Papa's Journal - Winter of Mass Construction!

Thanks for that. wow you eat loads. I wish that I was able to eat more durin the day.

What whey do you use? You must go through tubs and tubs of it.

I use boditronics in the main.  I use about 10lbs a month, give or take.  Thing is, I dont do drugs (bar AAS), don't smoke and and don't drink.  I don't go clubbing as a)i'm getting too old for that sh1t and b)naff when sober and everyone is pissed, so £50 a month on whey doesn't fuss me - at least it send me in the right direction.

I did try to eat more pure meat but my pancreas is my weak point and I find if I eat too much my I get pains in my stomach and stops me training - this is why I double up the meals with say 5 full eggs and then a scoop of whey rather than 10 eggs for the meal, which is doable but wrecks my guts.

Going to try to start including more fish in my diet as it is sadly lacking in fish, but I don't like most fish and often it makes me gag.

I'm never gonna be the biggest guy due to my sh1tty stomach/pancreas but i've learned to work with it and slowly building a better body thro it

fair enough. I know what you mean at the moment im having problems with my stomach can't really think what could be doing it.

Yeah fish is a bit nasty. i get a tin of tuna down me most days which I prefer than having it with stuff.

I wouldn't worry about being massive your big and got great muscle deffinition so I would worry about that at all.

Chest, Shoulders and Triceps

Incline DB Flye
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10 - 5 second pause at the arms wide position

EzBar Skullcrusher
30k x 10, 45k  x 10, 50k x 10, 50k x 10, 50k x 10 - slow and with strict form AND I have a bursa - ow! feck feck feck!

Smith OH Shoulder Press
100k x 10, 122k x 8, 122k x 8, 122k x 8, 122k x 8

Incline DB Bench
85lb x 10, 100lb x 10, 100lb x 10, 100lb x 10, 100lb x 7

Front DB Raise (each arm)
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Bent Over Delt Flye
25lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Tricep Pushdown
80lb x 12, 90lb x 12, 100lb x 12, 110lb x 12, 110lb x 12

Nice skull crushing ! .. I fecking hate them

Cheers babe!

Back

DB Row
55k x 10, 70k x 10, 70k x 10, 70k x 10, 70k x 10

DB Shrugs
85lb x 10, 100lb x 10, 100lb x 10, 100lb x 10, 100lb x 10

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

Close Grip Pulldown
230lb x 8, 230lb x 8, 230lb x 8, 230lb x 8

Machine Curl
150lb x 12, 180lb x 10, 180lb x 10, 180lb x 10, 180lb x 10

Concentration Curls (each arm)
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10

Legs

Hack Squat
140k x 12, 180k x 10, 220k x 10, 240k x 10, 260k x 8 (PB!)

Machine Ham Curl
270lb x 15, 270lb x 15, 270lb x 15, 270lb x 15

Supersetted by...
Leg Extensions
240lb x 15, 240lb x 15, 240lb x 15, 240lb x 15

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

Need to start doing some ab's and calf work soon.  Just feeling bolloxed after coming off AAS and energy is low atm - always feel like i'm half asleep!

the sooner the better for calves mate!

leg presses look brutal

Funnily enough, leg presses are prolly the easist to get right - hacks are always a bitch LOL

Chest, Shoulders & Triceps

Incline Bench
100k x 12, 120k x 12, 130k x 12, 140k x 10

Skullcrushers
45k x 12, 50k x 12, 50k x 12, 50k x 10

OH Seated Smith Press
60k x 15, 100k x 12, 120k x 5, 120k x 8, 120k x 6

Cable Pushdown
160lb x 20, 160lb x 20

Supersetted by...
DB Front Raise (each arm)
30lb x 10, 30lb x 10

Bent Over Rear Delt Flye
30lb x 10, 30lb x 10

Machine Flye
240lb x 15, 240lb x 15

Gym then closed, 20 mins early as the chap had to leave

Still, good session after my time off for my bursa problem and interestingly I look in better shape than I have in a long time in the mirrors - maybe time off has = anabolism. 

Eitherway - looking fairly good and muscle seems to be holding despite being a month into a 2 month PCT.

Great stuff

Papa Lazarou


Chest, Shoulders & Triceps

Incline Bench
100k x 12, 120k x 12, 130k x 12, 140k x 10

Skullcrushers
45k x 12, 50k x 12, 50k x 12, 50k x 10

OH Seated Smith Press
60k x 15, 100k x 12, 120k x 5, 120k x 8, 120k x 6

Cable Pushdown
160lb x 20, 160lb x 20

Supersetted by...
DB Front Raise (each arm)
30lb x 10, 30lb x 10

Bent Over Rear Delt Flye
30lb x 10, 30lb x 10

Machine Flye
240lb x 15, 240lb x 15

Gym then closed, 20 mins early as the chap had to leave

Still, good session after my time off for my bursa problem and interestingly I look in better shape than I have in a long time in the mirrors - maybe time off has = anabolism. 

Eitherway - looking fairly good and muscle seems to be holding despite being a month into a 2 month PCT.

Papa, just out of curiosity where did you think of this training split? its unique in the sense i dont think ive ever seen anyone train like this. How long have you been following this and did it take some getting used to?

Copied it from Kevin Levrone on his blog.  It works for me and my body.  Took no getting into feels very natural

Papa Lazarou


Copied it from Kevin Levrone on his blog.  It works for me and my body.  Took no getting into feels very natural

ok. So looking at the split it only takes 2 days to train the whole body? how many days a week do you train then?

3 days mate - tm will back and biceps and Weds will be Legs and abs.

some good liftigng still there mate considering you are now off AAS, 

2 month pct seems a little longer than the norm what does your pct look like?

Strength is oddly high - cannot account for it myself.  Shoulder presses has suffered a little but if anything its down to endurance and tiredness (due to low test) rather than anything in terms of strength.

Pct is:
Weeks 1-3 500iu HGC EOD for 20 day in total (eg 5000iu over 20 days)
Weeks 1-8 1mg Adex EOD
Weeks 1-4 Nolva (using standard protocol extend for a little longer)
Weeks 1-4 Clomid (using standard protocol extend for a little longer)

May run nolva again for another 3 weeks as i've been on for about 18 months with a couple of 8ish week breaks.  Off til end of January.  I know I wouldnt be recovered, but the main thing is to return some normality to the body for 4-5 months.

Glad my misses has a coil tho - with the HGC and clomid i've ran I could fill a swimming pool in a couple of days LOL

Papa Lazarou


3 days mate - tm will back and biceps and Weds will be Legs and abs.

oh yea 3 days my bad. So do you then have a couple of days break? just curious

Do it twice in a row and then have the 7th day off.   If needed, i'll take the 4th day off if i'm feeling sore or need a break.

Papa Lazarou


Do it twice in a row and then have the 7th day off.   If needed, i'll take the 4th day off if i'm feeling sore or need a break.

cool cheers for that mate. mite give it a try for 6 weeks see how i get on - worth a try isnit it!