Paulies Log of Pure Domination

[Clint]

I do love your lunges, soon I want to see those 60s and some domination.

That is pretty awesome that you got the 70s up on Incline, even though you only got 4 reps thats pretty awesome.

You hit your calves hard too, 6 sets, that is awesome, I hope you felt the burn quite nicely.

remember, later this week I want to see some domination with the 45lb plate for at least 4 reps

DO IT!!!

 

[Paulie]

Back and Shoulders. Pretty good session. But I didnt realize it was pushing past 90 minutes!!

BACK

DEADLIFT (Mantained good form to)
185x10
225x8
245x6 (straps)
265x3 (straps)

DB ROW (Cutler style)
70x10
80x10
90x10 (straps)
100x10 (straps, and right one was pissing me off, then I realized I had it on wrong)

SEATED CABLE ROW
125x10
145x10
165x10
185x8

CYBEX LAT PULLDOWN
150x10
170x10
190x8

SHOULDERS

SEATED DB PRESS (No help on any of these, I kicked them up wonderfully!)
40x10
45x10
50x10
50x9F

SIDE RAISES
20x10
25x10
30x10

REV. PEC DEC
80x10
100x10
120x3F (This set just sucked ass)

CALVES - 3 Sets

This session was way too long. I really didnt get down to business and took to much time during rests and inbetween exercises. I was a little upset, oh well.

 

[Chesticles]

No need to be upset paulie, good session my friend, I'm likin those side raises

 

[MaKaVeLi]

great session right thurrr mayne! keep pluggin away at them deads...won't be long till you'll be doing them 315lbers

 

[Clint]

your Deadlifts keep getting better and better, along with your presses and I'm glad you finally kicked them up right. Plus your Db Row is pretty awesome, soon I want to see those 120s being thrown around.

I cant believe I missed this session, but it was pretty much domination. Did you even dominate the 45lb Plate this week on dips like I told you that you better?

I better see that soon

 

[Paulie]

your Deadlifts keep getting better and better, along with your presses and I'm glad you finally kicked them up right. Plus your Db Row is pretty awesome, soon I want to see those 120s being thrown around.

I cant believe I missed this session, but it was pretty much domination. Did you even dominate the 45lb Plate this week on dips like I told you that you better?

I better see that soon

You will see my awesome session soon. But I cant say that I dominated the 45lb plate. I went to the gym without my pre-workout meal and my no-xplode. I dont know what I was thinking!!

 

[Paulie]

Arms! Good session.

TRICEPS

BODYWEIGHTED DIPS
BW x 10
BW+10 x 10
BW+25 x 8
BW+45 x 3

CLOSE GRIP BENCH PRESS
135x10
155x10
175x6
185x5

LYING TRICEP EXTENSION (Dumbells)
15x10
20x10
25x8 <ds> 15x10

BICEPS

INCLINE DB CURLS (Pump was awesome)
25x10
30x10
35x8
40x6

HAMMER STRENGTH PREACHER CURLS
45x10
45x10
45x10

<SUPERSETTED W/>

ONE ARM PREACHER CURLS
20x10
20x10
20x10

ABS - 6 Sets

 

[Clint]

you got 3 reps with that 45lb Plate, that is still pretty good. I'm glad you could actually manage some reps with that weight. Your close grip is also improving, most of all your big compounds have been improving nicely and that means some good mass will come. Those Lying Db Extensions are pretty amazing, I love those things.

Good job with Biceps too, and it is great to see 6 sets of Abs done, you will get a sweet core like me, and will dominate a 45lb Plate on some crunches

 

[MaKaVeLi]

great session man, i like the close-grip bench

 

[Paulie]

Here is my Chest #2 and Shoulder session from Sunday. Sorry I wait forever to post it. I get tied up alot of other things like football and school and work. I worked out with Tweak at my gym.

CHEST

FLAT BB PRESS (These demolished my chest; wider grip to)
135x8
185x6 (negatives)
185x6 (negatives)
185x6 (negatives)

INCLINE BB PRESS (wider grip as well)
95x10
115x10
135x6 (last rep negative)
95x10

CYBEX CHEST PRESS
90x10
110x8
130x8 (2/ aid)

NAUTILUS INCLINE PRESS
95x10
95x10
95x5 (last 2 were half reps)

SHOULDERS

SIDE RAISES
25x12
25x12
25x12
25x12

REAR RAISES
30x10
35x10
40x10

BB SHRUGS
45x20 (warmup)
135x10 (warmup)
225x10
315x6
225x10
315x8 (focused more on this set)

That was it. I will now post my leg session from yesterday.

 

[Paulie]

Leg day. Excellent session. I finally hit that big number on back squat.

QUADS

BACK SQUAT
155x6
185x6
205x5
135x15

DB LUNGES
40x6
45x6
50x4

HACK SQUAT MACHINE (Reeves style)
90x10
110x8
140x8
160x8

HAMS

SLDL (Dumbells)
50x10
50x10
50x10

LYING LEG CURL
110x10
125x10
140x6F (hams gone)

CALVES - 6 Sets

 

[MexicanMuscle]

great session paul! squats are lookin very good.

 

[Clint]

about time you posted these sessions. That session on Sunday was pretty sweet, you definetely smashed your chest with those negatives I had you do.

As for your leg session, that is awesome that you finally hit the 200lbs mark, and then you got the 50lb dumbells on the lunges, that is even more awesome.

that was a pretty glorious workout, now I want to see some more domination this week on some presses

 

[Paulie]

Here is my Chest session from earlier today. It was pretty much worthless. I trained chest on Sunday and trained it hard, so I was only at 75% strength and still healing! I probably destroyed a few muscle fibers...

CHEST

FLAT DB PRESS (This sucked)
70x6
80x1
50x10
50x10

BODYWEIGHTED DIPS (This sucked)
BW x 8
BW x 6F
BW x 5F

INCLINE DB PRESS
30x10
35x10
40x8

ABS - 9 Sets (Well this didnt suck!)

Thursday is Back for Width and Shoulders. See ya!

 

[MexicanMuscle]

well it might not have been ur full potential but u got really good numbers nonetheless!

 

[Clint]

you should have switched todays chest session with your back and shoulders session on thursday so you wouldnt have to work through already sore fibers in your chest.

Thats pretty sweet you could still get the 80s up by yourself even if it was only for 1 rep.

Thats a pretty awesome session of Abs though, you destroyed them. How are your chinups coming along anyway, any chance I'll be able to see some chinups from you anytime soon?

 

[Paulie]

you should have switched todays chest session with your back and shoulders session on thursday so you wouldnt have to work through already sore fibers in your chest.

Thats pretty sweet you could still get the 80s up by yourself even if it was only for 1 rep.

Thats a pretty awesome session of Abs though, you destroyed them. How are your chinups coming along anyway, any chance I'll be able to see some chinups from you anytime soon?

Umm you'll be able to see some chins sometime in the future, I promise. Right now I need to get my diet back on track because ive been short on protein for over 2 weeks! So ive gained some unessacary weight and need to get back on track. You just wait...

 

[Clint]

your protein better be up at 250 at least...or else

 

[Paulie]

your protein better be up at 250 at least...or else

it should be around 200-250. Ill have to count it up.

 

[Line]

That workout didn't suck bro, it's just every now and then we're a little displeased with how things go but at least you still got to the gym and worked through it. Looking forward to seeing your next session.