Papa's Journal - Winter of Mass Construction!

Every now and again - 16th July was the last time ^^^ did a pull and push day.

Not very often tho as I have twisted hip on the left that i'm having physio.  You don't have to DL to be built mate

Legs & Abs

Hack Squat
100k x 6, 140k x 6, 180k x 6, 220k x 6, 240k x 3

Leg Press
220k x 12, 260k x 12, 300k x 12, 340k x 10

Supersetted with...
Machine Crunch
240lb x 12, 240lb x 12, 240lb x 12

Leg Extension (5 angled out, 5 straight, 5 angled in)
150lb x 15, 150lb x 15, 150lb x 15, 150lb x 15

Supersetted with...
Calf Raise
240k x 10, 240k x 10, 240k x 10, 240k x 10

Supersetted with...
Captains Chair Raises
BW x 10, BW x 10, BW x 10

Chest, Shoulders & Triceps

Incline Smith Press
100k x 6, 105k x 6, 110k x 6, 115k x 6, 120k x 6

OH Smith Press
100k x 6, 105k x 6, 110k x 6, 115k x 6, 120k x 6

DB Incline Press (weight x 2)
80lb x 12, 100lb x 12, 100lb x 12, 100lb x 12, 100lb x 12

Lateral Flye (weight x 2)
25lb x 15, 25lb x 15, 25lb x 15, 25lb x 15

Supersetted with...
Tricep Cable Pushdown
120lb x 20, 120lb x 20, 120lb x 20, 120lb x 20

Machine Flye
200lb x 20, 200lb x 20, 200lb x 20, 200lb x 15

Good session today!

iam doing a push/pull/legs too mate enjoying it very much.

And ur looking great mate , good work

Thanks buddy - keep up the good fight

where the legs pics then??? lol

One mo!

My wheels

Attached Image(s)

Looking absolutely awesome mate, great guns!

Jimbo

looking ok to me mate!  calfs need some work, but then so do most peoples!

Pap, must say bro, your looking fcuking awesome, cant fault you mate

Cheers Bud!

Back & Biceps

Reverse Grip Pulldowns
180lb x 12, 190lb x 12, 200lb x 12, 220lb x 12

Wide Grip Pulldown
180lb x 10, 190lb x 10, 200lb x 10, 230lb x 10

Supersetted with
Standing DB Curls
55lb x 10, 55lb x 10, 55lb x 10, 55lb x 10

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

Supesetted with
Floating Concentration Curls
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10

Farmers Walk DB Shrugs
80lb x 30 seconds, 80lb x 30 seconds, 80lb x 30 seconds, 80lb x 30 seconds

All done last night.

Legs

Straight Leg Calf Raise (using leg press)
60k x 12, 100k x 12, 140k x 12, 180k x 12, 220k x 12, 220k x 12, 220k x 8

Hack Squats Machine
100k x 12, 140k x 6, 180k x 6, 220k x 6, 200k x 3

Leg Extension (angled in x5, straight ahead x5, out x5)
150lb x 15, 150lb x 15, 150lb x 15, 150lb x 15

Hams Machine
150lb x 12, 210lb x 10, 210lb x 10, 210lb x 10, 210lb x 8

Steady day.

More legs...











My wheels

what smooth hairfree legs you have. . . lmao!

looking nice and lean mate, good work!

snap on the laptop!

LOL nice one mate - need to trim them again for the hols

mate ur ready for the stage imo

Cheers bud - think i may try it out next year - would be interesting to see where I place - esp with extra mass I should be holding by then

Looking well mate think it might be time for you to hit the stage next year ;)