Papa's Journal - Winter of Mass Construction!

Shoulders

Cable Lateral Raise (each arm)
20k x 15, 20k x 15, 20k x 15, 20k x 15

Front DB Raise (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12

Seated OH Press (each arm)
50lb x 15, 50lb x 12, 50lb x 13, 50lb x 13

Machine Flye
200lb x 15, 200lb x 13, 200lb x 11, 200lb x 9

Machine OH Press
80k x 15, 80k x 7

Chest

Flat Bench
100k x 10, 100k x 10, 100k x 10 - shoulder was semi - screaming do this, left was saying too fecking light - so frustrating!
40k x 25, 50k x 20, 60k x 20, 70k x 15, 80k x 12, 90k x 6

DB Incline Bench
45lb x 25, 55lb x 20, 65lb x 15, 75lb x 12, 85lb x 10, 95lb x F - right shoulder doesn't have the power in it

Machine Flye
200lb x 15, 200lb x 15, 200lb x 15, 200lb x 15, 240lb x 10

Good session, right shoulder does feel nippy but not likely to tear.  Seems to be getting better but its so FCUKING annoying not to be able to bench properly.  Still, high reps and lower weights seems to work, so its a good work around.

Arms

Seated DB Curls
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Supersetted with...
DB Skullcrushers
35lb x 15, 35lb x 15, 35lb x 15, 35lb x 14

Hammer Curls
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Supersetted with...
Bench Dips
BW x 20, BW x 20, BW x 20, BW x 20

Machine Curl
100lb x 12, 120lb x 12, 120lb x 10, 120lb x 7

Supersetted with...
Rope Pull Down
130lb x 15, 130lb x 15, 130lb x 15, 130lb x 15

OH Rope Pull Down
130lb x 15, 130lb x 15, 130lb x 15, 130lb x 15

Weights lighter than possible but i'm going for ultimate form and getting a good pump.  Working well.

Back

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10

Machine Row (each arm)
195lb x 10, 195lb x 10, 195lb x 10, 195lb x 10

T-Bar Pull Down
200lb x 10, 180lb x 10, 180lb x 10, 180lb x 8

T-Bar Row
75k x 10, 80k x 10, 85k x 10, 85k x 9

Low Row
220lb x 10, 220lb x 10

Legs

Leg Press
270k x 20, 275k x 20, 280k x 20, 290k x 20, 300k x 17 - fcuk me this caned my legs, esp considering I haven't eaten carbs for 10 days now!

Hack Squat
325lb x 15, 325lb x 13, 325lb x 11, 325lb x 10

Leg Extension
195lb x 15, 195lb x 12, 195lb x 11, 195lb x 10

Meant to do calves afterwards BUT after the press and the hack squats... I decided to give myself a rest!

Shoulders

Front Raise (each arm)
35lb x 15, 35lb x 15, 35lb x 15, 35lb x 15

Arnie Side Raise (each arm)
20lb x 15, 20lb x 15, 20lb x 15, 20lb x 13

Lat Raise (each arm)
35lb x 15, 35lb x 15, 35lb x 13, 35lb x 10

Standing Machine OH Press
120k x 12, 120k x 12, 120k x 10, 120k x 8

Cable Front Raise (each arm)
30lb x 15, 30lb x 15, 30lb x 15, 30lb x 15

now then mate, hows the shoulder injury holding up?

is your stomach back to normal now?

Shoulder seems fine - having a week or two off chest work and it seems to be holding up.  Oddly, for a shoulder injury it hurts only when benching! Stomach is fine, no probs at all - prolly because i'm eating fack all. 

Can't wait to go on my rebound cycle... and watch all the muscle and size pile on

Hows the cut going?

Papa Lazarou


Shoulder seems fine - having a week or two off chest work and it seems to be holding up.  Oddly, for a shoulder injury it hurts only when benching! Stomach is fine, no probs at all - prolly because i'm eating fack all. 

Can't wait to go on my rebound cycle... and watch all the muscle and size pile on

Hows the cut going?

my shoulder is pretty much the same, twinge on flat bench, though i also get one on lat pull downs at the top of the ROM.
 
im not sure how the cut is going,  ive certainly lost weight lol

Get the exact same mate.  Sounds like you tore your infraspinatus too!

Arms

DB Curls
55lb x 15, 55lb x 15, 55lb x 12, 55lb x 10

Bench Dips
BW x 25, BW x 25, BW x 25, BW x 20

Supersetted by...
Hammer Curls
50lb x 12, 50lb x 12, 50lb x 10, 50lb x 10

Machine Curls
120lb x 12, 140lb x 12, 130lb x 8,  130lb x 10

Supersetted by..
DB Skull Crusher
35lb x 12, 35lb x 12, 35lb x 12, 40lb x 12

Cable Push Down
150lb x 12, 170lb x 12, 170lb x 12, 170lb x 12

Chest

Flat Bench
40k x 25, 50k x 25, 60k x 20, 70k x 20, 80k x 16, 90k x 10, 100k x 7

Cable Flye
70lb x 12, 70lb x 12, 70lb x 12, 70lb x 12

Incline Bench
45lb x 25, 55lb x 25, 65lb x 20, 75lb x 15, 85 x 10, 95lb x F

Machine Bench
195lb x 10, 195lb x 10

Mega pump on carb up and benching!  Love it!  Adjusted diet to that of 200lb LBM (less protein and fats).  Weight before carbing 16 stone 3lbs.  Hopefully in 2 weeks at next carb up, should be in the region of 15 stone 10lbs...

Attached Image(s)

Legs

Leg Press
300k x 20, 340k x 20, 340k x 20, 340k x 18 - man that smarted - but good pumps!

Squat
100k x 12, 100k x 12, 100k x 12, 100k x 12 - low weight, slowly lowering myself back into squating - 105k next week...

Leg Extensions
195lb x 15, 195lb x 13, 195lb x 11, 195lb x 9

Calf Raise
240k x 12, 240k x 12, 240k x 10, 240k x 9

Good leg sessions.  Mixing up the training days, so the body doesn't get used to training certain bits on certain days in certain orders.  Seems to work...

Shoulders

Front DB Raise (each arm)
40lb x 10, 40lb x 10, 40lb x 10, 40lb x 10

Lateral Raise (each arm)
35lb x 12, 35lb x 12, 35lb x 12, 35lb x 12

Arnie Side Raises (each arm)
25lb x 12, 25lb x 12, 25lb x 12, 25lb x 12 - really struggled on this today

OH Seated DB Press
60lb x 20, 70lb x 20, 70lb x 15, 70lb x 10

OH Seated BB Press
60k x 12, 70k x 12, 80k x 12, 80k x 12

Is there any reason you do your isolation exercises before your pressing when doing sho's, papa?

Simply to pre-exhaust them.  I've injured myself on heavier weights (at one point was OH DB pressing 55k) and tbh I'm now gaining as well with a lighter weight and more reps.  Not necessarily about the weight - its the time under tension and the pump to the muscle.

do you feel you get much from your arm workouts mate?

have you always done them?

My arms are a bitch to grow - any suggestions?

I find a mixture of light weights and heavy weights get my shoulders to grow. It's took me a hell of a long time to figure it out. I now begin with standing BB press and go up to 80kg from the bar, in a pyramid. Then I do seated DB press and go fairly heavy right away, typically 35-40kg db's and really push out the reps to reach 10. Then I do my raises and usually stay quite light, in stark contrast to my pressing to be honest but I quite like using the 15kg dumbells on my raises and really taking my time on each rep and stretching it. I sometimes go heavy on raises, 20-25kg db's, but do them as a drop set so do 3-4 reps on the heavy wieght then pick up the 7.5's and do another 8-10.

Your arms look quite big as it is mate, what do they measure? I got mine to 18 inches on my last cycle (they're sitting just under now at the start of my next) and I've found again that a mixture of heavy weights and light weights work best. For biceps I start on the cable machine with a twisty v-bar attachment, start light and work up to doing the full stack for cheated reps. Then I jump on the ez bar and again go heavy. With JohnOvManc we ended up doing 70kg (inc 10kg for the bar, 30kg weight on each side) for a fair few reps cheated. But then after this we did lying prone curls on a light weight ensuring we pump at the top of the lift for a second. Hammer curls going heavy after that, 30-35kg dbs, and finish with some chins. For tri's I always like starting with skullcrushers (because I hate them with a passion) and then move onto close grip bench. Do dips right after these then just freestyle after that, maybe do some extensions or cable pulldowns.

Measured the arms today after an arms session - 19 inches pumped and 18.5 inches unpumped, this without carbs in them too which is pretty cool - I guess my arm workouts aren't too bad - always get a good pump. 

Struggle with dips with arms to the shoulder because of my torn RC - simply cannot do it if my arms are to side, only behind me on bench dips.

Still, they don't look big to me - I suppose to a lot they will but I'd like them to look bulky and wide so at my height I guess i'm looking at 22 inch odd, which is a long way to go - they say for every stone 1" so i'm looking at another 42lb in muscle to get to that size! Feck! 

Arms

DB Curls (each arm)
55lb x 10, 55lb x 10, 55lb x 10, 55lb x 10, 55lb x 7

DB Skull Crusher
45lb x 12, 45lb x 12, 45lb x 12, 45lb x 10

Hammer Curls
50lb x 16, 50lb x 15, 50lb x 13, 50lb x 11

Rope Pull Down
65k x 12, 65k x 12, 65k x 12, 65k x 12

Supersetted with
Cable Curls
65k x 12, 65k x 12, 65k x 9, 65k x 7 - done slowly for pump.

Cable Push Downs
70k x 12, 70k x 12, 70k x 12, 70k x 12 - Done with strict form