Papa's Journal - Winter of Mass Construction!

Aye.   Annoyingly I woke up, started the cardio and gave him 15 mins to do his business.  He holds it in and then does it on the lounge floor

Oh well - Arms day to day - should be fun - can't wait for legs day tomorrow

Arms

Close Grip Bench
80k x 10, 90k x 10, 100k x 9, 115k x 10

BB Skullcrushers (raised legs)
110lb x 12, 12, 12, 9

OH DB Tricep extension
60lb x 12, 70lb x 12, 80lb x 12, 90lb x 8

Seated BB Curls
40lb x 15, 60lb x 12, 80lb x 12, 100lb x 12, 12, 10

Incline DB Curls (each arm)
45lb x 12, 12, 12, 12

Overhand Pushdown
100lb x 15, 110lb x 12, 120lb x 10, 120lb x 9, 110lb x 12 - stopped 120lb as it became more like a tricep pushdown!

Machine Curl
180lb x 12, 190lb x12, 12, 9, 9

Cheat Curls (each arm)
65lb x 8, 8

Finished there as felt peaky.  Damn my weak stomach.

Morning Papa L...just 'aving a zoom...have a good day, with no poop clearing..!...  :)

Feeling rough as a dog today - belly has deteriatoted again.  Feel very sick.
Still, before this I did 45 mins on the stepper again this morning.

Hi mate, thought I'd pop in say high, you got some good stuff going on. Look mental in your avi.

There's been some nasty bugs going around, I got it the other week was awful think Jedi called it a Nora Virus or something like that.

Cheers - plan is to get back into that shape by mid June as I bulked over winter.

And yes, I think you may be right about the bug.  Its hung around in one form or another for a couple of weeks in my guts,  not nice.

Feel fine now tho, will give tonite a nite off and back in the gym tm evening! (just before my cheat meal - whoop whoop!

If you've got a dog, don't you fancy doing your cardio outdoors and take the dog??
 
I only ask this because I'm doing outdoor jogging/walking and we're doggy sitting for 2 weeks, but he's 10 years old so can't hack a long walk.  Shame cos I'd love a bit of company!!

The dog is still young - 13 week-ish old.  He's also about 3/4 of a foot tall.  He's tiny.  Would be a hinderance rather than help - shame tho - will try at the weekend to se how i get on mind

What weight were you in the avi mate? And how tall are you? Oh and one more what weight you aiming this time?

Cheers just trying to get an idea of what size/ weight ratio people are, I'm 6' 2 and find it quite hard to put on quality weight. 

15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

Papa Lazarou


15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

easily done mate, sure you'll smash it once the bug clears.

just had a catch up on your journal, good read, always like to hear your take on things and see how you do it.

Papa Lazarou


45 mins cardio and 2 mins clearing up dog poo

You planning on any pictures soon big man? Remember your last Keto, was a good transformation.

Another 45 mins cardio.


Pictures will come in the next week or two chaps/chapesses

Papa Lazarou


15 stone in the avi mate, right on the nose.  I'm about 6' 1" give or take.  I'm i'm aiming for as close to 16 a poss.

Cheers mate, give's me hope at least lol I was aiming for 16 but it all went a bit wrong for me at xmas, so will try again after the summer, just trying to lose some fat whilst maintaining weight, maybe add a little. Still not to sure if this is realistic though!

Whatever it takes, just enjoy the journey.  Its worth it.  Good luck

Cheers mate, I'll keep popping in, I've already pinched your pouring lat raises lol

crying freeman


Cheers mate, I'll keep popping in, I've already pinched your pouring lat raises lol

Work well don't they?  You can feel them hitting the muscle straight away as soon as you change the grip/movement.




Legs


Squat
60k x 10, 140k x 8, 160k x 1 - felt empty after yesterdays sickness.  Will hit them again next week.


Leg extension
195lb x 12, 12, 12, 12 - 2 second pause at top


Seated Ham Curls
225lb x 12, 12, 12, 12


Uni Lateral Leg extension (each leg)
90lb x 15, 12, 12, 11


Uni Lateral Seated Ham Curls
105lb x 12, 120lb x 12, 12, 10


Staggered Leg Press (each legs - L and R legs)
180k x L12, R12
200k x L12, R12
220k x L12, R11
240k x L12, R9
260k x L12, R9


James Calf Raise
200k x 10, 10, 10
Platform x 10, 10, 10
Floor x 10, 10, 10


BB Lunge (each leg)
50lb x 12, 12


Belly wasn't right so tank wasn't up to doing heavy poundages so hit them hard in a different way!

Yeah you can, and I find the twist helps your form as well, sort of stops you cheatin...Not that I'd do that

Yup, makes it impossible just about as your arms don't work that way very well if you try to use rotational motion of your joints with the weight 

PL- do u keep ur elbows bent as well? ive been doin the pouring lat raise for a while since seein a vid of Daz Ball doin them and yeh, totally agree, they work much better imo.. and keep the elbows bent i find takes the stress off the shoulder joint and keeps more of the focus on the delt head.