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Papa's Journal - Winter of Mass Construction!

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 16 November 2009 20:26 ah crap, everyone is ill! i been feeling crap all day, and 4 of my guys phoned in sick this morning! BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

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Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 16 November 2009 20:41 Cheers guys. On co-codamol for my sinusitus and its spacing me out and making me feel sick Still, beats feeling like i've been kicked in the face. Most frustrating thing is its caused by works insistance that people should be in work if they can walk!! FFS. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 18 November 2009 14:13 Feeling quite a bit better today bar the fact i'm now feeling really dizzy as the infection is only in the right side of my face and ear Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Welshy Total Posts : 11824 Reward points : 5815 Joined: 28/10/2005 Location: Braintree, Essex	Re: RE: Matt's Dismorphic Diary - 18 November 2009 21:37 Glad you're on the up Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 18 November 2009 21:56 Cheers Had a long sleep 2nite and i'm not feeling dizzy now. Should be back in the gym tm Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 19 November 2009 20:02

Nope. Not in gym. Still feeling pretty damned dizzy and shattered. Dunno whats up as I no longer have cold or anything that resembles a cold. Just have shortness of breath and the right side of my face doesnt feel right around the sinus areas and towards the back of my head

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Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 20 November 2009 21:01 Feeling better now but looking really depleted. Was 17 stone 4lbs, now about 16 stone 7lbs Hopefully it was just water. I look sh1t tho, almost like I don't train. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 20 November 2009 21:32 Papa Lazarou I look sh1t tho, almost like I don't train. same here mate, ive dropped nearly 7lbs, and im sure i have gained some bf as well :-( crap aint it! BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 20 November 2009 22:14 I'm hoping I fill back out now with the glycogen and water from the foods i'm eating. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 23 November 2009 11:30

Chest & Triceps - done 22/11.

BB Bench
60k x 12, 100k x 12, 120k x 12, 145k x 4, 145k x 3, 145k x 3, 145k 4

Dips
BW x 12, BW x 12, BW x 12, BW x 12 - shoulder still doesnt feel like it can handle these well a year after the tear

DB Bench
85lb x 12, 100lb x 12, 100lb x 12, 100lb x 10, 100lb x 10

Machine Flye
200lb x 12, 200lb x 12, 200lb x 12, 200lb x 12

Cable Pushdown (from midrift height, strict form)
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12

Had an easy-ish lowering back in to training. Feeling depleted so did everything carefully.

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Irish Beast Total Posts : 15851 Reward points : 5298 Joined: 12/04/2006 Location: Liverpool	Re: RE: Matt's Dismorphic Diary - 23 November 2009 13:12 Are you going to give that Levrone benching plan a whack when you are fully recovered?

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 23 November 2009 13:52

Irish Beast

Are you going to give that Levrone benching plan a whack when you are fully recovered?

Yes mate. Started it yesterday with the 145kg benching. 150kg if energy is there Weds. We'll see if there is fuel in the tank and i've recovered from being ill. Didnt feel it yesterday.

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 23 November 2009 20:24

Back & Biceps

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10 - slow with form

Machine Row
285lb x 10, 285lb x 10, 285lb x 10, 285lb x 10 - slow with form

Wide Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8 - felt a bit weak at that point

Supersetted by...
DB Concentration Curl (each arm)
35lb x 10, 35lb x 10, 35lb x 10, 35lb x 10

Incline DB Curl (each arm)
35lb x 10, 45lb x 10, 45lb x 10, 45lb x 10 - worked the arms hard this - no swinging allowed!

Smith Shrug To front
100k x 8, 100k x 8, 100k x 6

Smith Shrug To Rear
100k x 8, 100k x 8, 100k x 5

BB Row
100k x 8, 100 x 5 - Fried back at this point!

Machine Curl
90lb x 10, 110lb x 5, 100lb x 10, 100lb x 9

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 25 November 2009 21:29

Legs (started with chest)

Flat BB Bench
60k x 12, 100k x 12, 120k x 12, 140k x 4, 140k x 2 - used wrong bench with arms far too low starting position. F/_/cked this up royally!

Squats
130k x 20, 130k x 15

Leg Press
340k x 12, 340k x 15, 340k x 15

Supersetted by...
Ham Curl Machine
285lb x 12, 285lb x 12, 285lb x 12

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

Supersetted by...
Seated Calf Raise
40k x 12, 60k x 12, 60k x 12

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 26 November 2009 21:05

Shoulders

OH Seated Press
60lb x 12, 80lb x 12, 90lb x 10, 90lb x 10, 90lb x 9

Front DB Raise (each arm)
40lb x 10, 40lb x 10, 40lb x 10, 40lb x 10

Bent Over DB Raise (each arm)
35lb x 15, 40lb x 15, 50lb x 15, 50lb x 15, 50lb x 15

BB Upright Row
80lb x 15, 80lb x 15, 80lb x 15, 80lb x 15

OH Machine Press (each arm)
90lb x 10, 105lb x 10, 105lb x 10, 105lb x 10, 105lb x 10

Cable Lateral Raise (to rear, each arm)
12.5k x 15, 12.5k x 15, 12.5k x 15, 12.5k x 15

DB Shrugs
85lb x 10, 85lb x 10, 85lb x 10, 85lb x 10

Good workout. OH pressing getting better with DBs.

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Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 27 November 2009 23:23 Day off Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 28 November 2009 14:40

Chest & Triceps

Flat BB Bench
60k x 12, 100k x 12, 130k x 10, 140k x 6, 140k x 4, 140k x F, 120k x 11.5, 100k x 6 - 11.5 on 120k - no spotter and lost power - ended up rolling bar down me LMAO

Skull Crusher
85lb x 12, 95lb x 12, 110lb x 6, 110lb x 6, 95lb x 9

Incline DB Bench
85lb x 15, 90lb x 12, 95lb x 12, 95lb x 12, 95lb x 12

Reverse Grip Cable Pulldown (From waist height)
80lb x 15, 80lb x 12, 80lb x 12, 80lb x 12

Supersetted by... (Done back to back to back without rest for full 4 sets of each...eg 8 in a row!)
Machine Bench
210lb x 10, 190 x 10, 165lb x 10, 165lb x 10

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 28 November 2009 17:22 haha ive only had to roll the bar down once, was a few years ago, did you try sit up halfway, realise it wasnt far enough down and have to roll it further?? take it easy when theres no spotter! BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 28 November 2009 17:45 I got it half way down my chest and tipped it to the right and levered it off me - wasn't too bad actually. Then deadlifted it and walked with it to arms and did a 100kg set and walked off... ...Tail between legs LOL Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Welshy Total Posts : 11824 Reward points : 5815 Joined: 28/10/2005 Location: Braintree, Essex	Re: RE: Matt's Dismorphic Diary - 28 November 2009 19:38 oops LOL ! Good to see you back in the gym dude Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 28 November 2009 20:54 Cheers hunny All good tho - no bruises, bar my ego. Back in Monday for back workout and then Wednesday will be 20 rep squat day with 140kg squats x 20 Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Welshy Total Posts : 11824 Reward points : 5815 Joined: 28/10/2005 Location: Braintree, Essex	Re: RE: Matt's Dismorphic Diary - 28 November 2009 21:10 Euch! Rather you than me Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 28 November 2009 21:23 145kg the week after too Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Welshy Total Posts : 11824 Reward points : 5815 Joined: 28/10/2005 Location: Braintree, Essex	Re: RE: Matt's Dismorphic Diary - 28 November 2009 21:25 Yes it's official... you're a nutcase Training by www.fitness121.co.uk :: Diet by www.healthyaction.co.uk

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 28 November 2009 22:00 LOL did you just realise? 150kg the week after that... see where this is going?! Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 30 November 2009 21:34

Back & Biceps

BB Rows
100k x 10, 100k x 10, 100k x 10, 100k x 10 - 30 sec's between sets

BB Smith Shrugs
60k x 10, 100k x 10, 120k x 10, 130k x 10, 140k x 10, 150k x 10, 160k x 10

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10 - done slowly with form

Machine Row
285lb x 12, 285lb x 12, 285lb x 12, 285lb x 12

Wide Grip Pulldown
220lb x 10, 220lb x 10, 210lb x 10, 210lb x 10

Supersetted by...
BB Curl
55lb x 10, 55lb x 10, 55lb x 10, 55lb x 10

Reverse Grip Pulldown
210lb x 10, 210lb x 10, 210lb x 10, 210lb x 10

Machine Curl
170lb x 8, 170lb x 7 - gave up, wrists were too pumped!

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 02 December 2009 21:01

Legs (and a little Chest)

BB Bench
60k x 12, 100k x 12, 120k x 12, 130k x 6, 100k x 12, 100k x 12 - no spotter and arm a little sore after last benching failure so went easy and looked for pump instead at a lower weight!

Squats
20 x 135kg - 20 reps without a break

Leg Press
260k x 35, 260k x 30

Supersetted by...
Ham Machine
270lb x 12, 240lb x 25

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

Supersetted by...
Seated Calf Raise
135lb x 15, 135lb x 15

Left at this point after the high rep fairly decent weight work. Was ready to projectile vomit and was seeing too many stars. Think my CNS was shot at this point

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dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 02 December 2009 21:56 big session there mate, with chest and legs on the same night! hope your eating huge amounts tonight! BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 02 December 2009 22:11 Just had two chicken breasts, about to have 2 white fish fillets and about 150g of oats Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 02 December 2009 22:19 rather you than me with the fish fillets! nice piece of steak is where its at! lol BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 02 December 2009 22:25 Kevin Levrone said he lived on fish and who am I to argue? I'm eating at the mo: 15 eggs (full) 700-800g chicken breast 150g whey 30g of L-Glutamine 200g fish 350g ish carbs 150g ish fats Think thats about right... Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

dazc Total Posts : 24808 Reward points : 7692 Joined: 02/04/2003 Location: United Kingdom	Re: RE: Matt's Dismorphic Diary - 02 December 2009 22:49 and the cake??? haha just messing mate, how often do you have a cheat meal? BODY TEMPLE GASPARI & SYNTRAX rep. My journal Biomechanics coach

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 02 December 2009 22:55 Once or twice a week. Lamely its normal a chicken based dish like Tikka or Korma or a Nando's LOL. Very rarely (eg once every 6-8 weeks) I may have a pizza. In cutting season, no cheats. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Aaron Hallett Total Posts : 26705 Reward points : 5479 Joined: 04/04/2006 Location: Pompey	Re: RE: Matt's Dismorphic Diary - 03 December 2009 06:43 cheats are good during cuts...keeps you sane. first 6 weeks clean and then one cheat meal a week i find it keeps my metabolism firing on full cylinders and there's a light at the end of the tunnel each week lol PROUDLY SPONSORED BY 2012 OFFSEASON JOURNAL - CLICK ME

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 03 December 2009 20:49 Well maybe I lie - I cheated perhaps once or twice in 10 weeks when I cut... but I found out when I did cheat it actually held my progress back. Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

westy19

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Re: RE: Matt's Dismorphic Diary - 03 December 2009 21:58

Papa Lazarou

Well maybe I lie - I cheated perhaps once or twice in 10 weeks when I cut... but I found out when I did cheat it actually held my progress back.

I find cheat meals can be effective, in both keeping you sane and in terms of progress, but i think it also depends on the tpye of diet you were following on your cut, the nature of the diet keeps your metabolism going with refeed etc.

But the type of diet which more of balanced style with low carbs, that can be very much the same each and everyday needs to have a shock injected in there, which makes a cheat meal pretty good in my book.

Papa Lazarou Total Posts : 27810 Reward points : 5618 Joined: 16/02/2006 Location: Gaspari Nutrition UK Rep	Re: RE: Matt's Dismorphic Diary - 04 December 2009 22:21 Had a couple of days off as my shoulder was aching a bit. Back in tomorrow for an hour tho Gaspari Rep Sports Nutrition - Supplements with Free UK Delivery!

Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 05 December 2009 14:12

Chest & Triceps

Flat Bench
60k x 23, 100k x 18, 120k x 12, 130k x 6, 100k x as many as poss (in the region 10-15), 100k x as many as poss (in the region 10-15) - done as partial reps

Incline DB Bench
75lb x 8, 75lb x 8, 75lb x 7, 75lb x 8, 75lb x 7, 75lb x 8 - partials - OMG these are so much harder than regular benching!

Supersetted by...
Incline DB Flyes
45lb x 8, 45lb x 8, 45lb x 6, 45lb x 6, 45lb x 6, 45lb x 6 - partials again

Reverse Grip Pull Down
80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12, 80lb x 12 - done V V V strictly - ow

BB Skull Crushers
85lb x 12, 85lb x 10, 85lb x 8, 85lb x 5, 85lb x 4 - Done with absolute form

Machine Bench
155lb x 25, 155lb x 25

Cable Flye
15k x as many as chest would allow, 15k x as many as chest would allow (in region of 20) and then 20 deep breaths between sets.

Left feeling pumped. Gonna try to do some high rep work until i'm back on cycle. Heavy flat benching has left my shoulder little sore and its rare i'm getting a spotter... loved today tho. Such a good workout

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 07 December 2009 22:01

Back & Biceps

DB Row
55k x 10, 55k x 10, 55k x 10, 55k x 10

Incline Bench DB Row (weight in each arm)
65lb x 10, 65lb x 10, 65lb x 9, 65lb x 8

BB Row
100k x 10, 100k x 8, 100k x 8, 100k x 7

Smith BB Shrug
100k x 8, 140k x 8, 140k x 8, 140k x 8, 140k x 8, 140k x 8

Wide Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 8 - these were done as partials - really hard to do!

Low Row
100k x 10, 100k x 10, 100k x 8, 100k x 7 (done withou cheating - no legs or anything)

Close Grip Pulldown
220lb x 8, 220lb x 8, 220lb x 8, 220lb x 7

Supersetted by...
Concentration Curl
40lb x 10, 40lb x 10, 40lb x 8, 40lb x 9

BB Curl
50lb x 10, 50lb x 10, 50lb x 10, 50lb x 10 - done ultra ultra ultra slow. Ow!

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Papa Lazarou

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Re: RE: Matt's Dismorphic Diary - 09 December 2009 19:59

Legs

Leg Press
260k x 45

Squats
140k x 20 without a pause

Leg Press
260k x 35, 260k x 25, 260k x 28

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

Supersetted by...
Leg Extension
225lb x 15, 225lb x 15, 225lb x 15, 225lb x 15

Supersetted by...
Calf Raises
135lb x 10, 135lb x 10, 135lb x 10, 135lb x 10

Did one set of leg presses to get me going and then onto 20 rep squats. Got to 20 with a little huffing and puffing. Set the bar arms a little high and couldn't get the bar back, started to black out as it pressed on the right side of my neck, so slowly dropped to parallel and rolled the bar off my back.

For the rest did as per normal bar on leg press where at the mo i'm doing high reps and a middling weight.

Right now, feel ready to throw!

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