Papa's Journal - Winter of Mass Construction!

Wednesday

Shoulders & Legs

DB Shoulder Press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5

BB Shoulder press
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5

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

A2G Squat
150k x 5, 140k x 5, 140k x 5 - was beat at this point!


Sunday

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 5, 130k x 5, 130k x 5!! PB!!

Weighted Dips
15k x 10, 15k x 10, 20k x 10, 20k x 8

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

Overhead French Press
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5

Tricep Cable Push Down
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5

Well chuffed with my workout today. Really good and felt really strong. 1st week of cut too!

From yesterday - Back & Biceps

Barbell Row
90k x 5, 90k x 5, 90k x 5, 90k x 5, 90k x 5 - concentrating on form here as I was cheating too much with the heavier weight.

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

Dead Lifts
140k x 5, 150k x 5, 160k x 5, 160k x 5, 160k x 4 - funny how the old PB's from a couple of months back now feel comparatively light

Deadlifts had to go last so had to go lighter due to a packed gym. Still a good set of lifts from them and should be back up to 180k next week. An ok session but would have preffered to have done DL's 1st and then the V bar pull down rather than what I was forced to do by sheer numbers of people in.

Next cycle has begun.

500mg PW test eth weeks 1-12
75mg EOD Tren Ace weeks 4-8
50mg ED winny weeks 10-14
PCT (nolva) weeks 14-17

With lots of cardio and reduce intake of food. Around 500 cals dropped per day so far. Down to 17 stone on the nose now 11 days in, 6lb lost.

whats your target weight?

Looking for about 15/15.5 stone when cut. Prolly the latter.

Impressive mate, your flat bench has also come along.
Any update pics before the big cut?

Really good journal this ! you have made some excellent progress. I'll be following this one now I know it exists.

Oh and good work putting up pics , I'm looking forward to seeing your cut results ....in a father of two, hetro sort of way

Will sort some piccies out

Frustrating in a way for me in terms of my strength in my chest as the bench has gone right up, but my chest compared to say my back has only increased in mass a little - seems i'm naturally meant to have a lean chest despite what it can lift

Shoulders & erm not legs - CHEST!

BB Shoulder Press
60k x 10, 60k x 10, 60k x 10, 60k x 10

DB Shoulder press
35k x 6, 35k x 6, 35k x 6, 35k x 6, 35k x 6

Arnold Stylee Shoulder Press and then lateral raise superset
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Decline BB Bench
60k x 10, 80k x 10, 80k x 10, 80k x 10, 80k x 10 - wanted to see if some lighter higher reps on a non-chest day (training it twice a week now) will help the chest a little.

Ab work from ab boot camp - http://www.musclemedia.com/training/BootCamp.asp

And finally Parallel Bar Abdominal Knee Raises

This is the 1st day i've really hit a wall in terms of tiredness due to the drop in cals. Was coping without an ECA stack but i'm gonna have to invest. Decided to lower weights a little but hit the intensity button and win thro that way. Worked well IMO. Decided to drop the leg workout as my letheargy would have given a crap workout on my legs!

Just came back from a 45 min 7km run on the treadmill. Felt good. 1st cardio in a long long time

Did 1st pec injection today (getting ready for using tren EOD). Piece of piss. Feels a little bruised from it being opened but beyond that, all good

Chest & Triceps

BB Bench Press
130k x 5, 130k x 5, 130k x 5, 130k x 4, 130k x 2 - PB!

Decline BB Bench Press
90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8

Close Grip Bench Press
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5

Behind head DB Tricep Lift
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Tricep Cable Push Down
110k x 8, 110k x 8, 110k x 8, 110k x 8, 110k x 8 - Added another three reps to the 5x5.

Changed the routine a little today. Dropped the DB bench press and added in the Decline BB press. Try hitting at a new angle. Also added in close grip bench press to be the change over exercise between chest and triceps hitting BOTH . Finally I added in the Behind head DB Tricep Lift (forget its real name) - a real good work out. Need the dips in there somewhere, prolly before the decline bench press before I lose too much power in my arms

Decided to go with the the t3 now as a helping hand in the cut

Another 40 mins @ 10.5km/h completed this evening with 7.56km jogged (ran the last minute or so at 15km/h to raise the heart). Heart reading said 176 bpm - wonder how accurate that is Calorie reading said 896 cals - wonder how accurate that is

Loving this cardio but the excess size on my legs chafes a little making me have to run with legs a little wider. Fun - i'm sure my body type is meant to be a leaner type than I am now as running seems to come to me quite naturally. Having not run for about a year, canna believe how easy i'm finding it now.

Just refuelled with a lubbly chicken and wholemead bread sarnie. Lavely

Your not really doing cardio with 176bpm are you??

Some how I don't think so. I can't believe that rate is right. Its not getting me out of breath or owt so I don't really believe it. Hell, i'd have to slow it down to something like 7.5km/h if that was the real rate

lol seems a high reading! I take it the aim of the cardio is for fat loss? If so- why not invest in a heart rate moniter? Anything over the 130 BPM mark for some poeple can be catabolic. Just a thought, you know your body better then I do

Anyway, all the best onthe cut

I've posted in the cardio section for advice now mate. That said I used to do HIIT and that was mental for fat loss!

Went from the attached...

Attached Image(s)

To this is about 8 weeks. That was nigh on 4 years ago when I just wanted to get toned and not bigger. Was pleased with the results tbh

Attached Image(s)

Wow, what a transformation! Can't argue with them results mate, be looking forward to the pics of when you finish this cut.

Me too

Just hoping that the muscle i've gained wants to stay and play. The last of those 2 pictures I was about 12 stone and circa 8-10% BF IIRC. Looking to be around 15/15.5 stone and a similar amount of body fat.

Currently weighing in at 16 stone 13 lbs, down 7-8lbs in 2 weeks. Mostly water no doubt, but good all the same. The **** BF scales I have also say the BF is dropping as well so even tho I don't trust them for my true BF the fact that it is dropping is a good indicator in my eyes that its fat and not muscle dropping!