Papa's Journal - Winter of Mass Construction!

Cheers hunny

All good tho - no bruises, bar my ego.  Back in Monday for back workout and then Wednesday will be 20 rep squat day with 140kg squats x 20

Euch! Rather you than me

145kg the week after too

Yes it's official... you're a nutcase

LOL did you just realise?

150kg the week after that... see where this is going?!

Back & Biceps

BB Rows
100k x 10, 100k x 10, 100k x 10, 100k x 10 - 30 sec's between sets

BB Smith Shrugs
60k x 10, 100k x 10, 120k x 10, 130k x 10, 140k x 10, 150k x 10, 160k x 10

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10 - done slowly with form

Machine Row
285lb x 12, 285lb x 12, 285lb x 12, 285lb x 12

Wide Grip Pulldown
220lb x 10, 220lb x 10, 210lb x 10, 210lb x 10

Supersetted by...
BB Curl
55lb x 10, 55lb x 10, 55lb x 10, 55lb x 10

Reverse Grip Pulldown
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 10

Machine Curl
170lb x 8, 170lb x 7 - gave up, wrists were too pumped!

Legs (and a little Chest)

BB Bench
60k x 12, 100k x 12, 120k x 12, 130k x 6, 100k x 12, 100k x 12 - no spotter and arm a little sore after last benching failure so went easy and looked for pump instead at a lower weight!

Squats
20 x 135kg - 20 reps without a break 

Leg Press
260k x 35, 260k x 30 

Supersetted by...
Ham Machine
270lb x 12, 240lb x 25

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

Supersetted by...
Seated Calf Raise
135lb x 15, 135lb x 15

Left at this point after the high rep fairly decent weight work.  Was ready to projectile vomit and was seeing too many stars.  Think my CNS was shot at this point

big session there mate, with chest and legs on the same night!  hope your eating huge amounts tonight!

Just had two chicken breasts, about to have 2 white fish fillets and about 150g of oats

rather you than me with the fish fillets! nice piece of steak is where its at! lol

Kevin Levrone said he lived on fish and who am I to argue?

I'm eating at the mo:

15 eggs (full)
700-800g chicken breast
150g whey
30g of L-Glutamine

200g fish 
350g ish carbs
150g ish fats

Think thats about right...

and the cake???

haha just messing mate, how often do you have a cheat meal?

Once or twice a week.  Lamely its normal a chicken based dish like Tikka or Korma or a Nando's LOL.  Very rarely (eg once every 6-8 weeks) I may have a pizza.  In cutting season, no cheats.

cheats are good during cuts...keeps you sane.
first 6 weeks clean and then one cheat meal a week

i find it keeps my metabolism firing on full cylinders and there's a light at the end of the tunnel each week lol

Well maybe I lie - I cheated perhaps once or twice in 10 weeks when I cut... but I found out when I did cheat it actually held my progress back.

Papa Lazarou


Well maybe I lie - I cheated perhaps once or twice in 10 weeks when I cut... but I found out when I did cheat it actually held my progress back.

I find cheat meals can be effective, in both keeping you sane and in terms of progress, but i think it also depends on the tpye of diet you were following on your cut, the nature of the diet keeps your metabolism going with refeed etc.
 
But the type of diet which more of balanced style with low carbs, that can be very much the same each and everyday needs to have a shock injected in there, which makes a cheat meal pretty good in my book.

Had a couple of days off as my shoulder was aching a bit.  Back in tomorrow for an hour tho

Chest & Triceps

Flat Bench
60k x 23, 100k x 18, 120k  x 12, 130k x 6, 100k x as many as poss (in the region 10-15), 100k x as many as poss (in the region 10-15) - done as partial reps

Incline DB Bench
75lb x 8, 75lb x 8, 75lb x 7, 75lb x 8, 75lb x 7, 75lb x 8 - partials - OMG these are so much harder than regular benching!


Supersetted by...
Incline DB Flyes
45lb x 8, 45lb x 8, 45lb x 6, 45lb x 6, 45lb x 6, 45lb x 6 - partials again


Reverse Grip Pull Down
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12 - done V V V strictly - ow


BB Skull Crushers
85lb x 12, 85lb x 10, 85lb x 8, 85lb x 5, 85lb x 4 - Done with absolute form


Machine Bench
155lb x 25, 155lb x 25


Cable Flye
15k x as many as chest would allow, 15k x as many as chest would allow (in region of 20) and then 20 deep breaths between sets.


Left feeling pumped.   Gonna try to do some high rep work until i'm back on cycle.  Heavy flat benching has left my shoulder  little sore and its rare i'm getting a spotter... loved today tho.  Such a good workout

Back & Biceps

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


Incline Bench DB Row (weight in each arm)
65lb x 10, 65lb x 10, 65lb x 9, 65lb x 8


BB Row
100k x 10, 100k x 8, 100k x 8, 100k x 7

Smith BB Shrug
100k x 8, 140k x 8, 140k x 8, 140k x 8, 140k x 8, 140k x 8

Wide Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8 - these were done as partials - really hard to do!


Low Row
100k x 10, 100k x 10, 100k x 8, 100k x 7 (done withou cheating - no legs or anything)


Close Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 7


Supersetted by...
Concentration Curl
40lb x 10, 40lb x 10, 40lb x 8, 40lb x 9


BB Curl
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10 - done ultra ultra ultra slow.  Ow!

Legs

Leg Press
260k x 45

Squats
140k x 20 without a pause

Leg Press
260k x 35, 260k x 25, 260k x 28

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

Supersetted by...
Leg Extension 
225lb x 15, 225lb x 15, 225lb x 15, 225lb x 15

Supersetted by...
Calf Raises
135lb x 10, 135lb x 10, 135lb x 10, 135lb x 10


Did one set of leg presses to get me going and then onto 20 rep squats.  Got to 20 with a little huffing and puffing.  Set the bar arms a little high and couldn't get the bar back, started to black out as it pressed on the right side of my neck, so slowly dropped to parallel and rolled the bar off my back.


For the rest did as per normal bar on leg press where at the mo i'm doing high reps and a middling weight. 

Right now, feel ready to throw!