Paulies Log of Pure Domination

[Line]

Good job on the back and hack squats and very nice weights on the SLDLs. Glad to see you're hitting those hammies just as hard as your quads. Keep at it bro.

 

[Paulie]

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!

Yea that would feel great to be 13-14% BF, but im afraid if I get up that much I will lost control and end up at like 16-18%. But I think I get up to 13-14%, I will change my goal just for you.

 

[MexicanMuscle]

damn Paul, three great sessions i see here, those numbers are lookin great.

 

[Clint]

dammit Paul get online


and check my log

 

[Paulie]

Chest/abs! It was really good, here it goes!

CHEST

INCLINE DB PRESS (I was soooo close to getting the 70's up by myself, and nobody was around to help me )
60x6
65x6
65x4F
60x6

BODYWEIGHTED DIPS (These are getting really good!)
BWx6
BWx6
BW+10 x 6
BW+25 x 3 x 1

INCLINE CLOSE GRIP DB PRESS
30x6
35x6
40x6
45x4F

FLAT DB PRESS (These felt pretty good)
45x6
50x6
50x6
50x6

ABS - 3 Sets

This was a good session, and im really pleased with my dips, they are looking nice. My goal is with a 45lb plate by January, I might blow that goal out the water. That would be sweet. And I was so close to getting the 70's on Incline, but oh well, next time it will be mine! Tomorrow is my day off, and Thursday is my back/shoulders session, see ya!

 

[Clint]

you better get those 70s next time, or else

Your dips are starting to come around and that is sweet, I bet you'll be able to blow that goal of yours outta the water.

You better be smashing your abs so you get a sweet strong core like mine or I will dominate you.

 

[fistacuffs]

excellant improvemant bro!! 225 squats are just weeks away!! Good job Paulie, im gonna try to stop by as often as I can!!

 

[FOOTBALL FAN]

good numbers Paulie some solid looking sessions there mate

 

[Paulie]

Back and Shoulders! I could of gone a little heavier on shoulders...oh and I saw Tweaks g/f at the gym....

BACK

DEADLIFT (These got a little better; all strapless)
225x6
225x6
235x4
235x4

DB ROW (Cutler Style)
80x6
90x6
100x6
100x6

SEATED CABLE ROW
145x6
165x6
175x5
185x4 <ds> 145x10

DELTS

SIDE RAISES
25x6
25x6
30x6
30x6

REAR RAISES (Leaned up against an Incline bench)
25x6
25x6
30x6
30x6

UPRIGHT CABLE ROW (Easier than I thought)
120x6
130x6
140x6
150x6

SEATED DB PRESS
40x6
40x6
40x6
40x6

NO CALVES

This session was kind of long, I should of cut it down a little during shoulders. Tomorrow is arms, I plan on hitting them pretty hard. Ill probably have quite a few dropsets included, muahaha. see ya!

 

[Clint]

I do love how you hit those db presses last, that is pretty awesome. Your back is already getting stronger, everything should be increasing quickly now since your done dieting and soon you will dominate.

You should get on AIM, we arent going to Safs he has to study

That is awesome you did deads without straps, gotta build that grip, good job.

 

[CJU]

no straps in the way to go on deads! work through the pain! great job with delt work...your shoulders seem to be stronger proportionatly then the rest of you!

 

[Rocky]

100lb DB rows is no easy thing Paulie. And as Tweak said it takes a certain someone to put presses at the end of shoulders so full credit. As with the rest of your work.

 

[Paulie]

Here is my arm session that was done Friday.

TRICEPS

BODYWEIGHTED DIPS
BW+10 x 6
BW+10 x 6
BW+25 x 5
BW+45 x 3 (I almost had 4... )

CLOSE GRIP BENCH PRESS
135x6
155x6
165x5
175x4

SKULLCRUSHERS
45x6
55x6
65x5
65x5 <ds> 15lb DB x 6

BICEPS

OVERHEAD CABLE CURL
75x6
85x6
95x5
105x1 <ds> 85x10 (damn, this set kind of sucked)

INCLINE DB CURLS
30x6
35x6
40x5
45x4 <ds> 25x10

ONE ARM PREACHER CURL
25x6
30x6
35x6
35x5

ABS - 4 Sets

 

[Paulie]

Chest #2 today! Great session, I went pretty heavy.

FLAT BB PRESS
135x6
145x6
155x4
165x2 (1 w/ aid)

INCLINE BB PRESS
95x6
105x6
115x6
135x2 (I was gonna do 125, but said fuck it, im doin 135)

CYBEX DUAL AXIS CHEST PRESS (Excellent machine!)
70x6
90x6
110x6
110x5

POWERSHRUGS
225x10
235x10
245x10
255x10

HANG PULLS
95x10
115x10
135x8
135x6

 

[Clint]

your bench is getting awesome, you did go really heavy this session. I see you found a spotter for those 2 reps too. Good job. You hit your chest pretty hard, and you do love those power shrugs, they are excellent.
Great job on those hang pulls as well, hitting those traps hard, soon you will have traps like mine

 

[CaptainCharisma]

good job on the chest day paulie, damn straight you said fuck it and went for hte 135...keep it goin strong bro

 

[Clint]

did you even do legs today you lazy bastard?


i hope you did

 

[Paulie]

did you even do legs today you lazy bastard?


i hope you did

You are so worried about me not working out. Of course I did Legs, and I dominated. My session was probably more progressive than yours. sss sss sss.

QUADS

FRONT SQUAT
95x10
105x10
115x8
125x6

HACK SQUAT MACHINE
90x10
110x10
140x8
180x4

DB LUNGES
30x10
35x8
40x6

HAMS

SLDL (Im staying at 135 just so I can feel the stretch everytime)
135x10
135x10
135x10
135x10

LYING LEG CURL
95x10
110x10
125x8
140x6

CALVES - 3 Sets

Tomorrow is Chest. Hopefully I get them pecs pumped up!

 

[Paulie]

Chest/Abs. Really good workout.

CHEST

INCLINE DB PRESS
50x10
55x10
60x10
60x8 <ds> 40x10

INCLINE CLOSE GRIP DB PRESS
25x10
30x10
35x10
35x8

BODYWEIGHTED DIPS
BW x 10
BW x 10
BW+10 x 6
BW+10 x 4 <ds> BW x 4

FLAT DB PRESS (This added to the great pump I already had)
45x10
45x10
45x10
45x10

ABS - 3 Sets

My incline db press is getting really good, my dips are getting good too. Those drop sets felt really good. I kind of backed off of those for awhile, I dont know why though, they are great. Thursday is Back for width and shoulders. See ya!

 

[Clint]

your incline presses are getting better and better, and great job on those dips....that 45lb will be dominated soon. Next week you should start on those flats and see what you can put up, soon you will dominate the 70s for numerous reps and it will be fantastic.

Next time we see each other at Safs or something, we must get Lat Spread pics, to show how we can fly away