Swollen Dolan

[Shutupandsquat]

Went in and did legs today, finally. Wasn't as hard as usual (on the lungs) because I didn't do barbell squats. Back has just come right, not putting it back out.

Begun with leg extensions to pump the blood in there. Weight is in pounds.

70/15

100/15

130/12

180/12

200(stack)/8 DS! 100/13

Then some lying leg curls to get the hammys involved. Again, in pounds.

50/12

80/10

95/8

125(stack)/4 DS! 80/4 DS! 50/5

Leg press.

5pps/10

8pps/10

10pps/3 fucking hell. I should have wrapped up. This leg press sticks at the bottom, which gives it more resistance and harder to push out of the hole. So the fucking weight collapsed on me, nearly broke my ankles. Praise the lord for being short.

After like 10 minutes of trying to get the weights off and return the machine to its original position (was more like 5 minutes), I went and did a couple of sets of dumbbell lunges. Just two sets of 27.5kg in each hand for 10 reps.

Then on to hack squats. Just nice and light, focusing on the negative. I had my legs out as far in front and as wide as possible; this way I could hit the glutes and hammys more direct, and quads still weren't ignored.

1pps/15 x 2 sets

1pps/26.

Fried. Like I said at the beginning, it wasn't as hard on my lungs as usual, but it was extremely hard on my legs. Hammys, glutes, and quads all feel torn. Feelsgoodman.jpg

[deeseenz]

Tank cuuuuuunt!

[Shutupandsquat]

Did back today, just working around thickness

Started off with one arm machine rows. In pounds

75/15 x 2 sets

105/8 x 2 sets

75/11

Wide grip pull downs

56/12

70/10

86/5 DS! 63/5

Seated rows. I like this because I was using two different handles. What I mean is, one handle connected to a chain, and another handle connected to a chain. Made it really good for the contraction, because I was able to split them so I could squeeze my back to the ultimate. Weight is in pounds

165/8 Didn't like the squeeze (or lack there of) that I was getting so dropped the weight

150/8 Much better

150/11

Then some machine pull overs. Moved the arm rest things back more, so I could get a really good stretch. Weight is in pounds.

60/16

80/8

70/9

One arm DB rows. My rest period was the other arm working, so basically just consistent sets.

37.5/10

37.5/6

Then topped it off with some deadlifts. Still working around the back, so I wasn't really pulling up as fast as I could, and was controlling the weight down a lot, so I didn't jar anything. However, this did make it very hard working for my erectors so, it's a two way street.

100/6

140/5 x 2 sets

Finished. Good pump. Finally lifting heavy ish again. Weighing around 72 at the moment.

[Shutupandsquat]

Did some chest, tris and calves today.

Started off with incline DB press. Haven't done this heavy in a while, (I think?)

20/15 x 2 sets

27.5/12

30/8

35/5 Dropset 22.5/6 dropset 17/a whole lot of partials just squeezing.

Flat hammer press

2pps/8 x 2 sets

2½pps/3 dropset 1pps/19 + 5 partials

Pretty stoked with that. 100 for a triple, and that's with lift off being from the stretch position and without a spot.

Gayble cross overs

50lbs/20

80lbs/9

Incline flyes

20/8 x 2 sets

20/11

I was just focusing on getting a complete stretch. Felt really good.

On to triceps.

Rope overhead extensions. Taking it from the bottom.

40lbs/20

65lbs/15

80lbs/12

95lbs/8

Hammer strength close grip bench. I know this wouldn't be "recommended" having done chest first, but I see that as even more of a reason to do it. Why? Because the chest is already done and burned, so it isn't really gonna help anything, and my triceps would have to work harder.

1pps/15

2pps/5 DS! 1pps/17 I ended up going to partials, so I started squeezing hard.

Then finished off triceps with cable push downs, with my back towards the cable, reducing ability to cheat. 30 second rest periods.

100lbs/10

100lbs/12

100lbs/14

Seated calf raises. Haven't done these in ages so a bit weak.

30lbs/20

60lbs/15

90lbs/12

105/10

150/5 Went to do a dropset, but the pads on your legs are so uncomfortable that little weight hurt my quads from that set. Pussy, I know, so went and did another exercises.

Machine toe press

245lbs/10

280lbs/10

300lbs/8 dropset 250lbs/5 dropset 225lbs/11 very short reps, just to burn the calves.

So, I finished off with a really good pump all over. Chest is gone, triceps, gone, calves... well they never REALLY fail, they're always fine later that night. Hopefully they'll hurt in the morning.

[Shutupandsquat]

Did biceps, abs and calves today. Nothing too fancy.

DB curls for mass

8/20

11/15

14/12

18/10

25/2 dropset 22.5/3 dropset 17/5 dropset 10/20ish

machine preacher curls

50lbs/6 x 2 sets. Just really feeling the squeeze and controlling the negative

30lbs/16

Cable curls

65lbs/15 x 2 sets

80lbs/15

BB curls (running the racks)

15/10 + 18/10 + 23/10

23/10 + 18/10 + 15/10

Hanging leg raises

10 x 4 sets last set superset with crunches for 50 or 60 reps

Machine toe press

225/15

255/15

345/15 x 2 sets

Good workout. It wasn't anything really anything to break a sweat over, but the intensity was high and I got a great pump.

ORSUM

[Shutupandsquat]

Did me some shoulders todai big boiz and gurlzzzzz.

Seated BB press.

bar/heaps

60/5

60/8

60/10

70/5

70/6FR

Lateral raises

14/10

18/10. I was using my body to swing the weight up for the first 4 reps. Decided to stop swinging, and reset my body after every rep, so I was just bringing it up from the side.

Then did some pyramiding but without any rest on lateral raises.

8/10

10/10

12/10

10/5

8/6

Hammer strength press thing.

20kg/15 x 2 sets

1pps/7

DB upright rows

22.5/8

18/10

18/13

Reverse pec deck

40lbs/20

70lbs/15

100lbs/8 dropset 70lbs/6

Rear raises

12.5/10 x 2 sets

8/22

BB shrugs

100/7

140/10

180/10

220/7 last set was superset with shrugs on the flat bench machine to burn it out with 2pps/30

[Shutupandsquat]

Did legs today, just turned out to be 50 minutes of my girlfriend annoying the f*ck out of me, but with a good pump.

Started off with lying leg curls

40/20

50/15

65/15

80/10

95/8

110/8

Hack squats

1pps/15 Knees were hurting so I just went and did one set of 30 reps at 100lbs on leg extensions just to lube up the knees, and warm up the quads.

then back to hack squats. Didn't want to hurt myself, so did 1pps for 15 reps to see if it felt better, and it felt much better.

then I did 2 plates on one side and 3 on the other side for 8 reps. Thought I had 3 plates each side, but nope, so then reversed it and did another 8 reps.

3pps/5 dropset 2pps/7 dropset 1pps/15

Kind of annoyed me. I would have had more reps on that 3 plates per side if it weren't for the previous two sets but oh well.

Then on to some high rep leg press

1pps/50 x 2 sets

1pps/70 FUUUUCUKINGUFNGSDJFNGFBF :shock:

quads were ridiculously pumped so just did one more exercise, stiff leg deads. Now, I wasn't coming down a long way to stretch the hammies, instead, I was just bending my legs a little more than usual, and sticking my ass out more, while trying to keep the bar out, and that gave me a really good stretch plus, pulling up, only using he hammys, gave me a good feeling

60/12

100/12

140/10

Heaviest I've done on stiff legs, however, I'm used to doing them on a box, so I can get the bar to my toes, but not today. However, the feeling was just as good if not better, because I used to feel a bit of pain in my ACLs doing it on a box.

So now my legs are fucking pumped as hell. Good workout

[Shutupandsquat]

Back and a little bit of biceps.

Back is feeling 100% but, it's only feeling that way, doesn't mean it is, so although I did a heavy session, I did not deadlift, despite stiff leg deads yesterday.The difference being with those exercises, is that the normal deadlift could jar my back on contact with the ground.

Anyway, begun with close grip pulldowns.

56/15

63/10

77/8

84/8

98/4 dropset 70/5 dropset 56/6 not bad for 72kg hahahaha :pfft:

one arm DB rows

44/10

44/8

44/6 last two sets were one after the other.

Machine pull overs

70lbs/10

80lbs/8

80lbs/9

Neutral grip pull ups

BW/8 x 2 sets

+2chains/7

Hypers

BW/15

+15/8 x 2 sets

B curls

16/10

20/10

26/10

41/5 dropset 13/20 With the 13, I was just power up, control down for 5 seconds on each rep. Gave me a good pump.

Hammer curls

17/10

20/8

22.5/8

27.5/8

Done. Back had a good pump, especially the erectors and biceps felt pretty good too despite the minimal work.

[Shutupandsquat]

inb4 bung eye

[HarryB]

inb4 bung eye

GROWING man... well done!

[Shutupandsquat]

Thanks H. Doing another D-Aspartic Acid cycle in about two weeks time, so I'll definitely be adding more mass. This time the container is 300g as opposed to 100g, so it should last 3 times as long.

Did chest and triceps today

Started off with incline bench because that's apparently the mass builder of all mass builders, and lets face it, I need it.

40/20

40/15

60/10

70/8

80/7FR dropset 60/7 partials

Pretty gutted, got the first 3 or 4 of 80 on my own, but I know I can do it with 90. Ah well.

Flat DB press

30/8

30/5 Chest was pretty tanked, just had nothing left. God I'm a pussy.

18/27

Butterfly pec deck. Haven't done this in AGES so yeah.

50lbs/10 x 2 sets

55lbs/9

Incline flyes

18/10

18/15

Chest was fully pumped from both the fly movements. Now on to triceps.

Rope pushdowns

80lbs/15

80lbs/10

95lbs/10

110lbs/10

Hammer strength close grip bench superset with standing two hand DB overhand extensions

1pps/20 -SS- 17/10

1½pps/10 -SS- 17/8

2pps/7FR -SS- 17/4

Gassed completely. Triceps felt like balloons, and chest was hard and full. feelsgood

[HarryB]

Then you'll still have 10 or so weeks to prep for the WGTN show! Perfect timing really. Almost like you planned it!!!

[Shutupandsquat]

Then you'll still have 10 or so weeks to prep for the WGTN show! Perfect timing really. Almost like you planned it!!!

... You and Peter can f*ck off hahaha

[HarryB]

Then you'll still have 10 or so weeks to prep for the WGTN show! Perfect timing really. Almost like you planned it!!!

... You and Peter can f*ck off hahaha

:shock: :shock: :shock:

Did he say that too? Hmmmm spooky... well maybe you should just do it!!

[Shutupandsquat]

I know he's in your ear about it, you bastard.

[Shutupandsquat]

Delts and calves

Started off with barbell shoulder press

bar/15

40/20

60/12

70/8FR Only a light spot from the missus.

80/5FR Big spot from the brother hahaha. Knows how to make me work (no homo)

Lateral raises

16/10

20/10

8/44 After this set, I was like, meh. 15 seconds later HOLY MOTHER OF PUMP!

Machine press

90/12

120/10

150/5FR dropset 105/6 power partials

Shoulder bombs

8/10

8/15

12/8

Rear raises

9/15

10/10 x 2 sets

12.5/10

14/10

Machine toe press

205lbs/15

270lbs/15

355 (or whatever the stack is)/10 x 3 sets

150/20

150/26 + 3 forced negatives

OH THEM FORCED NEGATIVES! f*ck YOU PETER!

So, overall a great workout. Shoulders and calves are damned PUMPED!

So, the plan has been to compete next year, well, change of plans after sticking to it for so long. I'll do a short diet, and compete at Wellingtons. So if I lose to TLAF, there's my excuse, your diet is twice as long as mine, c*nt! hahahaha.

Just been looking at my physique, and I feel I can do a little bit of damage, and talking to Harry, he did bring up the good point of the rebound I'll get from it, much like I did last year (now weighing more than what I did this time last year, and much leaner).

Depending on how I feel my physique looks, I may go to nationals. But, I'm just wondering if I compete Juniors against TLAF or teenagers. Much more competition in the Juniors, so we'll see.

[Shutupandsquat]

Legs todayyy

So, warmed up with leg extensions. Wanted to get the blood into the quads, and "lube" up the knees.

One leg to begin with

50lbs/15

then onto two legs

100lbs/15

140lbs/15 x 3 sets

Now on to squats. Feels good to be squatting again, haven't done it since I fucked up my back. So it's been a while.

60/10

100/10 wow this was easy

140/10 Haven't got 140 for 10 without wraps in AGES! And, usually I'd stop at like the 6th rep and rest a little, but today, it was all constant, so I'm now officially, the strongest I have ever been for legs.

180/5. Wrapped up, but no spotter. So definitely the strongest my legs have ever been, and with the sets, and an extra exercise before hand. It's good

60/20

100/20 Could have got more reps, but I could feel my back slightly it was nothing painful, and nothing really noticeable, but, I'm not risking it

Leg press

2pps/20 x 2 sets

1pps/60 feet went numb so re-racked and had about a 5-10 second rest, then got back into it and got another 41 so 1pps/101 DALMATIANS! But srsly, this gave me a crazy pump. Had some little rests in between of course, but nothing ridiculous. Like, get out 20 reps, have a 3 second breather.

Lying leg curls

50lbs/10

80lbs/10

110lbs/5 DS! 50lbs/7 (controlling the f*ck out of the negative) + 2 forced negatives.

done and fucking sdjgkdg

Great session! Legs are feeling stronger than ever. Letting my back heal has done wonders. Wonder what I could squat with a belt :think: :pfft:

[Shutupandsquat]

Chest and tris tonight. Been feeling quite strong lately, so hopefully deadlifts will be fun tomorrow.

Begun with flat bench. Just felt like it

60/15 x 2 sets

80/10

90/8

100/6FR got the first 4 on my own.

Butterfly pec deck. Dunno why I'm doing a fly movement second, just did it.

50lbs/12

70lbs/10

100lbs(stack)/4 dropset 50lbs/18

Incline DB press

27.5/10

30/7 laaaaaame.

35/4 dropset 18/13 or something like that. With the 18s, I wasn't really focusing on a full range of motion, just getting a stretch, pushing up half way and squeezing at where "sticking point" would usually be.

Hopefully I'll get 35 for a full set when I'm fresh because I had to do lift off as well.

Incline flyes

20/10

20/8

on to triceps

Straight bar, cable pushdowns.

110lbs/15

140lbs/10

170lbs/6

185lbs/4 dropset 110/4 or 5 dropset 80/8 + 4 partial reps

Dips

BW/10

+2chains/6

+2 chains/5 dropset +1 chains/4 dropset BW/8

Machine tricep extensions

70lbs/20

80lbs/15

90lbs/20

Good feel. Chest was gone, getting the squeeze after going heavy is something I've liked to do lately, and it has been working. Sure, my chest is still lagging, but it is improving, and that is what's vital.

Triceps are also catching up.

[Shutupandsquat]

Back and a little bit of bis

Started off with deadlifts, wanted to see how much I could do without straps. Didn't really do a max, but you'll read about it.

60/10

100/5 x 2 sets

140/5

180/1 Never tried it without straps, and got it pretty easy. I wouldn't say it was smooth, but it was easy. I wanted to attempt 200, but I felt my right trap pull a little, and if I had gone up to 200, I may have torn it. Asked Pete if I should try 200 or what, he just said do as many reps as you can at 180.

180/2 Not really that stoked, not a personal best, however, I've never tried doing 180 for reps after doing a single, so I guess it's okay. At least I got a good pump, and it's my first time deadlifting 180 in a while, so strength should be back up soon.

Neutral grip pull downs

63/10 x 2 sets

77/8

91/8FR

98/6FR

No comments on this other than I got a good squeeze. Form was decently strict.

BB rows.

60/10

100/10

100/12

First time barbell rowing in a few months. Reason being, that's what started my back issues, however, up until that point, my back was growing very well, and I feel these were an important contributor towards it. I know not to push through the bad pains, so I don't see myself doing it again soon... hopefully.

Last set, I superset with a set of close grip pull ups for 8 reps

Then another set of pull ups for 10 reps, and then another for 8 superset with rope pull overs, which was 95lbs/12

Then one more set of rope pull overs 125/10

So that was back done. Main target was just overall development. I wanted to go for thickness, but I thought, eh, my whole back needs a lot of work.

Now on to biceps, I didn't do much really, I've already done back, and the rows, pull downs and pull ups worked biceps as a secondary muscle, so all I did was cable curls superset with barbell curls. I did one set of 90/15 on cable curls just to properly pump the blood into the muscle.

140/6 -SS- 20/10

110/8 -SS- 20/10

110/8 -SS- 20/11

So, biceps had a decently good pump, and so did back. I only really feel the back pump a whole lot when I start doing a lot of high rep stuff, but that's the same with all the muscles. I don't feel the back pump (unless it's erectors) most of the time, but I can see it. I dunno, it's fucked. I know my back isn't as developed as I would like it to be, but it's devloping

[Shutupandsquat]

Rear lat shot today

[Shutupandsquat]

MONDAY, MONDAY, MONDAY!

Today was shoulders and I just came to the conclusion that I forgot rear delts. No drama, I can do them on back day.

Lateral raises superset with barbell press. I just wanted to pump the blood in there with the lateral raises, then pump more blood in, while tearing the fibres with the barbell press. Yes, I know alteral raises do that too, but compound movements would be more efficient with it (or so one would think).

7/15 -SS- Bar/10

7/15 -SS- Bar/20

14/10 -SS- 40/15

14/10 -SS- 50/8

14/15 -SS- 50/8

Feeling nice and pumped right now, so I moved on to hammer strength shoulder press

10kg per side/15

10kg/20

10kg/20 20 second rest 10kg/8 12 seconds rest 10kg/4 8 second rest 10kg/4 4 second rest 10kg/4 partials

I told myself I was going to hit 40 reps, and I almost did, thought I'd make it interesting though. How ever many reps I had left, was the amount of rest time I was allowed. Got a good pump. Thing about this piece of equipment, you don't need to go heavy for the weight to be heavy. It's good.

Ez-bar upright rows

32.5/20

52.5/10

52.5/12

Shrugs

100/15

140/10

180/10

Aaaaand on to calves. Did a lot more than usual, which was good.

Machine toe press

265lbs (or something like that) for 20 reps

355/10 x 3 sets

Standing calf raises superset with seated calf raises. The good thing about both pieces of equipment is that they're shit hahaha. Seriously; because the equipment sticks, it adds more resistance, like more weight, except you don't need to go heavy to feel it. But you're actually going heavier, than what you think you are.

90lbs/10 -SS- 45lbs/10 x 2 sets

120lbs/10 -SS- 45lbs/10

Done. Calves were the most pumped they've been in a while. Really hurt on the walk home which was good. Shoulders had a pretty good workout, just a bit of a retard for missing rear delts, but that's easily fixed

[Shutupandsquat]

Legs today.

Started off with leg extensions again. This will most likely become my first quad movement for the next few months due to the cold.

100lbs/20

140lbs/15 x 2 sets

200lbs/8

Squats

60/10 x 2 sets

100/10

140/8

Now I could have easily got 10 with the 140, but I wanted to save my legs for the final set.

180/8FR \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ \:D/ Got the first 6 on my own.. STOKED! Could have probably got 7 on my own, but would have been a grind so Peter gave me a light spot to keep it rolling, and by the 8th, I was hit hard.

Lying leg curls

50lbs/12

80lbs/10 x 2 sets

95lbs/8

Leg press superset with lunges. I just wanted to put as much blood as I could into my legs.

5pps/15 -SS- BW/15 x 2 sets

5pps/15 -SS- 30kilo DBs/10 f*ck!!!

I was gone. That last set just put me on my ass, literally.

So, I'm getting pretty fat now, weighed in at 74 today with my shoes on. But they're really light so I'd say about 73.5. Yup... getting really fat hahahaha

[Shutupandsquat]

Trained chest and triceps early this morning (8.30 is ridiculously early for me) since I've got work at 11. I keep looking at my physique and thinking, "Man, my lower pecs need a lot of work." But I know it's because my pecs as a whole are so shit hahaha.

So begun with some incline bench, to change that shitness. Had no spotter, so what you see here is all me.

Bar/20

40/15

60/10

70/8 (could have got 10 but wanted to save myself)

80/5 Had to re rack because the bar kept hitting my headphones, on the part that holds the wires. Difficult to explain, needless to say, it was making me bleed. Anyway, explaining that took ages, but it took me 2 seconds to fixed, unracked straight away and busted out another rep. So basically 80/6. My strength is coming along in leaps and bounds, I hope it will continue once I begin my diet in 3 weeks.

Flat DB press

30/10

35/5

25/15

This got me pretty good. That last set pumped the blood in there really good. On that 15th rep, I got halfway up, and my body said no, and my mind agreed for a split-second and then it changed its mind, and pushed it up.

Now, after two heavy exercises, and continuing on from that last set, I just wanted to put blood into the muscle and I did it with the Butterfly pec deck.

70lbs/10

50lbs/15 x 2 sets

Now the chest was nice and full with blood, went on to another compound movement with dips.

BW/20

+1 chain/15

+1 chain/12

Chest was gassed and is still pumped to this very moment. Now on to triceps.

Seated overhead DB extensions

16/12

20/15

27.5/10 x 2 sets

That was pretty hard. Whenever I do these as a first exercise, I never really feel the pump afterwards, but I can feel the muscle working during, and that's what counts. As long as I know it's working, then it's alright.

Then on to close grip bench

Tried 70kg, only got one rep, dropped it to 60 only got 3 reps. Obviously my chest was too fucked, so I said f*ck it and went on to the hammer strength machine

1pps/15

1pps/18

1½pps/8

Felt good. On the first set, I was keeping the elbow bent instead of locking out, because I can feel it. Then I started locking out, and felt it much more, so kept locking out and that gave me a pretty good pump.

Straight bar cable pushdowns. Again, pumping as much blood into the triceps as possible.

80lbs/10 + 90lbs/10 + 100lbs/10

100lbs/10 + 90lbs/10 + 80lbs/6 5 second rest 80lbs/4 + 60lbs/4 + 5 or 6 partials.

Done. I had an awesome chest pump, but not really triceps; until about now (half an hour after my workout). I could see tricep pump after workout, but couldn't feel it as much as usual, but now I can, which is good. So weighed myself today, to compare to yesterday, and I'm definitely about 73kg. Keep in mind, this is about 7 hours earlier than when I trained yesterday.

Edit: Last time I attempted 80kg on incline two weeks ago, I only got 3 reps on my own.

[hhhh1]

you still on the DAA-tech?

also get a vid next time you do reps of 180 on squats

[Shutupandsquat]

you still on the DAA-tech?

also get a vid next time you do reps of 180 on squats

Nah. I've taken a break. Gonna start running it in a couple of weeks. Doing it one week before my diet begins should give it some time to kick in, and hopefully that way, I shouldn't lose much mass or any over the course of the diet, maybe even gain.

I'll video if I remember my camera, and there's someone to film.