[Project Evo]

Just checked your log Pauliepr, freaking good work. Bustin some nice weights there man. Keep it up.

[wrestlingstalion]

paulie you have some crazy strength there bud, are you gonna drop the reps soon? i wanna see how you do with lower reps should be good. keep up the good work man

[pauliepr]

Today was Delts & Abs. It really pissed me off though, on Seated DB Press, I always need help getting the weight up if its like 45 lbs or more, and im like what the hell.....that happend today. Well, heres the session, and I had to go pretty intense today.

1. Seated DB Press: 30x12, 35x12, 40x12, 40x12 <ds> 30x10
2. Military Press: 95x12, 105x12, 115x10, 130x6F
3. Nautilus Overhead Press: 65x12, 80x12, 95x10, 110x6 <ds> 80x5 <ds> 50x4 (focused on using front delts)
4. Front Raises: 15x12, 20x12, 25x10
SUPERSETTED W/
5. Side Raises: 15x12, 20x12, 15x12
6. Rear Raise: 25x12, 30x12, 35x10
7. Rev. Pec Dec: 80x12, 90x10, 100x5 <ds> 60x10 <ds> 40x15
8. Abs

My delts were freakin burnin! After doing the superset, I just wanted to cry. I also wanted to cry when I didnt get the 45's on DB Press, lol. I hate how I need help on getting the 45's up, but I know for sure I could get 12 reps with the 45's, it doesnt make any damn sense at all! GRR! Maybe I should throw in another pressing movement and do some front raises....I dont know. If anybody has any suggestions, I would greatly appreciate it! Everybodys comments are greatly appreciated and it really makes want to train my hardest on every session. Thank You! See everybody Monday for Legs!

[pauliepr]

Originally Posted by wrestlingstalion

paulie you have some crazy strength there bud, are you gonna drop the reps soon? i wanna see how you do with lower reps should be good. keep up the good work man

Deffinately man. In a couple weeks, ill be doin low reps for the whole week. My reps per week looks like this

Week 1: 15 Reps
Week 2: 12-10 Reps
Week 3: 10-8 Reps
Week 4: 6-4 Reps

And then I just cycle it when I finish the low rep week.

[Rocky]

Nice rep system. With regard to adding another press in I would say DEFINATELY NOT! You are already doing 3 pressing movements which imo is way too much. If anything I would drop a pressing exercise and even one of the raises and concentrate on the ones left and I bet you'll find you increase better without having so many exercises to do. Just a thought.

[pauliepr]

Originally Posted by Rocky

Nice rep system. With regard to adding another press in I would say DEFINATELY NOT! You are already doing 3 pressing movements which imo is way too much. If anything I would drop a pressing exercise and even one of the raises and concentrate on the ones left and I bet you'll find you increase better without having so many exercises to do. Just a thought.

On my regular Delt workouts, I do 2 pressing movements - DB Press and Military Press, and 2 raises - Side Raises and Rear raises. So I threw in that 3rd pressing movement and the front raises hoping that would help out a little on my DB press. I deffinately understand what your saying, I should stick to my regular workout and really focus on the exercises im doing. Thank you for help! I appreciate it. Ill really focus on the movements im doing.

[pauliepr]

Legs today and it was pretty good. I didnt get to Lunges because it was a little congested in the free weight area, and there were people there ive never seen, so I did leg extensions instead...well here it was.

1. Squats: 135x10, 155x10, 165x10, 175x8
2. Leg Ext.(weight per leg): 65x10, 70x10, 70x10, 80x10 <ds> 50x10
3. Hammer Strength Leg Press: 180x10, 200x10, 230x8, 250x8
4. Hack Squat mach.: 140x10, 160x10, 170x10, 180x8
5. Lying Leg Curl: 45x10, 90x10, 115x10, 135x10
6. Calves

It was a pretty good session despite no lunges, but the extensions were a change and my quads felt pretty good doing them. I did lying leg curls on a different piece of equipment, and I had to load the weight up instead of doing them with a stack, so I didnt know how well I would do the other equipment. Chest/Tris/Abs tomorrow, see ya for that.

[Project Evo]

Excellent work there Pauliepr. Good leg session. Shame about the lunges. I absolutely hated doing these, but recently I've started to actually enjoy them. I usually use dumbbells but last leg session Rocky and I used the Smiths and it was really quite good. Bummer that it gets too busy in the free-weight bit, you have my sympathy. More than 3 people in our bit and you're fighting for space! Keep up the great work.

[Dr.Squats]

Great job bro, keep it up, and yea like Evo said lunges used to be a bitch but now, i love em! next time maby if ya want to instead of usin a barbell grab a pair of dumbells and get thosue lunges in, own that gym! Its your kingdom!! but at least your nice not to interrupt them

[BigBen]

Nice job paulie, stick wit the basics and grow grow grow!
and

[Rocky]

Good stuff man. Not to worry about the lunges - at least you did something and a change is as good as a rest!

[pauliepr]

Well, Chest/Tris today, pretty good workout I would say, except rope extensions...I will expalin. Here it was...

1. Flat BB Press: 95x10, 115x10, 125x8, 135x8
2. Incline BB Press: 65x10, 75x10, 85x10, 95x8
3. Nautilus Pullover mach.: 120x10, 130x10, 135x10, 140x10
4. Flat DB Flyes: 25x10, 30x10, 35x8, 40x8 <ds> 20x10
5. Overhead Rope Ext.: 60x10, 70x10, 80x10, 80x10 <ds> 60x15 <ds> 40x20
6. Hammer Strength Seated Dips: 90x10, 110x10, 130x10, 140x8 (5 sec. neg)

Im kinda happy right now with the Incline BB press. The movement was excellent, straight to the chest and back up, and before I was'nt getting right to the chest, I was doing half reps on some of the sets. Well anyway about overhead rope ext., for some reason I didnt have the momentum to even get the rope out in the right position, I just couldnt get it. So I had to do another set of 80, and then massive drop sets. Tomorrows my day off, and then Thursday....Back/Bis....see ya.

[Rocky]

Shame about the rope extensions but drop sets are a good way of salvaging where you couldn't do the weight you weanted and the rest of the session was good so with the final tri exercise and all the indirect work from the chest routine, it was a good session all round!