Swollen Dolan

[Shutupandsquat]

noice training brew.

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

I know; I look lighter than what I actually weigh.

Trained chest and triceps today

Incline bench

42.5/15

60/10

70/10

80/8

90/3 (No spotter so did a dropset) ds 70/3 ds 60/8

Incline DB press

30/8 x 2 sets

30/7 (Lol I was so fucked from benching)

Pec deck

120lbs/10

140lbs/10

170lbs/6

Incline machine press

57/10

71/10

71/6

Incline EZ-bar skullcrushers

22.5/15 x2 sets

32.5/10 x 2 sets

37.5/7 ds 32.5/5

Tricep push-downs superset with Dips

63.5/10 -SS- BW/5 x 2 sets

63.5/8 -SS- BW/5

Done and fucked. Chest is so like.. blegh.

[trainlikeafreak]

noice training brew.

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

I know; I look lighter than what I actually weigh.

Trained chest and triceps today

Incline bench

42.5/15

60/10

70/10

80/8

90/3 (No spotter so did a dropset) ds 70/3 ds 60/8

wow... u actually lifted the weight urself for once...

fgt

[AZIDE]

.

[Shutupandsquat]

inafter...

Legs today

Started off on squats with one goal in mind. 140kg for 20 reps.

60/10 x 2 sets

100/10

100/6

100/5

140/20 \:D/ yayayyyyyyy! Videod it but then knocked the camera and it fucked it. Mr Potato 2013 award.

Leg press

1pps/30 x 2 sets

1pps/60 Just controlling the negative and squeezing a whole lot on all reps

Had such a ridiculous quad pump by this point that quad feathering was showing through without me having to flex.

Leg extensions

57/15

71/10 Squeeeeeeeeeeeeeeeeeeeeeeeeeze!

Lying leg curls

40lbs/12 x 2 sets

45lbs/10

Done and legs were so pumped. Literally went over to the corner of the gym and had a 10 minute nap. Woke up and veins all the way up my quads. It was crazy.

[Shutupandsquat]

Chest, biceps and calves.

Flat DB press

20/15

25/15

30/10

35/10

40/6

Flat hammer press

2pps/15

3pps/4 Pretty happy with that since it amounts to 60kg per side.

2pps/12

Incline bench

60/10 x 2 sets

70/6

Butterfly pec deck

70lbs/10 x 2 sets

90lbs/5

Done for chest, now on to biceps.

DB curls

10/10

12/10

18/6 x 2 sets

Machine one arm preacher curls

20lbs/6 x 2 sets

20lbs/8

EZ bar curls

27.5/10

27.5/8

Machine toe press superset with standing calf raises (first set just machine toe press to warm up)

165lbs/15

225lbs/10 -SS- 120lbs/6 x 2 sets

225lbs/10 -SS- 120lbs/10

Done. No nap afterwards. Went over to Cityfitness to discuss a contract there. Sick of all the pretenders at my gym. So City has hooked Pete and I up with 2 free months before we begin our payments. Pretty stoked.

[trainlikeafreak]

g00d stuff m8

[Shutupandsquat]

Thanks, sugar-bun.

Trained hammies a small amount of quads with my huge brother Petey.

Lying leg curls

40lbs/15 x 2 sets

50lbs/10

60lbs/8

60lbs/9 dropset 40lbs/5 dropset 30lbs/5

Seated leg curls

54.5/8

54.5/10

63.5/15 (forced reps at the end)

Romanian deads

60/10

100/10

140/8

V-Squats

3pps/10

4pps/10

5pps/17 (16th rep was too shallow so made up for it with the 17th)

Being sick, I was finding a little hard to breathe so just lay on the ground 'til I got my breath back like 10 minutes later.

[tomleegolf]

Some heavy lifting going on in here

[Shutupandsquat]

Some heavy lifting going on in here

I fuckin' wish!

Trained back and rear delts today

Begun with rack pulls for a change

60/10

100/10

140/8

180/6

180/5 (on both sets of 180, the bar was slipping out. Straps needs to be washed).

Got a really good squeeze from that and a pretty decent pump. On towards wide grip pull ups

BW/12 x 2 sets

BW/10 x 2 sets

Hammer grip pull ups

BW/8 x 2 sets

BW/11FR

DB rows

46/8 x 2 sets

46/13

Back was really fucked by this point. Like, so fucked. Went on to underhand seated rows to just finish off lats by getting a good squeeze

68/8 x 2 sets

68/10FR

Done for lats. Pump was like fuuuuuuaaaark! All tight on the skin and shit.

Incline rear delt DB rows

8/20 x 4 sets

PUMP LULZ

Reverse pec deck

40lbs/20

40lbs/15

70lbs/8

Doneskies completeskies.

[Shutupandsquat]

I swear I can never be fucked to log in my chest days lol. Train chest and biceps yesterday anyway. Did legs today.

Started off with back squats with one thing in mind. 200 for reps.

60/10

100/5

140/3

180/1

205/3 dropset 140/5 dropset 100/8 20 second rest 100/4 fucking wow. So stoked that I got MORE than 200 but the pump and my lungs lol. I was raped.

Lying leg curls

40lbs/12

45lbs/10

55lbs/10

65lbs/7

Stiff leg deadlifts

60/8

100/8

140/5 or 6

Seated leg curls

54.5/10

54.5/15

Leg press 30s (30 second rest, 30 second reps)

3pps/30 x 3 sets. Fuuuuck. I was gonna do a 4th set but my legs started to seize a bit from the pump and yeaaah. I figured, "They're a strong point. That should be enough."

So that was my workout. f*ck

[trainlikeafreak]

wow trong strength gains in short time period...... u wrap up knees?

[trainlikeafreak]

strong*

[tomleegolf]

Good squats bro. Our squats are pretty much neck and neck. Im gonna do a 1rm soon in wraps, hoping for 220

[Shutupandsquat]

wow trong strength gains in short time period...... u wrap up knees?

I wouldn't want to snap something. I've been doing a lot of 3-6 rep work. Just focusing on strength, really.

Good squats bro. Our squats are pretty much neck and neck. Im gonna do a 1rm soon in wraps, hoping for 220

Sounds sexy. I should get a belt so I can properly compare myself to you, but I can't be fucked haha.

[Shutupandsquat]

Back and rear delts today

Started off with deads for that thickness

1pps/6

2pps/6

140/3

180/4FR Back was feeling really tight from legs

140/10 small rest 140/3

Wide grip pull ups

BW/10 x 2 sets

BW/8 x 2 sets

DB rows

46/8

50/8

54/8

Seated rows

68/8 x 2 sets

T-bar rows

4plates/8 x 2 sets

2plates/18 just squeezing the f*ck out of it

Cable rope pull overs

50/10 x 2 sets

50/8

Lats were gassed. Could not lift much.

Reverse pec deck

60lbs/10 x 2 sets

70lbs/9

Cable reverse flyes

13.5/12

13.5/15

18/8 (Did a short fourth set immediately) 18/3

ye. done. Cool

[Shutupandsquat]

Shoulders, tris and calves

Standing Smith machine press

60/10 x 2 sets

70/8

80/4

Cable lateral raises

9/10 x 2 sets (one after the other)

Rest

9/10 x 2 sets (one after the other)

Machine press

110lbs/10

120lbs/10

130lbs/8

Close grip bench

60/12 x 2 sets

70/10

82.5/8

Cable concentration extensions

13.5/10 x 2 sets

rest

13.5/10 + 13.5/13

Cable push downs superset with dips

54.5/12 -SS- BW/20

54.5/12 -SS- BW/12

toe press

3pps/12 x 4 sets 20 bounces on final set

[AZIDE]

.

[I Declare War]

lookin' joocey!!!

[tomleegolf]

Thanks for the fap xoxox

[Shutupandsquat]

":26bu79fy]looking cute/aesthetic there. mirin hat, glad you've joined the hat in gym crew and great to see that you are getting your protein in within the 20min 'anabolic window'. please keep us updated with more gorgeous inspirational photographs and as always...stay safe

xoxo

Thank you, my love. Yes, I do try get it within the anabolic window or else I die.

lookin' joocey!!!

Why is everyone calling me fat? :cry:

Thanks for the fap xoxox

ur r welkim g

[I Declare War]

lookin' joocey!!!

Why is everyone calling me fat? :cry:

No idea. I say it with the same meaning as soundsgood. You're looking damn good

[Shutupandsquat]

lookin' joocey!!!

Why is everyone calling me fat? :cry:

No idea. I say it with the same meaning as soundsgood. You're looking damn good

Hahaha I was just playin' bro.

Cheers, though. Means a lot.

[Shutupandsquat]

Back and rear delts

Deadlifts

60/8

100/6

140/3

180/7 (Pretty stoked with that. I'm pretty sure it's a pb?)

Close grip pull ups

BW/10 x 2 sets

BW/8 x 2 sets

Barbell rows

60/10

100/10

100/9

One-arm seated rows

32/10

36/8

41/8

Wide grip pull downs

72/10

77/8

DB rows (One lat rests while the other works)

46/8 + 46/4

So that was it for back. Well and truly gassed. Couldn't row very much at the end there.

Incline rear raises

10/20

10/15

12/15

Cable reverse flyes (One rear delt rests while the other works)

13.5/10 x 2 sets + 13.5/6

Done diddly un un

[Shutupandsquat]

Calves, chest and arms

Started off with calves for a change; to make sure I actually do them

Seated calf raises

1plate/15 x 2 sets

2plates/10 x 2 sets

3plates/8

4plates/5 dropset 3plates/5 dropset 2plates/10

And on to chest. Again, trying to target lower pec as that is lagging most in my chest (Hard to distinguish with how shit my overall chest is, right?)

Decline pec deck

60lbs/15

80lbs/10

110lbs/10

130lbs/8

150lbs/5 dropset 100lbs/5

Flat DB press (roughly 90 second rest periods)

32/10 x 2 sets

32/8

Decline machine press

63/15

77/10

77/6

Gayble crossovers

22.5/12 x 3 sets

And that was that for chest. Lower pec = fucked. I've got IOMS

On to arms, don't know why, I just wanted to do them.

Cable tricep pushdowns superset with cable curls

45/15 -SS- 27.5/15

59/10 -SS- 32.5/10

59/10 -SS- 32.5/10

63.5/8 -SS- 41/8

Seated OH DB extensions supserset with DB curls

24/20 -SS- 12/12

32/10 -SS- 12/12

32/9 -SS- 12/12 (Last two were partials)

Massive pump. Holy shit it hurts hahaha

[M.T]

Bulkin sessions mate :clap: