Papa's Journal - Winter of Mass Construction!

I've got a spare 20lb you can gladly have haha

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK


I've got a spare 20lb you can gladly have haha

 
Yes please mate, will have to be muscle tho.  Need a back and to grow my legs! 

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Biceps & Shoulders

Standing Alternating DB Curl
17.5k x 10, 10, 10, 10 - these 4 sets were done slowly, 3-4 second positive and negative, figure approx, did til I couldn't curl any more.

Standing EzBar Curl
30k x 12, 12, 12, 12 - these 4 sets were done slowly, 3-4 second positive and negative, figure approx, did til I couldn't curl any more.

Hammer Strength OH Press
160k x 12, 170k x 10, 8, 8 8, 8 - slowly with form

Lateral Raises 
15k x 12, 12, 12

Cable Lateral Raises
10k x 12, 12, 12 - again done slowly

Bent Over Rear Delt Flyes
10k x 12, 11, 10

Front Raises
17.5k x 10, 10 ,10

Hammer Curls
17.5k x 12, 12

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Back

V-Bar Row
55k x 12, 85k x 12, 100k x 12, 12, 10, 9

BB Row
120k x 12, 16, 16, 14

DB Row
65k x 16, 16, 16, 13

Assisted Wide Grip Pull Up
BW+30kg x 12, 11, 12, 10

Low Row
70k x 12, 75k x 16, 16, 15

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Chest

Incline BB Bench
85k x 20, 125k x 10, 135k x 10, 145k x 10, 10, 9, 10

Flat DB Bench
60k x 10, 9, 10, 10

Incline DB Flye
25k x 12, 12, 35k x 10, 9

Cable Flye
25k x 15, 15, 15, 13

Hammer Strength Low to High Chest Press
100k x 15, 130k x 15, 15, 14, 15

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Legs

Squats
60k x 15, 100k x 15, 15, 15 - very slow and deep. Focus on the contaction

Hack Squat
140k x 15, 15, 15, 15 - again very slow

Leg Extensions
45k 12, 55k x 12, 15

Leg Press
180k x 40, 40, 40 - slow again

BB Lunges
30k x 24, 24, 24, 24

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alright bud i see things r still going well for u putting in some cracking sessions . have u got any show,s planned this year bud

chest : 42 1/4 
arms  :R 15 1/2  L 15 1/2"
waist :29 1/4    skinney weee heeee
bum :371/2
legs   :R 24 1/2" L24 1/2 "

http://www.muscletalk.co.uk/tm.aspx?high=&m=4689705&mpage=1#4689705

Arms 

EzBar Curl - Explosive up and 2 second contraction, 5 second negative
20k x 12, 30k x 12, 8, 8, 9

Close Grip Bench
100k x 10, 130k x 10, 140k x 10, 150k x 8 (PB)


Seated DB Curl - Explosive up and 2 second contraction, 5 second negative
15k x 10, 10, 7

Incline Tricep Cable Extension
75k x 25, 25, 20, 17

Hammer Curl - Explosive up and 2 second contraction, 5 second negative
17.5k x 12, 11

Gaspari Rep

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Hi mate, hope all is going well. 
 
Where are you buying your liquid egg whites from at the moment?
 
Whats your current training split?
 
You've probably already read this but I thought it might be helpful to post in reference to your recent Testosterone Muscle thread just in case you haven't: 
 
http://www.professionalmu...-sick-heres-truth.html

Legs

Leg Extensions
45k x 12, 15, 16, 12

Machine Front Squats
140k x 20, 20 20

Leg Press
240k x 30, 30, 30, 30, 30, 30, 30, 30, 30, 22

Lunges
40k x 30, 30

At this point I died after all the leg pressing 

Gaspari Rep

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T_N_H


Hi mate, hope all is going well. 

Where are you buying your liquid egg whites from at the moment?

 
Monster Supps normally or MP.

Whats your current training split?

 
Normally:
 
Mon - Shoulders & Triceps (altho been interchanging bi's as my tri's grow just thinking about weights)
Tues - Back
Wed - Weak point at time (can be anything)
Thur - Chest & Bi's
Fri - Quads
Sat - Off
Sun - Hams and Calves
 
Didn't do hams and calves today as i've tweaked my low back and ham work is trashing the recovery so I'm having  a little time off it.  Did quads today as my tweaked back meant Thursdays session on quads (I moved everything a day forward as I had my daughter) was sh1te  and today I hit them in a different way (by utterly smashing them on the leg press).  I must say I do train instinctively usually and if something doesn't feel right I'll by pass it and come back to it another day.

You've probably already read this but I thought it might be helpful to post in reference to your recent Testosterone Muscle thread just in case you haven't: 

http://www.professionalmu...-sick-heres-truth.html

Gaspari Rep

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Shoulders & Triceps

DB Lateral Raises
10k x 15, 12.5k x 12, 20k x 12, 10, 10

Hammer Strength OH Machine Press
140k x 12, 180k x 12, 12, 12, 12, 190k x 8 

Alternating Single Arm OH Press
25k x 10, 35k x 10, 10, 10

DB Front Raise
20k x 12, 12, 12

Lateral Raises (each arm)
10k x 25, 25, 20

Tricep Behind The Head Raises
10k x 15, 12.5k x 15, 17.5k x 15

Close Grip Bench
105k x 10, 145k x 10, 10, 10, 10

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Thats some crazy leg pressin right there!  Id have to take a year off after that lol
 
Obviously doing the buisness for you though, good work:)

Cheers - back is a little tweaky atm so I've been looking for ways to work my legs without risking rounding the lower back - legs were burning like acid at the end

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Back

BB Row
60k x 15, 100k x 12, 120k k x 12, 16, 15, 15, 15, 14

Super'd by 
Reverse Grip BB Row
120k x 10, 12, 9, 9

V-Bar Row
100k x 12, 10, 6 - back tweaked

Low Row
80k x 12, 85k x 12, 10, 10

Wide Grip Pull Up
BW x 12, 12, 11, 9

Machine Wide Grip Pull Down
110k x 15, 12, 12, 10

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Biceps & Triceps

Seated Alternating DB Curl
15k x 12, 12, 10, 7

Seated EzBar Preacher Curl
30k x 12, 10, 9, 6

Incline Bench EzBar Cable French Press
75k x 25, 25, 20, 18

Close Grip Bench
140k x 10, 10, 10, 10

Hammer Curls
17.5k x 12, 12, 10

OH DB Extension
10k x 12, 8

All weights done explosively in positve and then very slowly, in negative. Arms are fried.

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Chest

Incline BB Bench
60k x 20, 100k x 12, 140k x 10, 9, 9

Flat DB Bench
60k x 10, 65k x 9 (PB), 70k x 6, 7

Incline DB Flye (held for 3-4 secs at peak)
25k x 15, 15, 15, 15, 12

Cable Flye
25k x 15, 30k x 15, 15, 15

Hammer Strength Machine Press
100k x 20, 20, 17

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Legs

Leg Press
240k x 30, 30, 30, 30, 30, 30, 280k x 30, 30, 30, 30 - some sets had pause/pressing added in to make more difficult

Leg Extensions
30k x 15, 15, 40k x 15, 15, 15

Gaspari Rep

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Chest

Incline BB Bench
60k x 20, 100k x 10, 140k x 10, 145k x 10, 140k x 9, 150k x 10

Flat DB Bench
65k x 10, 10, 10, 8

Cable Machine Flye (High to Low under chest)
25k x 15, 30k x 20, 35k x 15, 15, 15

DB Flye
30k x 12, 12, 8

Hammer Strength Bench Machine (low to high)
130k x 12, 12, 140k x 12, 9

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Back

Wide Grip Chins
BW x 12, 12, 12, 12, 10

V-Bar Row
85k x 12, 12, 12, 12, 9

BB Row
120k x 15, 15, 15, 15

Low Row
85k x 12, 80k x 12, 12

Lever Pull
60k x 12, 12, 12, 12

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Arms

Cable Incline Bench French Press
EzBar 50k 20, 75k x 25, 25, 25, 19
V-Bar 75k x 25, 25, 22, 19

Fore Arm Curls
Standard 15k x 20, 20k x 20, 20
Reverse 15k x 20, 20k x 20, 20

Close Grip Bench
100k x 10, 140k x 10, 10, 10

Alternating DB Curl - done super slow
17.5k x 15, 12, 10, 8

Standing BB Curl - done super slow
30k x 10, 8, 8, 6

Single Arm DB Extension
12.5k x 20, 20, 20

OH DB Extension
40k x 20, 45k x 20, 50k x 20, 13

Gaspari Rep

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Quads & Hams

Leg Press
240k x 12, 12, 390k x 12, 430k x 12, 470k x 12, 510k x 10, 550k x 8*, 240k x 30, 30, 30, 30

Lying Ham Curl
30k x 20, 35k x 20, 40k x 20, 45k x 20, 20, 16

Plate Lunges
40k x 20, 20, 20, 20

Seated Ham Curls
50k x 20, 20, 20, 20

Leg Extensions 
40k x 15, 15, 13, 1

Gaspari Rep

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Quads/Hams

Leg Extensions
30k x 20, 35k x 20, 40k x 20, 45k x 20

Super'd by...
Seated Ham Curls
50k x 20, 55k x 20, 60k x 20, 70k x 20

V-Squat
200k x 20, 220k x 20, 220k x 20

Super'd by...
Lying Ham Curls
35k x 20, 40k x 20, 45k x 13

Single Leg Leg Press
Left 200k x 20, 20, 20
Right 200k x 20, 20, 20

Super'd By...
Very Wide Leg Leg Press (for Hams)
200k x 15, 13, 9 - no rest between Single legs presses for each leg and wide leg press

Plate Lunges
40k x 20, 14, 18, 18

Leg Extensions
25k x 15, 12, 12 - VERY Slow - burning!

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Shoulders

Hammer Strength Shoulder Press
60k x 15, 100k x 12, 140k x 12, 180k x 10, 190k x 4, 180k x 6*, 160k x 8*, 140k x 12*, 100k x 8*, 60k x 8*

*drop set

Alternating Shoulder Press (weight each shoulder)
35k x 10, 8, 7, 7

Front Raise
15k x 12, 12, 10, 10

Lat Raises 
15k x 10, 9, 9, 7

Cable Lat Raises
12.5k x 12, 12, 10k x 10

DB Upright Row (weight each arm)
22.5k x 10, 10, 10, 10

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Back

Narrow Reverse Grip Pulldown
70k x 12, 85k x 10, 10, 10, 9

Wide Grip Pulldown
70k x 85k x 10, 10, 10, 10

Low Row
85k x 12, 10, 10, 10

BB Row
Underhand Grip
60k x 15, 80k x 15, 100k x 12, 110k x 12, 12, 12

Overhand Grip
110k x 15, 12, 12, 12, 120k x 12, 140k x 5

Wide Grip Chins
BW x 12, 12, 12, 12, 12

DB Row
60k x 12, 12, 12, 12 - each hand

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Chest/Shoulders - done last night

Incline BB Bench
70k x 15, 120k x 10, 120k x 10, 140k x 10, 140 x 6

Flat BB Bench
50k x 17, 17, 17

Alternating Shoulder Press
35k x 20, 20, 20, 20

Front Raises
14k x 10, 10, 10

Lateral Raises
14k x 10, 9, 9

Rear Delt Flye
26k x 12, 12, 12

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Arms

Incline Bench DB Curls
17.5k x 10, 10, 8, 8

Close Grip BB Bench
105k x 10, 135k x 10, 140k x 10, 145k x 10, 150k x 8, 155k x 5

Incline Bench Cable French Press With V-Bar
75k x 25, 25, 19, 22

Super'd by...
Alternating DB Curls
17.5k x 10, 10, 10

Cheat DB Curls
37.5k x 8, 7, 6, 6

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Legs

Leg Extensions 
25k x 20, 20 ,20 

Leg Press
200k x 12, 240k x 12, 290k x 12, 340k x 12, 390k x 12, 470k x 10, 510k x F, 390k x 16, 17, 17, 20, 20, 20, 17

Plate Lunges (total weight)
50k x 40, 30 - back tweaked, stopped

Leg Extensions 
40k x 12, 12, 12, 12 - held at peak for 2

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Shoulders

Lateral Raises
10k x 15, 15k x 15, 15, 12

Machine Shoulder Press
100k x 20, 140k x 12, 11, 12, 11

Front Raises
15k x 15, 15, 15, 15

Rear Delt Flyes
25k x 12, 12, 12, 12

Cable Laterals
10k x 15, 15, 15

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Arms

"Cheat" Alternating DB Curl
10k x 20, 40k x 8, 7, 7, 6

EzBar Curl
50k x 12, 55k x 8, 8, 6

"Cheat" Hammer Curls
40k x 12, 12, 9, 9

Cable Curls
20k x 20, 15, 25k x 15

Close Grip Bench
100k x 15, 110k x 15, 15, 15

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Back

Wide Grip Pulldown
50k x 12, 80k x 12, 12, 12, 11

Reverse Grip EZBar Pulldown
70k x 12, 12, 12, 12

Wide Grip Chins
BW x 12, 11, 11, 13

Assisted Bicep Grip Chins
35k x 12, 12, 12, 12

Machine Lever Row
12k x 12, 12, 12, 12

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Chest

Incline BB Bench
80k x 20-25 (mix of partial and full rom to warm up), 100k x 10, 120k x 10, 130k x 10, 140k x 10, 8, 7, 7, 6, 130k x 10, 9

Flat BB Bench
65k x 10, 6, 8

Cable Flye (High to low)
30k x 20, 15, 12

Cable Flye (to chest level)
30k x 12, 13, 13

Hammer Strength High to Low Chest Press
100k x 12, 12, 11, 10 - 30 seconds rest between ets

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Legs

Leg Extensions
20k x 20, 20

Leg Press
390k x 20, 20, 20, 16, 16, 12 - a min or two between sets

Plate Lunges
40k x 20, 20, 20

Leg Extensions
45k x 12, 12, 12

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Hams and Calves

Lying Ham Curl
30k x 12, 50k x 12, 70k x 12, 12, 12

Wide Stance Leg Press
240k x 20, 280k x 20, 320k x 20, 360k x 20, 400k x 20, 20

V-Squat Calf Raise (held 5 second peak and base)
260k x 12, 10, 7, 7

Donkey Raise (using hack squat (held 5 second peak and base))
200k x 12, 10, 10, 10

Seated Calf Raise(held 5 second peak and base)
40k x 12, 12, 12

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Shoulders

Lateral Raises
10k x 15, 12.5k x 15, 15, 15

Machine OH Shoulder Press
80k x 20, 100k x 20, 120k x 20, 140k x 17, 160k x 12, 12, 11

Front Raise (per arm)
15k x 20, 15, 15

Delt flye
25k x 15, 15, 15

Cable Lateral Raise
10k x 15, 15, 15

Cardio
15 mins on 10% incline at 6km/h.

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Back

Wide Grip Chins
BW x 12, 12, 12, 11

Rack Pulls
120k x 10, 170k x 10, 210k x 10, 250k x 8, 290k x 8 (PB) and 330k x 1, 1, 1 (PB)

Hammer Strength Pulldown Machine
130k x 12, 12, 12, 11

Hammer Strength Lever Pull
60k x 12, 80k x 12, 12, 12

Cardio
15 mins on tread mill @ 10% incline and 6km/h.

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Arms

DB Curls
10k x 20, 22.5k x 10, 37.5k x 10, 8, 7

Close Grip Bench
125k x 10, 135k x 10, 140k x 10

Preacher Curls
17.5k x 10, 10, 10

Hammer Curls
17.5k x 10, 10, 10

Cable French Press
75k x 12, 12, 12

Cardio
15 mins on tread mill @ 10% incline and 6km/h.

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37.5kg dumbbell curls? Wooft that's impressive stuff. I do 15's with 24kg, clearly nees to up my game lol

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM

stewedw


37.5kg dumbbell curls? Wooft that's impressive stuff. I do 15's with 24kg, clearly nees to up my game lol

 
Hey buddy - cheat curls! I've done light curls for years and little difference so I've taken some advice from a few guys I know and trying smashing them as hard as I can.   Already seem to be developing fresh veins across my bi's so seems to working!
 
A leg press from a couple of months back

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Cool!! Yeah I've seen some big big dudes in te gym use dubious form, and then read in flex or musxlemaf this month than you Can stimulte muscle growth without the full rom. They said that full rom gave better strength than "cheating" so good to mix it up. I'll be trying that soon ;-)

Stats:

Bench: 165Kg 1RM
Squat: 190Kg 1RM
Deadlift: 220kg 1RM