Papa's Journal - Winter of Mass Construction!

Ok so mate. I'll be running soemthing similar next year but still unsure of how high I'll run the Test.Highest I've ran previously was 1.2g EW.

I started the lantus at 10iu 1st thing in the morning and built up to 20iu over a week or so.

What carbs do you use?

I just made sure to have carbs every 2-3 hours during the day and had my last carbs right before bed.
A mixture really between, WMS, wholegrain bread, rice and porridge.

Good - same as me then.

Legs

Leg Press
260k x 20, 340k x 20, 360k x 20, 360k x 12, 360x 11, 360k x 11, 360k x 10, 360k x 9

Hack Squat
180k x 12, 200k x 12, 200k x 10

Seated Ham Curl
285lb x 12, 285lb x 12, 285lb x 10, 285lb x 9

Leg Extension
225lb x 12, 225lb x 12, 225lb x 9, 225lb x 9


Calf Raises
140lb x 12, 140lb x 12,


20 seconds between sets, 2 mins between exercises - in an out in about 40-45 mins.  Feel sick as a dog LOL

Shoulders

Arnie Shoulder Press
17.5k x 12, 17.5k x 12, 17.5k x 12, 17.5k x 12


Seated Front Raises (each arm)
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10

Seated OH Press
70lb x 12, 80lb x 8, 75lb x 10, 75lb x 3

Bent Over DB Raise (each arm)
30lb x 10, 30lb x 10, 30lb x 10, 30lb x 10


Cable Lat Raise (each arm)
15k x 10, 20k x 10, 20k x 10, 20k x 10

DB Shrugs (each arm)
90lb x 10, 90lb x 10, 90lb x 10, 90lb x 9

are you still having shoulder problems mate?

No mate, just until now stayed away from DB based OH work.  Just started back on them.  Lowish weights until shoulders are back and stronger and I develop the power back in them

Papa Lazarou


No mate, just until now stayed away from DB based OH work.  Just started back on them.  Lowish weights until shoulders are back and stronger and I develop the power back in them

that makes sense mate, thought there must be a reason, as im sure you used to train them alot heavier than that!

Used to do up to 50kg DBs but power has been down since I tore it.  Now feels ready to work up the strength and develop my delts

Back & Biceps

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

DB Row
55k x 12, 70k x 10, 70k x 7, 70k x 7

SLDL
60k x 20, 60k x 20, 60k x 20, 80k x 20, 80k x 20, 80k x 20, 100k x 20, 100k x 20, 100k x 20, 

BB Curl
85lb x 10, 85lb x 10, 85lb x 10, 85lb x 10

Wide Grip Lat Pull Down
220lb x 10, 220lb x 8, 220lb x 10, 220lb x 10

Supersetted by...
Concentration Curl
30lb x 10, 35lb x 10, 40lb x 10, 40lb x 10, 40lb x 10

Machine Curl
170lb x 10, 170lb x 10, 170lb x 10

Doing SLDL to strengthen up back before proper DLing.  Gonna be a while yet.  Still a little pain there unfortunatley.

good going on the sldl!  hows the hams?

Fine - no probs at all, none what so ever.  My prob is I have strong legs and a weak back.  Could have added 30-50kg on that weight for a similar amount and the legs would have been fine.  Back would be crippled LOL

Chest & Triceps

BB Bench
100k x 12, 120k x 10 - Warm up
145k x 4, 145k x 4, 145k x 4, 145k x 4 - plenty left in the tank.  Using wrist wraps to keep it on the chest and tri's and not feel pain in the wrists.

BB Skull Crusher
100lb x 12, 100lb x 10, 100lb x 10, 100lb x 9

Incline DB Bench (each arm)
100lb x 15, 100lb x 13, 100lb x 12, 100lb x 10

EzBar Reverse Grip Pulldown
80lb x 10, 80lb x 10, 80lb x 10, 80lb x 10 - very strict form - ow!

Incline DB Flye
45lb x 8, 45lb x 8, 45lb x 8, 45lb x 8 - done slowly - 3 second pause at top and bottom of movement

I'm sure I did something else but i'm f/_/cked if I remember!

Legs

Squats
100k x 20, 120k x 12, 120k x 9

Leg Press
360k x 12, 360k x 12, 360k x 12, 360k x 12 - 20 second rest between sets


Ham Curls
285lb x 12, 285lb x 12, 285lb x 12, 285lb x 12


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


Felt really sickly this evening for some reason so couldnt push to hard or risk throwing up.  Still pushed on - esp with the 20 rep squats

Think I may have some kinda virus - feeling really weak and out of sorts - but not particurly sick or anything.  Odd.

I'm defo ill.  Cold, streaming eyes, running nose, cough.  Gonna be out the gym for a few days I think

sucks mate, rest up and get the fluids....

hope you recover soon

Cheers matey.  Feel awful.  In the office now as I cannot afford to be off.  Feel quite sick and dizzy.  Oh well, 5 hours and then home

Hope you start to feel better soon dude :/ It's very frustrating.