[pauliepr]

Delts/Traps/Abs. Pretty decent workout.

1. Military Press: 135x6, 135x5, 135x5, 135x4
2. Seated DB Press: 40x6, 45x6, 40x0(??), 35x6, 35x6 <ds> 25x15
3. Upright Cable Row: 120x6, 130x6, 140x5, 150x4 (entire stack) <ds> 100x10
4. Side Raises: 30x6, 30x6, 30x6
SUPERSETTED W/
5. Rear Raises: 30x6, 30x6, 35x6
6. Rev. Pec Dec: 100x6, 110x5, 120x4 <ds> 80x10 <ds> 60x12
7. Some trap work
8. Abs

Left the gym right before it closed and went home. Next week I start the cycle over, hight reps next week. See ya!

[pauliepr]

Ok, I know its July 1st, and my signature says its the end of my diet. Well, I have very bad news. Im still 173-174 lbs, 12-13% BF. About a month ago my diet got a little crazy, and thats when I ran out of whey protein and I never bought more because im poor as ever, and paying for everything when I still live at home. I used to work 20-25 hours a week and it gave me plenty time to train and do cardio, well I got "promoted" and am now working 30-35 hours, still going to school everyday, and trying to train and diet. My training didnt get afftected, but my cardio did and my diet just fell apart kind of. I was short on protein everyday because I didnt have those protein shakes to reach my amount that I need. Soooo, this week im stocking up on whey protein, and my goal is to be 155-160 lbs, 6-8% BF no later than August. I cant keep putting my diet off because i still have a little flab on my stomach from being overweight a year ago. Im going to try to open my free time a little and do a large amount of cardio. I hope everything goes well, and I hope you all still support me through this. Thank you.

[xtweak05]

I knew that was coming Paul. By the way, you owe me 10 dollars. Why dont you get your protein from quality solid food instead of relying on shakes so much. I dont use whey protein and I get well over 200g of protein a day. Its not hard Paul. No more steak n shake, or other junk. You knew you were messing up and were in denial when I told you when your this close to your goal every unhealthy gram of fat and carbs will kill you.
Your diet needs improved greatly, you've lost way too much overal mass, you should have been below 10% bodyfat when you were in the 180s. Improve your diet, dont use excuses like school and work. You have school in morning, work at night, workout inbetween...everyday. Not hard. Dedication Paul, your once again losing it, which saddens me. Dont be like last summer and go like 2 months without working out again.

your workouts have been looking good, but a great workout means zilch when your diet is very subpar.

[Rocky]

Looked like a good routine. Sorry to hear you're so pushed for time - I know all about that! But keep your eyes on the prize and you'll get there! We're all behind you in here!

[BigBen]

We always support u bro! Nice work on those presses too paulie!
AND

[pauliepr]

Tweak - I eat whole foods now, but im talking like 1 shake a day so I get over the 200 g. mark. I buy egg whites and tuna every week and I get about 140-150 grams of protein when I make my little "stir fry", and usually I make that twice a day. Plus, I dont have time to cook another meal, so I want that whey protein to help me out a little. 180 lbs, 10% BF?? Thats going to be you, because I KNOW you have more muscle thatn I do, thats why were about the same weight but you are more leaner than I am.

Thank you all for supporting me still, I now have to do this for you. I WILL reach my goal by August. Its not hard, I lost 31 lbs in 2 months last spring, so I know how to diet and can stick to it. I'll update you all every week on my progression, I cant wait to actually be really lean, Ill be able to point out my muscle gains better and my physique will be alot better than it is now. Thanks everyone for the support! Tomorrow, Legs, hittin em hard!

[pauliepr]

Leg Day. Massive Pump today, felt wonderful.

1. Squats (Smith): 135x15, 145x15, 155x15, 165x15
2. DB Lunges: 25x15, 25x15. Leg Extension (one leg) 50x15, 65x15
3. Hack Squat mach.: 140x15, 140x15, 140x15, 140x15
4. Hammer Strength Leg Press: 180x15, 180x15, 180x15, 180x15
5. Seated Leg Curl: 140x15, 145x15, 145x15, 140x15
6. Calves

I hate lunges, it takes forever to do them, and the gym was crowded by the free weights and people keep walking by me and I have move a little for them, and I have no room to do anything. So I did 2 sets of lunges and 2 sets of leg extensions. Tomorrow is chest/tris....I think im gonna start with Incline bench just because I always start with flat bench, should be good. Later.

[BigBen]

lots of exercises for quads bro! Great work paulie! Gettin them legs growin bro!
Keep it up
AND

[Project Evo]

Strong workout Pauliepr. I absolutely fooking hate lunges too, but I have to pay my dues. Have you tried them on the Smiths? I've been doing them on the Smiths as opposed to the DB's and found it a lot more comfortable. Good on you for persevering with them though.

[pauliepr]

Originally Posted by Project Evo

Strong workout Pauliepr. I absolutely fooking hate lunges too, but I have to pay my dues. Have you tried them on the Smiths? I've been doing them on the Smiths as opposed to the DB's and found it a lot more comfortable. Good on you for persevering with them though.

Ive never tried them on the Smith. I bet it would be a lot more comfortable and whole lot more space for yourself. It seems kind of ackward doing it with the Smith, but im sure it works pretty well, I might try that. Thanks Evo!

[Project Evo]

Just try to keep your feet forward of the bar. Good luck.

[pauliepr]

Chest/Tris/Abs today. Pretty decent workout. I keep getting better and better every week.

1. Incline BB Press: 65x15, 75x15, 85x15, 95x10 (pause) 95x5
2. Flat BB Press: 95x15, 105x15, 95x15, 95x15 (WOW, really weak from incline)
3. Nautilus Pullover mach.: 110x15, 120x15, 125x15, 130x15
4. Flat DB Flyes: 25x15, 25x15, 30x15, 30x15
5. Hammer Strength Seated Dips: 90x15, 110x15, 120x15, 120x15
6. Overhead Rope ext.: 60x15, 70x10F, 60x15 <ds> 40x11F
7. Abs

I should had this session yesterday but the gym was closed because of the 4th. Its ok though, I did it this morning. Triceps were toasted today, as you can tell from the rope extensions. Back/Bis tomorrow, later.

[Project Evo]

That's the way my good man, keep improving all the time. Keep up the intensity and never quit.

[MexicanMuscle]

good session! keep it up man.