Papa's Journal - Winter of Mass Construction!

Back & biceps

Tbar cable pull down (Front of face to chest)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

Vbar pull down
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

Tbar cable pull down (Rear of head)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

DL
160k x 8, 160k x 6, 140k x 8, 140k x 6, 140k x 5 - these needed to be done 1st - gym was too busy

DB Curls
15k x 10, 15k x 10, 15k x 10, 15k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10

Lying BB Cable Curls
95k x 8, 95k x 8, 95k x 8, 80k x 8, 80k x 8, 80k x 8,

30 mins at circa 130bpm. Sore legs. Hate exercise bikes. Had enough of treadmills so trying cross trainer tm I think.

Sore legs = exercise bikes hurt the top of my knees - maybe the seat is too low...

Hey Papa

Hows the Clen mate? Have you notived much interms of postive and negative effects from the med?

Just finished the 1st 2 weeks. Have 200 (or had) 40 mcg tabs so plenty of cycles left... As for the med, i'm not overly keen on it. Was crampy despite numerous banana's and headachey most of the time. Prefer t3 or eca tbh but will run again and hopefully just get used to it. Seems ok for cuttingtho bar the sides.

30 mins @ 130bpm

ORIGINAL: Papa Lazarou

Just finished the 1st 2 weeks. Have 200 (or had) 40 mcg tabs so plenty of cycles left... As for the med, i'm not overly keen on it. Was crampy despite numerous banana's and headachey most of the time. Prefer t3 or eca tbh but will run again and hopefully just get used to it. Seems ok for cuttingtho bar the sides.

Hi Papa,

How are things mate??

Give Taurine a go - helps me with cramps TBH..

Still going good. Currently around 15 stone 4lbs and feeling good

ORIGINAL: Papa Lazarou

Still going good. Currently around 15 stone 4lbs and feeling good

Good stuff mate... stick at it

Chest & Triceps

Decline Bench Press
110k x 8, 110k x 8, 110k x 8, 110k x 7, 100k x 8, 100k x 8, 100k x 6, 90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8

Single handed OH DB Lift
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Machine Fly
97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 6

Tricep Cable Pushdown
95k x 8, 125k x 8, 145k x 8, 160k x 8, 160k x 7, 160k x 7, 160k x 7, 95k x 8, 95k x 8, 95k x 8 (last 3 done really really slow to feel the burn ).

Straight Arm Tricep Pushdown
50k x 8, 50k x 8, 50k x 8, 50k x 8, 50k x 8, 50k x 8

I think I did more but I forget

30 mins @ 130bpm.

Overslept today and didn't run - needed a good 8 hours last nite it seems

Slept thro this morning - lazy days

Back in the gym saddle in the morning

Gotta get to the gym today - had a couple of lazy days off - gotta get back on track

Didn't get to the gym last nite but managed to walk about 5 miles with a push chair - good cardio

Car won't start now (fuddin Modus) so I think I may not get to the gym today or the next few days

Excuses excuses!

You finding that volumn training is working for mate? I'm still adapting Serge's routine, just not enough hours in the day

Car is fcuked till tm so can't get to the gym till then

Love Serge's style. Look the best I have since starting it so yes i'll continue it all summer and into my winter bulk. Takes me 1.5 hours a time. I leave the gym feeling completely shot and covered in sweat so its definatley hard work and YET does get lots of results.

Love it

Wednesday - Shoulders

DB Shoulder Press
37.5k x8, 37.5k x8, 37.5k x8, 40k x 8, 40k x 8, 40k x 8, 40k x 8, 32.5k x 8, 32.5k x 8, 32.5k x 8, 32.5k x 8

Lateral Raises
20k x 8, 20k x 8, 20k x 8, 20k x 8, 20k x 8

Deltoid Fly
70k x 8, 70k x 8, 70k x 8, 70k x 8, 70k x 8

Today - 30 mins cardio @ 130bpm

Biceps

Dips and DB Curl Superset
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

DB Curls
15k x 12, 15k x 12, 15k x 12, 15k x 12, 17.5k x 12, 17.5k x 12, 17.5k x 12, 17.5k x 12

Ez Bar Curl
35k x 12, 35k x 12, 35k x 12, 35k x 12, 35k x 12