Swollen Dolan

[Shutupandsquat]

Trained legs today with Peter. Todays goal was to target the hammies

Started off with calves for a change

Seated calf raises

1pps/10 x 2 sets

1½pps/10 x 2 sets

Machine toe press

can't remember what weight was but was 3 sets of same weight for 20 reps

Lying leg curls

65lbs/15 x 2 sets

80lbs/8

95lbs/8

95lbs/10 FR

Romanians

60/10

100/8

125/6

Squats

100/10

100/8

100/15 or 16 Hammies were fucked and got an insane pump in quads from just this

Lunges

Unweighted/12 x 2 sets

40/12 (with barbell)

Leg extensions

90lbs/15

140lbs/8 (couldn't get good contraction due to foot cushion in wrong place, but still got pump)

80lbs/12 + 3 partials

Fucking done. Wow. Pump was crazy throughout my legs. DOMS tomorrow :dancing:

[I Declare War]

Fucking done. Wow. Pump was crazy throughout my legs. DOMS tomorrow :dancing:

SUAS and S&M go together!

[Shutupandsquat]

Did shoulders today

Begun with lateral raises

8/20

12/15

14/10

17/10

20/6

Barbell press

60/10 x 2 sets

80/5 wow up another rep and this was AFTER another exercise. Maybe I'll be able to press 100 soon (not srs)

EZ-bar upright rows

27.5/8 x 2 sets

27.5/9

Machine press (facing seat)

45lbs/20

75lbs/12

90lbs/10

Barbell shrugs

100/15

140/10

180/8

140/12

Done and dusted. Shoulders were nice and full and traps are cramping up. Feelsgoodman.jpeg

[AZIDE]

.

[Shutupandsquat]

":qtlymjxp]

Barbell press

80/5

are these proper reps or 1/4 reps?

Is barbell in line with the chin a proper rep?

[Shutupandsquat]

Back and rear delts today

Started off with wide grip pull ups

BW/10 x 5 sets

Machine close grip rows. Just wanted to make sure I got a whole lot of blood into the muscle early so that it would make the muscle work harder (to an extent) in the exercises to come

135lbs/12

165lbs/8

195lbs/6 + 4 forced reps. dropset 95lbs/10

One arm DB rows (Really strict form, no swing, just stretching, pulling and contracting)

35/10

40/8 x 2 sets

Rack pulls

100/10

140/8

140/4 grip was slipping because my hands were too sweaty. groce as phuck.

One arm cable high rows (rowing from a high angle). Getting a nice flow of sets. One lat rests while the other works, so the exercise only took about 3-4 minutes. The reason I did this was just to get a really good contraction and make sure I could get the lats as full as possible.

65lbs/15 x 3 sets

Lats were hammered; I could literally feel my pulse in my lats. Moving on to rear delts. As usual, I didn't do a whole lot for them as I feel they're very dominant in comparison to the rest of my back.

So begun with dumbbell rear raises. I was using a lot more control than usual, just to improve technique, and it worked a charm. Basically, just controlling it on the way to contraction and holding it for three quarters of a second to get the blood in there.

8/15

10/12

12/10

14/10

Reverse pec deck

70lbs/12

70lbs/10

50lbs/15 x 2 sets

And done. Finished off with a really good pump in my lats. Gave me a bit of invisible lats syndrome and rear delts felt full and tight. Had some post-maccas for dat dere muscle regeneration.

[tomleegolf]

What's your bodyweight these days?

[Shutupandsquat]

What's your bodyweight these days?

Weighed in at 70.5 a couple days ago.

[AZIDE]

.

[Shutupandsquat]

I hit just short of lockout. So basically lock out, but keeping the elbows a little soft.

Trained chest and biceps today

Incline bench

40/15

60/10

80/6

100/3 10 second rest 100/2FR

Flat DB press

30/10

30/9

30/11 dropset 18/10 + 3 or 4 partials

Butterfly pec deck

60lbs/15

70lbs/10

80lbs/10FR

Decline machine press

90lbs/15 x 2 sets

105lbs/16FR

Barbell curls

bar/15

30/10

30/8

30/6

30/8 + 2 negatives

DB curls

12/8

10/10

10/16

Machine preacher curls

30lbs/10 x 2 sets

40lbs/10FR

Done. Good pump all over. Not really going into much detail with this workout as I've gotta get to work.

[trainlikeafreak]

u benched hundy before?? gettin strrooong :nod:

[Shutupandsquat]

Trained legs today

Leg extensions (Doing this just to lube up the knees and pump blood into the quads)

80lbs/12 x 2 sets

80lbs/15

80lbs/12

Squats

60/10

100/8

140/8

180/2 + 3 forced reps. (Not too happy about that. I know for a fact that I can do more but I just wasn't able to today. Fuckin' lame.)

Curved leg press machine

270lbs/12

300lbs/12

345lbs(stack)/15

Lying leg curls

80lbs/10 x 3 sets

95lbs/8 + 4 forced negatives. (That raped my hammys. Didn't actually need to do anything more in the way of hamstrings.)

Machine toe press

210lbs/15 x 2 sets

270lbs/15

270lbs/20 (last few reps were partials just trying to push to contraction which gave me a chaotic pump)

Nothing fancy about this workout. Just getting a good pump and training to failure. I was walking at about ½km an hour afterwards.

[Shutupandsquat]

Trained shoulders today

Started off with barbell press. Not going too heavy today

40/20

40/15

60/10

70/8

70/7 I think I hard warmed up a little too much to push the weight for more reps because of the pump (if that makes sense). But, I don't care because I still failed.

lateral raises

8/20

12/12

14/12

Machine press

120lbs/8 x 2 sets

120lbs/7 dropset 90lbs/7

barbell front raises

23/10

26/8

26/13

Done. Took me about 50 minutes. Rest periods felt shorter than what they were, I suppose. Got a really good pump though regardless.

Here's a picture of my sexy face

[trainlikeafreak]

u still got abs brah comp was weeks ago

[tomleegolf]

u still got abs brah comp was weeks ago

Not everyone is a fat kunt like you lol :pfft:

[AZIDE]

.

[Shutupandsquat]

Thanks babez x0x0! Of course man, 'cause I'm going to RnV!

Trained chest and triceps today

Flat flyes

12/15 x 2 sets

17/10 x 2 sets

22.5/11

Butterfly pec deck (30 second rest periods)

60lbs/10 x 2 sets

60lbs/16 FUUARRKIN PUUUUUMP!

Flat DB press

25/10 x 2 sets

30/8

Machine press

90lbs/15

105lbs/10

105lbs/12 (Last few reps were partials)

Close grip bench. Not going heavy since chest was fucked. Focusing on trying to feel the muscle.

60/10 x 3 sets. Surprisingly got an okay pump

1½pps/12

1½pps/15 x 2 sets wow this actually got me really pumped. The stretch felt good which contributed to a good pump.

Cable push downs superset with dips

125lbs/15 -SS- BW/8

140lbs/6 -SS- BW/8

110lbs/10 -SS- BW/6 tried to push for a 7th and got half the way up and came back down.

Triceps got a really good pump. It was orsum as hell. Yes. So orsum

[Shutupandsquat]

Legs today

Lying leg curls

Starting off with one leg for the first set just to warm up

35lbs/8

Now two legs

35lbs/10

50lbs/10 x 2 sets

70lbs/8 dropset 55lbs/4 dropset 40lbs/6

Then some light squats lolol

60/10

100/10

140/5

180/4 (last rep got stuck halfway through but I managed to push through. Almost died...)

Leg press

4pps/15

7pps/15 (lolwhat? Haven't done that many plates for that many reps ever)

10pps/8 dropset 7pps/10 dropset 4pps/22 or something like that. Wow. Sweet mother of pump.

Leg extensions

71/10

84/10

115.5/5 dropset 55.5/6 GOOOOOOOOOD DAMMMMMMMMMMMMNNNNNNNNNNNNNNNNNNNNNN! Quads were just full off blood like fucking... f*ck!

Single leg lying leg curls (one leg rests while the other works)

25lbs/8 x 2 sets

Legs were swole as hell. Completely full of blood. Couldn't tell if hammys or quads were more pumped. Stretched for about half an hour afterwards to try reduce DOMS tomorrow.

[Shutupandsquat]

Delts and calves

Barbell press

Bar/15

40/15

40/10

60/10

70/10

80/6 (Had a decent pump already)

Dumbbell press

25/10

30/8

30/6 (Don't know why but I had a fucking CRAZY pump!)

Lateral raises (30 second rest periods)

10/10

12/10

14/10

14/10

12/10

10/12

My shoulders were in fucking pain from the pump... SO LET'S DO ANOTHER EXERCISE! WHAT A FANTASTIC IDEA!

Barbell upright rows

41/8 x 2 sets

41/12

FFFFFFFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

Barbell shrugs

100/15

140/10

140/10

100/27

Machine toe press

210lbs/15

275lbs/10 x 3 sets

Standing machine calf raises

105lbs/15

135lbs/8

165lbs/8 dropset 120lbs/6

Done. Calves tight and shoulders were ridiculously full of blood.

Also, I've decided to enter the BBro

[M.T]

See you at bbro bro.

[Shutupandsquat]

See you at bbro bro.

Yeah man, looking forward to it!

Been spending the last few days sorting out what's going on this weekend. Calls, what I'll open with etc.

Trained arms today, can't be bothered typing it out 'cause I have meat juice on ma fingers.

[drizzt]

Good luck for the comp tomorrow bro!

[Shutupandsquat]

Thanks Drizzt

So had the BBro today. Weighed in at 73.3 Was pretty good fun, met some of the forum people; TFB, Drizzt, Dinahlady, OldBull, McMass and M.T (and I don't think I forgot anyone? :? )

I was completely raw; no belt, no wraps, no bench shirts and no squat or deadlift suits. I had wrist wraps as a protection and a leotard, but those definitely would not be regarded as equipped.

Squats

I opened up with 170. Just wanted a nice easy weight that I could nail and wouldn't fatigue me. Got 3 whites

Then went up to 190. Haven't tried this weight before, but knew I could do it. Got into the hole and up. Too easy.

Then 200 as my final lift. I got down then up and got a little bit stuck on the way but pushed through it and got it. 3 whites.

Bench

Again, opened with an easy and comfortable weight of 90kg. 3 whites, no problems.

Followed up with a set of 100. Easily done, no problems. 3 whites.

Then for my final I did 110. I pressed and had to fight to get it up. I hit lockout and my lower back ALSO locked up. My instinct was to rack. 3 reds; racked too early... f*ck!

Deadlifts

Started off with a pretty easy weight of 170. Got it up, hit lockout easy. 3 whites.

Second attempt 185. Got it up, thought I hit lockout, couldn't hit it. 3 reds.

Third attempt 185 again. I powered the f*ck out of it off the ground, got it up. Main judge said I hit lockout and said down. Turns out I hadn't. 2 reds, 1 white. No lift.

That last one, I felt jewed out of. Now, I should have hit lockout, granted, and it's not the refs fault. But I HAD to put the weight down as he had said I had locked out when I wasn't. If his arm was up still, I could have easily hit lockout and it would have been 3 whites. But oh well, that's that.

Finished off with a total of 470 (total of 6.4 x bodyweight). A bit different from the 530 I was wanting, but that's just how it goes.

Had a fuckload of fun. I suggest if you haven't been into a powerlifting competition before, do it. You won't regret and there's sexy bitches watching you lift lots and stuff. You also may find some motivation from people being stronger than you, try and better yourself to be better than them!

OB; it was run very smoothly (for the part I was there) and shit loads of fun. Cheers to Drizzt for the spotting and loading/unloading and obviously to everyone else for being there for morale support. Will definitely be looking forward to the next one. :nod:

[Shutupandsquat]

[I Declare War]

Nice squatting Suas!