Papa's Journal - The blood, sweat and years...

Guess its time that I should start charting my results so I can keep check on my gains/losses and you guys can point me in the right direction

I'm currentlly 105kg and circa 20% BF (these figure will currently be a little a little out due to water bloat following a test e cycle with winny to finish me over 3.5 weeks with PCT due to start in 2 weeks).

Gonna edit this post later on with some pics to guage my progress from here on in. Should also put up some from a year or two back when I got myself nice and toned (if a little thin at 13 stone and circa 10% BF) but with a decent 6 pack .

Currently having a week off due to a nagging elbow injury - Monday should see me kick off again, straight onto the chest me thinks

Pictures now added

Yesterday I did my back...

Deadlift
140k x 5, 150k x 5, 160k x 5,160k x 5, 160k x 3

DB row
45k x 5, 45k x 5, 45k x 5, 45k x 4, 45k x 4 - Normally BB row but i'd hogged the oly bar for long enough with deadlifts and gym was quite busy

V Bar pulldown
110k x 5, 110k x 5, 110k x 5, 110k x 5, 110k x 4 - Think i'm about ready to go up on this. Thinking about it, weight may have been more, but i'd rather understate.

Chest

BB Bench Press
100k x 5, 100k x 5, 100k x 5, 100k x 5, 100k x 5, (time to up this)

DB Bench Press
45k x 5, 45k x 5, 45k x 5, 45k x 4, 45k x 3

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 3

Shoulders

DB Shoulder Press
37.5k x 5, 37.5k x 5, 37.5k x 5,37.5k x 3, 37.5k x 0 (strength failed me )

DB Shrugs
42.5k x 5, 42.5k x 5, 42.5k x 5, 42.5k x 5, 42.5k x 5 (need to increase )

Machine shoulder press
75k x 5, 75k x 5, 75k x 5, 75k x 5, 75k x 5 (need to increase )

Machine Lateral Raise
75k x 5, 75k x 5, 75k x 5, 75k x 5, 75k x 5 (need to increase )

Triceps

Tricep DB press
42.5 x 5, 42.5 x 5, 42.5 x 5, 42.5 x 5, 42.5 x 5 (need to increase, prolly will have to be close grip bench press instead due to 45k being highest DB weight!)

Cable Rope Overhead Extensions
75k x 5, 75k x 5, 75k x 5, 75k x 5, 75k x 5 (needs increase)

Cable Pushdowns
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5 (needs increase)

Dips
BW x 18, 10k x 8, 10k x 0, BW x 15 (needs lots of work and to be at beginning of workout, not at end!)

agree with puttin the dips earlier during wokouts.triceps fried if not.what kinda split u doin??5 day split by looks things?what height you.looking solid anyway

Tend to do 1 day lifting, 1 off. Was doing 4 days on, 3 off but GF has changed shifts making that impossible.

I'm 6ft on the nose...

Legs

Squat
130k x 5, 130k x 5, 130k x 5, 130k x 5, 130k x 5 (will increase to 135k next week)

Machine Calf Raise
178k x 5, 178k x 5, 178k x 5, 178k x 5, 178k x 5 (will need to find alternative calf exercise

Lateral Leg press machine
160k x 5, 150k x 5, 150k x 5, 150k x 5, 150k x 5 (need to improve form here, weight will remain same, perhaps maybe even lower it)

Biceps

DB Curl
22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 5, 22.5k x 5

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

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

Underhand pull up
BW x 12, BW x 8, BW x 2

Yesterdays work out is above. I feel my bicep work needs work and bar the ez bar curl, the weights a little low. Wonder what I can do do improve my arm strength? Arms are circa 16.5" unpumped... Gonna keep the current weights the same even tho they low as I want to improve form.

Couldn't get to the gym over the weekend as at the misses folks for the w/e

Back in this evening for a nice heavy chest workout. Should I try to smack it up to 110k or would it be more beneficial in terms of growth to slowly shift it up to say 102.5k this week, 105k in a couple etc? I know I can handle 110k but I believe the form will be poorer on the last couple sets. Ideas folks?

Good going mate, like your work done so far!
Will be dropping.

Cheers

Lemon fresh lifting journal

Lemon fresh vids

Chest

DB Bench Press
45k x 5, 45k x 5, 45k x 5, 45k x 5, 45k x 5

BB Bench Press
102.5k x 5, 102.5k x 5, 102.5k x 3, 100k x 5, 100k x 5

Machine Fly (used machine for fly movement as shoulder has been dodgy and trying to have as little stress on it as poss whilst lifting heavy)
124k x 5, 133k x 5, 133k x 5, 133k x 5, 133k x 4 (upped from 124k as it was feeling too easy )

Decline Chest Press (using smith machine)
60k x 5, 70k x 5, 80k x 5, 100k x 5, 100k x 5 (looks like I need to use 100k on this).


Overall, a good solid work out but made the mistake of running the DB press before BB press so struggled a little. Will amend next week (was done because bench was being used, should have just waited I guess). Pleased with the continual progress even now i'm into PCT and my strength hasn't dropped and i'm now actually lifting more than when I was on the test e

Back

Deadlift
160k x 5, 160k x 4, 160k x 2, 160k x 3, 160k x 3

BB row
80k x 5, 80k x 5, 80k x 5, 80k x 5, 80k x 5 (started with a warm up of 60k and 70k)

V Bar pulldown
110k x 5, 117k x 5, 117k x 5, 117k x 5, 117k x 5 (117k is good, need to work on form)


After a few days off (i've had a nagging shoulder injury that I felt needed some rest over the last couple of weeks hence less workouts) I felt I had a really poor morning. Didn't help that the misses insisted that we had a drink last nice meaning when I began working out at 8.30am this morning I felt empty in terms of energy. Next back work out MUST be better

Mate you look quite big, your posing does you no justice at all!

Anyway, looking good!

Cheers mate - never been much of a poser so my photo's do me no justice

what are your stats? your arms look huge

Who me or samcim? Mine last time I checked were circa 16.5" unpumped. That was before the AAS. No idea now

Why don't you measure your arms then? Not exactly difficult.

Must be at least 17.5 inches now.

ORIGINAL: wheycasein

Why don't you measure your arms then? Not exactly difficult.

Must be at least 17.5 inches now.

Can't find the tape measure anymore - LOL

Soon as I find i'll measure