Paulies Log of Pure Domination

[Amped]

Awesome job on the first time of doing fronts. Congrats!!!

 

[MexicanMuscle]

wow great session paul. that is alot of reps man, but they give such a great pump. u got good numbers man!

 

[Line]

Welcome to the world of Front Squats! Believe me when I say you'll only hate them more and more as your weight increases. Keep hitting it hard, bro.

 

[Paulie]

Today was Chest/Shoulders/Back. WOW, it was a long session and alot of volume. Tweak and I did back together at my gym. Well here it was.

CHEST

INCLINE DB PRESS
45x10
55x10
55x10
55x10

INCLINE CLOSE GRIP DB PRESS (These were harder than I thought)
25x10
25x10
30x10
30x10

BODYWEIGHTED DIPS
BWx10
BWx10
BWx10
BWx10

DELTS

SIDE RAISES (Keep the DB's to my side and didnt swing at all)
15x10
20x10
20x10

SEATED DB PRESS
40x10
40x10
40x10

BACK (For Width)

ASSISTED CHIN-UPS (Not sure of the settings on this....)
BW-Setting 4 x 10
BW-Setting 3 x 10
BW-Setting 3 x 10
BW-Setting 3 x 10

CLOSE GRIP PULLDOWN (First time in awhile)
100x10 (a little much)
90x10
90x10
80x10 (didnt put my knees under the pads and just kind of hung there with my knees on the ground)

NAUTILUS PULLOVER MACHINE (Drove with my elbows, it was alot harder)
110x10
125x10
125x8

STRAIGHT ARM PULLDOWN
70x10
90x10
110x10

That was it. Tweak and I then ate some delicious Subway. I have a video of the Tweak Press. Hopefully my bluetooth adapter will transfer the video because it was being gay last week. When I do get the video, ill let Tweak post it. Tomorrow is my Arm day. Im going to pound away at my arms, muhahaha.

 

[CJU]

hey now those are some good incline DB presses and side lat raises. i'd ditch the inc close grips...close grip is meant to hit the tris (obviously), and doing them on an incline will just make them harder because they make your shoulders work more. it's a garbage movement imo, stick with flats, or declines.

 

[fistacuffs]

hey now those are some good incline DB presses and side lat raises. i'd ditch the inc close grips...close grip is meant to hit the tris (obviously), and doing them on an incline will just make them harder because they make your shoulders work more. it's a garbage movement imo, stick with flats, or declines.

YESS! I agree 100% if your looking for tricep development dont do close grips in any incline! stick to flat it will take less off the surrounding muscles like the shoulders and chest as CJU eluded to!

 

[Clint]

garbage movement? its an old school chest movement, guys in my gym do them, all the experienced lifters anyway. Its a good movement on the chest dont hate

It was a good session Paul, pretty soon you'll be able to add weight on those dips

 

[fistacuffs]

Well if you training chest - yes - if its triceps you are after then I dont see any benefit to doing on an incline!

 

[Clint]

Well if you training chest - yes - if its triceps you are after then I dont see any benefit to doing on an incline!

wtf are you talking about, he trained chest...so we did that movement for chest...clear now?

 

[Paulie]

Its not really a garbage movement at all. Of course your using your tris, but you are also using alot of chest. And it really takes your shoulders out of the movement which makes it ALOT harder. It felt great doing it, and I think im going to continue doing it. muahahahha.

 

[Clint]

that a boy Paul

get online

 

[fistacuffs]

Its not really a garbage movement at all. Of course your using your tris, but you are also using alot of chest. And it really takes your shoulders out of the movement which makes it ALOT harder. It felt great doing it, and I think im going to continue doing it. muahahahha.

Never called it a garbage exercise! I thought you wanted to hit tri's for some reason..

 

[fistacuffs]

wtf are you talking about, he trained chest...so we did that movement for chest...clear now?

misunderstanding...need a hug?

 

[Paulie]

Never called it a garbage exercise! I thought you wanted to hit tri's for some reason..

I know you didnt. dont worry. CJU did I think.

 

[Clint]

misunderstanding...need a hug?

yes


gotta work on those chinups, eventually you will dominate those Paul


go shave your hair already

 

[Paulie]

Arms! Great session.

TRICEPS

CLOSE GRIP BENCH PRESS
95x10
115x10
135x10
145x10

BODYWEIGHTED DIPS
BWx10
BWx10
BWx10
BWx10

SKULLCRUSHERS
55x10 + 10 presses
55x10 + 10 presses (form was going to slop)
45x10 + 10 presses
45x10 + 10 presses

BICEPS

OVERHEAD CABLE CURL
75x10 (Setting #3)
75x10 (Setting #3)
85x10 (Setting #4)
85x10 (Setting #4)

INCLINE ALT. DB CURLS
25x10
30x10
30x10
35x10 <ds> 25x10

ONE ARM DB PREACHER CURL
20x10
25x10
25x10 (this was haaaard)
20x10

ABS - 6 Sets

ELLIPTICAL
20 minutes - 338 calories

It was a really good session, and I did exercises I havent done in forever and it made it a little harder. I think I might have pics tonight, im not sure. See ya tomorow for Chest #2!

 

[Clint]

we better have some pics tonight.

It was a pretty good session, your skullcrushers seem to be improving slowly but surely. Those one armed preacher curls are pretty hard, but they are pretty sweet, i havent done them in a while I wonder if my wrist could handle them.

See ya tonight, hows the hairless feeling?

 

[MexicanMuscle]

great session man, ur numbers just keep on rising. keep it up!

 

[fistacuffs]

Excellant arm routine!! Keep it up bro! GL on your dieting!

 

[Paulie]

Here are some goals I want to get by January of '07.

LEGS
Back Squat - 275 for Reps (I hope I crush this goal)
Front Squat - 200 for Reps

CHEST
Incline DB Press - 80's for Reps
Bodyweighted Dips - w/ 45lb Plate for Reps

BACK
Chins - w/ 25lb Plate for Reps
Deadlift - 315 for Reps

DELTS
Seated DB Press - 70's for Reps

TRICEPS
Close Grip Bench Press - 200 for Reps
Bodyweighted Dips - w/ 2 45lb Plates for Reps

And...

Powershrug - 315 for Reps



I hope to crush all these goals. They are set lower than my last set of goals which I almost failed on all of them. I will probably dominate.