Papa's Journal - Winter of Mass Construction!

Arms

Cable Incline Bench French Press
EzBar 50k 20, 75k x 25, 25, 25, 19
V-Bar 75k x 25, 25, 22, 19

Fore Arm Curls
Standard 15k x 20, 20k x 20, 20
Reverse 15k x 20, 20k x 20, 20

Close Grip Bench
100k x 10, 140k x 10, 10, 10

Alternating DB Curl - done super slow
17.5k x 15, 12, 10, 8

Standing BB Curl - done super slow
30k x 10, 8, 8, 6

Single Arm DB Extension
12.5k x 20, 20, 20

OH DB Extension
40k x 20, 45k x 20, 50k x 20, 13

Quads & Hams

Leg Press
240k x 12, 12, 390k x 12, 430k x 12, 470k x 12, 510k x 10, 550k x 8*, 240k x 30, 30, 30, 30

Lying Ham Curl
30k x 20, 35k x 20, 40k x 20, 45k x 20, 20, 16

Plate Lunges
40k x 20, 20, 20, 20

Seated Ham Curls
50k x 20, 20, 20, 20

Leg Extensions 
40k x 15, 15, 13, 1

Quads/Hams

Leg Extensions
30k x 20, 35k x 20, 40k x 20, 45k x 20

Super'd by...
Seated Ham Curls
50k x 20, 55k x 20, 60k x 20, 70k x 20

V-Squat
200k x 20, 220k x 20, 220k x 20

Super'd by...
Lying Ham Curls
35k x 20, 40k x 20, 45k x 13

Single Leg Leg Press
Left 200k x 20, 20, 20
Right 200k x 20, 20, 20

Super'd By...
Very Wide Leg Leg Press (for Hams)
200k x 15, 13, 9 - no rest between Single legs presses for each leg and wide leg press

Plate Lunges
40k x 20, 14, 18, 18

Leg Extensions
25k x 15, 12, 12 - VERY Slow - burning!

Shoulders

Hammer Strength Shoulder Press
60k x 15, 100k x 12, 140k x 12, 180k x 10, 190k x 4, 180k x 6*, 160k x 8*, 140k x 12*, 100k x 8*, 60k x 8*

*drop set

Alternating Shoulder Press (weight each shoulder)
35k x 10, 8, 7, 7

Front Raise
15k x 12, 12, 10, 10

Lat Raises 
15k x 10, 9, 9, 7

Cable Lat Raises
12.5k x 12, 12, 10k x 10

DB Upright Row (weight each arm)
22.5k x 10, 10, 10, 10

Back

Narrow Reverse Grip Pulldown
70k x 12, 85k x 10, 10, 10, 9

Wide Grip Pulldown
70k x 85k x 10, 10, 10, 10

Low Row
85k x 12, 10, 10, 10

BB Row
Underhand Grip
60k x 15, 80k x 15, 100k x 12, 110k x 12, 12, 12

Overhand Grip
110k x 15, 12, 12, 12, 120k x 12, 140k x 5

Wide Grip Chins
BW x 12, 12, 12, 12, 12

DB Row
60k x 12, 12, 12, 12 - each hand

Chest/Shoulders - done last night

Incline BB Bench
70k x 15, 120k x 10, 120k x 10, 140k x 10, 140 x 6

Flat BB Bench
50k x 17, 17, 17

Alternating Shoulder Press
35k x 20, 20, 20, 20

Front Raises
14k x 10, 10, 10

Lateral Raises
14k x 10, 9, 9

Rear Delt Flye
26k x 12, 12, 12

Arms

Incline Bench DB Curls
17.5k x 10, 10, 8, 8

Close Grip BB Bench
105k x 10, 135k x 10, 140k x 10, 145k x 10, 150k x 8, 155k x 5

Incline Bench Cable French Press With V-Bar
75k x 25, 25, 19, 22

Super'd by...
Alternating DB Curls
17.5k x 10, 10, 10

Cheat DB Curls
37.5k x 8, 7, 6, 6

Legs

Leg Extensions 
25k x 20, 20 ,20 

Leg Press
200k x 12, 240k x 12, 290k x 12, 340k x 12, 390k x 12, 470k x 10, 510k x F, 390k x 16, 17, 17, 20, 20, 20, 17

Plate Lunges (total weight)
50k x 40, 30 - back tweaked, stopped

Leg Extensions 
40k x 12, 12, 12, 12 - held at peak for 2

Shoulders

Lateral Raises
10k x 15, 15k x 15, 15, 12

Machine Shoulder Press
100k x 20, 140k x 12, 11, 12, 11

Front Raises
15k x 15, 15, 15, 15

Rear Delt Flyes
25k x 12, 12, 12, 12

Cable Laterals
10k x 15, 15, 15

Arms

"Cheat" Alternating DB Curl
10k x 20, 40k x 8, 7, 7, 6

EzBar Curl
50k x 12, 55k x 8, 8, 6

"Cheat" Hammer Curls
40k x 12, 12, 9, 9

Cable Curls
20k x 20, 15, 25k x 15

Close Grip Bench
100k x 15, 110k x 15, 15, 15

Back

Wide Grip Pulldown
50k x 12, 80k x 12, 12, 12, 11

Reverse Grip EZBar Pulldown
70k x 12, 12, 12, 12

Wide Grip Chins
BW x 12, 11, 11, 13

Assisted Bicep Grip Chins
35k x 12, 12, 12, 12

Machine Lever Row
12k x 12, 12, 12, 12

Chest

Incline BB Bench
80k x 20-25 (mix of partial and full rom to warm up), 100k x 10, 120k x 10, 130k x 10, 140k x 10, 8, 7, 7, 6, 130k x 10, 9

Flat BB Bench
65k x 10, 6, 8

Cable Flye (High to low)
30k x 20, 15, 12

Cable Flye (to chest level)
30k x 12, 13, 13

Hammer Strength High to Low Chest Press
100k x 12, 12, 11, 10 - 30 seconds rest between ets

Legs

Leg Extensions
20k x 20, 20

Leg Press
390k x 20, 20, 20, 16, 16, 12 - a min or two between sets

Plate Lunges
40k x 20, 20, 20

Leg Extensions
45k x 12, 12, 12

Hams and Calves

Lying Ham Curl
30k x 12, 50k x 12, 70k x 12, 12, 12

Wide Stance Leg Press
240k x 20, 280k x 20, 320k x 20, 360k x 20, 400k x 20, 20

V-Squat Calf Raise (held 5 second peak and base)
260k x 12, 10, 7, 7

Donkey Raise (using hack squat (held 5 second peak and base))
200k x 12, 10, 10, 10

Seated Calf Raise(held 5 second peak and base)
40k x 12, 12, 12

Shoulders

Lateral Raises
10k x 15, 12.5k x 15, 15, 15

Machine OH Shoulder Press
80k x 20, 100k x 20, 120k x 20, 140k x 17, 160k x 12, 12, 11

Front Raise (per arm)
15k x 20, 15, 15

Delt flye
25k x 15, 15, 15

Cable Lateral Raise
10k x 15, 15, 15

Cardio
15 mins on 10% incline at 6km/h.

Back

Wide Grip Chins
BW x 12, 12, 12, 11

Rack Pulls
120k x 10, 170k x 10, 210k x 10, 250k x 8, 290k x 8 (PB) and 330k x 1, 1, 1 (PB)

Hammer Strength Pulldown Machine
130k x 12, 12, 12, 11

Hammer Strength Lever Pull
60k x 12, 80k x 12, 12, 12

Cardio
15 mins on tread mill @ 10% incline and 6km/h.

Arms

DB Curls
10k x 20, 22.5k x 10, 37.5k x 10, 8, 7

Close Grip Bench
125k x 10, 135k x 10, 140k x 10

Preacher Curls
17.5k x 10, 10, 10

Hammer Curls
17.5k x 10, 10, 10

Cable French Press
75k x 12, 12, 12

Cardio
15 mins on tread mill @ 10% incline and 6km/h.

37.5kg dumbbell curls? Wooft that's impressive stuff. I do 15's with 24kg, clearly nees to up my game lol

stewedw


37.5kg dumbbell curls? Wooft that's impressive stuff. I do 15's with 24kg, clearly nees to up my game lol

 
Hey buddy - cheat curls! I've done light curls for years and little difference so I've taken some advice from a few guys I know and trying smashing them as hard as I can.   Already seem to be developing fresh veins across my bi's so seems to working!
 
A leg press from a couple of months back

Cool!! Yeah I've seen some big big dudes in te gym use dubious form, and then read in flex or musxlemaf this month than you Can stimulte muscle growth without the full rom. They said that full rom gave better strength than "cheating" so good to mix it up. I'll be trying that soon ;-)