Papa's Journal - Winter of Mass Construction!

in my case i do bench first as if i do dips i wont be able to do anything on the bench.

Will try that next week...

Bicep + Back

DB Curl
30k x 5, 30k x 5, 32.5k x 5, 32.5k x 5, 32.5k x 5, 32.5k x 5, 32.5k x 5 - realised 30k wasn't enough so up it went

Seated Machine Row
98k x 5, 105k x 5, 105k x 5, 105k x 5, 105k x 5, 105k x 5

Hammer Curls
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5

BB Row
80k x 5, 80k x 5, 90k x 5, 90k x 5, 90k x 5, 90k x 5, 90k x 5

Overall a good day. Liking the change - makes the workout quite challanging!

you should be doing deadlifts !!! :)

also back work first because bicep is used loads in it and you dont want you biceps to fail when you do your back moves :)

Usually do DL's - i've pulled a muscle behind my knee 2-3 weeks back so i'm giving anything that heavily uses leg power in the movement (eg squats, DL's etc) some time off till its healed .

Shame as my DL's were beginning to increase quite a bit (for me anyway!)

Shoulders

DB Shoulder press
37.5k x 5, 37.5k x 5, 37.5k x 5, 37.5k x 5, 37.5k x 5 - time to get it back up to 40k. Only prob is I struggle to swing and lift them into position on my tod!

Cable upright row (single hand)
60k x 8, 60k x 8, 60k x 8, 60k x 8, 60k x 8 - fancied more weight and a little change for my rows

DB Lateral Raise
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8 - shoulders felt quite sore doing these today...

BB Shoulder Press
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5 - Would have been second but some git hogged the BB for about 35 mins

All in all, pretty good. Will have legs with shoulders when leg is better hence 4 different shoulder exercises...

From Tuesday

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 4127.5k x 3

DB Bench Press
45k x 5, 45k x 5, 45k x 4, 45k x 5, 45k x 4

Cable Tricep Pushdown
110k x 8, 110k x 8, 110k x 8, 110k x 8, 110k x 8

Overhead Rope Pull
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5

Another pleasing day in the gym. Couldn't do dips as someone hogged the dipping machine and then went straight onto using the pull up part

Why can't people share in the gym?

Dropped the workout today - feeling run down from a really tough week in the office so knocking it thro till tm

Bicep + Back

DLs
150k x 5, 160k x 5, 160k x 5, 160k x 5, 160k x 5, 160k x 5 - Will have to try 170k next week - this was a breeze

BB Row
90k x 5, 90k x 5, 90k x 5, 90k x 5, 90k x 5 - need a longer break after DLs and this should be upped to 100k

DB Curls
30k x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5 - Lowered from last week due to DLs...

Cable Bar Curls
95k x 5, 105 x 5, 105 x 5, 105 x 5, 105 x 5, 105 x 5 - This was remarkable easy!

FFS - Now have a stomach bug keeping me from training - bloody winter

After throwing up till 3am this morning, i've been fine all day. Seems i'm doing much better now

Been refulling slowly today and then will go into hard tm and then train on wednesday - 48-60 hours recovery should be fine, should it now?

mmm thats what I thought the other week mate, I went into the gym and then felt all dizzy and came home after one warm up set lol

Best make sure your fully recovered, no point make your self ill again and being off longer. Keep fluids up

Seems to be alot of stomach bugs going around at the moment.

Hope you get better soon, Iv just recovered from one and its very annoying when you cant eat and train

Hows the cycle going mate, holding much water, acne etc.?

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 4127.5k x 3

DB Bench Press
45k x 5, 45k x 5, 45k x 4, 45k x 5, 45k x 4

Cable Tricep Pushdown
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Overhead Rope Pull
95k x 5, 95k x 5, 95k x 5, 95k x 4, 95k x 4

Felt clearly that strength is still down due the bug. However, i'm starting to fully build up the strength and meals back up to how I was last week. Soon i'll be back on track

ORIGINAL: Cheshire Cat
Hows the cycle going mate, holding much water, acne etc.?

Cycle has gone great. Bench up to 127.5k from around 105k, which is nice . I don't really like salt so my diet is naturally quite low in it, I drink plenty of water and normally only hold a tiny amount per cycle.

Acnewise, it has been fairly low for quite a while. Whilst I have clearly got some red marks on my back, it now doesn't loo like I take steroids to cause the acne and it down quite alot on what it was. When I complete the long cycle i'm on and continue the acctuane i'm fairly sure that the acne will die off completely. Which is great! I could increase the dose now and kill it but during the cold winter months I don't wanna completely **** my lips up

Have 2 weeks of 500mg a week left then down to 250mg till xmas. And then the cut

looking good mate. i just got over a stomach bug too which had me eating like a bird all week and my lifts went down but coulda been from stress as well. good luck with the rest of the cycle.

From yesterday

Back & Biceps

Dead Lifts
170k x 5, 170 x 5, 170k x 5, 170k x 4, 170k x 3 - PB!!!!!

BB Row
100k x 5, 100k x 5, 100k x 5, 100k x 5, 100k x 5

DB Curl
30k x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5 - I'm gonna drop to 25k and see if I can improve the form and stress on the bicep a little

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - PB!!!

Overall a good workout with a couple of PBs!!!

Wonder how much my strength is gonna drop without the deca!

Having a week off. The little one seriously hurt a finger , my misses is having physio on a wrist she broke and in lots of pain and try as I may i'm not getting chance to go in, so i'm gonna accept this week will be impossible to spend in the gym and rest up well until Sunday and then give my body some

wat u weighing in at now?

Right - need to update this

Had the week before this one off and felt a lot better for it.

Tuesday

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 4, 127.5k x 4127.5k x 3

DB Bench Press
45k x 5, 45k x 5, 45k x 4, 45k x 5, 45k x 4

Cable Tricep Pushdown
110k x 5, 110k x 5, 110k x 5, 110k x 4, 110k x 4

Overhead Rope Pull
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 4

Strength a little down, prolly because the DECA is out of my system or almost there and i'm doing 250mg/week of test down from 500mg.


Thursday

Shoulders & Legs

DB Shoulder press
35k x 5, 37.5k x 5, 40k x 5, 40k x 5, 40k x 5 - This is more like it with shoulders - get in the your bitches - back to 40k!!

BB Shrugs
120k x 5, 120k x 5, 120k x 5, 120k x 5, 120k x 5 - found it difficult to grip due to sweat. May have to invest in some chalk.

BB Squat
130k x 5, 130k x 5, 130k x 5, 130k x 5, 130k x 5 - Lowered from PB of 150k as i'd damaged my right knee about 6 weeks ago so i'll need to work back up to the 150k range again

Calf Raise (Machine)
178k x 5, 178k x 5, 178k x 5, 178k x 5, 178k x 4

Back on with the game and feeling good. Gonna try a 170k x 5 DL on Sunday

From yesterday

Back & Biceps

Dead Lifts
170k x 5, 170 x 5, 170k x 5, 170k x 4, 170k x 5 - PB!!!!! Did all @ 170k! Gonna try @ 180k next week. Tried a 1RM of 200k at the end but couldn't do it

V Bar Pull down
96k x 5, 96k x 5, 96k x 5, 96k x 5, 96k x 5 - Up to 103k next time. Liked this - slow and in control - worked the back well!


DB Curl
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5 - Much better pump than at 30k - think i'd gone to fast too quick moving to 30k already.

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - PB again. Can't go any higher tho its maxed the machine out. I do however get a good workout from it at the end of the session so I am gonna leave it in for now.

Overall a good work out and its a real possibility in the next 6 months I should be DL 200k + regularly - hopefully I can keep this steady increase up!

All this is achieved now i'm mostly the deca and majority of test is out my system - now just to cruising on 125mg test monday and thursday till I cut in the early NY 2007! Canna wait to cut!