Papa's Journal - Winter of Mass Construction!

Mate, been reading through your journal, really impressive to see how you've progressed - in the pic above you look awesome, congrats on your progress.

I noticed earlier in your journal you thought your chest lagged behind & you were trying different things, how did you solve this problem as you clearly have above?

Legs

Leg Press
360k x 20, 360k x 20, 360k x 20, 360k x 20 - man that was tough!

Hack Squat Machine
100k x 12, 140k x 10, 140k x 10, 140k x 10, 140k x 12 - A2G with my arse touching my ankles - fcuking horrible - making me wanna hurl LOL

Leg Extensions
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 7

Supersetted with...
Calf Raise
250k x 1 - cramped up straight away!
100k x 10, 100k x 10, 100k x 10, 100k x 10 - cramps all the way doing this - A2G hack squats and clen and calf raises not mixing very well!

Good set - gonna shock my legs this week and do some more leg work on perhaps Thursday after arms tomorrow and then back Saturday...

6weeks and you will be peeled to the bone :)

Martin


Mate, been reading through your journal, really impressive to see how you've progressed - in the pic above you look awesome, congrats on your progress.

I noticed earlier in your journal you thought your chest lagged behind & you were trying different things, how did you solve this problem as you clearly have above?

Believe it or not torn rotator cuff helped me solve it!  I lift lighter as heavy lifting will tear it again - or at least would have 2-3 months back.  Much lighter usually.  I find for my chest, the best growth has been thro getting it pumped as hell and follow the following on a flat bench...

40kg x 25, 50kg x 25, 60kg x 20, 70kg x 15, 80kg x 12, 90k x 10, 100k x as many as possible

I don't always hit those figures, and and slowly sliding the starting weights up a little but all the same, its about getting the muscle pumped.  Also doing the same with my legs and they are growing like nobodies business as well.

I am now introducing heavy days as well (started doing 130k x 6 x 4) but will mainly stick with lighter weights, higher reps.

Hapiface


6weeks and you will be peeled to the bone :)

I hope so.  If not, I think a lil DNP will get me there...

Back

DB Row
70k x 8, 70k x 8, 70k x 8, 70k x 8

T-Bar Row
70k x 8, 70k x 8, 70k x 8, 70k x 8

Bent Over Row (Reverse Grip)
100k x 8, 105k x 8, 110k x 8

Lat Pull Down (Reverse Grip)
200lb x 10, 200lb x 8, 200lb x 8, 200lb x 8

Left at this point.  Got home, head spinning, feeling really sick.  Dozed for 40-50 mins and feeling better.  Blergh!

A bit of a cold weakening me, not enough sleep, early waking and cardio, not enough water and too much clen I think!

How's your back these days dude ?

Its ok.  Know the prob (rotated left side of hip) so avoid dead lifts.  Will be having some more physio to fix when I can afford it.  RC seems to be fairly wells sorted now and the bicep tendonitus seems to have died off too!

Which is ace!

Arms

DB Curl (each arm)
65lb x 12, 65lb x 12, 65lb x 12, 65lb x 12

Supersetted with...
DB Skull Crusher (each arm)
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Ezbar Cable Pushdown
150lb x 15, 130lb x  20, 130lb x  18, 130lb x  15

Supersetted with...
Hammer Curls
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Knee Up
BW x 15, BW x 15, BW x 15, BW x 15

Machine Curls
150lb x 15, 150lb x 15

Supersetted with...
Machine Crunch
255lbs x 15, 255lbs x 15, 255lbs x 15, 255lbs x 15

Upperbody General Workout

Static Contractions
140k x 15 seconds
180k x 15 seconds
206k x 15 seconds
226k x 15 seconds
236k x 15 seconds

Seriously hard work - a lot of pressure on shoulders but a full upper body workout IMO.  See HERE for more.  I liked it.

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

Lateral Cable Raise (each arm)
30k x 10, 30k x 10

And done.  This work tonite was working on tendons, not muscular strength.

Chest

Incline DB Bench
105lb x 8, 105lb x 8, 105lb x 8, 105lb x 8 - wanna do 121lbs but struggling to flick the weight into the air - easily can bench the 105lbers...

Incline Smith Bench
60k x 12, 90k x 12, 95k x 10, 100k x 10, 100k x 10, 100k x 7, 100k x 6

Machine Flye
140lb x 15, 160lb x 15, 180lb x 15, 200lb x 12, 200lb x 12, 200lb x 12

Enjoyed this - benching properly here - down pause and press - working chest hard.  Gonna do DBs first for a while.  Gonna get those 55k/121lb's up next week, even if it kills me

Papa Lazarou


Chest

Incline DB Bench
105lb x 8, 105lb x 8, 105lb x 8, 105lb x 8 - wanna do 121lbs but struggling to flick the weight into the air - easily can bench the 105lbers...

Incline Smith Bench
60k x 12, 90k x 12, 95k x 10, 100k x 10, 100k x 10, 100k x 7, 100k x 6

Machine Flye
140lb x 15, 160lb x 15, 180lb x 15, 200lb x 12, 200lb x 12, 200lb x 12

Enjoyed this - benching properly here - down pause and press - working chest hard.  Gonna do DBs first for a while.  Gonna get those 55k/121lb's up next week, even if it kills me

Out of curiosity, how do you ‘flick the weight into the air’?. Do you place the bells on your knees and then flick them up?. If so you might have more luck cleaning the bells from the floor, onto your shoulders and then sit down on the bench ready to press.

 

I use a circular movement from low to high, the kick out and push feet into ground and arch back unti in position.  Really need to better it!

Shoulders

Smith OH Press (Seated)
60k x 12, 100k x 10, 90k x 10, 95k x 10, 95k x 10, 95k x 7

Supersetted with...
Weighted Crunch
15k x 15, 15k x 15, 15k x 15, 15k x 15
&
Weighted Oblique Twist (each side)
15k x 10, 15k x 10, 15k x 10, 15k x 10

Seated OH DB Press (each arm)
60lb x 12, 70lb x 12, 80lb x 10, 80lb x 10, 80lb x 10, 80lb x 9

Cable Lateral Raise (each arm)
20k x 12, 20k x 12, 20k x 12, 20k x 12

Supersetted with...
Captains Chair Leg Raise
BW x 15, BW x 15, BW x 15, BW x 9

Delt Rear Flye Machine
150lb x 15, 150lb x 15, 150lb x 15

Done at that.  Good work out if sweaty as hell.  Literally was dripping/rolling in sweat.  Still, showed of striations that will show if I lose more BF.

General Upperbody Workout (to aid supercompensation of carbs)

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

Supersetted with...
Decline Crunch
30lb x 15, 30lb x 15, 30lb x 15, 30lb x 15
&
Oblique Weight Twist (each side)
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Incline DB Press
100lb x 12, 47.5k x 12, 47.5k x 12, 47.5k x 12

Supersetted by...
Captain Chair Leg Raise
BW x 15, BW x 15, BW x 15, BW x 15
&
Captain Chair Oblique Twist
BW x 15, BW x 15, BW x 15, BW x 15

Cable Pushdown
110lb x 20, 110lb x 20

Felt sick at this point so left and threw up!

Chest, Shoulders & Triceps

Incline DB Bench
121lb x 10, 121lb x 10, 121lb x 10

Supersetted with...
Knee Up
BW x 15, BW x 15, BW x 15
&
Machine Crunch
240lb x 15, 240lb x 15, 240lb x 15
 
OH Shoulder Press (Standing)
60k x 10, 60k x 10, 60k x 10

Weighted Crunch
15k x 15, 15k x 15, 15k x 15

Incline Smith Press
95k x 10, 95k x 10, 95k x 10

Tricep Pushdown
110lb x 20, 110lb x 17, 110lb x 20

Machine Flye
150lb x 15, 150lb x 15, 150lb x 15

Looking to combine bodyparts that use similar areas to work them harder - hence shoulders, chest and triceps - all used in the pressing movements I do.  Got someone to pass up DBs for pressing, will try 60k DBs next week, or later this week!

think its about time you put some more pics up, before you eat all those wispa bars

Pictures will come.  27th July matey

Want the result to hopefully blow people away

sure you will do

Papa Lazarou


Legs

Leg Press
360k x 20, 360k x 20, 360k x 20, 360k x 20 - man that was tough!

Hack Squat Machine
100k x 12, 140k x 10, 140k x 10, 140k x 10, 140k x 12 - A2G with my arse touching my ankles - fcuking horrible - making me wanna hurl LOL

Leg Extensions
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 7

Supersetted with...
Calf Raise
250k x 1 - cramped up straight away!
100k x 10, 100k x 10, 100k x 10, 100k x 10 - cramps all the way doing this - A2G hack squats and clen and calf raises not mixing very well!

Good set - gonna shock my legs this week and do some more leg work on perhaps Thursday after arms tomorrow and then back Saturday...

wow that looks like a killer of a sesh!!  
seems very quad dominated though, have u considered adding some more hamstring work like SLDL's/leg curls?

My legs are ham dominated naturally so I tend to hammer the quads more to level them out.  Hack squats are done A2G which also hits hams quite hard.

Back

Close Grip Pulldown
200lb x 10, 220lb x 10, 240lb x 10, 230lb x 10

Low Row Reverse Grip
220lb x 10, 220lb x 10, 220lb x 10, 220lb x 10

Reverse Grip Pulldown
220lb x 10, 220lb x 10, 220lb x 10, 220lb x 10

Reverse Grip Curls (fore arms)
20lb x to failure, 20lb x to failure, 20lb x to failure, 20lb x to failure  - god these hurt and got the forearms pump