Paulies Log of Pure Domination

[Clint]

no updates

 

[BigBen]

Pauulie your looking good all around the boards man! You have come a long way man, from losing all that weight to building up your strength man u got the determination and hunger to cpntiunue to achieve your goals man!
Wishin u the best man!

Godbless
Beno

 

[Paulie]

Bigben - thanx for stopping by man, I really appreciate your comments. Yea I have come along way, its like something as lifted me up inside and pushed me to the shape that im in now. I dont know where I got all this motivation from, but seriously when I was at my biggest (240lbs) I was eating like 4 bowls of cereal a day and I had like 1 cup of sugar on every bowl of cereal. Then when I was at school, I would just eat the crap food they serve or have pizza everyday. I ate horribly, and I never exercised. Then I think Tweak got ahold of me, he inspired me quite a bit and he still does. I just think its one of the best goals ive every achieved, I stripped off aobut 70+ lbs of FAT! wow...

P.S. - Ill post my back for width session tomorrow, ive just been caught up on school work.

 

[BigBen]

AWESOME BRO!

Yea i know what u sayin about the school work man!

Im off to bed now!

Cant wait for the back session bro!

 

[Paulie]

Back for Width and Shoulders. Pretty good workout.

BACK

CYBEX LAT PULLDOWN (Another great machine by Cybex, you cant really lean back to get reps out, you have to sit up and pull down. I think this well help me alot with chins.)
150x10
170x10
190x8
210x8

CLOSE GRIP LAT PULLDOWN (Flex Wheeler style)
125x10
145x10
155x8
165x6 <ds> 125x10

NAUTILUS PULLOVER MACHINE
95x10
110x10
125x8
140x8

SHOULDERS

SEATED DB PRESS (I still am not kicking them up right, so it was to hard to get the 50's up , and then I couldnt even get the 45's up again, and I realized i only did 3 sets )
40x10
45x10
40x10 <ds> 25x12

SIDE RAISES
25x10
30x8
25x10 <ds> 15x10

REAR RAISES (Up against an incline bench)
20x10
25x10
30x10

UPRIGHT BB ROW
65x10
75x10
85x10

CALVES - 3 Sets

Overall it was a good session. But after reading Tweaks log yesterday, I noticed he did Wide Grip overhand cable rows.....and I was supposed to throw those in my routine as well. So I completely forgot, but next time I do back for width, Im dominating those. Today is Arm day, see ya then!

 

[Paulie]

Arms yesterday.

TRICEPS

CLOSE GRIP BENCH PRESS
135x10
155x10
165x8
175x6

SKULLCRUSHERS
55x10
55x10
65x8
65x8 <ds> 15lb DBx4 (wow, triceps are getting worn out)

BODYWEIGHTED DIPS
BW x 10
BW x 10
BW x 8
BW x 8

BICEPS

INCLINE DB CURLS
25x10
30x10
35x8
35x8

ONE ARMED PREACHER CURL
20x10
25x10
30x10
30x10

OVERHEAD CABLE CURL
75x10
85x10
85x10
85x10

ABS - 6 Sets

Thats all folks. I dont know if im doing Chest #2 today, I think im going to play football right after I get off work. See ya'll later!

 

[Clint]

you guys are playing football, how come nobody ever tells me things? Like last night Berg called everybody but me, that is gay. Then we wait half hour to be seated and arent even seated, more gay. You better do chest #2.

both of your sessions were good, and that is all I'm going to say. Where are my pictures

 

[Paulie]

you guys are playing football, how come nobody ever tells me things? Like last night Berg called everybody but me, that is gay. Then we wait half hour to be seated and arent even seated, more gay. You better do chest #2.

both of your sessions were good, and that is all I'm going to say. Where are my pictures

I didnt even play football with Berg. I played with a few people from work, and some other random people. I might do that chest #2 tomorrow. And you will get your picture soon enough. muahahaha.

 

[Glex]

BODYWEIGHTED DIPS
BW x 10
BW x 10
BW x 8
BW x 8

I know you've got more for those dips! Still, pretty damn good after great close-grips and skull crushers, and the rest of the workout looked awesome too! Biceps are looking really strong. Wish some other people I knew did ab routines...

 

[Clint]

you better hit your chest hard tomorrow then


I see you lurking in my log....where are my pics

 

[Paulie]

Here is my Chest #2 from yesterday.

FLAT BB PRESS
95x10
115x10
135x8
145x8

INCLINE BB PRESS
95x10
105x10
115x8
115x8

NAUTILUS CHEST PRESS (Pretty decent machine, something new)
80x10
110x10
140x8
155x6 <ds> 125x8 <ds> 95x6

POWERSHRUGS
225x10
245x10
275x8

NO HANG PULLS (Ran out of time )

 

[Paulie]

Leg day today. It was kind of a worthless session because my legs were sore from the beginning. Yesterday at work (I work at a grocery store) I had to go outside a pull in some shopping carts, I did that for like 4 hours. Usually im a cashier, but what the hell?! My legs were all sore from that! So I went a little easy today.

QUADS

BACK SQUAT
135x10
145x8
155x6
155x6

DB LUNGES
25x10
25x10
25x10

HACK SQUAT MACHINE
90x8
90x8
90x8

HAMS

LYING LEG CURL
95x10
110x10
125x10

SLDL
135x10
135x10
135x10

CALVES - 3 Sets



Take a look at my signature. Well in about 3 weeks I gained about 10 lbs and my BF% went up like 3-4 %. Im not bulking either. Do you think I should slow it down a little bit?? Take more time on getting up to 13-14 % ?? Im afraid ive put on more fat than muscle, but I can still see my abs, they are clearly visible still. Tell me your thoughts, thanx.

 

[Clint]

I just saw you the other day Paul, and you still have abs...but I could have told you that was going to happen. You dieted for 1.5 years almost, so your body is finally relaxing. Dont stress too much about it and just play it by mirror. If you can see your abs still its fine. Just take it easy this winter, you know your metabolism is still kinda slow since you dont eat as frequent as you really should. If you want, I can get you these little protein bars, 20g protein and 38g carbs are in them. If I got them for you they would be pretty cheap but I dont know if you could get away with eating those at work.

As for your leg session, I want to see some more volume on them calves! You should go crazy and get like 10 sets in next time, just superset calves with other movements, its much easier to get calves in that way. Thats how I do it, especially since doing that many sets straight of calves can get boring so doing say Bench Press and hitting calves after each set is fine.

I want to see these weights going up already dammit Paul, your off your diet your legs need to start getting strong and make them puppies grow. Push your self harder, I want to see your squat at 225 BEFORE January. Do the damn thing.

This saturday I'm going to get us some sweet food for cincinnatti, get on AIM and I'll give you details and how we can get this stuff worked out. I'm expecting a phone call from Evo Thursday or Friday and he'll tell us where to meet and then we'll mapquest him and everything. This Saturday will be domination.

 

[Mango]

Good thinking on the leg day paul.

Better

 

[Paulie]

Chest and Abs. Great session.

CHEST

FLAT DB PRESS (Domination?! How about some rep points)
60x6
70x6
80x2 (I got these up by myself, pretty damn good)
70x4 <ds> 50x10

BODYWEIGHTED DIPS
BW x 10
BW+10 x 8
BW+25 x 6
BW+35 x 4

INCLINE DB PRESS
40x10
45x10
50x10
55x10

INCLINE CLOSE GRIP DB PRESS (Good pump)
25x10
30x10
30x10
30x10

ABS - 6 Sets

I was really pleased with getting the 80's up, and by myself. LIke 3-4 weeks ago, I could only do 70x4 by myself, now I can get 2 reps from the 80's. That is my first step of domination to come. Thursday is back/shoulders. Back for thickness, should be awesome. See ya!

 

[Clint]

you know what I find even more impressive. You put on 10lbs almost instantly but yet your dips are still improving each week, that is domination. That is awesome you got the 80s, that is domination right there.

Just outta curiosity, measure yourself tonight...you put on 10lbs pretty quickly and I remember when I stopped dieting I put on a couple inches on my arms and forearms withins a months time, it was crazy.

55s on Incline is pretty sweet too, I bet you should be able to get those up by yourself on Db Shoulder press now easily too

 

[Paulie]

you know what I find even more impressive. You put on 10lbs almost instantly but yet your dips are still improving each week, that is domination. That is awesome you got the 80s, that is domination right there.

Yea I was thinking the same thing while doing dips. I was standing and thinking "wow, Im about 10 lbs heavier and im still improving these dips...what the hell?!"

Just outta curiosity, measure yourself tonight...you put on 10lbs pretty quickly and I remember when I stopped dieting I put on a couple inches on my arms and forearms withins a months time, it was crazy.

I will measure myself. I know my arms have gone up about an inch already, and my forearms a little bit. I cant believe I put on that much weight, and I still have abs. I really dont think im 10-12% BF.

55s on Incline is pretty sweet too, I bet you should be able to get those up by yourself on Db Shoulder press now easily too

Well I hope I can get the 55's up on seated db press. I just gotta knee them up right, thats why I cant even get the 50's up by myself yet.

 

[Clint]

Well I hope I can get the 55's up on seated db press. I just gotta knee them up right, thats why I cant even get the 50's up by myself yet.

yea I dont know how many times I've showed you, its not hard dammit Paul. If I can knee up the 80s you should be able to knee up the 50lbs

 

[Paulie]

yea I dont know how many times I've showed you, its not hard dammit Paul. If I can knee up the 80s you should be able to knee up the 50lbs

I will get it eventually. Most of the time, I dont position them properly and I try to press them up as soon as I knee them up.

 

[Clint]

I will get it eventually. Most of the time, I dont position them properly and I try to press them up as soon as I knee them up.

what did I tell you, I told you to knee them up to your shoulders, then press straight up, not hard