Swollen Dolan

[tomsammce]

Well done.

[Shutupandsquat]

Well done.

Thank you very much.

Probably better than the photos that were taken from the morning show.

[teamfatboy]

Well done, mate. I thought there was heaps of improvement over last time

Those guns and quads were improved, I thought, and stage presence was also more confident :nod: :clap:

I dodn't see the morning show but ended up across from you and PD for the night session - had to leave before I could say gidday tho. Looked like you were having fun, if occasionally troubled by random gases :pfft:

Great job

[PeterDolan]

I dodn't see the morning show but ended up across from you and PD for the night session - had to leave before I could say gidday tho. Looked like you were having fun, if occasionally troubled by random gases :pfft:

LOL so sorry mate, blame the KFC after pre judging

[teamfatboy]

Hey, if the KFC helped, no worries :grin:

[Shutupandsquat]

That was the rankest smell of all time!

A few of shots from pre-judging, lighting wasn't the best, but we're all in the same light so whatever.

[trainlikeafreak]

that is what u call domination my friend :nod:

[Shutupandsquat]

A shame you weren't there bro. Would have been a much different story.

Did some back today.

Started off with deadlifts

A couple of warm ups with 60, and set of 100 for 6

I then did two sets of 140 for 3. These felt surprisingly heavy. But then I realized I was just being a did and did a set of 140 for 10. Probably could have done more, but not really pushing it at the moment.

Can't be fucked posting up the rest of the workout lolol. Just a real light workout and not going too hardcore. Just not wanting to push my body too hard and risk injury (sounds silly, but that's just how I want to play it). Proper growth time starts next week.

[Shutupandsquat]

Chest and tris today

Started off with incline dumbbell press

20/20 x 3 sets

30/10

35/5

35/5 dropset 18/15

Then on to some butterfly pec deck

50lbs/25

60lbs/12

80lbs/10 FR

Incline bench

60/10

60/9FR

40/20 1 second rest at bottom, power up just before lock out, squeeze for a bit and control it down; that's how each rep was.

Flat hammer press

2pps/7 x 2 sets

60/20. Same as the final set of incline bench.

On to triceps

Cable tricep pushdowns

80lbs/20

110lbs/10

140lbs/7

80/20 Wasn't really able to lockout on final 5 reps despite really fuckin trying to. Still managed to get a really good pump.

Flat hammer close grip. 30 seconds rest.

1pps/20 x 3 sets

Seated dumbbell extensions (one dumbbell; two hands :wink: )

17/20 x 2 sets

18/17

And finished off with some cable kickbacks. Only rest was while the other arm worked

10lbs/10 x 3 sets.

Done. Got a really good pump. Still looking in really good condition despite having gained 5kg already. Quad feathering is still slightly there so not sure if fat is dispersing differently or what. I think I may have even put on a bit of size during my diet, but don't quote me on that.

[Ninja]

Looking shredded in your comp photos man

Make the guy next to you look like he stopoed eating

[Shutupandsquat]

Cheers bro. Not sure if I have decent size or other guys are just really skinny haha. I go to the same gym as the guy in the middle. Don't really know why he competed, but hey, who am I to judge? It's only bodybuilding...

[Shutupandsquat]

did some chest, biceps and calves today with big bad P Diddy Dolan.

Incline bench

Bar/10

40/15

60/10 x 2 sets

80/6FR

Pretty weak. Gonna take a week or two to get my strength back. I don't think I've really lost any, my body just hasn't lifted heavy for 3 weeks-a month.

Incline DB press

25/10

30/9FR

30/10FR

Flat flyes

17/10

20/8

17/10

Machine press. Focusing on squeezing the lower pec.

90lbs/15 x 2 sets

90lbs/12

On to biceps

DB curls

8/15

12/10

14/10

16/8

Machine preacher curls

20lbs/15

30lbs/10

30lbs/12FR

Incline DB curls

10/10

10/10FR

10/8FR

AAAAAAAAAAAAAAAAAAAAAAAAAAND CALVES.

Nothing fancy, just one exercise, 6 sets. My rest period was when Pete was working and visa versa

225lbs/12 x 5 sets

225lbs/20

Done. Pump all over. Felt like a really good workout; productive. Slowly getting back into the swing of things. Legs tomorrow, lets see how they handle it :pfft:

[Shutupandsquat]

Did legs today

Squats

Bar/10

60/10 x 2 sets

100/10

140/5

140/8 dropset 100/6 dropset 60/20

lying leg curls

65lbs/10 x 4 sets

90lbs/5

Leg extensions

80lbs/15

80lbs/20

130lbs/15

Ham glute raises

BW/4

BW/5

BW/2

One leg lying leg curls

40lbs/5

30lbs/10

Done and yeah. Felt pretty sick, it was great. Well, I felt like shit, but it's good to get a mean pump again.

Uhh, sort of happy with squats, but at the same time, not really. I know I can do heavier.

[Shutupandsquat]

Thought I'd post up these photos just to show that the lighting on stage actually was bad and the lighting that these photos were taking in wasn't the best either. But yes, this is roughly what I should have looked like on stage. Glutes and all.

and a cute little photo with Peter back stage

All photos taken by pro photographer, Haroldus Bickerus.

[Shutupandsquat]

Did me some shoulders and tris today

Started off with barbell press

Bar/20

40/15 x 2 sets

60/10 x 2 sets

70/4 dropset 60/5

I guess that's okay. Strength isn't too bad.

Lateral raises

8/15

12/10

16/10

10/20

Dumbbell press

18/10

22.5/10

22.5/9

Barbell front raises (30 second rest periods)

23/10 x 3 sets

on to triceps. Decided to do 5 exercises 'cause my tris suck

cable pushdowns (20 second rest periods)

95lbs/15 x 4 sets

Machine extensions superset with dips

100lbs/10 -SS- BW/15

100lbs/12 -SS- BW/10

100lbs/10 -SS- BW/10

Close grip hammer press (30 second rest periods)

1pps/15 x 3 sets

Rope extensions

65lbs/10

50lbs/12

40lbs/17 last few reps were pretty much just before lockout, couldn't quite get it there.

So triceps were pumped as f*ck! Delts were feeling pretty decent too!

[Shutupandsquat]

May as well make an update. Trained back and biceps today at cityfitness after a 9 hour shift. Weighing about 68 without clothes.

Deadlifts

60/6

100/5

140/2

180/1

220/0

206/0

First time deadlifting heavy in a while, I did try, but barely got 220 off the ground. I had worked 10-7 though, picking up boxes and walking around for the duration of the time so, that's my lame excuse.

Close grip Pull ups

BW/15

BW/10 x 2 sets

BW/8 x 2 sets

Incline dumbbell rows (two hands)

30/8 x 2 sets

30/10

Seated rows superset with machine pulldown row type thing

72.5/8 -SS- 71/6

72.5/8 -SS- 63/6

81.5/6 -SS- 63/6

Wide grip pull downs

63.5/8 x 2 sets

72.5/7

aaaaaaaaaaaaaaaand on to biceps

dumbbell curls

10/15

14/8

16/6

20/4 dropset 10/6

Seated machine incline preacher curls (on arm rests while the other works)

16/10

16/8 x 2 sets

Cable curls

27.5/12 x 2 sets

27.5/10 + 4 partials

21s

25kg

20kg

aaaaaaaaaaaaaaaaand done. Had a really good pump in my lats and biceps, forearms were fucked. Yes, I have been training since my last update, just haven't been bothered to enter anything in here. Quad feathering has just disappeared. *sigh* As I was leaving work to the gym, some guy asked if I did crossfit... I guess I need to try a bit harder.

[icecream]

Aww, did you give him a death stare before walking away?

[Shutupandsquat]

Aww, did you give him a death stare before walking away?

Nah hahaha. I laughed and said "No." He asked why and I just told him it was a bit silly for the goals that I want.

[Shutupandsquat]

On to some weak points today. Chest, tris and calves.

Started it off with some flat dumbbell press. Not really going heavy, just 90 second rest periods, trying to keep it consistent.

18/20 x 2 sets

30/10 x 2 sets

30/9

30/6

Then on to butterfly pec deck. In case you haven't realized, I fucking love this exercise.

50lbs/15

60lbs/10

70lbs/8

Incline bench. Light weight, short rest periods, and just controlling the negative, rest at the bottom and press up while squeezing the chest as much as possible.

40/10

40/12

40/15

Flat crush-grip press. Also fucking love this one too.

14/15 x 3 sets

on to triceps

Cable pushdowns

70lbs/15

100lbs/10

120lbs/10

140lbs/8

Seated DB overhead extensions superset with close grip hammer press

17/8 -SS- 1pps/20

17/8 -SS 1pps/15

17/7 -SS- 1pps/13 + 6 partials

Dips (30 second rest periods)

BW/15

BW/10 x 2 sets

ERND THERN CERVZ

Standing calf raises

60lbs/15 x 2 sets

90lbs/10

120lbs/10

165lbs/8

So had a pretty good pump all over. 50 minutes later and my chest and tris are still pumped. My calf pumps seem to disappear quite quickly ('til I start walking again). Nice and productive.

[Shutupandsquat]

HAI EVRYBODY!

Did some chest and biceps today.

Started off with some flat bench. I might try build it up as I don't do it often and yeah.

60/10 x 3 sets

70/8

80/6 dropset 60/8

Incline DB press

30/8 x 2 sets

32.5/8 f*ck yeh

Butterfly pec deck

60lbs/15

80lbs/7

90lbs/6

incline flyes

17/10 x 2 sets

17/13

onto biceps

Preacher curls

Warmed up with one arm dumbbell before moving to easy bar

6/15 x 2 sets

Blood was in there now so on to ez bar

22.5/10 x 2 sets

27.5/6

Cable curls superset with dumbbell curls

65lbs/12 -SS- 8/12 x 2 sets

80lbs/12 -SS- 8/13

Biceps were fucking screaming! :grin: My form for chest lately has been pretty strict on everything. As it should be, but I hadn't been doing that so that may have been a big contribution to my pre-pubescent-10-year-old-girl chest...

[Ninja]

Always wanted to try chest and bi's same day.. What are the pros and cons for you?

[Shutupandsquat]

Always wanted to try chest and bi's same day.. What are the pros and cons for you?

No cons at all. I find that my biceps have a little blood in them from working chest, just the stretch it gets really. So that makes it pretty easy for me to pump the blood in there while warming up which leads to a crazy pump.

I guess if there were to be any cons it would be general fatigue from doing chest, but I would barely say it's a con.

Just give it a go man, nothing to lose, and chest and arms to gain :grin:

Legs today

Started off with a little bit of hammy isolation. Lying leg curls.

50lbs/15 x 2 sets

80lbs/10

95lbs/6

115lbs/6

squats

60/10 x 2 sets

100/8

140/8 I was controlling it pretty well on the way down which is why I wasn't able to hit more reps, but that's okay, strength is climbing slowly.

Leg extensions

150lbs/15

180lbs/8 it was on my shins, 'cause I'm fuckin' hardcore

180lbs/12 good pump

Hack squats

1pps/10 x 2 sets

2pps/3 fucking lol! I just couldn't push up. Figured I should try and challenge myself, not stay at 1pps even though it was giving me a good pump.

Ah wellll, it was a pretty good workout all round even if it wasn't too strong. I'll get there again in time.

[Shutupandsquat]

Shoulders and calves today.

Barbell press

Bar/fuckloads

40/15 x 2 sets

60/8

70/6

70/7 tried for an eighth but it wasn't going up

DB lateral raises superset with machine press

12/10 -SS- 90lbs/10 x 2 sets

12/10 -SS- 90lbs/12

DB upright rows

18/8

18/10

18/10 dropset 8/11

pumped as.

shrugs

100/15

140/10

180/9 (weight kept hitting the safety bars, so dropped the weight back)

140/15

standing calf raises

60lbs/15 x 2 sets

90lbs/15

120lbs/10

210lbs/6 dropset 150lbs/6 dropset 90lbs/6

done. Well, that was a pretty good workout. Took about 45-50 minutes though. Good pump all around and blah blah blah

[Shutupandsquat]

Back and rear delts today

Machine pull overs

60lbs/15

60lbs/10

80lbs/8

100lbs/7

DB rows

37.5/6 x 2 sets

37.5/8

Neutral grip pull ups

BW/8 x 3 sets

One arm machine rows

90lbs/8

105lbs/8

then two arm

120lbs/30

Just wanted to ultimately pump some blood in there on the last set.

Finished off back with two sets of bodyweight wide grip pull ups for 5 reps on both sets.

Rear delts

Reverse pec deck

60lbs/15 x 2 sets

70lbs/10

Incline rear raises (barbell)

26/15 x 3 sets

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAND we're done.

Back nice and pumped and rear delts felt really tight afterwards (in a good way)

Really noticing the fat come back on now which is great.

[Shutupandsquat]

Chest and tris

Butterfly pec deck

40lbs/20

50lbs/20

70lbs/10

80lbs/8

90lbs/7

50lbs/19 burning

Incline flyes superset with incline dumbbell press

17/10 -SS- 20/10 x 3 sets on the last set, the last 3 or so reps of the press were partials

Gayble flyes superset with dips

40lbs/12 -SS- BW/15

40lbs/12 -SS- BW/12 x 2 sets

Pretty good chest pump. Got through chest pretty quickly

Tris

incline EZ bar skull crushers

17.5/20

17.5/15

27.5/10 x 3 sets

Cable rope push downs

65lbs/10

50lbs/12 x 2 sets

Close grip hammer press

60/10

70/6

70/6 dropset 40/15? I actually can't remember what I did there on the dropset

Done. Great pump all around. Started off with skull crushers for tris to target them a lil different; also found it was a lot easier to keep my elbows tucked in.