Papa's Journal - Winter of Mass Construction!

hey glad to see you have taken the step toward the baby oiled fake tan thong parade

another option would be our very own james,  i know he does a great service for the guys he preps

Legs

Hack Squats
180k x 12, 220k x 10, 240k x 10, 260k x 8 (PB)

Leg Press
360k x 20, 360k x 20, 360k x 20

Supersetted...
Ham Curls
255lb x 15, 255lb x 15, 255lb x 15

Supersetted...
Leg Extensions
225lb x 12, 225lb x 12, 225lb x 9

Good workout - nice and heavy and my hack squats are getting better.  Nice.

nice leg session mate.  do you do calfs on a different day?

what sort of diet you following at the moment?

Tends to be around 400-500g of protein, 200-300g carbs and 100g of fats.  Pretty clean.

I do legs twice a week, so tend to hit them once - for me, gaining mass on quads and hams is the main aim of the game atm on the lower body and a thicker back on the top.

Chest, Shoulders & Triceps

Smith Incline BB Bench
100k x 12, 120k x 10, 140k x 7, 140k x 8

EzBar Skull Crusher
60lb x 12, 100lb x 10, 110lb x 4, 105lb x 10, 105lb x 10

OH Seated Smith Press
100k x 10, 120k x 10, 130k x 8, 130k x 8, 130k x 6

Front DB Raise (each arm)
40lb x 10, 40lb x 10, 35lb x 10, 35lb x 10

Bent Over DB Delt Raise (each arm)
20lb x 10, 20lb x 10, 20lb x 10, 20lb x 10

Tricep Push Down
180lb x 20, 180lb x 20, 180lb x 4

Straight Back Pushdown
70lb x 12, 80lb x 10, 70lb x 12

Back

DB Row
55kg x 12, 70k x 10, 70k x 10, 70k x 10, 70k x 10

DB Shrugs
85lb x 10, 85lb x 10, 85lb x 10, 85lb x 10

Machine Row
285lb x 10, 285lb x 10, 285lb x 10, 285lb x 10

Widegrip Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Behind Back Shrug
60k x 10, 100k x 10, 100k x 10, 100k x 10, 100k x 10

Papa Lazarou


Tends to be around 400-500g of protein, 200-300g carbs and 100g of fats.  Pretty clean.

I do legs twice a week, so tend to hit them once - for me, gaining mass on quads and hams is the main aim of the game atm on the lower body and a thicker back on the top.

are you bulking at the moment?  whats rate is the weight gain?
 
 interesting that you have cabs so low, thats about the same as my cutting diet and i weight alot less than you! always amazes me how different peoples diets are!

Not gaining mate - stuck at 17 stone BUT not on AAS (off for a few weeks now) so not suprising.  Just trying to keep it lean.

Papa Lazarou


Not gaining mate - stuck at 17 stone BUT not on AAS (off for a few weeks now) so not suprising.  Just trying to keep it lean.

id be tempted to up the carbs by 100-150g a day mate and see how it goes, the fat comes off easily you know that!  your planning on a show now so need to keep moving forward!
 
 

I'm looking to keep lean mate - I know i'm never gonna be the biggest chap so will concentrate based on what I know I'm good at - conditioning. 

No point adding 3lbs of of muscle that cannot be seen at the expense of having 3lbs less fat on me that makes me look ripped to shreds rather than just cut.

keeping lean into a show pays off as you'll have tracing paper like skin and be able to eat into the build up.

bulking into the lead up to your prep is a gamble depending on how far you take it.

for your first show i'd stay lean, work with what you have and build from there so your not doing a crash diet to bring it in.

better to be a good size and ripped than to be big and smooth. (experiance here lol)

Thats the plan big man.  I'm 17 stone atm, leanest i've been mid bulk but when i tense, I get some striations on chest and shoulders, veins across chest, shoulders and traps and some good definition.  I'm sure if I came at around 14-14.5 stone I should be pretty ripped to pieces, esp with water off me.

Legs

Hack Squats
100k x 14, 180k x 12, 220k x 10, 240k x 10, 256k x 8

BB Hack Squats
60k x 10, 100k x 10, 100k x 10, 100k x 10, 100k x 10

Leg Press
340k x 20, 340k x 15

Ham Curls
255lb x 12, 255lb x 12

Leg Extension
240lb x 12, 240lb x 10

Started feeling ready to throw (felt a little sickly all day) so stopped at this point

You haven't got an upset tum again have you ?

Nah, my misses and my icle sister (who has recently moved into live with us) both have colds and feeling head achely/sickly so I think its some of that. 

Doesn't feel like the bad belly I get from my pancreas/stomach messing up every now and again.

Hopefully it'll pass soon then

Indeed - mind you, doesn't help i'm off AAS atm and at the start of PCT so i'll weaken a little too and burn out a little easier!

Sorry if this has been asked many times. but 101 pages is a lot to look through but what is a typicals days diet.

Now?  Whilst bulking... 400-500g of protein a day.

8am          82g whey and 100g oats, maybe banana
11am        5 whole eggs, 42g whey and 60g rice
2pm          2 chicken subs or the like and 42g whey or 300g of some kind of meat or chicken and pasta plus whey
5pm          5 whole eggs 42g whey and 60g rice
7.30pm     41g whey in water
8pm          400g chicken, noodles or rice or oats and piles of green veg
11pm        Either 30g cottage cheese or semi skimmed milk and whey

Its not strictly the above but usually amounts to something similar.  As i'm remaining quite lean i'll sometimes have a big mac or the like at the 2pm meal.

Drinks are either black coffee, pints of milk or my personal vice, Vimto!