Papa's Journal - Winter of Mass Construction!

No rest between any sets.

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Chest

Incline DB Bench
80lb x 20
100lb x 15, 15
50kg x 15, 13
100lb x 15, 12 

Incline DB Flye
35lb x 12, 12, 12, 12

Cable Cross Overs (each arm)
80lb x 10, 7, 10, 10

Incline Smith Bench
100k x 15, 130k x 8, 6, 4 100k x 12

Sore right elbow so weights not as high as normal.  Still good number of reps, esp at the start!

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Quick session tonite...

 


Ratio is wrong making me look taller/slimmer but its the general idea I wanted to get across of condition.  Currently between 18 stone 7lbs and 18 stone 10lbs.


Swear I don't look anything close to that tho LOL

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And some back shots...
 

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Good going there chap as you say you dont look 18st plus next time get someone behind the camara, picture was a bit dark and we missed most of you when you walked away, dont take it the wrong way its just that it dont show off all your hard work to the best. 
its still better than i can do woukldnt know how to start in uploading a moving picture  

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Diet by www.healthyaction.co.uk

I personally don't understand how I can be as heavy as I am an look so much lighter?  Mind you, it was shot in 16:9 and squished to 4:3 so it does make me look narrower than I am...  weighed this morning - 18 stone 10lb.   Mind you, better than looking fat I guess.  Strange.  Wonder how heavy i'm gonna have to get to actually look big?  

As for camera man - I train alone and so its never gonna happen and the lighting is always sh1t!

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Legs 

Leg Extensions
180lb x 15, 200lb x 12, 12

Smith Squats
100k x 15, 140k x 10, 160k x 10, 180k 8, 200k x F - back felt like it was locking

Leg Press
320k x 15, 360k x 15, 400k x 12, 440k x 12, 460 x 12, 440k x 9

James Calf Raise
Weighted              200k x 10, 10*, 10*
Platform                BW x 10, 10*, 10*
Pointing Toes        BW x 10, 10*, 10*


*done with pauses LOL


Seated Ham Curls
210lb x 12, 12

Good day.  Smith squats were brutal!

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Hello Papa L,...hope you are well today...sorry for asking but in your vid dong the cable flyes...you keep your arms bent at the top of the move, but the guy who showed me that move at my gym (ages ago) told me to keep my arms more or less straight, slightly bent at the elbow...I was wondering, doing the way you do, does it work a different muscle? or is it the same muscle but a different bit of it?...

errrm....sorry if this is a plop question...I'm on a learning curve and have a very curious nature.....i don't mind if you don't want to answer.....thanks if you do tho?...

I find doing it the way I do REALLY works the chest where as the straight arms method just pulls on the tie between the pec and the bicep.  Try it - which ever works your chest hardest is the one to use.   TBH tho if you look on youtube most people do it the same as me....

And ask away hun - happy to answer any questions you have!

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Thanks for taking the time to answer...

Like I say - any time - feel free to drop by at any point hun

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Been feeling a bit poorly this w/e so had the weekend off the gym.

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Hey there...I'm in the middle of making chicken soup with spinach and noodles...I'll send you a virtual pot of it!...ya know....chicken soup is good for the soul....and poorly people...lol.......hope you feel better soon Mr L.....

eck, hope you get better soon !

Do you take any vitamins ?

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

Cheers gals.  Its just a minor stomach upset - nothing serious.  Annoying tho as I got msn battering off the ex because I didn't go out to get the daughter some new shoes

Karra says:
 didnt you get her shoes
Matt says:
 we stayed in i'm afraid as i havent been well
Karra says:
 i'll have to get her some tomorrow
Matt says:
 please speak to me with a bit of respect - you ran 3 hours late and i didn't once speak out of turn
 she did try calling but your fone was off apparently
Karra says:
 my phone has been on all day so thats bollocks

Thats after the first thing she said which was:

Karra says:
 where the hell is she

What a lubbly woman.

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There's a good reason why she's an ex lol

My brother is really suffering with this ex at the moment, he hasn't seen his 2 boys for 3 months now

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

Feel for your brother - never been that far down the route of not seeing her.

Its horrible because as a bloke anything can be claimed against you and you get seen in the eyes of the law as guilty until proven otherwise by the police until seen by the courts.  I've known of mates to argue with their misses and its always been him that's been pulled to the cells or out the house.  Hell she even said she'd report me for abusing them both (not true) and being a sted head despite her deaingl for several years before I met her.  Ho hum.

And she's such an ungrateful cow - I pay beyond the legally required amounts and buy my daughter things far beyond of what is required by law so she has everything she needs and doesn't go without ever.
Still, training is going well and bar the **** from her, life is good

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My brother has no rights to the kids as he's in Japan and things work much differently over there - so frustrating as my family's only access to the children is through him... some women can be total and utter ****s!!

Anyway,  yes everything else is good so huzaaah !

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

Does that make his kids Wapanese or Jelsh?

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Jelsh me thinks

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Just  my daughter being Wenglish I think LOL

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Hello Papa L....early morning check in...hope your tum is under control now.....(unlike mine which has a lot in common with vesuvius!)....as in the overflow.....lol......have a good day.....:)

Hi - seems so - just had 60 grams of whey and 5 eggs and 50g oats - hope so LOL

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Back

DL
200k x 1, 240k x 1, 240k x 1, 240k x 1, 240k x F

DB Row
60kg x 15, 15, 15

Machine Row
285lb x 15, 12, 10 (+2 after second or two rest)

Wide Grip Pulldown
220lb x 10, 10, 12

Reverse Grip Pulldown
220lb x 10, 10, 10

Incline DB Row
55lb 12, 12, 12



Don't take this two seriously

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looking good papa keep it up mate

"I am not an eskimo, I am a Viking"!

"Obsession is a word the fat and lazy use to describe the dedicated"

Thanks - as daft as the video is I figured it'll help me get a better handle on my progress rather than foto's.

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Morning....great vid (I think)...lol...I do something similar in my bathroom mirror as I'm chucking myself around in the morning!...sad to say tho' it is....you have the better view....mwaaaaahaaaaaa........hope your tum is better today......

Cheers Gal - much appriciated for your zany comments - keep em coming as they brighten up my day! LOL

Tum is much better thanks - back to normal eating!

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Decided to start cutting from the end of the month for 8-11 weeks and then rebound for a couple of month and cut upto the show.

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What show are you planning to do Papa? Have my eyes on the 2011 NABBA West as well, but you are rather a large unit. Might look into the UKBFF South Coast Inters after all

 

Morning Papa L,  sorry to ask another numpty question...but...cutting and rebounding?...well I know but rebounding cos I do that with my friends 6 year old in the back garden on the trampoline...so...ahem...KIDDING!!!!!...soz.....seriously tho'...cutting is when you cut out the carbs and try get lean?...and then rebounding...errm. is that when you start eating carbs to look bigger for the competitions?...altho i thought you had to be lean for the comps...errrrmm....you don't have to answer this...I'm just getting my head round the terms I keep hearing about.....hope you're well today anyhoooo.....have a good one....:)....NG....

Chrisla


What show are you planning to do Papa? Have my eyes on the 2011 NABBA West as well, but you are rather a large unit. Might look into the UKBFF South Coast Inters after all

I'm looking for this summer shows - and none of them fit around my plans - not gonna fly to Belfast!

Any NABBA shows around early July time?

Northerngal - rebounding is the process after you've cut heavily and you've got ripped and low body fat levels.  This is an un-natural state for the body to be in.  Its screaming for nutrients to bring the body fat levels back up because its thinking if there is a famine it will die.  When I rebound I re-introduce high levels of proteins, fats and some carbs and heavy amount of steroids. 

This will give you are "rebound" effect where one goes from weighing say 15 stone and 6 weeks later one is 16/17 stone - and its mostly muscle you pack on as the body wants to take up all the nutrients and the steroids force the uptake into protein synthesis.

Put it this way - when I went on holiday in Greece last year, I went from 15 stone to 16 stone 4lbs naturally within 10 days!  With steroids, the effect is even greater.

Hope that helps!

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You could do that show Incredible Bulk did, if you are around same area as me not too far. Its in Gosport, could get invite to Finals from that I believe.

When you finished your keto diet did you introduce carbs slowly, say 50g daily before jumping right into your bulking diet, or did you just jump straight into your rebound, lots of food and smash the weights?

 

Keto - i went straight back in with 500g protein, 200g carbs and 150-200g fats.

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Come and join me i will be doing that one as i only live just around the corner from Thorngate hall, i will be in the over 40 so i wont cramp your style, saying that i dont think i will cramp anyones style and its on the first sat of july 3rd. 

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Sounds good - NABBA I take it?

As of last night, i'm now single tho

Still - will give me focus to get this spot on with no distractions.

Sucks tho.

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yes it is  I am off to see don styler to sign up,  so no turning back now.  

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great stuff papa 240k deadlift your a fcuk beast mate im jelous as fcuk

skinnyjoe313


great stuff papa 240k deadlift your a fcuk beast mate im jelous as fcuk

lol to this...errrm...errmm....impressed then?....lol.....
 
Thanks Papa L, for taking the time to answer.......I'm planning on going to see one of the shows for inspiration so I will be ya know, strutting ma stuff (with the obligatory bag of shame over my head) and chucking in the odd word or two..."bulking, cutting, getting ripped dude", and an assortment of FFFFFs and other such unladylike mutterings....ya know to blend in.....I think that'll swing it....lol.....
 

If beast means fat then yes LOL

Cheers chaps - 240kg is 10kg off the lift from a month or too back.  Can't seem to get it over this tho and my lift is a bit backy too!
And cool - come along.  Always a good mix of men and women (perving!) at the men and then the women competitors (with the men perving lol).

Can't wait for the show!

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