Papa's Journal - Winter of Mass Construction!

How come you can do nearly the same amount of weight for dumbell shoulder press then you can with dumbell benchpress lol!?

Good going mate

I've very strong shoulder and back muscles for my size. I think thats why my lats and top of the back has increased so dramtically!

My chest press sucks a bit

Back & Biceps

2 arm T bar row (using BB)
90k x 8, 90k x 8, 90k x 8, 90k x 8, 100k x 8,

1 arm T bar row (using BB)
40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8

Dead Lifts (no straps this week)
120k x 8, 140k x 8, 160k x 8, 180k x 0, 160k x 5 - couldn't go above 160k as I couldn't grip the bar without the straps

Standing EzBar Curl
40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8,

Sitting DB Curls
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8,

Bicep Curls
25k x 8, 25.0 x 8, 25.0 x 8, 25.0 x 8, 25.0 x 8

Changed the back work out a bit. Did some heavy lifting the day before (was removing cemented in fench posts) so wasn't up to an all out heavy back day. Funny thing is, if anything, doing as I did, my back feels like its been worked more with lighter weights. Something I need to think about

Shoulders

DB Shoulder Press
35k x 8, 37.5k x 8, 40k x 8, 42.5k x 0, 40k x 8, 42.5k x 5, 40k x 5 - lifts up here

BB Rear Shoulder Press
60k x 8, 70k x 5, 70k x 5, 65k x 8, 65 x 8

DB Lateral Raises
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Wide Grip Pull Up
BW x 15 (+ 2 hang and then pull ups 10 seconds later) , BW x 11 (+ 2 hang and then pull ups 10 seconds later)

A decent session

hey papa, thought i'd drop by and say hi.

very nice work on the dumbell shoulder presses, stronger than me there for sure!

hope you are sorting things out OK re: the stuff you posted about the other day ...

I dunno. I think she wants us to part but doesn't have the heart to tell me to leave. I on the other hand don't wanna leave as I don't care about me, the only thing that matters is that the little one is happy and that she's being challanged by us teaching her things (she's so bright, 21 months doing puzzles for 3-4 year olds, way ahead of her age in terms of language and sentances she can speak!).

Been busy trying to keep things together in the house with the misses this week so training has suffered a little. Gonna train today and tm to bring my training schedule back in check. Right, time for some breakfast

Chest & Triceps

Decline BB Bench
90k x 8, 100k x 8, 110k x 8, 115k x 8, 112.5k x 8, 112.5k x 8

DB Bench
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Dips
30k x 10, 30k x 8, 30k x 0, 20k x 10, 20k x 10

Cable Tricep Reverse Grip PULLDOWN
110k x 8, 110k x 8, 110k x 8, 110k x 8

Overhead DB Tricep Press
17.5k x 8, 20k x 8, 20k x 8, 20k x 8

BB Bench
80k x 10, 100k x 6, 100k x 4 - done very very slowly - very harsh and very painful - FCUKING ace

Great session. Best one i've had i a while - yay me

37.5 mins at 9km/h. 550 odd cals burnt alledgedly! Lubbly

Back & Biceps

Dead Lifts (no straps till above 190k)
170K x 8, 180k x 8, 190k x 5, 195k x 5, 200k x 3, 202.5k x 2, 210k x 0 - 202.5k PB!!!!!

2 arm T bar row (using BB)
110k x 8, 110k x 8, 110k x 8, 110k x 8

Sitting DB Curls
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8 - Done VERY SLOWLY. SOAB!!! Fecking ace - very painful vein popping curls - can do 30-32.5k curls but these are far more controlled - hard work - love it

Cardio on 20/02/07:

27.5 mins before work @ 8.5km hour. About 4km ran and 500 cals it says...

Should be a weights day today but the little one kept me up all nite. 1 hours sleep at best

Gonna have a light run and an early bed methinks and have the weights day tm.

40 mins @ 8.5k/h.

Oooh, my current weight is down to 16 stone 4lbs! Yay me. Had gone back to 16 stone 8lb after the illness (upped cals to preserve muscle rather than risk it as I recovered) and over the last week hit it hard again and got the weight back down and the BF heading in the right way!

Dunno what it was today in the gym but when I was on the treadmill @ 1st there was only a couple of people about. Then people started coming in and using the machines. Very oddly I got surrounded by lots of women on the one side of the gym I was on and then all the blokes were on the other side of the area on the cardio machines!?! - there's no order to it and you can go where you want (no classes or the like). Maybe random but very odd and I did get some odd looks/stares by people passing by? Felt like a piece of meat

Maybe the ladies were liking what they were seeing

Shoulders & Biceps

Seated DB Press
40k x 8, 40k x 8, 40k x 8, 40k x 8

Standing BB Shoulder Press
60k x 8, 60k x 8, 60k x 8, 60k x 8

Supersetted by:
Standing Lateral Raise
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Upright Row
60k x 8, 60k x 8, 60k x 8, 60k x 8

DB Bicep Curls (each weight x2)
30k x 8, 27.5k x 8, 25k x 8, 22.5k x 8, 20k x 8, 17.5k x 8, 15k x 8, 15k x 8, 12.5k x 8, 12.5k x 8, 10k x 8 , 7.5k x 8, 5k x 8 - At this point my arms fell off

Seated DB Curls (and slow)
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

and to finish me off:
Arnold Shoulder Press
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Great day in the gym. I loved it

From the begining of Feb (the cam ain't great so detail is lacking, makes the chest look a lot shallower than it is ):-

Will add another one in a week or two for the beginning of March - should be under the 16 stone barrier by then

Looking at the pic, I think i'll need to aim for about 14.5 stone - so thats another 20lbs or so - wanna be quite ripped as I feel i'm getting leaner but not as vascular as i'd like. Veins are starting to come thro but i don't think that'll be achieved by by another 14lbs - it will be getting there but not quite...

Chest & Triceps

Decline BB Bench
110 x8, 110 x8, 110 x8, 112.5k 8, 115k x 8, 110k x 8

Dips
25k x 10, 25k x 10, 25k x 10, 25k x 10

DB Bench
45k x 8, 45k x 8, 40k x 8, 40k x 8,

Close Grip Bench Press
60k x 10, 60k x 10, 80k x 10, 80k x 10, 80k x 2 , 60 x 10

Supersetted by Overhead DB Tricep Press
15k x 8, 15k x 8, 15k x 8, 15k x 8

Super-supersetted by DB Fly
25k x 8, 20k x 8, 20k x 8, 20k x 8

Another top session. Trying to keep the intensity up by hammering myself a little more with around 8 reps per exercise to help aid fat loss and minimize losses and hopefully gain a little. Lifts are definatley up since begininig to do more 8x4 sets over 5x5

Went for swim this afternoon with the little one - fcuk me is tiring considering I didn't swim just floated around with her - an hour & a quarter spent in the pool.

Cardio in the morning at 6.30am. Yay .