Papa's Journal - Winter of Mass Construction!

Tuesday

Chest & Triceps

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

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

Weighted Dips
15k x 12, 10k x 10, 10k x 9, 10k x 7 - I think I need to move this after the BB bench press and before the DB bench press - my arms were fried

Cable Tricep Pushdown
110k x 5, 110k x 5, 110k x 5, 95k x 5, 95k x 5 - after the dips My arms were properly cained - struggled with 110k. Need to restructure next week - dips 2nd.

Pretty decent work out. Seems I'm close to needing to up the weight to 130k for the BB bench press

Thursday

Shoulders & Legs

DB Shoulder press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5 - Will have to knock these bad boys up to 42.5k now

Deltoid Machine Fly
77k x 5, 77k x 5, 77k x 5, 77k x 5, 77k x 5 - Good change to the shrugs - think I may alternate between this and shrugs to help development my rear deltoid up and overall shoulder strength

BB Squat
135k x 5, 135k x 5, 135k x 5, 135k x 5, 135k x 5 - Good workout again - 150k be warned - i'm comin to get cha!

Stopped the workout there as i've had calf problems going on months so i'm avoiding calf raises for now to see if it can heal on its own. Could have done a lying leg press but felt i'd done a good workout with the above. Pleased

how much you weighing at now?

17 stone and between 3 and 5lbs. Running a minimal dose of 250mg test EW. Can't wait to cut

Dead Lifts
170k x 5, 170 x 5, 170k x 5, 170k x 5, 170k x 5 - PB!!!!! All @ 170k! Was gonna try 180k this week but exhibition at the w/e knackered me out and meant I haven't trained till now - may step to 175k 1st. We'll see. I guess it depends how 180k feels.

V Bar Pull down
96k x 5, 96k x 5, 96k x 5, 96k x 5, 96k x 5 - Slow and in control - worked the back well! Holding back on the 103k as i'm currently getting a good workout from this!


DB Curl
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5 - Maybe ready for 27.5k as this was a bit easy this week.

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - As high as it will go. Still a good workout and still struggle with the last few reps of the last couple of sets so still good. For now!

good gains

Strange tho for such a big man to be only lifting 42.5kg on shoulder press

I manage 44kg 8x3 , that was last & im 12 st ..... more hard work to be done me thinks ...

ORIGINAL: Law84

good gains

Strange tho for such a big man to be only lifting 42.5kg on shoulder press

I manage 44kg 8x3 , that was last & im 12 st ..... more hard work to be done me thinks ...

Your 12 stone and can Dumbell shoulder press with 44kg in each hand? I find that quite impressive

no in that case im mistaken

BB shoulder press 44kg

Oh lol yh I think he does 40kg DB's for shoulder pressing

And welcome to the board Law84, go and introduce yourself in the general forum, you'l get a warm welcome

Aye dumbells not barbell. Can press 80k with a barbell but that needs less control - DB means each arm has to work perfectly on its own but together with the other to peform a perfect lift. Gonna move back up to 42.5k as i'm hitting 5x5 each time or there or there aboutswith 40k - had hit it before but lost strength over the summer due prolly to a poorer diet and not enough cals.

Training alone means getting the b*stard things up is a pain in the arse! SWING, Oh crap not up. Wait 30 seconds, SWING and up we go

Was ill AGAIN this week with a stomach bug on Friday (not sick but very bloated and fevery). Feel prettty much better today but will only do 2x this week in total because of it

Still gains are up, strength is good and all in all i'm chuffed to bits with my progress.

Considering doing some dinosaur training (1RM x 5) rather than the 5x5 for a month or so to see how this can help my strength (don't think i'm gonna gain much more by the end of the year).

Chest & Triceps

BB Bench Press
130k x 5, 70k x 12, 80k x 10, 90k x 8, 110k x 4, 115k x 2, 115k x 2

Weighted Dips
15k x 12, 15k x 12, 15k x 12, 15k x 7

DB Bench Press
45k x 5, 45k x 4, 45k x 4, 45k x 4, 45k x 0 - after being ill felt my lifts crashing here

Cable pulldown with rope attachment
110k x 6, 110k x 6, 110k x 5, 110k x 5, 110k x 0 - At the end, my strength crashed again. Damn bug. Still don't feel perfect now

An OK workout. Tried pyramiding he BB chest press. Due to my stomach bug, i'm not sure if I actually liked doing it. Will have to try again next week to see if i'll do it again or back to the 5x5. Need to do something to hit my chest harder as it seems to be the one area thats not improving as much as the other areas

After needing to recover from the stomach bug - was still recovering from it early tis week i'm just back from another exhibition and i'm completely knackered - will have to leave the gym work till tm - another week with only 2 sessions FFS

Still 2 is better then 0

Just thought Id tell you that roaccutane can lower the immune system if you didn't all ready know.
Might be unrelated, afterall its the time of year most poeple get bugs and colds.

Hope you have a speedy recovery mate, always annoying being ill and not be able to train

Shoulders & Legs

DB Shoulder press
40k x 5, 40k x 5, 40k x 5, 42.5k x 5, 40k x 5 - Briefly pushed it up to 42.5k but struggled. Will try again next week. Wanna hit the gyms max of 45k by March as my target.

BB Shrugs
120k x 5, 120k x 5, 120k x 5, 120k x 5, 120k x 4 - Grip was a bit ****e today. Still not too bad.

DB Flies
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8 - Not too heavy but went for form.

BB Military Press (lifted from the ground)
40k x 5, 50k x 5, 60k x 5, 70k x 2 - Thought i'd try this one and found it an enjoyable one to do. Needs an empty gym for it to work as lifting a 6ft bar in a packed gym could be erm interesting!

Squat
140k x 5, 140k x 5, 140k x 5, 140k x 5, 140k x 4 - Great workout from this. Needed to stop at the end as I think i'd done too much and was getting stars in my eyes

Enjoyable. Enjoyed getting back to the gym following all the crap of last week (being ill then another exhibition). Some interesting lifts and a few bits experimented about and done.

NB I didn't mean DB flies I meant DB latteral raises!

Dead Lifts
180k x 5, 180k x 5, 180k x 5, 180k x 4, 180k x 1 - Could have done this all 5x5 but started feeling a little ill - guess bug is hanging around a little! - Still, 180k is PB!!!!!

V Bar Pull down
103k x 5, 103k x 5, 103k x 5, 103k x 5, 103k x 5 - Up from 96k!

DB Curl
27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5 - Up from 25k!

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 4 - Only did 4 on the last on - felt like I was gonna hurl!

Chest & Triceps

BB Bench Press
100k x 10, 100k x 10, 100k x 7, 100k x 7 - tried a lighter load and higher reps, not sure if I liked it much

Weighted Dips
15k x 12, 15k x 7, 15k x 7, 15k x 7 - I think so many reps on the bench ****ed this right up!

DB Bench Press
37.5k x 10, 37.5k x 10, 37.5k x 10, 37.5k x 6, 37.5k x 6 - Again, as with BB bench

Standing Cable Pushdown
65k x 10, 75k x 10, 85k x 10, 95k x 10, 110k x 10, 110k x 10 - Added this in to hit the tri's harder - more reps as well with lower weight in the most part

Overhead Cable pulldown with rope attachment
75k x 10, 75k x 10, 75k x 10, 75k x 6, 75k x 6

Again trying new things with the chest work. TBH my general feeling is that a 5x5 is hitting my chest harder and better than these alternative styles. Won't be doing high reps lower weight again as I didn't like it much and didn't feel it worked me as hard as I could have. Will try pyramiding once more next week to see if I can get into it. If not, sticking to 5x5. Shame as I thought a change would be good. Obviously there's work in the old 5x5 yet

Shoulders & Legs

Standing Barbell Press (clean and jerk lift)
60k x 8, 60k x 8, 60k x 8, 60k x 4, 60k x 4

DB Shoulder Press
35k x 8, 35k x 8, 35k x 7, 35k x 7, 35k x 4

A2G Back Squat
100k x 30, 100k x 15

DB Lateral Raise
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Tried high reps lower weights today. Tried this going against my last post as i've still got doms from the chest workout. Possibly considering alternative weeks on high/lower weights and reps to see if I get any gains by hitting different fibres that way...

Wednesday

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

V Bar Pull down
96k x 5, 96k x 5, 96k x 5, 96k x 5, 96k x 5 - nice and slow, 96k x 5, seems best as 103k seems too much right now for good form.

DB Curl
27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - all good


Friday

Chest & Triceps

Can't remember specifics as I was in a different gym to normal and bar the free weights, machines may have been setup differently. HOWEVER one thing I can remember is this:

DB Bench Press
50k x 5, 50k x 5, 50k x 5, 50k x 5, 50k x 5 - PB by 5k! Thats over a 10% increase on PB at the end of a cycle! I think in the new year I may need to find a gym that goes heavier

Well chuffed

Oh, someone asked a month or two back the size of my arms. Unpumped they are currently a touch under 18". Up 2" in under a year - with growth scars to prove it!