Papa's Journal - Winter of Mass Construction!

Tuesday

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 5, 127.5k x 3

DB Bench Press
45k x 5, 45k x 5, 45k x 4, 45k x 5, 45k x 5

Weighted Dips
15k x 12, 10k x 10, 10k x 9, 10k x 7 - I think I need to move this after the BB bench press and before the DB bench press - my arms were fried

Cable Tricep Pushdown
110k x 5, 110k x 5, 110k x 5, 95k x 5, 95k x 5 - after the dips My arms were properly cained - struggled with 110k. Need to restructure next week - dips 2nd.

Pretty decent work out. Seems I'm close to needing to up the weight to 130k for the BB bench press

Thursday

Shoulders & Legs

DB Shoulder press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5 - Will have to knock these bad boys up to 42.5k now

Deltoid Machine Fly
77k x 5, 77k x 5, 77k x 5, 77k x 5, 77k x 5 - Good change to the shrugs - think I may alternate between this and shrugs to help development my rear deltoid up and overall shoulder strength

BB Squat
135k x 5, 135k x 5, 135k x 5, 135k x 5, 135k x 5 - Good workout again - 150k be warned - i'm comin to get cha!

Stopped the workout there as i've had calf problems going on months so i'm avoiding calf raises for now to see if it can heal on its own. Could have done a lying leg press but felt i'd done a good workout with the above. Pleased

how much you weighing at now?

17 stone and between 3 and 5lbs. Running a minimal dose of 250mg test EW. Can't wait to cut

Dead Lifts
170k x 5, 170 x 5, 170k x 5, 170k x 5, 170k x 5 - PB!!!!! All @ 170k! Was gonna try 180k this week but exhibition at the w/e knackered me out and meant I haven't trained till now - may step to 175k 1st. We'll see. I guess it depends how 180k feels.

V Bar Pull down
96k x 5, 96k x 5, 96k x 5, 96k x 5, 96k x 5 - Slow and in control - worked the back well! Holding back on the 103k as i'm currently getting a good workout from this!


DB Curl
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5 - Maybe ready for 27.5k as this was a bit easy this week.

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - As high as it will go. Still a good workout and still struggle with the last few reps of the last couple of sets so still good. For now!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

good gains

Strange tho for such a big man to be only lifting 42.5kg on shoulder press

I manage 44kg 8x3 , that was last & im 12 st ..... more hard work to be done me thinks ...

ORIGINAL: Law84

good gains

Strange tho for such a big man to be only lifting 42.5kg on shoulder press

I manage 44kg 8x3 , that was last & im 12 st ..... more hard work to be done me thinks ...

Your 12 stone and can Dumbell shoulder press with 44kg in each hand? I find that quite impressive

no in that case im mistaken

BB shoulder press 44kg

Oh lol yh I think he does 40kg DB's for shoulder pressing

And welcome to the board Law84, go and introduce yourself in the general forum, you'l get a warm welcome

Aye dumbells not barbell. Can press 80k with a barbell but that needs less control - DB means each arm has to work perfectly on its own but together with the other to peform a perfect lift. Gonna move back up to 42.5k as i'm hitting 5x5 each time or there or there aboutswith 40k - had hit it before but lost strength over the summer due prolly to a poorer diet and not enough cals.

Training alone means getting the b*stard things up is a pain in the arse! SWING, Oh crap not up. Wait 30 seconds, SWING and up we go

Was ill AGAIN this week with a stomach bug on Friday (not sick but very bloated and fevery). Feel prettty much better today but will only do 2x this week in total because of it

Still gains are up, strength is good and all in all i'm chuffed to bits with my progress.

Considering doing some dinosaur training (1RM x 5) rather than the 5x5 for a month or so to see how this can help my strength (don't think i'm gonna gain much more by the end of the year).

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Chest & Triceps

BB Bench Press
130k x 5, 70k x 12, 80k x 10, 90k x 8, 110k x 4, 115k x 2, 115k x 2

Weighted Dips
15k x 12, 15k x 12, 15k x 12, 15k x 7

DB Bench Press
45k x 5, 45k x 4, 45k x 4, 45k x 4, 45k x 0 - after being ill felt my lifts crashing here

Cable pulldown with rope attachment
110k x 6, 110k x 6, 110k x 5, 110k x 5, 110k x 0 - At the end, my strength crashed again. Damn bug. Still don't feel perfect now

An OK workout. Tried pyramiding he BB chest press. Due to my stomach bug, i'm not sure if I actually liked doing it. Will have to try again next week to see if i'll do it again or back to the 5x5. Need to do something to hit my chest harder as it seems to be the one area thats not improving as much as the other areas

After needing to recover from the stomach bug - was still recovering from it early tis week i'm just back from another exhibition and i'm completely knackered - will have to leave the gym work till tm - another week with only 2 sessions FFS

Still 2 is better then 0

Just thought Id tell you that roaccutane can lower the immune system if you didn't all ready know.
Might be unrelated, afterall its the time of year most poeple get bugs and colds.

Hope you have a speedy recovery mate, always annoying being ill and not be able to train

Shoulders & Legs

DB Shoulder press
40k x 5, 40k x 5, 40k x 5, 42.5k x 5, 40k x 5 - Briefly pushed it up to 42.5k but struggled. Will try again next week. Wanna hit the gyms max of 45k by March as my target.

BB Shrugs
120k x 5, 120k x 5, 120k x 5, 120k x 5, 120k x 4 - Grip was a bit ****e today. Still not too bad.

DB Flies
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8 - Not too heavy but went for form.

BB Military Press (lifted from the ground)
40k x 5, 50k x 5, 60k x 5, 70k x 2 - Thought i'd try this one and found it an enjoyable one to do. Needs an empty gym for it to work as lifting a 6ft bar in a packed gym could be erm interesting!

Squat
140k x 5, 140k x 5, 140k x 5, 140k x 5, 140k x 4 - Great workout from this. Needed to stop at the end as I think i'd done too much and was getting stars in my eyes

Enjoyable. Enjoyed getting back to the gym following all the crap of last week (being ill then another exhibition). Some interesting lifts and a few bits experimented about and done.

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

NB I didn't mean DB flies I meant DB latteral raises!

Dead Lifts
180k x 5, 180k x 5, 180k x 5, 180k x 4, 180k x 1 - Could have done this all 5x5 but started feeling a little ill - guess bug is hanging around a little! - Still, 180k is PB!!!!!

V Bar Pull down
103k x 5, 103k x 5, 103k x 5, 103k x 5, 103k x 5 - Up from 96k!

DB Curl
27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5 - Up from 25k!

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 4 - Only did 4 on the last on - felt like I was gonna hurl!

Chest & Triceps

BB Bench Press
100k x 10, 100k x 10, 100k x 7, 100k x 7 - tried a lighter load and higher reps, not sure if I liked it much

Weighted Dips
15k x 12, 15k x 7, 15k x 7, 15k x 7 - I think so many reps on the bench ****ed this right up!

DB Bench Press
37.5k x 10, 37.5k x 10, 37.5k x 10, 37.5k x 6, 37.5k x 6 - Again, as with BB bench

Standing Cable Pushdown
65k x 10, 75k x 10, 85k x 10, 95k x 10, 110k x 10, 110k x 10 - Added this in to hit the tri's harder - more reps as well with lower weight in the most part

Overhead Cable pulldown with rope attachment
75k x 10, 75k x 10, 75k x 10, 75k x 6, 75k x 6

Again trying new things with the chest work. TBH my general feeling is that a 5x5 is hitting my chest harder and better than these alternative styles. Won't be doing high reps lower weight again as I didn't like it much and didn't feel it worked me as hard as I could have. Will try pyramiding once more next week to see if I can get into it. If not, sticking to 5x5. Shame as I thought a change would be good. Obviously there's work in the old 5x5 yet

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Shoulders & Legs

Standing Barbell Press (clean and jerk lift)
60k x 8, 60k x 8, 60k x 8, 60k x 4, 60k x 4

DB Shoulder Press
35k x 8, 35k x 8, 35k x 7, 35k x 7, 35k x 4

A2G Back Squat
100k x 30, 100k x 15

DB Lateral Raise
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Tried high reps lower weights today. Tried this going against my last post as i've still got doms from the chest workout. Possibly considering alternative weeks on high/lower weights and reps to see if I get any gains by hitting different fibres that way...

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Wednesday

BB Row
100k x 5, 100k x 5, 100k x 5, 100k x 5, 100k x 5

V Bar Pull down
96k x 5, 96k x 5, 96k x 5, 96k x 5, 96k x 5 - nice and slow, 96k x 5, seems best as 103k seems too much right now for good form.

DB Curl
27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5 - all good


Friday

Chest & Triceps

Can't remember specifics as I was in a different gym to normal and bar the free weights, machines may have been setup differently. HOWEVER one thing I can remember is this:

DB Bench Press
50k x 5, 50k x 5, 50k x 5, 50k x 5, 50k x 5 - PB by 5k! Thats over a 10% increase on PB at the end of a cycle! I think in the new year I may need to find a gym that goes heavier

Well chuffed

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Oh, someone asked a month or two back the size of my arms. Unpumped they are currently a touch under 18". Up 2" in under a year - with growth scars to prove it!

Wednesday

Shoulders & Legs

DB Shoulder Press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5

BB Shoulder press
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5

DB Lateral Raise
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

A2G Squat
150k x 5, 140k x 5, 140k x 5 - was beat at this point!


Sunday

Chest & Triceps

BB Bench Press
127.5k x 5, 127.5k x 5, 127.5k x 5, 130k x 5, 130k x 5!! PB!!

Weighted Dips
15k x 10, 15k x 10, 20k x 10, 20k x 8

DB Bench Press
45k x 5, 45k x 5, 45k x 5, 45k x 5, 45k x 5

Overhead French Press
25k x 5, 25k x 5, 25k x 5, 25k x 5, 25k x 5

Tricep Cable Push Down
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5

Well chuffed with my workout today. Really good and felt really strong. 1st week of cut too!

From yesterday - Back & Biceps

Barbell Row
90k x 5, 90k x 5, 90k x 5, 90k x 5, 90k x 5 - concentrating on form here as I was cheating too much with the heavier weight.

DB Curl
27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5, 27.5k x 5

BB Cable Curl
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 5

Dead Lifts
140k x 5, 150k x 5, 160k x 5, 160k x 5, 160k x 4 - funny how the old PB's from a couple of months back now feel comparatively light

Deadlifts had to go last so had to go lighter due to a packed gym. Still a good set of lifts from them and should be back up to 180k next week. An ok session but would have preffered to have done DL's 1st and then the V bar pull down rather than what I was forced to do by sheer numbers of people in.

Next cycle has begun.

500mg PW test eth weeks 1-12
75mg EOD Tren Ace weeks 4-8
50mg ED winny weeks 10-14
PCT (nolva) weeks 14-17

With lots of cardio and reduce intake of food. Around 500 cals dropped per day so far. Down to 17 stone on the nose now 11 days in, 6lb lost.

whats your target weight?

Looking for about 15/15.5 stone when cut. Prolly the latter.

Impressive mate, your flat bench has also come along.
Any update pics before the big cut?

Really good journal this ! you have made some excellent progress. I'll be following this one now I know it exists.

Oh and good work putting up pics , I'm looking forward to seeing your cut results ....in a father of two, hetro sort of way

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Will sort some piccies out

Frustrating in a way for me in terms of my strength in my chest as the bench has gone right up, but my chest compared to say my back has only increased in mass a little - seems i'm naturally meant to have a lean chest despite what it can lift

Shoulders & erm not legs - CHEST!

BB Shoulder Press
60k x 10, 60k x 10, 60k x 10, 60k x 10

DB Shoulder press
35k x 6, 35k x 6, 35k x 6, 35k x 6, 35k x 6

Arnold Stylee Shoulder Press and then lateral raise superset
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Decline BB Bench
60k x 10, 80k x 10, 80k x 10, 80k x 10, 80k x 10 - wanted to see if some lighter higher reps on a non-chest day (training it twice a week now) will help the chest a little.

Ab work from ab boot camp - http://www.musclemedia.com/training/BootCamp.asp

And finally Parallel Bar Abdominal Knee Raises

This is the 1st day i've really hit a wall in terms of tiredness due to the drop in cals. Was coping without an ECA stack but i'm gonna have to invest. Decided to lower weights a little but hit the intensity button and win thro that way. Worked well IMO. Decided to drop the leg workout as my letheargy would have given a crap workout on my legs!

Just came back from a 45 min 7km run on the treadmill. Felt good. 1st cardio in a long long time

Did 1st pec injection today (getting ready for using tren EOD). Piece of piss. Feels a little bruised from it being opened but beyond that, all good

Chest & Triceps

BB Bench Press
130k x 5, 130k x 5, 130k x 5, 130k x 4, 130k x 2 - PB!

Decline BB Bench Press
90k x 8, 90k x 8, 90k x 8, 90k x 8, 90k x 8

Close Grip Bench Press
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5

Behind head DB Tricep Lift
15k x 8, 15k x 8, 15k x 8, 15k x 8, 15k x 8

Tricep Cable Push Down
110k x 8, 110k x 8, 110k x 8, 110k x 8, 110k x 8 - Added another three reps to the 5x5.

Changed the routine a little today. Dropped the DB bench press and added in the Decline BB press. Try hitting at a new angle. Also added in close grip bench press to be the change over exercise between chest and triceps hitting BOTH . Finally I added in the Behind head DB Tricep Lift (forget its real name) - a real good work out. Need the dips in there somewhere, prolly before the decline bench press before I lose too much power in my arms

Decided to go with the the t3 now as a helping hand in the cut

Another 40 mins @ 10.5km/h completed this evening with 7.56km jogged (ran the last minute or so at 15km/h to raise the heart). Heart reading said 176 bpm - wonder how accurate that is Calorie reading said 896 cals - wonder how accurate that is

Loving this cardio but the excess size on my legs chafes a little making me have to run with legs a little wider. Fun - i'm sure my body type is meant to be a leaner type than I am now as running seems to come to me quite naturally. Having not run for about a year, canna believe how easy i'm finding it now.

Just refuelled with a lubbly chicken and wholemead bread sarnie. Lavely

Your not really doing cardio with 176bpm are you??

Some how I don't think so. I can't believe that rate is right. Its not getting me out of breath or owt so I don't really believe it. Hell, i'd have to slow it down to something like 7.5km/h if that was the real rate

lol seems a high reading! I take it the aim of the cardio is for fat loss? If so- why not invest in a heart rate moniter? Anything over the 130 BPM mark for some poeple can be catabolic. Just a thought, you know your body better then I do

Anyway, all the best onthe cut

I've posted in the cardio section for advice now mate. That said I used to do HIIT and that was mental for fat loss!

Went from the attached...

Attached Image(s)

To this is about 8 weeks. That was nigh on 4 years ago when I just wanted to get toned and not bigger. Was pleased with the results tbh

Attached Image(s)

Wow, what a transformation! Can't argue with them results mate, be looking forward to the pics of when you finish this cut.

Me too

Just hoping that the muscle i've gained wants to stay and play. The last of those 2 pictures I was about 12 stone and circa 8-10% BF IIRC. Looking to be around 15/15.5 stone and a similar amount of body fat.

Currently weighing in at 16 stone 13 lbs, down 7-8lbs in 2 weeks. Mostly water no doubt, but good all the same. The **** BF scales I have also say the BF is dropping as well so even tho I don't trust them for my true BF the fact that it is dropping is a good indicator in my eyes that its fat and not muscle dropping!