Paulies Log of Pure Domination

[Paulie]

Chest. Pretty good session. Went pretty easy after Incline DB press.

CHEST

INCLINE DB PRESS
50x10
60x10
70x4F
60x10 <ds> 40x10

BODYWEIGHTED DIPS (Took this light because ive been having pain in my sternum, and I dont want to add onto the soreness)
BW x 10
BW x 10
BW x 10
BW x 9F

INCLINE CLOSE GRIP DB PRESS
30x10
30x10
30x10

FLAT DB PRESS
50x10
50x10
50x10
50x10

ABS - 6 Sets

 

[Line]

Nice man, lots of sets with good weight and pretty good overall exercise selection. You must've had a hell of a pump after that and then you didn't neglect abs either. Keep hittin' it hard, bro.

 

[Paulie]

Back for Width and Shoulders. My sister came along with me today. So I got that extra few reps out.

BACK

CYBEX LAT PULLDOWN
150x10
190x8
210x6
230x6 (2 w/ aid)

CLOSE GRIP LAT PULLDOWN
125x10
145x10
165x6
175x6 (1 w/ aid) <ds> 125x10

WIDE GRIP CABLE ROW ( I really like these because they squeeze my lats together nicely. )
125x10
135x10
145x10
155x10

NAUTILUS PULLOVER MACHINE
95x10
110x10
125x10

SHOULDERS

SEATED DB PRESS
40x10
45x10
50x9
45x10

SIDE RAISES
20x10
25x10
30x10

SUPERSETTED WITH...

REAR RAISES ( Laying on an incline bench. )
20x12
25x12
30x10

UPRIGHT CABLE ROW
110x10
140x10
170x10

ABS - 6 Sets

This was alot of volume, but it wasnt that terribly long. Maybe 70-80 minutes. Me and the sister got down to business and we didnt really mess around a whole lot. Tomorrow is Arms. See ya!

 

[Line]

Sister, eh?


Big weight on pulldowns bro and great exercise selection on those shoulders. The superset must've given those delts a great pump between the two heads. Keep hittin' em hard

 

[Paulie]

Sister, eh?


Big weight on pulldowns bro and great exercise selection on those shoulders. The superset must've given those delts a great pump between the two heads. Keep hittin' em hard

Thanx for stoppin by. Yea the superset really had my delts burnin. It hurt quite a bit.

 

[Paulie]

Arms. Wonderful session.

TRICEPS

CLOSE GRIP BENCH
135x10
155x10
185x5
185x4

SKULLCRUSHERS
35x10
45x10
55x8
65x6 <ds> 15lb DB x 6

NAUTILUS SEATED DIPS ( I didnt do BW dips because I want to let my sternum heal. )
125x10
155x10
185x10 <ds> 125x10

BICEPS

STANDING CABLE CURL ( Straight bar. )
80x10
120x10
140x10
160x10

INCLINE DB CURLS
25x10
30x10
35x9

ONE ARM PREACHER CURL
25x10
30x10
30x10 <ds> 20x10

CALVES - 6 Sets

I didnt do Overhead Cable curl again because somebody is always using the other side of the cable machine. Damn people! This was still a wonderful session.

 

[MaKaVeLi]

is this the pauliepr from bodybuilding dungeon? coz if it is you've gotten strooong man!

 

[Paulie]

is this the pauliepr from bodybuilding dungeon? coz if it is you've gotten strooong man!

LOL yep this is pauliepr. Thanx for stopping by! I need to get stronger!

 

[Clint]

that feeling in your sternum will go away stop being a little girl. I had that feeling for about 2 months and it just went away. Its just your bones adapting to the heavy weight that your now applying to your dips.

Just keep waiting it out, it will go away, nothing bad will happen from it anyway so continue to dominate those dips.

 

[Paulie]

that feeling in your sternum will go away stop being a little girl. I had that feeling for about 2 months and it just went away. Its just your bones adapting to the heavy weight that your now applying to your dips.

Just keep waiting it out, it will go away, nothing bad will happen from it anyway so continue to dominate those dips.

Yea right my ribs will probably collapse. And my chest will invert while im doing dips.

 

[Clint]

Yea right my ribs will probably collapse. And my chest will invert while im doing dips.

I better see some domination with a 45lb Plate and you with the Dip bars this upcoming week or else.

 

[Paulie]

I better see some domination with a 45lb Plate and you with the Dip bars this upcoming week or else.

Maybe. Ill see what I can do.

 

[Clint]

I want to see 5 awesome reps with the 45lb Plate, you better dominate that.


Did you even go to my log and check out my dominating shrugs today

you better go look and then cry a little sss sss sss

 

[Paulie]

I saw you log. ill post on it later.

 

[Paulie]

Well I have very bad news. My training is all jacked up this week because of my job. I work at a grocery/general merchandise store (super center) and there is some kind of grand store opening in some other city, and im working 41 hours to replace those employees that went to work for the week at the grand opening. So im working 41 hours and going to school every morning. So what ill do is....Legs on Thursday (day off from work), and Upperbody on Friday (I dont have to go to class). Ill still get a good session in on legs, but my upperbody session wont be very productive. Oh well, atleast my paycheck will be wonderful! yay!

Now...here was my Chest #2 session on Saturday.

FLAT BB PRESS
95x10
135x10
155x5
155x4

HAMMER STRENGTH INCLINE PRESS
90x10
100x10
110x10
120x10

INCLINE BB PRESS
95x10
105x10
115x8
125x6

POWERSHRUGS ( I know I should have done 4 sets, but I was pressed for time, like always... )
225x10
245x10
255x10

 

[FOOTBALL FAN]

even with 3 sets thats some serious weight on your power shrugs burn those traps

 

[Clint]

no more updates?

 

[Paulie]

Yes here is all the updates you need to know. Sorry ive been gone awhile, but school and work is killing me. I didnt lift regularly at all last week because of work.

On Thursday, I did have a wonderful session of legs. To bad I dont remember any of my numbers, but it was a productive session.

Friday, I had an upperbody day. I dont remember numbers but it was something like this...

4 sets on HS Iso Lat Row...
3 sets on HS Low Row...
4 sets on Incline DB Press...
3 sets on Bodyweighted Dips...
3 sets on Cybex Preacher Curl...
3 sets on Cybex Tricep Extension...
I completely forgot about shoulders...
6 sets of Abs...

That was pretty much my week. Last Thursday, I went into GNC while Tweak was working and me and him split a thing of No-Xplode. He got 30 servings and I got 30 servings. Ive been taking it before my workouts every day this week and I cant really tell the difference between my pumps and my strength. I also have more edurance, as in I have maximum strength throughtout all my sets. Its pretty much amazing. Its not a huge difference, but I can tell. I dont know how much Tweak likes it, but oh well.

 

[Paulie]

Yesterday, Leg day. Good session.

QUADS

FRONT SQUAT (Getting Stronger)
135x6
135x6
135x6
135x6

HACK SQUAT (Reeve's style)
90x10
110x8
130x6
140x6

DB LUNGES
30x10
35x8
40x6

HAMS

LYING LEG CURL
110x10
125x10
140x8
155x6

SLDL (I used DB's instead of a BB)
40x10
45x10
50x10
50x12

CALVES - 6 Sets

 

[Paulie]

And today was my chest day. Excellent session.

CHEST

INCLINE DB PRESS (Im glad these didnt get worse)
50x10
60x10
70x4F
60x8 <ds> 40x8

BODYWEIGHTED DIPS
BW x 10
BW x 10
BW+10 x 8
BW+25 x 5

NAUTILUS INCLINE PRESS
95x10
110x10
125x10

FLAT DB PRESS (Seven was the magic number for some reason...)
55x7
55x7
55x7
55x7

ABS - 3 Sets

Ill be up to date with this now. See ya Thursday for back and shoulders.