Papa's Journal - Winter of Mass Construction!

Will this be your first show?

It will be indeed my first show.  Considering delaying until later in the year and doing UKBFF since (apparently) they go for shape and mass rather than mass like NABBA.  I'm prepared to be corrected tho?

Go for it , you are in good shape and have the dedication and you will at least get experience out of it.

My prob is getting the mass and shape for April.  I'm off AAS from now until end of Jan, which leaves cutting for 12 which is easy enough BUT i'd like to bulk before with some assistance...

why not work towards it as if you were doing it, but make the decision a bit closer to the time?

Chest, Shoulders & Triceps

Incline DB Bench
100lb x 12, 100lb x 12, 55k x 12, 55k x 10, 100lb x 12, 100lb x 12

Front DB Raise
25lb x 12, 25lb x 12

Supersetted by...
Bent Over Delt Flye
15lb x 12, 15lb x 12

Flat BB Bench
40k x 25, 50k x 20, 60k x 15, 70k x 12, 80k x 12, 90k x 6, 100k x 4 - 30 seconds between each set

Incline DB Flye
55lb x 8, 55lb x 8, 55lb x 8

Lat Raise
30lb x 12, 30lb x 12, 30lb x 12

Good day.  Pumped as feck!

Will play the comp by ear and how well I feel i've done by the end of Jan and if I manage to stay off that long or think feck it and do a SHIC at the start of Jan...

Legs

Hack Squats
140k x 12, 180k x 12, 220k x 10, 240k x 8 (PB!)

Leg Press
340k x 20, 340k x 20, 340k x 20

Supersetted by
Ham Curl
255lb x 15, 255lb x 15, 255lb x 15

Supersetted by
Leg Extension
225lb x 12, 225lb x 9, 225lb x 12

Hard session - much harder to do supersets once started with hack squats - will do this from now on - legs felt proper pumped!

Chest & Shoulders

Incline DB Flyes
60lb x 12, 60lb x 12, 60lb x 12, 60lb x 12

DB Front Raises
30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12

Bent Over Delt Flyes
20lb x 12, 20lb x 12, 20lb x 12, 20lb x 12

Smith Incline Bench
100k x 12, 140k x 6, 140k x 6, 140k x 6, 140k x 6

Swear I did something else but can't remember!  Next time will focus more on heavy OH Smith shoulder press and Incline DB bench press.  And leave more than about 35 mins to do a 45-50 min work out LOL

All going really well in here, good stuff !

Surely this journal should be in the competitors section now ?

Cheers babe - yup all going well (apart coming off AAS ).

I got an email about it but I may be delaying it til slightly later in the year at the UKBFF instead - their events tend to be a little later in the year and allow me to have some time off AAS and then bulk and cut.

Hmmm.

At least I haven't got quite as much to worry about ... need to practise in my heels though

Video's please

Of me walking like a carthorse ? Yeah right !

Absolutely - you look smokin'!

Des is a lucky guy!

Back

DB Row
50k x 10, 50k x 10, 55k x 10, 55k x 10, 70k x 10, 70k x 10, 80k x 10, 80k x 4

Wide Grip Overhand Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Machine Row
285lb x 10, 285lb x 10, 285lb x 10, 285lb x 10

Close Reverse Grip Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

All done in about 35 mins - quite intense, with only 30 sec gaps betwen sets...

Papa Lazarou


Absolutely - you look smokin'!

Des is a lucky guy!

I certainly wasn't even luke warm today covered in shed paint lol !

Good to see your journal in here - will be very interesting to read about yout comp prep

Prep work?   Whats that then?

Erm for me its just cut out the carbs and step my arse off for 12 weeks LOL

will definately be worth getting someone to prep you for the 12-14 weeks before the show.  your head will be all over the place, and having someone remove the decision making from your hands and tell you what to do is invaluable!

Well, if anyone who knows there stuff, please apply within

have a chat with paul mate -
pscarb.showprep "at" googlemail . com