Swollen Dolan

[HarryB]

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.

lol we went through this when SG used to hassle me about my 50k flyes...

[Shutupandsquat]

Hahahah, form goes a bit poos on the last couple of reps but whatever, I got it.

Drizzt; how long ago was not long? 10 years? hahaha, you've got a good squat!

Welcome back H!

[Shutupandsquat]

Today I worked out my guns for the sluzzas!

Cable pushdowns -SS- Dips

Started off with a couple sets of just pushdowns. 2 sets of 20 reps at 50kg.

Now on to the working sets

68/8 -SS- BW/12

68/10 -SS- BW/12

77/5 -SS- BW/15 (tried for a 6th rep on pushdowns but it wasn't happening)

Floor press

60/7

60/8 x 2 sets

Machine tricep extensions (lbs)

30/10 + 40/10 + 50/10 + 60/4

60/10 + 50/10 + 40/10 +30/20

Now on to biceps

Preacher curls -SS- Alt. DB curls

Started off with one set of 22.5kg for 12 reps on preachers

22.5/12 -SS- 10/10

22.5/8 -SS- 10/10

22.5/10 -SS- 10/8

Machine preacher curls (lbs)

40/8

40/10

20/15

EZ-bar curls

22.5/12 x 2 sets

22.5/9 + 8 partials.

Arms were so fucking fried! Pumped as hell. Still after just over an hour!

[Shutupandsquat]

Shoulders and calves

DB shoulder press

16/15 x 2 sets

20/12

24/10

30/7FR

Machine press (lbs)

110/10

130/10

145/3 DS! 125/2 DS! 105/4

Lateral raises (30 second rest periods)

14/12 x 4 sets

Cable upright rows

50/15

63.5/8

63.5/13

BB shrugs

100/15 x 3 sets

Standing calf raises

just warmed up with 30ish unweighted reps

60/15 x 2 sets

100/17

Machine toe press

136/20

136/25

136/37

shoulders were so pumped! Felt quite strong-ish today. Pump is all that matters, as long as the muscle is working as hard as it can. Calves were so pumped. Hurt walking home. Veins are starting to show through even more in my delts and I'm up to 67 kg now! That's an extra kg and looking leaner. awwwwwwwwwwwww yeah

Today's pump up song was brought to you by VOLUMES!

[Shutupandsquat]

Back

Close grip pull downs

50/12

59/12

68/10

82.5/7

91/4 DS! 72/3 DS! 59/4

Bent rows

60/15

100/10

125/7

Felt a bit of pain in my spine between my shoulder blades. Been feeling it a bit lately, but nothing has popped... yet.

Seated rows

71/10

86/10

105/4 DS! 71/10

Rope pull overs

50/15

59/10

41/17

cable reverse flyes

13.5/12 x 2 sets

13.5/17

Rear raises

8/20

10/15

10/18

Deadlifts

60/5

100/5

140/1

160/5

170/1

Had a really good pump and feeling pretty tired. Was meant to do deadlifts at the start of the workout so that I'd have more in the tank but oh well. Gonna shoot 160 for 8 next week.

[Phedder]

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

Uhmm, I'd be stoked to get 2 currently :oops: Unreal bodyweight/strength.

You're strength really is coming back in leaps and bounds, keep up that rate and you'll embarass me in every other lift too :clap:

[Shutupandsquat]

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

Uhmm, I'd be stoked to get 2 currently :oops: Unreal bodyweight/strength.

You're strength really is coming back in leaps and bounds, keep up that rate and you'll embarass me in every other lift too :clap:

Haha, thanks man. I'll only really be happy when those other lifts come up though. Well, strength would show an increase in size, so I'm hoping. That's all I want. I won't be happy 'til my upper body catches up.

[Monarchking]

Felt a bit of pain in my spine between my shoulder blades. Been feeling it a bit lately, but nothing has popped... yet.

should try a deep tissue massage man. can relieve a lot of pressure, you'll be surprised how tight your muscles proli are

[Shutupandsquat]

Felt a bit of pain in my spine between my shoulder blades. Been feeling it a bit lately, but nothing has popped... yet.

should try a deep tissue massage man. can relieve a lot of pressure, you'll be surprised how tight your muscles proli are

Could be that. I'll give it a shot.

[Shutupandsquat]

Had a chest and calves workout this morning

Flat bench

60/10 x 2 sets

70/8

80/5

80/6 DS! 60/8

Incline DB press

20/10 + 22/10 + 24/5

24/10 +22/5 + 20/5

Pec deck (lbs) -SS- dips

110/10 -SS- BW/15

110/7 -SS- BW/10

110/9 -SS- BW/10 15 second rest BW/5

Seated calf raises

Did a set of heaps without weight

1pl/15

2pl/15

3pl/10

3pl/10 + 20 bounces

Done. I was pretty weak. Not too happy about. I'll try again on Sunday so I can have something better than 70kg in the comp hahaha.

Wanna try 150kg on squats tomorrow, but I dunno if I'll be able to squat heavy. Slipped on some black ice tonight at work and my ankle hit a metal bar. We'll see how it goes.

[Shutupandsquat]

squats!

60/10 x 2 sets

100/8

140/5

Put on the wraps and got my self-videoing skills on!

150/8 \:D/

160/2 DS! 140/2 DS! 100/4 lay on the ground because I was tired, said "stop being a pussy!" out loud and got back and did another 4 at 100

Leg press -TS- Lunges -TS- leg extensions

3pps/20 -TS- 26/5 -TS- 57/10

3pps/15 -TS- 26/6 -TS- 57/6

3pps/15 -TS- 26/6 -TS- 57/6 + 2 partials

DB romanians -SS- lying leg curls

26/10 -SS- 45/10 x 2 sets

26/12 -SS- 50/8

AAAAAAAAAAAAAAAAAAAAAAND DEAD!

Fucking so stoked with squats! got 140/8 last week and that was a struggle. This week, I could have got 140/8 without wraps! Awwwwwwwwww yeah. Not long 'til I'm squatting 170/10!

[Shutupandsquat]

Arms

one arm OH DB extensions

2/15

6/15

8/10

10/8 elbows were hurting so I moved onto two arms

24/10

30/10

36/7 DS! 18/15

Smith Machine close grip bench

50/15

70/5

40/18

Dips

BW/20 x 2 sets

BW/18

Cable pushdowns -SS- cable curls (non-stop set)

59/10 -SS- 41/15

59/8 -SS- 41/12

59/6 -SS- 41/10

Alt. DB curls

12/10

16/6

10/5 + 12/5 + 14/3 + 12/2 + 10/5

21s

20kg x 2 sets

Machine preacher curls (lbs)

30/10

40/8

25/17

FUCKING HOLY SANTA CLAUSE PUMP!

Just... whoa

[Shutupandsquat]

shoulders and calves

BB soulder press

BAR/30

BAR/25

30/25

45/15 x 2 sets

50/12

70/8FR

Lateral raises

16/10

20/7

20/8 DS! 15/6 DS! 10/16

BB front raises

20/10 x 2 sets

30/8

Nautilus shoulder press

50/15

64/9

43/12 + 3 partials

BB shrugs

100/15

140/10

180/8

Toe press

2pps/15 x 2 sets

4pps/15 x 2 sets

4pps/16

PERRRRRRRRRRRRRRRMP!

Shoulder veins were popping out a little. Yeah. Pretty cool. Training back with Supry on Saturday.

[Shutupandsquat]

Had a good ol' back training session with Supry today.

Deadlifts

60/8

100/6

140/5

160/10

Rope pull overs (no sure of the weight)

10 reps

8 reps

5 reps DS! 12 reps

6 reps DS! 13 reps

One arm hammerstrength rows (OHFUCKINGYES!)

2pl/8 x 2 sets

2pl/10

2½pl/7 DS! 1½pl/6 DS! 1 pl/5

Hammer strength behind the neck pulldowns

1pl/12

1½/10

1½pl/heapsFR

2pl/heapsFR

DB pullovers -SS- neutral grip pull ups

Did one set of 7 reps of pull ups

18/10 -SS- BW/4

22/10 -SS- BW/5FR

Gassed as hell!

That was a great back session. Trained at Les Mills in the Hutt so I got to use some hammer strength machines \:D/

Stoked as f*ck about deadlifts! But a little gutted too. Could have maybe done 170 for 8!

[I Declare War]

Gassed as hell!

:pfft:

Good work on the deadlifts, fuark I better watch my back!

[Shutupandsquat]

Thanks bro. My strength is flying up man :shock: Even I'm impressed!

Here's a couple of photos of Sup and I after our back workout. Mother f*cker is ripped to shreds and he's offseason

[Shutupandsquat]

Chest and calves

Flat bench

60/16

60/13

70/10

70/9

80/8

90/1 (It just wouldn't push up on the second rep. Too pumped)

Incline DB press

28/15

36/3

36/4 DS! 26/7 DS! 20/7 intense control on the negative with the 20s

Incline flyes

20/10 x 2 sets

24/7

Pec deck (lbs)

120/9

70/10 + 80/10 + 90/5 + 80/4

Standing calf raises -SS- seated calf raises

Warmed up with a set of 15 on standing with 1pps

1pps/15 -SS- 1pl/15

1pps/15 -SS- 1pl/10

1pps/15 -SS- 1pl/10 + 30 bounces

Pretty stoked about my bench. Felt way easier than last week. Fucking ropeable about the 90 though. I know I could do at least 5!

[Shutupandsquat]

Legs

Lying leg curls

45/10

50/10

60/9

65/7

75/4 DS! 60/5 DS! 50/5

HG raises

BW/4 x 2 sets

BW/8

Knee caps kept moving on the first two sets and was really uncomfortable. Adjusted to it though and figured a way to stop it from happening.

Squats

60/10

100/8

140/5

170/2

Pretty gutted. Strength is kinda back but I had 3 hours less sleep than I was used to so I was feeling fatigued. But oh well.

Leg press

5pps/10

7pps/10

9pps/8

1 legged - leg extensions

36/15

43/10

57/8 (then on to two legs) + 57/16

Good pump from the leg extensions and good pump in the hammies. Yesss.

[drizzt]

Drizzt; how long ago was not long? 10 years? hahaha, you've got a good squat!

Oh sorry bro just saw this - honestly, probably no more than 6 months ago I would've been stoked with more than 4 reps at 3 plates! I'll post up a video in my log of me almost failing 160 earlier this year (March I think?), maybe tonight, ha ha.

Nice to see you training with Sup too, good guy, caught up with him quickly at the Bledisbro he's looking sharp :nod:

[Shutupandsquat]

Drizzt; how long ago was not long? 10 years? hahaha, you've got a good squat!

Oh sorry bro just saw this - honestly, probably no more than 6 months ago I would've been stoked with more than 4 reps at 3 plates! I'll post up a video in my log of me almost failing 160 earlier this year (March I think?), maybe tonight, ha ha.

Nice to see you training with Sup too, good guy, caught up with him quickly at the Bledisbro he's looking sharp :nod:

Shittt! That's an amazing improvement! Sup's in great condition for offseason! PWOAAHHH :shock:

[drizzt]

^Thanks, but I wasn't trying to blow my own horn here

Just saying with your year off Bodybuilding (I think I remember you saying that somewhere?) your lifts are at a great stage to begin taking off - and most likely adding good solid mass to your frame in the process :nod:

But you've got Pete (and Sup!) so you're in great hands and don't need advice from a Powerlifter :pfft: Looking forward to seeing how you progress in the next year bro 8)

And agreed, Sup is a beast!

[Shutupandsquat]

Thanks man. Yep, you read correctly, gonna have a 2 year offseason just to become hyoooooge. Well, as I hope hahah

[Shutupandsquat]

Arms and abs

Close grip bench

50/15 x 2 sets

60/10

70/8 x 2 sets

80/6

Skull crushers

32.5/15

42.5/10

47.5/4 DS! 32.5/11

Cybex tricep extensions (lbs) -SS- Rope cable push downs

70/10 -SS- 41/8

70/9 -SS-32/8

70/11 -SS-27.5/10

BB curls

20/10

20/15

30/8

30/10

30/10

DB curls

10/8

10/10

14/7

Cybex preacher curls (lbs) -SS- Cable curls

50/10 -SS- 22.5/10

50/10 -SS- 27.5/10

50/9 or 10 -SS- 27.5/13

PERRRMP! As always, arms were heaps pumped despite this was more of a straight forward, generic training session. Just focussing on the negative for pretty much every exercise. Not ridiculous negative, but really feeling the muscle. f*ck yeah.

[Shutupandsquat]

So, after a bit of thought, I'm going to start working out chest twice a week. My body (except chest) is growing like a mother f*cker right now (see my Facebook and you'll know; not being cocky) and I thought, if my body is in such a state, I might as well take advantage of it an get my chest to grow now instead of playing catch-up later.

My split will go as follows:

Chest and tris

Legs

delts

Rest

Chest

Back and bis

Rest

[Shutupandsquat]

Shoulders and calves

Lateral raises -SS- barbell standing press

6/15 -SS- bar/15

6/10 -SS- bar/10

10/10 -SS- 30/10

10/10 -SS- 30/10

10/15 -SS- 40/8

16/12 -SS- 40/10 + 5 partials

Cable upright rows

54.5/12

68/10

77/8

Smith machine shoulder press (very wide grip)

30/15

30/12

40/13FR

Seated calf raises

1pl/15

2pl/15

3pl/10

2pl/15

1pl/33

OOOOOOOOOOOOOOOOOO! Shoulders were like, in pain kinda but a good pump pain. Felt so good. Calves were shaking from standing. Got my glasses fixed today so now I can mire my aesthetics in the mirror hahaha