Papa's Journal - Winter of Mass Construction!

Hi Papa

Very impressed with your progress in MT Shape-up so I thought i'd take a butchers at your journal to see how it's done.

Some good lifting, very impressive.


Dan

Are you doing any cardio lately?

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Cheers Tuffy!

No cardio atm as i'm keeping it lean with my diet TBH. I'm not going for all out mass at the expense of condition.  Hopefully at the first timers (either the NABBA in Portsmouth or BNBF in Exeter) I can win on a balance of some fairly decent size and and be absolutely ripped.  One of the chaps I may compete against trains with me at LA Gym.  He has loads of mass and so I may have a problem already LOL  

Anyway - onto the workout tonite...

Chest, Shoulders and Triceps

Incline DB Bench
80lb x 12, 47.5k x 12, 55k x 12, 55k x 12

Incline Smith Press
100k x 12, 130k x 8, 130k x 8, 130k x 8, 130k x 8

Smith OH Shoulder Press
100k x 8, 120k x 8, 125k x 8, 125k x 8, 130k x 8

Quad Superset
Incline DB Bench
100lb x 12, 100lb x 10, 100lb x 9

DB Lateral Raises
100lb x 12, 100lb x 12, 100lb x 12

Cable Pushdowns
100lb x 12, 100lb x 12, 100lb x 12

Machine Flye
100lb x 12, 100lb x 12, 100lb x 12

Gyno flared this week heavily and used to letro and some adex to control it and strength has dropped a little and joints are a little achy.  Bit headachy.  But gyno massively gone again - phew!  Will keep adex up for rest of cycle now.

Dunno what to do tho now.  To compete at the 1st timers, looks like I will have my work cut out!

Sorry if this is a stupid question but whats gyno?

See - http://en.wikipedia.org/wiki/Gynecomastia

Your shoulder press strength is crazy mate, do you do them standing or seated?

Seated mate.  Standing I'd get squished LOL

Legs

Squat
100k x 10, 120k x 10, 140k x 10, 160k x 5 - back just feels weak over about 150k - liable to crumble feels fine above that tho LOL

Leg Press
340k x 20, 350k x 20, 360k x 20, 360k x 20, 360k x 20

Ham Curl
240lb x 12, 240lb x 12, 240lb x 12, 240lb x 12 - done with a slow negative - ouch!

You're going to compete next year ? Fantastic !

2010 is the bestest year to step on stage first time

Yes indeedy!  It may be pushed back towards the end of the year to a later comp as I want some time off, but equally it depends on my condition come January.

You'll ace it !

Hey Papa,

Congratulations on the progress - you look flippin' shredded!

I've been meaning to ask, (completely off topic!), did you and Mama play Counterstrike Source back in the day??

I used to, Mama didn't.

Welshy


You'll ace it !

Cheers Angel

Back & Biceps

Rack Pulls
100k x 10, 120k x 10, 130k x 10, 140k x 10, 160k x 10, 170k x 10, 180k x 10, 190k x 8

Bent Over Row
100k x 10, 100k x 10, 100k x 10, 100k x 10

DB Shrugs
80lb x 12, 80lb x 12, 95lbx 12, 95lbx 12, 95lbx 12

Supersetted by...
Concentration Curls
45lb x 10, 45lb x 10, 45lb x 10, 45lb x 10 (each arm)

Machine Row
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 10 (each arm)

Supsetted by...
Machine Row
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 10 (imediate after the above, no pause)

Supersetted by...
Reverse Grip Curl
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Good luck Papa!

Papa Lazarou

BNBF in Exeter

? Can you elaborate?

http://www.nabba.co.uk/...titions/index.html  - Sorry NABBA.  BNBF I think is Portsmouth?!

Papa Lazarou


either the NABBA in Portsmouth or BNBF in Exeter

Mate, how are you going to compete in a comp run by the British NATURAL Bodybuilding Federation?

Papa Lazarou


http://www.nabba.co.uk/...titions/index.html  - Sorry NABBA.  BNBF I think is Portsmouth?!

I meant the federation, not the date mate.

Perhaps he has some kind of trick up his sleeve!