Paulies Log of Pure Domination

[Clint]

Tweak stop whroing around in Paulie's log. Damn.

do you want me to whore around in yours instead



tomorrow you better dominate some Cardio and it better not just be barely 1000 calories you better pass it, i want DOMINATION!

 

[Palmetto]

I mean if you want to sweetie.

 

[Paulie]

Saturday, September 2

DOMINATION.

CARDIO

ELLIPTICAL: 15 mins. - 304 calories
STAIR STEPPER: 15 mins. - 222 calories
ELLIPTICAL: 15 mins. - 286 calories
STAIR STEPPER: 15 mins. - 215 calories

TIME: 60 minutes
TOTAL CALORIES: 1,027 calories

I went into this session with about 130-140 g. of carbs (more than I usually take in) and I was really happy with this session. I couldnt let Tweak down or he would yell at me like always. This week starts my new split! Ill post my goals soon and some other random things I will do in my new routine.

 

[Clint]

DOMINATION!!!

That is an excellent session Paul, you smashed it totally and I am proud of you.


This is what your doing Monday for Legs btw (4 sets each)

Squats
Hack Squat
DB or BB Lunges (your choice)
Stiff Leg Deadlift
Lying Leg Curl
Calves (6 sets)

each week alternate between Back Squats and Front Squats

I NEVER!!! and I mean it, want to see Leg Extensions in here at all

I'll give you the rest of your split later

 

[Paulie]

DOMINATION!!!

That is an excellent session Paul, you smashed it totally and I am proud of you.


This is what your doing Monday for Legs btw (4 sets each)

Squats
Hack Squat
DB or BB Lunges (your choice)
Stiff Leg Deadlift
Lying Leg Curl
Calves (6 sets)

each week alternate between Back Squats and Front Squats

I NEVER!!! and I mean it, want to see Leg Extensions in here at all

I'll give you the rest of your split later

Lunges?!?!

 

[Clint]

Lunges?!?!

lol....look at it this way Paul, you should love what hurts the most because its usually whats best for you. Leg day hurts like hell, but yet its my favorite day because of that. Man up

 

[Clint]

get online

 

[Paulie]

Did you write my split down on a piece of paper?

If not...do so and bring it tomorrow.

 

[Clint]

Did you write my split down on a piece of paper?

If not...do so and bring it tomorrow.

I still have to write down the rest, I know what your doing but I just have to write it down.

I may not be going tomorrow anyway

get on AIM

 

[Hypocrisy86]

Dude, 1,027cals? nice!!!

 

[Amped]

Jesus Christ you kicked ass with the cardio

 

[FOOTBALL FAN]

alot of cardio mate good work

 

[Rocky]

That was some serious cardio work there to compliment your ever increasing weight sessions. Making some serious progress on that body of yours Paulie!

 

[Project Evo]

My God Paulie, you're destroying the cardio. I'm simply amazed at the work rate you're firing in each time you step into the gym mate. Awesome work buddy and congrats at hitting the 1,000 calorie mark in just 60 mins.

 

[Paulie]

Here is my new split I started today.

Monday - Legs/Calves
Tuesday - Chest/Abs
Wednesday - OFF
Thursday - Back/Shoulders/Calves
Friday - Arms/Abs
Saturday - Chest #2

Monday - Legs/Calves
Squat one week
Front Squat other week
Hack Squat
BB or DB Lunges
Stiff Leg Deadlift
Lying Leg Curl
Calves

Tuesday - Chest/Abs
Incline Db Press
Dips
Flat Db Press
Close Grip Incline Db Press
Abs - 6 sets

Thursday - Back/Shoulders/Calves
#1 Back for Width Workout
Chinups
Close Grip Lat Pulldown
Pullovers
Seated Db Press
Side Laterals
Rear Laterals
Upright Rows
calves

#2 Back for Thickness Workout
Deadlift
Db Row (Cutler Style)
Cable Row
Seated Db Press
Side Laterals
Rear Laterals
Upright Rows
calves

Friday - Arms/Abs
Close Grip Bench Press
Skullcrushers
Dips (stay upright and keep elbows tight)
Cable Curl
Incline Db Curl
One Armed Preacher Curls
abs

Saturday - Chest #2 and Traps
Bench Press
Incline Bench
Close Grip Incline Db Press
Power Shrugs
Hang Pulls

I will post my Leg session later tonight. Right now I need to get to work. See ya!

 

[FOOTBALL FAN]

good luck with your new split mate

 

[Paulie]

Leg day baby! It was a good one. I dont know how long I will stay on this split, depends on how well I like it. I could probably do it for 12 weeks straight. But in every session, its not about how much weight im putting up, I wanna do everything right and make it look really good. Im going to focus on every rep. Im going to focus on the squeeze, the stretch, the ROM, the pump...everything. I am going to get huge. I dont care how much weight im putting up, the strength will still come along with focusing more on the reps. Here was my leg session.

QUADS

FRONT SQUAT (First time EVER doing these, and I focused on every rep, went pretty low to)
65x15
95x15
95x15
95x15

HACK SQUAT MACHINE (Reeve's style, OUCH!)
100x15
100x15
100x15
100x15

DB LUNGES (I just might stay decently heavy with my lunges, I hate high reps with lunges)
25x10
30x10
35x8

HAMS

SLDL (First time ever doing these also)
65x15
95x15
115x15
135x15

SEATED LEG CURL (The Lying Leg Curl was broken...that sucks)
110x15
125x15
140x15

CALVES - 3 Sets

CARDIO

ELLIPTICAL: 20 minutes - 337 calories

It was a great session. Thursday I will have to do 2 sessions, just cause my gym was closed Monday. First, I will do Chest/Abs....then about 4 hours later I will have to do Back/Delts. See ya then.

 

[Clint]

that was an excellent session. You did good on the front squats, how did you like them anyway? and how did you like the SLDL? I love them, feel the stretch baby! Lunges its ok to stay with 10 reps, doing 30 strides with those can really suck, I want to see your db lunges get heavy eventually, talking about 70-75lbs dumbells baby!! DO IT!!!

good session Paul, and good job with that cardio at the end...dont do your next two workouts 4 hours apart, if anything just do Chest/Shoulders/Back all together...3 movements for chest, 2 for shoulders, and the required amount for back

 

[Paulie]

that was an excellent session. You did good on the front squats, how did you like them anyway? and how did you like the SLDL? I love them, feel the stretch baby! Lunges its ok to stay with 10 reps, doing 30 strides with those can really suck, I want to see your db lunges get heavy eventually, talking about 70-75lbs dumbells baby!! DO IT!!!

good session Paul, and good job with that cardio at the end...dont do your next two workouts 4 hours apart, if anything just do Chest/Shoulders/Back all together...3 movements for chest, 2 for shoulders, and the required amount for back

I like the front squats, I could feel it alot in my quads. And the SLDL was awesome. I loved the stretch, it hurt so much but then again I loved the feel.

Ok I will do the session all at once. That might be easier anyway.

 

[Project Evo]

Cracking work Paulie, massive respect to you for banging in some fronts and SLDL's for the first time, very impressive reps too.

Your cardio sessions make me sick!!! How on earth do you manage to burn all those freaking calories in such a short time AND after doing legs!!! AAAAGGGHHH!!! You bastard!!!! LOL!!!

Immense session mate, really well done.