Swollen Dolan

[Shutupandsquat]

Bulkin sessions mate :clap:

I'm trying! Haha

Just a small workout today; chest and calves

Incline DB press

22/15

22/12

30/10

36/8

40/9FR

Machine press

71/10

71/8

84/6 or 8FR

Pec deck

120lbs/10 x 2 sets

120lbs/12

120lbs/10FR

Seated calf raises

1pl/10

2pl/10

3pl/10

4pl/10

Standing calf raises

1pps/15

2pps/10

2pps/12 + 10 bounces

Chest was feeling pretty weak, possibly still fatigued from the other day, so didn't do much volume.

[Shutupandsquat]

Haven't posted for a few days. Spent Tuesday - Thursday in Lower Hutt, and was training at Les Mills. Fucking amazing gym, a shame I had to come back to Kapiti Cityfitness Met a whole bunch of big and genuine guys

Chest, a small amount of tris and calves.

Decline bench

60/15 x 2 sets

82.5/8

100/5

100/3

I have decided (and it shows) that my lower chest sucks just as much as my upper so I'm definitely working it directly now.

Flat DB press

32/10

36/7

36/6

Decline pec deck

100lbs/10

100lbs/8

120lbs/6 dropset 80lbs/5

Machine press superset with press ups

190lbs/10 -SS- 10

210lbs/6 -SS- 8

Flat flye press

20/10 x 2 sets

Rope pushdowns

36/10 x 2 sets

32.5/8

32.5/8

Machine tricep extensions

70lbs/10 then superset with an Incline Close Handed Press Ups for 10 reps then back into another set of Machine Tricep Extensions for 70lbs/10

Seated calf raises

1pl/10

2pl/10

4pl/8 dropset 2pl/8

Standing calf raises

1pps/10

3pps/10

4pps/6 dropset 3pps/6 dropset 2pps/6 1pps/10 15 second rest 1pps/6

Oh my fucking god that fucking hurt. f*ck! Was actually biting my fist because the pump was so bad lolololol. Like pillow biting but way more homo.

Finished it off with one leg standing calf raises. Unweighted, just short rest periods and really focusing on form.

15 x 2 sets

18

Done. Calves have been smashed this week. Best pumps I've had in a while so definitely going to throw in more exercises for them.

Triceps; the reason I did them was just to burn them out. I had done them already on Wednesday so they haven't had much of a rest, hence why I did nothing intense. Just a little extra volume for them this week to get a little extra growth. It won't be much growth but it may be some. It's been working for me lately, so I'll stick to it.

Chest; Did a whole lot of volume for it today as I had done f*ck all volume on Monday, but I only did f*ck all on Monday since I train chest twice a week, I don't need to do high volume on both days. It's been growing, but still a major weak point.

[Shutupandsquat]

So uhh once again I've been slack with posting lol

Trained back, rear delts and bis today

Started off with rack deads just for a change. Add some thickness on there.

60/10

100/10

140/10

180/8

220/0 lolfail didn't wanna pop my back out. No too fussed though, still happy with 180 for 8.

Close grip pull ups

BW/10 x 2 sets

Wide grip pull ups

BW/10

BW/9 20 second rest BW/3

Smith machine rows

1pps/15

2pps/8

2pps/10

2pps +10lbs ps/10

Close grip pull downs

77/10

86/6

86/7

Seated rows

77/10

86.5/10

68/12

Back was pumped to 'Nam. Didn't want to spend too long on lats though as I had another 2 muscle groups to do.

Incline Rear delt rows

6/20

8/20

12/10

12/16

Incline Rear raises

8/20

8/25

Machine preacher curls

30lbs/20

30lbs/20

50lbs/8

40lbs/6

barbell 21s

20kg x 2 sets

Cable curls superset with DB curls.

27.5/10 -SS- 7/6

27.5/10 -SS- 7/14 + 8 pump reps

27.5/10 -SS- 7/4 + 6 alternating

FUARM,DNFGKSJDNFGMSDF;GMDKLFJGHGFKKKKKKKKKKKKKKKKKKKKKK

Just blood everywhere hahaha. Forearms started to scream on the last set of curls. Training has been going welllll

[tomleegolf]

Y u no update weight?

[Shutupandsquat]

Y u no update weight?

Because it's still hanging around the 74-75 mark.

trained chest and biceps today

Started off with incline bench because obviously my upper chest needs it lol.

60/10 x 2 sets

70/10

82.5/6 (felt fucking easy)

100/3 15 second rest 100/4 FR 15 second rest 100/5 or 6FR

Well, that was great. I got the first 3 on my own, and then the first two after the 15 second rest, the rest was spotted. I thought Pete had spotted me on one of the first 3, turns out it was all me so yeah. Pretty stoked about how my strength as come up actually.

Flat bench. I haven't done a combination of benching in a LONG TIME. Figured, why not?

60/10

82.5/7FR

Took my grip a little wider for the third set.

82.5/12FR

I think I got 9 on my own or something like that. Much easier with wider grip and a better stretch, too.

Pec deck

100lbs/12

120lbs/6

110lbs/12FR

110lbs/10-12ish I actually didn't even count reps but it was something like that.

Incline DB press

28/7

28/8FR + 4 partials

Well, they were barely even partials, more like push up a cm and back down. Chest is FUCKED!

On to biceps. Today, I just wanted to do a medium rep range to pump it up with light weight and just squeezing. Why? Just 'cause.

Cable curls

27.5/20 x 2 sets

27.5/15

22.5/15 x 2 sets

DB curls

6/15 x 2 sets

6/20

One arm machine preacher curls (One bi rests while the other works)

10lbs/10

10lbs/8

10lbs/7

10lbs/6

Done. Pumped to shit. Sitting 40 minutes after my workout and still pumped. I've had the past two weeks off work, and now I have to get back into it. It's pretty gay but oh well.

My chest has come up quite a lot since training lower pec directly. It's added a more fuller and rounder look to the muscle (albeit still a major weak point). So I'm going to continue to train this way and pec development should increase drastically.

[Shutupandsquat]

Trained legs today (barely)

Squats

60/10 x 2 sets

100/10

140/18 dropset 100/6 15 second rest 100/1

Wanted to get much more on 140 but ah well. Felt sick as f*ck!

Seated leg curls

45.5/10

63.5/8 x 2 sets

63.5/10 (squeezing the f*ck on every rep)

Lying leg curls

50lbs/10

50lbs/7 dropset 40lbs/5

felt way too fucking sick, called off the workout. Legs were still fried nonetheless.

[maccaz]

140/18 dropset

nice bro 18 reps squats at any weight is intense, let alone 140! mean

[Shutupandsquat]

140/18 dropset

nice bro 18 reps squats at any weight is intense, let alone 140! mean

Thanks mate but it wasn't fucking 20 reps!

[Shutupandsquat]

Shoulders, tris and calves.

DB press

18/15

24/10

30/8

34/6 x 2 sets

Machine press

130lbs/6

140lbs/7

110lbs/11

Lateral raises

10/30

10/20 x 2 sets

Cable upright rows

59/8

59/10

59/10 dropset 40.5/8

Close grip bench

60/12 x 2 sets

82.5/8 x 2 sets

92.5/3 dropset 60/lots + partials

Seated overhead DB press

30/10

36/3 or 4

24/18

Cable pushdowns

59/10

68/10

77/6

50/lots

Seated calf raises

1pl/5

2pl/12

3pl/10

4pl/8 dropset 2pl/8

Standing one leg calf raises (Rest between every 2 sets)

15 x 2 sets

15 x 2 sets

15, 12 + 10 partials

[Shutupandsquat]

pic from today in the gym

Definitely need more mass to compete with other juniors

[Shutupandsquat]

Trained chest and a little bit of tris today

Incline bench

60/10 x 2 sets

85/5

100/5FR 15 second rest

100/2FR 15 second rest 15/2FR (Controlled as f*ck on the way down)

Machine press. Just squeezing the f*ck out of every rep.

64/15

64/12

64/10

71/9FR

Incline DB press

30/8

30/5 or 6

30/10FR

Cable flyes

6pl/12

6pl/12

6pl/10FR

and tris. Only did a couple of exercises, just really pumping up the muscles.

36/20

41/15 x 2 sets

41/15 5 second rest 41/8 10 second rest 41/7

One arm overhead DB extensions

4/20

4/12 x 2 sets

6/12

and done and massive pump. yeyeye

[Shutupandsquat]

Legs

Haven't really trained quads hard for a while so decided to minimize the hammy work today, and make it mostly quads.

One legged leg extensions just to warm up

36/20 x 2 sets

Rest

36/20 x 2 sets

Now two legged leg extensions

71/10

91/8

115.5/6 dropset 57/6 + 5 partials

Leg press

4pps/40

4pps/30

1pps/105

Hack squats

1pps/15

1pps/20

1pps/40

f*ck! lol My quads were so pumped. Walking round like I had a cucumber stuck up my sphincter

One legged Lying leg curls

20lbs/10

Two legs

45lbs/10 x 2 sets

50lbs/6 dropset 40lbs/4

That was me done. Felt like puking and took me about 25 minutes to walk home (usually takes like 10-15)

[Shutupandsquat]

Train back, rear delts and biceps on this day.

Started off with rack pulls

60/10

100/10

140/10

180/10

206/8

Wide grip pull ups

BW/15

BW/20

BW/10

BW/6 + 5 partials (Bunch of Islanders were admiring lolol)

DB rows

54/6 x 2 sets

54/7

Machine rows

77/10 x 2 sets

91/6

Neutral grip pull downs

77/6

59/8 + 8 partials

Underhand smith machine rows superset with overhand smith machine rows

1pps/10 -SS- 1pps/10

1pps/10 -SS- 1pps/6

Rear raises

6/15 x 2 sets

8/12

8/15

8/10 + 10 partials

EZ bar curls

BAR/12

22.5/11 x 3 sets

22.5/6 + 2 partials

Cable curls (unsure of plate measurements on stack)

6pl/15

6pl/12

4pl/25

Machine preacher curls

30lbs/12

30lbs/8

20lbs/12 + lots of partials

Aaaaaaaand done. Got a pretty good pump. Was pretty tired though since I had just finished up a 9 hour shift, but still enough energy to bang out a decent workout.

[rapz]

decent load on the rack pulls bro, good work. just did them yesterday, love the feeling i get. question though, when you rack pull do you slightly bounce (controlled) at the bottom? or lay the weight down and go again? I have read different arguments about it and was unsure?? :think:

[Shutupandsquat]

decent load on the rack pulls bro, good work. just did them yesterday, love the feeling i get. question though, when you rack pull do you slightly bounce (controlled) at the bottom? or lay the weight down and go again? I have read different arguments about it and was unsure?? :think:

I bounce because it's not really a deadlift and I was doing it quite high. If I do it lower I control it more. I'll sometimes reset when my grip is slipping so you know, but I have DOMS today in my lats so yeee.

Trained chest, tris and calves today

Started it off with some flat flyes

14/15

14/10

18/10

18/12 x 2 sets

Flat bench

60/15 x 2 sets

60/18 + 5 partials

Pec deck

120lbs/15

100lbs/15 x 2 sets

Flat flye press

20/12

20/10 x 2 sets

Fuark

Smith machine close grip bench

1pps/15 x 2 sets

1½pps/8 (Felt pain in my wrist so dropped the weight back

1pps/15 + 4 partials

Flat EZ bar skull crushers

32.5/12

32.5/10

32.5/8

cable Rope push downs (dunno stack weight)

7/15

6/12

4/lots and then lots of partials

Standing calf raises

1pps/15 x 2 sets

2pps/10 x 2 sets

That was all I needed for calves. They still had slight DOMS so they were getting mad squeeze from those 4 sets.

Yeh so was a good workout etc. etc. Feelin' good etc. etc. You all know how it goes.

[I Declare War]

WTF.... SUAS you're enhanced now?

[trainlikeafreak]

inafter IDW

[southernsamurai]

Big SUAS HUHUHU!

[Shutupandsquat]

Took anyone fucking ages to notice lol

Isn't the world just full of surprises?

[Shutupandsquat]

So yeah, I've come to the conclusion that I can't keep up with posting regularly so I'm probably just gonna stop now lol.

May post up the odd workout, but ye.

[bang_bang]

but its just gotten interesting! :pfft:

What are you running and how long you been on?

[Shutupandsquat]

but its just gotten interesting! :pfft:

What are you running and how long you been on?

Feel free to PM me. I'm not going to go completely public with what I'm doing. I'd just rather not put up with the, "Why do that when you could do this?" etc.

Trained chest and biceps today. Did in a Dorian Yates high intensity style. Pete and I had a good talk to him about his training etc.

Starting off with incline bench. Warming up for 3 sets and working on the final one

60/10

70/8

82.5/6

100/4 or 5 -15 second rest - 100/1 - 15 second rest - 100/4FR

On the working set, I think the first phase was all me. Pete said, "Have a short rest, when you get back into it, get a clean rep. If you get the rep easy on your own, then re rack, and we'll have a short rest then another 2. If you struggle then we'll just go for 2."

So I got the rep clean on my own and I rested. The 4 reps after that were only lightly spotted, just helping me get through the top part.

I've taken my grip much wider lately to reduce the activation of the delt and to isolate the chest a lot more. I've been feeling the pecs activate a lot more during my workouts as a result of this and they've grown in strength as well as mass.

Flat DB press

30/10

38/10FR

Once again, bringing the dumbbells down wider. I feel like I get more of a stretch, and definitely don't feel the anterior delt as much. My elbow also doesn't get too retarded from it as it is more of a natural line of movement for it. So it seems to also benefit the stress on my joints/tendons.

Incline flyes

22/10

26/8FR

I feel like my flyes have generally been pretty good, form-wise. Just doing what I usually do, focusing on negative, control, squeeze and all-round activation.

Flat flyes.

30/8FR

Chest was feeling really fucked from that. Just a whole lot of heavy exercises and not pissing around with warming up.

Biceps. Started it off with alternating dumbbell curls to pump the blood in there. A really good, controlled movement and good to start with.

10/12

14/8

18/9

Tried focusing on keeping good form. Elbows as still as possible (but they still come forward a little bit as I bring the dumbbells to the top. Slightly swinging hips just to keep a good rhythm, but making sure the biceps are really working.

Barbell curls.

35/10

45/7FR

I have a tendency to swing a lot during my heavy sets of barbell curls, so on the final set, I perked myself up against a wall to prevent this. Made the biceps work so much harder.

One arm machine preacher curls

20lbs/10

30lbs/8FR

Just wanted to finish it off with a good squeeze and pump. A one arm, isolation movement seemed like the perfect way to do so, and it was. Really trying to attack that peak, by getting a good contraction.

Currently weighing about 74.5 after a mean shit. Putting on fat and water, but still relatively lean. Strength has definitely come up a lot and weak points are definitely growing.

Starting to become a bit more knowledgeable and aware of what I'm doing and knowing what I need to (not) do in order to bring up weak points. It's the fun part of it

[trainlikeafreak]

lol i wonder how many other faggots are doing HIT now after meeting dorian (myself included LOL).

do u like it?

[Shutupandsquat]

lol i wonder how many other faggots are doing HIT now after meeting dorian (myself included LOL).

do u like it?

I've done it before, just not quite to this extent, and it was a great session.

The only reason I'm doing it is because I actually had a proper talk to Dorian about it, and also reading his book, seeing what he's done and explaining why he did it etc. has given me a wealth of knowledge. So I figured, I'm pretty fucking tiny, so why not? lol

[Shutupandsquat]

did sum shoulderz todai and serm treerrrceerrpz.

Trained at Porirua Cityfitness today with my mate. Was pretty good fun

Beginning with barbell press, a nice, heavy compound movement.

40/20 x 2 sets

60/15

80/8FR

Lateral raises

12.5/10 x 2 sets

20/8

DB press

22.5/10

35/10FR

Cable upright rows

(Dunno how much the stack weighs but did the stack)/11

Shrugs

60/20

140/10

180/18

And moving on to triceps. Again, beginning it with a nice compound movement. Close grip bench

60/15 x 2 sets

70/10

80/8

Tricep pushdowns

Just did a few warm up sets

stack/10

Stack +5lbs/8

DB oberhead press

32.5/7

Yup done. Loving this style of training. Get fucked as and lift heavy!