Papa's Journal - Winter of Mass Construction!

You know what bud, I think I will

Good man :)

I know this is on the other thread but when that one gets killed off this is reminder...

Awesome progress dude ... any idea of before and after bodyfat percentages? Looking very lean indeed!

BF% before = Fat bast@rd
BF% after = skinny b@stard!

I'm guessing about 20% before and maybe just sup 10% after.  Maybe.

17lbs heavier tonite after 13 days away...

Chest, Shoulders & Triceps

DB Bench Incline
85lb x 12, 100lb x 12, 47.5k x 12, 55k x 12

DB Lateral Raise
30lb x 12, 30lb x 12, 25lb x 12, 25lb x 12

Supersetted by...
Cable Pushdown
120lb x 20, 120lb x 20, 120lb x 20, 120lb x 20

Incline Smith Bench
95k x 12, 105k x 6, 105k x 6, 105k x 6

Smith OH Seated Press
95k x 6, 95k x 6, 95k x 8 - gym closed at this point

A light-ish day in the gym after a couple of weeks off.  Not on anything at the mo so really need to kick start it all with a jab of 750mg cyp for this end of week (1.5g a week) and 50mg oxy per day for the next 6 weeks.

Interestingly, had muscle striations showing now i've put on more weight (not necessarily muscle mass). Odd.  Should put on plenty of weight over the next 6 weeks before I come off for the winter (will slowly lower amounts after the 6 weeks over a period of 4-6 weeks to make sure I don't 'crash'.

Back & Biceps

DB Row (each arm, 1-1.5 min rest between sets)
70k x 8, 70k x 8, 70k x 8, 70k x 8

Reverse Grip Close Grip Pull Down
180lb x 8, 190lb x 8, 200lb x 8, 210lb x 8

Supersetted with...
Floating DB Concentration Curl
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10

Wide Grip Pull Down
180lb x 8, 190lb x 8, 200lb x 8, 210lb x 8

Supersetted with...
Machine Curl
150lb x 8, 150lb x 8, 150lb x 8, 150lb x 8

Low Row with reverse grip
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8

Supersetted with...
DB Hammer Curl
45lb x 8, 45lb x 8, 45lb x 8, 45lb x 8

Reverse Grip Curl
30lb x 10, 30lb x 10, 30lb x 10

Legs

Leg Press
260k x 20, 300k x 20, 340k x 20, 360k x 20, 360k x 20, 360 x 4

Seated Ham Curls
155lb x 12, 185lb x 12, 215lb x 12, 255lb x 12, 255lb x 12

BB Hack Squat
120lb x 12, 120lb x 12, 120lb x 12, 120lb x 12

Supersetted with...
Leg Extensions
195lb x 12, 195lb x 12, 195lb x 12, 195lb x 12

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

Chest, Shoulders and Triceps

Incline Smith Press
100k x 8, 110k x 8, 120k x 6, 130k x 6, 140 x 6, 140 x 5

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

Quad Superset
DB Incline Bench
95lb x 10, 95lb x 10, 95lb x 10, 95lb x 10

Supersetted by...
Lateral DB Raise (each arm)
25lb x 15, 25lb x 15, 25lb x 15, 25lb x 15

Supersetted by...
Tricep Cable Pushdown
130lb x 20, 140lb x 20, 150lb x 20, 160lb x 20

Supersetted by...
Front DB Raise (each arm)
25lb x 12, 25lb x 12, 25lb x 12, 25lb x 12

Good day at the gym.  Early days on this rebound and i'm feeling strong (well at least for me!).  Mega chest pumps.  Will try superset again during next week and up weights on the superset by 5lb on DBs and 10lb on pushdowns..

Made my own workout drink which seemed to work.  Isotonic lemon drink (powdered), squash, 3g of creatine and 10g of glutamine.  Seemed to work quite well.  Prolly needs something to aid focus in there but bar that, seems good.

Back & Biceps

Platformed DL
100k x 10, 120k x 10, 140k x 8, 180k x 3, 180x 3

BB Shrugs
100k x 8, 120k x 8, 160k x 8, 160k x 8, 200k x F, 180k x 4

Seated Row (each arm, done seperatley)
180lb x 10, 210k x 10, 240k x 10, 270k x 10

Cable T-Bar Pull Down to front
190lb x 8, 200lb x 8, 210lb x 8, 220lb x 8

DB Concentration Curl
35lb x 10, 45lb x 10, 50lb x 10, 50lb x 10

Machine Curl
150lb x 10, 170lb x 10

papa what failed on the 200kg shrug? was it just grip or did you not feel you got them highenough?

Couldn't get grip - bars are quite worn.  Will try some chalk i've got next week.  Maybe some straps... prefer them - fcuk a great grip, don't need one, just to be able to lift it up!

Legs

Hack Squat
100k x 12, 140k x 12, 180k x 10, 200k x 8, 220k x 6

Leg Press
260k x 20, 300k x 20, 340k x 20, 360k  x 20

Seated Hams
240lb x 15, 240lb x 15, 240lb x 15

Supersetted by...

Leg Extensions
210lb x 15, 210lb x 15, 210lb x 15

Done at that.  Feeling a bit dizzey as i've only eaten a bit today and thew everything up yesterday because of a tooth infection - time to rest!

I think with some chalk 200kg shouldn't be an issue.

With the platform deads, were you standing on plates/platform? Or have the bar raised?

Sorry for the confusion, all deadlifts are platform deads to a powerlifter (as the lifts are done on a 'platform')

For shoulders, have you ever tried/heard of seated powerclean? Quite odd tbh, picked it up from some US powerlifters, it is great for traps and shoulders.

apparently the above is good for rotator cuff i hear, havent tried them yet but might do soon.

Bar is raised in a squat rack so i'm not lifting from the floor.  Less stress on lower back ATM.  Need the back fixed and then it'll be from the floor.

The shoulder work is similar to cuban flyes that I do every now and again...

Chest, Shoulders & Triceps

Incline Smith Bench
100k x 12, 110k x 12, 120k x 10, 125k x 8, 130k x 8, 135k x 8, 140k x 6, 145k x 6

OH Smith Shoulder Press (Seated)
60k x 15, 100k x 10, 110k x 8, 115k x 8, 120k x 8, 120k x 6

Quad Superset
Incline DB Bench (weight x 2)
95lb x 12, 95lb x 12, 95lb x 12, 95lb x 10 - increasing to 100lb next week for the superset!

Supersetted by...
Cable Pushdown
150lb x 20, 150lb x 20, 150lb x 20, 150lb x 15 - increasing to 160lb next week

Supersetted by...
Machine Flye
200lb x 15, 200lb x 15, 200lb x 15, 200lb x 15 - 210lb next week

Supersetted by...
Lateral Raises
25lb x 15, 25lb x 15, 25lb x 15, 25lb x 15 - 30lb next week

Feeling strong.  Liking this bulk big much - still looking lean too

strenght seems to be awesome after the cut mate good incline benching

Seems to be sky rocketing for some reason.  Enjoying it.  Just being wary about my shoulder - last thing I want is a tear now.  May back off a little and do a week or two of high reps, lower weight.