Papa's Journal - Winter of Mass Construction!

Looking in good shape and size from your avatar mate, good stuff.

Legs & Biceps

A2G Squats

120k x 6, 125k x 6, 130k x 6, 130k x 6, 130k x 2 - had foot in wrong place and felt something tug under my left knee (thank god it wasn't my right calf, seems to be holding up) as I shifted it under weight (that was mistake). Stopped leg workout at this point and moved across to biceps...

Standing DB Curl
15k x 10, 17.5k x 10, 20k x 10, 22.5k x 10, 20k x 10, 20k x 10

Sitting DB Curl (per arm)
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Hammer curls
20k x 10, 20k x 10, 20k x 10, 20k x 10, 20k x 10

Standing EzBar Curl
35k x 10, 35k x 10, 35k x 10, 35k x 10, 35k x 10

Good to be getting back into regular weights again. Running in morning.

Missed cardio - too tired to try.

Sunday

Shoulders

Sitting BB Press
60k x 8, 80k x 8, 90k x 8, 100 x 8, 102.5k x 8, 105k x 8, 107.5k x 8, 107.5k x 8

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

BB Shrugs (using pec deck)
149k x 8, 149k x 8, 159k x 8, 159k x 8, 159k x 8

Deltoid Fly (using machine)
70k x 8, 70k x 8, 70k x 8, 70k x 8, 70k x 8 - need to up to 77k next week.


Monday (today)
30 mins @ 130bpm or so.

Back

T-Bar Pull Down (front)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

V-Bar Pull Down
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

T-Bar Pull Down (back)
82k x 8, 82k x 8, 82k x 8, 82k x 8, 82k x 8

DB Row (each arm)
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Chest

BB Decline Bench
117.5k x 8, 117.5k x 8, 120k x 8, 120k x 6, 105k x 8, 105k x 8, 105k x 8, 105k x 6, 95k x 8, 95k x 8, 95k x 8, 85k x 8, 85k x 8, 85k x 8, 85k x 8

OH Tricep Press
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Tricep Cable Pushdown
95k x 8, 155k x 8, 155k x 8, 155k x 8, 155k x 8, 155k x 8

Machine Chest Fly
97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8, 97k x 8

A decent work out

Shoulders

Sitting DB OH Press
37.5k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8, 35k x 8, 35k x 8, 35k x 8, 35k x 6

Cable Upright BB Row
60k x 8, 75k x 8, 75k x 8, 75k x 8, 75k x 8, 75k x 8

Rear Deltoid Fly
77k x 8, 77k x 8, 77k x 8, 77k x 8, 77k x 8

DB Lateral Raises
17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8

Front Deltoid Dumbbell Raises
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Some good numbers there on your pressing movements mate.
Why do you do so many sets for your chest? (15sets of bench if I counted correctly)

Slow growth with lower reps and higher weight. I'm training for size not strength. My growth comes from lower weights and higher reps. Sure I can bench 130k odd for 5 but i'd rather build up slowly and gain good size whilst doing it...

Tweaked my right shoulder a little messing around so need to have a couple of days off. Should be back in Monday evening.

Looking lean and mean in the new avvy mate.

Arm still feeling sore so leaving it a day or to more to ensure I don't rip owt and put me out for weeks...

Back (On Monday)

Dead Lift
150k x 8, 160k x 8, 160k x 8, 170k x 8, 170k x 6

V-Bar BB Row
100k x 8, 100k x 8, 100k x 8, 100k x 8, 100k x 8

T-Bar Pull Down (to front)
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

V-Bar PullDown
89k x 8, 89k x 8, 89k x 8, 89k x 8, 89k x 8

Arm/shoulder is still niggly so i'm gonna leave training till weekend to allow more repair.

dont train them until there fully recovered or thay will never heal

Should start training tomorrow even. Shoulder feels sound now.

3 days into PCT. Feel down already. Hate it

All good now. Back in the gym with my chest and tri's tonite.

Chest & Triceps

Chest
115k x 8, 120k x 8, 122.5k 8, 125k x 8, 127.5k 6, 110k x 8, 110k x 8, 100k x 8, 100k x 8, 100k x 8, 90k x 8, 90k x 8, 90k x 8, 80k x 8, 80k x 8, 80k x 8

Tricep OH Press (done inbetween above sets)
117.5k x 8, 17.5k x 8, 17.5k x 8, 17.5k x 8, 7.5k x 8

Tricep Straight Arm Cable Pull Down
35k x 10, 50k x 8, 60k x 8, 70k x 8, 80k x 8, 80k x 8

Tricep Cable Pushdowns
95k x 10, 150k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 8

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

Oh, about a week into PCT. Still feeling quite positive. Normally nolva makes me feel like utter ****e. Which is good. Don't feel bad at all

Mate those are some numbers

Have you injured your legs or somethig how come you are not training legs?

Injured my right leg mate. Between the knee and the calf. Tried starting back a couple of weeks back and then pulled something under my right knee. I'm ****ed in that respect and i've barely trained them since late 06

Gonna try again very soon at a much lighter weight (circa 100k for squats) and take it from there.