Swollen Dolan

[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. 

[Gym rat]

Thought that looked very hard intense as we'll bust out the Zimmer frame

[Shutupandsquat]

Alright so I've gone kinda under the radar now, even on Facebook and instagram. Not really posting pictures. I wanna see how much I can do and hopefully make people say "what the f*ck" by next year.

Anyway, tonights chest workout went as followed.

Started off with some relatively heavy bench press. A little weaker than usual, but no drama. Haven't really been focusing on strength. Just mainly contracting the muscle and that's been working to bring up my chest (although still lagging).

Started off with 60 for 10 for a couple sets to warm up, then 80 for 10, 100 for 4, 100 for 3 and then went on to the top set. Did 120 for 2, dropped it down to 100, got out another rep then dropped it to 60. Did 3 negatives really controlling the weight for 10 or so seconds, then got out 4 reps, and then negatives 'til I couldn't push back up on my own and another 2 negatives.

I was feeling pretty warmed up by this point so went on to do some incline Dumbbell Flyes.

What I've been doing with these is getting a really deep stretch like Arnold used to do. Light weight and focusing on contraction. Surprisingly, I feel it a lot less in my delts and pumps a lot more blood into the chest. Each set I went up a level on the incline so it went like this.

First set, low incline, 12kg for 15 reps + dumbbell press (focusing on squeeze) 'til failure.
Went up a level, 12kg for 12 reps + dumbell press 'til failure
Up a level, 12kg 'til failure + DB press 'til failure
Up a level again, Now this was on a very high incline, but due to the stretch, I don't feel it in my delts. I just get a really good squeeze in the upper shelf of the chest. So Flyes 'til failure and then press til failure.
Then I dropped the incline to a medium level and went heavy-ish (heavy for how fatigued I was) and shortened up the range of motion to the regular depth. 27.5/8 reps + press 'til failure.

On to some typical cable flyes. Focussing on squeeze as per usual.
40lbs 'til failure x 3 sets
65lbs 'til failure which was like 6 reps or so dropset down to 40lbs and max reps then partials.

Finishing off with flat machine press. This is similar to a hammer strength machine with loading the plates on each side, isn't pre-stabilized, but it's lying flat. Did 1 plate per side for at least 30 reps.

Then this where things get fun. It's a little thing I've been doing lately to get a really good pump and time under tension. Unsure what to call it, but it's pretty awesome. A 100 rep rest-pause set basically. So you start off 1 rep on one side, then 1 rep on the other. 2 reps on one side, 2 reps on the other, alternating. Work your way up to 10 reps, and come back down. Did that with 1 plate per side and it was crazy!!!

Finished off with doing calves. Just some standing. Warmed up with 15 reps at 90lbs for 2 sets. 195lbs for 10 then 300lbs for 6, 15 seconds rest, 4 reps, 15 seconds rest, 2 reps. Dropset to 195lbs for 5 reps, dropset tp 135lbs for 6 reps, and dropset to 90lbs for 6 squeezed reps and then 30+ bounce reps.

So that was my workout done and dusted! Absolutely huge pump in my chest and calves.

If that 100 rep rest pause set confused you, here's me doing it for a set of DB biceps curls

[Shutupandsquat]

Trained shoulders earlier on today after doing some brazillian jiu jitsu and then abs calves and cardio tonight

SHOULDERS

Started off with Barbell press. Nice compound movement for some thick delts

40/15

40/10

60/10

80/4 dropset 60 for max reps.

So I was weak as hell on that. Only had one meal prior to training which hadn't really properly digest plus jiu jitsu before hand so quite annoyed about that since I usually press 100 for 3 reps

Hammer Strength Press

1pps/ 15 x 2

1pps/ max reps 15 sec pause max reps 15 sec pause max reps

Lateral raises

12/10

16/ max reps then partials

6/max reps

Cable Rope upright rows superset with Straight Bar cable upright rows  (can't remember weight on stack so just gonna put down reps)

20 reps x 20 reps

20 reps x 16 reps

DB front raises (twisting thumbs in at the top)

12/10

12/8 then banged out as many as possible without twisting thumbs in

Barbell front raises superset with underhand barbell press

25/10 x 25/ max reps x 2 sets

Finished off with lateral raises light

10/max reps

6/max reps holding the contraction for 2 seconds then banged out as many reps as possible then did side pulls for max reps. These are sort of like an upright rows but keep your elbows pointing to the sides so you can't actually pull them up high but you can squeeze the f*ck out of the lower medial delt insertion. Can only really be felt after doing lateral raises

So that was shoulders. Got a pretty retarded pump. As you can see I was just doing what was physically possible and just filling the muscle up with as much blood as possible. Now on to tonights session

Calves

Seated Calf raises

20/15 x 3 sets

40/10

50/10

50/max reps

Machine toe press

185lbs/15 reps

275lbs/15 reps

340lbs/max reps 15 sec pause max reps 15 sec pause max reps

185lbs/30 reps - 20 seconds rest

185lbs/20 reps - 10 seconds rest

185lbs/10 reps

Abs

Swiss ball crunches

10 reps - 20 seconds rest

20 reps - 30 seconds rest

30 reps - 20 seconds rest

20 reps - 10 seconds rest

10 reps.

Finished off with some work on the prowler. Ended up pushing 220kg for 20 meters, dropped off 20kg pushed another 10 meters, dropped another 20 and pushed another 15 meters.

Been doing a good amount of cardio lately to lose some fat as I ballooned up to 91kg and abs were barely visible. So been sort of dieting (just eating less really) and doing some cardio and am down to about 83.5 in like 5 weeks and quad feathering is beginning to show. Feeling a lot better and not breathing heavy like I was at 90kg+

 

This is how fat I was roughly a month ago when I was 90ish kilo. I don't have any front shots from that time but as you can see, I was pretty watery and not really any detail whatsoever.

 

[hhh1]

Youre still on here. Ever get that growth spurt or still a stocky dwarf?

[Shutupandsquat]

Youre still on here. Ever get that growth spurt or still a stocky dwarf?

Stocky; no. Dwarf; yes

[Shutupandsquat]

Trained chesticles today. As I've always stated, and as a lot of you have seen, my chest has been a glaring weak point. I've always tried to get a good squeeze and it's never grown. Until recently, I've realised I was never actually getting a good squeeze. Now I've really dropped the weight back and properly feeling it and it's growing so yay.

Started off with a low incline dumbbell press to really hit the upper and mid fibres of the chest. These weights are gonna shock you lmao

18/15

18/12

25/10

30/10 x 2

30/8 + partials til failure

Flat hammer strength press (lying down)

2pps/8

2pps/10

2pps/8 + partials dropset 1pps/max reps, holding the isometric contraction for 2 seconds

High incline dumbbell flyes to really hit the upper fibres of the chest, a couple notches short of a shoulder press (just to indicate what I mean by high incline)

14/10 (getting a good stretch)

14/8 (Trying to get the DBs to touch the ground and holding the stretch for 2 seconds each rep)

14/max reps (Normal range of motion, keeping tension of the pecs) superset with high incline DB press, same weight for max reps

Decline machine press

75lbs/20 reps

75lbs/23 reps

75lbs/max reps + partials superset with neutral grip decline press 75lbs/ max reps

Cable Flyes. Now what I would do for this is right hand above left hand, then left hand above right hand and continue to alternate for x amount of reps and that do the standard hands together to finish off. This allowed me to really contract the chest.
 

40lbs/5 + 40lbs/5
40lbs/6 + 40lbs/6
40lbs/10 + 40lbs/failure
Then regular hands together 50lbs/failure

Then finished off with some deficit push ups (mid pec) and push ups against a box (lower pec) with every set 'til failure.

That's what I've been doing for the past few weeks and have noticed a significant change in the roundness and fullness off the muscle and I'm not using any gear.

Chur bolos

[9762291220]

Whats the reasoning for no gear atm?

[Shutupandsquat]

Whats the reasoning for no gear atm?

Student

[Shutupandsquat]

Hello everyone and welcome to today's episode of Lifting Shit.

On this episode, I will be telling you how to feel a nice burn deep in your tits.

So as of this week I will be doing Y3T training for my chest. One day volume, one day strength. The reason for this being, I find that I am able to grow quite well from volume, but it seems that I only grow well from volume if I'm strong, which makes sense for most people, really. So I'm working with the strength I have now for volume to make it grow while I also build my strength up. My bench strength hasn't actually improved for a long time as I haven't focused on it, but I think it's about time that I did.

So today was my volume today, so really focussing on putting as much blood as possible into my chest, conraction and squeeze.

Started it off with a cable flye press - something I've never actually done. The contraction on this was actually really surprising. I had the cables in between the top setting and the middle setting. This allowed me to actually press the cables in front of my chest, instead of below my pecs, and didn't strain my anterior delt either. I was bringing my elbows in line with my shoulders so my arms were on about a 45 degree angle at the stretch position and I fully extended them on contraction, slightly twisting my pinkies inwards, to turn in my elbows to help contract the chest a little harder. I did 20 reps on about 40lbs per side for 4 sets and on the last said I did as many reps as possible (about 16) and did some partials to finish off.

Then I went on to dumbbell floor press. I actually didn't expect to feel this as much as I did. So basically it's just lying on the floor with a relatively light weight and as soon as your triceps become paralell to the ground (or when your triceps touch the ground for some) then you press up; the dumbbells will meet in the middle so your arms go through an arch motion, basically forcing your pecs to be squeezed together by your arms, which is how we all learnt to do it when we begun. I only used 25kg DBs and rep range was like 15, 12, 10, 8, 8 and then I went down to 18s on the last one and got 13. Lightweights but yolo.

Then I went on to decline machine machine press (seat set up on a high setting). What I did on this one was the top 80% of the movement. So basically just pressing from the typical sticking point and pressing towards the contraction, not really getting a stretch, just focusing on contraction as I feel my anterior delts too much on this machine if I get a good stretch, or even an average stretch... just... if I get a stretch... anyway, so doing that with a light weight, really focusing on that squeeze and contraction, don't actually remember the reps I did but it was 90lbs and 70lbs (the machine cable kinda sticks so it has more resistance... that's my excuse anyway). Then on the last set, I had my hands in a neutral position, still doing that top 80% but with my hands in that position, there's a great range of motion. Now when I do it this way, logically, my triceps come in too much, but I feel it greater in my chest, which is why I had done the two sets before that - to make sure my chest was really fatigued, so when I went on to that last set, my pecs would fail before my tris.

Then I went on to cable flyes. Now for this one I had it on the middle setting. Usually this pulls a little on my anterior delt, and it did a little today, but what I did reduced the anterior delt involvement. So, I stuck with light weight again for this - 30lbs I think it was - and just really focused on stretch and contraction. So I would contract, then control the negative slowly for 3-4 seconds and hold the stretch position for 2 seconds and then go up towards contraction again, making sure that I'm solely using my pecs to get the handles to meet at the middle (obviously uses a little anterior to get out of the stretch which is why I felt it a bit, but not as much as usual). Again, I was twisting my pinkies in, to turn in my elbows contract the chest harder. Rep range was like uhh 10+. No real set reps, just over 10 and til failure.

After that I did some dips, just getting a super good stretch, and coming up to get a contraction without using my triceps. What I do for these is tuck my knees into my chest because it allows my body to keep balanced throughout the movement instead of swinging around which means I can just focus on the targeted muscle. It also allows me to tilt my body in a way so that my chest is on a similar angle to doing an incline press up, so I can really hit the lower pecs and then pressing up a couple inches short of lock out and squeezing the chest while I'm in that position.

Finished off with deficit push ups. I had the handles on a diagonal angle, so that my thumbs were pointing in but slightly upward (45 degree angle I guess) and I had them sort of close together - my thumbs were in line with my nipples. This helped me squeeze my chest at the top of the movement really hard as well as getting a really full range of motion and surprisingly not really using my triceps all too much. Just max reps every single set and doing 20 reps of swiss ball crunches in between.

So that concludes todays workout, hope you all had fun reading the novel and let me know if the alternation of purple and bold made it aesthetic to read *wink*

[Shutupandsquat]

Arms day today. Decided to go with a whole lotta volume and I would recommend doing this.

Started off with some rope push downs and DB bicep curls just to warm up the muscles and joints with about 25 reps of each. Now to business

So set 1 was Rope tricep extensions, DB bicep curls, Seated Overhead DB extensions, Cable curls, Underhand tricep extensions, Machine preacher Curls, Cable straight bar triceps extensions and DB hammer curls. x 2 sets all reps til failure.

Then the same again but switched underhand tricep extensions with V-bar pushdowns, with my thumbs coming off the bar, pointing upward to hit the long head a bit harder.

Then the final set went like this

Cable rope extensions, DB bicep curls, Seated over head extensions (but with 1 DB in each hand this time), Underhand cable extensions, Machine preacher curls, Cable bicep curls, Cable tricep pushdowns, DB Hammer curls.

Then to finish off I did One arm cable extensions, bringing it across the body, with cross body (So elbows up in line with shoulder, hand comes to opposing shoulder in stretch position and in line with corresponding shoulder on extension), then single arm cable concentration curls with single arm cable bicep curls with no rest periods, back and forth.

Every single set I did was to failure and the pump was nuts. 44 sets in 44 minutes. Give it a go 'cause it's pretty intense.

Did some Hanging leg raises at the end, holding the isometric contraction as long as possible for 3 sets, again all til failure.

[Pseudonym]

Daaamn. Yep, I reckon that qualifies as a whole lotta volume.

[FellowshipOfTheRon]

intense arms workout! dont think i could do hanging leg raises after an arms day like that though, unless it was that elbow supported version

[Shutupandsquat]

i dont think i could do hanging leg raises after an arms day like that though, unless it was that elbow supported version

Don't be a bitch lmao. My shoulders were getting pretty fucked to be honest

Daaamn. Yep, I reckon that qualifies as a whole lotta volume.

Haven't done a session that short in a while and haven't done that many sets for a muscle group ever

[GyzzBrah]

Brah read the first few pages of your log when you were my age... Faaark that's motivation ay.

[Shutupandsquat]

Brah read the first few pages of your log when you were my age... Faaark that's motivation ay.

Thanks bro, but I was a major asshole back then. Arrogant f*ck who thought he knew everything lmao

[GyzzBrah]

Haha that's me like now lol.

[Shutupandsquat]

Trained back and calves today. Targeting the upper lats because they need the most work on my back IMO. so here's how it went.

Started off with some wide grip pull downs to warm up just going really light, like 90lbs light and focusing on squeeze. Making sure that I'm properly contracting the upper lats. I did 2 sets of that then got on to my working set. For this set, I started off with behind the neck pull downs, but with my knees resting against the set, and leaning over it, so I pull the weight directly down to squeeze the lats. Very different from regular behind the neck as my upper body is on an angle and I can actually feel it like crazy - difficult to explain but it works and if you got what I mean, try it out. Maybe only midgets can do it but hey. I did about 20 reps of that or whatever failure was and then superset it with regular wide grip pull downs, getting the bar to my chin, and squeezing the shit out of it, probably got about 8 reps of that (could have been more but I don't really know hahaha.

Went on to overhand barbell rows after that, warmed up with 60 for 10 and 100 for 10. The reason I still warm up is because my posterior chain hasn't yet been used, so my erectors, hammys and glutes need to be warmed up for it. Then did a working set of 140 for 8, had a small pause at the top then got another 2, then stood more upright and just focused on keeping the squeeze, so it's a very small range of motion, but works sort of in the same way as rack pulls, but just the top 15% of the movement. Then dropped the weight down to 60kg, kept my upper body parallel to the ground to stretch the lats out as much as possible and getting it up for max reps. Had a 15 second pause then banged out as much as possible again.

Then on to widegrip cable pull overs super set with cable rows. Using the bar that you normally would for wide grip pull downs, getting my hands on to the bends of the bar and just pulling it down. I like to keep relatively upright while doing this, but with a big arch in the back, I find it makes for a much better contraction in the back. Just repping it out, at least 10 reps each time then on to the rows. For the seated rows, I was using a handle that has two handles connected to a chain which allows the hands to come out wide, so I would say if your gym doesn't have one, try a rope for this. Pulling the handles back as far as I could with my elbows high and out wide (upper arm parallel to the ground) with my hands in a pronated position, making for a good squeeze in the upper lats. I really good squeezey superset if you want to hit the upper lats, strongly recommend.

Finished off back with some dumbbell rows. With my head resting againt the top of an incline bench, my body was just above parallel. Sweeping the dumbbells outwards, so my elbows are almost in line with my rear delts, but a little further back to hit the lats as opposed to the rear delts. On the final set, I was just doing the top 50% of the movement, squeezing the lats for about 15-20 reps, then into full ROM, stretching the lats, and trying to get it up for a full squeeze.

Right... now calves.

Warmed up with some single leg calf raises, unweighted, just getting on to tip toes, making sure to put blood into the calves and feel the gastroc.

Now tri-set time. Doing standing calf raises, with seated calf raises and then toe press. Making sure to get on to my tip toes with each rep to really squeeze the gastroc, and the same for seated, but squeezing the solias. With the toe press, I like to keep my legs straight to hit the gastroc, as that needs the most work on my calves, but if you wanna hit solias, just bend your legs.

So I would do that tri set twice, then have a 2 minute rest, then do it twice again, doing 10 reps for each exercise, except for toe press, where I went max reps on the last set, small rest then max again.

Then finished off with 1 set of machine toe press, relatively heavy, and trying to get about 12-15 reps just to make sure I'm sore tomorrow.

So that was my workout, hopefully that helps someone who's wanting to grow any of the areas that I targeted today

[Shutupandsquat]

And here's an update of how I'm looking at the moment. In offseason so condition isn't fabulous. Need to work on a bit of width and still trying to grow my chest lmao

[Pseudonym]

I was a major asshole back then. Arrogant fuck who thought he knew everything lmao

So true.

 

Looking good Kyle, what are you weighing now?

[Shutupandsquat]

 

I was a major asshole back then. Arrogant f*ck who thought he knew everything lmao

So true.

 

Looking good Kyle, what are you weighing now?

 

Currently sitting around 85. Will hopefully be around that 90 mark at the start of prep, but leaner than the last time I was 90 lol

[tyreguy]

Farrk this dude is on point lol

[Shutupandsquat]

Kia ora koutou. Trained delts yesterday, so I will post up what I did for thaaaaat since I haven't posted one in ages

Started off with seated barbell press. Started getting back into going heavy again and it's been fun to throw around some weight but actually feel it more than I ever have.

warmed up with 60 for 10 for a couple sets
Put it up to 80 and got out 10 reps pretty easy.
Got 100 for 2 last week so I wasn't going to go that heavy, even though I used to be able to press it for more reps halfway through last year - like I said, just getting back into going heavy.
So put it up to 90, got out 7 reps, then dropped it to 70, got out another 10 reps, then to 60, went til failure, then stood up, and used leg drive to get it up until the ROM was an inch, took a 15 second rest and then seated pressed it for max reps again (which was like 4 lmao)

Then on to LATERAL RAISES.
Started off with like 8kg, just to get the motion and put the blood into the medial delts.
Went on to 17kg for 10 reps and then up to 25 kg. Got out about 8 reps and 2 partials, I believe.
Then did another set at 10kg, doing holds for reps. So on the first rep, it's a one second hold at contraction, up to 10 reps, when it's a 10 second hold (Even if it doesn't get all the way up) and then rep it out after.

Then on to anterior delts, just did a couple set of barbell raises, with the set set up on about a 15 degree angle, so I'm standing but slightly backwards, I feel this a lot in the anterior delts and it gives me more constant tension, as well as an inability to swing it, only needed to go light, getting about 10 reps.

Then did DB front raises, did two sets at 12kg, bringing both DBs up at the same time at a moderate pace. Then for the final set I went up to 25 and swung it about for 10 reps.

Then on to rear delts. Face down on an incline bench to prevent me from swinging with my chest hanging over the set, bringing my elbow up, in line with my shoulders and my palms on an inward angle. I feel this isolates the rear delts as much as possible. Can't remember the weights, but was getting about 20 + reps. I think the final set was 22.5kg for 25 reps or something stupid lol.

Then more lateral raises to remind my medial delts they exist. Width is very underrated and due to my height, I'll need it.
Just ran the racks, starting from 5kg, going up to 11kg (1kg weight increases at a time) 10 reps with each weight. And then when I got back down to 5kg, yup, holds for reps. That shit burned.

then did some cable shurgs and rope crunches to finish off the workout.

So yeah, prep starts in about 8 weeks time. Hoping to compete in the under 70 opens. We'll see which show though

[Leeroid]

Looking good cuz

[Pseudonym]

 

LATERAL RAISES, doing holds for reps. So on the first rep, it's a one second hold at contraction, up to 10 reps, when it's a 10 second hold (Even if it doesn't get all the way up) and then rep it out after.

That sounds evil. I must try it.