Paulies Log of Pure Domination

[Paulie]

It was regular leg press, and my form is the best ever.

 

[Paulie]

Chest and Arms - March 9th
- Good session. I trained with one of my friends (not Tweak). He plays mens college volleyball, and he made be do some kind of circuit training on my abs, and they were burning! And then we went up on the track and did some HIIT.

Bench Press
135x10
135x10
135x10
135x10

Incline DB Press (these were pretty tough)
50x9
50x8
50x8
50x7

Tricep Pressdown
80x10
100x10
120x8

BB Curls
65x10
85x10
85x10

Standing Alt. DB Curls
30x10
35x10
40x10

Abs - 2 Sets - Circuit training w/ 4 different exercises

Cardio
HIIT on the track - 5 laps - 10 jogs on the straight away, 10 sprints on the corners. Didnt walk once.

 

[Chesticles]

I like your bicep workout pauls, you can move alot of weight on them. Hows the cut coming?

 

[Paulie]

I like your bicep workout pauls, you can move alot of weight on them. Hows the cut coming?

The cut is going alright, it started off pretty slow. I lost about 14lbs in the first month, but I can do better than that this next month. Hopefully this next month I can lose about 20lbs, im upping the intensity on my cardio, its time to get my heart pumpin.

 

[Basebodyfitnesspaul]

Looks like you had a good solid session there m8, gr8 barbell curl weight! Keep up the good work man

 

[Clint]

The cut is going alright, it started off pretty slow. I lost about 14lbs in the first month, but I can do better than that this next month. Hopefully this next month I can lose about 20lbs, im upping the intensity on my cardio, its time to get my heart pumpin.

correction, started off great the first week then has completely tapered off these past few weeks.

learn how to diet

you trained with Berg I'm assuming?

Edit: and your leg press form sucks, your better off doing quarter squats with the ROM you allow. Stick to Hammer Strength Leg Press where your form is actually good because theres no fear of the weight coming down all on your chest and sitting.

 

[Paulie]

Shoulders and Back - March 10th
- Good session. Im going to start deloading on my pressing movements, because I can tell my shoulder presses and my chest presses are not getting any better.

Seated DB Press
40x8
50x8
60x4F
50x10

Side Raises
30x8
30x8
30x8
30x8

Bodyweighted Chins (reps were not as shitty, and alot easier)
6 Sets x 3

Close Grip Pulldowns (V-Bar)
110x8
130x8
150x5
130x8

Wide Grip Cable Rows
120x10
120x10
120x10

Rev. Pec Dec
80x10
90x10
100x10

BB Shrugs
135x10
225x10
225x10
225x10
135x15

Protein shake, 40 grams

Cardio
Stair Stepper - 30 mins. - Grade: A

 

[Chesticles]

Bodyweighted Chins (reps were not as shitty, and alot easier)
6 Sets x 3

told you they'd start getting easier big man.

Why does Tweak give you so much grief in here?

 

[Paulie]

told you they'd start getting easier big man.

Why does Tweak give you so much grief in here?

I dare you to neg rep him

 

[Paulie]

I did some cardio tonight

Went out to a open track and ran a mile with Tweak, then walked a lap, then ran 2 more laps, walked one, ran another lap, walked one, and then ran one more, and walk one.

That was it, really good for endurance, thats what I need to work on.

 

[Paulie]

Chest and Arms - March 12th
- Good session, deloaded a little bit. And did something a little different for cardio.

Bench Press
45x10 (warmup)
95x10 (warmup)
135x10
145x10
155x9F
135x10

Incline DB Press (these felt pretty good, brought them all the way down and up)
40x10
40x10
40x10
40x10

DB Skullcrushers
25x10
30x8
35x6

Tricep Pressdown
60x12
80x12
100x10
120x8 <dropset> 80x8 <dropset> 60x10

Spider Curls (wow these felt excellent)
55x10
65x10
75x10
75x6

Standing Alt. DB Curls
35x10
35x10
35x10

Calves - 6 Sets

Protein shake, 40 grams

Cardio
Stair Stepper - 15 mins. - Grade: A
HIIT on the track - 5 laps - 10 sprints on the straight away, 10 walks around the corner

 

[BigBen]

Looking good brother! That was a high quality session for sure, glad to se ethat your form is on point w everything! Thats imporant


Godbless
Beno

 

[onebigeric]

Chest/Bi's/Tri's is pretty dang mean, Paulie Your HIIT is a standout for sure; I can't do that at all.

 

[Line]

Don't get down on yourself for the pressing, it still looks solid to me. It also looked like your strength remained steady throughout your session and that's a big positive there as well. Glad to see you liked spider-curls; I'm going to have to give them a try myself.

 

[Maxmonzter]

nice chest session and good volume all around
you guys are lucky that u can run at a trackfield i wish i could do that
why does tweak give you crap all the time paul?

 

[Paulie]

nice chest session and good volume all around
you guys are lucky that u can run at a trackfield i wish i could do that
why does tweak give you crap all the time paul?

Well, if you havent noticed, Tweak says it like it is. Nothing holds him back from speaking. But he gives me shit because I still have things to learn, like keeping my diet on track.... Ive only lost about 3 lbs in the past 2-3 weeks

And my form on some of my lifts are still kind of shitty... I still need to work on them, and most of the time I just need to drop the weight and start over. Get the from right before I try to lift heavy.

Its just motivation, by the summer when im ripped, I guarentee he will be like "Paul! Domination! You have dominated, you should be proud!"
Something like that he will say.

 

[Paulie]

Shoulders and Back - March 13th
- Good session, my strength stayed up there the whole time. And my cardio was pretty good.

Military Press
135x10
145x10
145x8
135x10

Side Raises
25x12
25x12
25x12
25x12

Bodyweighted Chins (added an extra set, ill probably add one set every week )
7 sets x 3

Close Grip Pulldown (V-Bar)
100x10
110x10
120x10
130x8

Rev. Pec Dec
100x10
110x10
120x10

DB Shrugs
60x15
60x15
60x15
60x15

Abs - 6 Sets

Protein shake, 40 grams

Cardio
Stair Stepper - 15mins. - Grade: B
HIIT - 5 laps - 10 sprints, 10 walks (im going to gradually increase this after some time)

 

[Chesticles]

Nice workout man, on your chins instead of adding an extra set, why don't you try going to 5 reps? Say 5 reps by 5 sets? Something for ya to ponder

 

[Basebodyfitnesspaul]

Looks like a good workout there m8 Good advice by Chesticles too:-

on your chins instead of adding an extra set, why don't you try going to 5 reps? Say 5 reps by 5 sets?

Maybe go up a rep per week? Get a partner to help with some forced reps? Anyway, keep up the good work bud.

 

[Paulie]

Legs - March 15th
- Session was pretty good. Nothing special, cardio was intense, and bumped it up a bit. Oh and I changed my diet today. 200-250 grams of protein, 150-200 grams of carbs, and my max fat is 40 grams, but I doubt I even get that close in one day. Tonight im going back to the gym for a second cardio session, Ill post that up as well.

Hammer Strength Leg Press
90x8
180x8
180x8
240x6
240x6
370x5
370x5
180x8
180x8

Lying Leg Curl
95x10
110x10
125x10
125x10
110x10
95x10

Calves - 6 Sets

Protein shake, 40 grams

Cardio
Stair Stepper - 15 mins. - Grade: A
HIIT - 5 laps - 10 sprints, 10 walks... plus jogged 2 laps at the end

^ I went to the gym with my dad, and he was actually surprised I was up on the track running