Papa's Journal - Winter of Mass Construction!

Shoulders

OH Smith Press
60k x 10, 80k x 10, 85k x 10, 90k x 10, 95k x 10, 100k x 10, 105k x 6

Seated OH Press
60lb x 15, 65lb x 12, 70lb x 10, 75lb x 10, 75lb x 6 - really deep presses using the shoulder, elbows past paraellel

Bent Over Raise
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12


Single Arm Machine Press (each arm)
90lb x 10, 90lb x 10, 90lb x 10, 90lb x 8


Cheeky set of incline DB chest press (partials)
65lb x 10, 70lb x 10, 75lb x 10, 75lb x 8, 75lb x 8 - really hard work!

Cable Front Raise
12.5k x 10, 12.5k x 10, 12.5k x 10, 12.5k x 10


Cable Lat Raise
12.5k x 10, 12.5k x 10, 12.5k x 10, 12.5k x 10


Upright Row
70lb x 10, 70lb x 10, 70lb x 10, 70lb x 10 - performed with good form


Really enjoying it at the mo.  Shoulder is a little niggly but nothing too bad.  Having some work again on 19th so looking forward to that

Chest & Triceps

Incline DB Press - Weight each arm and partial
70lb x 10, 75lb x 10, 80lb x 10, 85lb x 10, 90lb x 10, 90lb x 6

Incline BB
80k x 8, 80k x 8, 85k x 8, 85k x 6

Flat BB
60k x 20*, 80k x 15*, 95k x 12, 115k x 6

BB Skullcrusher
75lb x 12, 75lb x 12, 85lb x 12, 85lb x 12, 85lb x 6

Overhand Pushdown
80lb x 12, 90lb x 12, 90lb x 12, 90lb x 12, 90lb x 12

Machine Bench
180lb x 10, 180lb x 10, 180lb x 10, 180lb x 10

whats the weight doing at the moment mate?

I'm steady at around 16 stone 10-12lbs. 

whats the plan for after xmas then mate?  I saw your planned for jan/feb time?

Is that gonna be pre-contest cycle if you are planning to compete in April, or are putting that off for a while and doing a proper bulk then cut? to compete later in the year.

I'm gonna delay competing till later in year - I needed 5 months off to let my body have a time without anything external hormone related going in and out.  Almost over now tho - just 6 weeks!

Papa Lazarou


I'm steady at around 16 stone 10-12lbs. 

pretty good then mate, considering how long you have been off! reckon there will be some good gains to come when you get back on as well!

Its eating a nigh on perfect high protein diet, lower carb diet with moderate fats (450g + protein a day)  thats done i I reckon.  I've lost a little strength but nothing worrying and its still not too bad (doing 140kg off cycle aint bad for me).

Legs

Squats
Warm Up            60k x 12, 100k x 12
20 Rep Squat     145k x 20
Smith Squat        80k x 10, 100k x 10, 120k x 10, 140k x 10, 140k x 5

Leg Press
280k x 30, 280k x 30, 280k x 25


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


Supersetted by...
Leg Extension
225lb x 15, 225lb x 15, 225lb x 10


Supersetted by...

Calf Raise
140lb x 10, 140lb x 10


Good workout.  20 rep squats are steadily increasing.  Hopefully hit 155kg by year end.  Assuming 150kg is alright next week

Back

T-Bar Row
40k x 12, 60k x 12, 70k x 10, 70k x 9, 70k x 7

Deadlift
165k x 1, 205k x 1, 225k x 1, 255k x F - tried 255k but failed.  Will make that my target for end of March

DB Row
55k x 12, 55k x 12, 55k x 12, 55k x 10 - will aim for 15 reps next 


Wide Grip Pulldown
200lb x 9, 200lb x 9, 200lb x 7, 200lb x 7 - partials - no back swing to pull the weight down


Low Row
180lb x 12, 200lb x 12, 200lb x 12, 200lb x 12 - strict - no use of legs

Incline DB Curls (each arm)
35lb x 12, 40lb x 12 - RC tugging so decided to call it a nite.

Papa Lazarou


I'm gonna delay competing till later in year - I needed 5 months off to let my body have a time without anything external hormone related going in and out.  Almost over now tho - just 6 weeks!

Hi mate just dropped in ,as time short for me and i speard my self thin as it is,family life.
 
Sounds like you have made good gains and good feed back on your work out there to.
Why do you need 5 months off ?
 
Daz
 

Nice deadlifting, i am sure once you go back on you will smash that 255k!!

Because I was on for about 18-19 months, with just a couple 4-8ish week breaks.   Just wanted to stop everything, train naturally for a while and then let eveything become used to running in a normal natural way and then hit with a big dose of test, slin and hgh to give hopefully abnormal gains due to receptors being all fresh and not used to the gear.  

Maybe.

westy19


Nice deadlifting, i am sure once you go back on you will smash that 255k!!

 

Ta.  TBH if it wasn't for my fcuked lower back i'd be able to do much more more than I do - really found 225kg a doddle.  I listen to my back now tho - I could feel the fibres starting to give that pulling feeling so after a couple of attempts I decided to leave it.  Would like to think I could do 275kg by the end of 2010.  

Maybe!

Shoulders

OH Seated Press
60lb x 12, 65lb x 12, 70lb x 12, 75lb x 12, 80lb x 12, 85lb x 12, 90lb x 12

Front Raise (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12 


Bent Over Delt Flye (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12


Machine Press
150lb x 10, 165lb x 10, 180lb x 10

All the done was done in 25 mins 

Came out wheezing and pouring in sweat LOL

Chest & Triceps

Incline DB Bench
65lb x 12, 75lb x 12, 80lb x 12, 85lb x 12, 90lb x 10, 95lb x 10, 95lb x 9

BB Skullcrusher
95lb x 8, 95lb x 8, 95lb x 8, 95lb x 8


Incline Smith Press
100k x 10, 120k x 5, 120k x 5, 120k x 6

Tricep Pushdown (strict at waist height down)
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12, 90lb x 12

Face Pulls (for RC)
15k x 12, 15k x 12, 15k x 12, 15k x 12


Neck Pulls (for RC)
15k x 12, 15k x 12, 15k x 12, 15k x 12


Ok day but doing shoulders and then chest the day after made the shoulder ache.  Mistake really.

Legs

Squats
60k x 12, 100k x 12, 130k x 12, 150k x 9 (out of 20) - felt a twinge in my lower back so killed the 20 reps then and there

Smith BB Lunge 
60k x 12, 80k x 12, 80k x 12, 80k x 12 - ow fcuking ow!  What a great exercise

Leg Press
300k x 30, 300k x 30, 300k x 30


Supersetted by...
Ham Curls 
255lb x 15, 270lb x 15, 270lb x 15

Supersetted by...
Leg Extensions
225lbx 15, 240lb x 15, 240lb x 10

Supersetted by...

Seated Calf Raise
140lb x 12, 140lb x 12, 140lb x 12

ah, crap with the back!  im getting it pretty much every leg session as well.

you reckon you would have hit the 20 reps with the 150kg?

Well, did 145kg last week so I reckon so.   

Learned not to try to work tho twinges tho with my back and shoulder.  Its that that wrecks them - carry on, just not doing that exercise that is damaging that day.  May have also over done it with 130kg as well - prolly should have jumped straight to 150kg from 100kg as I absolutely coasted the 130kg.  
Also did it unbelted which is possibly why it twinged.   Prolly will get hold of a nice wide belt after xmas for more back support.

Oh, forget to say - can't wait to see what happens when i'm on aas and the hgh - i've got fresh stretch marks on my arms and chest (not huge, but considering i'm training naturally 1st time in 18 months) and my legs now rub like anyone's business (which is f/_/cking annoying!).