Papa's Journal - Winter of Mass Construction!

your arms look  huge mate if anything slightly bigger than any other muscle group on your upper body, i think you dont realise how big you are!

what is your chest expanded around nips,and your waist around your belly button?

Around chest depending on level of pump its between 49-51" (depending on how utterly tight you hold it against you) and waist, depending on food eaten between 34-35".

Mind you, I know how to explain my back and chest so I can give myself a very wide look when i'm not the biggest.  Big, but not very big.

same stats as me but im 5ft 9,ill be honest though mate looking at you there, you look a hell of a lot bigger than i look in photos,i would of put your arms at 20 in those pics.

your looking really full in the chest as well,i think your looking superb personally.
 
your abs are looking thick they will look awesome when your done cutting.

Cheers chap - always nice to hear kind words

Back

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10

Supersetted by...
Machine Crunch
225lb x 15, 225lb x 15, 225lb x 15, 225lb x 15

T-Bar Row
220lb x 10, 220lb x 8, 200lb x 8, 200lb x 10

Supersetted by...
Decline Crunch
BW x 15, BW x 15, BW x 15, BW x 15

Low Row
250lb x 10, 250lb x 10, 250lb x 10, 250lb x 10

Supersetted by...
Standing Cable Crunch
30k x 15, 40k x 15, 45k x 15, 45k x 15

Felt quite weak today.  Slowing down in terms of energy.  Friday evening carb up can't come soon enough!

Chest

Flat BB Press
40k x 25, 50k x 25, 60k x 20, 70k x 16, 80k x 14, 90k x 12, 100k x 7

Machine Flye
200lb x 12, 200lb x 12, 200lb x 12, 200lb x 12

Incline DB Bench
60lb x 25, 60lb x 20, 60lb x 15, 60lb x 16

Left after that.  Stomach suffered after too much popcorn last nite (had a large popcorn and cola to myself after 6 weeks of very little!) and was ready to chuck!

Shoulders

OH Smith BB Press
60k x 20, 80k x 12, 90k x 12, 100k x 10, 105k x 7, 95k x 12 - 95k to start next time

Front Cable Raise (each arm)
40lb x 12, 40lb x 12, 40lb x 12, 40lb x 12

Supersetted with...
Machine Crunch
70k x 15, 70k x 15, 70k x 15, 70k x 15 - fcuk me they hurt!

Lateral Raise
25lb x 12, 25lb x 12, 25lb x 12, 25lb x 12 - done slowly so hitting the mid shoulders properly, not incorperating other muscle - again hurt and made shoulders properly pumped - dropped the ego not so no worries on weight!

OH DB Press
60lb x 20, 60lb x 13, 60lb x 16, 60lb x 16 - worked out how to get weight up with less stress on arms so did heavier weight - remembered lower weight, more form - again pumping shoulders.  Will try 65lb next week

Supersetted with...

Decline Crunch with 25lb DB
25lb x 25, 25lb x 25, 25lb x 25, 25lb x 25

Rear Delt Flye
200lb x 10, 200lb x 10

Focusing on from and achieving a good pump whilst still working hard.  Letting the ego go.

Arms

Set 1 of supersets

Rope Pull Down
70k x 12, 70k x 12, 70k x 12, 70k x 12

Supersetted with...

Cable Curls
70k x 12, 70k x 12, 70k x 12, 70k x 12

Supersetted with...

Decline Russian Twist (abs, each side)
20lb x 24, 20lb x 24, 20lb x 24, 20lb x 24


Set 2 of supersets
DB Curls
60lb x 10, 60lb x 10, 60lb x 10, 60lb x 10

Supersetted with...

DB Skullcrushers
45lb x 12, 45lb x 12, 45lb x 12, 45lb x 12

Supersetted with...

Standing Oblique Cable Crunch
35k x 12, 35k x 12, 35k x 12, 35k x 12

Set 3 of supersets

Cable Push Down
80lb x 12, 130lb x 12, 110lb x 12, 110lb x 12 - lowered weight as form was all out

Machine Curls
150lb x 12, 160lb x 12, 170lb x 12, 170lb x 12 - start at 170lb next time - good pause at top weight pumping the arm

Knee Up
BW x 12, BW x 12, BW x 12, BW x 12

Started on Ab's over the last week and seem to be getting it together.  Enjoying it.   Getting good pumps.

Back

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10

T-Bar Row
60k x 10, 70k x 10, 70k x 10, 70k x 7 - slow and with form

Reverse Grip Pull Down
200lb x 10, 220lb x 10, 220lb x 10, 220lb x 10

Supersetted by...
Oblique Crunch
BW x 12, BW x 12, BW x 12, BW x 12

Low Row
220lb x 12, 220lb x 12, 220lb x 12, 220lb x 12

Supersetted by...
Machine Crunch
225lb x 12, 225lb x 12, 225lb x 12, 225lb x 12

Forgot to say quite a number of times, I do cardio between 80-100 mins a day, 5 days a week.

Legs

Leg Press
340k x 20, 340k x 20, 340k x 20, 340k x 20

Calf Raise
60k x 12, 60k x 12, 60k x 12, 60k x 12, 60k x 12, 60k x 12

Supersetted by...
Leg Extension
195lb x 12, 195lb x 12, 195lb x 12, 195lb x 12, 195lb x 12

Had 30 mins to train tonite (poor progress foto's took the wind out of my sails, managed to pull it together and get myself to train) and so hit it hard.  Quite enjoyed it.  Last 2 exercises were done none stop, back to back, keeping the intensity well up.  Think i'll start at 360 x 20 x 4 next week for leg press.

Can't work out why i'm holding so much water!

the water is a bitch ain't it mate, it really got to me at times and disheartened me at times leading to slack points in my diet, but just stick with is and you will be fine.

Progress pics 1

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Progress pics 2

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Looking in great shape mate, you have nothing to worry about just keep plugging away and you will end up ripped to the bone.

Just doesnt feel effort in = results out.  I will keep plugging away til ripped - even if this is beyond the end of the shape up comp!

Chest

Flat Bench
130k x 6, 130k x 6, 130k x 5, 130k x 4

Cable Flye (each arm)
30k x 15, 30k x 15, 30k x 15, 30k x 15

Incline DB Bench
100k x 6, 100k x 6, 100k x 8, 100k x 6, 100k x 6

Supersetted with...
EzBar Tricep Pushdown
150lb x 18, 150lb x 18, 150lb x 10, 150lb x 10

Gonna be doing heavy chest days and lower reps and build up I think now....

Papa Lazarou


My arms are a bitch to grow - any suggestions?

your arms are bigger than mine but i prefer to tag them onto the end of chest and back.
 
tri's with chest
 
bi's with back.
 
competitor at my gym told me to do it this way so i dont break down small muscle groups down too often.

Shoulders

Cable Front Raise
40k x 12, 40k x 12, 40k x 12, 40k x 12

Supersetted with...
Cable Lateral Raise
40k x 12, 40k x 12, 40k x 12, 40k x 12

OH BB Press (standing)
50k x 12, 60k x 10, 55k x 12, 55k x 12 - 55k all the way thro next - being careful because of weak RC

Supersetted with...
Weighted crunch
10k x 12, 10k x 12, 10k x 12, 10k x 12
&
Oblique Plate Twist (each side)
10k x 12, 10k x 12, 10k x 12, 10k x 12

Seated DB Press (each arm)
55lb x 12, 65lb x 12, 65lb x 12, 65lb x 12, 75lb x 12, 75lb x 12

Supersetted with...
Knee Up
BW x 15, BW x 15, BW x 15, BW x 15
&
Captains Chair Leg Raise
BW x 15, BW x 15, BW x 14

Me on Saturday...

Attached Image(s)