Swollen Dolan

[Shutupandsquat]

ugh, legs.

Started off with leg extensions to warm up the quads and joints.

100lbs/20

100lbs/15

140lbs/10

170lbs/10

200lbs/13 (last 2 or 3 were partials)

Squats

60/10 x 2 sets

100/10

140/6

160/6 food almost came up. Probably had one or two reps in the tank, buuuuuuuut I'm not gonna lose what ideally makes me grow

ham glute raises

BW/6

BW/5

BW/9 + 1FR

one leg lying leg curls (constant sets, one leg works while the other rests)

30lbs/10

30lbs/6 x 2 sets

Then combined the POWER OF BOTH LEGS TOGETHER TO CREATE 30 poundsforameasly8reps. Yeah, hammys were fucked.

That was it for legs. Getting kind of heavy again. Ideally should have got 160 for 8 but ah well, next week

[Shutupandsquat]

Sorry for being really slack with my updates. Still been training, just been more focussed on my diet etc. that I can't be fucked. I'll get back on to it though. Training legs again tonight. But anyway, here's an update of how my back is progressing so far.

[Shutupandsquat]

SO LEGS

Started it off with squats

60/10

100/10

140/1... FUNNY STORY! There were no clips left. Unrack and plates on right slid a little. Did a rep, and they slid more. Thought, "f*ck; have to re-rack as quick as possible!" then other side slides off then other side and so basically all plates fell off the bar. Luckily a guy who didn't even need them was finished with his so used those...

SO BACK INTO BUSINESS

140/10 I was feeling strong but didn't expect to get these so easy.

180/7 + 1 forced rep personal best f*ck that felt good. Yes, I had wrapped up, but still got it, and so that's all gravy. 6th and 7th reps weren't really spotted, spotter was just keeping me upright, not actually helping get the weight up

leg extensions

120lbs/12

150lbs/8 x 2 sets

stiff leg deads

60/10 x 2 sets, just really controlling and squeezing the f*ck out of legs. I stopped there as erectors were cramping up; possible a little too much control :pfft:

Lying leg curls

80lbs/10 felt ridiculously easy, however I was feeling my inner ACL of my left leg pulling and it wasn't that painful, so I wanted to see where it went.

80lbs/3 dropped weight to 50lbs as the ACL started to hurt a bit more, and I could still feel it on 50lbs so just stopped the workout.

A bit of a shame that I had to cut off the workout early, but I'm fuckin' stoked with squats! :grin:

[Shutupandsquat]

Did shoulders, calves, small amount of back and abs today.

Started off with barbell press

40/15

40/20

60/10 x 2 sets

80/2 dropset 60/7 Although it was 2 reps, I take comfort in knowing I can lift that weight without a spot.

Lateral raises just to begin pumping a little more blood in the delts

10/15

12/15

14/15

Machine press

75lbs/15

105lbs/8 x 2 sets

The final set, the last 4 reps weren't coming up as high (not going past sticking point) so I would just squeeze at sticking point for a couple seconds, trying to push up. Go the shoulders pumped.

Now, my shoulders were pumped, but they weren't screaming, so time to do that with Rope Cable Upright Rows superset with Barbell Front Raises.

140lbs/10 -SS- 20kg/10 x 2 sets

140lbs/10 -SS- 20kg/11

aaaaaaaaaaaaaand then they were screaming. They just felt full of blood, and done in about 30 minutes. On to calves.

What I usually do for calves, machine toe press, 30 second rest periods

195lbs/15

225lbs/10 x 4 sets

225lbs/15 + 10 bounce reps. (Basically partial reps but without barely any control; but you squeeze at contraction)

Then just did 2 sets for 10 reps of wide grip pull ups. I'm doing back tomorrow, but 2 sets of 10 today will not hurt me tomorrow.

and finished off with abs with a simple 4 sets of 30 reps on lying crunches.

Good workout. I don't usually do this many exercises/body parts, but it isn't bad what I did do. Barely ever train abs so I figured I may as well

[Shutupandsquat]

Trained back and rear delts on this eve after an 8 hour shift.

Started off with wide grip pull ups

BW/15

BW/10 x 2 sets

BW/8

BW/7

Dumbbell rows.

42/10

48/6

54/8 That was fun. Form wasn't the best, but it was still relatively strict, only a little momentum swing.

Neutral grip pull downs

68/10

72.5/6

77/6

seated rows. Really just trying to pump blood into the back. Squeeze and control.

77/10

63.5/10

54.5/16

Close grip pull ups

BW/6

Bw/7 x 2 sets 6th rep on the last set was kind of partial aaaaaaand back was raped

On to rear delts

Reverse pec flyes (cable; one arm)

9/20

13.5/15

18/10

Rear raises superset with reverse pec deck

12/10 -SS- 50lbs/10 x 2 sets

12/10 -SS- 55lbs/11

Done. Everywhere on my back was just pumped as hell. Yay for growth (maybe).

[Shutupandsquat]

CHEST,TRICEPSANDCALVESAHFUCKTHISPIEISHOT!

Sorry... spur of the moment.. it burned my throat

So started off with some butterfly pec deck

50lbs/15 x 2 sets

60lbs/10

70lbs/10

90lbs/7 Much better form than last week - not leaning into it

Flat DB press

25/15 x 2 sets

30/9 got a pretty good pump from this. Just squeezing at sticking point and pushing just a little bit further.

Flat flyes

18/10 x 2 sets

25/7 good set, got a really good stretch

machine press (decline angle)

105lbs/15

105lbs/12

75lbs/35 FUCKING PUMPUMPUMPUMPUMP!

cable push downs

65lbs/15

95lbs/12

125lbs/10

155lbs/7 just focussing really on the negative. If I want my triceps to grow, I have to really focus on form.

EZ-bar flat skull crushers

17.5/15

27.5/6 x 2 sets - the last set was superset with close grip bench (with same bar) for 10 reps.

Finished off triceps with some machine dips, 30 second rest periods

150lbs/15

150lbs/10

15lbs/12

NOW CALVES.

Just seated calf raises, 30 second rest periods

1pps/10

1pps/12 x 5 sets

AND DONE!

Pumped all over. Had a bit of a sit down afterwards so calves could gather themselves.

Got some boils on my ass at the moment, that's a bit of a hassle. Going to the doctors today so will get some medication for it. Fuckin' annoying though.

[Shutupandsquat]

Did chest and biceps today. Was a long workout as there was 3 of us.

Started off on incline bench

Just warmed up with like 100 reps of the bar

60/10

70/10

80/6 FR x 2 sets

Flat flyes

18/10

25/8

30/6 or 8 FR

Flat hammer press

2pps/8

2pps/10FR

2pps/8 dropset 1pps/13FR

Incline DB press

25/8

20/8

20/8 + 5 partials

chest was feeling nice and full of blood. On to biceps.

Dumbbell curls

8/20

8/12

12/10

14/8

17/6

cable curls

95lbs/15

95lbs/12

125lbs/10

Incline DB curls

7/15

8/8

7/8 5 second rest 7/3 5 second rest 7/4

Done. First workout as a 19 year old. Wooooooooooooo

[tomsammce]

Happy birthday sack.

[Shutupandsquat]

Happy birthday sack.

:shifty:

Thanks Sugar-bun. It was on Sunday though x0x0

Trained legs today

Started off with squats

60/10

100/10

140/6

140/10FR rest for 20 seconds then 4 reps. One or two spotted on that one.

Leg press

6pps/15

6pps/10

6pps/13 small rest 6pps/5 fucking quad pump!

Leg extensions

100lbs/10 x 2 sets

100lbs/8 + 3 partials

Quads were too much to handle hahaha

Lying leg curls

65lbs/15

65lbs/10 x 2 or maybe 3 sets

80lbs/8 + 5 partials

done. Leg pump was too much to handle. I was walking slow as hell and would have liked a zimmer frame. Gym Rat; please get this installed into every gym in NZ!

Here's a picture of baby weight leg extensions

[tomsammce]

A day late.. It's not unheard of for ppl to wish a happy bday a day after.

Hope someone bought u a sunbed concession card for a pressie ffs! Lol

[Shutupandsquat]

Is it because I'm so black that the tanning bed will make me whiter? Tom; is that it? Pls respond.

Trained shoulders and calves today

Barbell press

40/1 x 2 sets

60/10 x 2 sets

70/8 wow... that surprised me. That was meant to be my final set but since I got 8 reps, I went up to 80 (after saying last week that I wouldn't do it again this week)

80/4 Two reps up from last week!

Lateral raises

8/15

12/15

14/10

18/8

18/7

Cable upright rows (straight bar)

140lbs/10

170lbs/8 x 2 sets

DB press

22.5/10 too easy...

27.5/8

27.5/6

Shoulders were pretty smashed

One arm cable shrugs

170lbs/10 x 4 sets

Machine toe press (30 second rest periods)

195lbs/15 x 2 sets

310lbs/10

310lbs/8

310lbs/11

Done. Had a very good pump in my delts, not really in my traps (until I contract them then they fucking hurt) and calves, as usual, had a good pump for 5 minutes after then it disappeared.

Unsure if that's due to not training calves hard enough or what. I feel like I do train them hard as on my last set, the last few reps are always unable to push to contraction but I don't know. I feel like they're growing, so the pump may not be a very good indicator.

[tomsammce]

No it's cause u may get skin cancer and hopefully die lol

[Shutupandsquat]

No it's cause u may get skin cancer and hopefully die lol

Sweet

[tomsammce]

Joking ya homo!

Us Irish gotta stick together mate lol. But seriously get a sunbed or spraytan, ull get heaps more pussy. Probably make u stronger too lol

[tomsammce]

When's ur next comp?

[DIANABOL]

How old were you in this pic dude? Youve come a long way since then! Good work. :nod:

[tomsammce]

How old were you in this pic dude? Youve come a long way since then! Good work. :nod:

Um that's him now I think.. LOL

[Gym rat]

Thats a good idea on trying to get zimmer frames in all the gyms through out NZ plus it might a good idea to bring a zimmer frame with you to the gym or even have on stand bye after training legs.

[Shutupandsquat]

How old were you in this pic dude? Youve come a long way since then! Good work. :nod:

Um that's him now I think.. LOL

yes... that is me now lololol :shifty:

Thats a good idea on trying to get zimmer frames in all the gyms through out NZ plus it might a good idea to bring a zimmer frame with you to the gym or even have on stand bye after training legs.

Good thinking GR. I'll keep that in mind!

[Ninja]

[tomleegolf]

How old were you in this pic dude? Youve come a long way since then! Good work. :nod:

Hahahahaha, can it get any worse?

[tomsammce]

Crack up.

Anyway when's ur next comp?

[tomleegolf]

Is it because I'm so black that the tanning bed will make me whiter? Tom; is that it? Pls respond.

Trained shoulders and calves today

Barbell press

40/1 x 2 sets

60/10 x 2 sets

70/8 wow... that surprised me. That was meant to be my final set but since I got 8 reps, I went up to 80 (after saying last week that I wouldn't do it again this week)

80/4 Two reps up from last week!

Strong presses brah, what's your bench press like these days?

[Shutupandsquat]

Original Tom; Next comp will more than likely be Wellingtons again. Considering doing NABBA as well, but probably won't 'cause it's a bit expensive to enter and yeh.

TLG; I haven't flat pressed in a while. Currently, I incline 80 for reps but no clue what my flat press would be like.

Trained back and rear delts tonight

Close grip pull ups

BW/15

BW/10 x 4 sets

DB rows

44/8

50/6

54/8 (last two reps on each side were pretty poor form)

Seated rows

68/10

77/8

90.5/4 dropset 59/8

BB rows

60/10

100/8

100/11

Neutral gripp pull ups

BW/6 x 3 sets

Back was pumped aaaaaaaaaaaaaaaaaaaas

Reverse pec deck

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

60lbs/10 + 50lbs/4 + 40lbs/6

Incline barbell front raises

30/8

30/12

30/15

Done. Pumped all over blah blah blah

[Shutupandsquat]

Chest and triceps today

Started off with flat bench. Haven't done it for a while so not as strong as I could be.

60/10

60/12

80/6

100/6FR

100/4FR

Incline DB press

25/15

30/8

35/6FR

Decline machine press

105lbs/15

135lbs/8

135lbs/11FR 15 second pause 135lbs/4

butterfly pec deck

70lbs/10

80lbs/8

80lbs/11FR

On to triceps.

Cable pushdowns

65lbs/15

120lbs/10

140lbs/10

170lbs/5

Dips

BW/12 x 2 sets

BW/15 + 3 partials

Seated DB overhead extensions

18/10 x 2 sets

18/15

Done. Good pump etc. yeyeye