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Swollen Dolan

Shutupandsquat

By Shutupandsquat
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Shutupandsquat Veteran member

Shutupandsquat

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Trained shoulders and calves tonight. Was good fun.

Not much different from last weeks workout. Won't really go into a whole of detail for this workout.

Seated barbell press.
60/5
60/10

80/10

90/8 (almost puked wtf lmao yolo ttyl)
60/max reps, getting a complete stretch to the collarbone, then stood up and used leg drive for max reps

Lateral raises
10/20

17/10

25/10

10kg seconds for holds then rep after (see last shoulder log for explanation)

Cable lateral raises

140lbs/20

170lbs - doing 21s. Did two sets of this and on the last set, did my 21 then went til failure

DB Rear delt rows

10/20

18/15

25/12

25/10 + partials

Reverse pec deck
70lbs/30

100lbs/ max reps, rest pause

DB front raises
11/10 x 4 sets

Lateral raises -tri set- Rear delt rows - DB front raises
max reps for all, just to finish off delts

Machine toe press
180lbs/20

275lbs/20

345lbs/20 10 sec rest 8 reps 10 second rest 5 reps + partials

Single leg standing calf raises
12 reps
15 reps

That was that. Did some sprinting afterwards and clocked a 3.78 25 meter sprint, from a lying down start so started the time from when I pushed off the ground.

You can check out my instagram @swollendolan if you wanna see the video for that

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Shutupandsquat
Shutupandsquat

Trained hamstrings, glutes and calves today. I had every intention of coming in and squatting 200 for 8 to build my strength back up but lower back was feeling tight so just rolled with it. Haven't do

Shutupandsquat
Shutupandsquat

Good morning, men and women.   I'll enter in my back workout I did 3 days ago and then insert progress pictures at the end.   Deadlifts 60/6 100/5 140/3 180/1

Shutupandsquat
Shutupandsquat

Here's a pic of how I'm looking atm. Critique is welcomed  

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Shutupandsquat Veteran member

Shutupandsquat

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Trained legs yesterday. Did 4 exercise and took about 22 minutes. Puked afterwards so had to stay up late last night to make up for lost food.

Won't post the workout, but heres a vid of me doing 140kg for 29 reps. Annoying cause I wanted 30 but shit happens. (not sure how to make it viewable as a vid in this thread so will just post URL).

https://www.facebook.com/video.php?v=839561306104445&set=vb.531084146952164&type=2&theater

 

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  • 2 weeks later...
maccaz Veteran member

maccaz

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Quick bro, get some tats - you've got a lot of catching up to do! :D

BRB getting tribals on my face

 

 

Awesome bro, looking solid as. Like a mini Lee Priest as already mentioned -Beastly

Haha nowhere near what Lee has ever looked like but thank you

 

 

 

 

 

what is your height? 5"3 or something right?

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Shutupandsquat Veteran member

Shutupandsquat

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Quick bro, get some tats - you've got a lot of catching up to do! :D

BRB getting tribals on my face

 

 

Awesome bro, looking solid as. Like a mini Lee Priest as already mentioned -Beastly

Haha nowhere near what Lee has ever looked like but thank you

 

 

 

 

 

what is your height? 5"3 or something right?

 

Can I claim 5'5" and a half?

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maccaz Veteran member

maccaz

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Quick bro, get some tats - you've got a lot of catching up to do! :D

BRB getting tribals on my face

 

 

Awesome bro, looking solid as. Like a mini Lee Priest as already mentioned -Beastly

Haha nowhere near what Lee has ever looked like but thank you

 

 

 

 

 

what is your height? 5"3 or something right?

 

Can I claim 5'5" and a half?

 

haha, i'll allow it

i thought much shorter

taller than priest anyway

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Shutupandsquat Veteran member

Shutupandsquat

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Quick bro, get some tats - you've got a lot of catching up to do! :D

BRB getting tribals on my face

Awesome bro, looking solid as. Like a mini Lee Priest as already mentioned -Beastly

Haha nowhere near what Lee has ever looked like but thank you

what is your height? 5"3 or something right?

Can I claim 5'5" and a half?

haha, i'll allow it

i thought much shorter

taller than priest anyway

Yeah I'm actually 5'3" lolol

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  • 5 weeks later...
Shutupandsquat Veteran member

Shutupandsquat

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Today was back and calves but before I get into it, just a brief update of what's happening at the moment.

I started my prep last Monday for my next show. It will most likely be NZIFBB Wellingtons as it's close to home so makes it a little bit cheaper. Last Wednesday, I pulled my back doing squats. I hadn't squatted for a month and worked my way up to 220kg. Didn't feel heavy on my legs, but my back wasn't used to it and fucked it. But it's back to 95% now, so avoided doing anything tonight that I felt would aggravate the injury, and I should be okay with doing my normal routine next week. Okay so into the workout we go.

Started off with some single arm pull downs to get the lats nice and warmed up and I feel I get a better stretch in the lats with this exercise than anything else.

60lbs/10

60lbs/12

60lbs/15

75lbs/10

Then I did two arm incline dumbbell rows - lying face down on an incline bench.

25/12

Felt this too much in the rear delts so decided to do a set of relatively heavy one arm rows

60kg/10

Then went on to so two arm rows with my forehead on the top of the incline bench.

25kg/max reps, which was about 22 reps or something. I love doing this exercise for a squeeze with free weights, and I didn't feel it in my rear delts either.

cable rope pull overs superset with machine rows

95lbs/15 -SS- 150lbs/15 x 2 sets

95lbs/max reps all squeezed then 3 partials -SS- 150lbs/max reps. Rest pause twice, just continuously getting out as many reps as I could til failure.

Standing cable rows - standing upright, the handle in line with my ribs, pulling it in with my thumb facing up on a slightly outward angle to squeeze it

30lbs/50

30lbs/60

Finished back off with some overhand cable pull downs

90lbs/20 x 2 (last 5-7 reps were top quarter/half partials)

Dropset on the last set down to 70lbs for as many reps as possible

On to calves, machine toe press, keeping my legs with a slight bend because that's how I get the best squeeze in my gastroc.

195lbs/20 x 2 sets

195lbs/10

20 sec rest

195lbs/20

30 sec rest

195lbs/30 reps

20 sec rest

195lbs/20 reps

10 sec rest

195lbs/10 reps

15 sec rest

195lbs/max reps

3 minute rest

195lbs/max squeezed reps (2-3 second squeeze) once failure was reached, 30 bottom quarter partial bounce reps.

17 minutes of light intensity cardio afterwards followed by some posing and then a 15 minute walk home.

Feeling really good atm, weight has decreased a little from last weak, most likely water weight, but my metabolism is increased a little as well (I think).

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Realtalk Veteran member

Realtalk

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What date is the comp? And are you going to be leaner than your brother was for pro am?

Not a dig whatsoever I thought your brother looked great. I just figure if you diet for a little longer and do more cardio you can come in leaner? You did his prep... So just inteterested in how you are going to structure your own one bro. you guys could be weapons if you just got ripped.

So what's the plan of attack bro?

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Shutupandsquat Veteran member

Shutupandsquat

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What date is the comp? And are you going to be leaner than your brother was for pro am?

Not a dig whatsoever I thought your brother looked great. I just figure if you diet for a little longer and do more cardio you can come in leaner? You did his prep... So just inteterested in how you are going to structure your own one bro. you guys could be weapons if you just got ripped.

So what's the plan of attack bro?

It's a fair statement and I'll explain.

I was doing his prep and all was going well. He was the most conditioned he'd ever been and he looked better 8 weeks out than he did on stage which was about the point he stopped listening to me. Cheat days that I wasn't aware of and dropping his carbs too soon etc.

I don't want what I'm saying to be misconstrued as arrogance, and I'm definitely not talking shit about him, but I feel that it was either a. He introduced me to this lifestyle and taught me damn near everything I know so possibly undermined me or b. He just got too worried that he wasn't going to be shredded and decided to take it into his own hands. He's acknowledged that he shouldn't have dropped his carbs etc so yeah but basically, he just started taking it into his own hands.

I'm not sure how to word that because I'm still proud of the package he brought as it's the best condition he's been in on stage, but, yes, he could have looked better. It's time and patience and he will nail it one day.

Now as for me, I know my body better than I know Pete's and I know where I fucked up last time (and I still had glute and ham separation). I feel a longer prep this time round will give me more time to learn if my body handles things differently this time as opposed to the last. I have confidence that I will bring condition and I plan to be "shredded" at 10 weeks out and keep on improving from there. I won't be under eating at any point, I'll be making sure that I have enough energy to use and if I need to work hard, I'm not afraid to literally work my ass off. I have a chip on my shoulder from the last comp, and that has me determined to bring the best package that I can't possibly bring.

I hope that answers your question.

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Shutupandsquat Veteran member

Shutupandsquat

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Are u gonna use antiestrogens this prep? I heard, not sure from you or someone else that you don't use them even before comp which may have accounted for you looking so watery (IMO) last comp

I used anti esters towards the end but most of the water retention was also condition though drugs would be a component.

Yeah bro good reply. Work hard and can't wait to see you at your full potential mid sept and along the way. Go hard young Dolan and avenge your loss to Tomleegolf! Huhuhu! Lol

Haha not mad about losing to him, he had better condition and there were another 3 guys that beat me too

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