Swollen Dolan

[southernsamurai]

Lol when you coming these ways brah.. On the razz and pop the fkn e e e e e's HUHUHU

[Shutupandsquat]

Trained arms today. Whole lotta volume. Let's get these things growing.

 

Smith Machine Close Grip Bench.
60/15 x 2 sets
82.5/10 x 2 sets
100/8
100/13

DB Close Grip Press
30/12 x 2 sets
30/10

With the DB press, you need to squeeze it at the top of the movement in order to really push the blood into the triceps for a good pump.

V-Bar cable push-downs
63.5/15
77/10
86/7 dropset 68/6

Standing EZ-bar skull crushers
32.5/12
32.5/10

One Arm Cable Triceps Extensions.
2pl/15
3pl/12
3pl/13

Barbell curls
25/10
30/10
35/10
35/10
25/13

GIANT SET
Cable curls - DB curls - DB hammer curls
32.5/10 - 6/10 - 6/10 x 3 sets.

 

Edited: Pic of arm after the session to show how much pump I had. Was ridiculous.

[AZIDE]

whats the circumference of your arms (roughly)? they look big but thats partly because theyre quite short eh

[Shutupandsquat]

yeah my arms are short as hell hahah, they're 16 inches which I think is okay. Would be nice if they were 20s though

 

[Shutupandsquat]

Just an update of how I'm looking. Starting back up on the apple juice. This is how I look 6 weeks without it.

Since nationals, I've really been working to bring up my upper body, but more specifically my chest as that has always lagged. It's definitely come up over the past 5 weeks, but still needs to be a lot bigger to match.

[rapz]

Just an update of how I'm looking. Starting back up on the apple juice. This is how I look 6 weeks without it.

Since nationals, I've really been working to bring up my upper body, but more specifically my chest as that has always lagged. It's definitely come up over the past 5 weeks, but still needs to be a lot bigger to match.

gonna share juice flavors bro or keeping it on the low low?  still look swole and kept gains even when you came off, did you just keep pounding back the food and lighten up on training a bit?

[Shutupandsquat]

Not really going that far into detail. I sometimes tell people if they pm me but I don't talk about it for everyone to know.

Never eased off on training. I was a bit weaker for sure, but still making myself work harder than before.

[Pseudonym]

Nice! Is 6 weeks long enough to be off?

[rapz]

Not really going that far into detail. I sometimes tell people if they pm me but I don't talk about it for everyone to know.

Never eased off on training. I was a bit weaker for sure, but still making myself work harder than before.

all good bro, nice one! look forward to seeing the off season gains

[Shutupandsquat]

Nice! Is 6 weeks long enough to be off?

Good question. I feel as it is because of what I was running, not going into detail, but the 4 weeks leading into nationals, I had no test, so I'm not worried about any tesosterone imbalances etc. and so yeah 6 weeks SHOULD be enough time. Too late if it's not lol.

[AZIDE]

Nice! Is 6 weeks long enough to be off?

Good question. I feel as it is because of what I was running, not going into detail, but the 4 weeks leading into nationals, I had no test, so I'm not worried about any tesosterone imbalances etc. and so yeah 6 weeks SHOULD be enough time. Too late if it's not lol.

other hormones shuts down natty test also. IME 6 weeks isnt quite long enough off to be worth going off but like you said too late now.

[Leeroid]

High levels of any androgen (not just testosterone) will shut down your natural testosterone levels. A 100mg dose of nandrolone decanoate resulted in a 100% reduction of testosterone levels and took 30 days for the HPTA to recover sufficiently for testosterone levels to return to baseline levels.

 

 

Anyway, your HPTA is very resilient and recovery shouldn't really be a problem in the future unless you're one of the very unfortunate.

 

Looking solid bro, expect to see some solid gains to come out of this journal!

[Gym rat]

I second that as well looking soild bro and will be keeping a eye on this journal

[Shutupandsquat]

So I think it's time for my irregular post hahaha.

Train arms and abs with a friend today, and the workout went as followed.
 

Started off with close grip bench. I really like this exercise for bringing up the mass of the longhead to create a more round look to the tricep on the front double bi.

60/10

70/10

85/10

100/5

110/6FR dropset 70/6FR dropset 60/7 negatives. Powering up on my own for as many of those negatives as I could. Got to the point where it was only moving up a couple inches lol.

Cable pushdowns. For the these, I like to keep my elbows away from my body to eliminate the swing to get it down so it's all tricep focussed. Shorter range of motion, but a better contraction. I've found cable movements to be very productive towards the growth of my lateral head.
63.5/10

72.5/10

86/8

Now for my last set, I did the "Menace" style of training, made more popular by Dennis James as of late. Controlling the positive something shocking (much like doing negatives) as opposed to controlling the negative. Mother of god dat pump hahah.
45.5/7 + as many normal reps as I could get out to the point where it was partials.

Incline EZ bar skull crushers. I like doing incline, I just feel it better. Love skulls for hitting that long head again!
32.5/10

Switched it to nose crushers on the next set. Haven't done them before. Again, made popular by Dennis James, but I really love the squeeze and stretch on this. I find it stretches the triceps more because of the angle coming more directly down as opposed to far away from the elbow.
32.5/8
37.5/8FR + a shit load of incline EZ bar close grip press to pump the shit out of the tris!

Finishing off triceps with single arm cable pushdowns. Like a kickback, but a better contraction, twisting the hand outwards at contraction to squeeze the f*ck out of the lateral head more. I feel this has brought out a lot of my lateral head separation this year.

3pl/15

3pl/12

3pl/15FR + 3pl/5

Now on to biceps. Starting off with the basics of Barbell curls. Keeping my elbows relatively close to my hips, but slightly forward, to hit the contraction a little bit better.

25/10

35/10

40/8

45/8 dropset 20/10 (maybe more)

For the 20, because the weight was so light, I pulled my elbows back. Right back. Like squeezing my shoulder blades back. Shortens up the ROM but squeezes it much more. Great to get a good pump, but hard to do with heavy weight. Try it.

Now finishing of bis with my biceps gauntlet. A giant set of. Cable curls, DB curls and DB hammer curls. 10 reps of each for 3 sets.
With the cable curls, I keep my elbow very far out in front of me, and curl it like a preacher curl to isolate the biceps.
36/10 + 6/10 + 6/10 + 10 second biceps squeeze x 2 sets
40.5/10 + 6/10 + 6/10 + 10 second biceps squeeze.

Machine crunches.
58/10

58/15

58/12

58/some number that I lost track of.

All in all it was a great workout and got a great pump! I feel like I've been growing really well as of late and I'm quite happy with it. Any questions, don't hesitate to ask.

These pics were taken yesterday; weighing 79-80kg.

Oh and here's a Christmas training video my brother and I had done a week ago hahaha

[Pseudonym]

Good shit, Mr Dolan!

I think you should answer this topic about your 2013 progress:
http://www.gymnation.co.nz/forum/general-chitchat/how-was-your-2013

[Shutupandsquat]

Well since I'm here and it's been about 2 and a half months since my last update, I think I'll throw up last nights arm session. Took 3 scoops of Dorian Yates Black Bombs pre workout hahaha. Either that or I had meth. I was wide awake anyway lol.

Started off with a nice heavy compound, barbell close grip bench. Adding that density and thickness to the long head of the tricep to make that double bicep and side tri look pretty.

60/12

80/10

100/9

100/7 dropset 60/9 negative, pressing up on my own. My negatives are like 10-15 seconds. PROPER negatives.

Incline EZ-bar nose crushers

27.5/30

27.5/25

27.5/23 -superset with incline EZ bar close press- lots of reps with 10 second negatives.

27.5/10 (to the jaw) 27.5/15 (to the nose) 27.5/as many as possible behind the head -superset- lots of reps with 10 second negatives again and then pumped out partials until the weight was only moving half an inch, then got out like 5 half inch partials.

Straight bar cable push downs -giant set- straight bar over head cable extensions -giant set- with press ups against a bench with elbows tucked by sides.

80lbs/20 -GS- 50lbs/20 -GS- 20 then stood more upright so it's "easier" but so I can keep repping and got another 10 reps

110lbs/20 -GS- 65lbs/23 -GS- 15 then standing more upright I got as many reps as possible which was something like 20

NOW ON TO BICEPS!
Started off with some barbell curls to add some mass. Staple compound movement.

20/15

26/12

41/10

41/9 dropset 23/as many reps as possible with elbows pinched back so I could just focus on squeezing the bicep

Machine preacher curls

30lbs/20

20lbs/20

10lbs/25

10lbs/a shit load of reps.

DB hammer curls

12/15 dropset 8/15

6/43

Done and pumped. As you can see this was just mostly going light and getting high reps throughout the workout bar the compound movements to begin with.

Here's some pictures taken about 3 and a half weeks ago. Chest is still my weak point but I'm making improvements and it IS getting better. Back still isn't as wide as I'd like it to be, but defintiely not a glaring weakness.

I ended up getting up to 85kg (87 my heaviest but I was bloated as hell) and then cut down to 80kg because I had unnecessary fat and water on me

[ohjoshua]

You look bigger and leaner than you dec pics nice progress. Also very disciptive journal, lots of tips for people in tbere.

[ngapuhi strong]

huge arms

how tall are you. i thought i was short haha

[2fierce]

Have you got a licence for those guns. Impressive pics. Do you consume much of Dorian Yates supplement range?

[Shutupandsquat]

You look bigger and leaner than you dec pics nice progress. Also very disciptive journal, lots of tips for people in tbere.

Thanks bro! I don't think I was leaner in those pics. Just a little bigger so I looked leaner. Or better lighting hahaha. Yeah I try keep it a little descriptive so it's more than just "today I benched pressed. It was good".

huge arms

how tall are you. i thought i was short haha

About the same height as Jose Raymond and Flex Leeis. 5 foot 3.

Have you got a licence for those guns. Impressive pics. Do you consume much of Dorian Yates supplement range?

Stop with the gun jokes. Just stop! Hahahaha. I don't really consume supplements at all. My friend gave me the 3 scoops to have. Other than that, I literally take 0 supplements right now. Not even whey. I can't afford it. The joys of being a 20 year old working in a supermarket lol.

 

Trained chest tonight. Started off with incline DB press. Recebtly, I've shortened up my range of motion. Not going as deep because I realised I was using too much anterior delt and have been feeling my chest press more in my chest now which is good. Obviously this exercise is to add size and density to the chest!

20/15

30/10

40/10

50/2 (quite a weak effort yolo) dropset down to 25kg and then pinched my shoulder blades RIIIIGHT BACK so I could stick my chest out and really squeeze it with the light weight. Just focused on squeeze and negative for like 10 reps or so

Butterfly pec deck. What I do with these, is I press the my biceps and under-elbow against the pads and push up and squeeze like I would with a normal flye, twisting my hands in and making my pinkies touch to really squeeze the hell out of the pecs

60lbs/20

80lbs/25

100lbs/10 dropset 70lbs/8 dropset 50lbs/lots of reps, squeezing in the middle for 2 seconds each rep

flat bench press. Just getting out a lot of reps cause I was feeling pretty raped.

60/20

60/17

40/23

Incline flyes. What I've been doing with these is bringing the dumbbells quite a way short from the middle, like Jose Raymond does. It's hard to explain, but basically I come up about 80% of the way than normal and squeeze there. So gravity does it's work and tries to pull the weight down while you hold it there. If you understand me, or watch Jose do them, give it a try. I actually get a better pump from this and don't feel it as much in my delts as full ROM.

14/20

14/13

14/15

14/15

14/18

Cable flyes -superset- with decline machine press. Nothing special here. Squeezing it nice and good is all we're doing here.

40lbs/10 -SS- 90lbs/20

50lbs/10 -SS- 90lbs/15

50lbs/10 + partials -SS- 90lbs/6 dropset 50lbs/as many reps as possible

CALVES

Machine toe press. 20 seconds rest to get lots of blood into the muscle and fatigue it quick. I find this is really the only way to grow calves. Hit 'em hard and hit 'em fast.

215lbs/20 x 3 sets

215lbs/as many reps as possible + 20 bounces (bottom quarter partials)

done. Here's some pics from today. About 4-5 kg lighter than the pics posted yesterday 

[Pseudonym]

You thinking about switching classes, mate? :-P

[Shutupandsquat]

You thinking about switching classes, mate?

Oh shit... they're catching on...

[Shutupandsquat]

Hey everyone, it's me again lol. Hit some arms yesterday, so will try to remember weight and rep ranges.

I don't usually do dips and I really should because theyre a great compound movement, but I usually close grip bench, but yesterday, I started off with some weighted dips for something different. I'll do this more often to see if I notice any difference in triceps development. I supsersetted the exercise with some light dumbbell curls, focussing on contraction.

bodyweight/30 -SS- 9/15

+20kg/15 -SS- 9/15
+40kg/15 -SS- 12/12
+60kg/5 or 6 dropset to bodyweight and controlling the f*ck out of both negative and positive, just squeezing the triceps properly throughout the entire movement -SS- 12/17 or however many reps it was

Okay now my arms were feeling pretty warmed up, I went on and just did triceps for a bit. This giant set was just focussing on the contraction, really squeezing the hell out of the triceps at the bottom. I mean, locking my arms all the way out, and then try and lock them out further and further so contraction lasted about 2-3 seconds (until it got hard to even reach contraction)

So the giant set went in the exercises in following order;- Straight bar cable pushdowns, rope cable pushdowns, overhead rope extensions, Straight bar underhand triceps extensions. With the first pushdowns, I have my elbows away from the body to eliminate swing and hit the lateral head, with the rope pushdowns and underhands, I have my elbows pinned back and follow the bar up and down my body to hit the long head (to give me a double biceps pose), overheads were pretty standard - elbows tucked in, good stretch (but not all the way back so triceps still have tension) and lock out, and lockout even further. ANYWAY, HERE'S HOW IT WENT!

80lbs/20 -GS- 30lbs/20 -GS- 20lbs/20 -GS- 30lbs/20
65lbs/20 -GS- 20lbs/20 -GS- 20lbs/20 -GS- 30lbs/20
50lbs/20 -GS- 20lbs/20 -GS- 20lbs/20 -GS- 20lbs/20

So as you can see, I got weaker as I went through due to how hard I was contracting, the muscle was just retarded fatigued. Then I went on to do some machine dips with a triceps extension machine. So what I did with this, was I sat as far forward in the seat as possible. This meant that my arms were far back and so my triceps got a reeeaaalllly good stretch. Then I focussed on the contraction once again. Like 4 second contractions.

90lbs/20

130lbs/8 (all reps controlled positive and negative)
150lbs/4 (controlled reps) 150lbs/5 (normal reps) 150lbs/2 (controlled reps) 150lbs/max reps, ended up doing them like Branch Warren towards the end lol

So that was triceps, ON TO BICEPS! I didn't do as much for biceps as I did for triceps as I feel my biceps dominate my arms but also because I hit them hard with what I did. So, here I did some dumbbell hammer curls, warmed up with 11kg for 15 reps. Now that I had blood into my biceps again that was enough of a warm up. These following numbers were all in ONE SET! The only rest I had was grabbing the next set of dumbbells. The pump was retarded!

4/10 + 5/10 + 6/10 + 7/10 + 8/10 + 9/10 + 10/10 + 11/10 + 12/10 + 11/10 + 10/10 + 9/10 + 8/10 + 7/10 + 6/10 + 5/10 + 4/10 and on that last 10 with the 4s, I was holding the contraction for 2 seconds on each reps. HOLY f*ck! 170 reps, dead.

Finished off biceps with some simple machine preacher curls, keeping my elbows in and squeezing it for 2 seconds. 20 second rest periods

10lbs/15

10lbs/15 + partials

10lbs/13 + partials until the weight was moving half an inch.

so that was my arm workout and today is actually the worst arms DOMS I've had in my life. Always gotta train harder than the day before though!

[Shutupandsquat]

Hey guys, Leg training video I took 2 weeks ago, uploaded it last week. Thought I'd share it on here.

[Terrymundo]

Looks pretty intense brah. Im super jelly on the lung area. my gym is useless for lunges.

lol at when you dropped in the pin on extensions.