Papa's Journal - Winter of Mass Construction!

How come you can do nearly the same amount of weight for dumbell shoulder press then you can with dumbell benchpress lol!?

Good going mate

I've very strong shoulder and back muscles for my size. I think thats why my lats and top of the back has increased so dramtically!

My chest press sucks a bit

Back & Biceps

2 arm T bar row (using BB)
90k x 8, 90k x 8, 90k x 8, 90k x 8, 100k x 8,

1 arm T bar row (using BB)
40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8

Dead Lifts (no straps this week)
120k x 8, 140k x 8, 160k x 8, 180k x 0, 160k x 5 - couldn't go above 160k as I couldn't grip the bar without the straps

Standing EzBar Curl
40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8, 40k x 8,

Sitting DB Curls
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8,

Bicep Curls
25k x 8, 25.0 x 8, 25.0 x 8, 25.0 x 8, 25.0 x 8

Changed the back work out a bit. Did some heavy lifting the day before (was removing cemented in fench posts) so wasn't up to an all out heavy back day. Funny thing is, if anything, doing as I did, my back feels like its been worked more with lighter weights. Something I need to think about

Shoulders

DB Shoulder Press
35k x 8, 37.5k x 8, 40k x 8, 42.5k x 0, 40k x 8, 42.5k x 5, 40k x 5 - lifts up here

BB Rear Shoulder Press
60k x 8, 70k x 5, 70k x 5, 65k x 8, 65 x 8

DB Lateral Raises
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Wide Grip Pull Up
BW x 15 (+ 2 hang and then pull ups 10 seconds later) , BW x 11 (+ 2 hang and then pull ups 10 seconds later)

A decent session

hey papa, thought i'd drop by and say hi.

very nice work on the dumbell shoulder presses, stronger than me there for sure!

hope you are sorting things out OK re: the stuff you posted about the other day ...

I dunno. I think she wants us to part but doesn't have the heart to tell me to leave. I on the other hand don't wanna leave as I don't care about me, the only thing that matters is that the little one is happy and that she's being challanged by us teaching her things (she's so bright, 21 months doing puzzles for 3-4 year olds, way ahead of her age in terms of language and sentances she can speak!).

Been busy trying to keep things together in the house with the misses this week so training has suffered a little. Gonna train today and tm to bring my training schedule back in check. Right, time for some breakfast

Chest & Triceps

Decline BB Bench
90k x 8, 100k x 8, 110k x 8, 115k x 8, 112.5k x 8, 112.5k x 8

DB Bench
45k x 8, 45k x 8, 45k x 8, 45k x 8, 45k x 8

Dips
30k x 10, 30k x 8, 30k x 0, 20k x 10, 20k x 10

Cable Tricep Reverse Grip PULLDOWN
110k x 8, 110k x 8, 110k x 8, 110k x 8

Overhead DB Tricep Press
17.5k x 8, 20k x 8, 20k x 8, 20k x 8

BB Bench
80k x 10, 100k x 6, 100k x 4 - done very very slowly - very harsh and very painful - FCUKING ace

Great session. Best one i've had i a while - yay me

37.5 mins at 9km/h. 550 odd cals burnt alledgedly! Lubbly

Back & Biceps

Dead Lifts (no straps till above 190k)
170K x 8, 180k x 8, 190k x 5, 195k x 5, 200k x 3, 202.5k x 2, 210k x 0 - 202.5k PB!!!!!

2 arm T bar row (using BB)
110k x 8, 110k x 8, 110k x 8, 110k x 8

Sitting DB Curls
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8 - Done VERY SLOWLY. SOAB!!! Fecking ace - very painful vein popping curls - can do 30-32.5k curls but these are far more controlled - hard work - love it

Cardio on 20/02/07:

27.5 mins before work @ 8.5km hour. About 4km ran and 500 cals it says...

Should be a weights day today but the little one kept me up all nite. 1 hours sleep at best

Gonna have a light run and an early bed methinks and have the weights day tm.

40 mins @ 8.5k/h.

Oooh, my current weight is down to 16 stone 4lbs! Yay me. Had gone back to 16 stone 8lb after the illness (upped cals to preserve muscle rather than risk it as I recovered) and over the last week hit it hard again and got the weight back down and the BF heading in the right way!

Dunno what it was today in the gym but when I was on the treadmill @ 1st there was only a couple of people about. Then people started coming in and using the machines. Very oddly I got surrounded by lots of women on the one side of the gym I was on and then all the blokes were on the other side of the area on the cardio machines!?! - there's no order to it and you can go where you want (no classes or the like). Maybe random but very odd and I did get some odd looks/stares by people passing by? Felt like a piece of meat

Maybe the ladies were liking what they were seeing

Shoulders & Biceps

Seated DB Press
40k x 8, 40k x 8, 40k x 8, 40k x 8

Standing BB Shoulder Press
60k x 8, 60k x 8, 60k x 8, 60k x 8

Supersetted by:
Standing Lateral Raise
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Upright Row
60k x 8, 60k x 8, 60k x 8, 60k x 8

DB Bicep Curls (each weight x2)
30k x 8, 27.5k x 8, 25k x 8, 22.5k x 8, 20k x 8, 17.5k x 8, 15k x 8, 15k x 8, 12.5k x 8, 12.5k x 8, 10k x 8 , 7.5k x 8, 5k x 8 - At this point my arms fell off

Seated DB Curls (and slow)
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

and to finish me off:
Arnold Shoulder Press
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Great day in the gym. I loved it

From the begining of Feb (the cam ain't great so detail is lacking, makes the chest look a lot shallower than it is ):-

Will add another one in a week or two for the beginning of March - should be under the 16 stone barrier by then

Looking at the pic, I think i'll need to aim for about 14.5 stone - so thats another 20lbs or so - wanna be quite ripped as I feel i'm getting leaner but not as vascular as i'd like. Veins are starting to come thro but i don't think that'll be achieved by by another 14lbs - it will be getting there but not quite...

Chest & Triceps

Decline BB Bench
110 x8, 110 x8, 110 x8, 112.5k 8, 115k x 8, 110k x 8

Dips
25k x 10, 25k x 10, 25k x 10, 25k x 10

DB Bench
45k x 8, 45k x 8, 40k x 8, 40k x 8,

Close Grip Bench Press
60k x 10, 60k x 10, 80k x 10, 80k x 10, 80k x 2 , 60 x 10

Supersetted by Overhead DB Tricep Press
15k x 8, 15k x 8, 15k x 8, 15k x 8

Super-supersetted by DB Fly
25k x 8, 20k x 8, 20k x 8, 20k x 8

Another top session. Trying to keep the intensity up by hammering myself a little more with around 8 reps per exercise to help aid fat loss and minimize losses and hopefully gain a little. Lifts are definatley up since begininig to do more 8x4 sets over 5x5

Went for swim this afternoon with the little one - fcuk me is tiring considering I didn't swim just floated around with her - an hour & a quarter spent in the pool.

Cardio in the morning at 6.30am. Yay .

22/01/07


25/02/07


Leaning out and back detail coming out

Yesterday did 38 mins @ 9km/h. 600 odd cals burnt. Back to the gym to run tonite and a back day this evening

Good news for me is abs are starting to poke thro even now when i'm about 15-20lbs off target weight - only when hunched forward a little but its all good - wasn't expecting them for another 10lbs odd

40 mins this morning @ 9km/h. 600 cals.

Back & Biceps

Dead Lift
160k x 5, 170k x 5, 180k x 5, 190k x 4, 190k x 5, 200k x 1

BB T-bar row (using V bar!)
100k x 8, 100k x 8, 100k x 8, 100k x 8 - if its good enough for arnie its good enough for me!

Dead Lift
100k x 10, 100k x 10, 100k x 9 (grip went on the last one)

DB Curl
20k x 8, 20k x 8, 20k x 8, 20k x 8 (VERY slow and painfully done ).

EzBar Curl
40k x 10, 40k x 10, 40k x 10, 40k x 9

And at that I stopped as cardio and a back day aren't fun. Horrible in fact. At this point my body said do another curl or back exercise and you are gonna see you 5.30pm dinner all over again. So I stopped

Good day but too tiring and too much to do cardio and a back day. Will NOT do both on the same day again!

38.5 mins @ 9.5km/h. Also sped up for the last 3 mins to 14km/h, then 15km/h and finally 16km/h. Treadmill claimed about 700 cals and 6km run.

Cardio off this morning - body needed a rest from the jogging. Shoulders day tonite.

Got a sore throat tonite so giving the lifting a miss - hopefully i'm better tm.

Throat feeling better. I'll try the gym and hope glycogen levels are high enough with some Eph to boost me

ORIGINAL: Papa Lazarou

Throat feeling better. I'll try the gym and hope glycogen levels are high enough with some Eph to boost me

Normally does the trick mate IMO...

Must say your new avatar pic - you're looking much leaner and bigger (if that makes sense)

How much longer you're planning on cutting mate??

 
www.ugm.org.uk
 
 

Shoulders

Sitting DB OH Press
40k x 8, 40k x 8, 40k x 8, 40k x 8

Standing BB OH Press
60k x 8, 60k x 8, 60k x 8, 60k x 6

Standing Lateral Raise
22.5k x 8, 22.5k x 8, 22.5k x 8, 22.5k x 8

Standing DB OH Press
22.5k x 8, 25k x 8, 22.5k x 8, 22.5k x 8

Standing Cable Cross Over (weight x 2)
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8

Single Arm Reverse Wood Chop
25k x 8, 25k x 8, 25k x 8, 25k x 8, 25k x 8,

Another good workout. Eph did its job and throat feels fine Will be back in the gym for my cardio at 8am in the morning - feeling good, starting to look great - yay me

Mick - Cutting for another 6-7 weeks. Basically as long as I need to get the look I want for the summer. I think around 15 stone or so, maybe a little less will make me happy. Thats about 15-16lbs of fat to lose. Definatley do-able with plenty of cardio which i'm starting to enjoy. Getting more vascular as each day passes - indeed when i'm running veins actually pop up in my shoulders which is a nice change to the look around 6 weeks ago. I think essentially I want rolling vein down my centre of my biceps and a couple leading off around the bicep - its there and pops out during exercise but not there without exercise so I guess its getting the fat down that little bit more.

Annoying really as my abs shows at stupidly high fat levels so why can't my veins

Oooh forgot - Pull ups!

BW x 20, BW x 12

Arm Work

Bicep Curl & Dips in brackets
22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16), 22.5k x 8, (BW x 16)

EzBar Curl
42.5k x 8, 42.5k x 8, 42.5k x 8, 42.5k x 8, 42.5k x 8

Cardio
40 mins of cardio @ 8.5km/h.

You've made some serious strength gains since you started this journal Papa, keep it going, i'll be watching with great interest.

Seeing stuff like this gives me great motivation, Cheers!!!!

My Journal

Cheers mate

End of the day i've found consistancy is the key. Keep hitting at it and the gains come, albiet slower than you'd like but they come all the same

Chest & Triceps

Decline BB Bench
115k x 8, 115k x 8, 115k x 8, 115k x 6, 110k x 8, 112.5k x 8

BB Bench
100k x 5, 100k x 5, 100k x 5

Close Grip BB Bench
60k x 10, 60k x 10, 60k x 10, 60k x 10, 70k x 10, 70k x 10, 70k x 10

OH Tricep Press
17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10, 17.5k x 10

Tricep Rope Pull Down
95k x 8, 95k x 8, 95k x 7, 95k x 7

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Went to go to the gym this morning but needed a little more sleep so stayed in bed for alittle extra. Then went to go in and over did it in the shower so i'd run out of time - needed 50 mins inc 40 mins of run and 10 mins to get to the gym but only left myself with 40 odd mins so cardio was out.

Left early from work to go to the gym for 40 mins before the GF went to her induction (also at the gym) and the train ran 30 mins late FFS - just couldn't getto the gym regardless of how I tried and when I finally got back to the house at 9ish I didn't have time to get back to the gym before it closed.

Feck

Cardio and back day tomorrow -

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

Cardio 35 mins @ 9km/h.

Back & (a little) biceps

Deadlifts
160k x 8, 160k x 8, 160k x 8, 160k x 8, 160k x 5

Tbar row
100k x 8, 95k x 8, 95k x 8, 95k x 8, 95k x 8

Deadlifts
100k x 10, 100k x 10, 100k x 10, 100k x 10

Bicep Curls
22.5k x 10, 22.5k x 10, 22.5k x 10, 22.5k x 10, 22.5k x 10

An ok session. A bit tired as I had to do cardio today to make up for missing it yesterday. Not too bad tho

25 mins @ 9km/h. Ran late so only a shot run.

Yesterday 9km/h for 38 mins.