Papa's Journal - Winter of Mass Construction!

yea last thing you want is injury. maybe just try get that 145 for 8 reps :-)

Lol - will do boss

apparently if its too heavy just try harder thats what my training partner tells me

Will get Mama there to spot me (the bar is a bit sticky at heavier weights) and I should hit 150kg tbh.  Don't trust the right shoulder to do it free weights bar DBs mind you...

Definitely not worth risking tweaking that RC Papa.

Do you do much specific RC strengthening exercises?

I do things like cuban flyes and other similar RC exercises between lifting the weights, so yes.  I listen more to my body more these days - if its hurts more than a little, I stop!

Back & Biceps

Wide Grip Pulldowns
200lb x 12, 210lb x 8, 230lb x 8, 250lb x 8

Supersetted with...
DB Concentration Curls (each arm)
35lb x 10, 45lb x 10, 50lb x 10, 50lb x 10

Reverse Grip Pulldowns
200lb x 8, 220lb x 8, 230lb x 8, 250lb x 8

Supersetted with..
DB Hammer Curls (each arm)
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10

Smith Machine Rear Shrugs
100k x 8, 110k x 8, 120k x 8, 130k x 8, 140k x 8 150k x 7, 160k x 7

Gym then closed... didnt get chance for machine curls.

Song on your progress vid page 95.........what is it? liking it. Nice transformation aswell.

The song is Step Up by Drowning Pool matey

Legs

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

Hack Squat
140k x 8, 180k x 8, 220k x 8, 240k x 6

Seated Ham Curl
240lb x 12, 270lb x 10, 255lb x 12, 255lb x 12

Leg Extension
210lb x 12, 210lb x 12 - stopped at this point - stonking headache started developing after the heavier work earlier on stopped me.  Still, all good!

Chest, Shoulders & Triceps

Smith Incline Chest Press
60k x 8, 100k x 8, 110k x 8, 120k x 8, 130k x 8, 140k x 8, 150k x big fat fail LOL

Overhead BB Seated Shoulder Press (not smith)
60k x 10, 70k x 10, 80k x 10, 90k x F, 85k x 8, 85k x 8

Reverse Grip Bench
60k x 8, 60k x 8, 70k x 8, 80k x 8

Quad Superset
Incline DB Press
85lb x 12, 85lb x 12, 85lb x 12, 85lb x 12

Supersetted by...
Lateral Flyes
25lb x 12, 30lb x 12, 30lb x 12, 30lb x 12

Supersetted by...
Cable Pushdown
150lb x 20, 150lb x 20, 150lb x 20, 150lb x 20

Supersetted by...
Machine Flye
240lb x 15, 240lb x 12, 240lb x 12, 240lb x 7

Reverse Grip Tricep Cable Pulldown
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12

Pulled my shoulder a bit before I had started being stupid lifting a plate on with one arm.  Shoulder felt tight and some bad bicep jabs have left my arms/shoulders feeling tight.  Not the best workout but far from a waste.

Back

DL
100k x 10, 120k x 10, 120k x 10, 120k x 10

Bent Over Row
80k x 8, 90k x 8, 90k x 8, 90k x 8 - done with great form, and contraction

Wide Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8

DB Shrugs
80lb x 10, 80lb x 10, 80lb x 10, 80lb x 10

Back was quite achy tonite and had to rush for meeting with landlord.  Still, trying to do more DL and rows at the mo to increase my feeble back width!

Legs

Box Squats
120k x 10, 140k x 10, 160k x 10, 170k x 10 - starting with box squats to bring my lower back up to strength before changing to standard squats when it can handle the stress

Seated Ham Curls
245lbs x 10, 245lbs x 10, 245lbs x 10, 245lbs x 10

Leg Extensions
210lb x 15, 210lb x 15, 210lb x 15, 210lb x 15 - done 5x feet pointing out, 5x facing straight on and 5x angled in

Hack Squat
140k x 8

Stopped at the hack squats.  The box squats had irratated my back injury (gone 1 hour after) and doing hacks became too painful.  Defo need physio on it.

Still, trying to do more DL and rows at the mo to increase my feeble back width!

Do you dissapear when you turn to the side mate?

Yup - head on I look quite wide, side on, pathetic!  Thickness was MUCH wider when I was DLing decent weight.

See below:

March 2008


May 2009:


Thats before the cut, back is even less wide because of the lack of fat!

Try rack deadlifts from knee height for the back.    
Don't involve legs to same degree and easy on lower back.

Have tried some, still painful but not quite as much.  Will try them again from a little higher.

Chest, Shoulders & Triceps

Standing Cable Flyes
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Supersetted by...
Reverse Grip Bench
60k x 8, 60k x 8, 80k x 8, 80k x 8

Incline Smith Bench
60k x 8, 100k x 8, 110k 8, 120k x 8, 130k x 8, 140k x F - felt tired and weak on this today,  in hindsight, need to do first!

OH Seated Smith Press
60k x 8, 100k x 8, 110k x 8, 120k x 8, 130k x 4

Incline DB Press
85lb x 12, 85lb x 12, 85lb x 12

Supersetted by...
DB Lateral Raise
30lb x 12, 25lb x 12, 25lb x 12

Supersetted by...
Cable Pushdown
150lb x 20, 150lb x 14, 150lb x 16

Supersetted by...
Machine Flye
240lb x 12, 200lb x 12, 200lb x 8

Strength was all over the shop.  Not enough general carbs I think and starting the workout on the machine flye and reverse grip bench effected the whole thing.  Next time, back to the usual order!

Legs

Box Squat
20k x 10, 100k x 10, 140k x 10, 180k x 10

Hack Squat
120k x 10, 160k x 8, 200k x 8, 220k x 8

Leg Extension
210lb x 15, 210lb x 15, 210lb x 15, 210lb x 15

Ham Curls
240lb x 15, 240lb x 15, 240lb x 15, 240lb x 15

Calf Raise
200k x 10, 200k x 10, 200k x 10, 200k x 10

Back feeling very tweaky so being careful.  Not as heavy as usual.  May drop box squats and return to more Leg Pressing - less pressure on the spine.

Back

BB Shrug
100k x 10, 130k x 8, 130k x 8, 130k x 8, 130k x 7

Bent Over Row
90k x 8, 100k x 8, 100k x 8, 105k x 8, 110k x 7

DL
100k x 10, 120k x 10, 140k x 10, 150k x 10, 170 x 7

V-Bar Pulldown
200lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Trying to do a back width day and then back detail day (this is width obviously with the compound movements in the most part).  Sure I missed one out LOL