Paulies Log of Pure Domination

[Project Evo]

Great work Paulie, you're so coming on strong with your lifts mate. Nothing to be ashamed of those squats, especially after doing deads the day before and look...still managed 32 reps on squats!!! That's still quite superb work.

You're really ripping up the cardio too man. I can see how your getting fitter and stonger on the elliptical, you totally own that machine.

So looking forward to meeting in few weeks time buddy, gonna be great.

 

[Paulie]

Chest/Tris. Pretty good session. Did a few different lifts for triceps.

CHEST

FLAT BB PRESS (Went heavy for once): 115x8, 135x6, 145x5, 135x6
INCLINE BB PRESS: 95x10, 105x8, 95x10, 95x10
BODYWEIGHTED DIPS: BWx6, BWx6, BWx6, BWx6
INCLINE DB FLYES: 30x10, 35x8, 35x8, 35x8

TRICEPS

SKULLCRUSHERS: 45x10 + 10 tricep presses, 65x8 + 10 tricep presses, 65x8 + 10 tricep presses, 45x15 + 15 tricep presses
TRICEP PRESSDOWN: 60x10, 80x10, 100x10, 100x8 <ds> 80x8 <ds> 60x10

ABS

CARDIO

ELLIPTICAL: 20 mins. - 323 calories

Great session. Back/Bis wont be until Friday and then Delts saturday because of my job. Damn bosses! See ya then.

 

[MexicanMuscle]

good session man, some good numbers!

 

[Clint]

PAUL!!! WHAT THE HELL!! YOU TAKE OUT HAMMER STRENGTH DIPS AND KEEP PRESSDOWNS!!! WHAT THE HELL REVERSE THAT NEXT TIME!!!

overal it was a good session I'll give you that, even your cardio was excellent. I'll see you tonight at Safs, later.

 

[Paulie]

Back/Bis! Its been 2 days since ive worked out! Anyway, it was a pretty good session.

No BB Row. As I was on my 3rd set of Deads, some guy was like "How many more sets you got there?" and I was like uhh I got a few. And he was like "Alright thanx" and he sat behind me while I was finishing up on the squat rack. So I did my 3rd set and did like a drop set of 135 just to get that 4th set in. It sucked a little cause he was sitting there waiting for me. Then I leave the 45's on the bar and hes like "I dont need those 45's there". So I took them off and I found out later he's doin fuckin' BB Curls, and he fuckin could of done them at the flat bench press area. Fuckin idiot. He was curling some pussy weights IMO (65 lbs at most), so I had to dominate him on my BB Curls, and I did them by the bench press cause im not a huge fuckin meathead like he was.

BACK

DEADLIFT: 185x10, 225x9 (wtf? grip failing), 225x6 (bullshit) <ds> 135x10
DB ROW (first time in months): 55x10, 65x10, 75x10, 95x8 (grabbed the 95's on accident) -- If I had straps, I would of gone up to 100-110 lbs.
T-BAR ROW: 45x10, 70x10, 90x8, 100x8
HAMMER STRENGTH LOW ROW: 180x10, 200x10, 230x8, 240x8

BICEPS

STANDING ALT. DB CURLS: 35x10, 45x8, 40x10 <ds> 25x10 <ds> 15x12
STANDING BB CURL: 65x10, 75x10, 95x8 (dominated that dude, and he had 15+ years on me to)

CARDIO

ELLIPTICAL: 20 mins. - 315 calories
TREADMILL: 12 mins. - 113 calories

TIME: 32 minutes
TOTAL CALORIES: 428 calories

Well thats pretty much it. Thought it was a pretty good session. Tomorrow ill do Delts. Stay tuned. Later!

 

[Robcardu]

lol today was my back day too and i row with a 65lb DB and you used 95lb Db ..hahahh muahha hnasn sniff sniff stop keeping it up


lol, great session Pablito keep it up.

 

[Paulie]

lol today was my back day too and i row with a 65lb DB and you used 95lb Db ..hahahh muahha hnasn sniff sniff stop keeping it up


lol, great session Pablito keep it up.

Im sorry! Its not your fault, maybe you accidently grabbed the wrong DB like I did, right?? Please say yes...

 

[Robcardu]

Im sorry! Its not your fault, maybe you accidently grabbed the wrong DB like I did, right?? Please say yes...

sorry but the answer is No.

 

[MexicanMuscle]

great session man, those deadz are looking great!

 

[Hypocrisy86]

Swwweet DB rows man !!

 

[Rocky]

Damn nice session Paulie. Sucks about that twat pissing you off, and I know where you're coming from with grip on deads, which is why I use straps. Your pulling sessions are top job my friend!

 

[Paulie]

Delts. Seated DB Press was pretty dissapointing. I will explain.

DELTS

SEATED DB PRESS: 55x6 (2 w/ aid) (WTF?!), 45x9, 40x10, 40x9 <ds> 25x10 (3 sec. negatives)
SIDE RAISES: 25x10, 30x10, 35x8 <ds> 25x10 <ds> 15x12
NAUTILUS OVERHEAD PRESS: 80x10, 95x10, 95x9, 95x8 <ds> 50x10 (diff. grip on dropset)
UPRIGHT BB ROW: 95x10, 95x10, 95x10, 105x8

ABS

CARDIO

ELLIPTICAL: 20 mins. - 308 calories

No push press. Somebody was doing upright rows and I didnt feel like waiting. I want to make sure i give myself atleast 20 mins to do cardio.

Now, about the seated db press. I dont know what the hell happened to the seated db press, but I was repping the 60's 3 weeks ago. But I think the problem is, usually one day out of the week ill have a cheat meal, and this meal becomes like a "destroy all strength" meal. I shouldnt cheat at all, cause I have a goal I need to achieve. But for the past 4 weeks, ive gone to see a movie with my father on like 4 consecutive Fridays, and I would get a diet coke and snack on some carmel corn, and snack on ALOT. I cant believe im saying this, but yell at me now. Please. And theres a shitload of sugar in the carmel corn and its affected my shoulder strength more than anything, and thats because I recently improved my shoulder strength, going from like the 50's on db press to the 60's in a couple weeks. So that strength is steal new and fresh. Nothing else has been affected, thank god. Now I have to work my way up to the 60's again, hopefully I get back to that soon. I say screw carmel corn and diet coke, that shit is posionus.

 

[MexicanMuscle]

hey man cheer up, i'm sure u were just havin a bad day, and besides those numbers look good.

 

[FOOTBALL FAN]

yeh mate chin up dont be hard on yourself

 

[Paulie]

Another short "misc." session.

TRAPS

POWERSHRUGS (strapless): 135x15, 155x15, 155x15, 135x25

FOREARMS

REVERSE PREACHER CURL: 55x20, 65x10, 65x10, 55x20 (these were hard because of powershrugs, didnt have a nice firm grip)
BTB WRIST CURLS: 65x20, 65x25, 75x25, 75x25

CARDIO

ELLIPTICAL: 20 mins. - 334 calories

 

[CJU]

good numbers, but on the powershrugs you should be doing lower reps higher weight. upright rows look great btw.

 

[MaKaVeLi]

hehe i don't think it's the cheat meals affecting your db presses man so don't be so hard on yourself. you know, sometimes it's ok to have a cheat meal here and there. anywayz your sessions look good to me, you might want to throw in a rear delt exercise with your shoulders though

 

[Project Evo]

Hey, I've missed some sweet sessions from you Paulie. Tut!! I have a busy weekend, were I can't post and you've fired in shit loads of good lifts! Nice one mate, coming on real strong.

Heck, don't beat yourself up over a few cheat meals! I went to a BBQ saturday night, got pissed on wine and ate like a Mammoth! Hurrah!!

 

[Paulie]

Leg Day! Pretty good session. But I had to use the Smith for squats, somebody else was already squatting on the squat rack and I dont have time to wait for them.

QUADS

SQUAT: 185x6, 205x6, 225x6, 225x5
DB LUNGES: 40x6, 45x6 (probably could of got the 50's) LEG EXT. (Weight Per Leg): 110x6, 125x5 (I could probably injury my knee pretty bad with this kind of weight)
HAMMER STRENGTH LEG PRESS: 180x6, 270x6, 360x6, 410x4 (first time over 400 I think, man it was freaking heavy, had to help with my arms a bit)

HAMS

LYING LEG CURL: 140x6, 155x6, 155x6
SEATED LEG CURL: 170x6, 185x6, 210x5 (entire stack)

CARDIO

ELLIPTICAL: 20 mins. - 342 calories P.B (Gotta love it!)

See ya tomorrow for Chest/Tris. Should be great!

 

[MexicanMuscle]

great pair of sessions paul. squats are looking good!