Papa's Journal - Winter of Mass Construction!

Arms

Seated DB Curls
Warm Up          50lbx 20, 65lb x 15
Working            110lb x 15, 12, 9


Cable Pushdown
140lb x 20, 150lb x 20, 160lb x 20, 160lb x 20


Machine Curl
170lb x 15, 180lb x 15, 15, 12


Overhand Grip Pulldown
100lb x 15, 110lb x 15, 15, 15


BB Skullcrusher
110lb x 12, 10, 9


Supersetted by...


DB Cheat Curls (each arm)
80lb x 8, 9, 8

Good little sess and a great pump to the arm at the end!

Gaspari Rep

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Back in the gym today.  The mess between me and the misses/ex(!?) meant yesterday all I could when I got home from work was collapse into sleep til about 9pm and then eat and back in bed at 11pm.  Should be a heavy leg session (out of order of work outs but I want to hit them again - want me freaky legs

Gaspari Rep

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You should have something to eat before you sleep shouldn't you? after training?...don't make me turn into your ma!...eat properly or I'm telling!...humph!...lol...just mucking, dont' get cross....but you need food to keep you going dontcha?..onto the naughty step for you...10 minutes at the least...go ..

Papa Lazarou


Sounds good - NABBA I take it?

As of last night, i'm now single tho

Still - will give me focus to get this spot on with no distractions.

Sucks tho.

Woah, not been online much... hope you're ok ?

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

I'm ok - things are all over the place at the mo - maybe be able to work things out.  We'll see - sure hope so.

Chest & Shoulders

Incline DB Bench
Warm Up          90lb x 25, 100lb x 20
Working            47.5kg x 20, 15, 15


Flat BB Bench
40kg x 35, 50kg x 25, 60k x 20, 70k x 15, 80k x 12, 90k x 9

DB Flye
50lb x 12, 12, 12

Lat Raise (each arm)
30lb x 15, 15, 15

Front Raise
25lb x 15, 15, 15

Machine Shoulder Press (facing machine)
135lb x 10, 150lb x 10, 10

Bent Over Raise
30lb x 12, 12, 12

The DB benching went nutty today!  Good day!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

women come and go mate but you'll always have the iron :)

Hope things work out for you.When I finsihed with the ex 2 yrs ago I really threw myself into training and it helped alot.

Weights before dates guys!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Cheers chaps.  Thought i'd sorted it over the last couple of days.  This morning it seems not.  Just had a lovely huge row.  This really sucks.  I really want to make things work.

Well, at least I have legs tomorrow - I'm gonna make my eyes bleed and face burn red with some of the frustration/anger i've got built inside.  Use this sh1t in a positive way.

Gaspari Rep

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It takes two to make it work!! dont beat yourself up mate I  know its sad but thats life **** happens give it your best if it dont get sorted then perhaps its not ment to be ?? enjoy your leg workout, i dont know how people train with something like this not being sorted, it would be like a worm in my head eating away i dont like things unresolved, i would need to know for sure.
hoping you can get it sorted mate  

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Hope all works out for you Papa L. 

About your energy levels mate, its little wonder you are tired, you seem to be under immense pressure.

Is there any way that you and the Mrs could get away somewhere for a few days, just the two of ye only?

As above mate if you dont get it sorted it will fester and fester and everything will suffer. Not a crime to take a few days out and talk things over, hope things go ok when you get the chance.

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Thanks for all the support chaps - genuinly does mean a lot.  Nice to know that people care and have taken time out to watch out for me.

We've spent the last 24 hours working things out, spent a lot of time together and things seem to be resolving themselves.  Everything is out in the open that needed to be said and perhaps wasn't and after a good cry I think we've got things back on track.

Gonna go back to the gym tomorrow now.  Like you say Micky, taking a couple of days out isn't a crime - we need it work things back so we are a couple again.

Also the stress went straight to my stomach - the occiasonal bouts of oesophagitis I get flared up pretty badly.  Barely ate yesterday bar a few meals and the rest of the time was spent feeling sore.  So leg day on an empty tank would have ben madness.  And yes Dan, I think its fair to say the stress prolly didn't help me feeling dead on my fet all the time

BUT it looks like things have been sorted, thats the main thing!  Indeed altho it wasn't to buy her back (or so to speak) we went out and bought her all the bits and bobs she needed (and a few more lol) and all seems well.

Anyway, better shoot - we're about to go out - laters chaps!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Good stuff mate!!Now you will start to get an appetite back and start firing on all cylinders You must remember there is a relatinship there though I have gone through this with shows and almost lost all my family through my pig headedness!!!We live and learn would hate it to happen to somebody else, sitting in an empty house with a plastic trophy does nobody no good!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

micky


Good stuff mate!!Now you will start to get an appetite back and start firing on all cylinders You must remember there is a relatinship there though I have gone through this with shows and almost lost all my family through my pig headedness!!!We live and learn would hate it to happen to somebody else, sitting in an empty house with a plastic trophy does nobody no good!!

Nice post.

Hope everything works out for you buddy and you get back on track

 

hi mate, sorry i havent been on,  sounds like things are heading in the right direction now mate, so hope your feeling better and less stressed

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Glad to hear things are better for you today. Take care mister hey?....

Cheers lads and ladies

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Legs

Squats (A2G, 2 second pause at the bottom)
100k x 12, 120k x 10, 140k x 8, 140k x 8 - had a chap walk over and say how good my form was and that its nice to see full not 1/4 squats

Leg Press
260k x 12, 300k x 12, 340k x 12, 380k x 12, 420k x 12 - again, pause and then press back

Leg Extensions
195lb x 12, 12, 12 - pause and pump at the top

Supersetted by..

Seated Ham Curls
225lb x 12, 12, 12 - pause and pump at the bottom

James Calf Workout
Weighted               200k x 10, 10, 10
Platform (BW)         x10, 10, 10
Floor                       x10, 10, 10


Good workout. Shame the car was broken into, luckily nowt taken... bar some cheap arse work clothes!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Back

Rack Pulls
100k x 10, 120k x 10, 140k x 10, 160k x 10, 180k x 10, 200k x 10, 220k x 6

Neutral Grip Pulldown
220lb x 12, 250lb x 12, 12, 12

DB Row
60k x 15, 15, 15, 70k x 15, 12

Reverse Grip Pulldown
220lb x 12, 10, 10

Good session again.  DB rows are going nutty - will try the 80kg DBs next week for 10 reps - 176lb.  Liking Back work but my back does get sore, regardless of how the form is.  Sh1tty old back.  Still, know how to work around it and will.  Just wish it was stronger so I could help thicken it up.  May have been something else I have done, but it escapes me LOL

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Good solid session again!

Hope things are working out at home for you both ]

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Things seem to be ace babe - things are much stronger between us, within 3-4 days its gone from awful to almost perfect.  Hope things stay this way

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Aww that's so nice to read... awesome

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Good stuff mate!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Thanks Micky - its great people keep they eyes out and care - thanks! 

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Morning Papa L....good to hear you're on the happy wagon again...have a good one....

Arms

Seated BB Curls
50lb x 25, 100lb x 15, 110lb x 12, 12, 12, 12

Standing BB Curls
50lb x 20, 20, 20, 20

Cable Pushdown
150lb x 20, 20, 20, 20, 20 - 30 second gap between ets

Machine Curls
200lb x 12, 12, 12, 12

Supersetted by...
Overhand Pushdown
100lb x 20, 20, 20, 20

Sure i'm missing something but ho hum!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

good stuff mate, and good to hear things are back on track at home!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Defo cutting at the end of this month - need to lean up a bit I think

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Chest & Shoulders

Flat Bench
40k x 40, 50k x 25, 60k x 20, 70k x 20, 80k x 15, 90k x 12, 100k x 10, 110k x 9

Seated OH Smith Press
60k x 12, 70k x 12, 80k x 12, 90k x 10, 100k x 6

Incline DB Bench
100lb x 15, 12, 9, 12

Front Raise
25lb x 10, 10, 10, 10

Supersetted by...
Lateral Raise (with front pour angle)
25lb x 12, 12, 10, 10

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Forgot to say - using the PHD V-Max Pump courtersey of Monster Supplements as a trial for them and on the shoulder work and incline DB bench I got so pumped that I was struggling to bench/press fully!  Never used a pump product that has worked so well!  Crazy trap and shoulder veins as I pressed too with some good striations as I raised/pressed .  Also get a good focus and it seems i'm able to get a few more reps out with it.  

Defo recommended - the Berry Blast tastes like strawberry sherbet and only the tiniest bitter taste as its drunk.  Really nice - much tastier than the Boditronics pre-wo pump product.

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Somehow managed to bruise the base of my spine.  No outer bruising but i've got two sore spots under the skin (not in the muscle/tendons etc) just to the right of my spine.  Odd.

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

owwwww! bruising of the spine...Arnica gel is great for reducing swelling and bruising. I used it after a serious op a couple of years ago, it worked wonders! get it from H & B, about 10/12 pounds.

Hope you're ok and all going well.

Legs 

A2G Squats
100k x 10
140k x 8, 8, 8 - full depth, pause and back up

Leg Extensions
195lb x 12, 12, 12, 12 - pause at bottom

Giant set (not stop) with...
Seated Ham Curls
225lb x 12, 12, 12, 12 - pause at bottom - these two sets were done without stop, all 8 sets back to back

Leg Press
360k x 20, 15, 20

Uni Lateral Leg Press (each leg done seperately)
180k x 8, 8, 8, 8

Calf Raise
200k x 10, 10

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

You didn't want to walk tomorrow did you ?

Met Emma James at the weekend, what a smashing lady!

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

I find regardless of how hard I hit my legs, no doms.  Ever.  But the ****ers won't stop growing.  36" waist and i'm having to buy some some 40/42" waist trousers and jeans to fit my legs in.  I'm never gonna look like Trey Brewer but fcuk me, my legs are getting big - if i don't wear boxers my thighs rub like anyone's business and if do I get clothing burn.  Glad i'm cutting soon so i'll free some space in my trousers up LOL!

How nice is Emma tho eh?  She's such a nice person and always willing to talk and give some good advice - when I was training with (or I should say by her) we spent ages chatting about lifting and how to improve my shoulder.

Did you mention me when you met Emma?  Doubt you did (I mean why? lol) but its a small world that we revolve in!  I'm going to Bodypower so no doubt i'll see you and come say hi with Mama with me .  

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

She's LOVELY! Very knowledgeable as well

Didn't get to chat to her much as the Seminar was sooo busy, she gave a really good talk on Body Image, very interesting lady.

Will be cool to meet you & Mama

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Cheers Luv xx

Know I defo need to cut now - walking up stairs is become a chore and i'm sick of my legs not fitting in any of my jeans or trousers

Like the fact that i'm doing some heavy ass weights (for me anyway) but who gives a fcuk about what you lift, its about what you look like you can lift.

Cut begins 9am Monday with 6 eggs.  Gulp.  11 weeks of no nice food, here we come!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Back

Wide Grip Pulldowns
220lb x 12, 12, 12

DB Row
60kg x 15, 15, 15

BB Row
90k x 12, 100k x 10, 10 10

T-Bar Row
60k x 15, 80k x 12, 90k x 12, 12, 12

BB Rear Shrugs
100k x 10, 10, 10

Low Row
200lb x 12, 220lb x 12, 240lb x 12, 12, 9

Wanted to do DL's but ran out of time.  Good session. 

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou


Cheers Luv xx

Know I defo need to cut now - walking up stairs is become a chore and i'm sick of my legs not fitting in any of my jeans or trousers

Like the fact that i'm doing some heavy ass weights (for me anyway) but who gives a fcuk about what you lift, its about what you look like you can lift.

Cut begins 9am Monday with 6 eggs.  Gulp.  11 weeks of no nice food, here we come!

Are you following a Keto diet again? You certainly got some good results on your last cut, have been a long time reader of your journal; was running when I was on here posting under a different alias around 2years ago!