Papa's Journal - Winter of Mass Construction!

Looking in good shape and size from your avatar mate, good stuff.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

Legs & Biceps

A2G Squats

120k x 6, 125k x 6, 130k x 6, 130k x 6, 130k x 2 - had foot in wrong place and felt something tug under my left knee (thank god it wasn't my right calf, seems to be holding up) as I shifted it under weight (that was mistake). Stopped leg workout at this point and moved across to biceps...

Standing DB Curl
15k x 10, 17.5k x 10, 20k x 10, 22.5k x 10, 20k x 10, 20k x 10

Sitting DB Curl (per arm)
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Hammer curls
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Standing EzBar Curl
35k x 10, 35k x 10, 35k x 10, 35k x 10, 35k x 10

Good to be getting back into regular weights again. Running in morning.

Missed cardio - too tired to try.

Gaspari Rep

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Sunday

Shoulders

Sitting BB Press
60k x 8, 80k x 8, 90k x 8, 100 x 8, 102.5k x 8, 105k x 8, 107.5k x 8, 107.5k x 8

Lateral Raises
20k x 8, 20k x 8, 20k x 8, 20k x 8, 20k x 8

BB Shrugs (using pec deck)
149k x 8, 149k x 8, 159k x 8, 159k x 8, 159k x 8

Deltoid Fly (using machine)
70k x 8, 70k x 8, 70k x 8, 70k x 8, 70k x 8 - need to up to 77k next week.


Monday (today)
30 mins @ 130bpm or so.

Back

T-Bar Pull Down (front)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

V-Bar Pull Down
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

T-Bar Pull Down (back)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

DB Row (each arm)
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Chest

BB Decline Bench
117.5k x 8, 117.5k x 8, 120k x 8, 120k x 6, 105k x 8, 105k x 8, 105k x 8, 105k x 6, 95k x 8, 95k x 8, 95k x 8, 85k x 8, 85k x 8, 85k x 8, 85k x 8

OH Tricep Press
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Tricep Cable Pushdown
95k x 8, 155k x 8, 155k x 8, 155k x 8, 155k x 8, 155k x 8

Machine Chest Fly
97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8

A decent work out

Shoulders

Sitting DB OH Press
37.5k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8, 35k x 8, 35k x 8, 35k x 8, 35k x 6

Cable Upright BB Row
60k x 8, 75k x 8, 75k x 8, 75k x 8, 75k x 8, 75k x 8

Rear Deltoid Fly
77k x 8, 77k x 8, 77k x 8, 77k x 8, 77k x 8

DB Lateral Raises
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Front Deltoid Dumbbell Raises
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Some good numbers there on your pressing movements mate.
Why do you do so many sets for your chest? (15sets of bench if I counted correctly)

Slow growth with lower reps and higher weight. I'm training for size not strength. My growth comes from lower weights and higher reps. Sure I can bench 130k odd for 5 but i'd rather build up slowly and gain good size whilst doing it...

Tweaked my right shoulder a little messing around so need to have a couple of days off. Should be back in Monday evening.

Looking lean and mean in the new avvy mate.

www.ugm.org.uk

Arm still feeling sore so leaving it a day or to more to ensure I don't rip owt and put me out for weeks...

Back (On Monday)

Dead Lift
150k x 8, 160k x 8, 160k x 8, 170k x 8, 170k x 6

V-Bar BB Row
100k x 8, 100k x 8, 100k x 8, 100k x 8, 100k x 8

T-Bar Pull Down (to front)
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

V-Bar PullDown
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

Arm/shoulder is still niggly so i'm gonna leave training till weekend to allow more repair.

dont train them until there fully recovered or thay will never heal

Should start training tomorrow even. Shoulder feels sound now.

3 days into PCT. Feel down already. Hate it

All good now. Back in the gym with my chest and tri's tonite.

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Chest & Triceps

Chest
115k x 8, 120k x 8, 122.5k 8, 125k x 8, 127.5k 6, 110k x 8, 110k x 8, 100k x 8, 100k x 8, 100k x 8, 90k x 8, 90k x 8, 90k x 8, 80k x 8, 80k x 8, 80k x 8

Tricep OH Press (done inbetween above sets)
117.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 7.5k x 8

Tricep Straight Arm Cable Pull Down
35k x 10, 50k x 8, 60k x 8, 70k x 8, 80k x 8, 80k x 8

Tricep Cable Pushdowns
95k x 10, 150k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 8

Machine Fly
97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8

Gaspari Rep

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Oh, about a week into PCT. Still feeling quite positive. Normally nolva makes me feel like utter ****e. Which is good. Don't feel bad at all

Mate those are some numbers

Have you injured your legs or somethig how come you are not training legs?

Injured my right leg mate. Between the knee and the calf. Tried starting back a couple of weeks back and then pulled something under my right knee. I'm ****ed in that respect and i've barely trained them since late 06

Gonna try again very soon at a much lighter weight (circa 100k for squats) and take it from there.

ORIGINAL: Papa Lazarou

Injured my right leg mate. Between the knee and the calf. Tried starting back a couple of weeks back and then pulled something under my right knee. I'm ****ed in that respect and i've barely trained them since late 06

Gonna try again very soon at a much lighter weight (circa 100k for squats) and take it from there.

Sounds nasty, i have injured mine too

Do you strap your legs up when squatting?

Don't strap them. I think I may have simply gone too heavy too fast. i've always had powerful legs from just playing footie and perhaps the tendons aren't equal to the strength they contain from the muscle. Thats my theory anyway. Will try building up slowly over summer.

Gaspari Rep

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Are straps worth it?

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Ah rite i get you, i think i did the same as my knee is ****ed now and it has swelled up

I am not sure about straping the legs, maybe someone else reading this could help

Shoulders

DB Flyes
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Front BB Shoulder Press followed by rear BB Should Press immediatley (proper vein popper ).
50k x 10 x 2, 50k x 10 x 2, 50k x 10 x 2, 50k x 10 x 2,

Rear Deltoid Fly
77k x 8, 77k x 8, 77k x 8, 77k x 8, 77k x 8

Seated OH DB Press
37.5k x 8, 37.5k x 8, 40k x 8, 40k x 8, 37.5k x 8, 37.5k x 4

Now var has cleared, feeling quite a bit weaker - may get some IGF and creatine into me.

Been ill over the weekend so couldn't train

Back to the gym tonite

Back

T-Bar Cable Pull Down
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

V-Bar Cable Pull Down
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

Single Arm DB Row
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Bent Over BB V Bar Row
100k x 8, 100k x 8, 100k x 8, 100k x 8, 100k x 8

Deadlift
160k x 5, 150k x 5, 150k x 5, 150k x 5

Overall good. DLs done last so as expected quite poor.

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Day 12 of PCT. Feeling pretty good still at the mo. Strength is still high and doesn't seem to be be dropping. Not eating carefully right now (due to my little on moving 100 miles away) but trying to keep on the straight and narrow in terms of lifting and keeping protein intake up.

Frustrating as i'd cut so well this year and now i've put about 7lbs of fat on. Still I can lose it and if anything, since discontinuing the var i've actually become more vascular on shoulders and tops of the arms, which is a little odd.

Just another 17 days of 20mg Nolva, then 2 weeks of adex at 0.5mg ED and then Bulgarian Tribiulus for a month or so to keep the boys going and getting back online.

Gaspari Rep

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Chest & Tri's

Chest Fly Machine
97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8

Overhead DB Raise
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Incline DB Press
35k x 8, 37.5k x 8, 37.5k x 8, 40k x 8, 42.5k x 8, 45k x 8

Tricep Cable Pushdown
140k x 8, 140k x 8, 140k x 8, 140k x 8, 140k x 8

A quick 40 min afternoon session as I had the dentists and didn't know if I was gonna be in pain afterwards so did it before. Am fine now so may pop out again later on for another chest session, prolly stay longer on the BB Bench.

how many cycle have you odnt now?

ORIGINAL: Papa Lazarou

Day 12 of PCT. Feeling pretty good still at the mo. Strength is still high and doesn't seem to be be dropping. Not eating carefully right now (due to my little on moving 100 miles away) but trying to keep on the straight and narrow in terms of lifting and keeping protein intake up.

Frustrating as i'd cut so well this year and now i've put about 7lbs of fat on. Still I can lose it and if anything, since discontinuing the var i've actually become more vascular on shoulders and tops of the arms, which is a little odd.

Just another 17 days of 20mg Nolva, then 2 weeks of adex at 0.5mg ED and then Bulgarian Tribiulus for a month or so to keep the boys going and getting back online.

Sh!t mate why is that happening? (sorry you dont have to answer if you dont want) that would seriously mess my head up.

The little one is moving away because I split with the ex 2 months back. She's staying with her family for a while. She'll then be moving back a little closer (about 30 miles away) but it will still feel like a huge distance As for fat, thats happened as its nigh on impossible (well I found it) to give a **** really about diet and correct eating. I figured its better to put on some fat than not eat enough.

As for cycles, inc oral cycles (M1T) i'm heading towards about 7-10 since early 2003.

Well dropped them off yesterday. Feel like i'm living in a world of **** right now. Had 3/4 of vodka and 20mg valium to help me sleep last nite. Same again today I think.

Q for you mate - why run the adex after PCT? adex will cause estrogen levels to rebound after being supressed?

^^ IM WITH STUPID!! ^^

"In life, coming second is the first loser!"

This has been discussed in quite some depth before mate - http://www.muscletalk.co.uk/fb.asp?m=1888321&key=

ORIGINAL: Papa Lazarou

Well dropped them off yesterday. Feel like i'm living in a world of **** right now. Had 3/4 of vodka and 20mg valium to help me sleep last nite. Same again today I think.

Sorry to hear about things at the minute mate...

Hang in there

 
www.ugm.org.uk
 
 

ORIGINAL: Papa Lazarou

Well dropped them off yesterday. Feel like i'm living in a world of **** right now. Had 3/4 of vodka and 20mg valium to help me sleep last nite. Same again today I think.

I really feel for you mate i could not imagin not being with my little boy or girl evan though it has not evan been born yet

Stay strong mate

Feeling better today, putting all effort into work.

Thinking fcuk it and may charge back into a cycle in mid July. Haven't used test since mid april and was only on var from then so i'll have 3 months off test, var ain't too surpresive and my runnings feel fine.

Not ideal I know, but I think it'll make me feel more alive. Stupid? Maybe, needed? probably...

Good or bad idea guys? Really wanna give 110% focus back into my training and making this hurt and anger work in a good way rather than lose the gains and get fat(ter) than I have recently...

if you feel ready then go for it