Swollen Dolan

[hhhh1]

whered you get yours from? (might have to pm me so we dont both get banned)

[Shutupandsquat]

whered you get yours from? (might have to pm me so we dont both get banned)

MODS allow people to discuss gear, I'm sure we're allowed to discuss test boosting supplements. And I'm not advertising either, I think people would be much better off knowing where to get it. I got it from Bodybuilding.com 'cause Pete was doing a bulk order, so I put some of my things in so it was cheaper. I'm sure you could get it elsewhere, but I wouldn't know bro.

Edit: I had really good gains last year from it. Squat +25kg and even more reps. Deadlift about 10kg for an extra rep or two. Bench increased like crazy. DB chest press went from like 26kg for 8 reps to 30 for 10 in a matter of weeks.

[PeterDolan]

Lol strong sarcasm detection itt

[hhhh1]

Lol strong sarcasm detection itt

haha yeah was joking about a couple of things but i seriously am keen to try it.

i see bodybuilding.co.nz has it, might buy from them...

http://www.bodybuilding.co.nz/d-aspartic-pro-nutratech.html

did you get any negative side effects from using it last time?

[Shutupandsquat]

I was joking in my first sentence. But wanted the mods to know I'm not advertising :pfft:

Side-effects? Horny rage a couple weeks in. And my dick grew 5 inches. Click here to see how I did it.

But srs, no side-effects other than the increase in hormones (and whores that moaned) but that's to be expected.

[Shutupandsquat]

Worked my breasticles and calves today.

Basic aim for chest was just muscle thickness really. Peter wanted to go heavy so we did. I wanted to incline bench but whatever hahaha.

Started off with flat bench because Peter wanted to.

60/15

80/5 x 2 sets

100/1

110/2 FR Didn't even get the first rep. 100 was fucking easy so I was pretty surprised, but oh well.

Incline db press

30/10

32.5/8

40/5FR

Incline flyes

18/12

22.5/8

27.5/8FR

Flat hammer strength bench

2pps/10

2½pps/7

3pps/4FR DS! 2pps/4 very short range reps DS! 1pps/7 full ROM

Then on to calves

Standing calf raises superset with machine toe press. Haven't done calves in fucking ages so I wanted to smoke them. The standing calf raise machine is very shit and gets stuck, but that makes it good for resistance.

75/10 -SS- 150/10

75/12 -SS- 150/10

90/12 -SS- 150/15

105/10 -SS- 150/12

Fucking pumped throughout the chest and calves. Had to walk home afterwards so that was a light set of calves hahaha. Felt good though to do chest again.

[Shutupandsquat]

So yeah, back todaiii.

Started off with deadlifts

60/5

100/4

140/2 (failure LOLJK)

180/4 \:D/ New personal best. Not bad.

close grip pull downs

50/15

59/10

68/10

77/8

86/6

50/18

Wide grip pull ups superset with neutral grip seated rows

BW/8 -SS- 68/8

BW/7 -SS- 68/8

BW/8 -SS- 68/10

Rope pull overs

50/10 x 2 sets

50/12

So today was kind of targeted more towards the thickness side of things, but still hitting width. Felt pretty strong on deadlifts. I only got 180 for 1 on Monday. So an improvement. Original personal best was 180 for 3. I felt like I may have grinded for another but I didn't want to tear a bicep. Best to be safe (kinda). Got a lot of pump in there and it felt good!

[Shutupandsquat]

Been a hard couple of days trolling NZ Aesthetics. Really took it out of me.

Hit shoulders and tris today with big P-diddy Dolan.

I chose to start off with BB press. Going quite heavy. BOULDERS

40/15

60/6

60/10

80/5FR DS! 70/5FR 60/5FR fuckkkkkkk

Now to start acquiring shouldetics?

BB upright rows

50/12

50 or 60/8

60/7

Seated lateral raises. Did these so we couldn't cheat and just focused on the squeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeze.

12/10

14/10 FR

14/8FR

Then we did a superset. One arm, reverse cable flues, superset with cable lateral raises from behind the back. Weights in pounds.

30/15 -SS- 30/10

40/12 -SS- 30/6

40/12 -SS- 20/10

Got a REALLY good pump all over my delts. They'll be hurting tomorrow.

and now on to shrugs. Two weeks in a row? What is this? Hahaha, better make them grow, don't want them to be behind.

140/10

180/8

220/8 HEOWL YEAH! Never shrugged 5pps before. I know it's only shrugs, but whatever.

On to triceps, the weight of the cables are in pounds so yeah. Rope pushdowns.

80/20

110/12

130/10

180/8FR Pretty good I think. Getting a lot stronger now.

Of course, you have to have a free-weight exercise in there, so we did standing skull crushers with an EZ bar.

32.5/12

42.5/8

42.5/6FR DS! 32.5/6FR FUUARRK. I THINK I was getting a good stretch, sure felt like it. The one thing I don't like about these, is that it pulls you backwards and hurts your erectors a bit but it's all good when you can suck it up and grow balls.

Then we finished it off with one arm concentrated extensions. On a cable machine; much like a bicep concentration curl, but pulling down, instead of up. Weight is in pounds once again.

20/25

30/12 x 2 sets

40/8 Pretty much all forced reps on the left arm, only one forced rep on the right.

So I had a ridiculous pump. Could barely get my hands behind my back. It was awesome. Here's some progress pics.

I think my chest has improved a lot. Well really, my upper body as a whole. You judge.

[hhhh1]

strong glutes

[Shutupandsquat]

[Shutupandsquat]

Legs.

I was going to train with Peter, ended up coming in about 15 minutes later and doing my own thing but got a spot from him on my last set of squats.

So started off with squats, planned on going heavy, didn't do so, but that's okay.

60/10 x 2 sets

100/10

140/8

140/20FR FUCKKKKKK! Got 13 or 14 reps on my own. Could have probably got the 15th on my own as well, but Pete didn't want me to grind; he wanted me to keep the flow going so I could hit more reps.

Leg press

4pps/15

5pps/12

5pps/20

Leg extensions superset with lying leg curls (I think it's in pounds)

70/15 -SS- 50/15

80/20 -SS- 65/12

80/15 -SS- 65/12

Completely rooted. Not many exercises, but don't really need to so long as the muscle is being put to failure. Those squats; f*ck.

[HarryB]

Definitely thickening up bro... looking good, upper body gaining nicely.

[Shutupandsquat]

Definitely thickening up bro... looking good, upper body gaining nicely.

Thanks H. It's good to have photos to properly recognize the gains, but I have noticed them, especially the chest.

Speaking of chest, did that today with PD then calves without him.

Started off with some relatively heavy incline benching.

40/20

60/10

70/10 (Was a bit what the f*ck for me. Haven't done that many reps at that weight on incline before)

So after that I was tossing up between 80 and 90. My mental rule is, if I'm deciding between two weights, which is the heaviest?

90/6FR Got the first 3 on my own which is pretty boss. Feeling goooooooooooooooooooooooooooooood.

Haven't used the machines at this gym. I wanted to do machine press because it's already stabilized and that way I could just focus on the squeeze. Weight in pounds yo.

90/20

120/10

150/7FR DS! 105/5 DS! 75/6

So I was pretty pumped by this point. Pete wanted to do some pec deck flyes, but didn't like the ROM so instead we did them gayble crossovers. POUNDS YET AGAIN.

50/15

65/12

80/6 + 3 forced reps holding 5 second squeeze at the point of contraction.

And finishing it off with some incline dumbbell press. Of course, we can't be completely beta. Gotta be alpha!

27.5/8FR Fucking pumped, I could barely move this girl's weight. Quite demeaning hahaha.

27.5/9FR DS! 16/5 + 4 partials. FDSUIGNKSDFL;G

Chest was extremely pumped. With those partials, it was just trying to squeeze the muscle as much as possible. Shit did it work. Today's chest workout was great and I'ma be hurtin' tomorrow.

On to calves. Went and saw the chiropractor today so the muscles around my spine are still adjusting, so I didn't want to do any form of standing calf raises for the fact that it could risk compression on my spine.

So I did some machine toe press and it's in pounds (as is the next exercise)

90/20 x 2 sets to warm up

150/15

210/15

Then seated calf raises. This machine is a little worse for wear. It's not bad, but you can't really get a stretch at the bottom. Good in the sense that your calf is under constant tension. Bad because you can't make the muscle get a full range of motion like it should/

45/15

45/20

60/20

Calves were pretty pumped as well. Feeling nice and solid. Chest pump has just disappeared, and now it's turning into IOMS. What a good feeling.

Weight is up to 71 today. Not really an important weigh-in because it isn't a weekly thing, but if I was to count it, I would have gained roughly 4kg over the past 2 weeks and staying roughly the same body fat %

[Shutupandsquat]

Thought I'd just update what's been going on. Spine is sore as f*ck from legs on Wednesday, so haven't been able to do back the past three days (maybe tomorrow depending on how I feel). My back was feeling better yesterday, but a bad sleep quickly fucked it.

Still feeling good mentally though, and physically, other than the back.

I've been consistent with the D-aspartic acid, first thing every morning and the gains have been tremendous. Upper body getting a lot thicker and better. Legs too, but I'm not concerned about them.

Nutrition has been up and down, good on days that I work out, and days that I don't are sometimes off. Not having enough protein and all that jazz. But I'm making gains and the bitches aren't mirin'. My dick is too big; unaesthetic :pfft:

[Shutupandsquat]

Went in and did arms today. Only going light, because my back is THAT bad.

started off with machine preacher curls for the peak (lbs)

one arm to warm up

20/10

on to two arms

20/15

30/12

40/10

40/11 dropset 30/5

Alt DB curls

7/20

10/15

8/20

Cable curls (lbs)

50/25 x 2 sets

50/20

On to triceps. Only did cable and machine movements because the way free weight tricep exercises are, it would be far too much pain for my back to handle.

Begun with rope pushdowns (lbs)

40/35

50/20

50/15

60/20

Machine tricep extensions superset with machine dips (basically the extension machine ghettoed out).

40/10 -SS- 40/20

40/15 -SS- 60/20

40/20 -SS- 80/20

so yeah. Back was still hurting doing these exercises, but not too much. The pain is only on one side of my back. It's in the thoracic part of the spine, just below the cervical (so between the shoulder blades). It hurts to breathe so it's pretty rooted at the moment. Sucks hard. Still got a good pump and just focused on the tension and squeezing.

[Shutupandsquat]

Did some shoulders today. I was originally going to do chest, but the pressing put too much pressure on my back, so no go.

Did some high reps again, so that my back stays safe, beginning with a superset. Lateral raises with rear raises, on an incline bench.

7/15 -SS- 7/10 x 2 sets to warm up. Got a good amount of blood in there and a good pump. Second set was more like a working set.

7/25 -SS- 7/12

7/30 -SS- 7/15

Then on to some machine pressing, keeping it quite light. Weight is in pounds.

45/30

45/15

45/15 + 3 partial reps.

I liked the angle of this machine, because the seat is on a tiny incline, so you're really hitting the anterior and medial delts.

So, I had a huge pump by this point, and didn't really feel like I needed to do anymore medial/anterior exercises, but I just did a couple of sets of dumbbell upright rows just to really squeeze the muscle.

10/15 x 2 sets

Then finished it off with some reverse pec deck, weight is in pounds.

40/20 x 2 sets

40/25

Shoulders were fucking gone. Forgot to do calves, again. Been REALLY REALLY lazy with them. Reckon with all these days off I've had, I'd get off my ass and do some unweighted calf raises on steps or something. Something for me to think about.

[Shutupandsquat]

Had a gig on Saturday, so I fucked my back a little bit more in the pit hahaha. It's coming right though, turns out I've pinched a nerve. While doing sound-check, I was moving around a bit and pain went down to my elbow. So, it's good that I did that, despite it hurting, I now know the reason for all this grief has been a pinched nerve, so I'm more at ease knowing what's wrong.

So went and did some arms today, still giving chest, back and legs a rest because of my back.

Started off with biceps and hitting it up with an isolation movement to hit the peak. High pully cable curls.. Weight is in pounds.

30/15 x 2 sets

40/10 x 2 sets

50/8 DS! 30/8

I was really focussing on the contraction, squeezing like hell. felt good

then on to some relatively heavy bicep curls

31/10

31/12

41/5

Last set, I was swinging it up, but I was still controlling the negative and swinging. I like to swing just to get it out of the bottom, but I try make the top half of the movement as much of the bicep as possibly. When I'm cheating that is.

The simultaneous DB curls. Doing running the racks.

10/10 + 11/10 + 12/7

12/10 + 11/10 + 10/10

Had to take a 5 second rest on the second set, after the 5th rep on 10 kg. So much blood in my arms, just needed to let it flow a bit so I could lift again.

On to triceps, just started off with some cable bar pushdowns. Pulling it from over my head, so that I can't cheat (as much). pounds again

70/15

100/15

130/10

160/10

190/5FR

Triceps were feeling pretty good, and my back was feeling good too so I decided to do some dips.

BW/30

+ 2 chains/15

+3 chains/11 DS! BW/8

Felt like I was getting a good stretch. Each chain weighs 5kgs (well I weighed one, so I'm assuming they're all the same). They're a lot different to plates on a belt. Can't put on anywhere near as much weight, but it's harder because it 'causes your body to automatically lean forward. Then again, I only weigh 71 kg so it's pretty much the same weight hahahaha.

Finished it off with some relatively high rep rope cable extensions, weight in pounds.

40/30

50/27

Arms felt pumped aaaaaaaas. Biceps felt like they were going to tear through my skin, and they hurt now. Hopefully I can maybe grow a muscle or two.

[hhhh1]

So went and did some arms today, still giving chest, back and legs a rest because of my back.

lol your only training arms now, or shoulders too?

living the dream man. when will it be my turn?

[Shutupandsquat]

So went and did some arms today, still giving chest, back and legs a rest because of my back.

lol your only training arms now, or shoulders too?

living the dream man. when will it be my turn?

Shoulders as well. I'll probably see how back goes this week and give it a little train. But for now, those are the only things I can really train

[Shutupandsquat]

Just did a quick home work out. Didn't go to the gym because it was calves and abs. Worked out arms yesterday and can't really do anything other than legs, and I don't think I'd get a solid workout from leg extensions, lunges and leg curls. So yeah calves and abs at home.

Did some unweighted standing calf raises on the stairs. Did one leg for 4 sets of 20 reps, then did a set of 60 with two legs. No rest periods, the only rest periods were when the other leg was working.

Then did some crunches with my legs supported by a set. Did two sets of 50 with a 1ish minute rest, then went out to the steps again, and did one more set of 30 with one leg each. Then back inside and did a set of 80 for crunches.

That was my gay little workout and I feel aesthetic already =P~

[Shutupandsquat]

So, for the first time in forever, I trained back! Also did a bit of rear delts and bis.

started off with some deadlifts for some thickness, weren't high reps, just a low weight to warm up, so wouldn't have done much for thickness.

60/6

100/6 x 2 sets

I was just going up slowly and going down slowly, to ensure that I couldn't jar my back in anyway.

Then for lats, I started off with some neutral grip pull downs to get some contraction going. Still working around the back so it was high-ish reps.

56/15 x 3 sets

42/20

Machine pull overs

80/6 back was starting to hurt so dropped it to 50 and hit out 10

50/15

50/20

Wide grip pull ups superset with close grip pull ups

BW/3 -SS- BW/4

BW/5 -SS- BW/5

BW/7 -SS-

Machine one arm rows

42/20 x 3 sets

Last two sets were one followed by the other.

Rear raises

12/15

10/15

7/20

Alt. DB curls.

8/15 x 2 sets

14/10

18/7

22.5/4 DS! 8/12

BB 21s

23 x 3 sets

So I was pretty gassed after this, got in done in about 55 minutes. The high reps and high sets takes up a lot of time.

Felt good to actually have a back pump, haven't had one in so long. Hopefully will be able to start smashing it soon enough.

Good workout though, I was able to train properly hard.

[Shutupandsquat]

So uhh, went and did some chest and tris at about 4 o'clock. Started work at 7 so it's been a long day, and I have the mrs 18th. So tonight will be fun. Suiting up howl yeah, but, that's for drinking business, this is for the business.

Started off with some light flat bench. Keeping safe for back blah blah.

50/25

50/15

60/12

60/15

70/6 DS! 60/6

Then machine press to get the chest feeling it.

57/10 x 2 sets

36/20 + 5 partials. I was just squeezing like hell for those 20 reps, wasn't really feeling it, so did 5 partials, although I could have locked out, I just did power partials, and that made the chest pumped.

Pec deck (lbs)

100/15 x 2

160/5 DS! 100/8

that pumped me up like hell. Didn't expect to get that many reps at 160 pounds with all the sets and reps before hand.

Moved on to some incline press. Definitely wasn't strong by this point, but that's okay.

24/9

24/8

V-bar push downs.

36/20

45.5/15

63.5/8

68/5 DS! 54.5/5 DS! 41/6

Standing overhead skull-crushers (EZ-bar)

22.5/15

22.5/10 x 2 sets

EZ-bar cable pushdowns superset with dips

45.5/10 -SS- BW/10

45.5/10 -SS- BW/8

45.5/10 -SS- BW/5

Tris and chest were pumped as hell. Back still has DOMS

I was able to go heavier on tris than chest because doing chest has more pressure on my back (benching, gravity has a more direct angle).

Anyway, got a really good pump all around. Time to make this training completely redundant and get off my tits.

[Shutupandsquat]

So, I did shoulders and calves today. Was going to see Harry, but ended up not seeing him so yeah.

Begun with some lateral raises to pump the blood in there, went relatively heavy because my back is about 93.54%

8/15 x 2 sets

14/10

17/10

22/7 then dropset to 9/21

Went on to hammer strength shoulder press as one of my compounds. Kind of like a dumbbell press, but just harder. I like the stretch and it gives me a good pump so fuckin yeah and stuff..

1pps/10

1pps/8

1pps/10 + 2 partial reps.

Machine press, facing towards the set. I feel the movement, through my elbows, is tighter facing towards the seat, and it stresses the muscle more, as well as not being able to lift as heavy. Weight is in pounds.

75/9 x 2 sets

75/10

Then, for a change, I did some barbell front raises. I like these for putting the blood in there and just polishing off the anterior delts.

26/12

26/10

26/19

Fuaarrr, then on to rear delts. All I did for them is reverse pec deck. For some reason my rear delts just respond to hardly being worked. Weight is in pounds

60/20

70/10

90/8 DS! 50/10

Shoulders were fried. Completely sore, and pumped. As usual, felt my heart beat in my delts.

Now on to calves. It was pretty simple

175(lbs)/15 x 6 sets.

That got the burn very quick. I got to set 4 and though, might as well do a 5th and the same after that. Calves were completely solid, and then a brisk walk home to really get them finished (not srs).

A very good workout, done in about 45 or so minutes.

[deeseenz]

phhuccckk. tank. nice bro !

[Shutupandsquat]

phhuccckk. tank. nice bro !

Hahaha, thanks mate, but still far from tank.