Swollen Dolan

[Shutupandsquat]

Feeling sick, but went in and trained back today. Took a thermogenic before hand to attempt to sweat it out

Started off with close grip pull downs

59/12

68/10

82.5/8

91.5/8

100.5/6FR + 3 partials

Wide grip pull ups

BW/8 x 2 sets

BW/7 + 5 partials

Over hand bent rows

60/15

100/10

125/8 (Used legs to get it up. Back was a bit too taxed from previous exercises + sickness)

seated rows

77/12

91.5/8

68/17

DB rows

50/8 x 2 sets

And that was me done for back. A surprisingly strong workout for how sick I am. Would have done back yesterday, but was too sick. Training legs tomorrow therefore did not deadlift today as my back locks up easy if I squat the day after deads.

Would have deadlifted had I trained back yesterday.

[I Declare War]

I, Dianabol.

[Shutupandsquat]

I, Dianabol.

Ol' princess Diana

[Shutupandsquat]

Legs (including calves)

Still feeling sick but whatever. Yolo.

Starting off with squats

60/10

100/10

140/5

180/3

180/1

180/11

Pretty stoked with 180 for 11. Especially with sickness. Legs failed before lungs did though! Most fucked up feeling after set, legs were so fried they felt like air. I went to walk and they lifted so fucking high and went about half an inch forward. It was like walking in space, so I just dropped to the ground and let them rest lol.

Lying leg curls

30/10

40/10

50/8

60/8

75/4 + 1 partial dropset 50/4 + 1 partial

One legged seated leg curls

32.5/8

22.5/11 + 22.5/4

Seated calf raises

1pl/20

2pl/15

3pl/10

3pl/12

One leg calf raises (unweighted)

15 x 4 sets

24

Went to stretch hammys after workout, and the slightest bend made it feel like they were going to tear. It was actually really painful, and not in a good way... TOO much of a squeeze, maybe?

[DCYPL]

Still feeling sick but whatever. Yolo.

Like your style bro!!

and man...180 for 11...

shiiiiieeeeeeeeeeet man hahaha good job

[DCYPL]

Mean pink top you got thurr!

haha

[Shutupandsquat]

Mean pink top you got thurr!

haha

HAHAHA! Saw me walking to the gym, I take it?

[DCYPL]

Mean pink top you got thurr!

haha

HAHAHA! Saw me walking to the gym, I take it?

Yeah bud I just happen to be reading your update and you strolled past

[Shutupandsquat]

Hmm.. figured I should post so people know I'm alive lol

Trained back and abs today

Started off with some relatively heavy deads. Did deadlifts last week for the first time in 6 weeks, and so did them again today. Getting back into it, need to build thickness.

60/8

100/5

140/3

180/9 Pretty sure that's a personal best. Onwards and upwards.

Wide grip pull ups

10 x 5 sets

Seated rows

77/10

90.5/8

Close grip pull downs

81.5/6

95.5/5 + 5 partials Dropset 50/10

Overhand bent rows

100/8

100/11 + 5 partials

Hanging leg raises

10 x 4 sets

20; 10 second rest; 5 + 5 partials

Swiss ball crunches

30 x 2 sets

3rd set was something like 100reps haha, lost count.

Figured I should start doing abs with prep coming up soon. Physique is coming along well. Yeeeap

[Leeroid]

When u gonna start cutting brahski?

[Shutupandsquat]

When u gonna start cutting brahski?

coupla weeks. No updates will be had during that time.

[Leeroid]

When u gonna start cutting brahski?

coupla weeks. No updates will be had during that time.

Why's that?

[Shutupandsquat]

When u gonna start cutting brahski?

coupla weeks. No updates will be had during that time.

Why's that?

I have my reasons Not trying to be cheeky or anything haha just have my reasons

[trainlikeafreak]

When u gonna start cutting brahski?

coupla weeks. No updates will be had during that time.

Lol.

[Leeroid]

When u gonna start cutting brahski?

coupla weeks. No updates will be had during that time.

Lol.

Looking big in your profile pic on FB Jearl.

[southernsamurai]

coupla weeks. No updates will be had during that time.

Lol.

Looking big in your profile pic on FB Jearl.

Lol

[Shutupandsquat]

Trained back today.

Started off with deadlifts

60/10

100/6

140/2

180/2

180/8FR didn't really need a spot on the last rep, but got a slight one anyway

close grip pull downs

54.5/10

77/8

86/6

91.5/6FR

100/5FR not all too strong. Could have been gassed from deads or just genuinely weak, not sure. Still got a good squeeze etc.

DB rows

54/8

54/13

Seated rows. Using two D bars. Get a better contraction that way

77/8

77/11 + 1 partial

86/9 (cheated on the last couple of reps. Yolo)

Rope cable pullovers

54.5/8 x 2 sets

54.5/9 or 10 FR

Done and pumped. Diet will be starting next Monday, and this is (roughly) my current condition

[I Declare War]

How do you get a spot on deadlifts? serious question... never seen anyone spotting a deadlift.

Abs looking good! jelly here

[Shutupandsquat]

How do you get a spot on deadlifts? serious question... never seen anyone spotting a deadlift.

Abs looking good! jelly here

Hahaha thanks bro.

What you do is, make both your hands into fists then put one fist on top of the other. As the person is lifting the bar, you put the fists under their chin and push up.

Watch Akim Williams and Juan Morales train back.

[AZIDE]

.

[Shutupandsquat]

Not too sure how it seems stupid. Please aware.

[AZIDE]

.

[Shutupandsquat]

Stops the lifter from rounding their back and any chance of possible injury. I could have got the rep on my own, but would have rounded my back and could have injured myself so you know. Not really any different to spotting squats or bench.

[Shutupandsquat]

Trained some legs today

Started off with some hammies

Lying leg curls

30/10

40/10

50/10

60/10

70/9FR

Seated leg curls

63.5/10

81.5/8

86.5/9FR

Leg press

2pps/30

6pps/15

8pps/10

10pps/10

12pps/6FR

Most weight I've ever done on leg press without wrapping up. Was hitting decent depth and only needed a light spot apparently. Actually pretty stoked with that.

Smith machine squats

1pps/10

2pps/10

3pps/11 got a huge lower back pump from this

Leg extensions

84/15

119/11FR

Was actually a pretty decent session. Got an awesome pump in my legs.

Loved the smith machine squats for a change. Was really good to just get really fuckin' deep and squeeze the shit out of my quads.

Heavy leg presses were pretty awesome. I'd like to think I could get 12pps for 10 reps with wraps on relatively easily.

[Shutupandsquat]

Aiiiight; my brother and I now have a fitness type page on Facebook. Haven't been very active on there but for any of those interested seeing how we're doing etc. we have got over 400 likes within 48 hours which is good. If you want, just like us on facebook.

http://www.facebook.com/dolanbrothers

We'll be posting pictures, tips and motivational shit. Was gonna post this in general chitchat but wasn't sure if it would be spam hahaha.

We'd love some support from the wider fitness community. Thanks