Swollen Dolan

[Shutupandsquat]

Did some chest and cardio today.

Started off with incline bench.

16/15

20/15

35/7 I thought these were 30s, 'cause I got them from where the 30s go... ah well

35/10 FR Weren't really forced reps, just through the top half of the movement from the 5th rep onwards to keep the flow

40/6FR felt goooood.

Butterfly pec deck to pump the blood up hard

40lbs/20

50lbs/15

60lbs/12

80lbs/10

Flat DB press supersetted with flat Crush-grip press

25/20 -SS- 14/12

25/17 -SS- 14/12

25/15 -SS- 14/12

Had a pretty mean pump, but since the volume was little up today, did some gayble flyes to finish off

65/10 x 3 sets, last set had 3 forced reps with a 3 second squeeze in the middle.

Done, finished off with some cardio.

Going to the original diet again. 2 high carb, 2 low carb and 3 normal. Only one of those high carb days will have a cheat. The reason I'm doing it? Drop off as much of the remaining fat as I can (hopefully that's all of it) and tighten the skin. I have naturally thin skin, so with the skin all tight, I'll carb up in the last couple of days, and that should cause the cells to expand, making the muscles look more full, hard and vascularity should show through a lot more.

[Shutupandsquat]

Legs

Didn't squat today, no particular reason, just didn't.

Started it off with hammys. Took photos yesterday. Hammys and glutes look good, but softest parts of my body (could have been the way the light was, but f*ck it) so I thought I'd start with some hammy and glute activation. Anything to at least TRY make them look harder leading up to the comp, right?

Lying leg curls

50lbs/15 x 2

80lbs/8

95lbs/6

115lbs/6 dropset 50/12 (Controlling fully on the way down, so basically negatives) and then 5 partials.

This pump up the hammys pretty good. Glutes got a little warmed up.

Stiff leg deadlifts. Squeezing glutes in at point of contraction.

60/15

100/8

100/10

Leg extensions

70lbs/20

100lbs/15

140lbs/15

200lbs/11

Barbell lunges.

41/15 x 2 sets. Got a pretty decent pump from this. I'm used to dumbbells, so it got difficult keeping my balance at times; just more resistance :pfft:

and then just did an unweighted set 20 reps each way

leg press

5pps/10 x 2 sets

5pps/20

PERMP. ERMAHGERD! Felt pretty good after this. Best leg pump I've had in a while AND I didn't even squat.

Did 20 minutes of cardio on the stepper afterwards. Focusing on bringing in them glutes and hammys now. Almost show time.

[Shutupandsquat]

Shoulders and tris today.

Lateral raises

7/20

9/20

14/10

17/10

Machine press - facing the seat

120lbs/6

105lbs/8

90lbs/8

Rope cable upright rows

140lbs/10

140lbs/12 x 2 sets

Delts were feeling really pumped.

Finished off delts with hammer shoulder press

1pps/10

1pps/8

1pps/5

Done for shoulders. Saw some pretty crazy vascularity in the mirror.

Triceps.

Rope push downs

60lbs/20

100lbs/10 x 3 sets

Hammer close grip bench

1pps/40

2pps/10

2pps/11

One arm Cable concentration extensions

30lbs/12 x 2 sets

20lbs/15

Tris were feeling pretty pumped, so finished off with a couple of sets of dumbbell skull crushers, just 'cause.

8/10

8/8

Done. Felt pretty pumped and looking a lot tighter than I was two weeks ago. Glutes are beginning to come in a little.

[Shutupandsquat]

Trained back, rear delts and bis today. Just a lot of exercises and sets, burning calories.

Machine pull-overs

60/15 x 2 sets

70/10

90/8

90/9

Wide grip pull ups superset with underhand barbell rows.

BW/10 -SS- 60/10

BW/8 -SS- 60/10

BW/8 -SS- 60/10

BW/7 -SS- 60/12

Machine one arm rows. One lat works while the other rests.

60lbs/10 x 4 sets

Reverse pec deck

40lb/10 + 50lbs/10 + 60lbs/6

60lbs/10 + 50lbs/8 + 40lbs/10

Then did a set of hypers for 15 reps.

A set on reverse pec deck again, 70lbs for 10 and then another set of 15 on hypers.

On to biceps.

One arm Dumbbell preacher curls

6/15

9/10

12/10

14/8 FR (only forced rep on the last rep)

Cable curls superset with barbell curls

80lbs/12 -SS- 18/10

65lbs/12 -SS- 18/8

65lbs/12 -SS- 18/10

Dumbbell hammer curls

18/10

14/10 on that set, I just squeezed for a second and a half at the top.

Done. Took me around about 45 minutes. And then followed it up with 15 minutes of cardio. Thought I saw lines in my glutes today, but thinking about it now, it's probably just fat.

[Shutupandsquat]

delts and calves just 'cause

DB shoulder press

16/15

20/12

27.5/8 x 2 sets

32.5/4 dropset 22.5/4 dropset 14/12

f*ck me, this got me good hahaha. Good pump already so did some cable lateral raises to put the blood in dat mutha fucka

10lbs/20

10lbs/15 x 2 sets

Successful pump was successful

Ez-bar upright rows

32.5/12 x 3 sets. I wanted to get more on the last set, but I was just gone.

Finished it off with some shoulder bombs

7/15

7/12

That was delts done, then did some one arm cable shrugs for traps

110lbs/15

140lbs/15

170lbs/12

Chyeah. Now on to calves. Nothing fancy (although how do you get fancy with calves). Machine toe press

155lbs/15

225lbs/15

270lbs/15

300lbs/15

330lbs/12

Had a pretty good pump in my calves. Not as tight as I wanted them to be, so finished off with some one leg standing calf raises.

30lbs/8

15lbs/10

Done. Calves were tight after those two sets. Delts felt good. Just an all round great workout.

[HarryB]

Not long now!! Going to be good!

[Shutupandsquat]

Chest and triceps today.

Incline DB press.

16/25

20/15

25/15 x 2 sets

30/8

Got a good amount of blood into my chest from this.

Flat hammer press

2pps/8

2pps/11

2pps/8

Butterfly pec deck

40lbs/20

50lbs/15

50lbs/17

Incline flyes

18/12 x 2 sets

18/11

Chest was pretty pumped, decided to finish off chest with some crush-grip press. Also to pump a bit of blood in the triceps.

12/20 x 3 sets

Cable push downs

50lbs/20

65lbs/20

110lbs/12

140lbs/6 dropset 65lbs/12

really pumped here. On to some EZ-bar skull rushers (incline) with 1 minute rest periods.

32.5/8

32.5/7

32.5/5

Flat hammer close grip with 30 second rest periods

1pps/20 x 3 sets

Done. Had a really good pump in my chest and tris. Conditioning is still improving. Glutes are slowly coming in, lines noticeable from the side and a bit from the rear. Doing a prelude depletion before my carb depletion. So 50 g of carbs per day as of yesterday through to Friday. Then on Saturday through to Tuesday I'll be on 0 and then on Wednesday, the carb loading begins.

[Shutupandsquat]

Final leg workout before Wellingtons. Today's aim; BURN DAT GLYCOGEN!

One legged leg extensions

30lbs/15

40lbs/15

50lbs/15

Then two legs

120lbs/20

140lbs/20

Leg press

3pps/20

3pps/30

1pps/100

Hack squats superset with unweighted walking lunges

1pps/8 -SS- 20

unweighted/15 -SS- 20 x 2 sets

One leg lying leg curls

40lbs/10

50lbs/8

50lbs/8

Ham-glute raises

BW/7

BW/6 x 2 sets

Leg extensions -SS- lying leg curls (consistent sets; no rest periods)

120lbs/10 -SS- 65lbs/10

120lbs/10 -SS- 65lbs/6

120lbs/10 -SS- 50lbs/8

120lbs/8 -SS- 50lbs/10

Fucking. Fried. Was done in just under an hour, and as you can see, I was fucked. Did a round of posing afterwards, couldn't really squeeze legs, but you can still see lines pretty well with a pump. Followed by 15 minutes of cardio.

Yay for legs.

[Shutupandsquat]

Delts and calves.

Started off with lateral raises to pump blood into the delts

7/20 x 2 sets

10/20

12/20 x 2 sets

8/30 + 3 partials

Cable rope upright rows

110lbs/15 x 2 sets

170lbs/10 dropset 95lbs/8 dropset 65lbs/8

Machine press

90lbs/15 x 2 sets

105lbs/10

barbell front raises

23/12 x 2 sets

23/15 (last 3 reps with a hold at the top)

cable lateral raises

20lbs/10 x 3 sets

and done for delts. Had a decent amount of blood in there

On to dem calves. Nothing fancy.

Seated calf raises with 30 second rest periods

20kg/15 x 5 sets

20kg/30

So um ow. Calves got really pumped.

Not looking good at the moment due to the low carbs; I guess that's proof that I need to carb load for this comp. Pissing like crazy from the low carbs as well, body getting rid of water.

[HarryB]

Looking forward to seeing what you bring!!

[Shutupandsquat]

Looking forward to seeing what you bring!!

As am I. Seeing what you bring, that is.

[Shutupandsquat]

Managed to drag myself to the gym today to train back, rear delts and biceps. Mostly machines for back; no particular reason, just 'cause.

Started off with wide grip pull ups, just bodyweight as usual

15 x 3 sets

12

8

Then on to some one arm seated rows

45lbs/10

45lbs/15

60lbs/15

Machine pull overs

60lbs/15 x 2 sets

80lbs/8 or 10

Put two D-bars on the pull down machine, this way, I can get a close grip and a better contraction. The horns at our gym aren't very narrow, so contraction is difficult.

Pull downs superset with overhand machine rows.

135lbs/8 -SS- 135lbs/6

120lbs/8 -SS- 120lbs/8

105lbs/10 -SS- 105lbs/10

Back was pumped as. So were mah rhomboids.

On to rear delts. Only a couple of exercises, beginning with reverse pec deck.

60lbs/8

60lbs/10

60lbs/12

Inline barbell front raises

16/20 x 2 sets

On to biceps. Started off with barbell curls

16/15

23/15

31/7 dropset 15/8

Got a pretty good pump. Thought I'd move on to an isolation movement. Concentration curls.

7/10 x 3 sets

And finished off with some rope cable curls

65lbs/8

50lbs/10

50lbs/12

Fuckin' pump and a half all over. Body is definitely starting to dry out although I haven't seen quad veins for a good week. Kind of making me worry a bit.

Finished off with half an hour on the stepper. More calories will be burned at work tonight.

[Shutupandsquat]

Chest and delts. Glycogen depletion.

Butterfly pec deck

40lbs/20 x 2 sets

50lbs/15

60lbs/15 x 2 sets

50lbs/15

Flat DB press

20/15 x 3 sets

Cable flyes superset with incline press ups

40lbs/15 -SS- 10

40lbs/15 -SS- 12

40lbs/15 -SS- 15

On to delts, begun with lateral raises

7/20

7/15

8/10 + 10/10 + 12/10

12/10 + 10/10 + 8/12

one arm cable upright rows; no rest periods

50lbs/12 x 3 sets

Machine press

75/20

75/12

75/12 dropset 60lbs/5 partials

Done. Wow. Got a really good pump.

Glutes have come through - not insanely but they've come through. I would post up pics, but I think we can wait 6 days.

[jimmybro1]

When is your show?

Must be soon if your depleting now?

[Shutupandsquat]

When is your show?

Must be soon if your depleting now?

This Saturday

[Gym rat]

Good luck on Saturday

[jimmybro1]

Good luck will be waiting for the photo's on gofigure and muscleimaging with interest!

[Shutupandsquat]

Thanks guys.

Past couple of days has just been further depletion, lots of squeezing and controlling the negative. Can't be fucked posting up the workouts. Starting my carb load tomorrow.

On the fence about going to Nationals this year. The way I see it, I could spend 400 bucks and MAYBE place top 3; or I could spend that 400 on food and still compete in juniors in 2 years since I'm still 18.

[Riccardo]

Carb loading on a wed? What protocol you using? Think I read something recently about tapering down till mid-week then slowly carbing up till comp day.

[Shutupandsquat]

Carb loading on a wed? What protocol you using? Think I read something recently about tapering down till mid-week then slowly carbing up till comp day.

Basically that, bro. I went down to 0 on Sunday through to today. Tomorrow I go 75g then on Thursday 150 and then probably 300 on the Friday.

[HarryB]

I'd maybe do that backwards.... highest day first while your body is like a sponge for glycogen. Then moderate high on thurs then decide by how you look about Friday? Maybe?

[Shutupandsquat]

I'd maybe do that backwards.... highest day first while your body is like a sponge for glycogen. Then moderate high on thurs then decide by how you look about Friday? Maybe?

I'll stick to what's planned, and if it ends up fucking me up, then I'll try it that way next time I compete.

[HarryB]

I'd maybe do that backwards.... highest day first while your body is like a sponge for glycogen. Then moderate high on thurs then decide by how you look about Friday? Maybe?

I'll stick to what's planned, and if it ends up fucking me up, then I'll try it that way next time I compete.

It definitely won't stuff you up was just thinking doing it backwards gives you some leeway Iif you start to hold water. But if you restrict water Friday I guess all the carbs will soak up anything. You're going to look great anyway. Nailed your condition that's for sure.

[Shutupandsquat]

Yesterday was awesome.

Came first in my category, beating a guy from my gym and another random guy. Got to meet quite a few people including Nate the mod and his girlfriend, princess peachy herself, Lisa. Both really good people. I think there were a few members from NZBB there that I didn't get the chance to meet which is a shame.

Talking back to the monsters backstage, I wasn't as quiet as last year. It's funny, you talk to them, you realize they're just fuckin' funny and normal dudes.

Peter came first in his category, sadly it was by default. He had to make weight to get into the under 70kg open mens. Oh, that's not difficult? He weighed 73.3 on the morning of weigh-in and 72ish an hour and a half before weigh-in closed.

Harry won neither of his classes, but I'm sure he'll explain why if he wants.

Currently, I'm uploading videos of mine and Petey's posing routines, and if Harry wants me to post his, then I will.

A few things I learned from this; How is it even possible to f*ck up a carb load? I went 50g of carbs over what I was planning to on Thursday and Friday, still filled out.

I definitely won't sodium deplete next year. Calves cramped up like f*ck on my ab thigh and most muscular in the morning. Once on the side chest in comparisons and that cause me to lose balance when I went to execute my side chest. After 5 pieces of KFC chicken, one which was in a burger, last chips, pepsi max and a krusher, I didn't cramp up during the night. So I'll just have more dry carbs next carb up to compensate, probably.

All the judges said was my proportions are great, I just need to gain size and try and come into even better condition. I'm planning on a two year off-season (once again, we'll see how that goes :roll: ) so hopefully I can put on about 10kg of mass on to my 5 foot 3 frame.

[Gym rat]

Well done to you,Peter and Harry winning your classes looking forward to see the videos