Papa's Journal - Winter of Mass Construction!

Shoulders

BB Shoulder Press
60k x 8, 60k x 8, 60k x 8, 60k x 6, 60k x 8

Sitting DB Shoulder Press
37.5k x 8, 37.5k x 8, 37.5k x 8, 37.5k x 8, 37.5k x 8 - fcuked by doing BB presses 1st so lifts down a little bit

Upright row
60k x 8, 60k x 8, 60k x 8, 60k x 8, 60k x 8

DB Lateral raises
20k x 8, 20k x 8, 20k x 8, 20k x 8, 20k x 8

Crap work out. Tired from celebrating gf getting into Uni (mature student). Still, lifts weren't too bad and I know I can improve on them.

BB Bench Press
100k x 10, 100k x 10, 100k x 9, 100k x 6, 100k x 7

Decline BB Bench Press
110k x 8, 100k x 8, 105k x 8, 105k x 7, 105k x 7

Close Grip BB Bench Press
70k x 10, 70k x 10, 70k x 10, 70k x 10, 70k x 9

Overhead DB Tricep Press
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

DB Tricep Press
40k x 0 - too weak at this point to do this

Dips
BW x 0 - too weak at this point to do this

Cable Tricep Pushdown
60k x 10, 70k x 10, 80k x 8, 95k x 8, 110 x 8, 110k x 6

Pretty good. Not perfect because I spent the weekend at the gf's folks and tried to stick to diet and sleep patterns but sometimes life takes over...

40 mins @ 10.5km/h.

35 mins @ 10.5km/h.

Back

Deadlifts
170k x 5, 170k x 5, 170k x 5, 170k x 5, 170k x 5 - aced this no probs. Will bang it up to x 8 next week and then 180 x 5, then x 8 etc etc to keep the progress up and strength gains continuing).

V bar row using BB
95k x 8, 100k x 8, 100k x 8, 100k x 8, 100k x 8 - explosively up and slowly down - lavelly jubbly

Seated Row
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8 - explosively back and slowly forward - yum

T Bar Pulldown
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8 - slowly and painfully good

Day off. Weight now down to 16 stone and 0.6lbs

.6lbs from hitting the top end o 15 stone - yay me

That said, the arimidex should knock quite a few pounds off of water rather quickly soon

Shoulders (leg still injured )

Sitting DB Shoulder Press
40k x 8, 40k x 8, 40k x 8, 40k x 7, 37.5k x 8, 37.5k x 8, 37.5k x 5, 35k x 8, 35k x 8, 35k x 5, 32.5k x 8, 32.5k x 5 - and my shoulders for pressing upwards were at this point shot. Intense pressing, lavely.

Lateral Raises
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 17.5k x 8

Upright Rows
50k x 8, 50k x 8, 50k x 8, 50k x 8, 50k x 8

BB Shrugs (using bench machine)
100k x 8, 120k x 8, 130k x 8, 140k x 8, 150k x 8, 160k x 8

Pukka work out

I'm sure i've missed a something in that lot but hell - great fcuking work out. Love it

damn mate, whats with all the volume!?

Nice work

I'm going for intensity now mate. I know I can lift 40k x 8 x 5. However, why limit it to just that?

Lower the weight a little and keep hitting the fcuk out of myself

IMO these 4x8/5x5 hide the real truth - people are worried about overtraining but the reality is whenever i've read the really big lads journals on here and guys like serge nubret they smash the fcuk out of themselves with some intensisity - not with the absolute highest they can do (ie I can press 42.5k but not at the intensity I can with 40k and lower). I'm enjoying doing it that way and will look to continue it into many of my other lifts - hence i've tried similar things with DL's and the like and loving the extra intensity of it

Sure you can overtrain IMO if you were lifting like that 6/7 days a week but every other day or so and I think its gravey

Agreed mate, at the end of the day- you need greater and greater stimulas to create the need for adoption interms of hypertrophy.

Plus- without coming across in a negative way- your on gear so I would have thought that you can support the body well with what it needs to grow from the high volume work, interms of nutrients, rest, and hormones.

Was just abit of a shock to see all them sets

I like high volume work, but I usually include more exercises over more sets.

Il keep up to date to see how things are with your new intensity training,

all the best

I like the main heavy weights to be compound movements. As I tire, I lower the weight and keep hitting it hence them being on the shoulder press. I could move to other shoulder movements but for me, nothing hits my shoulders like DB presses - you need both arms working perfectly together yet on their own, with BBs you can allow a weak arm to take over and DBs prevent this.

Cheers for dropping by anyway

35 mins @ 10km/h.

Legs (briefly ) and Biceps

Squats
40k x 10, 60k x 10, 80k x 10, 100k x 10, 120k x 8, 130k x 6, 140k x 3 - even with a 3-4 month lay off my leg it doesn't feel right. Gonna keep weights low (around 110k and strengthen my legs up a lilttle more - see if it can help strengthen the surrounding muscle). Wonder if its worth wrapping my knee?

Standing DB Bicep Curls
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Ez Bar Curl
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Sitting DB Curls
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Sitting Machine curls
25k x 8, 25k x 8, 25k x 8 - these were done incredibly slowly - about 5-10 seconds per phase of the movement - ouch

How's the cutting going mate??

Still sticking at it... ??

Yeah still cutting

Enjoying the cardio lots. Sticking around 16 stone but I have adex on the way as I seem to be getting some bloat now that i'm smaller than I was before. Hopefully I should have another drop in weight there and be well on the way to my 15 stone goal

Cardio @ 10km/h for 45 mins.

Ab Work - for the 1st time - 7 weeks left to be supported on AAS

Weighted Crunch
15k x 15

Oblieques Left Side
BW x 15

Oblieques Right Side
BW x 15

V Crunches
BW x 15

Decline Abs Crunch
BW x 15

Ab Knee Raises
BW x 15

All x 3 so in total in session 45 of each done.

NB - Ab work 1st time this cut

ORIGINAL: Papa Lazarou

Yeah still cutting

Enjoying the cardio lots. Sticking around 16 stone but I have adex on the way as I seem to be getting some bloat now that i'm smaller than I was before. Hopefully I should have another drop in weight there and be well on the way to my 15 stone goal

Good going mate IMO...

How you running it 1 EOD??

Good work on the abs BTW

Gonna tinker with the dosage a little for the basic reason that 1mg ED will be a good kick off speed to get rid of the bloat and then i'll be trying to lower the dosage to .5mg ED (so in effect 1mg EOD) simply to lengthen the tabs out a bit.

Once they are gone i'm getting some raw powders and making my own suspension based adex, prov, viagra and var (the latter will need a little tinkering to get it to hold, may just cap).

Checking my amps today i have 7 weeks worth of test left so that will mean I have 9 weeks till PCT. Therefore until them I'm running winny for 4 weeks, and var 5 weeks with a little prov will harden my nicely and then the adex can hold off the bloat. Then i'm off any meds until Autumn (well maybe IGF-1 during PCT). May do a long PCT or a couple of courses of it depending on how the boys are.

Wonder if its worth using HCG - the boys haven't shrunk tho so i'm not entirely sure if its worth doing so or if I should just to give them some help?

Don't need to say what the viagra is for

ORIGINAL: Papa Lazarou

Gonna tinker with the dosage a little for the basic reason that 1mg ED will be a good kick off speed to get rid of the bloat and then i'll be trying to lower the dosage to .5mg ED (so in effect 1mg EOD) simply to lengthen the tabs out a bit.

Once they are gone i'm getting some raw powders and making my own suspension based adex, prov, viagra and var (the latter will need a little tinkering to get it to hold, may just cap).

Checking my amps today i have 7 weeks worth of test left so that will mean I have 9 weeks till PCT. Therefore until them I'm running winny for 4 weeks, and var 5 weeks with a little prov will harden my nicely and then the adex can hold off the bloat. Then i'm off any meds until Autumn (well maybe IGF-1 during PCT). May do a long PCT or a couple of courses of it depending on how the boys are.

Wonder if its worth using HCG - the boys haven't shrunk tho so i'm not entirely sure if its worth doing so or if I should just to give them some help?

Don't need to say what the viagra is for

Sounds like a good plan mate TBH... well researched

I'll keep checking in to see how you getting on