Papa's Journal - Winter of Mass Construction!

Legs

Squats
130k x 8, 130k x 8, 130k x 8, 130k x 8 - A2G with pauses.  Ow.

Leg GIANT Set
Leg Press
340k x 20, 340k x 20, 340k x 20, 340k x 20

Supersetted by...
Leg Extensions
210lb x 12, 225lb x 10, 225lb x 10, 225lb x 10

Supersetted by...
Ham Curls
240lb x 12, 255lb x 12, 255lb x 12, 255lb x 12

Legs felt beat up tonite.  Quite a good evening, but not feeling power ATM.  Getting better tho, belly is getting much less sore.

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Look immense mate, where do you train in Bristol? Im currently at the Empire

Have to echo the compliments - you look awesome mate.

Props' for enduring that those vigorous routines as well!

Yo to the Bristol Massive!   lol

So you're to be competing now?  Exciting news, look forward to following the run-up to it

Papa Lazarou

or this?

our very own Cricket_Fire

SQ:230 BP:160:) DL:250 OHP:120

Chest, Shoulders and Triceps

Incline Bench
85lb x 12, 95lb x 12, 47.5k x 12, 47.5k x 12, 47.5k x 12, 55k x 6 - hands greasy after applying creme because of chemical skin burn - difficult to get full bench

Incline Flye
50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12, 50lb x 12

Supersetted with...
Lateral Raise
30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12

Supersetted with...
Tricep Push Down
160lb x 20, 160lb x 20, 160lb x 20, 160lb x 20, 160lb x 20

Standing OH DB Tricep Extension
60lb x 12, 60lb x 12,70lb x 6, 65lb x 8

Bent Over Delt Flye
15lb x 12, 15lb x 12, 15lb x 12

Machine Bench
195lb x 12, 195lb x 12, 210lb x 12, 210lb x 12 

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Kanye


Look immense mate, where do you train in Bristol? Im currently at the Empire

I'm not that big, just cut mate.  I train at LA Gym, just around the corner.  I would do Empire but its only open to men every other day - no good for me who does 2x 3 day split!

Jutt - cheers man - appriciated!

RHF - Yo mama! Long time, no drop by!  Yes, looking to compete.  In two minds whether to do it tail end of 2010 or just push for it and do early 2010 and get the experience even if I come in last LOL

DaKensta - thats about right - looks like me on the sh1tter after having some painkillers last year!

Back & Biceps

Rack Pull
140k x 10, 160k x 8, 180k x 8, 200k x 4 - really no grip on the bars - need chalk or straps.

Bent Over Row
100k x 8, 100k x 8, 100k x 8, 100k x 8 - would like to go heavier but rack pulls make the back tight and any higher and I can see me hobbling out of the gym!

Wide Grip Lat Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8 - 230lb next week - nice and controlled tho

Supersetted by...
Standing DB Curl (each arm)
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10

Incline DB Curl
45lb x 10, 45lb x 10, 45lb x 10, 45lb x 10 - ouch this hurt but worked!

Supersetted by...
DB Shrug
100lb x 12, 100lb x 10, 100lb x 10, 100lb x 8

DB Row
100lb x 10, 100lb x 10, 100lb x 10, 100lb x 10 - lightish set of rows to finish off

Back still niggly so going for proper full on form and pumps.  Even with belt, back feels sore and tight.

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Had physio tonite so advise to keep off training and to ice up....

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Hi mate just seen you link to this journal another post of yours ,but as with most long running threads its hard for me to keep up with them all.
Any way what with you living down the road from me more or less,i may try to get to your show or even do it?
Anyway how is it all going training and your planning for the show?
Talk soon Daz

Stars write up and pics

http://www.muscletalk.co....s-page-2-m4209423.aspx

Chest, Shoulders and Triceps

Cable Flye
20k x 12, 20k x 12, 20k x 12, 20k x 12

Incline Bench
60k x 12, 80k x 12, 100k x 10, 110 x 6, 110 x  6 - no spotter so I kept this sensible.  Also adjusting to angle of bench - kept clipping the arms.

Tricep Cable Pushdown
170lb x 20, 170lb x 20, 170lb x 20, 170lb x 20

Supersetted by...
Lateral Raise
30lb x 20, 15lb x 20, 10lb x 15 (drop set)
30lb x 20, 15lb x 20, 10lb x 15 (drop set)
30lb x 20, 15lb x 17, 10lb x 11 (drop set)
30lb x 20, 15lb x 16, 10lb x 6 (drop set)

Machine Bench
195lb x 12, 210lb x 12, 210lb x 12, 225lb x 12

Supersetted by...
Upright Raises
65lb x 12, 75lb x 12, 75lb x 12, 75lb x 12

Bent Over Delt Flyes
15lb x 12, 15lb x 12, 15lb x 12, 15lb x 12

Gaspari Rep

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Some brutal looking sessions there Papa, how long does it take you to get through them? I bet you're a broken man after than leg superset lol.

Tuffy's Journal - Click!

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Training Nutrition Essentials

45 mins matey - not there to make friends, i'm there to break myself

Gaspari Rep

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lmao what're the odds; decide to start following a new journal, and I'm already in it

Good luck at the contest PL

Legs

Quad Giant Set
Leg Press
360k x 20, 360k x 20, 360k x 20, 360k x 20

Supersetted by...
Ham Curls
255lb x 12, 255lb x 12, 255lb x 12, 255lb x 12

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

Supersetted by...
Calf Raise
240kg x 10, 240kg x 10, 240kg x 10, 240kg x 10

Then on its own to round off...
Hack Squat
140k x 12, 180k x 12, 200k x 12, 210k x 12

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Daz n Cricket - thanks for dropping by.  By all means drop in Daz, would be interesting to see you train!

TBH whilst in the gym it feels brutal, outside the gym it feels like I could do some more - whats that about?

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Back & Biceps

Widegrip Pulldown
230lb x 8, 230lb x 8, 230lb x 8, 230lb x 8

V Bar Puldown
230lb x 8, 230lb x 8, 230lb x 8, 230lb x 8

DB Shrugs (x2)
55k x 8, 55k x 8, 55k x 6, 55k x 7

Incline DB Curls (x2)
45lb x 10, 45lb x 10, 45lb x 10, 45lb x 10

Reverse Grip Pulldown
210lb x 8, 210lb x 8, 210lb x 8, 210lb x 8

Supersetted by
Machine Curl
150lb x 10, 150lb x 10, 150lb x 10, 150lb x 10 - these took ages to do - revese grip pulldown and then straight onto curls - mega pumps!

Gaspari Rep

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Chest, Shoulders & Triceps

Incline DB Bench
80lb x 12, 100lb x 12, 47.5k x 12, 55k x 12, 55k x 10 - straight to 55k next week after a couple of warm up sets

Incline Flye
55k x 12, 55k x 12, 55k x 12, 55k x 12 - 60k next time

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

OH Smith Shoulder Press
100k x 12, 120k x 12, 120k x 12, 130k x 10, 135k x 4 - straight to 130k next time

Tricep Pushdown
170lb x 20, 170lb x 20, 170lb x 20, 170lb x 20 - 180lb next time

Supersetted by...
Bent Over Lateral Raises
20lb x 15, 20lb x 15, 20lb x 15, 20lb x 15 - keeping this for form

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Legs

Leg Extensions
225lb x 12, 225lb x 12, 225lb x 12, 225lb x 12

Supersetted by...
Leg Press
360k x 20, 360k x 20, 360k x 20, 360k x 12

Supersetted by...    
Ham Curls
255lb x 12, 255lb x 12, 255lb x 12, 255lb x 12

Seated Calf Raises
175lb x 8, 175lb x 8, 175lb x 8, 175lb x 8

Hack Squats
200k x 6, 200k x 6

Felt tired today, so not as good as normal.  Will be back on song Sunday I believe after a couple of days off!

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Back

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

Wide Grip Lat Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Machine Row
240lb x 10, 285lb x 10, 285lb x 10, 285lb x 10, 285lb x 10

Close Grip Lat Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

Deadlift
180k x 1, 200k x 1, 220k x 1, 220k x F

Just doing heavy (well light in reality) 1 rep lifts for DL's.  I find this doesnt affect my back at all so can go heavy.  Wary of pulling it tho, so didn't struggle too hard when trying to lift.  Should by the end of the year (I reckon) be pulling mid 250's for 1 and try push on to 300k a year from now.  We'll see.

Chest and shoulder day tomorrow - can't wait!

Gaspari Rep

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Will this be your first show?

It will be indeed my first show.  Considering delaying until later in the year and doing UKBFF since (apparently) they go for shape and mass rather than mass like NABBA.  I'm prepared to be corrected tho?

Gaspari Rep

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Go for it , you are in good shape and have the dedication and you will at least get experience out of it.

My prob is getting the mass and shape for April.  I'm off AAS from now until end of Jan, which leaves cutting for 12 which is easy enough BUT i'd like to bulk before with some assistance...

Gaspari Rep

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why not work towards it as if you were doing it, but make the decision a bit closer to the time?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Chest, Shoulders & Triceps

Incline DB Bench
100lb x 12, 100lb x 12, 55k x 12, 55k x 10, 100lb x 12, 100lb x 12

Front DB Raise
25lb x 12, 25lb x 12

Supersetted by...
Bent Over Delt Flye
15lb x 12, 15lb x 12

Flat BB Bench
40k x 25, 50k x 20, 60k x 15, 70k x 12, 80k x 12, 90k x 6, 100k x 4 - 30 seconds between each set

Incline DB Flye
55lb x 8, 55lb x 8, 55lb x 8

Lat Raise
30lb x 12, 30lb x 12, 30lb x 12

Good day.  Pumped as feck!

Will play the comp by ear and how well I feel i've done by the end of Jan and if I manage to stay off that long or think feck it and do a SHIC at the start of Jan...

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Legs

Hack Squats
140k x 12, 180k x 12, 220k x 10, 240k x 8 (PB!)

Leg Press
340k x 20, 340k x 20, 340k x 20

Supersetted by
Ham Curl
255lb x 15, 255lb x 15, 255lb x 15

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

Hard session - much harder to do supersets once started with hack squats - will do this from now on - legs felt proper pumped!

Gaspari Rep

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Chest & Shoulders

Incline DB Flyes
60lb x 12, 60lb x 12, 60lb x 12, 60lb x 12

DB Front Raises
30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12

Bent Over Delt Flyes
20lb x 12, 20lb x 12, 20lb x 12, 20lb x 12

Smith Incline Bench
100k x 12, 140k x 6, 140k x 6, 140k x 6, 140k x 6

Swear I did something else but can't remember!  Next time will focus more on heavy OH Smith shoulder press and Incline DB bench press.  And leave more than about 35 mins to do a 45-50 min work out LOL

Gaspari Rep

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All going really well in here, good stuff !

Surely this journal should be in the competitors section now ?

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Cheers babe - yup all going well (apart coming off AAS ).

I got an email about it but I may be delaying it til slightly later in the year at the UKBFF instead - their events tend to be a little later in the year and allow me to have some time off AAS and then bulk and cut.

Hmmm.

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At least I haven't got quite as much to worry about ... need to practise in my heels though

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Video's please

Gaspari Rep

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Of me walking like a carthorse ? Yeah right !

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Absolutely - you look smokin'!

Des is a lucky guy!

Gaspari Rep

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Back

DB Row
50k x 10, 50k x 10, 55k x 10, 55k x 10, 70k x 10, 70k x 10, 80k x 10, 80k x 4

Wide Grip Overhand Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

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

Close Reverse Grip Pulldown
230lb x 10, 230lb x 10, 230lb x 10, 230lb x 10

All done in about 35 mins - quite intense, with only 30 sec gaps betwen sets...

Gaspari Rep

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Papa Lazarou


Absolutely - you look smokin'!

Des is a lucky guy!

I certainly wasn't even luke warm today covered in shed paint lol !

Good to see your journal in here - will be very interesting to read about yout comp prep

Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Prep work?   Whats that then?

Erm for me its just cut out the carbs and step my arse off for 12 weeks LOL

Gaspari Rep

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will definately be worth getting someone to prep you for the 12-14 weeks before the show.  your head will be all over the place, and having someone remove the decision making from your hands and tell you what to do is invaluable!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Well, if anyone who knows there stuff, please apply within

Gaspari Rep

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have a chat with paul mate -
pscarb.showprep "at" googlemail . com

The tattoo does not hide the skin, it reveals the nature of the man...