Papa's Journal - Winter of Mass Construction!

Shoulders

OH Smith Press
60k x 10, 80k x 10, 85k x 10, 90k x 10, 95k x 10, 100k x 10, 105k x 6

Seated OH Press
60lb x 15, 65lb x 12, 70lb x 10, 75lb x 10, 75lb x 6 - really deep presses using the shoulder, elbows past paraellel

Bent Over Raise
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12


Single Arm Machine Press (each arm)
90lb x 10, 90lb x 10, 90lb x 10, 90lb x 8


Cheeky set of incline DB chest press (partials)
65lb x 10, 70lb x 10, 75lb x 10, 75lb x 8, 75lb x 8 - really hard work!

Cable Front Raise
12.5k x 10, 12.5k x 10, 12.5k x 10, 12.5k x 10


Cable Lat Raise
12.5k x 10, 12.5k x 10, 12.5k x 10, 12.5k x 10


Upright Row
70lb x 10, 70lb x 10, 70lb x 10, 70lb x 10 - performed with good form


Really enjoying it at the mo.  Shoulder is a little niggly but nothing too bad.  Having some work again on 19th so looking forward to that

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Chest & Triceps

Incline DB Press - Weight each arm and partial
70lb x 10, 75lb x 10, 80lb x 10, 85lb x 10, 90lb x 10, 90lb x 6

Incline BB
80k x 8, 80k x 8, 85k x 8, 85k x 6

Flat BB
60k x 20*, 80k x 15*, 95k x 12, 115k x 6

BB Skullcrusher
75lb x 12, 75lb x 12, 85lb x 12, 85lb x 12, 85lb x 6

Overhand Pushdown
80lb x 12, 90lb x 12, 90lb x 12, 90lb x 12, 90lb x 12

Machine Bench
180lb x 10, 180lb x 10, 180lb x 10, 180lb x 10

Gaspari Rep

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whats the weight doing at the moment mate?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

I'm steady at around 16 stone 10-12lbs. 

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whats the plan for after xmas then mate?  I saw your planned for jan/feb time?

Is that gonna be pre-contest cycle if you are planning to compete in April, or are putting that off for a while and doing a proper bulk then cut? to compete later in the year.

I'm gonna delay competing till later in year - I needed 5 months off to let my body have a time without anything external hormone related going in and out.  Almost over now tho - just 6 weeks!

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Papa Lazarou


I'm steady at around 16 stone 10-12lbs. 

pretty good then mate, considering how long you have been off! reckon there will be some good gains to come when you get back on as well!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Its eating a nigh on perfect high protein diet, lower carb diet with moderate fats (450g + protein a day)  thats done i I reckon.  I've lost a little strength but nothing worrying and its still not too bad (doing 140kg off cycle aint bad for me).

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Legs

Squats
Warm Up            60k x 12, 100k x 12
20 Rep Squat     145k x 20
Smith Squat        80k x 10, 100k x 10, 120k x 10, 140k x 10, 140k x 5

Leg Press
280k x 30, 280k x 30, 280k x 25


Supersetted by...
Ham Curl
255lb x 15, 255lb x 15, 255lb x 15


Supersetted by...
Leg Extension
225lb x 15, 225lb x 15, 225lb x 10


Supersetted by...

Calf Raise
140lb x 10, 140lb x 10


Good workout.  20 rep squats are steadily increasing.  Hopefully hit 155kg by year end.  Assuming 150kg is alright next week

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Back

T-Bar Row
40k x 12, 60k x 12, 70k x 10, 70k x 9, 70k x 7

Deadlift
165k x 1, 205k x 1, 225k x 1, 255k x F - tried 255k but failed.  Will make that my target for end of March

DB Row
55k x 12, 55k x 12, 55k x 12, 55k x 10 - will aim for 15 reps next 


Wide Grip Pulldown
200lb x 9, 200lb x 9, 200lb x 7, 200lb x 7 - partials - no back swing to pull the weight down


Low Row
180lb x 12, 200lb x 12, 200lb x 12, 200lb x 12 - strict - no use of legs

Incline DB Curls (each arm)
35lb x 12, 40lb x 12 - RC tugging so decided to call it a nite.

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Papa Lazarou


I'm gonna delay competing till later in year - I needed 5 months off to let my body have a time without anything external hormone related going in and out.  Almost over now tho - just 6 weeks!

Hi mate just dropped in ,as time short for me and i speard my self thin as it is,family life.
 
Sounds like you have made good gains and good feed back on your work out there to.
Why do you need 5 months off ?
 
Daz
 

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

Nice deadlifting, i am sure once you go back on you will smash that 255k!!

Because I was on for about 18-19 months, with just a couple 4-8ish week breaks.   Just wanted to stop everything, train naturally for a while and then let eveything become used to running in a normal natural way and then hit with a big dose of test, slin and hgh to give hopefully abnormal gains due to receptors being all fresh and not used to the gear.  

Maybe.

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westy19


Nice deadlifting, i am sure once you go back on you will smash that 255k!!

 

Ta.  TBH if it wasn't for my fcuked lower back i'd be able to do much more more than I do - really found 225kg a doddle.  I listen to my back now tho - I could feel the fibres starting to give that pulling feeling so after a couple of attempts I decided to leave it.  Would like to think I could do 275kg by the end of 2010.  

Maybe!

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Shoulders

OH Seated Press
60lb x 12, 65lb x 12, 70lb x 12, 75lb x 12, 80lb x 12, 85lb x 12, 90lb x 12

Front Raise (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12 


Bent Over Delt Flye (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12


Machine Press
150lb x 10, 165lb x 10, 180lb x 10

All the done was done in 25 mins 

Came out wheezing and pouring in sweat LOL

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Chest & Triceps

Incline DB Bench
65lb x 12, 75lb x 12, 80lb x 12, 85lb x 12, 90lb x 10, 95lb x 10, 95lb x 9

BB Skullcrusher
95lb x 8, 95lb x 8, 95lb x 8, 95lb x 8


Incline Smith Press
100k x 10, 120k x 5, 120k x 5, 120k x 6

Tricep Pushdown (strict at waist height down)
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12, 90lb x 12

Face Pulls (for RC)
15k x 12, 15k x 12, 15k x 12, 15k x 12


Neck Pulls (for RC)
15k x 12, 15k x 12, 15k x 12, 15k x 12


Ok day but doing shoulders and then chest the day after made the shoulder ache.  Mistake really.

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Legs

Squats
60k x 12, 100k x 12, 130k x 12, 150k x 9 (out of 20) - felt a twinge in my lower back so killed the 20 reps then and there

Smith BB Lunge 
60k x 12, 80k x 12, 80k x 12, 80k x 12 - ow fcuking ow!  What a great exercise

Leg Press
300k x 30, 300k x 30, 300k x 30


Supersetted by...
Ham Curls 
255lb x 15, 270lb x 15, 270lb x 15

Supersetted by...
Leg Extensions
225lbx 15, 240lb x 15, 240lb x 10

Supersetted by...

Seated Calf Raise
140lb x 12, 140lb x 12, 140lb x 12

Gaspari Rep

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ah, crap with the back!  im getting it pretty much every leg session as well.

you reckon you would have hit the 20 reps with the 150kg?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Well, did 145kg last week so I reckon so.   

Learned not to try to work tho twinges tho with my back and shoulder.  Its that that wrecks them - carry on, just not doing that exercise that is damaging that day.  May have also over done it with 130kg as well - prolly should have jumped straight to 150kg from 100kg as I absolutely coasted the 130kg.  
Also did it unbelted which is possibly why it twinged.   Prolly will get hold of a nice wide belt after xmas for more back support.

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Oh, forget to say - can't wait to see what happens when i'm on aas and the hgh - i've got fresh stretch marks on my arms and chest (not huge, but considering i'm training naturally 1st time in 18 months) and my legs now rub like anyone's business (which is f/_/cking annoying!).

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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.

Gaspari Rep

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

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

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

Gaspari Rep

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hi mate, hows the stomach feeling  now?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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!

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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

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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

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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!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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!

Gaspari Rep

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

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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

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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).

Gaspari Rep

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carefull with the shoulder after having it jabbed mate

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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.

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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!

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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

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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

http://www.ugm.org.uk/

the tren of forums
 

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.

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thanks for replying mate,
 
 25 eggs every day! wow

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