can go at any time. Mine are both ripped a bit, definitely on the way out. I actually went in to the getstrength.com shop to get new ones some months back, but they don't make the particular heavy duty ones that I've got anymore.

:cry:

[Shutupandsquat]

Did legs after a 9 hour shift so yeah. Was a little worn out, butt f*ck it (no homo)

Started off with squats. Wanted to test 1Rm but didn't really. What I mean is, I wanted to do 210, and the heaviest I've ever done is 180 (5 reps), and I didn't really do anything heavier than 180 other than 210.

60/10

100/10

140/3

180/1

then wrapped up for my last set

210/0

I went down, got deep, but I paused in the hole unfortunately. Pushed out of it a little. but then hit sticking point and it wasn't going anywhere. Sucks because I know I can get it. First time attempting it though. 3 times bodyweight, so I'll be stoked when I hit it.

Was just focused on getting a pump and switching things up from here on in.

Leg extensions -SS- lying leg curls

70/15 -SS- 50/10

84/12 -SS- 55/8

98/10 -SS- 55/8

Leg press (30 second rest periods)

5pps/10 x 2 sets

5pps/15

On leg seated leg curls

32.5/10

18/15

18/11

18/6

Last 3 sets were one continuous set. So left leg would get a rest while right leg was working and visa versa.

A little gutted about squats, but it's okay. I know I'll get it.

Sitting around 70kilo at the moment, so 2kgs over the past week. Still lean.

I know it isn't ALL muscle, but it's still quality gains since bicep veins are still shows, quad and hammy separation still there.

Got me some D-aspartic acid which I'll start on tomorrow. Did it last year and gained a f*ck load of weight from it, so, hoping the same will happen again.

[hhhh1]

Got me some D-aspartic acid which I'll start on tomorrow. Did it last year and gained a f*ck load of weight from it, so, hoping the same will happen again.

i was thinking of trying this too. can u still claim natty aftere a DAA cycle though?

[Shutupandsquat]

Got me some D-aspartic acid which I'll start on tomorrow. Did it last year and gained a f*ck load of weight from it, so, hoping the same will happen again.

i was thinking of trying this too. can u still claim natty aftere a DAA cycle though?

Lolyes.