Papa's Journal - Winter of Mass Construction!

Just a quick one, to say what most others appear to have already said. Your physique is quite frankly awesome - it represents almost precisely what I - and I should think many others also - are working towards.

Keep up the good work, your progress and dedication are pretty inspirational - to me at least.

Cheers Tim! - be aware tho, thats my cut look - right now I look quite soft and far less shapely.  All the same, its comments like yours (and hopefully the judges in the next year!) that make it all worth while.

Back

DB Row
55k x 15, 55k x 15, 55k x 15, 55k x 15 - frankly need 60kg DBs but there are none anymore  Feels far more natural movement than the BB Row.


Wide Grip Pulldown
210lb x 10, 210lb x 10, 210lb x 9, 210lb x 10 - partials so no backswing to aid the pulldown, purely the lats and associated muscle


Deadlift
200k x 1, 230k x 1, 240k x 1, 242.5k x 1, 245k x F, 245k x F - WHOOP WHOOP!  Equalled my PB naturally!  Should be interesting to see if I can beat my PB naturally before I kick then new cycle off in Feb!  Hope so!

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


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


Really good day - pulled the equal to my best ever lift today.  Well chuffed.  Hopefully this means I can exceed my PB before I start my next cycle.  I'd imagine based on what i've done naturally, I could maybe consider 260kg as a realistic target for March/April time.

Merry Christmas to you & Mama, hope you both enjoy the festive break !

Cheers hun - hope you enjoy your time in Swansea too - Happy xmas!

hi mate, hows the stomach feeling  now?

Back

DL
245k x 1 (PB!), 250kg x 1, (PB!), 250kg x F,  250k x 99.9% (not quite 1!), 180K x 7 (PB for reps in last 18 months!) - Whoop whoop - best ever DL's!  Well on my way to 275kg target for end of March!


Bent Over Row
80k x 10, 100k x 6, 120k x 6, 120k x 6, 120k x 6

Smith Shrugs
120k x 6, 120k x 6

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


Wide Grip Lat Pulldowns
250lb x 6, 260lb x 6, 270lb x 6, 280lb x 6

DB Shrugs
75lb x 10, 80lb x 10, 80lb x 10, 80lb x 10, 80lb x 10

Best back day in an absolute age.  Well chuffed at the deadlifts today and indeed the wide grip pull downs.  Going for some strength work for the next 4 weeks or so before they cycle so when i'm on, I can up the reps at the current weight and hopefully get some decent growth from it in the 8-12 reps zone.

Whoop whoop!

Triceps & Biceps

Skullcrusher with Close Grip Bench
85lb x 10, 95lb x 10, 105lb x 10, 105lb x 6, 105lb x 4, 105lb x 4

Rope Pulldown
70lb x 12, 70lb x 12, 70lb x 8, 70lb x 6


Tricep Pushdown
70lb x 10, 80lb x 10, 90lb x 10, 90lb x 10, 90lb x 10

Seated BB Curl
90lb x 10, 100lb x 10, 100lb x 10, 100lb x 10, 100lb x 10

Machine Preacher Curl
160lb x 10, 160lb x 10, 160lb x 7, 160lb x 7


Floating Concentration Curls
40lb x 10, 40lb x 10, 40lb x 10, 40lb x 10

Legs

Squats
100k x 10
150k  x 18 (PB)

Leg Press
220k x 12, 260k x 12, 300k x 12, 340k x 12, 380k x 12 (PB), 412k x 12(PB), 424k x 12(PB)


Ham Curl
270lb x 12, 285lb x  12, 285lb x  12 (PB)

Leg Extensions
240lb x 12, 255lb x 12, 285lb x 12 (PB) 

Cool - PB's in all leg work areas

Esp chuffed with the leg press.  Proper form too - deep enough for knee's to squash belly and make me guff LOL

good session mate! imagine how things are going to go once you get some juice back in you!

your a better man than i am, staying off as long as you have!

Feel good if a little soft for it.  Can't wait to see what happens when back on.  I'm 17.5 stone now natty!

Forgot to say - had my RC jabbed today with a anti inflamatory injection.  Should start to feel much better within a week.

Shoulders

OH Seated Shoulder Press
75lb x 12, 75lb x 12, 75lb x 9, 75lb x 7 - both done slow as hell and very deep working the shoulders

55lb x 12, 55lb x 12, 55lb x 12, 55lb x 12


Front Raise
35lb x 20, 35lb x 20, 35lb x 20, 35lb x 20 - Done without swing


Bent Over Lat Raise
25lb x 12, 25lb x 12, 25lb x 12, 25lb x 12


Upright Row
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12 - Done without momentum fully on muscle with pause at top


Behind Head Push Press
50k x 10, 50k x 10, 50k x 10, 50k x 10 - 30 seconds between sets with deep to top of neck depth


Machine Press
165lb x 10, 165lb x 10


Shoulder seemed ok.  Sore where jab was done LOL

Back

DB Row
55k x 12, 55k x 12, 55k x 12, 55k x 12


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


Low Row
190lb x 10, 190lb x 10, 190lb x 10, 190lb x 10 - slow, with form and NO back swing


Lat Pulldown (wide grip)
250lb x 8, 250lb x 6, 250lb x 6, 250lb x 7


Bench DB Row (both arms over incline bench)
45lb x 12, 55lb x 12, 65lb x 12, 65lb x 12, 65lb x 12

Shrugs
65lb x 10, 75lb x 10, 75lb x 10, 75lb x 10


Decent enough day.  DL left out as I don't want to put too much strain on it too quickly.  Will do them again next back session in about 5-6 days.

Chest being left out for now to allow some healing of my shoulder (benchnig movesment hurt it, OH presses etc do not).

carefull with the shoulder after having it jabbed mate

Arms

Skullcrushers/Close Grip Bench
80lb x 12, 90lb x 12, 100lb x 12, 100lb x 6, 100lb x 6

Supersetted by...
Seated BB Curl
80lb x 12, 90lb x 12, 90lb x 12, 90lb x 12, 90lb x 12

Rope Pulldown
70lb x 12, 70lb x 12, 70lb x 9, 70lb x 10


Supersetted by...
Preacher DB Curl
45lb x 12, 45lb x 12, 45lb x 10, 45lb x 9


Pushdown
90lb x 12, 100lb x 12, 110lb x 8, 100lb x 12, 100lb x12

Supersetted by...
Concentration Curl
45lb x 12, 45lb x 10, 45lb x 12, 45lb x 12


OH DB Tricep Extension
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12


Supersetted by...
Machine Curl
160lb x 12, 160lb x 12, 160lb x 12, 160lb x 10


Trained with Emma James tonite  http://www.starnow.co.uk/EmmaJames really nice woman, pleasent to chat to - we were discussing our shoulder probs (she's just had an op, she was advise on getting one done).


Daz - defo.  Hence dropping chest til end of the month and having physio too.

Legs

Leg Press
Warm Up     300k x 12, 340k x 12, 340k x 12
Working       388k x 12, 420k x 12, 452k x 12 (PB), 452k x 12, 452k x 12  
Drop Sets    452k x 12 (PB), 420k x 12, 388k x 14, 348k x 12, 300k x 10, 260k x 15, 220k x 15, 180k x 12, 140k x 15, 100k x 15, then a few 100kg leg presses

Ham Curls
255lb x 15, 255lb x 15, 255lb x 12, 255lb x 10


Supersetted by...
Leg Extensions
255lb x12, 255lb x12, 255lb x9, 255lb x 8

Supersetted by...
DB Lunges (each DB)
50lb x 18, 50lb x 17, 50lb x 17


Legs are now numb - ace session on the leg press!

Shoulders

Seated  OH DB Press (DB weight each arm)
Warm Up           35lb x 12, 45lb x 12, 
Working            65lb x 12, 80lb x 12, 85lb x 12, 85lb x 12, 85lb x 10
Dropset             85lb x 12, 75lb x 6, 65lb x 5, 65lb x 6, 55lb x 8, 45lb x 10, 35lb x 10, 25lb x 15, 15lb x 15

Lying Half Moons
25lb x 10, 30lb x 10, 30lb x 10, 30lb x 9 - really fcuking hard!

Seated OH Shoulder Press with rotation 
55lb x 10, 55lb x 8, 55lb x 8, 55lb x 10


Supersetted by...
Bent Over DB Lat Raise
25lb x 12, 25lb x 12, 25lb x 12, 25lb x 12


Supersetted by...
  Front BB Raise
45lb x 10, 45lb x 10, 45lb x 10, 45lb x 10

subscribed papa.
 
 
nice journal mate. give a a good idea of how it's supposed to be done!
 
 
sorry for the sh1tty question but dear i ask what a tipical days eating for you? sorry

8am                  84g whey, 5 eggs and 50g oats
11am                10 eggs, 42g whey 50g oats or cous cous
2pm                  Chicken Breast Sarnie, 5 eggs and 42g whey
5pm                  84g whey (or 42g whey and 5 eggs) and 50g oats or cous cous
8pm                  PWO Shake of 40g whey & 40g dextrose/malto
8.30pm             300-400g Spicy White Fish & Veg
11pm                400g Spicy Chicken
12am                25g whey and 250ml semi skimmed milk.
 
Recently dropped 100g of oats or cous cous for 4 of the meals to 50g as have been putting on a little fat.

thanks for replying mate,
 
 25 eggs every day! wow