Swollen Dolan

[I Declare War]

Forced reps.

My training partner made me wrap up my knees fucked up. The wraps didn't help whatsoever because they way he does it is fucking stupid. Once he's gone, I can do it my way haha

I'm happy I'm not training with that fella. Take charge bro, show him how it's supposed to be done for the next few workouts. lol

Wrapping knees is an art bro... something best left to powerlifters. If you don't know what you're doing it just adds more friction to your knee joint rather than helping provide an elastic recoil. That can't be good.

[PeterDolan]

Forced reps.

My training partner made me wrap up my knees fucked up. The wraps didn't help whatsoever because they way he does it is fucking stupid. Once he's gone, I can do it my way haha

I'm happy I'm not training with that fella. Take charge bro, show him how it's supposed to be done for the next few workouts. lol

Wrapping knees is an art bro... something best left to powerlifters. If you don't know what you're doing it just adds more friction to your knee joint rather than helping provide an elastic recoil. That can't be good.

Kyle talks a big game on the interweb but ain't a true call it like I see it guy like his big bro.

[I Declare War]

Hahaha oh man, big brothers are rough aye, Kyle.

(Luckily I never had to put up with that, being the eldest in my family. I just dished it out. :pfft:)

[Shutupandsquat]

I learned how to wrap knees from a powerlifting referee so I know how to do it.

And Pete, this has nothing to do with talking a big game, you saw how he made me do it, completely miss out the knee cap. He reckons if I wrap over the knee then it could snap. Uhhhhh

[PeterDolan]

I learned how to wrap knees from a powerlifting referee so I know how to do it.

And Pete, this has nothing to do with talking a big game, you saw how he made me do it, completely miss out the knee cap. He reckons if I wrap over the knee then it could snap. Uhhhhh

So stop being a giny and tell him he is ill informed

[Shutupandsquat]

I learned how to wrap knees from a powerlifting referee so I know how to do it.

And Pete, this has nothing to do with talking a big game, you saw how he made me do it, completely miss out the knee cap. He reckons if I wrap over the knee then it could snap. Uhhhhh

So stop being a giny and tell him he is ill informed

He thinks he's right all the time. He was doing a slightly better ROM Corban pushdown...

[PeterDolan]

Telling me Arnolds calves were better than Jays are

[Shutupandsquat]

Telling me Arnolds calves were better than Jays are

Troll-oh-lol-oh-lol

Back

Neutral grip pull downs

50/15

59/12

68/10

77/8

86/6

45.5/25

Neutral grip seated rows

68/10

72.5/11

77/8

45.5/fucken heaps

Underhand BB rows

60/10

100/8

100/10

Wide grip seated rows

64/10

71/8

77/9

high cable one armed rows -SS- low cable one armed rows

27.5/10 for both

41/8 for both

deadlifts

60/8

100/6

140/5

180/1 FINALLLYLYLYLLYLYLYLYLYLYLYLLY!

Got 180 for 1!!!!

Yeah, some people can rep it, but I'm weak at deads so that's good for me. It was ugly as f*ck. Training partner told me to put the weight down because my back was arching or some shit but I was like, "NUP!"

Oh yeah, good pump in my lats and forearms too

[Shutupandsquat]

Chest and calves

Incline DB press

22/15

22/12

28/10

32/7

26/3 DS! 20/13

Flat bench

60/10

80/6

70/10 DS! 60/4 partials Was going for 80 for 10 because I know I can do it but my chest was a little fucked from db press. Got a video of it though. (the final set that is)

Machine press

71/10

77/5

43/22

Cable flyes -SS- dips

22.5/15 -SS- BW/10

32/7 -SS- BW/12

32/6 -SS- BW/12

Seated calf raises

1plate/20

2plates/15

3plates/12

4plates/5 DS! 3plates/6 DS! 2plates/8 DS! 1plate/12 + 10/15 bounces.

Calves were pumped. I was shaking just standing. Chest was REALLY pumped.

I can probably get 85/8 on flat bench maybe even 90, but I wasn't fresh so whatever. Just thought I'd do something so people know I'm alive.

[thatwaslight]

this thread can be summarized by..

DS!

[Shutupandsquat]

What can I say? I love my dropsets

[Shutupandsquat]

I was gonna film squats today, but I was tired and knew I wouldn't be able to lift all too much.

LEGS

Squats

60/10

100/10

100/8

140/3

100/20

Leg press

4pps/15

6pps/12

8pps/8FR

Leg extensions -SS- DB lunges

71/15 -SS- 30/8

84/8 -SS- 30/8 (then straight onto a set of leg extensions) 54/6 + 3 partials

Seated leg curls

63.5/10

72/8

82/5 DS! (just for you TWL) 54.5/10

Lying leg curls

50/10

60/10

quads were pumped, hammies were really pumped. Really disappointed that I couldn't squat that much but ehhh whatever.

[morattigirl]

180/1 FINALLLYLYLYLLYLYLYLYLYLYLYLLY!

Got 180 for 1!!!!

:clap:

[Shutupandsquat]

Thanks MG Pretty stoked about that aye

Arms and abs

Close grip bench

42.5/20 x 2 sets

60/12

85/6

85/4 DS! 60/7

OH DB extensions -SS- Cable pushdowns

20/10 -SS- 50/12

20/10 -SS-50/10

20/11 -SS- 59/7 or 9

Machine tricep extensions (never done this before)

40/10

40/10

20/25 + 30/15

Nautilus preacher curls

23/15

30/10

30/8

36/8FR

EZ-bar curls

32.5/8

32.5/6

22.5/17

Cable curls -SS- Alt. DB curls

41/10 -SS- 8/8 x 2 sets

45.5/10 -SS- 8/8

Machine crunches

59/12 x 2 sets

68/8 -SS- (w/ lying crunches) 40

Then lying crunches for 40 reps again

Abs were cramping up on the last 20 reps, felt pretty good, don't think I've actually worked them that hard before.

Arms were fucking PUMPED! They've grown a bit since the comp, and I don't mean because of fat and water. I still have veins showing like crazy. I struggled to touch my rear delts in the shower! Oh me oh my oh me it was a good feeling. Fucking annoying at the same time though. Hahaha. Awesome workout though!

[Shutupandsquat]

So today was anterior and medial deltoids, traps and calves.

Lateral raises

6/15

10/10

12/12

16/12

20/8

20/7 DS! 14/6 DS! 10/12

DB shoulder press

20/10

20/12

24/7 + 3 partials

BB upright rows

40/10

45/8

50/7 DS! 40/6 DS! 30/8

Shoulder bombs

10/12 x 2 sets

10/16

DB shrugs

36/15

42/15

48/15

Hack squat calf raises

2pps/15

4pps/15 x 2 sets

4pps/27

PEEEERRRRRRRRRRRRMP delts were just crazy pumped. Last set of shoulder bombs really put the blood in there.

Up to 67 kg today and I feel like I've grown quite a bit since the competition. Here's an update pic.

Note: Not making excuses, I look fatter in the photos than what I am. Calvin and Pete can vouch. Well I think I do.

[I Declare War]

Good stuff mate, those are some heavy lateral raises!

Maybe another pressing exercise is all I'd suggest.

[Shutupandsquat]

Good stuff mate, those are some heavy lateral raises!

Maybe another pressing exercise is all I'd suggest.

I was thinking that too, but I haven't done upright rows or shoulder bombs in a while. I generally do 2 pressing exercises.

[Shutupandsquat]

Back and rear delts

Close grip pull ups

BW/15

BW/12 x 2 sets

Neutral grip pull ups

BW/8

BW/8 15 second rest BW/4

DB rows

50/10

50/9

50/13

Wide grip pull downs

68/10

68/8

77/5 DS! 63.5/4 DS! 50/12

Seated rows

72.5/10

81.5/8

50/22

Rear raises

12/12

16/8

20/6 DS! 10/10

Reverse pec deck (lbs)

50/10 + 60/10

60/10 + 50/6 + 40/10

Deadlifts

60/6

100/5

140/1

140/9

150/3

Got a video of the deadlifts to go into the comp. I'll upload it later on tonight. Kinda gutted 'cause I could have got 150 for 8 (maybe). Not my final submission anyway.

Back pump was crazy! If anyone has actually seen the photo on here or on Facebook, my lats are actually visible now!

[Shutupandsquat]

Chest and calves

Incline flyes

10/12 x 2 sets

14/15

20/10

24/8

28/6 DS! 16/8

So stoked with that! I could barely incline press the 28s at the start of this year. So with flyes... OOOOO LAWDY!

Pec deck (lbs)

100/10

120/10

140/6

Nautilus chest press

64/10

71/10

43/10 + 57/10 + 50/7

Incline press

26/10

26/9

30/6

Again; I could barely even flat bench the 30s at the start of the year.

Standing calf raises -SS- Seated calf raises

(just warmed up with standing calf raises, no weight).

2pps/10 -SS- 1pl/10 x 2 sets

2pps/10 -SS- 2pl/10

Chest has such a great pump!! My calves were pretty fried too.

So stoked that I can flye more than I used to be able to press in under a year!

[I Declare War]

FUARK!! You're turning into a monster SUAS!

Those are some heavy flyes. Remember that with flyes it's more about the feel than the weight. Make sure you're still feeling them working the target muscle properly rather than focusing on the weight that's printed on the dumbbell label.

[Shutupandsquat]

FUARK!! You're turning into a monster SUAS!

Those are some heavy flyes. Remember that with flyes it's more about the feel than the weight. Make sure you're still feeling them working the target muscle properly rather than focusing on the weight that's printed on the dumbbell label.

Thanks bro! Yeah, that's why I did a drop set. Still feeling stoked that I went that heavy for them nonetheless. Too bad the look of my chest doesn't match the strength of it.

If I was concerned about weight, I would have started off with barbell flat bench quarter reps with 120kg hahaha

[Shutupandsquat]

Legs

Squats

60/12

60/10

100/8

125/5

140/8 DS! 100/4

Leg extensions

84/15

105/9

115.5/7

Leg press

1pps/10

2pps/20

3pps/30

2pps/20

1pps/10

Lying leg curls

50/10 x 2 sets

60/6

35/15

One leg standing leg curls (on the leg extension machine)

28/10

35/8

42/5 DS! 21/10

Legs were fried! Happy with squats, got it on video. They're nearly back to full strength. If you read my journal, you may have seen that I was squatting 140 for 10 without straps a few months ago. So I'm happy that I'm nearly back to it, and a few kgs lighter!

[I Declare War]

Legs

Squats

60/12

60/10

100/8

125/5

140/8 DS! 100/4

Leg extensions

84/15

105/9

115.5/7

Leg press

1pps/10

2pps/20

3pps/30

2pps/20

1pps/10

Lying leg curls

50/10 x 2 sets

60/6

35/15

One leg standing leg curls (on the leg extension machine)

28/10

35/8

42/5 DS! 21/10

Legs were fried! Happy with squats, got it on video. They're nearly back to full strength. If you read my journal, you may have seen that I was squatting 140 for 10 without straps a few months ago. So I'm happy that I'm nearly back to it, and a few kgs lighter!

Good stuff Suas. Strong legs... better be a good video showing perfect form!!!!

[drizzt]

Fark, not long ago I would've been stoked to get 140/8 on the squat, awesome bodyweight/strength bro :clap:

[tomleegolf]

Man, you're strong bro. Mirin flyes, lateral raises and squats!