Swollen Dolan

[Leeroid]

Na bro, I'm not worried. Bodybuilding too subjective to be concerned about placings and shit.

 

I feel like I had slightly better condition than you at Nats 2013 but you obviously had more mass which could've gone either way. I thought at the time that you definitely should have come 4th at least though.

 

Pretty keen to see you on stage this year. Considering doing Waikatos myself. If I decide not to do GPC Worlds due to cost then definitely gonna do a bb comp and might have rematch at Nats this year haha.

[Shutupandsquat]

Na bro, I'm not worried. Bodybuilding too subjective to be concerned about placings and shit.

 

I feel like I had slightly better condition than you at Nats 2013 but you obviously had more mass which could've gone either way. I thought at the time that you definitely should have come 4th at least though.

 

Pretty keen to see you on stage this year. Considering doing Waikatos myself. If I decide not to do GPC Worlds due to cost then definitely gonna do a bb comp and might have rematch at Nats this year haha.

I think most people had me in fourth or third. A few had me in second, though I don't really agree with that.

I won't be doing nats until I feel I can take overall. I don't have the money to spend on accommodation, food and all that jazz. But it looks like you're doing well in GPC, your total coming up well!

[Realtalk]

What's your goal timeframe for being competitive for overall contender bro? 5 years?

[Shutupandsquat]

What's your goal timeframe for being competitive for overall contender bro? 5 years?

Delusionally; 3 years.

But I'd be okay with 5 years. I'll have to see where I'm at. I aim for it every year. I know I don't have the mass to, but I still aim for it to keep me driven. So time will tell and 3 years wouldn't be deemed realistic, but no harm in shooting for it

[Pseudonym]

Nothing wrong with a few positive delusions now and then!

[Shutupandsquat]

Nothing wrong with a few positive delusions now and then!

Exactly. If you keep delusional, you'll find out that you were realistic.

Well in this case that applies anyway... Not all delusions like one day I might have a dick bigger than Ulisses Jr.

[Shutupandsquat]

Today was leg day. Due to pulling my lower back last week with squats, I decided to avoid aggravating it so I didn't squat. Instead I just decide to go for a big pump which I haven't tried doing for a while. It was... Good... I guess... It fucking sucked...

Started off on leg press, doing train tracks.

1pps/10

2pps/20

3pps/30

4pps/40

5pps/50

6pps/60 had to stop 4 times for a couple seconds during this set to make sure I got to 60

5pps/50 stopped twice for a couple seconds for same reason

4pps/40 stopped once, but only so I didn't puke

Aaaaaaaand then afterwards I puked lmao. Had like a 4 minute rest unintentionally, I was just puking a lot

So then I stopped puking

3pps/30 x 3 sets. If I went less weight and less reps, that would have been too easy IMO so just slowed down the tempo with 3 plates and made it difficult

I wanted to work up to 8pps/80 but I'm not as strong as I used to be. That's not because I'm not taking any drugs atm, it's because I hadn't really done any strength training for legs in a while. Been staying in a mid rep range with relatively heavy weight. Most of my strength training has been for hammies and glutes to bring them up to match my quads. But in saying that 8pps for 80 is more than Soundsgood, and even though I'm shorter, I still don't think that makes it much easier considering my legs are a lot smaller so it was pretty delusional lmao but as my previous post says yaddi yaddi delusional is good etc

ANYWAY!

On to leg extensions!

80lbs/12 + 3 partials. Yup... That's how bad the pump was lmao

80lbs/max reps + partials x 2 sets

80lbs/max reps and then when I couldn't get it all the way, I went as far as I could go and fought against gravity, trying to get it past the point I was stuck at, my entire body was shaking trying to do this! Then partials. Laid on the ground for about 20 seconds then I remembered I have a show to win, dropped it to 50lbs and did the same thing.

On to lying leg curls.

65lbs/max reps + partials x 4 sets

And that was the workout. Not a lot of volume, but a shit load of hard work. Feel like shit and time to compensate for lost food

[Shutupandsquat]

Post training quad pump. Sorry that it's sideways, it just switched that way when I upload the file.

[GyzzBrah]

what the f*ck your quads are big!!

[trainlikeafreak]

Looking forward to th end product man

[Shutupandsquat]

what the f*ck your quads are big!!

Lmao not really bro but thank you

Looking forward to th end product man

Thanks br0 I am t00 br0!

Nah but really, I am excited to see how I look. Looking forward to seeing you get redemption later this year. You know what you're doing bro, so just stick with it

[Shutupandsquat]

Trained triceps and calves tonight

Triceps got hit for about 50 minutes, and then some more when I got home. I just didn't wanna stop as I feel I need to add a lot of mass to my triceps. But anyway, on to the workout.

Started off with some straight bar cable push downs to warm up all heads of the triceps.
80lbs/15
125lbs/15
170lbs/10
200lbs/12 + 3 partials

Close Grip bench press. Now I've found my best growth in my triceps came when I was doing these, generally starting with them. I haven't done them in a while due to chest or shoulder days generally falling before arms day making it harder to close grip press, or rather feel it in my triceps while doing them. I figured I would do triceps the day before shoulders instead specifically so I could do these. I should get back into them if I want my triceps to grow.

60kg/15

80/10 Felt my right wrist paining too much so decided not to push anything heavier, but it was good to do these again.
60/max reps.

Dumbbell Flat press (for triceps obv). I hit my tris with this by turning my palms towards my head, and not coming too deep. You'll most likely feel it in your chest, but your tris will fail first as long as you don't start with this exercise.

30/12
20/25 (or something around that)

EZ bar kisses -superset- EZ bar close grip press. (EZ-bar kisses are basically skull crushers but bringing the bar to your mouth instead. This allows for a bigger rotation through the elbow joint. In other words, your triceps stretch more).

27.5/15 -SS- 27.5/ max reps x 2 sets

Machine dips -superset- bodyweight dips. No rest between sets, so just keep going back and forth. Not beginning with failure. but finishing with it fo sho.

150lbs/10 -SS- 10 x 2 sets
150lbs/20 + top ROM partials for as many as possible

Single arm cable extensions (elbow by hip) -superset- Single arm cable extensions (elbow in front of face, upper arm parallel to ground). Without rest

10lbs/15 -SS- 10
10lbs/10 -SS- 10 x 2 sets

With the elbow by hip single arm extensions, I keep my palm facing downwards. This targets the long head of the triceps specifically to make that fker grow.

BUT WAIT THERE'S MORE!
Single arm overhead DB extensions. 2 sets without rest, then a small rest, and another 2 sets.

4kg/30
4kg/20
1 minute rest
4kg/25
4kg/25

aaaaaaaaaaaaand that was triceps... at the gym at least.. that took about 50 minutes. So then on to about 3 minutes of calves

Seated toe press
255lbs/40 reps x 2 sets.

The goal for calves was just a bit of stimulation. Honestly, those 2 sets actually pumped the fk out of my calves for about 30 seconds. But enough stimulation for it to help grow, even if not that much. Every bit counts.

Then did 15 minutes of cardio. 4 minutes low incline, light pace walk, 2 minutes power walk on a high incline. Did that twice and then a 3 minute warm down. Gym was about to close otherwise would have done it for a big longer.

theeeeeeeeeeeeeeeeen when I got home I did 3 sets of close grip press ups to finish off triceps.

Yeaaaaah they are pretty fkn smashed now lmao. But that's the joy of all of it, right? :-D

[Realtalk]

What do u think about the pro discussion in the general chitchat thread?

[Shutupandsquat]

What do u think about the pro discussion in the general chitchat thread?

The one about Moe?

[Realtalk]

No not the vid the thresd has changed from that. Mainly the last part. About being pro quality to become pro not being pro then growing into pro level

[Shutupandsquat]

No not the vid the thresd has changed from that. Mainly the last part. About being pro quality to become pro not being pro then growing into pro level

I have no stand point on it. Sam is still like 33 or something, I mean, he could become pro quality in a few years, because he has his pro card and it will make him strive for it. He's made impress gains over the past year and where I was in the crowd, people were wowed by him. I don't think it's because of his size or condition, as he was smaller and softer than most the pros, but he had a refreshing classical look to him, and he posed his old school physique very well in his routine.

I know that doesn't really answer what you're looking for, but I don't really know what to say as I've learned to just focus on myself.

[trainlikeafreak]

I have no stand point on it. Sam is still like 33 or something, I mean, he could become pro quality in a few years, because he has his pro card and it will make him strive for it. He's made impress gains over the past year and where I was in the crowd, people were wowed by him. I don't think it's because of his size or condition, as he was smaller and softer than most the pros, but he had a refreshing classical look to him, and he posed his old school physique very well in his routine.

I know that doesn't really answer what you're looking for, but I don't really know what to say as I've learned to just focus on myself.

Yes hes grown lot and after speaking to the guy last week hes only gonna get better and better. I respect the guy. he got his pro card and some will argue it was a handout.. but hes actually using it and just stood on stage witth greats like dexter.. branch... possible future mr O juston compton, etc. you gotta respect that.

[Shutupandsquat]

Como estas mutha fuckaaaaazzz!

Train chest, triceps and calves today and here's a run down of how that sexy thang went..

Started off with incline cable flies. Did 3 sets of that. I've done these a lot to put the blood into my chest to warm it up, get the shoulder joints a lil bit warmed up and also it helps me get into the mind set of squeezing my chest and minimising the use of the synergistic muscles. Keeping my pinkies on an inward angle to get a good stretch in the pecs and a good squeeze.

Then I went on to incline barbell press. This would be the first time I've done it in months! I'm actually not sure if I've even done it at all this year... ah well. I decided to do something a little different and that's to stop the bar about 1 inch above my chest and the push up to slightly past the typical sticking point. The reason for that being, I find the sticking point is basically where the muscle is trying so hard to cross the muscle fibres over to contract, and since they can't, that results in failing the lift, so pushing just past that point (theoratically) is where the peak contraction is. I found that very effective.

I stayed quite light on it, just doing 12-15 reps at 60kg just slow and controlled allowing myself to get used to the movement again for 2 sets and then dropped it to 40kg and went for as many reps as possible til failure, took a 15 second rest and did it again.

Then on to decline machine press, just doing 15-20 reps on a light weight, contracting the chest. Occasionally doing little things to enhance the pump such as pausing on the way to contraction and negatives etc. I did 3 sets of this

Then on to Flat DB press. By this point my chest was really fatigued the 26's were feeling heavy lmao. Again, staying in that short range of motion to activate the pecs as much as I can whilst also minimising the synergistic muscles. I believe I did 4 sets of that.

Then on to cable flies, this time standing with the cables set just below shoulder level (about nut-sack level for normal height people). By having the cables set to just below shoulder level, I find I can do it more like a flye/press movement where I can bend at the elbows as opposed to keeping them almost straight and straining the anterior delt. I did 3 sets of this before putting the setting up and doing a set from a higher angle and hitting the lower pecs.

Then on to calves.
Just did machine toe press to contract the gastroc.
180lbs/20 x 2 sets
180lbs/10 (20 sec rest) 180lbs/20 (30 sec rest) 180lbs/30 (20 sec rest) 180lbs/12 (10 sec rest) 180lbs/10 (20 sec rest) 180lbs/max reps

Then on to a bit of triceps stimulation
Here I did single arm (arm by side) triceps extensions and superset it with single cross-body triceps extensions. Went light weight. Did the superset twice on the left arm with no rest periods then straight to the right, same thing, then back for one and to the right for another. So Triceps took me about 3 minutes. I only wanted to do a bit of stimulation as I'm doing 1 big triceps workout and 2 stimulation triceps workouts per week.

Did some posing afterwards and 20 minutes on the stepper.

Currently 18 weeks out from my show and here's a preview of how Larry NoLats is looking

[Pseudonym]

Upper body is looking massive, bro. It's almost outgrown your quads! Which must be a pretty good indication of how much size you've put on?

[Shutupandsquat]

Upper body is looking massive, bro. It's almost outgrown your quads! Which must be a pretty good indication of how much size you've put on?

I wouldn't say massive by any stretch but thank you, your feedback is appreciated. I do feel I've put on a good amount of size in my upper and I wanted it to catch up before I competed again which I do feel I've done. I put on too much fat in the offseason and it was difficult to tell if it had caught up, though I still feel I'm quite fat. I guess we'll know just how much size when I step back on stage

[Pseudonym]

Well, I haven't looked back at the old photos, but from memory your physique used to be pretty quad-dominant, right? Not any more.

 

Where do you find you store your fat? I'm just looking at the thickness in your arms and shoulder, and I can't imagine you'd lose so much fat from there to change things significantly. I reckon most of that size will be there to stay!

[Shutupandsquat]

Well, I haven't looked back at the old photos, but from memory your physique used to be pretty quad-dominant, right? Not any more.

 

Where do you find you store your fat? I'm just looking at the thickness in your arms and shoulder, and I can't imagine you'd lose so much fat from there to change things significantly. I reckon most of that size will be there to stay!

I was extremely quad dominant. Most of my fat stores in my posterior chain and back but due to getting tubby in the offseason, I put quite a bit on my stomach which is unfortunate.

I feel I have a lot of fat to lose all over. Shoulders and arms tend to be the first areas to get in condition but I know for a fact there is a lot to lose there as there isn't a whole lot of vascularity that I usually get this far into prep. Carb cycling begins in one weeks time so thing should definitely kick up then

[Rebel101]

I was extremely quad dominant. Most of my fat stores in my posterior chain and back but due to getting tubby in the offseason, I put quite a bit on my stomach which is unfortunate.

I feel I have a lot of fat to lose all over. Shoulders and arms tend to be the first areas to get in condition but I know for a fact there is a lot to lose there as there isn't a whole lot of vascularity that I usually get this far into prep. Carb cycling begins in one weeks time so thing should definitely kick up then

Will look forward to following, which competition are you going to do?

[Shutupandsquat]

Will look forward to following, which competition are you going to do?

NZIFBB Wellingtons. I'll do juniors

[Pseudonym]

Bloody hell, are you STILL a junior? It's the same with Leeroid. When are you guys going to grow up?

 

 

/feeling elderly