Swollen Dolan

[Shutupandsquat]

Don't really want to post up in my journal. Might give TLAF an advantage somehow. Did back and biceps. It woz orsum.

Took a phaggy picture afterwards, but my phone is homo and won't upload it.

[Shutupandsquat]

Did shoulders today.

Started off with rear delts

reverse peck deck

60lbs/20 x 2 sets

80lbs/15

100lbs/8

120lbs/4 dropset 80lbs/8 dropset 70lbs/5

incline rear raises

8/20

12/10

14/15

BB press

40/20

60/8

60/8

70/9FR

lateral raises

10/20

18/10

10/25

Machine press

120lbs/10

135lbs/6

120lbs/7

BB shrugs

100/10

140/10 x 2 sets

Done. Did a few rounds of posing afterwards. I'm looking okay. Everything is slightly showing, so it's good.

[Shutupandsquat]

Legs today

Stiff leg deadlifts

60/10

100/8 x 2 sets

100/10

leg extensions superset with lying leg curls

just leg extensions to warm up the quads 100lbs/20

140/15 -SS- 65/15

200/10 -SS- 65/15

200/13 -SS- 95/7

leg press superset with unweighted lunges

30/15 -SS- 20 x 3 sets

quads pumped as hell and hammys were getting a good stretch all workout. feelin' good. Yeah

[Shutupandsquat]

Chest and triceps today

Flat DB press for something different.

17/20

20/20

30/10

35/8 pretty stoked with this

40/3 dropset 27.5/8 (last two were partials)

I could have done with more with the 40s if A) I hadn't worked so hard on the previous set and B) didn't have to lift off myself. Lift off didn't actually feel too hard though, which is what the surprising this was for me. Getting stronger, apparently.

Incline dumbbell press (30-45 second rest periods)

25/10

25/8

25/6

Time to put some blood into the chest. It was already feeling quite pumped from the pressing, and the stretch it was getting, but I thought I nice stretch and contraction movement would do the trick nicely.

Butterfly pec deck

60lbs/12

70lbs/7

50lbs/15

Well, that went better than expected. Chest was just full of blood and it actually looked like I had a chest.

Dips

BW/20 x 2 sets

BW/17

That was chest done. Holy shit the pump was good. Every rep was just chest. By that I mean, really thinking about the muscle, and pushing up with it. I would just basically let my arms completely relax, so I could focus on just using chest to get the weight out of the hole, then bring in the arms so that I could get to or near lockout.

On to triceps now.

Started off with cable rope extensions to put the blood into there.

50lbs/15 x 2 sets

80lbs/10

95lbs/8

110lbs/7

Hammer strength close grip bench. Mass exercise, I guess haha.

2pps/8

2pps/6

2pps/6 ½

Incline ez bar skull crushers. As we may have figured out over the past few weeks, I fucking love this exercise now. 30 second rest periods

27.5/10 x 2 sets

27.5/11

Finished it off with some cable kickbacks. 3 sets, but one consistent set, so while one arm works the other rests.

20lbs/10

20lbs/7

20lbs/4

Done. Got a really good pump in my tris and chest. Chest looked decent because of the pump. Getting some line entering from the side though. Some Victor Martinez shit hahaha

[Shutupandsquat]

Back and biceps today.

Started off with some pull ups

BW/15 x 3 sets

BW/8 15 second rest BW/3

DB rows

50/8 x 3 sets

Seated rows

86/8

86/6

95.5/5 dropset 68/5 or 6

Wide grip pull downs

63.5/6

63.5/8

63.5/10

Back was done and now I have IOMS. Feels realllllly gewd. Yeah.

One-arm machine preacher curls. Pre exhaustion to shape the bicep.

15lbs/10

20lbs/8

30lbs/8

10lbs/15

Got a pretty good pump, arms were fatigued, weak and I was pretty tired by this point. Low carb day and an 8 and a half hour shift before hand. This explains why the next exercise is such a bitchy weight. I was just feeling it as opposed to shifting anything.

8/10 x 2 sets

6/20

Good pump, so over to some cable work. EZ-bar cable rows, with 30 second rest periods.

32.5/15 x 2 sets

32.5/9

Finished it off with some barbell 21s

20kilo x 2 sets

Biceps were done. Feeling good and pumped, back was pumped. Got some cardio in afterwards. I was at Cityfitness tonight. Some PT that I've never seen before comes up to me and he's like, "You know, cardio isn't ideal to build muscle."

I replied with, "Oh, so you've competed before?"

He goes, "What? oh... sorry, bro." and walks off.

CITY FITNESS PERSONAL TRAINERS SHOWING OFF THEIR KNOWLEDGE!

[Shutupandsquat]

Did some chest and triceps today.

Started off with incline DB press

20/20

20/15

30/10

35/6

40/6FR

Felt good. Got a good squeeze in the chest and got some good blood flow. Strength is increasing slowly, but surely. Which is good. I'm gonna need a lot of chest for the show (I know, I still won't have anywhere near enough).

Flat hammer press

2pps/10

2pps/10

3pps/4FR dropset 2pps/5FR dropset 1pps/13 or something like that.

Chest was feeling pretty pumped, but I wanted to get more blood in there so I did my jam; butterfly pec deck. I feel like I've had a bit of pec development lately, and I do credit it a little to this, even if it isn't free weight. My elbow position is the reason the contraction is so good, it's in close, arms on a 90 degree and it gets the pecs squeezing like hell.

70lbs/10 x 2 sets

50lbs/20

Finished off with some dips.

BW/20

+ 1 chain/25

+1 chain/20

On to triceps. Rope cable extensions.

50lbs/15 x 2 sets

95lbs/10

95lbs/12

110lbs/10

Incline skull crushers (barbell) superset with incline close bench

20/12 -SS- 20/20

20/15 -SS- 20/20

20/10 or 12 -SS- 20/10

Done and then did some cardio afterwards. I can't really remember all the numbers but the workout was something along those lines. Probably weighing just under 68 first thing in the morning, and looking a lot bigger (obviously because I'm skinnier). Goooooood stuff

[Shutupandsquat]

Thought I'd post how I'm looking 10-ish weeks out. I could look a lot leaner, but only been dieting for 2 weeks.

Quality is kind of fucked for some reason

[trainlikeafreak]

you look great bro well on track. quads lookin freeky as always. your front double looks on the money

[Shutupandsquat]

Cheers man. Probably wouldn't post these had you still been competing haha. It's a shame you aren't; you're in good knick.

I don't think I'll be the biggest on stage so I'll need to be conditioned as to carry me through. Especially to look anything decent next to Andy...

Disclaimer: I'm not completely square, so bodyparts look uneven.

[trainlikeafreak]

ofcoarse man its unrealistic to think u dont need to be shredded. yes andy is a monster lol i cant see anybody beating him in the juniours but hey do your best and you never know..hell he might not even compete!

would have been fun man but too bad, will meet you next year if you decide to compete. last year in the jrs next year for me so need to make stuff happen :nod: :nod: :nod:

anyways good luck bro and im impressed you've made noticable improvements to everything

[HarryB]

And the best is yet to come for Suas, going to be good watching your conditioning and shape come together over the next 10 weeks. Everything well on track and only going to get better!

[Shutupandsquat]

Definitely going to get better.

Today was legs, I was feeling pretty tired so I was weak but oh well.

leg extensions

120lbs/20

160lbs/12

200lbs/12 3 seconds rest 200lbs/3

squats

60/10

100/10

140/6

180/2 Weight started to slip off the back

dropset to 100 for 6 reps. Got me really pumped.

lying leg curs

80lbs/15

110lbs/8

65lbs/15 15 second rest

65/5

leg press

1pps/10

2pps/20

3pps/30

2pps/20

1pps/10

Dumbbell lunges

30/8 x 2 last set was a dropset to no weight and then 15 reps each weight

Machine toe press

150lbs/20

then superset it with standing calf raises

225lbs/10 -SS- 105lbs/10

225lbs/10 -SS- 105lbs/6

225lbs/15 -SS- 105lbs/10

aaaaaaaaaaaaaaaaaaaaaaaaand then 20 minutes on the stepper after

[Shutupandsquat]

Shoulders, calves and cardio.

Dumbbell shoulder press

17/20 x 2 sets

22.5/15

30/6

30/7

One arm lateral raises (cable)

20lbs/10 x 3 sets and then a final set directly after the third one for 8 reps at the same weight.

hammer press thing

½pps/20 x 2 sets

½pps/17 15 second rest then another 6 or so reps

shoulder bombs

7/20 x 2 sets

Cable shrugs

200lbs/20

245lbs/20

Seated calf raises

warmed up with no weight for 20 reps

½pps/15

½pps/20 x 2 sets

Done and then just 15 minutes on the stepper. Rear delts will be done tomorrow with back. I did calves two days in a row because I figured I probably wouldn't be able to do them tomorrow with back, rear delts and bis all in the one workout.

Hammies have suddenly come out from the rear and I'm getting a bit of feathering on my quads. They weren't there yesterday, so the stepper is obviously working. Obviously my hammys and feathering aren't out INSANELY, but they are showing a bit and I still have 10 weeks to go.

[Shutupandsquat]

Back, rear delts and bis

Started off with wide grip chins 'cause errybody saying it's beneficial as. And well, my back has started looking a little decent lately so I guess it's true. Just did 5 sets of 10 reps. That put a decent amount of blood in there. Just focusing really on squeezing the lats on the way up and at the contraction. I usually control the negative quite well when it comes to chins, because if I come down fast, my elbows hurt so yeaaaaaaaaaaaaaaaah.

On to some one arm machine rows to put a bit of width on me.

75lbs/10

90lbs/8

105lbs/6 dropset 60lbs/10 The dropset was kind of an after-set decision. So it wasn't left lat, dropset left lat then on to the right. It was left, right dropset left, right.

Machine pull overs 'cause I can

70lbs/10

90lbs/8

120lbs/6

Neutral grip pull downs to pump blood in the back. Focusing mainly on squeeze.

63/10

70/10

Unweighted Hypers superset with bodyweight close grip pull ups. Thought I should do something for the erectors. Couldn't deadlift today because my legs are still FUCKED from legs on Tuesday!

15 -SS- 10

15 -SS- 9

15 -SS- 10

Back was done in about 20-25 minutes. Maybe the coffee made me zoom through it hahaha. On to rear delts.

Reverse pec deck

80lbs/10 x 3 sets

Incline rear raises.

9/15 x 3 sets

Although that makes rear delts seem like it was short and sweet (although it was) I still managed to get a really good pump in them; mainly due to doing lats before-hand, but the rear delts themselves were feeling good. Then on to bis. Did a pretty mixed range of reps for them.

One arm dumbbell curls (not alternating).

7/10

8/10

11/8 x 2 sets

7/15

Cable curls

50lbs/20 x 3 sets

I was mirin during these sets. Lolol. Arms always look bigger when I'm doing cable curls. If only they would stay that way.. :cry:

Barbell curls

26/8 x 2 sets

Hammer curls

18/10 x 2 sets

25/8 or 10

Done. Pumped all over and it was ORSUM. Weight is sitting about the same, but I think I've actually put on a bit of upper body size because I'm looking pretty good from the front (please don't just be diet brain fucking with me :pray: ). Abs are showing heaps, chest looked decent, delts and arms looking a lot rounder. Of course, this doesn't mean they're rounder because of gains, just fat loss; well so I think anyway. But I do think I've put on a bit of size. Only matters when it comes to the stage, though.

[AgentOrange]

can you post your secret gnome diet?

pls dolan

[Shutupandsquat]

Potato, whiskey and rainbows.

Chest today

Doing some pre exhaust and high reps, just spending the entire workout pumping blood into the chest.

Flat flyes

8/20 x 2 sets

17/20

17/15 x 2 sets

butterfly pec deck

40lbs/20

50lbs/20

60lbs/13 + 3 partials

Decline bench

60/17

60/12

60/10

Flat DB press

18/20 x 3 sets

done. Chest was smoked and then did some cardio afterwards.

[Shutupandsquat]

So yesterday wasn't good. Sick as fuckkkkk. Today I feel 100x better but still have a groce as cough.

So I had to have a shit load of shit just to get better, so had a major calorie surplus, but still lost weight lolol.

The way I'd see it, I'd rather get better quicker by having a whole lot of calories, than be sick for a whole week, retain water and not be able to put 100% into my workouts. I think that makes sense.

As for what my physique looks like, legs are looking a lot harder and more defined. My back isn't thick , my erectors are showing nicely and it looks wider because my waist is smaller. Unsure if there's any vascularity at the moment. Hammys have a few lines, but nothing to what they'll look like in 9 weeks. My chest is actually looking okay (for what it usually is) and my arms and delts are way leaner. (bicep lines, delt striations etc.)

[Shutupandsquat]

Got back into the gym today. Still feeling sick but only slightly. Did some legs, just not a whole lot of work on them. No squats 'cause I just didn't feel up to it.

Leg extensions superset with lying leg curls

70lbs/15 -SS- 50lbs/15

110lbs/15 -SS- 65lbs/15

150lbs/12 -SS- 65lbs/15

180lbs/12 -SS- 80lbs/15

180lbs/12 -SS- 95lbs/10

This got a lot of blood into my quads and hams. Got a good contraction in both muscles and it was ORSUM.

leg press.

5pp/15 x 2 sets

5pps/20

2pps/30

I felt this a lot in my glutes and hams for some reason. I felt in more in my quads, of course, but more than usual in my glutes and hams. Depth wasn't even extreme either, it was fairly normal. Just controlling it down.

Lunges

20 per leg - no weight.

Machine toe press

180lbs/20

180lbs/15

255lbs/10 x 2 sets

and I was done. I didn't do much but still got a pretty decent pump. Delt vascularity is finally coming out which is good.

Can't wait to hit off season so I can build on my back and chest AGAIN.

Did 15 minutes on the stepper afterwards and that got me sweating hard. Sickness feels like it's almost gone.

[Shutupandsquat]

Aiiiiiiiiiight. Did some delts, tris and a little back at the end.

Started off with some barbell shoulder press. Hate this sickness making me weaker and shit.

Did the bar for a few reps just to get used to it. Turns out we're missing a lot of 10 kilo plates, so I just put on the 20s. Did 60 for 5 reps, figured it was too heavy while not warmed up and didn't want to tear anything. So did a couple of sets of the bar for heaps of reps to get really pumped. After that, all working sets.

60/8 x 2 sets

60/7

Then on to lateral raises to pump the blood into the delts

7/30

9/20

14/12

then some machine press. I really don't like this one in comparison to the one they got rid of. It sticks and gives it more resistance, it doesn't really make it feel heavier, just fucking annoying.

105lbs/8 x 3 sets

Then shoulder bombs to finish off delts

9/15 x 2 sets

now on to tricep extensions

50lbs/20 x 2 sets

95/10 x 2 sets

125lbs/11

Got the blood in the really nice, arms were looking full.

Standing EZ bar skull crushers

25/10 x 2 sets

25/8

I was just focusing on getting a good stretch. I couldn't seem to bring my elbows in even when I was trying to. Hands may have been too close together?

Finished it off with a superset. Hammer close grip bench and dips

1pps/20 -SS- BW/15 x 3 sets

Then a couple sets of bodyweight chins. 15 reps on both sets. Just to try make the back grow with incremental work. Doing back tomorrow, but 2 sets isn't gonna leave me with DOMS.

I've looked better, physique-wise, but I've also been taking in a lot of fluids to try get better. So I'm still looking okay.

[Shutupandsquat]

Back, rear delts and biceps

Machine pull overs

60lbs/15

60lbs/12

80lbs/10

100lbs/6

100lbs/7

Wide grip pull ups then a set of neutral grip pull ups and repeat. All sets of 10 reps.

seated rows.

135lbs/10

90lbs/30

Close grip pull downs

63/8

56/8

49/11 or something

Incline barbell rear raises

13/20 x 2 sets

13/30

Preacher curls

6/15

6/12

9/10

12/10

Cable curls superset with barbell curls

90lbs/10 -SS- 20/8

90lbs/8 -SS- 20/8

90lbs/8 -SS- 20/10

Done. Took about 40 minutes. Sickness still taking its sweet-ass time to go away.

[Shutupandsquat]

So, heres a video of me just over 7 weeks out from competition time. I'm not really moving properly between transitions. I do it when I practice, just can't be fucked for videos. Posing needs refining, but yeah. Criticism that doesn't have to do with my chest and back and how my legs dominate my upper body would be good.

[Shutupandsquat]

inb4 musical criticism

[trainlikeafreak]

looking good but need to work on chest and back. also bring up upper body in general cause ur legs are making it look small.....LOL jokes :pfft:

looking good man well on track. lean and quads are looking sick! :nod: something looks wrong with your back poses tho? have a play around with it try getting your chest up a bit???

[Shutupandsquat]

looking good but need to work on chest and back. also bring up upper body in general cause ur legs are making it look small.....LOL jokes :pfft:

looking good man well on track. lean and quads are looking sick! :nod: something looks wrong with your back poses tho? have a play around with it try getting your chest up a bit???

Yeah it felt fucked as while doing it. I thought it was probably my chest. I'll have a play (if you know what I mean). I know some of my posing is fucked at the moment, haven't been able to do posing lately 'cause of being sick. Just no motivation to do it. Getting back on to it now though.

[Phedder]

Looks like your Serratus Anterior over powers your Pec Minor, and your Rear Delt over powers your Subscapularis...

You already know what you need to work on, looking pretty good for 7 weeks out though. Should come in a fair bit leaner and a lot bigger than your last show, doing well :clap: