Papa's Journal - Winter of Mass Construction!

Was well chuffed at the 500kg tho.  Gonna start working on the squats and hack squats as my legs are getting very thick but need width!


Hows things going for you?

Gaspari Rep

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Really good! Feeling very positive at the moment even though I've still got the chest lurgi :/

I'm determined to step on that stage the best shape I can be

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

Same here - had it for weeks and weeks now - at least 6 weeks?

Gaspari Rep

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I blame you then! You had it before me!

I kept waking up coughing last night ... it's doing my nut in

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

Doesn't wake me up much tho, every few nites once or twice at worse.  Just sitting at the top of my left long, coating it with phlem.  That said, its much better than it was a week a go.

Sounded like Darth Vader!

Gaspari Rep

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I'm waking up in coughing fits every few hours... really bloody annoying!

Darth Vader is cool

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

Bet Desmo loves you with that LOL

Gaspari Rep

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Thankfully he seems to be sleeping through it, apart from last night when I got so frustrated I cried :/

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

Well I hope he gave you a big cwch and held you til you slept.

Gaspari Rep

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Yeah he did, and rubbed my back... and last night when I repeated the cying out of frustration :/

He's a good un

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

Sounds it - you are a lucky girl - seems things are going good well for you

Gaspari Rep

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I am a lucky bunny !

Hope you've had a lovely day with Mama

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

I did.  We went to Nando's with my little girl and sister.  A great time was had by all and my daughter ate a massive amount - she LOVES Nando's.

Gaspari Rep

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Arms

Seated BB Curls
80lb x 10, 6, 6, 4 - done INCREDBIBLY slow (veings popping up across shoulders and chest)
80lb x 10, 10, 10, 8 - normal speed

Overhand Pushdowns
100lb x 12, 12, 12, 12

Supersetted by...
Concentration Curls
45lb x 10, 10, 10, 10

Skull Crushers
100lb x 10, 8, 8, 6

Machine Curls
170lb x 10, 10, 10, 6

Rope Pulldowns
70lb x 12, 8, 
60lb x 10, 10

Overhead DB Extensions (each arm)
15lb x 12, 12, 12 ,12

Gaspari Rep

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Went on a water slide with my daughter on Saturday and hit the bottom (being that fat bloater I am atm!) and have had sore guts since then.  Hopefully clears up but booked Dr's later in the week just in case it doesn't clear up (also want to get shoulder x-rayed).

Gaspari Rep

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Back

DB Row
50k x 10, 60k x 10, 70k x 10, 10, 10, 10, 50k x 20 (felt like a feather lol)

Machine Row 
285lb x 10, 10, 10, 10

Wide Grip Lat Pulldown
220lb x 10, 10, 10, 10

Supersetted by....
Incline DB Row on bench
55lb x 10, 60lb x 10, 65lb x 10, 10

Reverse Grip Pulldown
220lb x 10, 10, 10, 10

DB Shrugs
70lb x 10, 8, 6

Guts too sore at this point so went home.  Good day but lacking in DLing due to back/guts being sore from swimming accident.

Gaspari Rep

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Chest

Incline DB Bench
70lb x 20, 80lb x 15, 90lb x 15, 100lb x 12, 47.5k x 11

Incline DB Bench - Partials

80lb x 10, 10, 8, 7

Incline BB
60k x 15, 80k x 10, 90k x 10, 90k x 9 - little tugging on shoulder so was careful here

Incline DB Flyes
55lb x 10, 10, 9, 9

Explosive Inclines (benched with explosive power)
55lb x 12, 10, 10, 9

Good old session.  Shoulder holding up at the mo.  May be in the head but I swear i'm getting more vascular.

Gaspari Rep

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Shoulders

Seated OH Press (no back support)
60k x 12, 80k x 8, 4, 6, 6

Push Press Behind Head
60k x 10, 10, 10, 7

Giant Superset - will up each 5lb next week
Front DB Raise (each arm)
25lb x 10, 12, 12, 12

Supersetted by...
Bent Over Raise
25lb x 12, 12, 12, 12

Supersetted by...
DB Upright Rows
40lb x 12, 12, 12, 12

Supersetted by...
Lat Raises
20lb x 12, 12, 12, 12

Seated OH Rotating Press
45lb x 20, 50lb x 15, 12, 12, 10

James Calf Superset (one after each other, none stop)
Standing Calf Raise 
200k x 10, 10, 6

Followed by...
Platform Calf Raise 
BW x 10, 10, 10

Followed by...
Floored Calf Raise, toes point in
BW x 10, 10, 10

Who's idea was that calf superset?  Third set of weights calf raises and my calves kept giving out

After the weight, wasn't too bad doing it BW - will have to find ways to make that part harder - mwa ha ha ha ha! 

Gaspari Rep

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Haha !! Everyone seems to be torturing themselves with the calf routine !

Might give it a go myself one day.

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

Well I need to work on my calves and doing that a few times a week should help

Forgot, persuaded the Dr to refer me for an Xray! Privately quoted £210 but he said he'd do it then and then and referred me.  Gonna call up the local hospital in the morning and find out what is the best time for me to come and get my shoulder looks at - well chuffed

Gaspari Rep

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Arms

Seated BB Curls
80lb x 12, 12, 10, 10, 9 followed each set by having 5 deep breaths and grinding out as many extra curls as I could do

Skull Crushers
80lb x 12,
110lb x 12, 12, 10, 7, 7

Overhand Pushdowns
100lb x 16, 12, 12, 10, 10

Concentration Curls
55lb x 10, 10, 10, 10, 10

Gaspari Rep

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Legs

Hack Squats
100k x 20, 140k x 15, 180k x 15, 200k x 10, 220k x 10 - done raw - ow!

Leg Press
400k x 10, 10, 8

James Calf Superset Part 1
Machine          200k x 10, 10, 6
Platform          BW x 10, 10, 10
Floor               BW x 10, 10, 10


Supersetted by...
Leg Extensions 
210lb x 10*, 195lb x 12, 12, 12


Supersetted by...

Ham Curl
225lb x 15, 15, 15, 10


James Calf Superset Part 2
Machine          200k x 10, 5
Platform          BW x 10, 10
Floor               BW x 10, 10


Couldn't do part 2 beyond that


Good workout but doing heavy hack squats and  heavy leg press on same day is a none starter LOL

Gaspari Rep

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nice session, but dont know how you do the calf routine twice, i can hardly walk after it

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Cheers!

My legs are by far the strongest part of me.   If the rest of me grew as fast as the legs and were naturally as strong i'd be huge LOL.  Should have mastered the James Superset in a week or two for 2 sets and will then mix it up for seated calf raises in its place.

Gaspari Rep

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Chest

Smith Incline Bench
Warm up          100k x 12, 120k x 10, 
Working            30k x 10, 135k x 8, 137.5k x 4, 130k x 8, 8, 6, 4
Pump               100k x 10, 10, 8, 6


Incline DB Bench
80lb x 15,
90lb x 12, 10, 10, 10


Incline Flye
55lb x 10, 10, 8, 8
45lb x 12, 12, 9, 8


Machine Flye
30lb x 10, 10, 10, 10

Gaspari Rep

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Back 

DB Row 
50k x 20, 55k x 15, 60k x 15, 15, 15, 11

Machine Row  
285lb x 10, 10, 10, 10 - need aim for 12's next time

Incline DB Row on bench 
55lb x 15, 65lb x 12, 12, 12, 10

Reverse Grip Pulldown 
220lb x 10, 10, 10, 10 


Wide Grip Pulldown (warm down)
150lb x 20, 20


Still no deads due to nagging back injury - need some physio I think to bring it back in line.

Gaspari Rep

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Shoulders

Seated OH DB Press
Warm Up          65lb x 25, 80lb x 15
Working            90lb x 12, 10, 9, 10

Seated Rotating OH DB Press
65lb x 15, 12, 10, 10


Front Raise (Each arm)
25lb x 10, 10, 10, 10


DB Bent Over Raise
30lb x 15, 15, 15, 15


Half Moons
25lb x 12, 12
30lb x 12, 12


Not a bad session.  Maybe worth doing some BB presses next week.

Gaspari Rep

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Arms

Seated BB Curls
Warm Up          65lb x 25
Working           80lb x 12, 12, 10, 9


Overhand Pushdowns
Warm Up          50lb x 15
Working           100lb x 12, 12, 12, 10


Concentration Curls
50lb x 10, 55lb x 10, 10, 9


Super'd by...
Rope Pulldown

60lb x 12, 70lb x 12, 12, 10


BB Skullcrushers
Warm Up          95lb x 15
Working           110lb x 12, 12, 11, 12


Incline DB Curls
35lb x 15, 45lb x 12, 12, 10

Think that was it - or to that effect

Gaspari Rep

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nice little arm session

whats weight and condition doing not everything is getting going?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Weight is hovering between 18 stone 5lbs and 18 stone 10lb.  Condition isn't great - but i'm keeping carbs low and proteins high and fat moderate.  

Interestingly I can only pinch an inch when standing but belly ain't flat - but isn't pot belly and abs are still showing - defo think its a slin/hgh belly and sheer amounts of proteins that I eat.
To give an idea of protein yesterday:-

250g whey
20 eggs
2 x 200g beef steaks
1 x 200g pork chop
2.5 x 200g pollock fillet (fish)
2 x pint of milk

Plenty of protein (and real protein, not just whey) in that.

When I train I get pumped in minutes as well, which is nice.  And only 4 weeks into the test/deca/hgh/slin cycle (and only been using slin for 3 weeks, hgh for 2!).  I guess the question on how good my cycle goes will be the pinnacle in 8 weeks and the cut that begins straight after.  

Will be 3/4 weeks into my cut at Body Power expo I think.

Gaspari Rep

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Your farts must stink

Are you going to the expo on the Sat or Sun ?

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

Which day are you going?

Ps you should come and chat at 

http://www.ugm.org.uk/index.php?app=ipchat

Loadsa people you'll know from MT and perhaps other forums!

Gaspari Rep

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Probably the Sunday - did the same last year and was handy because we still had the Saturday to do food prep etc

Just tried that chat thingy and it said I wasn't allowed in :/ Meanies !!

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

Just had words Welshy - you'll can come in the next 5 mins or so

EDIT

Its sorted already - you can come in as you want - just to stop any old person abusing the chat system

Gaspari Rep

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Papa Lazarou


Weight is hovering between 18 stone 5lbs and 18 stone 10lb.  Condition isn't great - but i'm keeping carbs low and proteins high and fat moderate.  

Interestingly I can only pinch an inch when standing but belly ain't flat - but isn't pot belly and abs are still showing - defo think its a slin/hgh belly and sheer amounts of proteins that I eat.
To give an idea of protein yesterday:-

250g whey
20 eggs
2 x 200g beef steaks
1 x 200g pork chop
2.5 x 200g pollock fillet (fish)
2 x pint of milk

Plenty of protein (and real protein, not just whey) in that.

When I train I get pumped in minutes as well, which is nice.  And only 4 weeks into the test/deca/hgh/slin cycle (and only been using slin for 3 weeks, hgh for 2!).  I guess the question on how good my cycle goes will be the pinnacle in 8 weeks and the cut that begins straight after.  

Will be 3/4 weeks into my cut at Body Power expo I think.

sounds good mate, fat can be stored inside the trunk of the body as well, so the belly will flatten off when you diet i would think.
 
you using long or short acting  slin?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Long acting slin, 25iu ED.

And sssssh I am happy thinking i'm getting hooooooooooge not fat Daz

Gaspari Rep

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some ncie weights bein shifted there mate.. 60k DB rows for 15 reps?? awesome..

this calf routine thing..
is that what it is then? machine raise, followed immediately by BW platform raise, followed immediately by BW floor raise?
10 reps each? couple of rounds?
gonna try this tomorro (well today i guess it is now).

  

Bodybuilding Warehouse Board Rep

Hello...sorry to intrude....making my through the journals in search of inspiration and getting by the bucketload...I can't believe the amount of protein you eat in a day....phew.....I'm full after just one egg!.......hope you are well and don't mind me saying hi....

Northerngal


Hello...sorry to intrude....making my through the journals in search of inspiration and getting by the bucketload...I can't believe the amount of protein you eat in a day....phew.....I'm full after just one egg!.......hope you are well and don't mind me saying hi....

Intrude all you like hun - ask any questions and you'll get answers!  As for the protein - people seem afraid of it and eat far too much carbs in my book - yes carbs are easier to eat but they tend to convert to fat easier and I find keep me feeling less full.  So yes, I am well and feel free to drop by any time!


Mr M - You got it - 3 times in a row without break.   James suggests halving the weight on round too, I say thats for pussies!


As for the DB row - its been built up for many a year to get to that - only prob is the next DB is 70kg so bit of a jump LOL

Gaspari Rep

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haha, good work mate.
as for the DB's, mayb ejust work at gettin the reps up on them instead for a while then?? seems ur goin higher rep at the moment on a lot of exercises. looks good mate.

yeh gonna try this calf routine. so u do the round once then straight into the second round??? eeesssshhh.. how u do u even manage t do A single rep on the first exercise second time round?? haha.. lookin forward to it :-(

  

Bodybuilding Warehouse Board Rep