Papa's Journal - Winter of Mass Construction!

hey glad to see you have taken the step toward the baby oiled fake tan thong parade

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another option would be our very own james,  i know he does a great service for the guys he preps

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Legs

Hack Squats
180k x 12, 220k x 10, 240k x 10, 260k x 8 (PB)

Leg Press
360k x 20, 360k x 20, 360k x 20

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

Supersetted...
Leg Extensions
225lb x 12, 225lb x 12, 225lb x 9

Good workout - nice and heavy and my hack squats are getting better.  Nice.

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nice leg session mate.  do you do calfs on a different day?

what sort of diet you following at the moment?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Tends to be around 400-500g of protein, 200-300g carbs and 100g of fats.  Pretty clean.

I do legs twice a week, so tend to hit them once - for me, gaining mass on quads and hams is the main aim of the game atm on the lower body and a thicker back on the top.

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Chest, Shoulders & Triceps

Smith Incline BB Bench
100k x 12, 120k x 10, 140k x 7, 140k x 8

EzBar Skull Crusher
60lb x 12, 100lb x 10, 110lb x 4, 105lb x 10, 105lb x 10

OH Seated Smith Press
100k x 10, 120k x 10, 130k x 8, 130k x 8, 130k x 6

Front DB Raise (each arm)
40lb x 10, 40lb x 10, 35lb x 10, 35lb x 10

Bent Over DB Delt Raise (each arm)
20lb x 10, 20lb x 10, 20lb x 10, 20lb x 10

Tricep Push Down
180lb x 20, 180lb x 20, 180lb x 4

Straight Back Pushdown
70lb x 12, 80lb x 10, 70lb x 12

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Back

DB Row
55kg x 12, 70k x 10, 70k x 10, 70k x 10, 70k x 10

DB Shrugs
85lb x 10, 85lb x 10, 85lb x 10, 85lb x 10

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

Widegrip Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Behind Back Shrug
60k x 10, 100k x 10, 100k x 10, 100k x 10, 100k x 10

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Papa Lazarou


Tends to be around 400-500g of protein, 200-300g carbs and 100g of fats.  Pretty clean.

I do legs twice a week, so tend to hit them once - for me, gaining mass on quads and hams is the main aim of the game atm on the lower body and a thicker back on the top.

are you bulking at the moment?  whats rate is the weight gain?
 
 interesting that you have cabs so low, thats about the same as my cutting diet and i weight alot less than you! always amazes me how different peoples diets are!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Not gaining mate - stuck at 17 stone BUT not on AAS (off for a few weeks now) so not suprising.  Just trying to keep it lean.

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Papa Lazarou


Not gaining mate - stuck at 17 stone BUT not on AAS (off for a few weeks now) so not suprising.  Just trying to keep it lean.

id be tempted to up the carbs by 100-150g a day mate and see how it goes, the fat comes off easily you know that!  your planning on a show now so need to keep moving forward!
 
 

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

I'm looking to keep lean mate - I know i'm never gonna be the biggest chap so will concentrate based on what I know I'm good at - conditioning. 

No point adding 3lbs of of muscle that cannot be seen at the expense of having 3lbs less fat on me that makes me look ripped to shreds rather than just cut.

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keeping lean into a show pays off as you'll have tracing paper like skin and be able to eat into the build up.

bulking into the lead up to your prep is a gamble depending on how far you take it.

for your first show i'd stay lean, work with what you have and build from there so your not doing a crash diet to bring it in.

better to be a good size and ripped than to be big and smooth. (experiance here lol)

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Thats the plan big man.  I'm 17 stone atm, leanest i've been mid bulk but when i tense, I get some striations on chest and shoulders, veins across chest, shoulders and traps and some good definition.  I'm sure if I came at around 14-14.5 stone I should be pretty ripped to pieces, esp with water off me.

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Legs

Hack Squats
100k x 14, 180k x 12, 220k x 10, 240k x 10, 256k x 8

BB Hack Squats
60k x 10, 100k x 10, 100k x 10, 100k x 10, 100k x 10

Leg Press
340k x 20, 340k x 15

Ham Curls
255lb x 12, 255lb x 12

Leg Extension
240lb x 12, 240lb x 10

Started feeling ready to throw (felt a little sickly all day) so stopped at this point

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You haven't got an upset tum again have you ?

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Nah, my misses and my icle sister (who has recently moved into live with us) both have colds and feeling head achely/sickly so I think its some of that. 

Doesn't feel like the bad belly I get from my pancreas/stomach messing up every now and again.

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Hopefully it'll pass soon then

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Indeed - mind you, doesn't help i'm off AAS atm and at the start of PCT so i'll weaken a little too and burn out a little easier!

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Sorry if this has been asked many times. but 101 pages is a lot to look through but what is a typicals days diet.

My Training Journal

Now?  Whilst bulking... 400-500g of protein a day.

8am          82g whey and 100g oats, maybe banana
11am        5 whole eggs, 42g whey and 60g rice
2pm          2 chicken subs or the like and 42g whey or 300g of some kind of meat or chicken and pasta plus whey
5pm          5 whole eggs 42g whey and 60g rice
7.30pm     41g whey in water
8pm          400g chicken, noodles or rice or oats and piles of green veg
11pm        Either 30g cottage cheese or semi skimmed milk and whey

Its not strictly the above but usually amounts to something similar.  As i'm remaining quite lean i'll sometimes have a big mac or the like at the 2pm meal.

Drinks are either black coffee, pints of milk or my personal vice, Vimto!

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Thanks for that. wow you eat loads. I wish that I was able to eat more durin the day.

What whey do you use? You must go through tubs and tubs of it.

My Training Journal

I use boditronics in the main.  I use about 10lbs a month, give or take.  Thing is, I dont do drugs (bar AAS), don't smoke and and don't drink.  I don't go clubbing as a)i'm getting too old for that sh1t and b)naff when sober and everyone is pissed, so £50 a month on whey doesn't fuss me - at least it send me in the right direction.

I did try to eat more pure meat but my pancreas is my weak point and I find if I eat too much my I get pains in my stomach and stops me training - this is why I double up the meals with say 5 full eggs and then a scoop of whey rather than 10 eggs for the meal, which is doable but wrecks my guts.

Going to try to start including more fish in my diet as it is sadly lacking in fish, but I don't like most fish and often it makes me gag.

I'm never gonna be the biggest guy due to my sh1tty stomach/pancreas but i've learned to work with it and slowly building a better body thro it

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fair enough. I know what you mean at the moment im having problems with my stomach can't really think what could be doing it.

Yeah fish is a bit nasty. i get a tin of tuna down me most days which I prefer than having it with stuff.

I wouldn't worry about being massive your big and got great muscle deffinition so I would worry about that at all.

My Training Journal

Chest, Shoulders and Triceps

Incline DB Flye
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10 - 5 second pause at the arms wide position

EzBar Skullcrusher
30k x 10, 45k  x 10, 50k x 10, 50k x 10, 50k x 10 - slow and with strict form AND I have a bursa - ow! feck feck feck!

Smith OH Shoulder Press
100k x 10, 122k x 8, 122k x 8, 122k x 8, 122k x 8

Incline DB Bench
85lb x 10, 100lb x 10, 100lb x 10, 100lb x 10, 100lb x 7

Front DB Raise (each arm)
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Bent Over Delt Flye
25lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Tricep Pushdown
80lb x 12, 90lb x 12, 100lb x 12, 110lb x 12, 110lb x 12

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Nice skull crushing ! .. I fecking hate them

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Cheers babe!

Back

DB Row
55k x 10, 70k x 10, 70k x 10, 70k x 10, 70k x 10

DB Shrugs
85lb x 10, 100lb x 10, 100lb x 10, 100lb x 10, 100lb x 10

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

Close Grip Pulldown
230lb x 8, 230lb x 8, 230lb x 8, 230lb x 8

Machine Curl
150lb x 12, 180lb x 10, 180lb x 10, 180lb x 10, 180lb x 10

Concentration Curls (each arm)
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10

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Legs

Hack Squat
140k x 12, 180k x 10, 220k x 10, 240k x 10, 260k x 8 (PB!)

Machine Ham Curl
270lb x 15, 270lb x 15, 270lb x 15, 270lb x 15

Supersetted by...
Leg Extensions
240lb x 15, 240lb x 15, 240lb x 15, 240lb x 15

Leg Press
340k x 20, 340k x 20, 340k x 20, 340k x 20

Need to start doing some ab's and calf work soon.  Just feeling bolloxed after coming off AAS and energy is low atm - always feel like i'm half asleep!

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the sooner the better for calves mate!

leg presses look brutal

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Funnily enough, leg presses are prolly the easist to get right - hacks are always a bitch LOL

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Chest, Shoulders & Triceps

Incline Bench
100k x 12, 120k x 12, 130k x 12, 140k x 10

Skullcrushers
45k x 12, 50k x 12, 50k x 12, 50k x 10

OH Seated Smith Press
60k x 15, 100k x 12, 120k x 5, 120k x 8, 120k x 6

Cable Pushdown
160lb x 20, 160lb x 20

Supersetted by...
DB Front Raise (each arm)
30lb x 10, 30lb x 10

Bent Over Rear Delt Flye
30lb x 10, 30lb x 10

Machine Flye
240lb x 15, 240lb x 15

Gym then closed, 20 mins early as the chap had to leave

Still, good session after my time off for my bursa problem and interestingly I look in better shape than I have in a long time in the mirrors - maybe time off has = anabolism. 

Eitherway - looking fairly good and muscle seems to be holding despite being a month into a 2 month PCT.

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Great stuff

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou


Chest, Shoulders & Triceps

Incline Bench
100k x 12, 120k x 12, 130k x 12, 140k x 10

Skullcrushers
45k x 12, 50k x 12, 50k x 12, 50k x 10

OH Seated Smith Press
60k x 15, 100k x 12, 120k x 5, 120k x 8, 120k x 6

Cable Pushdown
160lb x 20, 160lb x 20

Supersetted by...
DB Front Raise (each arm)
30lb x 10, 30lb x 10

Bent Over Rear Delt Flye
30lb x 10, 30lb x 10

Machine Flye
240lb x 15, 240lb x 15

Gym then closed, 20 mins early as the chap had to leave

Still, good session after my time off for my bursa problem and interestingly I look in better shape than I have in a long time in the mirrors - maybe time off has = anabolism. 

Eitherway - looking fairly good and muscle seems to be holding despite being a month into a 2 month PCT.

Papa, just out of curiosity where did you think of this training split? its unique in the sense i dont think ive ever seen anyone train like this. How long have you been following this and did it take some getting used to?

Copied it from Kevin Levrone on his blog.  It works for me and my body.  Took no getting into feels very natural

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Papa Lazarou


Copied it from Kevin Levrone on his blog.  It works for me and my body.  Took no getting into feels very natural

ok. So looking at the split it only takes 2 days to train the whole body? how many days a week do you train then?

3 days mate - tm will back and biceps and Weds will be Legs and abs.

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some good liftigng still there mate considering you are now off AAS, 

2 month pct seems a little longer than the norm what does your pct look like?

Strength is oddly high - cannot account for it myself.  Shoulder presses has suffered a little but if anything its down to endurance and tiredness (due to low test) rather than anything in terms of strength.

Pct is:
Weeks 1-3 500iu HGC EOD for 20 day in total (eg 5000iu over 20 days)
Weeks 1-8 1mg Adex EOD
Weeks 1-4 Nolva (using standard protocol extend for a little longer)
Weeks 1-4 Clomid (using standard protocol extend for a little longer)

May run nolva again for another 3 weeks as i've been on for about 18 months with a couple of 8ish week breaks.  Off til end of January.  I know I wouldnt be recovered, but the main thing is to return some normality to the body for 4-5 months.

Glad my misses has a coil tho - with the HGC and clomid i've ran I could fill a swimming pool in a couple of days LOL

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Papa Lazarou


3 days mate - tm will back and biceps and Weds will be Legs and abs.

oh yea 3 days my bad. So do you then have a couple of days break? just curious

Do it twice in a row and then have the 7th day off.   If needed, i'll take the 4th day off if i'm feeling sore or need a break.

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Papa Lazarou


Do it twice in a row and then have the 7th day off.   If needed, i'll take the 4th day off if i'm feeling sore or need a break.

cool cheers for that mate. mite give it a try for 6 weeks see how i get on - worth a try isnit it!