Papa's Journal - Winter of Mass Construction!

Morning Papa L...just in to say hello, thazzall...good luck with the "no nice food"?...not even a weeensy bit?....gulp!.....;)

Not even a little bit, under my keto diet (CKD) i'm gonna be just about carb free... no carbs, no junk.

So what weight are you at now then?
are you switching meds?
What exactly is your diet gonna look like?
And surely there will be the chance for some nice foods on your carb ups?

Weight:
I'm currently 19 stone on the nose.



Meds:
I’m switching to 900mg test and 450mg tren for 7 weeks and 4 weeks on tren ace alone at around 150mg/eod.
 
Diet is:
8am                  6 eggs
11am                50g whey and 1 tbl spoon of peanut butter
2pm                  As 8am
5pm                  As 11am
8pm                  200g fish and broccoli
11pm                200g chicken and 15g nuts
 
Cheats:
Day of eating long acting carbs not short so sugary crap is right out the window – rice, weetabix, a little toast, cous cous etc will be the order of the day. 

Chest and a little shoulders

Incline DB Bench
Warm Up
85lb x 30
100lb x 15, 15, 15

Working
50kg x 15, 15, 15

DB Flyes
45lb x 12, 12, 12


Incline Smith Bench
Warm Up

60kg x 25, 70kg x 20, 

Working
80kg x 15, 90k x 15, 100k x 15, 110k x 9

Machine Flye
60lb x 12, 70lb x 12, 12

Lateral Raises (each arm)
25lb x 12, 12, 12, 12

Front Raise (each arm)
25lb x 12, 12, 12, 12


Good session considering how sh1t I feel.  Had two much spice on my meal last nite and my guts have been wrecked all day, really bad cramps and sore guts.  Have felt weak all day so all things considered 50kg bench per DB for 15 reps wasn't too shabby

Head Dheli belly for a few days so had the weekend off.  Was sick last night in fact.  Feeling better today and actually started CKD this morning.  Full steam ahead for Rippedville!

good luck mate, it looks like you have a good plan in place.

you say you wont be enjoying nice food, although on your re-feed days, while now you may not consider them foods nice i bet you do at the time.

This is true - never really eat that much junk so shouldn't be too hard

This bug is actually helping tho - I don't feel hungry because of the bug and so by the time it clears i'll be almost in keto so won't have the carb cravings! 

good luck matt on your diet, hope it goes well. Started back training this week after my week off. Are you going to bodypower expo?

Should be, depending on when I have my daughter and if it fits in with that - a 4 year old wouldn't enjoy it half as much as I will LOL

ah okay mate, let me know if you are and we should meet up there. Im going with my dad, looking forward to it. all the best

dont envy you on the diet mate, no way i could do it!  Works for you going on past results though! make sure you get some photos up before you start!

Massive weight your shifting, did u ever get that stuff back from your car?

I walked past la, saturday but it closes at 2, plan to train there 1 day.

Never got anything back Kayne - gone for good.

Daz - will be good and yes i'll get some piccies up soon.  Will be good to chart the progress/lack of LOL

James - sure will do!

Day 2ish

God I love this diet - starting to enjoy it already - stomach feels calm, no tightness and very little real hunger.  If I wasn't 18.5 stone (lost 7lbs of water/food in gut weight since the weekend!) I could easily be anorexic on this diet, so easy to follow!
I just can't wait for 60-70 days to pass - love this diet and being lean

Anything to add to improve my legs days?
 
Currently doing the following (or close dependant on time):
 
·         Leg Extensions x 12 x 3 (to warm up/stretch)
·         A2G Squats x 8 x 3 (+ 1 100kg warm up set of 10-15)
·         Leg Press x 15 x 3
·         Uni-Lateral Leg Extensions x 12 x 3
·         Uni-Lateral Leg Press x 15 x 3
·         Seated Ham Curls x 12 x 3
·         James 90 rep Calf raise Routine
 
Legs have increased from 25” to 29” in the last 3 months.  They have grown like feck.  Calf’s are prolly the weak point now, quads esp the out sweep is/are much bigger.  Hams are nice and thick.
 
What can I change around to keep the mass on the upper legs and increase the size of my calf’s to balance me out?

a lot of it depends on genetics, but you can train calves more frequently and i would also do them at the start of the workouts.

Morning Papa L,

Good to hear all is well in your camp...... Have a good day..... :)

When people say i'm full of sh1t its true - i've lost 11lbs of weight in 4 days now (mainly carb water and food in my system I think) - now 18 stone 3lbs ish.

Thanks Northern Gal - can't wait for the end of day 70 or so - should be nice and lean and mean

Chest & a little shoulders

DB Incline Bench
100lb x 15, 15, 15

Flat Bench (30 secs between sets)
40k x 25, 50k x 25, 60k x 20, 70k x 18, 80k x 12, 90k x 10, 100k x 8

Incline Smith
60k x 20, 80k x 18, 90k x 15, 100k x 12, 110k x 7

Incline Flye
45lb x 15, 15, 12

'Pouring' Lateral Raises
25lb x 12, 12, 12

Front Raise
25lb x 13, 13, 13

Rear DB Raises (laying on a bench on front)
20lb x 15, 15, 12 (well struggled to 15 lol)

OMG this way hard.  Ketones haven't kicked in.  I was running on fumes and everything was incredibly hard.  Head foggy, sleepy and everything hurt lol.   Still job done and some ok weights shifted.