Papa's Journal - Winter of Mass Construction!

22/01/07


25/02/07


Leaning out and back detail coming out

Yesterday did 38 mins @ 9km/h. 600 odd cals burnt. Back to the gym to run tonite and a back day this evening

Good news for me is abs are starting to poke thro even now when i'm about 15-20lbs off target weight - only when hunched forward a little but its all good - wasn't expecting them for another 10lbs odd

40 mins this morning @ 9km/h. 600 cals.

Back & Biceps

Dead Lift
160k x 5, 170k x 5, 180k x 5, 190k x 4, 190k x 5, 200k x 1

BB T-bar row (using V bar!)
100k x 8, 100k x 8, 100k x 8, 100k x 8 - if its good enough for arnie its good enough for me!

Dead Lift
100k x 10, 100k x 10, 100k x 9 (grip went on the last one)

DB Curl
20k x 8, 20k x 8, 20k x 8, 20k x 8 (VERY slow and painfully done ).

EzBar Curl
40k x 10, 40k x 10, 40k x 10, 40k x 9

And at that I stopped as cardio and a back day aren't fun. Horrible in fact. At this point my body said do another curl or back exercise and you are gonna see you 5.30pm dinner all over again. So I stopped

Good day but too tiring and too much to do cardio and a back day. Will NOT do both on the same day again!

38.5 mins @ 9.5km/h. Also sped up for the last 3 mins to 14km/h, then 15km/h and finally 16km/h. Treadmill claimed about 700 cals and 6km run.

Cardio off this morning - body needed a rest from the jogging. Shoulders day tonite.

Got a sore throat tonite so giving the lifting a miss - hopefully i'm better tm.

Throat feeling better. I'll try the gym and hope glycogen levels are high enough with some Eph to boost me

ORIGINAL: Papa Lazarou

Throat feeling better. I'll try the gym and hope glycogen levels are high enough with some Eph to boost me

Normally does the trick mate IMO...

Must say your new avatar pic - you're looking much leaner and bigger (if that makes sense)

How much longer you're planning on cutting mate??

Shoulders

Sitting DB OH Press
40k x 8, 40k x 8, 40k x 8, 40k x 8

Standing BB OH Press
60k x 8, 60k x 8, 60k x 8, 60k x 6

Standing Lateral Raise
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Standing DB OH Press
22.5k x 8, 25k x 8, 22.5k x 8, 22.5k x 8

Standing Cable Cross Over (weight x 2)
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8

Single Arm Reverse Wood Chop
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8,

Another good workout. Eph did its job and throat feels fine Will be back in the gym for my cardio at 8am in the morning - feeling good, starting to look great - yay me

Mick - Cutting for another 6-7 weeks. Basically as long as I need to get the look I want for the summer. I think around 15 stone or so, maybe a little less will make me happy. Thats about 15-16lbs of fat to lose. Definatley do-able with plenty of cardio which i'm starting to enjoy. Getting more vascular as each day passes - indeed when i'm running veins actually pop up in my shoulders which is a nice change to the look around 6 weeks ago. I think essentially I want rolling vein down my centre of my biceps and a couple leading off around the bicep - its there and pops out during exercise but not there without exercise so I guess its getting the fat down that little bit more.

Annoying really as my abs shows at stupidly high fat levels so why can't my veins

Oooh forgot - Pull ups!

BW x 20, BW x 12

Arm Work

Bicep Curl & Dips in brackets
22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16)

EzBar Curl
42.5k x 8, 42.5k x 8, 42.5k x 8, 42.5k x 8, 42.5k x 8

Cardio
40 mins of cardio @ 8.5km/h.

You've made some serious strength gains since you started this journal Papa, keep it going, i'll be watching with great interest.

Seeing stuff like this gives me great motivation, Cheers!!!!

Cheers mate

End of the day i've found consistancy is the key. Keep hitting at it and the gains come, albiet slower than you'd like but they come all the same

Chest & Triceps

Decline BB Bench
115k x 8, 115k x 8, 115k x 8, 115k x 6, 110k x 8, 112.5k x 8

BB Bench
100k x 5, 100k x 5, 100k x 5

Close Grip BB Bench
60k x 10, 60k x 10, 60k x 10, 60k x 10, 70k x 10, 70k x 10, 70k x 10

OH Tricep Press
17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10

Tricep Rope Pull Down
95k x 8, 95k x 8, 95k x 7, 95k x 7

Went to go to the gym this morning but needed a little more sleep so stayed in bed for alittle extra. Then went to go in and over did it in the shower so i'd run out of time - needed 50 mins inc 40 mins of run and 10 mins to get to the gym but only left myself with 40 odd mins so cardio was out.

Left early from work to go to the gym for 40 mins before the GF went to her induction (also at the gym) and the train ran 30 mins late FFS - just couldn't getto the gym regardless of how I tried and when I finally got back to the house at 9ish I didn't have time to get back to the gym before it closed.

Feck

Cardio and back day tomorrow -

Cardio 35 mins @ 9km/h.

Back & (a little) biceps

Deadlifts
160k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 5

Tbar row
100k x 8, 95k x 8, 95k x 8, 95k x 8, 95k x 8

Deadlifts
100k x 10, 100k x 10, 100k x 10, 100k x 10

Bicep Curls
22.5k x 10, 22.5k x 10, 22.5k x 10, 22.5k x 10, 22.5k x 10

An ok session. A bit tired as I had to do cardio today to make up for missing it yesterday. Not too bad tho

25 mins @ 9km/h. Ran late so only a shot run.

Yesterday 9km/h for 38 mins.