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Papa's Journal - Winter of Mass Construction!

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Author	Message

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 15 January 2010 15:37 Normally 20 tbh but yup - loads of chicken and eggs. And fish LOL Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

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Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 18 January 2010 21:56

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

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bigjack Total Posts : 1159 Reward points : 3289 Joined: 05/03/2008 Location: yorkshire	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 19 January 2010 00:16 Papa Lazarou Normally 20 tbh but yup - loads of chicken and eggs. And fish LOL dude u must be doin 3+ ****s a day!!

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 19 January 2010 07:57 Its all good - lots of protein = plenty to grow with. Rather sh1t it out rather than not have enough! Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Nick_Miramo Total Posts : 1099 Reward points : 5179 Joined: 10/02/2006	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 19 January 2010 11:56 I find salmon and egg whites are rotten to my backside on a weekend, but great to eat! Welcome to the 250kg deadlift club

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 19 January 2010 20:03 Cheers Nick! Felt good to lift the 250! Cannae wait to hit 275kg! Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 20 January 2010 21:15

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

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westy19 Total Posts : 4976 Reward points : 7203 Joined: 24/09/2003 Location: England	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 21 January 2010 09:55 Things seem to be going well for you!! What are you plans for this year then mate, both competition wise and AAS?

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 21 January 2010 10:19

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.

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Papa Lazarou

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Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 21 January 2010 21:15

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.

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 21 January 2010 22:06 when you going to start the next cycle mate? BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 21 January 2010 23:56 Monday 1st Feb at 7.30am Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Mr.M Total Posts : 10687 Reward points : 5838 Joined: 06/03/2005 Location: Wellington, New Zealand	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 22 January 2010 00:02 papa, uve probably explained it somewhere in here, but i cant see any chest days??? sorry if this has already been answered mate Bodybuilding Warehouse Board Rep

bigjack Total Posts : 1159 Reward points : 3289 Joined: 05/03/2008 Location: yorkshire	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 22 January 2010 00:14 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.

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 22 January 2010 07:55

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.

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Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 24 January 2010 14:17

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

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Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:05

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?

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:15 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 BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:23 Well she had big t1ts LOL I'd give her 7 out of 10. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:29 then yes you were ! ha ha BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:39

Thing was, could see her hanging around and talking to me for the full hour with hands pushed behind back, tits out as she did for the brief time we spoke... Indeed the poor chap behind the counter suffered the fate that I ignored LOL

Kinda like this:

Still, it looks like my new grade 2 hair cut is pulling in the punters

- Look like a proper yob now, not the nice chap I usually do LOL

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:43 thats a fantastic picture! lol and the problem with that fate would be??? ha ha know exactly what you mean though go a bit earlier next time then you can chat after your session! lol BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:48

The problem is, well, she was quite fit and i'm taking and from her body language and the fact she was in a more hardcore BBing gym told me she was after a little more than lifting metal - more like a work out!

And the fact my workout would have been sht1e wouldn't help - i'm there to build some decent muscle, not polish my rock LOL

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:50 even better! extra cardio after gym :-) and i know you need the 'cardio' . . . . . . . BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 25 January 2010 21:55 I also need a house to live in - think of what Mama would do if I did LOL She knows some pretty big secrets! Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 26 January 2010 18:06 Off to get an exercise bike on Friday/Saturday so I can do some cardio (of the safe not getting dumped kind) in front of the telly playing xbox Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Welshy Total Posts : 11824 Reward points : 5815 Joined: 28/10/2005 Location: Braintree, Essex	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 26 January 2010 20:46 Sounds like a fab way to pass the time Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 26 January 2010 23:01 Which one!? Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 00:01 both! ha ha BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 00:02 would recommend getting a stepper or cross trainer if its for fat burning though, weight bearing xercises are better BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 15:56 Decided to do 2g test and .5g deca instead of tren. Worried that my shoulder probs could be worsened by tren and deca should cussion it. A damn sight cheaper too! Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 16:10 nice! BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

RACK Total Posts : 13085 Reward points : 5966 Joined: 22/03/2005 Location: Oooop North	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 16:11 Don't usually comment in here mate but always have a read. I've just been lol'in at the girl in the gym bit. Current avi 246lb Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

westy19 Total Posts : 4976 Reward points : 7203 Joined: 24/09/2003 Location: England	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 16:16 Papa Lazarou Decided to do 2g test and .5g deca instead of tren. Worried that my shoulder probs could be worsened by tren and deca should cussion it. A damn sight cheaper too! very nice mate, will also be quite good for being able to switch to the tren when you start dieting for a comp.

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 27 January 2010 22:02

Shoulders

Push Press (BB)
50k x 10, 60k x 10, 80k x 2, 70k x 4, 65k x 6, 65k x 6

Upright Raise (BB)
80lb 10, 90lb x 10, 90lb x 10, 90lb x 8, 40lb x 15

Front Raise (DB)
15lb x 10, 20lb x 10, 20lb x 10, 20lb x 10

Lat Raise (DB)
20lb x 10, 25lb x 10, 25lb x 10, 25lb x 10

Rear Cable Raise (each arm)
12.5k x 10, 12.5k x 10, 12.5k x 10, 12.5k x 10

Rotating DB Press
55lb x 10, 60lb x 10, 65lb x 10, 65lb x 10, 65lb x 6

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Papa Lazarou

Total Posts : 27811
Reward points : 5618
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Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 28 January 2010 22:40

Arms

BB Curls
60lb x 15, 70lb x 10, 80lb x 10, 80lb x 10, 80lb x 10

Overhand Cable Pushdown
100lb x 15, 100lb x 15, 100lb x 10, 100lb x 8

Concentration Curl (DB)
45lb x 10, 50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10

BB Skullcrusher
100lb x 10, 110lb x 10, 110lb x 10, 110lb x 10, 110lb x 10

CG Bench
100k x 10, 100k x 6, 100k x 4 - pulled on shoulder - so stop

Machine Curl
160lb x 10, 170lb x 10, 180lb x 10, 180lb x 10, 180lb x 6

Cable Rope Pulldowns
50lb x 10, 80lb x 10, 80lb x 10, 80lb x 10

An ok sesh!

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Papa Lazarou Total Posts : 27811 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 01 February 2010 13:53 Due to start cycle today, and have had a dodgy belly. Guess I'll delay everything bar the AAS for 3-4 days. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

westy19 Total Posts : 4976 Reward points : 7203 Joined: 24/09/2003 Location: England	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 01 February 2010 13:56 well 3 or 4 days won't make much differencer will it. i bet you can't wait for it to start kicking in!! well done the 5months off too. it must have taken some will power.

Papa Lazarou

Total Posts : 27811
Reward points : 5618
Joined: 16/02/2006
Location: Gaspari Nutrition UK Rep

Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 01 February 2010 21:11

TBH I was in half a mind not to start it again - honestly considered getting off this merry go round!

Chest

Flat Bench
40k x 25, 50k x 25, 60k x 20, 70k x 12, 80k x 10, 90k x 6, 100k x 3 - 30 seconds between sets

Incline DB Bench
80lb x 10, 90lb x 10, 90lb x 10, 90lb x 9, 90lb x 8

Machine Flye
200lb x 15, 200lb x 12, 200lb x 10, 200lb x 10

Machine Bench
195lb x 10, 210lb x 10, 225lb x 10, 225lb x 6

Incline DB Flye
45lb x 10, 45lb x 10, 45lb x 10, 55lb x 6

Being careful on the arm and the fact that i'e got a dodgy belly kept this relatively light.

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westy19 Total Posts : 4976 Reward points : 7203 Joined: 24/09/2003 Location: England	Re:Papa's Sweaty Journal - Count down to Exeter NABBA April 25th 2010! - 01 February 2010 21:24 Papa Lazarou TBH I was in half a mind not to start it again - honestly considered getting off this merry go round! Any particular reason behind that mate?

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