Swollen Dolan

[DCYPL]

I can attest to this dude's strength. I see him and his brother often enough...

Im the weak one who watches and secretly says "Stuff you, Im gonna lift that too!"

then fails...lol

[Shutupandsquat]

I can attest to this dude's strength. I see him and his brother often enough...

Im the weak one who watches and secretly says "Stuff you, Im gonna lift that too!"

then fails...lol

... who are you? hahaha

[DCYPL]

I can attest to this dude's strength. I see him and his brother often enough...

Im the weak one who watches and secretly says "Stuff you, Im gonna lift that too!"

then fails...lol

... who are you? hahaha

haha. Im a casual at the gym. I have seen you grow from I think a couple years ago? You and your bro a freaks man.

[I Declare War]

Congratulations SUAS, you have a follower! lol

[DCYPL]

I wouldnt exactly say I'm a follower. More...an observer.

I havent had any formal training, so I learn as I go. Since you and your bro seem to be doin it right, I steal your exercises! haha

I have borrowed a few shoulder exercizes from your bro and a few back ones from you. Some traps from Zeus (Personal trainer that looks like superman) ect...

[I Declare War]

I'm not his brother btw, just one of SUAS's fans. 8)

[DCYPL]

yeah I know man they could almost be twins, accept you can tell the age difference.

[Shutupandsquat]

So annoying when people get us confused lol. I'm small, have glasses and no beard!

Trained back in Les Mills Xtreme on Thursday. Was fucking great. Got swarmed by PT's the moment I got in though lol. Saw Jamie Onekawa's sister there; god damn she's sexy! Was the only dude within the vicinity that was bigger than her though

Took training off yesterday as I was tired as f*ck. Probably not gonna train Fridays now anyway. See what happens for a while if I train chest once a week, and if it goes well, then I'll keep it that way.

On a non-related note, gonna record vocals today for my band's EP before it gets mixed and shit. So yup, pretty excited about that.

[Shutupandsquat]

Trained legs and calves today.

Started off with squats

60/10

100/10

140/6

180/9 (video to come)

Depth was a bit questionable but ah well haha.

Leg extensions

71/10

84/10

105/8

Lying leg curls

50/10

60/10

65/7

Seated leg curls

63.5/10

82.5/5 + 1 partial

Standing calf raises superset with seated calf raises

Warmed up with no weights, just doing 15 reps for both exercises.

and on to working sets

1pps/10 + 1pl/10 x 2 sets

1pps/10 + 1pl/12

One leg standing calf raises (unweighted)

15 x 3 sets

And that was that.

Calves have developed quite a bit recently. Obviously they aren't pro standard, but I feel they've made good progress and have a much better shape to the gastroc. Won't win a show on calves, but it's still nice to have them.

[Shutupandsquat]

Questionable depth

[Leeroid]

Good shit mate, one question though. Why do you wrap your knees so your kneecap shows? You'd get so much more support if you covered them

[Shutupandsquat]

Good shit mate, one question though. Why do you wrap your knees so your kneecap shows? You'd get so much more support if you covered them

I don't think I would. I cover the cartilage, and where the quads and knee cap join as well as wrap the ligaments. The patella bone shows, but the part that's showing wouldn't really give me anything extra if I covered it - From my experience, anyway.

[Shutupandsquat]

Trained arms today

Started off with dumbbell curls for biceps

6/10 x 2 sets

14/10

18/8

22/10

machine preacher curls

50lbs/10

70lbs/6

DB hammer curls

16/10

20/8

Cable curls

45.5/8

27.5/22

Cable pushdowns

27.5/20

45.5/15

68/10

82.5/8

91.5/4 Finally done tricep pushdowns of the whole stack. It makes me happy.

Seated overhead DB extensions

30/10

36/8

Smith machine close grip press

1½pps/15 x 2 sets

Single arm concentration extensions superset with dips

13.5/12 -SS- 22

Done. Wow arms were pumped. Took a pic afterwards but cbf uploading it atm.

[Shutupandsquat]

Trained chest and calves today. Switching split now so I'm not training chest twice a week, have a specific arms day, doing rear delts with shoulders. So shorter workouts.

Started off with incline bench to get the blood flowing. Was feeling pretty tired so not too strong.

60/10 x 2 sets

82.5/5

100/5FR

Moved on to machine press to get a good contraction and reaaally pump the blood in there

71/15

84/6

Yup was pretty pumped by this point, so went on and did flat bench

60/20

70/8 + 2 partials

Pec deck

120lbs/10 x 2 sets

Incline flye press

16/17

lol wow. Chest was done in about half an hour and holy mother of pumpin' ball bags.

Calves was nothing special, just wanted to get the muscle nice and tight, full of blood. All I did was unweighted sing leg standing calf raises

Did 5 sets of 20 and then 6th set of 12

Did a small posing session in the mirror afterwards. I'm looking much rounder in my upper body. Especially in my mid section.

Note: Not look really round in my mid section, but much rounder

Getting MORE vascular as well. What the f*ck? lol I'm in a calorie surplus. I suppose it's a good thing.

[Shutupandsquat]

So I trained back on Wednesday, Legs yesterday and delts and calves today.

Can't remember what I did for back but I'm going to post up yesterdays and today's sessions.

So legs yesterday, I begun with squats with one thing in mind. Squatting 200 for 6 reps.

60/10

100/10

140/6

180/3

200/6 Wow. I think I could have grinded out 8. Went down for the 7th and back locked up at the bottom. But that's all good, still happy with that!

Leg press. Lol. Wanted to do a dropset for this, I regretted it after...

7pps/10

9pps/10 x 2 sets

12pps/11 dropset 9pps/8 dropset 7pps/13 dropset 5pps/18 dropset 3pps/30

HAHAHAHA f*ck! NEVER AGAIN! But I probably will...

One legged leg extensions.

36/10

43/7 + 3 partials

Lying leg curls

46/10

63/10

76/10

92 (or something around there)/3 dropset for some weight for reps and may have possibly dropsetted again.

That was me done for legs. They were fucking hammered.

And today, delts and calves.

Barbell press

45/15

60/10

70/8

90/6FR (got the first 3 on my own) 15-20 second rest 90/3FR

Seated lateral raises

14/10

16/13FR

Machine lateral raises

30/20

43/10 + 5 partials

DB shrugs

54/15 x 2 sets

Standing calf raises

1pps/15 x 2 sets

2pps/10

2pps/10 + 10 bounces

One leg unweighted standing calf raises

15 x 3 sets

20 + 18 + 15 (consistent sets)

And done for that. Strength has gone way up so pretty stoked. Yeahp.

[Shutupandsquat]

Arms.

BB curls

25/15

30/10

35/8

40/6 + 2 partials

DB curls

10/15

6/12 + 5 partials

High cable pulleys. (for dat posing)

13.5/15

18/9

Hammer curls

22/8 dropset 16/5 dropset 8/8 + 5 partials

Close grip bench

60/15 x 2 sets

82.5/10

90/10

Cable pushdowns

72.5/10

86/8

EZ bar skull crushers

35/20

35/10 + 10 partial close grip presses

Cable rope pushdowns

36/8 + 5 partials

[Shutupandsquat]

Trained legs today. Didn't do much.

Squats.

60/10

100/10

140/6

180/3

206/1

225/1 personal best Pretty cool to get 3 x bodyweight. Wanted to get more reps but oh well.

Lying leg curls

45/15

55/10

65/6

75/5 dropset 60/4 + 3 partials

Seated leg curls

63.5/10 x 2 sets

72.5/7

One leg standing calf raises (unweighted)

20 x 2 sets

18 + 4 partials

And done. Was actually a pretty good workout. Ridic pump in my calves. Legs weren't really pumped but I don't really need them to grow lol.

Weighing at 75. Scales aren't changing much but physique definitely is.

[Shutupandsquat]

Chest and calves

Starting off with incline bench

60/10

82.5/8

90/5

110/6FR 9Not sure how many I got on my own. 4?

Machine press

71/10

91/9FR

Pec deck

100lbs/20

150lbs/11FR

flat bench

82.5/8 or 9

100/4FR dropset 60/11 or something partials

Toe press

1pps/12

4pps/12

6pps/10

8pps/8

Seated calf raises

2pl/10

3pl/10

4pl/9FR

Done. Yup. Pretty stoked with strength increase. okbye

[JamieO]

[Leeroid]

Trained legs today. Didn't do much.

Squats.

60/10

100/10

140/6

180/3

206/1

225/1 personal best Pretty cool to get 3 x bodyweight. Wanted to get more reps but oh well.

Great squat dude. Did you get a video?

[Shutupandsquat]

Saw Jamie Onekawa's sister there; god damn she's sexy! Was the only dude within the vicinity that was bigger than her though

[Shutupandsquat]

Trained legs today.

Started off with romanians for a change

60/10

100/8

140/8

165/9 WEEOOOOOWWWWWWWWWWWWWWWWWWWW. Pumped glutes and hammys like f*ck, but god damned those erectors!!!!

Lying leg curls

45/10

55/8

70/5 dropset 55/6

Had to keep stretching erectors between sets. So pumped it was ridiculous!

Single leg leg-press

2pps/10

4pps/8 x 2 sets (Not really used to doing single leg so this felt really heavy. Not so much because of the weight, but because my legs weren't used to the stabilization etc. They were used to it by the last set as you'll see...)

4pps/20 ... lulwut? Never been so puffed from leg press in my life!

Leg extensions

84/10

105/7 + 3 partials

Back squats

100/10

140/11 , got stuck at the bottom of the 12th so rolled it off my back. Apparently my back is bleeding now lol.

Pretty good session. Peter gave it to me as a way to not squat heavy for this week. Got me a good pump and I felt like fucking shit afterwards lol.

[Shutupandsquat]

Trained shoulders and abs today. cbf posting workout.

Took a quick posing video this morning. Posing needs a hell of a lot of work but not competing for another 6 months so I have a lot of time to get it fixed. But this shows how much worse we look when we can't pose properly lol

[trainlikeafreak]

backs come up heaps. but do u even chest?

[Shutupandsquat]

backs come up heaps. but do u even chest?

Lol no. Pretty sure we talk regularly about how shit my chest is but ok