Papa's Journal - Winter of Mass Construction!

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Thu, 09 Feb 2012 22:08:54 GMT

Quads & Hams

Leg Press
240k x 12, 12, 390k x 12, 430k x 12, 470k x 12, 510k x 10, 550k x 8*, 240k x 30, 30, 30, 30

Lying Ham Curl
30k x 20, 35k x 20, 40k x 20, 45k x 20, 20, 16

Plate Lunges
40k x 20, 20, 20, 20

Seated Ham Curls
50k x 20, 20, 20, 20

Leg Extensions
40k x 15, 15, 13, 1

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Wed, 08 Feb 2012 21:35:56 GMT

Arms

Cable Incline Bench French Press
EzBar 50k 20, 75k x 25, 25, 25, 19
V-Bar 75k x 25, 25, 22, 19

Fore Arm Curls
Standard 15k x 20, 20k x 20, 20
Reverse 15k x 20, 20k x 20, 20

Close Grip Bench
100k x 10, 140k x 10, 10, 10

Alternating DB Curl - done super slow
17.5k x 15, 12, 10, 8

Standing BB Curl - done super slow
30k x 10, 8, 8, 6

Single Arm DB Extension
12.5k x 20, 20, 20

OH DB Extension
40k x 20, 45k x 20, 50k x 20, 13

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Tue, 07 Feb 2012 23:54:01 GMT

Back

Wide Grip Chins
BW x 12, 12, 12, 12, 10

V-Bar Row
85k x 12, 12, 12, 12, 9

BB Row
120k x 15, 15, 15, 15

Low Row
85k x 12, 80k x 12, 12

Lever Pull
60k x 12, 12, 12, 12

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Mon, 06 Feb 2012 21:36:24 GMT

Chest

Incline BB Bench
60k x 20, 100k x 10, 140k x 10, 145k x 10, 140k x 9, 150k x 10

Flat DB Bench
65k x 10, 10, 10, 8

Cable Machine Flye (High to Low under chest)
25k x 15, 30k x 20, 35k x 15, 15, 15

DB Flye
30k x 12, 12, 8

Hammer Strength Bench Machine (low to high)
130k x 12, 12, 140k x 12, 9

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Sat, 04 Feb 2012 00:04:48 GMT

Legs

Leg Press
240k x 30, 30, 30, 30, 30, 30, 280k x 30, 30, 30, 30 - some sets had pause/pressing added in to make more difficult

Leg Extensions
30k x 15, 15, 40k x 15, 15, 15

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Thu, 02 Feb 2012 22:21:43 GMT

Chest

Incline BB Bench
60k x 20, 100k x 12, 140k x 10, 9, 9

Flat DB Bench
60k x 10, 65k x 9 (PB), 70k x 6, 7

Incline DB Flye (held for 3-4 secs at peak)
25k x 15, 15, 15, 15, 12

Cable Flye
25k x 15, 30k x 15, 15, 15

Hammer Strength Machine Press
100k x 20, 20, 17

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Wed, 01 Feb 2012 21:40:01 GMT

Biceps & Triceps

Seated Alternating DB Curl
15k x 12, 12, 10, 7

Seated EzBar Preacher Curl
30k x 12, 10, 9, 6

Incline Bench EzBar Cable French Press
75k x 25, 25, 20, 18

Close Grip Bench
140k x 10, 10, 10, 10

Hammer Curls
17.5k x 12, 12, 10

OH DB Extension
10k x 12, 8

All weights done explosively in positve and then very slowly, in negative. Arms are fried.

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Tue, 31 Jan 2012 21:52:01 GMT

Back

BB Row
60k x 15, 100k x 12, 120k k x 12, 16, 15, 15, 15, 14

Super'd by
Reverse Grip BB Row
120k x 10, 12, 9, 9

V-Bar Row
100k x 12, 10, 6 - back tweaked

Low Row
80k x 12, 85k x 12, 10, 10

Wide Grip Pull Up
BW x 12, 12, 11, 9

Machine Wide Grip Pull Down
110k x 15, 12, 12, 10

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Tue, 31 Jan 2012 09:12:33 GMT

Cheers - back is a little tweaky atm so I've been looking for ways to work my legs without risking rounding the lower back - legs were burning like acid at the end

Re: RE: Matt's Dismorphic Diary (johnnyp)

Mon, 30 Jan 2012 23:20:49 GMT

Thats some crazy leg pressin right there! Id have to take a year off after that lol

Obviously doing the buisness for you though, good work:)

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Mon, 30 Jan 2012 21:43:58 GMT

Shoulders & Triceps

DB Lateral Raises
10k x 15, 12.5k x 12, 20k x 12, 10, 10

Hammer Strength OH Machine Press
140k x 12, 180k x 12, 12, 12, 12, 190k x 8

Alternating Single Arm OH Press
25k x 10, 35k x 10, 10, 10

DB Front Raise
20k x 12, 12, 12

Lateral Raises (each arm)
10k x 25, 25, 20

Tricep Behind The Head Raises
10k x 15, 12.5k x 15, 17.5k x 15

Close Grip Bench
105k x 10, 145k x 10, 10, 10, 10

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Sun, 29 Jan 2012 23:27:59 GMT

T_N_H

Hi mate, hope all is going well.

Where are you buying your liquid egg whites from at the moment?

Monster Supps normally or MP.

Whats your current training split?

Normally:

Mon - Shoulders & Triceps (altho been interchanging bi's as my tri's grow just thinking about weights)
Tues - Back
Wed - Weak point at time (can be anything)
Thur - Chest & Bi's
Fri - Quads
Sat - Off
Sun - Hams and Calves

Didn't do hams and calves today as i've tweaked my low back and ham work is trashing the recovery so I'm having a little time off it. Did quads today as my tweaked back meant Thursdays session on quads (I moved everything a day forward as I had my daughter) was sh1te and today I hit them in a different way (by utterly smashing them on the leg press). I must say I do train instinctively usually and if something doesn't feel right I'll by pass it and come back to it another day.

You've probably already read this but I thought it might be helpful to post in reference to your recent Testosterone Muscle thread just in case you haven't:

http://www.professionalmu...-sick-heres-truth.html

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Sun, 29 Jan 2012 23:22:13 GMT

Legs

Leg Extensions
45k x 12, 15, 16, 12

Machine Front Squats
140k x 20, 20 20

Leg Press
240k x 30, 30, 30, 30, 30, 30, 30, 30, 30, 22

Lunges
40k x 30, 30

At this point I died after all the leg pressing

Re: RE: Matt's Dismorphic Diary (T_N_H)

Sun, 29 Jan 2012 16:53:23 GMT

Hi mate, hope all is going well.

Where are you buying your liquid egg whites from at the moment?

Whats your current training split?

You've probably already read this but I thought it might be helpful to post in reference to your recent Testosterone Muscle thread just in case you haven't:

http://www.professionalmu...-sick-heres-truth.html

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Fri, 27 Jan 2012 22:20:49 GMT

Arms

EzBar Curl - Explosive up and 2 second contraction, 5 second negative
20k x 12, 30k x 12, 8, 8, 9

Close Grip Bench
100k x 10, 130k x 10, 140k x 10, 150k x 8 (PB)

Seated DB Curl - Explosive up and 2 second contraction, 5 second negative
15k x 10, 10, 7

Incline Tricep Cable Extension
75k x 25, 25, 20, 17

Hammer Curl - Explosive up and 2 second contraction, 5 second negative
17.5k x 12, 11

Re: RE: Matt's Dismorphic Diary (stevenb)

Fri, 27 Jan 2012 20:32:39 GMT

alright bud i see things r still going well for u putting in some cracking sessions . have u got any show,s planned this year bud

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Thu, 26 Jan 2012 22:05:51 GMT

Legs

Squats
60k x 15, 100k x 15, 15, 15 - very slow and deep. Focus on the contaction

Hack Squat
140k x 15, 15, 15, 15 - again very slow

Leg Extensions
45k 12, 55k x 12, 15

Leg Press
180k x 40, 40, 40 - slow again

BB Lunges
30k x 24, 24, 24, 24

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Wed, 25 Jan 2012 22:32:29 GMT

Chest

Incline BB Bench
85k x 20, 125k x 10, 135k x 10, 145k x 10, 10, 9, 10

Flat DB Bench
60k x 10, 9, 10, 10

Incline DB Flye
25k x 12, 12, 35k x 10, 9

Cable Flye
25k x 15, 15, 15, 13

Hammer Strength Low to High Chest Press
100k x 15, 130k x 15, 15, 14, 15

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Tue, 24 Jan 2012 21:10:42 GMT

Back

V-Bar Row
55k x 12, 85k x 12, 100k x 12, 12, 10, 9

BB Row
120k x 12, 16, 16, 14

DB Row
65k x 16, 16, 16, 13

Assisted Wide Grip Pull Up
BW+30kg x 12, 11, 12, 10

Low Row
70k x 12, 75k x 16, 16, 15

Re: RE: Matt's Dismorphic Diary (Papa Lazarou)

Mon, 23 Jan 2012 22:12:46 GMT

Biceps & Shoulders

Standing Alternating DB Curl
17.5k x 10, 10, 10, 10 - these 4 sets were done slowly, 3-4 second positive and negative, figure approx, did til I couldn't curl any more.

Standing EzBar Curl
30k x 12, 12, 12, 12 - these 4 sets were done slowly, 3-4 second positive and negative, figure approx, did til I couldn't curl any more.

Hammer Strength OH Press
160k x 12, 170k x 10, 8, 8 8, 8 - slowly with form

Lateral Raises
15k x 12, 12, 12

Cable Lateral Raises
10k x 12, 12, 12 - again done slowly

Bent Over Rear Delt Flyes
10k x 12, 11, 10

Front Raises
17.5k x 10, 10 ,10

Hammer Curls
17.5k x 12, 12