Paulies Log of Pure Domination

[Paulie]

Leg day. It was a good workout, my legs are in pain right now.

QUADS

FRONT SQUAT
95x12
95x12
115x10
115x7 (bar was slipping...)

HACK SQUAT MACHINE (I dont count the machines weight anymore, just cause Tweak yelled at me.)
90x12
90x12
110x10
110x10

DB LUNGES
25x10
30x10
35x8

SLDL (What an awesome stretch!)
90x12
115x12
135x10
155x10

LYING LEG CURL
95x12
110x12
110x12
110x10

CALVES - 3 Sets

CARDIO

ELLIPTICAL
-- 15 minutes - 248 calories (My legs were pretty tired)

STAIR STEPPER
-- 15 minutes - 198 calories

This was a pretty good session I would say. Tomorrow is Chest/Abs. I gotta get that chest big!! See ya!

 

[Clint]

those Front Squats are amazing I tell you, I do hate when the bar slips like that though You still dominated them.
Good job not adding the machine weight on those hack squats too, soon you will dominate that machine and do 200lbs like nothing but a peanut. The lunges are getting better, I cant wait to see them get way up there with mine :Badger: Excellent job with the SLDL too, the stretch is pretty incredible and your hammies are pretty strong from all that Marching Band I bet.

this is your last week of dieting!!!!

a year from now your going to be a monster

 

[Line]

First Paulie, let me say I've seen your pics and you've come so far and made an amazing transformation. By far one of the most impressive personal ones I've seen, let alone had the pleasure of knowing. Your leg session looks good and those SLDL's for that many reps is sick. Don't worry about the bar slipping on Front Squats, they'll get easier for you and you'll be blasting even more weight in no time

 

[Project Evo]

HACK SQUAT MACHINE (I dont count the machines weight anymore, just cause Tweak yelled at me.)

LOL!! The way you two are carrying on, you can settle your differences at the 2013 Mr.O in the final posedown!!!!

Another strong performance from Paulie. Excellent numbers from top to bottom and to do that cardio after legs is just plain sick. Especially the stair stepper after already pounding the calves.

 

[Paulie]

Chest/Abs. Awesome workout.

CHEST

INCLINE DB PRESS
30x12
40x12
50x10
60x10 (I think this might be a P.B for reps)

INCLINE CLOSE GRIP DB PRESS
25x12
25x12
30x10
35x10

BODYWEIGHTED DIPS
BWx12
BWx12
BWx10
BWx9x1

FLAT DB PRESS (I stretched my pecs out quite nicely focusing on these)
30x12
30x12
30x12
30x12

ABS - 6 Sets

CARDIO

ELLIPTICAL
-- 15 minutes - 251 calories

STAIR STEPPER
-- 15 minutes - 193 calories

Tomorrow is my day off, and Thursday will be Back for Width. I also need to get that back wider!! Im lacking lats in my front double bicep!

 

[Project Evo]

You are the "Dominator" Paulie. Good reps and love the dips. You ready for the 14th bro?? You ready to hit it Evo style? Of course you are, you're an animal...Grrrrrrrrrrrrr!!! C'mon!!

 

[Clint]

i do believe that is probably a personal best, that is pretty awesome as well. Soon you will be able to dominate those 70s, I'm sure you could do the 70s on Incline right now if you wanted, that would be awesome.
I do want to see some weight on those dips next week! I want to see domination.
You did smash some cardio as well, and thursday I hope to see a phenomenal Back for Width workout.

 

[MexicanMuscle]

great session paul, i had missed a few of ur's but they are all looking great, ur numbers are on the rise!

 

[Paulie]

Back for Width! Here it was...

BACK

ASSISTED CHIN-UPS
Setting#4x12
Setting#3x10
Setting#3x10
Setting#3x8

WIDE GRIP PULLDOWNS (I dont know why I did this?)
125x12
125x12
145x10
145x10

CLOSE GRIP PULLDOWNS (I think these are easier than wide grip)
125x12
125x12
145x10
145x10

NAUTILUS PULLOVER MACHINE (Great feel)
95x12
95x12
110x10
110x10

SHOULDERS

SEATED DB PRESS
40x12
45x10
45x10
40x10

SIDE RAISES (Perfect form)
20x12
25x10
25x10

REAR RAISES (Laid up against an incline bench, this is so much better than standing up bent over)
20x12
20x12
20x12

UPRIGHT BB ROWS
65x12
85x10
85x10

CALVES - 3 Sets

 

[Clint]

that was an excellent session of shoulders, getting that dumbell press after hitting back so hard is pretty awesome. You will get massive shoulders using that perfect for side laterals and those rear laterals like that. Those upright rows are also improving, that is excellent.

You are an idiot for doing those wide grip pulldowns, I already told you on AIM how to change it, next time I want to see some domination. Good job with chinups, they will come around eventually, and yes close grip pulldowns are easier, I actually like them more I get a much better feel, really feel my lats squeezing together back there.

This was a session of domination, good job

 

[BigBen]

awesome job paulie! U doin the big compunds n thats whats most important homie!
Keep it up bro!
Godbless
Beno

 

[PUMBA]

Paulie, Paulie, Paulie....you are one sick little mofo, and I love ya for it. Bro not only have you gone and dropped a shitload of unwanted flab, now your just slappin chunks of muscle in there. Go hard mate, your awesome

 

[Paulie]

Arms baby! It was a good one.

TRICEPS

LYING TRICEP EXT. (SKULLCRUSHERS) (I deloaded a little just so I can get my form in check)
35x12 +12 presses
45x12 +12 presses
55x10 +10 presses
55x10 +10 presses

CLOSE GRIP BENCH PRESS
95x12
115x12
135x10
155x10

BODYWEIGHTED DIPS (These were hard after smashing my tris with skullcrushers and close grip bench)
BWx12
BWx8x4
BWx10
BWx8x2

BICEPS

ONE ARM PREACHER CURL
25x12
25x12
30x10
30x10

OVERHEAD CABLE CURL
65x12
75x12
85x10
85x10

INCLINE DB CURL (These felt awesome, great pump)
25x12
25x12
25x12
25x12

ABS - 6 Sets

 

[Clint]

that was a pretty sweet session, your dips are getting better week by week. Your weight on close grip is also pretty good and then finishing with dips which I just noticed is awesome. I remember last week you added 25lbs, adding a 45lb Plate will be in the near future.
That is great work on biceps as well, I tried some one armed preacher curls today but my left wrist was bugging me more than usual so I couldnt really support the weight, I did feel a sweet pump though I forgot how much I like those. Doing incline db curls last is pretty hard too especially for that amount of reps.
Start heavier next week, since your not dieting anymore you need to increase the weight more to put on some sweet mass muahahah.

This was a pretty sweet session, I'm about to post my log, you better look at it because you will see domination

 

[Rocky]

Your sessions are superb Paulie. As you get better you clearly see it and revel in your achievements which just spur you on even further and as it should do! Awesome work buddy.

 

[Paulie]

Chest #2. Pretty good workout.

FLAT BB PRESS
95x12
95x12
115x10
135x8

INCLINE BB PRESS
95x12
95x12
105x10
105x10

NAUTILUS INCLINE PRESS (I used the close handed grip)
80x12
90x12
95x10
110x9F (damn I couldnt get that last rep)

DB SHRUGS (I was supposed to do Powershrugs, but some "twat" was doing deadlifts)
60x10
65x10
70x10
80x10

HANG PULLS
95x12
105x12
115x10
125x10

 

[Clint]

excellent job doing those hang pulls! I do hate when people are using the rack there at the Y, that makes me angry everytime. I'm glad my gym has more than one.
YOur bench and incline are improving, you did some pretty high reps on them too, you should try lowering them next week to see what you could really get.

I'd say this was a pretty sweet session, good job Paul.

 

[Paulie]

Legs! It was pretty good, it hurt pretty bad.

QUADS

BACK SQUAT
135x6
155x6
175x5
185x4

DB LUNGES
35x6
40x6
45x5

HACK SQUAT MACHINE
90x6
140x6
160x5
180x4

HAMS

LYING LEG CURL
95x6
125x6
140x6
155x6

SLDL (Ouch!)
135x6
135x6
155x6
175x6

CALVES - 3 Sets

It was a pretty short session, but really productive. I cant wait to see what my strength will be like in a month. Im done dieting now and that makes me happy. Its to time to get huge now, but I still want to stay pretty lean. Tomorrow is Chet/Abs, hopefully I will get the 70's on Incline

 

[Clint]

your back squat is improving, soon I want to see you squatting 225! Those lunges are getting better as well. You went pretty heavy with reps this session, that is awesome. You will get massive, be careful with those SLDL, you dont have to go very heavy with those just enough to feel the stretch. Look at BigBen, he stays at 135 as do I.

I think you need to make your weight goal more realistic, instead of trying to stay below 10% why dont you try to stay below 13-14%. You just came off a long time diet I think you'd feel great being around 13% That would also give you much more room to add weight and muscle!

 

[Palmetto]

Paulie you are looking good my man. I can't wait for you to start bulking either and become a beast. Good luck w/ those 70's. I know you got it in you, that ain't no bitch weight either. GET IT BOYEEE!!