Papa's Journal - Winter of Mass Construction!

Triceps

Dips
15k x 12, 15k x 12, 15k x 10, 15k x 8 - WAY better this time

Tricep DB press
45k x 3, 40k x 5, 40k x 5,40k x 3, 40k x 3 - Started too high. Knocked it down a little but struggled a little BUT happy with weigh and know I can push it up in coming weeks

Cable Rope Overhead Extensions
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5 - went for hell over leather for this and loved it

Cable Pushdowns
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5 - As with the above. Intense burn after - loving it

MUCH better work out than the other day. Came out the gym with the best tricep pumps i've had. Loved it. Nuff said!

Biceps

DB Curl
25k x 10, 25k x 10, 25k x 10, 25k x 10, 25k x 10 - felt 5x5 wasn't enough so increased it to hit them harder

EZ Curl Bar Curl
60k x 5, 70k x 5, 70k x 5, 70k x 5, 70k x 5 - felt 60k, wasn't enough. Upped it to 70k and felt much better!

Hammer Curl
22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 4 - kept it at the same weight as last time as form wasn't perfect previously. Much better. 25k next week.

Was meant to squat today but I didn't feel well enough in my belly. Therefore did arms. Dropped the reverse pull ups as I was shot after the increased weights on the curls. Happy with this work out

Shoulders

DB Shoulder Press
35k x 5, 35k x 5, 32.5k x 5, 32.5k x 5, 32.5k x 5 (Lowered to make it liftable - test e strength dropped a little )

DB Shrugs
45k x 5,45k x 5, 45k x 5, 45k x 5, 45k x 5 (Stay at this weight, will improve form next week)

Upright Rows
35k x 5, 35k x 5, 35k x 5, 35k x 5, 35k x 5 (Stay at this weight, will improve form next week)

Machine Lateral Raise
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5 (dropped weight, shoulders felt fried after upright rows)

An ok workout. I think the rows before the lateral raise fried my shoulders!

Chest

BB Bench Press
95k x 5, 95k x 5, 95k x 5, 95k x 5, 100k x 5, 100k x 5 - I dropped the weight as I want to improve form. At the end I though i'd hit it with a couple of 100k's

DB Bench Press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5 - again i've dropped the weight to improve form

Smith Incline Bench
100k x 5, 100k x 5, 100k x 5, 100k x 4, 100k x 4 - I've added this in to hit my chest at a different position

Machine Fly (used machine as shoulder has been dodgy and trying to have as little stress on it as poss whilst lifting heavy)
124k x 5, 124k x 5, 124k x 5, 124k x 4, 124k x 4

Mostly pleased with the workout. Will up the bench to 97.5k next week. Hopefully I can keep a good level of form up by increasing slowly @ 2.5k a week. DB press will stay at 40k as I feel its giving me a better workout with better form.

Had Wednesday off due to bad belly.

From Friday

Triceps

Tricep DB press
40k x 5, 40k x 5, 40k x 5,40k x 5 , 40k x 5

Dips
15k x 12, 15k x 12, 15k x 6, 15k x 6 - This needs to go 1st...

Cable Pushdowns
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Cable Rope Overhead Extensions
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Sunday

Deadlift
140k x 5, 140k x 5, 140k x 5, 140k x 5, 140k x 5 - Lowered the weight to improve form - 145k next week

BB row
100k x 5, 100k x 5, 100k x 5, 100k x 5, 100k x 5 - Upped the weight from 80k and damn it felt good

V Bar pulldown
103k x 5, 103k x 5, 103k x 5, 103k x 5, 103k x 5 - Lowered the weight to again improve form.

Not the best workout i've done in terms of weight but by lowering the weight a little, I found the muscle burn better as I controlled the form and the weight better.

From Yesterday

Legs

Squat
132.5k x 5, 132.5k x 5, 132.5k x 4, 130k x 3, 130k x 3 (tried increasing, hit a wall and faultered at my usual 130k )

Machine Calf Raise
178k x 5, 178k x 5, 178k x 5, 178k x 5, 178k x 5 (done really slowly - pain )

Lateral Leg press machine
142k x 5, 142k x 5, 142k x 5, 142k x 5, 142k x 5 (seemed too light, odd considering the faulter on the squats)

Ham Curl
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5 (done really really slowly, loved the burn )

Bit of an odd one really. Faultered on the squats but everything else was good!

From Friday

Biceps

DB Curl
25k x 10, 25k x 10, 25k x 10, 25k x 10, 25k x 10

EZ Curl Bar Curl
60k x 5, 60k x 5, 60k x 5, 60k x 5, 60k x 5,

Hammer Curl
22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 4

Cable Curls
70k x 5, 70k x 5, 70k x 5, 70k x 5, 70k x 5, 70k x 5

A satisfactory workout. Pissed that I messed up with weight on the EZ Bar curls

yeah man you look massive. keep up the good work

Cheers

From Monday

Shoulders

DB Shoulder Press
35k x 5, 35k x 5, 35k x 5, 35k x 5, 35k x 5 (back on form here, 37.5k next week - felt I had loads left in me )

DB Lateral Raise
12.5k x 5, 12.5k x 5, 12.5k x 5, 12.5k x 5 (cutting out machines were I can - strange how 60k on a machine is easier than 12.5kg with DB's!)

DB Shrugs
45k x 5,45k x 5, 45k x 5, 45k x 5, 45k x 5 (may start on BB shrugs soon so I can go heavier)

BB Shoulder Press
60k x 5, 70k x 5, 60k x 4, 60k x 4, 60k x 3 (Shoulder were quite fried @ this point, just decided to add in over shoulder rows - 70k was included as I was trying out the weight but felt too heavy to do for 5x5 or anywhere close).

Pretty good workout

From Wednesday

Chest

BB Bench Press
102.5k x 5, 102.5k x 5, 102.5k x 5, 102.5k x 4, 102.5k x 4

DB Bench Press
40k x 5, 40k x 5, 40k x 5, 40k x 5, 40k x 5

DB Fly
25kg x 5, 25kg x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5

From Friday

Triceps

Dips
15k x 12, 15k x 12, 15k x 12, 15k x 10

Tricep DB press
40k x 5, 40k x 5, 40k x 5,40k x 5 , 40k x 5

Cable Pushdowns
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Cable Rope Overhead Extensions
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Pretty good workout

Having a week off - need time to stop and refocus my efforts. Also, have only had a week off since the turn of the year - body needs a rest!

I've missed a few weeks here for two reasons. I've had a week or so off last month and then this month i've been training a couple of times a week but had a lot of personal things going on so = no time to type it up here!

Anyway...

Sunday

Deadlift
100k x 8, 140k x 5, 150k x 5, 150k x 5, 150k x 5, 150k x 5

BB row
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5 - Lowered it here as i've had a bad belly for a few days and i've been feeling weak and form is king in my book

V Bar pulldown
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5 - Same as above

Monday

Triceps

Dips
10k x 12, 10k x 12, 10k x 12, 10k x 12, 10k x 12

Tricep DB press
37.5 k x 5, 37.5 k x 5, 37.5 k x 5, 37.5 k x 5, 37.5 k x 5

Cable Pushdowns
95k x 5, 95k x 5, 95k x 5, 95k x 5, 95k x 5

Felt weak still because of my stomach upset. Hopefull will be able to start upping these again.


From Wednesday

Chest

BB Bench Press
95k x 8, 90k x 8, 90k x 8, 90k x 8 - bad belly keeping my strength down

DB Bench Press
35k x 8, 35k x 8, 35k x 7, 35k x 5 - ditto

Incline DB press
35k x 7, 35k x 7, 35k x 7, 35k x 5 - ditto

Incline BB press
60k x 8, 70k x 8, 80k x 8, 82.5k x 7 - ditto


DB Fly
25kg x 5, 25kg x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5, 30k x 5


I know triceps/chest should have been split by a biceps or shoulder day but I just wanted to get back into hitting my chest and couldn't after a heavy back day. I'm starting a deca/test e/dbol cycle in the next week so these figures should shoot up. I'm gonna get some foto's done and try to update them a couple of times a month.

Also its gonna be a long cycle that will be around 6 months long ending in a cut from after xmas till around March 07 using test e and tren ace with t3 and a damn good diet to cut!

1st day of cycle today

Just had 200mg of deca, 250mg of test e and 10mg of dbol - here we go

Will get some pics up later. Want to update them maybe 1x/2x a week and see my development - should be pretty cool

Keeping an eye on this one!


papa, you always done 5x5? I've just started after doing a really high volume routine. What do you think of 5x5?

whats your weight now?

Weight is currently 103.5k at around 21% BF. I used to do 4x8 routines (and before that pyramiding). I'm finding a mixture of 5x5 and a little 4x8 for certain excerises works well.

I love doing 5x5 mind you, you are completely shot when you come out the gym and you get an awsome pump from it. Only problem is if you have a bad day/late nite/slightly dodgy bell then you will struggle with the normal lifts as its at the edges of the limits of you strength.

Shoulders

BB Shoulder Press
65k x 8, 65k x 8, 65k x 8, 65k x 7, 65k x 6

DB Shoulder Press
30k x 8, 30k x 8, 30k x 8, 30k x 7, 30k x 7 - Worse than normal (usually 37.5k) as I did the BB press 1st, weaking the DB lift. Will re-order next week so DB first. No doubt the dbol will be kicking in by then so should go right up (was up to 40k a few months back).

DB Lateral Raise
12.5k x 12, 12.5k x 12, 12.5k x 12, 12.5k x 12, 12.5k x 12 - need to up the weight and lower the reps here I think. Still, got a good burn from it!

BB Shrugs
85k x 8, 85k x 8, 85k x 8, 85k x 8, 85k x 8 - Will up next week. 100k should be well within my grasp.

BB upright row
35k x 5, 35k x 5, 35k x 5, 35k x 5, 35k x 5 - Far too low. Need to knock up aroun 5-10k

Oh and just over 30 mins for the next 10mg of dbol - can't wait for it all to start kicking in!

how many cals per day are you on during a bulk? did you ever measure those arms? :)

I eat every 3 hours each day. So normally its around 6-8 meals a day. I guess its in the region of 3600 cals to 4800 per day. When I bulk, I tend to eat as much as I can as cleanly as I can. Fat levels have stayed similar whilst bulking so I am putting extra fat on with the muscle I guess but when I cut next year that fat will be got rid of

Now got accutane for my acne on its way - should sort that irratation out