Papa's Journal - Winter of Mass Construction!

ah crap, everyone is ill!  i been feeling crap all day, and 4 of my guys phoned in sick this morning!

Cheers guys.  On co-codamol for my sinusitus and its spacing me out and making me feel sick

Still, beats feeling like i've been kicked in the face.  Most frustrating thing is its caused by works insistance that people should be in work if they can walk!! FFS.

Feeling quite a bit better today bar the fact i'm now feeling really dizzy as the infection is only in the right side of my face and ear

Glad you're on the up

Cheers

Had a long sleep 2nite and i'm not feeling dizzy now.  Should be back in the gym tm

Nope.  Not in gym.  Still feeling pretty damned dizzy and shattered.  Dunno whats up as I no longer have cold or anything that resembles a cold.  Just have shortness of breath and the right side of my face doesnt feel right around the sinus areas and towards the back of my head

Feeling better now but looking really depleted.  Was 17 stone 4lbs, now about 16 stone 7lbs

Hopefully it was just water.  I look sh1t tho, almost like I don't train.

Papa Lazarou
 

  I look sh1t tho, almost like I don't train.

same here mate, ive dropped nearly 7lbs, and im sure i have gained some bf as well :-( 
 
crap aint it!

I'm hoping I fill back out now with the glycogen and water from the foods i'm eating.

Chest & Triceps  - done 22/11.

BB Bench
60k x 12, 100k x 12, 120k x 12, 145k x 4, 145k x 3, 145k x 3, 145k 4

Dips
BW x 12, BW x 12, BW x 12, BW x 12 - shoulder still doesnt feel like it can handle these well a year after the tear


DB Bench
85lb x 12, 100lb x 12, 100lb x 12, 100lb x 10, 100lb x 10 

Machine Flye
200lb x 12, 200lb x 12, 200lb x 12, 200lb x 12


Cable Pushdown (from midrift height, strict form)
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12


Had an easy-ish lowering back in to training.  Feeling depleted so did everything carefully.

Are you going to give that Levrone benching plan a whack when you are fully recovered?

Irish Beast


Are you going to give that Levrone benching plan a whack when you are fully recovered?

Yes mate.  Started it yesterday with the 145kg benching.  150kg if energy is there Weds.  We'll see if there is fuel in the tank and i've recovered from being ill.  Didnt feel it yesterday.

Back & Biceps

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10 - slow with form


Machine Row
285lb x 10, 285lb x 10, 285lb x 10, 285lb x 10 - slow with form


Wide Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8 - felt a bit weak at that point


Supersetted by...
DB Concentration Curl  (each arm)
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10


Incline DB Curl (each arm)
35lb x 10, 45lb x 10, 45lb x 10, 45lb x 10 - worked the arms hard this - no swinging allowed!

Smith Shrug To front
100k x 8, 100k x 8, 100k x 6 

Smith Shrug To Rear 
100k x 8, 100k x 8, 100k x 5


BB Row
100k x 8, 100 x 5 - Fried back at this point!

Machine Curl
90lb x 10, 110lb x 5, 100lb x 10, 100lb x 9

Legs (started with chest)

Flat BB Bench
60k x 12, 100k x 12, 120k x 12, 140k x 4, 140k x 2 - used wrong bench with arms far too low starting position.  F/_/cked this up royally!

Squats
130k x 20, 130k x 15

Leg Press
340k x 12, 340k x 15, 340k x 15

Supersetted by...
Ham Curl Machine
285lb x 12, 285lb x 12, 285lb x 12

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

Supersetted by...
Seated Calf Raise
40k x 12, 60k x 12, 60k x 12

Shoulders

OH Seated Press
60lb x 12, 80lb x 12, 90lb x 10, 90lb x 10, 90lb x 9

Front DB Raise (each arm)
40lb x 10, 40lb x 10, 40lb x 10, 40lb x 10


Bent Over DB Raise  (each arm)
35lb x 15, 40lb x 15, 50lb x 15, 50lb x 15, 50lb x 15

BB Upright Row
80lb x 15, 80lb x 15, 80lb x 15, 80lb x 15


OH Machine Press (each arm)
90lb x 10, 105lb x 10, 105lb x 10, 105lb x 10, 105lb x 10

Cable Lateral Raise (to rear, each arm)
12.5k x 15, 12.5k x 15, 12.5k x 15, 12.5k x 15


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


Good workout.  OH pressing getting better with DBs.

Day off

Chest & Triceps

Flat BB Bench
60k x 12, 100k x 12, 130k x 10, 140k x 6, 140k x 4, 140k x F, 120k x 11.5, 100k x 6 - 11.5 on 120k - no spotter and lost power - ended up rolling bar down me LMAO

Skull Crusher
85lb x 12, 95lb x 12, 110lb x 6, 110lb x 6, 95lb x 9

Incline DB Bench
85lb x 15, 90lb x 12, 95lb x 12, 95lb x 12, 95lb x 12

Reverse Grip Cable Pulldown (From waist height)
80lb x 15, 80lb x 12, 80lb x 12, 80lb x 12

Supersetted by... (Done back to back to back without rest for full 4 sets of each...eg 8 in a row!)
Machine Bench
210lb x 10, 190 x 10, 165lb x 10, 165lb x 10

haha ive only had to roll the bar down once, was a few years ago, did you try sit up halfway, realise it wasnt far enough down and have to roll it further??

take it easy when theres no spotter!

I got it half way down my chest and tipped it to the right and levered it off me - wasn't too bad actually.  Then deadlifted it and walked with it to arms and did a 100kg set and walked off...

...Tail between legs LOL

oops LOL !

Good to see you back in the gym dude