Papa's Journal - Winter of Mass Construction!

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

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

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

start - 8 stone 7 lbs
current - 10 stone 1 lb

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!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

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!

Gaspari Rep

Sports Nutrition - Supplements with Free UK Delivery!

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