Swollen Dolan

[Shutupandsquat]

Invalid or not supported video url? lolwhat

Thanks man, progressing along nicely so I'm happy at the moment.

[crazyfacials]

sorry was meant to be this http://www.fun-in-one.com/fun/396/en/

[Android]

Quote of the Year: "I'm sorry if i drown out the microphone"

Out of words to describe what I saw ... :shock: ... oh here's one ... "therapy"

all gud tho, you've got mean quads so am guessing you listen to that song when you're blasting them

[Shutupandsquat]

That's just shameless self-promotion for my band hahaha.

But thanks darling

[Shutupandsquat]

Chest and calves.

Incline DB press. I was rather happy with this, stronger than usual.

20/20

20/12

25/10

30/10

25/8FR (last one was spotted)

40/5FR annnnnd the weight collapsed while bringing it down. Still happy with it, regardless.

Flat DB press 30 second rest periods

30/12

30/8 x 2 sets

Butterfly pec deck. Done my heavy exercises, so figured it was time to really pump the blood in there.

50lbs/20

50lbs/15 x 2 sets

And another exercise to pump blood in. Can't remember the name of it. But basically, you squeeze the dumbbells together, control it down, then press up. I might try video it next time.

16/15 x 2 sets

16/13

Pumped like fuark. Glad that my wrist has stopped being a fuckwit and able to press again. Last week felt like a month...

Calves time now. Was gonna do more but ehhhh, f*ck it.

Machine toe press (lbs).

225/20

225/25

225/20

315/10 dropset 255/8

Done. Got a good squeeze and blah fuckin blah. In summary, it was a fan fuckin' tastic workout.

Physically improving still. Glutes still carrying a load of fat, but you can see some vague lines in my glutes appearing on my side poses. With more than 4 weeks to go, we should be able to bring them in.

[HarryB]

Oh yeah striated glutes, has to happen!!!

[Shutupandsquat]

Oh yeah striated glutes, has to happen!!!

Well, I'm trying to work hard for it, so if it doesn't, I probably won't be happy hahaha.

Pete was saying it would be funny if I made the first call up for overall just because of my conditioning. But then he also said it wouldn't be funny if he didn't make the first call.

[Shutupandsquat]

Aiight, legs today.

Warmed up with some leg extensions. Get the blood flow going and the joints all lubed up.

80lbs/20 x 2 sets

100lbs/20

120lbs/20

Then followed it up with some back squats. I think I'm getting to that part of the diet where you begin to get weaker. GAYYY!

60/15 x 2 sets

100/10

140/1 It just felt a little too heavy. Could have got more, but didn't want to be stupid.

Slapped on some knee wraps and got 140 for 7 reps dropped it to 100 and banged out another 8

One-legged leg press

1pps/10

1pps/12

1pps/15 then two legs for 30 reps. Pumped up the quads quite a bit

Lying leg extensions

80lbs/10 x 2 sets

110/10

125/6 dropset 50lbs/15

Puump. Again, not doing much for legs, but doing enough. Did some cardio afterwards.

[Shutupandsquat]

Did delts today.

Started off with some barbell press as I haven't done it for a while.

bar/20

40/20 x 2 sets

60/6

60/8 Could have got more but my back was digging into the seat behind me (sharp metal edge)

lateral raises

10/15 x 2 sets

16/10 + 3 partials

Ez bar upright rows

37.5/10 x 2 sets

37.5/12

Had a pretty decent pump by this point, but wanted to amp it up a bit more. Nothing special though, just some cable lateral raises; one arm rests while the other works

20lbs/8

10lbs/8 x 2 sets

Aaaaand finished it off with some cable shrugs

200lbs/30

245lbs/20 x 2 sets

245lbs/25

And done. Traps are feeling nice and tight and the blood is still in my shoulders a bit. 4 and a half weeks out now so still got some work to do.

[Shutupandsquat]

Back, rear delts and bis tonight

Started off with some machine pull overs

60lbs/15

80lbs/10 x 2 sets

100lbs/5 dropset 70lbs/5

Wide grip pull ups

BW/10 x 2 sets

Narrow grip pull ups

BW/10 x 2 sets

DB rows

40/8 x 3 sets

Close grip pull downs superset with seated rows

165lbs/8 -SS- 90lbs/15

165lbs/5 -SS- 90lbs/12

135lbs/10 -SS- 135/5

Rear raises

10/15 x 2 sets

14/8

18/8 (swinging a bit)

Reverse pec deck

70lbs/8

70lbs/8 dropset 50lbs/7

One arm dumbbell curls

8/15 x 2 sets

12/10

7/16 + 4 partials (just really missing the top eighth of the movement)

Rope cable curls

80lbs/8

65lbs/10 x 2 sets

Straight bar cable curls

80lbs/15

95lbs/10

30lbs/25 squeezing the f*ck out of my biceps throughout the whole movement. Holy shit. Made my arms ridiculously vascular.

Done and dusted followed by some cardio.

[Shutupandsquat]

Did chest and tris today.

Just going for a pump in the chest, nothing heavy.

Flt flyes

14/20 x 2 sets

17/15 x 3 sets

Butterfly pec deck

40lbs/20 x 3 sets

Again with that squeezing dumbbell press thingy. Flat this time though.

11/20 x 2 sets

16/18

Flat hammer press 30 second rest periods

2pps/12

2pps/8 x 2 sets

On to tris, again just going for a pump.

Straight bar cable push downs.

65lbs/20

110lbs/12

140lbs/10

170lbs/4 dropset 120lbs/5 dropset 90lbs/6

Incline barbell skull crushers

18/20

23/15

31/10

Rope push downs

80lbs/10

50lbs/18

Done and dusted. Good pump etc. Fun stuff.

[Shutupandsquat]

Quality isn't the best but whatever. 4 weeks out as of yesterday

[Monarchking]

^^ awsome man. im jealous as. Good luck in your comp and smash it bro

probably the best pic Ive seen of you :nod:

[Pseudonym]

I got nothing to say except :clap:

[startinfromscratch]

looking pretty wicked dude. legs are impressive.

no hate or trolling, but your legs are proof that you dont have to squat to parralel to build good legs. almost all your squat/hacks etc are all high depthwise, yet your legs are boss. :clap:

[trainlikeafreak]

awesome conditioning for 4 weeks out

[Shutupandsquat]

Thanks guys. I'm pretty happy for where I am at the moment. But still looking

to improve, of course as I'm still 7 weeks from nationals.

SFS: No hate taken. My squats are relatively parallel now :pfft:

^^ awsome man. im jealous as. Good luck in your comp and smash it bro

probably the best pic Ive seen of you :nod:

Thanks, man. It's a huge compliment to hear that. Just to know that I'm improving, because I don't really get to notice it as much as others hahah.

[Shutupandsquat]

Did some chest and biceps tonight. Worked 10-7 so as you can imagine I was strong as f*ck (loljk)

Just trying to gain, or more so hold mass (whatever is actually on my chest) with some incline dumbbell press.

20/20

20/15

32/8

36/5 x 2 sets

Flat bench

85/3 Lol, yeah...

60/10 x 3 sets. Not really locking out, just keeping constant tension.

Pec deck

70lbs/15 x 3 sets

I was just trying to pump up the blood here, didn't really work fantastically sooooo

gayble flyes

22.5/10 x 3 last set superset with dips for 21 reps

Chest had an okay pump. Wasn't anything great though. On to biceps. Started off with some One arm machine preachers. Pulling from a high angle towards my head.

Two sets at a time, four sets total. One arm works while the others rests.

16/10 x 2 sets Then rested both arms (in case the above confused you)

16/10 and then 16/5

Dumbbells curls

8/10

6/15 x 2 sets

Machine preachers. A different one this time though. It's actually more set up like a preacher curl as opposed to the previous one.

35lbs/10

35lbs/8

Cable curls

32.5/8

27.5/12

Aaaand done. Had a pretty good bicep pump and average chest pump. Finished off with 15 minutes of cardio. Machine says I burned 200 calories, felt like I had burned 300 :pfft:

[HarryB]

Dammmmmnnnnn looking good man. 4 weeks and your skin will look like glad wrap.

[Ninja]

Looking sharp for 4 weeks out man. Mean quad seperation

[Shutupandsquat]

Dammmmmnnnnn looking good man. 4 weeks and your skin will look like glad wrap.

That's the plan!

Looking sharp for 4 weeks out man. Mean quad seperation

Thanks. Keeping my carbs consistently high (for a diet) with one low carb day every week. Want to try and maintain as much mass until the final couple of weeks, where I'll go back to what I was doing. Sounds stupid, but I also have to plan for nationals.

Did legs today and started off with leg extensions superset with lying leg curls just to warm up the muscles and lube up the joints

70lbs/15 -SS- 40lbs/15 x 2 sets

100lbs/15 -SS- 65lbs/15

140lbs/15 -SS- 65lbs/15

140lbs/15 -SS- 90lbs/8 or 10

Leg press

4pps/10

Started supersetting with unweighted lunges

4pps/10 -SS- 15

4pps/15 -SS- 15

Finished off with some light hack squats. Ass to the achilles.

1pps/15

1pps/12 x 2 sets

Wanted to get 15 on the last set, but on the 12th rep, it was just gone.

Pretty good workout today, still have separation with a pump which is cool.

[karm015]

dayum :shock: niiiice legs bro

[icecream]

:clap: Awesome work!

[Shutupandsquat]

Thank you all kindly

Shoulders and tris tonight.

Lateral raises.

8/20 x 2 sets

14/10

18/8 dropset 8/20

Machine press

110lbs/10

130lbs/6

135lbs/7

Ez bar upright rows

42.5/10 x 2 sets

42.5/12

One arm cable front raises

20lbs/15 x 2 sets

40lbs/10

So basically just went for a good pump, was rather successful.

On to tris, and the same plan of attack; big pump.

Rope pull downs.

36/20

45.5/10

41.5/8

36/10

Flat skull crushers (barbell) superset with close grip bench

35/8 -SS- 35/15

35/6 -SS- 35/15

36/7 -SS- 35/12

Finished off with simple EZ-bar push downs. The cable was a bit sticky (inb4 cum) so more resistance, I guess hahaha.

50/10 x 2 sets

36/20

And done. Did some cardio afterwards where I apparently burned 300 calories. Also had a 9 hour shift previously and the workout so lots of calories burned today. Quads seem to be getting slightly more vascular every week, but not extremely noticeable. Hoping it's just the Irish tan.

[Shutupandsquat]

Trained back, rear delts and calves tonight.

Wied grip pull ups

BW/12 x 3 sets

BW/10

Machine pull overs

80lbs/10

90lbs/8

90lbs/7

DB rows. Constant sets. One lat rests while the other works.

37.5/8

37.5/6

37.5/7

Overhand machine rows

135lbs/10 x 2 sets

165lbs/7 dropset 105lbs/12

That was back done in about 20 minutes. On to rear delts. Only did one exercise, as I feel they over power my back from the rear.

Incline barbell rear raises

15/15

20/15 x 3 sets

Managed to get a pretty easy pump in the rear delts as per usual

Machine toe press superset with seated calf raises

155lbs/12 -SS- 15 (no weight; warming up)

225lbs/12 -SS- 20kg/10 x 2 sets

225lbs/12 -SS- 20kg/15

Done. Managed to throw myself over to the gym after another 9 hour shift. Felt tired as f*ck but I know this is what I have to do. Had time to do cardio but I was a little too tired. Hours are going back to normal so will work 2.30 'til 11 as opposed to 10 'til 7. So I should be able to do cardio tomorrow morning; with energy.