Swollen Dolan

[Reaper47]

Are you aware that you have got woman's Lingerie on your head?Hahahahaha

[Shutupandsquat]

Are you aware that you have got woman's Lingerie on your head?Hahahahaha

... What?

[hhhh1]

i know you probably arent at your aesthetic peak, but any chance of progress pics?

[Shutupandsquat]

Just a couple of quick photos for you, darling. Don't think I've posted a front double bi in a while, so you can see that my bicep peak has improved a lot. Lat insertions have come in a bit lower (well so it looks to me).

[hhhh1]

upper body looking pretty thick. looks like you havent put on too much fat either

[Shutupandsquat]

upper body looking pretty thick. looks like you havent put on too much fat either

Thanks man. Can't be bothered posting up legs. They just make my upper body look small anyway.

[Shutupandsquat]

Did arms with Peter today. Yes, he's still alive.

I had work today, and we wanted to workout at the opening of the new gym we're switching to. Turns out it was closed by the time we got there -.- fucking lame, so we had to go to shitty fitness.

Begun with triceps, cable push downs to warm up and pump the blood in there.

45.5/20

63.5/15

72.5/10 I was swinging a bit at the start of this set and then Pete said, "KEEP YOUR FUCKING ELBOWS STILL YOU FUCKING FAGGOT!" So then I did and yeah... it felt better.

86/10 FR Elbows were still on this set.

Moved on to close grip bench. Just wanting to develop overall mass, lord knows I need it in my tris (see latest photos to see how shit my long head is).

60/15

85/6 or 8?

100/5FR \:D/ Spotted for most the reps, but I'll take it, got at least one rep. (as far as I'm aware).

Rope cable pushdowns, super set with v-bar cable over head extensions. This was just to pump blood into the tris and tear them mother fuckers apart. Most people believe that cables aren't as efficient as free weight for mass, but whatever, if you train hard, you grow anyway.

Unsure of what the weight is on this machine so I'll do it by plates (I think each plate is 10 pounds but whatever)

10pl/15 -SS- 10pl/10

10pl/15 -SS- 10pl/10

11pl/10 -SS- 11pl/10FR

Kept letting my elbows go out, but kept them in for most of each set. Good to keep the elbows in because it targets the tris more. If you say you don't like putting your elbows in because you can't lift as much weight, no fucking shit, it's because you're using the muscle more that you're supposed to be targeting. Just a lesson for you people who say that.

On to biceps

Begun with some barbell curls for ULTIMATE MASS. not really... just want to build up overall mass in my bis. Tried to keep my elbows, hands just at hip width so I could get a really good stretch.

25/15

30/10

40/8

50/10 FR

Got to the point at the end where it was just all Peter lifting it. Before the set he said I was a pussy and that I'd quit... because I'm a pussy. I was telling myself, "He's just playing mind games, but you know you won't quit." and when it was pretty much him lifting it at about rep 8 I was like ,"I wanna quiOH NAH f*ck THAT!"

Moved on to two arms dumbbell curls. Went decently heavy, just to build dat dur mass.

14/8

18/6

20/6 dropset to 8 for 10, and that was a good pump.

Main thing for me doing this, was getting a good stretch, and controlling the negative. on the last set, I was pretty much just throwing the weight up. I could still feel it on it's way to the point of contraction, so don't worry. But like I said, negative and stretch.

Last exercise, one arm nautilus preacher curls. Just a good ol' one arm isolation movement. Building up the peak, but also overall mass because of the exercises before-hand, making overall mass the target.

23/10

30/10

30/10FR

36/10FR

There wasn't really much of a stretch to get on this, but that's okay, constant tension. Got a really good squeeze on it too. Again, last set got to the point where last 2 or 3 reps were all Peter, but it fucking burned. Working to complete failure

1 ½ hours later still pumped.

Tren is giving me horrible acne LOLJK. Not running any gear, but backne has increased horribly lately. Yay for being a teenager :roll:

[hhhh1]

Tren is giving me horrible acne LOLJK. Not running any gear, but backne has increased horribly lately. Yay for being a teenager

hmmm started getting a bit of 'trapne' myself lately. implemented a new trap washing routine and seems to be going away

quick question, does 'FR' mean 'failed rep'?

[Shutupandsquat]

Tren is giving me horrible acne LOLJK. Not running any gear, but backne has increased horribly lately. Yay for being a teenager

hmmm started getting a bit of 'trapne' myself lately. implemented a new trap washing routine and seems to be going away

quick question, does 'FR' mean 'failed rep'?

plz teach me your cleaning skills.

Forced reps.

It's obviously not 10 forced reps, but I don't remember how many were so yeah

[Shutupandsquat]

WASSUP MAH NIGGAZ!

Did that thurr chest and calves today.

Begun with flat bench, no real reason behind it, just wanted to see what I could bench.

60/15 x 2 sets to warm up

80/4 Meant to load it to 70 but oh well. Joints weren't really expecting it and BOTH elbows were being a bit tarded

100/6 FR Pushed out the first 3 on my own... stoked considering a year ago I wouldn't have even got 1 rep.

Incline DB press

30/8

30/6

35/6FR I would usually get more, but that's because I generally begin with this exercise so chest was a bit fatigued.

Butterfly pec deck.

60/10

60/8

70/5 or 6

my shoulders were grinding a bit, trying to do this, so I had to really slouch down and lean back, so it was kind of on a decline. Love the feel of this though!

Hammer strength type press

2pps/8

2pps/7

2pps/6 or 7 DS! 1pps/17

OH MY PUMP THIS WAS GEWWWWWWWWWWWWWWWD!

Trying to find a machine to do calves was annoying. Machine calf raises were kinda stuck and made it difficult, couldn't find a box to do smith machine calf raises (benches were bolted to the ground also). So I just did two sets of dips

BWW/25

BW/20

Found out that you have to push against the pins on the machine calf raises so that it's a little smoother so here's how it went

90/10 x 3 sets

90/15

Calves were pumped-ish. I just ran out of patience so got it out of the way quickly.

Good workout at Fitclub today. Gonna join up there as soon as I get the money. $449 for a whole year!

[tinytraps]

Fuar you are a strong lil tank and pack through a bit of volume. Nice work man! Seriously do the Bledisbro cup this year you will do well!

[Shutupandsquat]

Fuar you are a strong lil tank and pack through a bit of volume. Nice work man! Seriously do the Bledisbro cup this year you will do well!

Hahah thanks, man. Considering it since I won't be competing in a bodybuilding show this year. We'll see how my lifts are by that time though.

Figured I should post up legs since I haven't in a while.

Ignore my penis

[Dinahlady]

Wow came to stalk your journal and was greeted by this profanity.

You clearly wanted to show everyone your dick otherwise surely you would have cropped it/scribbled it out in mspaint?!?!?!?

[hhhh1]

shutupandsquat, your new sig:

"Ignore my penis"

feel like ive failed in my progress pics ive taken

BRB making sure I at least have a semi in all future pics

[Shutupandsquat]

I said to ignore it! Fine, next time, I'll take progress pics in winter.

feel like ive failed in my progress pics ive taken

BRB making sure I at least have a semi in all future pics

Just masturbate furiously.

[bang_bang]

Large subtle hint to Dinah haha. Legs looking big too

When's it my turn for separation like that?

[Shutupandsquat]

Large subtle hint to Dinah haha. Legs looking big too

When's it my turn for separation like that?

Thanks bro. More volume? haha

Okay so speaking of legs, today was legs day.

absolutely ridiculous pump by the end.

Started off with some heavy squats to get some real mass.

Knees were feeling pretty cold so just warmed up with 2 sets of 60 for 10 reps. Then did a set of 100 for 10. Felt fucking easy. Could have done 20.

Then did a set of 140 for 8. Had wrapped up, the only spot I had was Pete just making sure I was upright, not actually helping the weight up itself.

Then did a set of 180/4 or 5. First 3 reps were me, I think. Pete was just helping keeping me upright on those 3 reps. Back was feeling a bit iffy but whatever, it's still all good.

Okay so on to leg press. Today I invented something called 30s and it fucking SUCKED! so, I chose a weight that I knew I could do 30 reps on for at LEAST one set. And that was 3 plates per side. Doesn't sound like much, right? Well here's why it's called 30s. I HAD to get 30 reps on EVERY set with 30 second rest periods. Holy pump! Last 10 reps, I couldn't even hit lockout.

Went on to leg extensions, just plain and simple. 71/12 x 2 sets. But the last 4 on the second set were partials. Too pumped. Dropped it to 54 and just controlled the shit out of it. Got like 14 reps or something.

Moving on to seated leg curls. Warmed up with like 36 for 15 then did working sets at 54.5 for every set. Not a heavy weight, just controlling it and competing with myself on every set. This is what I mean, got 10 reps on the first, then 12 on the second and that was a grind. Then put on a really motivating song and hit 15. OOOOO DAT SUCKEH SUCKEH

But wait THEIRZ MOAR! Went on to single leg, lying leg curls. The only rest period I had was when my other leg was working, so it was just a continuous set really. 20kg on every set. 8 reps x 2, then 5 on the last. This just left me screaming. I wanted to die.

But, just to add more volume, I added in hip abductions because I need to work my hip flexors! They're my weakest point in my legs so I really need to bring them up. just did 2 sets of 90 (pounds?) for 20 reps. And that was me done.

So a really fucking good workout today! Haven't squatted 180 in a while because I've been too tired, but I had a good sleep so yeah that translated to a good workout. Wanted to puke, and almost did on the way home, but I stomached it. Been looking lean and mean lately, so yeah. Hope I can put on some fat.

[Dinahlady]

Large subtle hint to Dinah haha. Legs looking big too

When's it my turn for separation like that?

Hows it a hint me and kyle are already rooting we just don't look at eachother while we do it. Its purely a physical act. Tbh we don't even like eachother. When I think about it its actually groce. The pic just reminded me of this fact which is why it had such a profound effect on me.

nt srs in any way.

[Shutupandsquat]

Large subtle hint to Dinah haha. Legs looking big too

When's it my turn for separation like that?

Hows it a hint me and kyle are already rooting we just don't look at eachother while we do it. Its purely a physical act. Tbh we don't even like eachother. When I think about it its actually groce. The pic just reminded me of this fact which is why it had such a profound effect on me.

srs in every way.

[Shutupandsquat]

Back and biceps

Lat pull downs

50/15

63.5/10

72/8

77/8

86.5/6

Didn't have straps so couldn't do as much as I wanted, but still happy with it.

Smith machine bent rows

1pps/15

2pps/6

Felt my spine starting to be a cock so I stopped

seated rows

77/10

90.5/5

63.5/10 just squeezing the f*ck out of my back

straight arm cable pull overs superset with wide grip pull ups

41.5/20 -SS- BW/4

59/8 -SS- BW/4

59/8 -SS- BW/6 tried for a 7th but shoulder went all weird

hypers

BW/20

BW/15 x 2

Cable curls

32.5/15 or 20

41.5/10

50/8

63.5/4 DS! 50/4 DS! 41.5/7

DB curls superset with nautilus preacher curls

I know I should have done the preachers first but whatever

10/15 -SS- 23/5

10/10 -SS 16/5

10/10 -SS- 16/7

Good workout and got a great pump. Just gone back to the old format because I have to get to work soon. I only had one strap in my bag which was pretty gay but oh well. Still happy with how my grip held because I nearly did the same weight as usual.

[Shutupandsquat]

Decided for a one off that I'd do two heavy chest workouts in one week. Well technically three, because my next one will be heavy too. Only decided this because I was training with Peter and when you're training with your brother, you just have to keep up. Pride? I dunno hahaha

Started off with butterfly pec deck while we waited for five centuries for some c*nt to get off bench. Weigh be in pounds

35/15

45/15

50/10

60/10

Went to go to calves but the guy finally got off. He actually took like 3 minutes just to take the plates off the bar. Yes... it was only one plate per side as well.

60/10

70/10

70/8

90/8FR Got out the first 3 or 4 on my own. Chest was a little worn from the pec deck, and maybe from the heavy chest session earlier in the week, not sure, but that's okay.

Then did some incline DB press FOR DA MASS

30/8

30/6

35/6FR

After this we decided to do some gayble flyes. Haven't done them in... actually I may have done them like two or three weeks ago. But I don't do them often anyway.

50 pounds (per side)/15

50/10

65/8

80/6 DS! 65/5 DS! 50/7

This just gave me one hell of a pump. Chest felt really gassed and probably wouldn't have been able to take much more... BUT OH WAIT, PETER WANTS TO DO DIPS!

Haven't done weighted dips in fucking AGES! Mainly because I'm never with Peter when I'm doing chest and it's his dip belt.

+10/10 x 2 sets

+20/8

BW/15 8 second rest BW/5 5 second rest BW/3

okay nowwwww my chest was fried. Big pump. I can properly titty dance now. It's the funniest thing ever to me. I'm easily pleased (hinthint Dinah :wink: ) not srs... maybe... a tad srs...

On to calves just doing some toe press, nothing heavy, just going light, controlling the weight and contraction for high reps

1pps/20

2pps/15

3pps/12 or something like that I wasn't counting

3pps/20

Calves were burned but then we went on to do hack squat calf raises. I'm gonna like this new gym because this hack squat is actually on an angle unlike shitty fitness.

1pps/15 x 3 sets.

Calves were pumped, chest was pumped. Now for some post workout pizza, pepsi, chocolate bars and doritos then some apple pies after OMNOMNOMNOM

[Shutupandsquat]

Shoulders and tris today

Had a really good sleep so I had a feeling today would be quite strong

Started off with seated military pres. Haven't done it in age and needed to add some mass. BIG BOULDERS FOR SHOULDERS

Bar/20

45/15

50/12

60/10

70/5 last rep was slightly spotted.

Then on to lateral raises superset with Smith machine military press. Had a semi-wide grip to target anterior delts and a bit of width.

12/12 -SS- 40/12

12/10 -SS- 45/10

12/22 -SS- 50/5 5 second rest then busted out another 1 or two reps.

one arm cable upright rows. I just wanted this to burn out the shoulders, pump blood in and just yeah... hurt and of course grow.

27.5/10

32/10

36/8

I looked at the time and saw I only had about 20 minutes left (before supposed CNS overload) so I only did one rear delt exercise

That was reverse pec deck. I like this because I just feel it really well. And I can truck through it quicker than DB rear raises.

weight be in poundage yo.

60/15

80/10

90/7

50/23 or something rather

one to triceps, begun with v-bar pushdowns. Haven't done them in a while so why not eh.

50/20

68/15

72.5/10

77/6 DS! 50/9

Okay so now I decided to do EZ-bar skull crushers superset with EZ-bar close grip bench to burn it out and 'cause I was short on time. Nevertheless, this fucking annihilate my tris.

35/7 -SS- 35/12

35/8-SS- 35/10

35/10 -SS- 35/8

PUMP! Done and dusted in around an hour or under. Both muscles were pumped as fucking anything. Shoulder striations were CRAZY! and vascularity. Yayuh. Measured legs today at the biggest point, which is between upper and mid quad. Measured at 23.5. Want them to be 25 inches, on stage, peeled by next years comp.

[Shutupandsquat]

Chest and calves

Started off with incline bench. A nice heavy exercise that should target the whole chest (well not so much lower chest)

45/15

60/12

70/8 I could have hit 10 but wanted to save it for the last set

90/6 FR Got the first 4 on my own! pretty stoked with that. I want 130 flat by the end of the year for 1 rep... I think I could possible hit it by August or before!

Nautilus Machine flat press

77/7 ½

77/6

71/6

Strength was pretty much taken from the first exercise but this still wasn't too bad.

Pec deck (pounds)

120/10

140/8

160/5 FUCKIN WHAT?! I dunno if it was the sleep I had or what but where the hell did this strength come from?!

Incline flyes

22/8 x 2 sets

Contemplated doing 28 for a set but nahhh f*ck that... 30!

30/5 Felt pretty strong, had good control and squeeze. Was a struggle but who gives a f*ck!

Seated calf raises. Only wanted to do this one exercise for calves. I like to do it like that so that I'm targeting the one head of the calf.

1plate/15

2plates/10

3plates/10

4plates/7 DS! 2plates/10

Had a really good pump in my calves and a pretty good one in my chest too. Felt really strong today. Gone up in weight, now about 69 and I'm feeling it too!

[Shutupandsquat]

FUKN LEGS

Started off with squats to add some mass. Although I didn't really go heavy. Felt my spine pinging a little on my sets of 100 so stayed at 100.

60/10 x 2 sets

100/10 x 3 sets

Nothing spectacular. Didn't really plan on going heavy. I wanted to get 10 sets of 100 for 10 reps each set, but my spine was just a diddle on the last set so cut it off there.

Then did leg extensions superset with lying leg curls. Now the reason I did this, was so that when I did the leg press, the hammy would be forced to work harder. I'll explain this later for people who don't understand.

70/15 -SS- 50/10

77/15 -SS- 50/8

84/10 -SS- 50/8

Leg press with one leg to get the pump in there and just to make it hard

2pps/8

1pps/10

then two legs

1pps/40, no locking out

That was it, no real volume. Spewed in my mouth and swallowed it back down. Yay for wearing pants and being hot in a fucking humid gym

Okay, now to the hammy topic, basically relates to hitting the bicep peak etc. Say I were to leg press first then hammy curls after. The hamstring would work a little bit on the leg press, then a lot on the hammy curls. However, with hammy curls, they work a lot and since they are fatigued, then that means they have to work even harder on leg press. And since I push up through my heels on leg press (as you're supposed to) I did feel it in my hammies.

[Shutupandsquat]

back and biceps today. Keep forgetting my other strap so there's just one sitting in my bag, so I didn't deadlift today and weights weren't too impressive

Started off with seated rows. Not the usual, but today I wanted to make thickness my priority. Hit that thickness, make my back bulge out and look better. Width has come along quite good lately, I need to get that thickness up.

45.5/15 x 2 sets

77/10

86/8

63.5/16

Back was feeling nice and pumped. Blood was pumped in there WOO.

Close grip pull downs, for width.

77/7 Usually I'd get more, but grip couldn't take it

68/8

68/7 or something

Wide grip pull ups. I see this as a width and thickness exercise but more so thickness because of the way the back contracts. So I just did this to remind my back that thickness was the goal.

BW/9

BW/7

BW/9 15 second rest

BW/3 or 4

Rope cable pull overs -SS- alt. DB curls

Controlling the hell out of the curls. I figured I may as well superset them because biceps have no part in pull overs and grip wouldn't fail because I was going light

45.5/15 -SS- 14/10

45.5/12 -SS- 14/10

45.5/15 -SS- 14/10

Back felt completely pumped up and biceps were feeling really tight too.

Machine preachers to target the overall bicep. I only say it's to target the overall bicep because the whole bicep was pumped, and so the stretch targeted the brachii a bit.

POUNDS

40/12

45/9

50/9

then finished it off with barbell curl 21s. I haven't done them in a while and I like them and they are nice and they make my biceps look nice and stuff and yeah.

20kg

30kg (SHIT FORM, swinging heaps)

done.