Swollen Dolan

[AZIDE]

.

[Shutupandsquat]

Looks like your Serratus Anterior over powers your Pec Minor, and your Rear Delt over powers your Subscapularis...

You already know what you need to work on, looking pretty good for 7 weeks out though. Should come in a fair bit leaner and a lot bigger than your last show, doing well :clap:

Smart ass hahaha. Thanks, bro. I don't really know why I'm so lean so soon into the diet, but I won't argue with it.

":39tvzmkl]what is the jar on your coffee table contain?

lipo-6 black thermogenics.

[Shutupandsquat]

Not really even gonna bother posting my workout. It was quite literally, the worst workout I've ever had. Little to no pump, had a shit as f*ck sleep, then an 8 ½ hour shift then gym. Sucked balls.

[AZIDE]

.

[crazyfacials]

Not really even gonna bother posting my workout. It was quite literally, the worst workout I've ever had. Little to no pump, had a shit as f*ck sleep, then an 8 ½ hour shift then gym. Sucked balls.

Welcome to the real world kid, have a seat...sit on my lap

[Shutupandsquat]

Whoa, I'm still alive. Been doing some workouts, just not updating them. Starting to feel better again, here's hoping the sickness will finally going anyway. Feel like I'm in the final stages of it but who knows. Weight is currently sitting around 66-67, and I'm starting to look okay.

Did shoulders, some biceps aaaaaand calves tonight followed by a small cardio session after.

Begun with some standing DB lateral raises to get the blood flowing

8/15 x 2 sets

12/10

16/10

20/6 dropset 6/30

Then some machine shoulder press just because. My hands were set quite wide which made it easier to lift off, but I was still getting a good stretch and contraction.

110lbs/10

130lbs/8

140lbs/6

Seated lateral raises

10/12 x 2 sets

Seated DB press

22/8 x 2 sets

22/7

Obviously weak as my shoulders had gone through a few exercises

Reverse pec flyes

70lbs/20

100lbs/5

70lbs/15?

BB front raises superset with incline BB rear raises.

30/10 -SS- 20/15 x 3 sets

that was it for delts. Obviously quite a bit of volume for a change. Was done in about 35 minutes. Figured I only did f*ck all for biceps earlier in the week, so I'd do f*ck all again.

barbell curls

20/20 x 2 sets

20/30

Machine preacher curls

30lbs/10 x 2 sets

30lbs/11

Done, had a surprisingly good pump in my biceps. Went on to calves.

First of all, just warmed up with about 30 reps at bodyweight. Then after that did a superset. Standing calf raises with seated calf raises

1pps/10 -SS- 1plate/10 x 2 sets

1pps/15 -SS- 1plate/15

Donnnne! Then cardio blah blah.

Had a fucking awesome pump in my delts, biceps and calves. Calves are slowly becoming more vascular and losing more fat around them. Glutes are also slowly coming in too. I think I'm looking okay but still got 6ishkg to lose if I want to be in peak condition.

[Shutupandsquat]

Chest, triceps and cardio afterwards. Today was the first day in a while that I actually had some energy. Physique is looking good, arms and delts are getting pretty vascular now. Hopefully quads will be vascular soon, but not too fussed if they don't become vascular.

Incline dumbbell press.

20/20

20/12

30/10

35/6 x 2 sets.

Pretty stoked that I'm inclining what I was flat benching at the start of the year.

Flat hammer press

2pps/10

2pps/8

2½pps/3 dropset 2pps/5

Went on to incline flyes to pump some blood into the chest

17/10

17/15 x 2 sets

Felt pretty good, so did some flat pull overs. Wasn't really sure on them, just tryna get a good feel for it as something new. I didn't really get that much of a feel until slightly in the last set hahaha

18/10

25/10

35/8

And that was chest done. Now on to triceps.

Cable rope pull downs

50lbs/15 x 2 sets

65lbs/10

80lbs/10

95lbs/12

Incline barbell skull crushers

18/25 x 2 sets

23/20

cable kickbacks. Constant sets; one arm rests while the other works.

20lbs/10 x 3 sets

Cable pulldowns (underhand)

65lbs/15

80lbs/12

40lbs/20 or maybe it was 30 hahaha

Done. Sadly, I can't figure out how to get pics from my phone on to the net, but I'm looking pretty sexy in my selfie pic. But srsly, physique is coming along nicely. Still got over 6 weeks to go, so basically just trying to refine now. Cardio was 25 minutes on the stepper and I was sweating up something good. BRING ON WELLINGTONS!

[Shutupandsquat]

Did legs and cardio tonight.

Started off with leg extensions

70lbs/15

100lbs/15

140lbs/15

200lbs/10

80lbs/30

Pumped the blood in there nicely, then on to leg press

5pps/10 x 3 sets with 1 minute rest periods.

Stiff leg deads

60/10

100/8

100/15 OOOOOOOOOOOOOOOOOOOOOOO LAWDY! Got a good stretch. Not so much a pump, but my hammys felt it mid-set.

One leg lying leg curls (One leg rests while the other works)

30lbs/10 x 2 sets

30lbs/6

Done. Don't need to do much for legs as they're my best body part by 20 years.

Did 20 minutes on the stepper afterwards.

Got out of the shower afterwards. Quads are slightly vascular, but it's not very visible. Hopefully they'll be out in 6 weeks time. Also got a bit of feathering, but it only seems to be noticeable at night. Hopefully it's just the downlighting and they'll show with tan.

[Shutupandsquat]

Shoulders and calves today.

Warmed up with those typical shoulder exercises people do for rehab.

Theeen DB shoulder press

18/15

22.5/10

27.5/8

32.5/5

Rope upright rows. I just wanted to see what this was like as I could change the width of my hands as I came up to get the best contraction possible. f*ck me, did it work or WHAT!

110lbs/15

140lbs/10

170lbs/10

Rear raises superset with lateral rises. Ideally I shouldn't do rear delts as I have back tomorrow, but I only did one exercise for rear delts.... before I remembered that tomorrow is back :pfft:

8/15 -SS- 8/10

8/10 -SS- 8/10

8/10 -SS- 8/15

DB front raises

18/10

20/10

One arm cable shrugs

140lbs/15 x 3 sets

pretty sure I did make it heavier than 140, but f*ck it.

Standing calf raises

60lbs/15 x 2 sets

75lbs/15

90lbs/15

Got a pretty good pump

Machine toe press

180lbs/15 x 2 sets

255lbs/15 + 10 bounces

FUARKIN PUMP. Took some snaps afterwards. Don't really show you how vascular I am, which sucks. Posing still needs refining, but getting better. I think my back has gotten a little bit wider and thicker. You decide.

[Pseudonym]

You going for legs a la Soundsgood, mate?! Looking huuuge. :clap:

[Shutupandsquat]

I'm going for legs a la Flex Lewis (No offence SG )

I wouldn't say huge. My upper body still sucks ass in comparison to the lower but ah well!

[Shutupandsquat]

Okay, did back and biceps today.

Deadlifts

100/8

100/6

140/3

180/6!!! \:D/ Personal best by two reps and FINALLY more than I squat! I did strap up for that set, but only because there was no chalk available.

Close grip pull ups

BW/15

BW/10 x 3 sets

BW/9

Underhand BB rows

100/8 Lower back kept rounding due to fatigue so dropped the weight.

60/15 x 2 sets

One arm machine rows

60lbs/15 x 2 sets

75lbs/15

Had a pretty good pump by this point, so finished it off with some machine pull overs

70lbs/15

70lbs/12

70lbs/9

Back was done and dusted. Decided not to do rear delts as I had done an exercise for them yesterday and the rowing would have worked them anyway.

Dumbbell preacher curls. Shapin dat bicep.

5/25

8/12

10/10

12/8

Cable curls

80lbs/15 x 2 sets

Pretty pumped by this point, but wanted to give it an ultimate pump with running the racks. Although, in a slightly different manner.

8/11 + 10/9 + 9/10

10/10 + 9/6 + 8/7

Done. Pump and a half and arms were ridiculously vascular. Overnight improvements seem to be happening every day which is awesome.

[Shutupandsquat]

Chest and abs

Decline bench

bar/heaps

60/15

60/10

80/10

80/8

60/17

Didn't really wanna go heavy. Muscle was pretty cold, so just warming up basically throughout that whole exercise.

Butterfly pec deck. Should have begun with this. This really got the blood flowing.

50lbs/15

50lbs/10 + 2 partials

50lbs/9 + 2 partials.

Flat flyes

14/15 x 2 sets

14/17

Flat press

14/30

14/35

PUUUMPED AS f*ck BY THIS POINT! Chest was rooted but wanted to do another exercise. Just 2 sets of bodyweight dips

BW/32

BW/25

That was chest done. 20 minutes later, still pumped as f*ck. On to abs.

Hanging leg raises superset with lying crunches

15 -SS- 30 x 2 sets

Abs got really tight from this, so didn't do any more than that. Physique is starting to dry out a bit and get harder which is cool

[AZIDE]

.

[Shutupandsquat]

":16mqctdg]

had a surprisingly good pump in my biceps

Got a pretty good pump

Had a pretty good pump by this point

Pretty pumped by this point, but wanted to give it an ultimate pump

Done. Pump and a half and arms were ridiculously vascular.

PUUUMPED AS f*ck BY THIS POINT!

but tell us how

Lololol, I was wondering for someone to pull me up on all my pump comments.

If you're asking that in a serious manner, just been having good sleeps lately.

[Shutupandsquat]

Was gonna do tris and calves today, then cardio, but got in half an hour before gym closed so I just did cardio. 20 minutes on the cross trainer, about half of the max incline for most of the session, and about 5 minutes total on the highest incline (first three minutes and final two).

Had some veins in my tear drop this morning so that was pretty exciting. 6 weeks out now, so I've got plenty of time, but still might not have enough depending on how I treat it (but I'm not a fuckwit so yeah).

[Shutupandsquat]

Hey guysth! Went in to do chest and biceps today. Wrist has been killing me since yesterday so I wore Pete's wraps. Still felt my wrist pushing 20kg dumbbells, so decided just to do arms (all cable or machine movements for tris). Oh yeah, and I did calves.

Rope push downs (lbs)

50/20

50/15

95/12

125/8

80/15

Machine tri extensions

70lbs/15 x 2 sets

90lbs/20

120lbs/15

Cable kick backs. One arm rests while the other works

20lbs/10 x 4 sets

on to biceps

Rope curls.

50lbs/15

80lbs/15

95lbs/12

125lbs/8 dropset 65bs/15

Dumbbell curls.

6/20

7/20 x 2 sets

6/20

One arm cable curls. Again, one arm rests while the other works.

40lbs/10 x 2 sets

40lbs/5

Done with arms. Had a pretty good pump, nice and vascular afterwards.

On to calves. All I did was 6 sets of machine toe press.

165/15 x 2 sets

From here on, 30 second rest periods

225/10 x 4 sets.

Done. Calves had a nice pump. Arms are still pumped about an hour later, so it's goooooooooooood.

[Shutupandsquat]

more updates

[Shutupandsquat]

Did legs and cardio today. Really disappointed with squats. Didn't want to go heavy because of my wrist, and my stomach didn't agree to the high reps. Managed to get a good pump but eh. Here we go anyway.

Leg extensions

80lbs/20

120lbs/20

150lbs/15

200lbs/15 5 second rest 200lbs/4 There were a few partials once quads were fried.

Squats

60/33

60/20

60/21 lower back pump became too much, at least I got a good pump.

Machine leg press

185lbs/10 too light

255lbs/10

300lbs/10

300lbs/6

Felt that a lot in my glutes to be honest.

Lying leg curls

80lbs/10 x 2 sets

95lbs/6 dropset 50lbs/8

Done. Still not doing much for legs as they're dominant etc. Wrist is a bitch, would have gone heavy on squats if it weren't for my wrist. Despite not much volume, I managed to get a really good pump. Did 20 minutes on the stepper afterwards.

[Shutupandsquat]

Did shoulders today. Didn't do any pressing because of my wrist, so the workout went really quickly.

Lateral raises

7/20 x 2 sets

10/20

12/20

14/20 oooo lawdeh. dat pump.

Cable rope upright rows

140lbs/10 x 2 sets

150lbs/15

Incline lateral raises

12/10 x 3 sets

Cable front raises

80lbs/8

65lbs/10 x 2 sets

Nothing special. Obviously due to the injury, no compound movements, so just went for a pump. Unsure on weight as scales at the gym are now fucked, however, I'm still coming down as I'm getting new veins showing up through my delts, arms and back. Obviously, I had a pump so the veins were out, but these veins weren't there last week when I had the pump so yeah.

Did 15 minutes of cardio afterwards. I originally wasn't going to because of DOMS but then I magically grew a pair...

[Shutupandsquat]

I BE DA LIKE BACK AND DA UM REAR DELTS AND I DU DA BICEPSZ ALSO.

Bt srs, back, rear delts and bis. Trained with Sir Lancelot.

Started off with some neutral grip pull ups.

BW/15 x 2 sets

BW/12

BW/10 FR

T-bar rows. Trained at shitty fitness so I was able to do this.

3plates/15

4plates/10

5plates/10 (I was standing a little more erect) inb4 AHUHUHU! ERECT!

Underhand seated rows.

59/10

81.5/8

81.5/11 FR

Wide grip pull downs

72/8

68/10

68/13

Straight arm cable pull overs

unsure on weight on first set like 35 or something for 20 reps

59/8 x 2 sets

Back was really pump, and still is!

Only did a couple of sets on reverse pec deck as they had been worked through the rowing and other movements.

50lbs/10 + 60lbs/3

60lbs/8 + 50lbs/5 + 40lbs/3

and then a couple of exercises for biceps.

Alternating DB curls

6/20

14/10

18/8

12/13

Machine preachers

30lbs/12 x 3 sets

Yeah so pumped all over. Had a big meal today at hungry wok. Not a high carb day as I'm taking out dinner carbs to compensate, but just had quite a bit of rice, crab and chicken and it was awesome. After all that and my other meals and not going to the toilet today other than to wizz I weighed about 66kg. So, I'm pretty happy with where I'm at.

Lance said I had veins in my tris... I told him he was trippin'

[Shutupandsquat]

Chest tris and calves. Wrist still bleh, so trying to work around it. Fucking ball bags.

Butterfly pec deck

40lbs/25

50lbs/15

60lbs/10

60lbs/8

45lbs/25

Cable flyes

40lbs/20

40lbs/15 x 2 sets

Butterfly pec deck

60lbs/8

60lbs/12

Done for chest. Actually had a really good pump for just that.

Triceps now.

65lbs/15 x 2 sets

95lbs/10

110lbs/15

125lbs/10

Machine extensions

110lbs/15

130lbs/15

150lbs/10

one arm underhand pull downs

20lbs/10 x 3 sets

so, had a pretty decent pump in my tris. I figure, since I trained biceps twice this week, I should probably to tris twice as well.

Calves and I just kept it simple, and got a good pump, focusing mainly on the contraction.

Machien toe press

245lbs/15 x 2 sets

275lbs/12 x 3 sets

Done. Good session. Body looks like it's starting to fill out a bit now. Looking a little harder lately which is always good.

[Gym rat]

Looking good shutupandsquat keep up the good work dude.Yes that is normal to feel sick afterwords when one has finshed doing high reps.I have also come close at times being sick when I have done high reps.

[Shutupandsquat]

Thanks GR... I think it was more 'cause my food hadn't digested properly, but hey.

[crazyfacials]

pretty cute , can you do one in a g string?

here is a video of what you could win (he's a bit slow, but you can still love him)

on a serious note looking at some older pics of when you competed to this one you look like you've absorbed that smaller version of you, good job bro (you get ban immunity for this week)