Swollen Dolan

[Shutupandsquat]

Back today. Left out rear delts because I left my keys at home so had to go get spare ones of my brother 'cause I have work soon.

Started off with deadlifts

60/10

100/6

140/2

180/2

then I strapped up

180/3

Machine pull overs for pre exhaustion

50lbs/20

70lbs/12

80lbs/10

100lbs/8

Overhand barbell rows

60/10

100/10

100/14

I do use my legs to kind bounce up, but I still keep bent over and contract. How do I know I'm contracting? Because I can feel it, that's how.

Underhand machine rows superset with seated rows

135lbs/8 -SS- 120lbs/10

120bs/10 -SS- 120lbs/6

120lbs/10 -SS- 120lbs/8

Done. Had a pretty decent workout. Had to get through it kinda quick as stated at the start but all is well. Deadlift video of unstrapped should be up in soon

[Shutupandsquat]

Fucked up with my hips on the first rep

[HarryB]

Fucked up with my hips on the first rep

Strong lift man!!

[hhhh1]

i bet you feel wonderful tonight kyle

[Shutupandsquat]

Did some biceps, abs and calves today

Started off with Ez-bar preacher curls to bring out the peak more. More important since I'm coming up to the diet.

bar/15

17.5/12

27.5/10 x 3 sets

Feeling nice and pumped.

Now on to dumbbell curls. I started off with a very light medium rep set to pump the blood into the bicep as a whole. Then I decided to stick with that technique anyway just to get it nice, full, and blood all up in there.

6/15

7/15

9/15

5/24

Feeling good, and then finished off biceps with dumbbell hammer curls

20/8

22.5/8

17/12

Now on to abs. Just did a couple sets of hanging leg raises

15 reps. I was getting my legs really high. I like to keep my legs straight, as opposed to bringing my knees up. I just find it's better for the core. I was getting my toes to about my chest.

Now I went on to calves, while still doing abs. Machine toe press superset with crunches

210lbs/15 -SS- 20 reps x 3 sets

255/15

I decided not to do crunches on the last set. Dunno why, just didn't.

So today was a pretty good workout. Didn't feel a spectacular pump, only for the fact, that it wasn't a big workout. If I had done tris as well, the pump would have been much better, but I have shoulders tomorrow.

[Shutupandsquat]

Did a little bit of delts today. Not a whole lot of volume, but I did enough to make me work.

Again, started off with barbell press.

bar/15

40/12

60/8 x 2 sets

70/8FR I failed on like the 5th rep, then took a breath at lockout, and got out another on my own plus a spotted rep. I was keeping the reps flowing though since I had Pete to spot me

70/7FR

Lateral raises

8/15

9/10 + 11/10 + 12.5/10

12.5/10 +11/10 + 9/10 Got a good pump and a lot of blood in there.

Machine press

105lbs/15

135lbs/5 tried for a 6th but only got it halfway up

90/11 power partials. Purposely going to sticking point and squeezing

One arm cable rear flies

30lbs/15

40lbs/15 x 2 sets

Blood was good in the rear delts now

Dumbbell rear raises

14/10

11/20

cable shrugs, just 'cause

245lbs/20 x 3 sets

Had a pretty good pump in there. Starting to get a little more excited for prep. Realizing how much I've grown since last year - probably about 5kg of muscle put on but not really too sure. But, I'm excited to see myself cut down.

[Phedder]

Starting to get a little more excited for prep. Realizing how much I've grown since last year - probably about 5kg of muscle put on but not really too sure. But, I'm excited to see myself cut down.

Definitely made some big improvements mate. 5kg of solid muscle on a smaller frame makes a big difference, will be interesting to compare comp pics from this year and last.

[trainlikeafreak]

look forward to standing next to you in wellington mate! :wink:

[Shutupandsquat]

Starting to get a little more excited for prep. Realizing how much I've grown since last year - probably about 5kg of muscle put on but not really too sure. But, I'm excited to see myself cut down.

Definitely made some big improvements mate. 5kg of solid muscle on a smaller frame makes a big difference, will be interesting to compare comp pics from this year and last.

Thanks Phed, I'm gonna need it since I'ma be standing next to ol' TLAF here. Gonna be good fun. With that size should come more lines and separation as well, hence my excitement (obviously :pfft: )

look forward to standing next to you in wellington mate! :wink:

All good if I tickle your nuts on stage? No homo of course.

[Shutupandsquat]

A pretty disappointing leg workout today.

squats

60/10 x 2 sets

100/10

140/6

180/2... what... the... f*ck. I was feeling kinda weak anyway with the previous set. Still pretty bullshit. Oh well.

Leg press

5pps/10

7pps/8

7pps/12

Then leg extensions superset with lying leg curls (weight all in lbs). Constant sets

set 1

140/10 -SS- 50/10 x 2

140/12 -SS- 65/12

legs were feeling pretty pumped. Since I was disappointed with squats, I did another constant set.

140/10 -SS- 65/10

140/7 -SS- 65/8

120/8 -SS- 50/10

Those leg extensions started going into partials, but god damn the burn. So, the workout was disappointing in terms of squats, but in terms of the pump, it was good. I doubt my glutes will feel it much, but hammies will be dead.

[Shutupandsquat]

Chest and calves

Started off with incline bench

bar/heaps

50/15

60/10

80/6 Fucking girlfriend. Had her spotting me, and she kept taking all the weight when ever I'd say "UP!" I told her not to and she kept doing it. My lord it fucked me off.

100/0 I had one full spotted rep ONCE AGAIN, then went to go to another rep, and got stuck at the bottom because I had lost focus, and she wasn't following me. I was giving her guide lines that she still didn't follow. Fucking women...

dropped it down to 60 and got out 15 reps.

Machine chest press

105lbs/15

135lbs/7

120lbs/8

Incline flyes

12.5/25

12.5/20

12.5/30

Flat flyes

20/10

20/10

27.5/3 Dropset 18/4

On to calves. Machine toe press. Really short rest periods. You-go-I-go. (inb4 thought you said Yu-Gi-Oh)

215lbs/15

255lbs/15

285lbs/15

355/15

Done. Yeah, got pretty annoyed with my girlfriend. I was telling her how to spot, and she was like "I'm getting fucked off" To which I replied, "so am I." So I continued to tell her how she needed to spot, and she kept trying to talk over me, so I actually had to tell her to shut the f*ck up.

Just remember, men, if you want a lady to be quiet, tell her to shut the f*ck up

[Ninja]

^hilarious reading your rant there

Btw nice deads

[Shutupandsquat]

Haha thanks bro

Trained back and triceps today.

Pull downs

Used horns for the first set, got 49kg for 15 reps. Then swapped horns for two D Bars. Pete said it feels better, and you get a contraction, and awww yeah it did.

63/10

77/8FR (I think there were forced reps?)

84/6

56/12 Just really controlling the negative and holding the squeeze.

One arm machine rows

75lbs/10

90lbs/10

105lbs/8FR

Incline DB rows. Haven't done this in AGES, wanted to see if I could feel them good, and yes... yes I did

30/8

35/10

35/12

The thing I love about that exercise, is that it tricks you. As you can see, I got 8 reps at 30 kilo. I felt like I was failing, but I can get the same reps, and even more at a heavier weight. I did strap up for the last two sets though.

Seated rows.

120lbs/15

150lbs/10

180lbs/5 dropset 120lbs/8

Finished for back. Lats were pumped as hell.

On to triceps.

Begun with rope pushdowns superset with dips. I know I did chest yesterday, but I was exhausting triceps with the pushdowns so that the triceps would fail much before my chest (not that I go deep enough to really involve the chest).

so first set of rope pushdowns by themselves

50lbs/20

110lbs/10 -SS- BW/10

110lbs/8 -SS- BW/15

125lbs/8 -SS- BW/10 (bodyweight is about 74 by the way)

And then incline skull crushers. These don't hurt my elbows like flat skull crushers are so I'll probably do these more often. I found it easier to keep my elbows in as well. On the final two sets, I superset them with incline close grip bench just to burn it out.

27.5/15

27.5/10 -SS- 27.5/10

27.5/15 -SS- 27.5/20

Done and my triceps were, and are still burning. Lats had IOMS so that was good. Had a shake after then went to KFC and had 5 pieces of chicken, a large chips and popcorn chicken. Wasn't feeling that hungry, but still got in enough protein, I think.

I didn't get a pie because I never had high expectations from the start and the potato and gravy tastes like dog food (srs, I give it to my dog if I get it in a combo).

[hhhh1]

Just remember, men, if you want a lady to be quiet, tell her to shut the f*ck up

just whip out ur d and stick it in her mouth. that works too

[Shutupandsquat]

Just remember, men, if you want a lady to be quiet, tell her to shut the f*ck up

just whip out ur d and stick it in her mouth. that works too

Unless they're a biter

[Shutupandsquat]

Did some shoulders and calves today

Begun with DB shoulder press for once

14/15

20/10 x 2 sets

25/10

30/8 Struggle on the last rep, but got it.

Cable lateral raises. Pulling it from behind the back.

30lbs/10 x 2 sets

30lbs/12

Gave me a really good pump.

EZ bar upright rows

27.5/20

47.5/10

57.5/8 I was swinging to get it up on the last 4 or 5 reps hahaha, but I was getting a good contraction and negative.

DB lateral raises superset with hammer strength press

9/15 -SS- ½pps/15

9/15 -SS- ½pps/12

9/12 -SS- ½pps/10

Fucking pump and a halllllff. Delts were feeling really good by this point

Reverse pec deck

70lbs/20

70lbs/15

70lbs/11 10-15 second rest 70lbs/7

Rear delts had a really good pump.

Couldn't be fucked setting up for shrugs, so I just did it on the flat hammer strength bench.

4pps/10 x 2 sets second set was a dropset to 3pps/15

Then another set of 3pps/20

Shoulders and traps were done in just under 40 minutes.

Seated calf raises

45lbs/15

60lbs/15

90lbs/12

105lbs/12

Standing calf raises

75lbs/12

90lbs/15

105lbs/12

135lbs/8

Done. Calves had a really weird pump. It was only in the upper part of my gastroc. It felt like... tight muscle.. but pumped. It was weird. Anyway, delts had a really good pump since I got them done really quick.

Started up on D-Aspartic Acid again. So I'm 13 weeks out from Wellingtons and 1 week out from diet. Yay.

[Shutupandsquat]

aiigh gees and geesettes. Did me some legs today.

Started off with squats

60/10 100/10

140/8

140/10 wraps were too loose, ah well. Took them off because they were being a distraction and busted out another 4.

Hack squats. Got a box up for my feet so I could hit better depth.

2pps/10

2pps/15

3pps/10

Leg extensions.

150lbs/14

180lbs/10

200lbs/8 last couple of reps were partials, but that's okay, I know that contributes to growth.

Lying leg curls

50lbs/15

80lbs/10 x 2 sets

110/5

Then started doing one leg

30lbs/10

40lbs/8 + 40/12 (two legs)

Done. Had a really good pump. Felt weak on squats once again, but that's alright. Legs are probably just overloaded with all the heavy weights in previous weeks.

Legs looked really hard this morning when I woke up. Obviously they got softer throughout the day with the more water and food I consumed, but it makes me look forward to seeing myself completely cut down, because I know I'll look much harder.

[Shutupandsquat]

ER DERD MER SERM CHERST ERND TRERCERPS TERDER!

Started off with some flat bench. Haven't done it in a while, so yeah.

bar/10

60/20

80/10

80/8

100/5FR

Incline DB press

30/8

30/7

30/6

Butterfly pec deck

50lbs/15

70lbs/10

90lbs/5 + 3FR with 2 second squeeze in the middle

Incline flyes

18/10

18/16?

Rope cable extensions

65lbs/16

110lbs/10

140lbs/8

170lbs/4 dropset 110lbs/4 dropset 65lbs/12

dips

BW/10

+1chain/8

+2chain/4 dropset +1chain/3 dropset BW/5

Pretty weak because my chest was already gassed so that allowed me to focus more on the triceps.

Incline skull crushers (EZ-bar)

27.5/10 x 3 sets last set was superset with close grip bench for 25 reps

Triceps were pretty gassed and chest was pretty gassed too. I didn't feel extremely strong, but I did get a really good pump, so despite not being strong, I feel I would have made some growth from this (although my chest seems like it never grows)

[Phedder]

ER DERD MER SERM CHERST ERND TRERCERPS TERDER!

[Shutupandsquat]

hahahahaha you know it p-head.

Did back and biceps today, starting off with machine pull overs

30lbs/20

80lbs/10

100lbs/8 x 2 sets

120lbs/5 dropset 80lbs/5

Barbel rows

60/15 x 2 sets

100/10

Wide grip pull ups

BW/8

BW/10

BW/6

DB rows

40/8

40/10

Deadlifts

60/6

100/4

140/3

180/2

f*ck man, the 180s were fucked. I don't think I chalked the bar up properly on that side, it was slipping out. But still got it, which is good. Probably could have got 3 if it wasn't for grip. GAWDDAMMIT!

Db curls

5/20

9/15

12/15

14/10

17/7

barbell curls

23/10

26/10 x 2 sets

Machine preachers

30lbs/8 I realized that I don't like doing this with two arms because my arms are too T-rex. They're not long enough, so when I come up to contract, I can't because the handle swings out too far, fuckin' stupid, so went and normal preachers.

Preacher curls with EZ-bar

27.5/3 this was directly after machine preachers so yeah

17.5/8 x 2 sets

17.5/8 + 2 partials

Back had an insane pump. Switched to a singlet after back because I was feeling really hot and it was tight as. Pump has died down a bit and doesn't feel so tight now, but feeling pretty good about that.

[Shutupandsquat]

did some measurements yesterday. Can't remember what they were pre-diet last year. Cycled through my journal; just not very thoroughly.

Chest/back - 42.1 inches (my two weakest points)

Arms - 15.3 inches

Legs 24 inches

Calves - 15.6 inches

I measured my waist, but it was after a whole lot of food so it was like 33 inches when normally it's about 30 hahahaha.

Didn't do any forearm or shoulder measurements. Or dick :pfft:

[Shutupandsquat]

First day of diet. Went in and did shoulders and calves

Lateral raises

7/20

11/15

14/10

18/10 dropset 8/21

Barbell shoulder press

60/10

60/8

60/10

Dumbbell shoulder press

25/6 x 2

20/8

Barbell front raises

31/10 x 2 sets

Rear raises

8/10

11/10

14/10 x 2 sets

reverse pec deck

80lbs/10 dropset 70lbs/10 dropset 60lbs/10

yeah so shoulders were done. Left our traps so I could get calves done.

Machine toe press

135lbs/20 too light

225lbs/15 x 3 sets

We got a new seated calf raise machine. It's a normal one now, so you load plates on it, but plates on each side as opposed to one bar down the middle that you load plates on to.

1pps/10 x 3 sets

That was hypertrophy done. Calves were swole and shoulders were feelin' good. Went an did some high intesity cardio. Tried the stepper, will have to work it out when I workout with Pete 'cause I was just like, dafuq is happening?

Went on the treadmill, did 5 minute walk 1 minute sprint twice over then a 13 minute walk. 25 minutes all up, and the first 20 minutes were on an incline of 10.

[Shutupandsquat]

Day 2 of diet, waist is looking tighter already. Although I look like I have hourglass hips at the moment

Did legs today, mostly hammy based, I know my quads won't suffer anything.

Started off with stiff leg deads

60/10 x 3 sets

100/10

140/6

One leg standing leg curls (on the leg extension)

30lbs/10

40lbs/10

50lbs/8

Hack squats. Legs in the far corners to hit the hammies more

1pps/15 x 2 sets

2pps/15

3pps/12

4pps/10 or 12

The depth is a lot shallow, because of my leg position and therefore easy to shift more weight, but I felt it pretty good

Leg extensions

200lbs/10 x 2 sets

Lying leg curls

95lbs/10

95bs/10 (last two were kinda partials) dropset to 50lbs/8

Hammies were tight as f*ck. Quads were average, but I wasn't really focusing on them. I'm not gonna back off quads, just doing it for this workout.

TLAF; I know you're reading this, so you better be getting your shred on, 'cause I'm bringing the hammies

[trainlikeafreak]

lol..yea im keeping an eye on you bro :wink:

look forward to standind next to you in 12 weeks time. bring on that back double!

[Shutupandsquat]

I got you on dat dere rear glute

Did chest and triceps today.

Started off with incline dumbbell press

20/20 x 2 sets

25/10

35/6

40/7FR I think I got 3 or 4 on my own, which is awesome.

Flat hammer press

2pps/12

2½pps/6FR

1½pps/18

Incline flyes

14/15 x 2 sets

25/5 dropset 17/5

Butterfly pec deck

60lbs/10 x 2 sets

50lbs/12

Cable extensions (from overhead)

100lbs/10

120lbs/10

140lbs/6

120lbs/8

100lbs/11

Machine extensions

80lbs/10

100lbs/8

100lbs/9

Flat barbell skull crushers

31/6 or something I'm not sure

26/6

18/12 little rest at the top 18/3

Then some cardio afterwards.

Good workout. Weighed myself in pants, shirt (with singlet underneath) and ipod, and I've lost almost a kilo with all that shit on soo yeah... diets going well so far.