Paulie's Log

pauliepr · 05-30-2006, 04:04 PM

Yesterday was supposed to be Legs, but I missed it...again. The gym was closed due to Memorial Day and I should have known this the day before so I could get legs in.

Today was Chest/Tris/Abs...it was a pretty good workout. This whole week is my low rep week so I had to go pretty heavy today...

1. Flat DB Press: 65x6, 65x5, 60x6, 60x6 (5 sec. neg)
2. Incline DB Press: 45x6, 45x6, 40x6, 40x6 <ds> 30x10
3. Nautilus Incline Press: 80x10, 95x10, 110x6F (threw this in for the hell of it)
4. Nautilus Pullovers: 140x6, 140x6, 140x6, 140x6
5. Flat DB Flyes: 40x6, 40x6, 40x6, 40x6
6. Overhead Rope ext.: 60x6, 70x6, 80x6 <ds> 60x10 <ds> 40x15
7. Hammer Strength Seated Dips: 140x6, 140x6, 140x6
8. Abs

The only thing that got me frustrated was the bench I was using for Incline DB Press and my triceps. The bench really sucked, I could move the back, but I couldnt move the seat. So when I was trying to put the 50's up, my butt wouldnt stay still, I was sliding forward because the seat was flat and I was at an incline, so I should of gotten the 50's on that exercise. And my triceps must have been more worn out than I thought because I couldnt go as heavy as I wanted to on Overhead Rope ext. Well pretty decent workout anyway, tomorrow is my day off, and Im doing Delts and Calves on Thursday cause me and tweak are doing Back/Bis/Abs on Friday. Have a great day!

xtweak05 · 05-30-2006, 04:25 PM

that was a pretty good session Paul. Your pullovers are looking descent, I'm betting you might have been able to increase the weight on them a little actually. As with the Seated Dips. Your definetely making your workouts more intense and thats good. The drop sets you do will be good etching in that muscle.

I will see you Thursday maybe, if you go to Safs...and if not then Friday and Saturday we will dominate.

Rocky · 05-31-2006, 10:59 AM

Nice session. I know what you mean about the bench, I always have mine at a slight angle too. Still good numbers though - good to see some low reps!
Not surprised your tris weren't so strong after all that chest work though!

pauliepr · 06-01-2006, 05:53 PM

Thanks Siege and Rocky for the comments! Ive noticed that just a few people post on my log, and then some people jump in and out and say something small, maybe I should start posting on everybodys log. Oh well.

Today was Delts...pretty good session I would say. I really toasted the shoulders, felt pretty damn good...

1. Seated DB Press: 50x6, 50x6, 50x6, 50x6
2. Military Press: 135x6, 135x4, 125x6, 125x6
3. Upright Cable Row: 100x6, 110x6, 120x6, 130x6 <ds> 100x8 <ds> 80x10
4. DB Side Raises: 35x6, 30x6, 30x6 <ds> 25x10
5. Rev. Pec Dec: 110x6, 110x5, 100x6 <ds> 80x8 <ds> 60x10 <ds> 40x12

My sister came with me again and helped me on Seated DB Press, shes awesome and I owe her one. The workout was just a little under an hour, thanks to sis, she wanted to get goin. Everything else went well and the Side Raises felt great, the 35's were a bit too much, but the 30's worked out really well. My delts are pretty much burning right now and I couldnt wait to feed my muscle. lol. You all probably dont know about my nutrition, Ill post up what I eat on a daily basis sometime soon. Tomorrow is me and tweaks day, should be a good one!

xtweak05 · 06-01-2006, 06:05 PM

amy keeps your workouts short, that is good. Thats kinda funny you need her to spot you ssss sss ssss.

Your weight is increasing, but not yet what you were at. Remember you did the 50s for 4 sets of 10 with me, soon you will be back to that level. I will have to see your side laterals, I think perhaps your using too much momentum to get them up or too much traps. You will have to show me tonight while at Safs.

I will see you in a couple hours, later.

Amped · 06-01-2006, 06:11 PM

Nice and sessions on both, keep it up

pauliepr · 06-02-2006, 07:26 PM

Today was Back/Bis/Neck, and I worked out with tweak at his gym. It was an awesome workout.

1. Deadlifts: *Worked on Form, I did lightweight, 8-10 reps and didnt really count the sets, tweak was just helpin me out on form and straighting my back out.
2. Powershrugs: 95x10, 95x10, 95x10, 115x10 (Just getting the feel of these, Ill probably start doing these every week)
3. Hammer Strength Lat Row: 180x8, 190x8, 200x8, 230x8
4. Straight Arm Pulldown: 90x8, 120x8, 140x5F, 120x6
SUPERSETTED W/
5. Camstar Lat Pulldown: 135x8, 135x8, 135x8, 150x8
6. Standing DB Curls: 30x8, 35x8, 40x8
7. Seated Hammer Curls: 30x8, 40x8, 50x5 <ds> 25x10
8. Some Neck work

I was supposed to go 4-6 reps today, but I just did what tweak was doing. The powershrugs felt great, im deffinately putting those in my back workout. I had a protein shake from the gym deli, peanut butter and mint chocolate...50g. of protein, 38g. of carbs...and it was delicious! Tomorrow Tweak and I are doing Chest/Tris at my gym and that should be a great workout as well. Have a great day everybody.

xtweak05 · 06-02-2006, 07:33 PM

it was a pretty sweet workout. On Hammer Strength Rows you should just count the weight for one side since its a isolation(one arm at a time) movement. So your weight would be something like:
90x8, 95x8, 100x8, 115x8...just look at mine and you will get the idea.

Tomorrow will be a pretty sweet workout, I'll have to dominate you again muahaha.

Rocky · 06-03-2006, 11:28 AM

Looks like a sweet workout there. Good weight. Makes such a difference training with someone with a like mind I find. Good work Paulie.

xtweak05 · 06-04-2006, 11:33 AM

NO MORE DEADLIFTING LIKE YOU WERE PAUL!!!

work on your form at home in front of a mirror, because that still makes me cringe

Rocky · 06-04-2006, 11:49 AM

Rolf Harris in the house.

BigBen · 06-04-2006, 03:43 PM

LMAO tweak your a bulley! Paulie i think u should start carrying mace w u to the gym u cant truist that tweak guy.

Jokes aside your startin to improve bro, and do listen to tweak abot form bro it is important so u dont injur your self, also dont bounce the weight on DL another big No No. Just a lil insight for u bro. Lookin foward to updates!
and

pauliepr · 06-05-2006, 04:07 PM

Thanks everyone, I really appreciate the comments! Yes, form is very important and im working on it and I usually dont bounce the weight anyway, I like to keep the stress on my back.

Today was Legs, even though I worked legs, then didnt, then worked legs, then didnt....I still had a pretty good workout. The cycle starts over, high rep this week.

1. Squats: 115x15, 125x15, 135x15, 145x15
2. DB Lunges: 20x15, 20x15, 20x15, 20x15
3. Hack Squat mach: 120x15, 130x15, 140x15, 150x15
4. Hammer Strenght Leg Press: 180x15, 180x15, 200x15, 230x15 (whew!)
5. Lying Leg Curl: 65x15, 80x15, 95x15, 110x15
6. Calves

I bet ill be pretty sore the whole week, this was a tough session. My lunges are getting better and my knee is dropping pretty low. Chest/Tris/Abs tomorrow, hopefully its a good one, im using barbells and ill try to not let my "ego" take over. See ya'll later.

xtweak05 · 06-05-2006, 10:48 PM