Papa's Journal - Winter of Mass Construction!

Normally 20 tbh but yup - loads of chicken and eggs.  And fish LOL

Back

DL
250k x f, 250k x f, 230k x 1, 230k x 1, 240k x 1

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

DB Row
60k x 10, 60k x 10, 60k x 10, 60k x 10

T-Bar Pulldown
250lb x 8, 250lb x 6, 250lb x 6, 250lb x 6

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

DB Shrug (each arm)
80lb x 10, 80lb x 10, 80lb x 10, 80lb x 8

Papa Lazarou


Normally 20 tbh but yup - loads of chicken and eggs.  And fish LOL

dude u must be doin 3+ ****s a day!!

Its all good - lots of protein = plenty to grow with.  Rather sh1t it out rather than not have enough!

I find salmon and egg whites are rotten to my backside on a weekend, but great to eat!

Welcome to the 250kg deadlift club

Cheers Nick!  Felt good to lift the 250!

Cannae wait to hit 275kg!

Arms

Seated BB Curl
45lb x 15, 45lb x 15, 45lb x 15, 45lb x 15


Supersetted by...
Close Grip Bench/Skullcrusher
100lb x 12, 100lb x 10, 100lb x 6, 100lb x 6


Rope Pulldown
70lb x 10, 70lb x 10, 80lb x 10, 80lb x 10, 80lb x 10


Supersetted by...
Concentration Curl (DB, each arm)
45lb x 10, 45lb x 10, 45lb x 10, 45lb x 10


Cable Pushdown
80lb x 10, 80lb x 10, 90lb x 10, 90lb x 10, 90lb x 10


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

Things seem to be going well for you!!

What are you plans for this year then mate, both competition wise and AAS?

Cycle wise is 12 weeks test/tren (with tiny amount of deca for joints) with GH and slin and then straight into a cut for 12 weeks using similar compounds.  Comp wise, i'm looking to the end of the year for a show.  Just finishing 5 months off and am out of show worthy condition IMO any time soon.

Shoulders

Seated OH DB Press
50lb x 15, 60lb x 12, 70lb x 12, 80lb x 12, 80lb x 8, 80lb x 6, 80lb x 7

Seated Rotating OH DB Press
55lb x 10, 55lb x 8, 55lb x 6, 55lb x 7


'Pouring' Lateral DB Raise with 2 second pause
15lb x 10, 15lb x 10, 15lb x 10, 15lb x 10


Front DB Raise with pause 
20lb x 10, 20lb x 10, 20lb x 10, 20lb x 10


Upright Row
80lb x 10, 80lb x 10, 80lb x 10, 80lb x 10


Felt utterly drained today.  Dead on  my feet.  Session felt poor even tho the weights were ok.  Feeling bloated for some reason at the mo, even tho i've lowered carbs to around 200g in total a day from all sources?  Ho hum.

when you going to start the next cycle mate?

Monday 1st Feb at 7.30am

papa, uve probably explained it somewhere in here, but i cant see any chest days???
sorry if this has already been answered mate

Papa Lazarou


Monday 1st Feb at 7.30am

haha i love how specific that is like you cant contain yourself to go back on!
 
Thought u were planning on doing the nabba this year? my mates competing in the may 15th at batley.

Chest days dropped this month to encourage rehab of my shoulder.  Still sore tho and still have some physio this month - today and hopefully next Friday too.

As for the cycle - 5 months off and despite a good diet you see the physique change - can be hard (but necessary!) so its a good thing getting back on.  Was planning NABBA in April but I really needed to have some time off as i'd be on a while (18 months or so with just a couple of couple month breaks).

Will look to do a comp later in the year.  End of the day, my health comes before any comp hence my decision.

Legs

Leg Press
320 x 12, 360k x 12, 400k x 12, 430k x 12, 440k x 12, 450k x 12, 460k x 12, 480k x 12, 490k x 12

Leg Extension - Pause and pump at top of extension
195lb x 10, 195lb x 10, 195lb x 10, 195lb x 10

Supersetted by...
Seated Ham Curls - Pause at bottom of curl
225lb x 12, 225lb x 12, 225lb x 10, 225lb x 8

Seated Calf Raises - 2 second pause when up, 1 down
140lb x 10, 175lb x 6, 165lb x 8, 165lb x 8 

Back

DB Row
90lb x 15, 50kg x 10, 60k x 10, 60k x 10, 60k x 10, 60k x 10, 60k x 10

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


Incline Bench DB Row
65lb x 8, 55lb x 8, 55lb x 8, 55lb x 6, 55lb x 6

Wide Grip Pulldown (with no pull of lower back - just purely upper back)
220lb x 6, 200lb x 8, 200lb x 8, 200lb x 8, 200lb x 6

Reverse Grip Pulldown (with no pull of lower back - just purely upper back)
200lb x 8, 200lb x 8, 200lb x 8, 200lb x 8


DB Shrugs (each arm)
80lb x 8, 80lb x 8, 80lb x 8, 80lb x 8, 80lb x 8


This week is the form lower weight week (well bar the DB Rows, same old!).  Strength seems to be going up and up - this cycle should prove VERY interesting.

Was a bird hanging round the gym today, kept trying to smile and talk - was I being sour by just smiling and getting on with it and pretty much ignoring her?

Papa Lazarou


Was a bird hanging round the gym today, kept trying to smile and talk - was I being sour by just smiling and getting on with it and pretty much ignoring her?

deepends if she was nice or not 

Well she had big t1ts LOL

I'd give her 7 out of 10.

then yes you were ! ha ha