Papa's Journal - Winter of Mass Construction!

Gonna do 1 chest exercise per 7 days now as its growing the least and lagging behind

Only part of me that doesn't have stretch marks - don't think i'm challanging it enough!

Gonna try 130k today

Thinking about mixing my routine up - can anyone suggest anything?

Chest

BB Bench Press
60k x 15, 125k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 4, 127.5k x 3 - Happy with the new 127.5k x 5 x 5

DB Bench Press
45k x 5, 45k x 5, 45k x 5, 45k x 4, 45k x 5 - Minor blip on forth set but still happy!

Incline DB Bench Press
40k x 5, 40k x 5, 40k x 5, 40k x 4, 40k x 5

Happy again

Got the snivles. By no means a cold, but enough to regularly wipe my nose

Hopefully I can work thro this leg set today and do a good set. 1st week of starting at 150k!

Legs

Standing Calve Machine Press
178k x 5, 178k x 5, 178k x 5, 178k x 5, 178k x 5

Leg press
151k x 5, 151k x 5, 151k x 5, 151k x 5, 151k x 5 - PB!!

Squat
150k x 5, 150k x 4, 150k x 4, 150k x 150k x 4, 150k x 3 - Had to do this last as someone was hogging the rack . Still pre-exausted them on the other equipment so overall a good session, esp as I have the snivels . I'm thinking i'll soon push it 160k (come November I think) . Should be fun! We'll see

Shoulders

DB Shoulder Press

35k x 5. 40k x 5. 40k x 0. 35k x 5. 35k x 5, 35k x 5 - before I even started, something didn't seem right, think I had too much sleep!

BB Shrug
100k x 5, 100k x 5, 100k x 5, 100k x 5, 100k x 5

Lateral Raises
15k x 12, 15k x 12, 15k x 12, 15k x 12, 15k x 12

BB Shoulder Press
60k x 5, 70k x 5, 70k x 5, 70k x 5, 70k x 5, 70k x 5

Chest

BB Bench Press
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - no spotter today and the other rack was being used so I decided to keep it safe and not get trapped under the BB @110k.

DB Bench Press
45k x 5, 45k x 5, 45k x 5, 45k x 4, 45k x 5 - Minor blip AGAIN on on forth set but still happy! Wonder why it happened here again like last week? LOL

Incline BB Bench Press
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5

Not the best session ever but some respectable weights. Shame there wasn't a spotter bar some speccy wee little guys so decided to play it safe and do and do 110k on the BB bench press. Left it till quite late (lifting after 9pm) so prolly need to go earlier so I don't crush myself on the BB bench press if I get stuck

NB - I missed out back this week as i've tweaked a muscle in my leg behind my knee squatting and its giving me pain coming up from a crouched postion so i'm gonna give it till friday/saturday and see whats what then. Dunna wanna tear it or owt

Triceps

Weighted Dips
15k x 12, 15k x 12, 15k x 12, 15k x 12 - Need a belt - this was easy, was harder gripping the plate between my legs! lol

Tricep DB press
42.5k x 5, 42.5k x 5, 42.5k x 5, 42.5k x 5, 42.5k x 5 (max dumbell is 45k, gonna be running out of DB soon!)

Overhead cable pull down
95k x 5, 95k x 5, 110k x 5, 110k x 5, 110k x 5 (max is 110k!)

Rope pull down
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 (max is 110k!)

Think I need to stick to free weights for the triceps! Found the max weight for the tricep machines @ 95k + 15k in rubber blocks was still too light - Was also chuffed that some random bloke said "feck me, your using the whole stack - you should go to the proper one down blah blah gym - think you'll find it much better with heavier weights". When my current 12 month contract runs out in 2 months, looks like i'm gonna be finding a new smashers gym (and suddenly feel small again when everyone is twice my size!!!)

Some nice lifts Matt, what's you weight at the mo?

damn brother, 15k on the tricep dips is ALOT!!! im currently only adding on 7.5lbs which im guessing is around 4kg?

Currently weighing at 109/110kg. I do need to cut as i'm about 22% BF according to my ****ty BF scales (that said they are pretty ****). Really need to cut and shed about 10% BF for me to be happy (luckily I can lose fat really easy, I drop it without a second thought) so in reality I need to drop 10-15k or about 30lbs of fat in my cut next year. Will put me on around 95-100k or around 15.5 stone.

Have taken a few days off because of my right knee being damaged a little. Will try again from today - gonna have to avoid anything that could put a strain on my legs tho

Biceps (from yesterday...)

A few warm up DB curls... 22.5k x 10, 25k x 10, 27.5k x 10, 30k x 8, 32.5k x 6

DB Curl
30 x 5, 30 x 5, 30 x 5, 30 x 5, 30 x 5

Ez Bar Curl (weight below + bar)
50k x 5, 50k x 5, 50k x 5, 50k x 5, 50k x 5

Hammer Curls
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5

Lying cable curl
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

have you ever tried the usual splits? how comes you train 1 part per day? :)

I train one part a day, as I grow well off it! However, I’m thinking of mixing it up a little, so any advice on routines that are based on 3x a week and do a couple of body parts a day, I’d be happy to consider…

this is what i do, alot of people do similar though :) its 3 days, this is for 3 x 10, but i have been doing 5 reps lately just to change it

bicep + back

deadlifts
pullups
seated or any row

barbell or any curl

chest + tricep

flat bench
incline or decline

dips
maybe close grip bench

legs + abs

squat and maybe leg extensions
straight leg deadlift
calf raises

weighted crunches
leg raises

maybe do some shrugs on back day, and also some rear delt side lateral things and side lateral raises on whatever day you want

:)

Will be trying that from tonite. Should be interesting. Doing a ches/tri day so should be interesting to see if doing dips 1st works best before BB bench press. Have to do it that way IMO as I think i'll fry the tri's if I do it any other way...

be careful though, if your tris fail first you obv wont work the chest till failure

Chest + Tricep Day - Done yesterday

dips
15k x 12, 15k x 12, 15k x 12, 15k x 12

BB Bench Press
127.5k x 5, 125k x 5, 125k x 5, 125k x 3, 125k x 1

Tricep DB Press
45k x 5, 45k x 5, 45k x 5, 45k x 5, 45k x 5

DB Bench Press
45k x 5, 45k x 5, 45k x 1, 45k x 0, 45k x 0 - strength gone on this last 3!