Paulies Log of Pure Domination

[BigBen]

Looking good paulie! Keep it safe bro, stay challenging but comfortable on the joints bro!

Keep up the hard work!
AND

 

[philosopher]

Nice session bro. Keep up the good work

 

[Paulie]

Chest/Tris. Pretty awesome session.

CHEST

FLAT DB PRESS: 60x6, 70x4, 65x5, 60x6
BODYWEIGHTED DIPS: BWx8, BWx8, BWx8, BWx8
INCLINE DB PRESS: 55x4, 50x5, 45x6, 45x6 (that last set was easy, and the previous set was pretty hard...??)

TRICEPS

HAMMER STRENGTH SEATED DIPS: 140x6, 180x6, 200x6, 200x6, 90x15 (just for the feel)
SKULLCRUSHERS: 55x6 +10 presses, 65x6 +10 presses, 75x5 +10 presses, 75x5 +10 presses, 35x15 +15 presses (feel set) (I dont really know how heavy the EZ bar was, but it felt like maybe a 15 lb bar)

ABS

CARDIO

ELLIPTICAL: 20 mins. - 345 calories P.B (Gets better and better!)

Tomorrow is my day off, and Thursday is back/bis. My goals are...275 lb Deadlift and 225 BB Row. Hopefully my straps have arrived by then. See yall later.

 

[philosopher]

Good to hear your workout went well. Keep up the good work

 

[MexicanMuscle]

good job paul, u got a great session in man!

 

[Paulie]

EDIT: I forgot to put the presses at the end of each set on skullcrushers. My fault.

 

[BigBen]

Looking good bro! Hows tweak been doin paul? Have u guys been training together?

reguardless keep pushing yourself dude!
AND

 

[Paulie]

Looking good bro! Hows tweak been doin paul? Have u guys been training together?

reguardless keep pushing yourself dude!
AND

I havent talked to Tweak since sunday. Im sure he's hittin it hard in the gym, and he will post his sessions hopefully. We dont usually train together because we lift at different gyms, but this thursday and friday we are supposed to train together. And he'll pump me up for that 275 deadlift and 225 bb row, yea buddy!

 

[Project Evo]

Crucifying the cardio bro and ripping up your numbers...sweet stuff Paulie! We still gonna meet for 14th Oct bro. I'm gonna try and get us a session as my brothers gym in Cinci and we're gonna let the good times roll bro!!! Look out Subway!!

Sweet moves bro.

 

[Paulie]

Crucifying the cardio bro and ripping up your numbers...sweet stuff Paulie! We still gonna meet for 14th Oct bro. I'm gonna try and get us a session as my brothers gym in Cinci and we're gonna let the good times roll bro!!! Look out Subway!!

Sweet moves bro.

We sure we will tear it up the 14th. Ive already requested that day off work! Cant wait man...

 

[DCuts85]

I wish i had a MM.com friend to lift with....sad...

 

[Paulie]

Back/Bis! Tweak and I trained at his gym. It was a long session, and I did alot more exercises than usually. I have videos but I hate them. Deadlift form was horrible, BB Row form was bad, I cheated on the BB Curl....Tweaks video was awesome, but mine sucked.

BACK

DEADLIFT: 225x6, 245x6, 265x3 (terrible form), 225x6
ASST. CHIN UPS: BW-40x4, BW-50x5, BW-60x6, BW-70x8, BW-80x10 (as you can see, my chin-ups suck, but they will get better when I start doing them regularly)
BENT BB ROW: 185x6, 225x6 (bad form), 185x6, 135x15
BODYMASTERS SEATED ROW?: 100x10, 130x10, 140x10, 150x10
BODYMASTERS ISO-BTN PULLDOWN (Weight Per Side): 45x10, 90x6, 90x8 (focused on that last set)

BICEPS

STANDING BB CURL: 95x6, 105x6, 95x6
OVERHEAD CABLE CURL?: 35x10, 40x10, 45x8
HAMMER CURL: 30x10, 35x10 (across chest), 30x10

2 sets of Forearms...

LATER THAT NIGHT

ELLIPTICAL: 20 mins. - 372 calories P.B (Domination! That will be hard to beat)

 

[Paulie]

Videos! Enjoy

Me - Deadlift - 265lbs for 3 reps (form sucked ass, dammit)

Me - BB Row - 225lbs for 6 reps (form could be better)

Me - Standing BB Curl - 105lbs for 6 reps (I cheated...)

Tweak takes the bad sets and video tapes them. Im going to start video taping stuff I can do well.

 

[MexicanMuscle]

great session paul, those deadz were great, and form really wasn't too bad. good numbers man.

Tweak: "Bend Over" LMAO!

Tweak: "Muscle Mecca For Life" LOL Yeah Baby!

 

[CJU]

thanks for the clips! form needs improvement on the deads, but the rows and curls weren't too bad!

 

[Paulie]

Delts! Pretty good session. Tweak and I at my gym. I have no videos, he has a few, but I do have one awesome picture of me.

DELTS

SEATED DB PRESS: 45x6, 50x6, 55x6, 45x10 (lost a little strength, but thats fine, im dieting)
PUSH PRESS: 95x6, 105x6, 105x6
FRONT DB RAISES: 20x10, 25x10, 20x10 <ss> REAR RAISES: 20x10 <ss> SIDE RAISES: 20x10
SIDE CABLE RAISES: 10x6, 20x6, 20x10 (first time in a LONG time)

CALVES

3 sets on Calve Raises (Smith Machine)

ABS

4 sets on Decline Crunches

CALVES

3 sets on Seated Calve Raises

Then we ate some sweet subs at Subway...mmm mmm. Here is my pic!

Just wait about 2-3 weeks. You will see this monster without the shirt, and the wolf hair all over me. muahaha.

 

[Paulie]

I did cardio about 8-9 p.m. It was wonderful, check it out...

CARDIO

ELLIPTICAL: 20 mins. - 345 calories
TREADMILL: 15 mins. - 134 calories
SEATED BIKE: 10 mins. - 85 calories

TIME: 45 minutes
TOTAL CALORIES: 564 calories

And then I did 2 sets on Forearms....

And I checked out this machine (Cybex Lat Pulldown) probably when I start my new routine ill hit this every week for a few weeks to help me with chin-ups, then eventually Ill get off it and start doing chins every week.

Oh yea, Im taking next week off, im resting and taking a break from the weights. I still need to do cardio next week and I will, I will hit it hard. Ill probably come back the following week a little weaker but thats fine, im looking really good right now. That fat is coming off nicely. Maybe I will have some pics for you in a week or so....we will see! Later!

 

[Peanut!!]

LOL cmon keep ur back straight! tweak and ur accent
not too bad man dont get worried about it just keep practicing with it
and lol at subway awesome mate

 

[MexicanMuscle]

well some good sessions there paul. u got good numbers and u burned lots of calories. damn u are making a mean face in that pic.lol well rest up man!

 

[Project Evo]

Holy crap Paulie, you've been a busy lad haven't you??? I have to simply admire your lion-hearted sessions man, you're doing great work, but please watch that form!!!! I don't want to see you injured for the 14th Oct mate. Don't want to have to push you up a ramp into Subway!!!

Great pic mate: "Let me see your war face, private..."

Superb work mate, keep the fire burning.