Swollen Dolan

[Gym rat]

Good sqautting dude and well done.

[tomleegolf]

What do you reckon you would've deadlifted it wasn't for the lockout issue?

[M.T]

Great hitout from the Doolans :clap:

Enjoyed watching you guys bring it and show the PL's how it's done.

Now you've had a taste come to the darkside :twisted:

[drizzt]

Awesome work bro, both you and your brother had great days, did the bodybuilders proud :clap: Both tanks irl too, and showed the results of the hard training you guys do. Good support you had from Clive too, he's a handy man to have in your corner :nod:

[PeterDolan]

Now you've had a taste come to the darkside :twisted:

:shock: I slap you

Thanks for the little squat tip, probably wouldn't have got the 205 otherwise

Awesome work bro, both you and your brother had great days, did the bodybuilders proud :clap: Both tanks irl too, and showed the results of the hard training you guys do. Good support you had from Clive too, he's a handy man to have in your corner :nod:

Thanks dude Clives a fucking hard case but he was a huge help on the day

[Shutupandsquat]

Good sqautting dude and well done.

Thanks GR

What do you reckon you would've deadlifted it wasn't for the lockout issue?

I'm not sure. I mean, I DID have the lockout issue, so you know. But I may have been able to pull 210 maybe more without easily the 185 came up. Here's the vid

http://www.facebook.com/photo.php?v=10200145917553784

Great hitout from the Doolans :clap:

Enjoyed watching you guys bring it and show the PL's how it's done.

Now you've had a taste come to the darkside :twisted:

Thanks bro, but lolno

Awesome work bro, both you and your brother had great days, did the bodybuilders proud :clap: Both tanks irl too, and showed the results of the hard training you guys do. Good support you had from Clive too, he's a handy man to have in your corner :nod:

Cheers man. Always good having one of the spotters supporting you and boosting your confidence a little :wink:

I wish I was a tank irl, I just wear clothes too big so it makes it seem that way :pfft:

[Shutupandsquat]

I know I haven't posted on here. Internet has been slow due to us almost reaching our limit quickly (yeah yeah I know "AHUHUH STOP WATCHING PORN!") so I just haven't been fucked.

So I figured I'd post up todays leg session. Just as a side note, I'm only training quads every 3 weeks now (train hams and calves on weeks I'm not doing quads) because they're so dominant.

Begun with squats

60/10

100/10

140/10.. that was really easy

180/6 dropset 140/2 dropset 100/5 No spotter and no safety bars.. YOLO

Leg press

5pps/30 (Didn't expect to get that much)

7pps/15

2pps/60 FUUUUCKIN PUMP!

Leg extensions

77/10

84/8

57/15

Lying leg curls

50lbs/10 x 3 sets

65lbs/6 dropset 45lbs/7 or something

Yeah so had a really good pump. Legs were full of blood. Did some stretching afterwards to reduce tomorrows DOMS.

[Shutupandsquat]

Pic updates.

These were taken a week ago today. Gained a decent amount of fat.

Back development (Not that it's much)

And front double bi

[Shutupandsquat]

Today I lifted a few weights with my back... like... my back actually lifted it...

But srsly trained back and rear delts today

3 rows and 2 pulls for back and deadlifts. It's been developing my back, so why not continue.

Started off with deadlifts

100/5 x 2 sets

140/5

180/1 and um yeah lol what. I was just weak. Shit sleep, hadn't eaten much, also tired from work. But physically, I didn't feel tired. So I was just weak, I'll come back and get it better next week.

Pull ups

BW/12 x 2 sets

BW/8 x 2 sets

DB rows

40/10 x 2 sets

40/11

One arm Machine rows

75/10

75/8

90/8

Machine pull overs

90/15

110/8

60/10 (just focused on getting a 1.5 second contraction on that final set)

Incline two arm DB rows

30/10 x 2 sets

30/11

Incline rear raises superset with incline DB rear delt rows

10/10 -SS- 10/10 x 2 sets

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

14/10 -SS- 14/10 last few reps of the rows were partials, but still pumped it and forced the muscle to activate at the same time.

Rear delts are pumped as fucking hell! Although it wasn't a strong workout, I felt it was a productive one. Can't set PBs every workout.

[Shutupandsquat]

TODAY I TRAINED CHEST AS WELL AS MY TRICEPTICLES..

Started off with flat DB press

20/20

25/15

32.5/8

35/10

37.5/9 I was quite surprised with how many reps I got there. I wanted to go heavier but some other homo was using the 40s

butterfly pec deck

70lbs/15 x 2 sets

80lbs/15 Got a really good pump there. Chest was cramping a lil bit.

flat DB flyes

20/8

20/10 x 2 sets

Flat hammer-thing press

2pps/10 x 3 sets

Chest was fried. On to triceps

Incline Ez-bar skull crushers (last two sets were supersetted with incline Ez-bar close grip press)

27.5/10 x 2 sets

27.5/10 -SS- 27.5/5

27.5/15 -SS- 27.5/4

cable pushdowns (30 second rest periods)

125lbs/10 x 2 sets

125lbs/8

close grip hammer

1pp/15 x 2 sets

1pps/16 (last three or four reps were partials)

Good workout. Felt stronger than usual which is good (obviously not for triceps having done pecs before).

Up at around 75kg

[Shutupandsquat]

Trained chest today

Incline bench

40/20

60/10 x 2 sets

70/10

80/8

90/6FR (got the first 2 reps on my own. Could have got the first 3 on my own, but Pete just spotted a little bit to keep the reps flowing.

Machine decline press

135lbs/10

150lbs/8

180lbs/7FR + 4 negative

Incline flyes

18/15

25/10

30/8FR Gone...

Flat crush-grip press

14/15

20/10

20/11

Chest was fried. Great pump. Just eating a shit load now.

[Optimass]

Congrats on your comp total mate (points on the board - even if not where you wanted them) and training looks pretty regimented. :nod:

[Shutupandsquat]

Cheers Opti Trying to get it nailed as much as possible.

Trained a little legs today

Started off with squats for the NZBBs strongest lifter (of 5 reps) challenge

60/10

100/10

140/8

190/6 (last rep spotted) Got the 5 reps, felt good. Maybe try for 200 next week

Lying leg curs

65lbs/10 x 2 sets

80lbs/10

110lbs/8

Stiff leg deads (last two sets superset with unweighted walking lunges)

60/15

100/10 -SS- 20

100/8 -SS- 20

Machine toe press

180lbs/15

240lbs/12 x 2 sets

340lbs/10 x 2 sets

aaaaaaaaaaaaaaaaaaaaaaand done. my calves felt fried, and so did hammies. quite surprised with squats.

[Shutupandsquat]

Trained delts today.

Started off with barbell press as usual. I feel like that's helped to round my delts into what they are, so why not?

40/12 x 2 sets

60/10

80/7 pb got three quarters of the way up on the 8th rep, but just couldn't get past that stick to hit lockout. I think my shoulders got a good amount of work done from squeezing it there though.

Lateral raises

14/15

18/10

22.5/5 (swinging reps to be honest, but holding at the top for at least a second) dropset 10/8

Dumbbell press

27.5/10

35/4

35/3 dropset 20/8

One arm cable lateral raises (one delt rests while the other works)

10lbs/15

10lbs/10

10lbs/15

Shrugs

100/30 x 3 sets

Fucking delts were so pumped! They were in fucking PAIN! after last set of cable laterals. But in a good way.

Shrugs got really difficult in the last 10 reps of the last set. I had to sort of bump it up with my knees while trying to squeeze.

A good strong workout (for me)

[Shutupandsquat]

Trained legs today.

Started off on leg press for a change. Dunno why, just felt like it.

4pps/15

6pps/16

8pps/10

10pps/10

13pps/5 dropset 10pps/8 dropset 7pps/5 dropset 4pps/23

Squats

60/10

100/10

140/12 fuuuuuuuuuuuuuuuuuuuuuuucked My goal was to squat 140 for 20 today, but I was originally going to open with squats, so I'm pretty happy with 12.

Lying leg curls

50/10

60/10

70/5 dropset 50/6

50/8

Seated leg curls

54.5/10

72.5/8

72.5/6

Done.

Legs were pretty fried. Body weight is still stuck just under 75.

[Shutupandsquat]

Delts and calves today

DB shoulder press

16/15

20/15

30/8

34/6

34/8 dropset 24/4

I don't usually begin with dumbbell press, so not really sure if I should be happy with that, but last time I started off with dumbbell press was a long time ago, and I did less weight for less reps, so for tonight, I'm happy with that.

lateral raises

12/15

20/8

18/10

puuuuuuuuuuuuuuuuump

Machine press

130lbs/10 x 2 sets

150lbs/3 dropset 90lbs/(at least) 12

barbell front raises

30/10 x 2 sets

30/18

Last 4 or so reps weren't quite reaching contraction but were still contributing to a great pump.

Barbell shrugs

100/8

140/10

180/8 x 2 sets

on to calves

Standing calf raises

1pps/10

2pps/10

3pps/10

4pps/7

Machine toe press

165/15

195/10

100/25

Toe press (30 second rest periods)

4pps/15

4pps/10

4pps/13

Fuuuck. Delts were hammered and calves were so tight. It was actually good to get 3 exercises in for calves ad have them feeling that tight. Will do my best to get in more exercises more often!

[Shutupandsquat]

Hello, my loves. Trained chest, tris and calves today. Didn't do much for chest as I have it again on Monday, but I think I'll be good by then if I eat enough.

Flat DB press

22/15

26/12

32/10

36/10

42/5

Pec deck

100lbs/15

140lbs/8

170lbs/7

Incline DB press

30/10 x 2 sets

34/8 or 10 (but pretty sure it was 8 )

Chest was done fairly quickly. Had a decent pump for the amount I had done.

Tricep extension machine (superset with dips from third set)

90lbs/10 x 3 sets (Third set superset for 13 reps)

90lbs/8 -SS- BW/9

Incline EZ bar skull crushers

27.5/15 x 2 sets

27.5/10 wow pump was really good. The stretch just made it great!

cable extensions

63.5/10

72.5/5

50/13 (or something I don't actually know lol. It was lots of reps)

Seated calf raises

1pl/10

2pl/10

3pl/10

4pl/8

[Edit] 5pl/5 dropset 4pl/8 dropset 3pl/5 dropset 2pl/8 dropset 1pl/10

Doooooooone. Calves were burning and chest and tris were full of blood! Great workout.

[Shutupandsquat]

Chest and biceps today

Bench

60/15

60/10

80/8

90/6

90/7

Flat DB press

30/10 x 2 sets

36/7

Flat flye press

18/12 x 2 sets

18/18

Pec deck

120lbs/10

150lbs/6

170lbs/4 dropset 130lbs/4

Dips

BW/12 x 3 sets

Chest was fucking fried. Wow.

barbell curls

25/10

30/10

35/8

40/6

machine preacher curls

50lbs/8 x 2 sets

50lbs/11

Cable curls superset with DB curls

36/10 -SS- 8/8 x 2 sets

41.5/8 -SS- 8/15 or 17

done and pumped and orsum and yeaaaaaaaaaah.

Wrapping up a 70 hour week of work today so I'ma be lovins the rest tomorrow.

[Shutupandsquat]

Back and rear delts. Started off with varied grip pull ups

Close grip pull ups

BW/10

Wide grip pull ups

BW/10

Close grip pull ups

BW/8

Wide grip pull ups

BW/8

Hammer grip pull ups (behind neck)

BW/7

Hammer grip pull ups

BW/7

DB rows

54/6

54/8

54/11

Seated rows

77/10

90.5/8

Overhand bent rows

60/16

100/10

Cable reverse flyes

13.5/15

18/10

22.5/10

Incline DB rear delt rows

14/10

14/12

18/10

Reverse pec deck

50lbs/15

70lbs/8

80lbs/4 dropset 60lbs/4 dropset 50lbs/6

Done. Had a huuuuuge pump in my rear delts afterwards. I did have a huge pump in my lats but the rear delt pump distracted me from it.

[Shutupandsquat]

Chest and triceps today.

Flat DB press

22/15 x 2 setss

30/10

36/6

42/5

Incline DB press

30/10 x 2 sets

30/14

Flat flyes

20/10

24/8

24/7

Gayble flyes

32.5/10

32.5/8

32.5/7 dropset 22.5/4

Cable pushdowns

50/15

59/10

68/10

77/5

Flat EZ-bar skull crushers (last set superset with close grip press)

35/10

35/6

35/6 -SS- 35/5

Rope push downs (last two sets superset with dips)

36/10 x 2 sets

36/11 -SS- BW/5

32.5/10 -SS- BW/5

Done and fried. Good pump all over as per usual. Nutrition has been good lately and I'm up to about 76kg.

[Shutupandsquat]

Chest and biceps today.

Flat DB press

22/15 x 2 sets

32/10

42/6

26/21

Pec deck

120lbs/10

140lbs/8

160lbs/6 dropset 120lbs/5

Incline DB press

30/8

30/10

34/8

Machine press

71/8

84/4

56/11 + 5 partials

High cable pulleys

18/10 x 2 sets

22.5/8

18/11

DB curls

14/8

16/8

18/8 dropset 8/10

barbell curls

30/10

35/10

Cable curls

41.5/10

45.5/10

27.5/18

DONE. Massive pump all round. 8 cheeseburgers and a berry smoothie from Maccas as post workout and also an attempt to absorb alcohol tonight...

[Shutupandsquat]

Happy New Year everyone May it be a massive year for everyone.

First workout of 2013 for me today. Did delts and calves.

Barbell press

Bar/lots

40/15 x 2 sets

60/10

70/8

80/6FR piss weak hahahah

Lateral raises

12/10

16/10

20/10 dropset 8/heaps

Machine press

90lbs/20

110lbs/13 + 2 partials

130lbs/7

Cable rope upright rows

50/10

59/10

68/10 (maybe more)

Seated calf raises

1pl/10

2pl/10

3pl/10

4pl/6 + 10 bottom partial bounces.

Done. Had a really good pump in my delts and calves. Good start to the year. Onwards and upwards. For those who do not keep up with the picture forum, here's a video of me posing from about a week ago.

[trainlikeafreak]

have u been forgetting to train back for the past 2 years?

[Shutupandsquat]

have u been forgetting to train back for the past 2 years?

You may think yours is bigger 'til you lose 25kg, fgt.

Back and rear delts today

Hammer grip pull ups (with my bag on so pulling up 80kg)

12

12

10

10

8

DB rows

46/8 x 2 sets

54/8

Close grip pull downs

77/8

91/8

100/5FR dropset 59/10 (possibly more)

Seated rows

81.5/8 x 3 sets

Smith machine bent rows

1pps/10

2pps/10

1pps/20

Lats were ridiculously pumped. Decided not to do deadlifts today because I just felt like giving my back a rest from it as my erectors have been getting easily pumped lately.

Incline DB rows

8/15 x 2 sets

12/10 + 16/5

16/10 + 12/10

Reverse pec deck

60lbs/15 x 2 sets

70lbs/7 dropset 50lbs/10 or something

[Terrymundo]

noice training brew.

Base is looking wicked!!! cant beleive you weigh what you do.