Papa's Journal - Winter of Mass Construction!

Arms
 
EzBar Curls
50k x 12, 60k x 12, 12, 12, 12, 8
 
Preacher DB Curls
22.5k x 12, 12, 12, 12, 12, 12
 
Hammer Curls
25k x 12, 12, 12, 12, 12, 12
 
V-Bar Press Down
55k x 12, 65k x16, 17, 20, 20, 20
 
EzBar French Press
50k x 12, 60k x 12, 50k x 12, 12, 12, 12
 
Close Grip Bench
100k x 20, 120k x 12, 12, 10
 
Cardio
20 mins on treadmill 5.5km/h

Chest
 
Incline BB Bench
90k x 20, 100k x 12, 120k x 10, 130k x 10, 135k x 7, 120k x 10, 8
 
DB Bench
50k x 18, 55k x 10, 10
 
Cable Flye
25k x 15, 15, 30k x 15, 12
 
Machine Flye
55k x 18, 65k x 15, 15, 15
 
Cardio
15 mins at 15% incline at 5.5km/h

Legs - Friday
 
Leg Extensions
30k x 12, 40k x 12, 45k x 12
 
Front Squat Machine
120k x 12, 160k x 12, 200k x 12, 240k x 12, 270k x 12, 12, 12
 
Plate Lunges
40k x 20, 20, 20, 20, 20
 
Leg Extensions 
55k x 12, 12, 12, 12
 
Cardio
15 mins treadmill at 15% at 5.5.km/h
 
Shoulders - Yesterday
Lateral Raises
12.5k x 12, 17.5k x 12, 20k x 12, 22.5k x 12, 25k x 12, 12, 12

Machine Overhead Press
140k x 10, 160k x 10, 170k x 12, 160k x 10, 160k x 9

DB Rear Delt Flye
22.5k x 10, 10, 10, 10, 10

Cable Lateral Raises
15k x 12, 12, 12, 12, 12

Cardio
15 mins cross trainer

Hi Matt, been following your journal and also your keto thread, good work pal. sent you a friend request on fb if thats ok.
 
cheers
 
Ryan

Thanks mate!  Of course, the more friends the merrier!
 
Back - Tuesday
 
Wide Grip Pulldown
70k x 12, 80k x 12, 90k x 12, 100k x 10, 10, 10
 
BB Row
120k x 10, 10, 10, 10, 10
 
Reverse Grip Pulldown
80k x 10, 10, 10, 10, 10
 
High To Low Pulldown Machine
130k x 10, 10, 10, 10, 10
 
Lever Row
80k x 12, 12, 12, 12, 12
 
Arms - Wednesday
 
EzBar Curl
50k x 12, 60k x 12, 12, 12, 12, 12
 
DB Preacher Curls
25k x 12, 12, 12, 12, 12
 
DB Hammer Curls
25k x 10, 10, 10, 10, 10
 
EzBar Cable Curl
60k x 12, 12, 12, 12, 12

Chest
 
Incline BB Bench
90k x 10, 100k x 10, 130k x 10, 8, 9
 
DB Bench
60k x 8, 55k x 10, 10
 
Cable Flye
25k x 15, 15, 30k x 15, 15, 15
 
Machine Flye
55k x 15, 15, 60k x 15, 15, 13
 
Cardio 
Xtrainer Trainer for 15 mins

Quads
 
Box Squats
120k x 20, 170k x 15, 200k x 15, 15, 15, 15, 15, 15
 
Leg Press
220k x 15, 260k x 15, 300k x 15, 340k x 15, 15, 15
 
Plate Lunges
40k x 20, 20, 20, 20
 
Leg Extensions
55k x 12, 12, 5 - knee twinged on last set so stopped 
 
Cardio
15 mins as 5.5km/h - flat.

Hows things going with your training mate? look like still nice and hard at it
 
You're prepping Aaron D aren't you for his first show? looking good sure he will do real well

All good.  Yep, prepping him for his first comp Sunday and he's looking mint.
 
Shoulders
 
Lateral Raises
15k x 12, 20k x 12, 12, 12, 12, 12
 
Seated Overhead BB Press
100k x 12, 110k x 12, 120k x 10, 100k x 20, 20
 
Rear Delt Flye
55k x 15, 15, 15, 15, 15
 
Seated OH DB Press
42.5k x 15, 15, 15, 12, 10
 
Cable Lateral Raises
15k x 15, 15, 15, 13, 10
 
Cross Trainer
22 mins @ 11km/h

Cardio
25 mins on spin bike

Cardio - AM
25mins SSCV
 
Back (yesterday)
Behind Head Pull Up
BW x 12, 12, 12, 12, 12
 
Wide Grip Chins
BW x 12, 12, 10, 9, 7
 
BB Rows
120k x 15, 15, 15, 15, 15
 
DL
275k x 1 - personal best!
 
Low Row
80k x 12, 85k x 12, 80k x 12, 12, 10
 
High to low pulldown machine
110k x 12, 12, 12, 12
 
Straight Arm Pulldown (strict)
20k x 12, 12, 12, 12, 12
 
Cardio
20 mins SSCV

Today!
 
Cardio AM 
25 mins SSCV
 
Biceps & Hams
 
EzBar Curls
30k x 15, 50k x 15, 15, 15, 12, 10 - 30-40 seconds between sets
 
DB Preacher Curls
25k x 10, 10, 10, 10, 10 - 30 seconds between sets
 
DB Hammer Curls
25k x 10, 10, 10, 7
 
Overhead Cable EzBar Curl
10k x 12, 12, 12
 
Lying Ham Curl
55k x 12, 20, 17, 16, 14 - 30-40 seconds between sets
 
Standing Ham Curl
10k x 15, 15, 15, 15, 15 - slowly contacting hard
 
Seated Ham Curls
70k x 12, 12, 12, 12
 
Cardio
20 mins SSCV

Morning Cardio
30 mins SSCV
 
Quads
 
Box Squats
180k x 10, 200k x 10, 10, 10, 10, 10, 10
 
Leg Press
200k x 20, 240k x 20, 280k x 20, 320k x 20, 360k x 20, 400k x 20, 440k x 20
 
Hack Squat
180k x 10, 10, 10, 10
 
Front Squat Machine
140k x 15, 20, 20, 20
 
Evening Cardio
20 mins SSCV

This is my mates Aaron's back. Been coaching him in for the NABBA South West on Sunday. Immense eh? Looks painted on!
 

Attached Image(s)

Papa Lazarou


This is my mates Aaron's back. Been coaching him in for the NABBA South West on Sunday. Immense eh? Looks painted on!

looking awesome, how far away from comp day now? whats his weight sitting at on this pic?
 
good stuff sir :)

165lb and comp day is Sunday!

My guy came in second out of 12 in the first timers and qualified for the Bristish!  Come on Aaron
 

 
Chest - Friday
 
Incline BB Bench
65k x 25, 105k x 10, 125k x 10, 135k x 10, 125k x 4
 
Flat DB Bench
50k x 12, 12, 55k x 12
 
Machine Flye
55k x 15, 60k x 15, 15, 15
 
Machine High to Low Bench
110k x 10, 10, 10, 10, 8

he did well thre mate!! his back and legs won him that i bet from the back! v imprressed with how he turnt out compared to start of diet!

I'm very impressed by him - his work ethic was second to none!  
 
2nd place baby! 

Cardio AM
30 mins SSCV
 
Shoulders & Tri's
 
Lateral Raises
15k x 15, 20k x 12, 12, 12, 12, 12
 
Push Presses
60k x 12, 60k x 12, 70k x 12, 65k x 10, 12
 
Seated OH DB Press
45k x 12, 15, 15, 15, 15
 
Plate Raises (with steering wheel action)
10k x as long as poss several times
 
Rear Delt Flyes
55k x 15, 15, 15, 15, 15
 
Super'd with
OH Machine Press
100k x 25, 19, 20
 
V-Bar Pushdowns
55k x 12, 19, 16, 17, 17
 
Cable V-Bar French Press
75k x 15, 15, 15, 15, 13
 
Cardio
17 mins SSCV

Well done on your mate getting through to the Britain, I like his look - very 'dry' (don't know if that's the right word but I know what I mean). I like that look over sheer size and volume.