Paul Revelia's Molecular Nutrition Journal

[fltallpaul]

This will be my journal for the new product from Molecular Nutrition product Test X Factor

My name is Paul Revelia. I am a competitive bodybuilder and powerlifter who has been posting on bodybuilding.com for several years now. From the beginning of my history on this forum I have always searched for help and motivation. With the success that I have had I would like to give back and hopefully help or inspire others. I have been chosen to try a new product which is a natural test booster. Currently this is one of the only products that my current sponsor does not produce. I recieved permission from Scivation to become a tester and am excited about the possibilities ahead. As a Natural Pro bodybuilder and life time Natural athlete I like the idea of using a product which will enhance by body's ability to work at its most efficient.
I am currently 34 years of age and its about this time in a man's life when the body wants to slow down. I however feel I am at the peak of my abilities. In the last twelve months I earned my Natural Pro Card, My MBA and competed in my first powerlifting meet. In the next year I also plan to compete in another powerlifting meet, begin preparation for my pro debut and challenge myself in school with another technical certification.

My favorite training program is the power hypertrophy program which I worked with Layne Norton on. He gave me his baseline program and I have tweaked it to meet my needs. Here are the basics.

Mon Upper Power
Tues Lower Power
Wed Rest or Cardio
Thurs Back\Chest Hypertrophy
Friday Legs Hypertrophy
Saturday Shoulders\Arms Hypertrophy
Sunday off or Cardio

My diet consists of 5 meals and day. I track my food with fitday.com and use a balanced higher carb approach.

Training Days 275p/350c/75f
Off Days 275p/250c/60f
Refeed Days 250p/450c/60f

My supplements will include
Xtend
Solution 5
Quake 10.0
Essential Fatty Acids
Whey
Mulit Vitamin

http://i81.photobucket.com/albums/j238/fltallpaul/workout/sidechest110409.jpg

http://i81.photobucket.com/albums/j238/fltallpaul/OCB%20Midwest%20States%202009/SideChestOverall2.jpg

http://i81.photobucket.com/albums/j238/fltallpaul/workout/rearlat-2.jpg

http://i81.photobucket.com/albums/j238/fltallpaul/workout/pauldouble100209.jpg

http://i81.photobucket.com/albums/j238/fltallpaul/OCB%20Midwest%20States%202009/MMroutine.jpg

-9vf_oy293Y

[fitcopforlife]

Hey Paul, can't wait to see this. I too was thinking about trying the hypertrophy program after my contest. Obviously it's working well for you and Layne. From the log did you receive 2 Test Factor and 2 X Factor Advanced? Just making sure you are stacking these together. Thanks.

[fltallpaul]

Hey Paul, can't wait to see this. I too was thinking about trying the hypertrophy program after my contest. Obviously it's working well for you and Layne. From the log did you receive 2 Test Factor and 2 X Factor Advanced? Just making sure you are stacking these together. Thanks.

I have 4 bottles total. What protocol would you like me to follow?

[fitcopforlife]

I have 4 bottles total. What protocol would you like me to follow?

I have been taking 6 Test Factor per day, spacing them out 2 pills 3 x a day.

For the X Factor Advanced I take 1 in the morning and 3 pre-w/o.

[velocityrob]

Subbed- ready for the action.
BTW the PL video looked great. 1220 total and looked like you had more left in every lift. Fantastic!!

[fltallpaul]

I have been taking 6 Test Factor per day, spacing them out 2 pills 3 x a day.

For the X Factor Advanced I take 1 in the morning and 3 pre-w/o.

That sounds like a good plan and something that will fit my daily routine.


Subbed- ready for the action.
BTW the PL video looked great. 1220 total and looked like you had more left in every lift. Fantastic!!

Yeah I may have had a bit more in me but I set PR's in all my lifts on my last attempts so I can't complain. I do wish we had one more lift but oh well, that's what the next meet is for.

[fltallpaul]

Monday August 23rd, 2010

Deadlift
315x8, 365x6, 385x6, 315x8

Wide Grip Pullups
BWx8, X7, X7, X6

Single ARM DB Rows
100x10, 110x8, 110x8, 110x8

Smith Machine Shrugs
315x10, 335x10, 355x10, 355x10

DB Shrugs
100x10, 4 sets

20 minutes cardio on bike

Second week doing some higher volume training and I felt much better. Deadlifts felt pretty light but I didn't want to push too hard too fast. I would love to be able to get 405 for 10 reps and I think it will happen down the road. Doing DL's first in a workout makes the rest of the workout just exhausting. I still crushed each exercise and did some cardio post workout just to keep the heart rate up. I am starting to see a change on the scale and in my physique already. My only goal right now is to get a bit leaner while improving my strength and endurance in the gym. Walking around at 245lbs has been too much. I think I can be around 230-235 with abs and still getting stronger. Tonight is Chest and Shoulders and I look forward to hitting it hard!

[fltallpaul]

Tuesday August 24th, 2010

Incline DB Press
110x8, 120x8, 125x8, 125x9

Flat Bench
225x10, 245x10, 265x6, 275x6

Dips
BWx12, 4 sets

Hammer Strength Shoulder Press
140x10, 180x8, 180x8, 180x8

Side Lateral DB Raise
35x10, 40x10, 45x8, 45x8drop25x10

20 minutes cardio

Another great workout in the books. I am enjoying these workouts as they are challenging but the focus is on working the muscle and keeping the pace quick. I felt sore in my back and traps from the previous workout and that was a nice feeling. There was not a lot of soreness with the low rep powerlifting routine.

Saturday I am going over to Layne's to train and watch some MMA. We will be hitting upper body at Powerhouse which is always fun with him. After that it will be pool and UFC...going to be a good weekend.

I have not begun taking the products yet as I am still getting my diet and training nailed down. I want to get maximum performance out of the products. I will begin this Sunday.

[fitcopforlife]

Tuesday August 24th, 2010

Incline DB Press
110x8, 120x8, 125x8, 125x9

Flat Bench
225x10, 245x10, 265x6, 275x6

Dips
BWx12, 4 sets

Hammer Strength Shoulder Press
140x10, 180x8, 180x8, 180x8

Side Lateral DB Raise
35x10, 40x10, 45x8, 45x8drop25x10

20 minutes cardio

Another great workout in the books. I am enjoying these workouts as they are challenging but the focus is on working the muscle and keeping the pace quick. I felt sore in my back and traps from the previous workout and that was a nice feeling. There was not a lot of soreness with the low rep powerlifting routine.

Saturday I am going over to Layne's to train and watch some MMA. We will be hitting upper body at Powerhouse which is always fun with him. After that it will be pool and UFC...going to be a good weekend.

I have not begun taking the products yet as I am still getting my diet and training nailed down. I want to get maximum performance out of the products. I will begin this Sunday.

UFC, you can't beat it. Who you pulling for B.J. or Edgar?

[velocityrob]

Second week doing some higher volume training and I felt much better. Deadlifts felt pretty light but I didn't want to push too hard too fast. I would love to be able to get 405 for 10 reps and I think it will happen down the road. Doing DL's first in a workout makes the rest of the workout just exhausting. I still crushed each exercise and did some cardio post workout just to keep the heart rate up. I am starting to see a change on the scale and in my physique already. My only goal right now is to get a bit leaner while improving my strength and endurance in the gym. Walking around at 245lbs has been too much. I think I can be around 230-235 with abs and still getting stronger. Tonight is Chest and Shoulders and I look forward to hitting it hard!

Deads have to be first, I agree. If I don't do them real early in the workout, I don't have the energy for them. The nice thing- everything else seems easy after lifting that much.

[fltallpaul]

UFC, you can't beat it. Who you pulling for B.J. or Edgar?

I am a BJ fan...he just seems like a tough SOB.

[Xie_zi]

I have been taking 6 Test Factor per day, spacing them out 2 pills 3 x a day.

For the X Factor Advanced I take 1 in the morning and 3 pre-w/o.

I have a quick question here ? I'm about to start my two bottles of X-factor .... I was planning to take 4 caps a day 1-1-1-1 ( three with meals , one pre workout ) now I just saw the above advice to take one in the morning and three pre work out .... any reason for that /advantages ???

Comments are appreciated ..... thank you in advance

[fitcopforlife]

I have a quick question here ? I'm about to start my two bottles of X-factor .... I was planning to take 4 caps a day 1-1-1-1 ( three with meals , one pre workout ) now I just saw the above advice to take one in the morning and three pre work out .... any reason for that /advantages ???

Comments are appreciated ..... thank you in advance

Hello sir, their are many dosing options available with ARA, some work better for others with the 1-1-1-1 and the 1-2-1. Neuron has a great thread on maximizing ARA and the 1-3 seems to be wroking well for me. Here is the thread below.

http://forum.bodybuilding.com/showthread.php?t=119490141

[SwolenONE]

Wow Paul, you sir are looking ripped!

Cant wait to see how the next few months treat ya using the MN products.

[velocityrob]

Wow Paul, you sir are looking ripped!

Cant wait to see how the next few months treat ya using the MN products.

Yeah....I don't see a lot of room for improvements.

No homo, of course. :)

[SwolenONE]

Yeah....I don't see a lot of room for improvements.

No homo, of course. :)

Theres ALWAYS room for improvements in life!

[fltallpaul]

Wow Paul, you sir are looking ripped!

Cant wait to see how the next few months treat ya using the MN products.

YEah I am starting Monday and going to really track things nicely.


Yeah....I don't see a lot of room for improvements.

No homo, of course. :)

Well Rob I have alot of room for improvement, my legs and back need to grow along with everything else. I appreciate the compliment but I am far from complete right now. Getting on the Pro Natural Stage is serious motivation!


Theres ALWAYS room for improvements in life!

Agreed! Satisfaction is the death of desire!

[fltallpaul]

Thursday August 26th, 2010

Squat
225x10, 275x10, 295x6, 305x6

Hack Squat
360x10, 450x6, 450x4, 410x7

SLDL
225x8, 245x8

Leg Extensions
Did one set, left knee bothering me

Single Leg Curl
70x10, 3 sets each leg

Single Leg Press
leg knee bothered me

It was a bitter sweet night in the gym. First off I start with squats and they felt great. I was able to get a PR with 275 for 10 and I honestly had another 5 or so. My goal of 315 for 10 is close at hand. I pushed the weight up the next two sets but didn't have a spot and wasn't able to use a rack with pins so I had to play it safe. I still pushed myself but I will use the power rack next week and really push it.

The bitter part came when I tried to allow my left knee to do some work on its own. I have feared for a while now that I am compensating with my right leg allowing it to do more work. I tried some single leg extensions and single leg leg presses and both time I felt discomfort and lack of strength through a very short range of motion about half way into the movement. It's fine at the start and fine at the finish, but over the mid range it loses strength. The good news is it feels fine to talk and run but anything which requires me to apply weight bothers it. For this reason I also had to stop doing DB Lunges which I was loving.

So I am going to schedule a meeting with a knee specialist. I am just hoping all is easily fixable. For now I will just try to work on exercises which are not bothering me as much. Oddly enough squats feel great.

[SwolenONE]

Agreed! Satisfaction is the death of desire!

I had never heard that saying before, what a cool quote!

[SwolenONE]

Thursday August 26th, 2010

Squat
225x10, 275x10, 295x6, 305x6

Hack Squat
360x10, 450x6, 450x4, 410x7

SLDL
225x8, 245x8

Leg Extensions
Did one set, left knee bothering me

Single Leg Curl
70x10, 3 sets each leg

Single Leg Press
leg knee bothered me

It was a bitter sweet night in the gym. First off I start with squats and they felt great. I was able to get a PR with 275 for 10 and I honestly had another 5 or so. My goal of 315 for 10 is close at hand. I pushed the weight up the next two sets but didn't have a spot and wasn't able to use a rack with pins so I had to play it safe. I still pushed myself but I will use the power rack next week and really push it.

The bitter part came when I tried to allow my left knee to do some work on its own. I have feared for a while now that I am compensating with my right leg allowing it to do more work. I tried some single leg extensions and single leg leg presses and both time I felt discomfort and lack of strength through a very short range of motion about half way into the movement. It's fine at the start and fine at the finish, but over the mid range it loses strength. The good news is it feels fine to talk and run but anything which requires me to apply weight bothers it. For this reason I also had to stop doing DB Lunges which I was loving.

So I am going to schedule a meeting with a knee specialist. I am just hoping all is easily fixable. For now I will just try to work on exercises which are not bothering me as much. Oddly enough squats feel great.

I hope that knee heels up, I had a leg day 2 days ago and hit 275 for 8. My freaking beast of a workout partner did 20 deep reps with it in an effort to match this 180lb dude that works at the gym that hit 315 for 20 going to parallel. Legs are so tricky cuz knee pain seems to bother so many folks, I know for me hack squats just kill my knees.

[Fitzwell]

Man your physique is insane. Good luck with the log

[SwolenONE]

Man your physique is insane. Good luck with the log

I too am jealous!

[fitcopforlife]

I too am jealous!

No joke Tim, have you seen his and Layne's Pl video. Insane how those guys w/o.

[fitcopforlife]

What did you think about the fights last night Paul. Toney got owned but then again when you have somebody with the cardio Cotoure has and his relentless pressure, you better be prepared.

[SwolenONE]

What did you think about the fights last night Paul. Toney got owned but then again when you have somebody with the cardio Cotoure has and his relentless pressure, you better be prepared.

I wished Toney could have won as I heavily prefer watching boxing to MMA, but at the end of the day, since it was an MMA fight and not a boxing match I was not shocked he didn't do better.

[fltallpaul]

What did you think about the fights last night Paul. Toney got owned but then again when you have somebody with the cardio Cotoure has and his relentless pressure, you better be prepared.

Great fights, Toney was exactly what I thought would happen. Randy didn't even let him breathe for one second. I was hoping Toney could atleast defend a takedown. I mean as far as takedowns go that was pretty lame and he still couldn't stop it. I think for a boxer to be successful he will have to be a good athlete with a wrestling background as well...boxing is too structured and the skills are not well rounded.


I wished Toney could have won as I heavily prefer watching boxing to MMA, but at the end of the day, since it was an MMA fight and not a boxing match I was not shocked he didn't do better.

Well if they would have boxed I am sure Randy would have got smoked. It would be cool to take one of the best strikers in the MMA and see how he does in a boxing match against a top pro.

[fltallpaul]

Monday August 30th, 2010

Deadlift 315x8, 365x6, 405x6, 365x8, 315x8

Single Arm DB Row
100x10, 115x8, 115x8, 115x8, 100x10

Pullup
bwx6, LF 210x10, 230x10, 230x10, 230x10

Barbell Shrugs
225x10, 315x10, 335x8, 275x10, 275x10

DB Shrugs
115x10, 120x10, 115x10

10 minutes cardio

Back in the gym for a solid back session. This week I am adding another set to each exercise for 5 sets. The deadlifts felt great and after three weeks back doing them in higher volume I am starting to find my groove. I went up to 405 and got 6 without an issue. I see myself getting 405 for ten in the next few weeks depending on how I design my workouts. I still want to squat heavy as well so I have to be careful I don't over do things with my back.

Other than that I am just excited to get my diet and training in check and to become a better bodybuilder.

I also began my use of the two products from Molecular Nutrition. I feel my diet and training are now at a point where I will notice the changes. It would be nice to get my test levels back to where they were when I was 20 with a Natural Product.

http://i81.photobucket.com/albums/j238/fltallpaul/bb2bcbc9.jpg

[fitcopforlife]

This sure will help Paul, but man your my age and an inspiration to all those bodybuilder's in their 20's. That's what muscle maturity is all about with your frame.

[SwolenONE]

Great fights, Toney was exactly what I thought would happen. Randy didn't even let him breathe for one second. I was hoping Toney could atleast defend a takedown. I mean as far as takedowns go that was pretty lame and he still couldn't stop it. I think for a boxer to be successful he will have to be a good athlete with a wrestling background as well...boxing is too structured and the skills are not well rounded.



Well if they would have boxed I am sure Randy would have got smoked. It would be cool to take one of the best strikers in the MMA and see how he does in a boxing match against a top pro.

Yea that really would be terrific. But as you said, he faced Randy at his game, so of course Randy won. Either way, I respect all pro caliber athletes of all sports for their hard work and dedication.

[velocityrob]

Monday August 30th, 2010

Deadlift 315x8, 365x6, 405x6, 365x8, 315x8

Single Arm DB Row
100x10, 115x8, 115x8, 115x8, 100x10

Pullup
bwx6, LF 210x10, 230x10, 230x10, 230x10

Barbell Shrugs
225x10, 315x10, 335x8, 275x10, 275x10

DB Shrugs
115x10, 120x10, 115x10

10 minutes cardio

Back in the gym for a solid back session. This week I am adding another set to each exercise for 5 sets. The deadlifts felt great and after three weeks back doing them in higher volume I am starting to find my groove. I went up to 405 and got 6 without an issue. I see myself getting 405 for ten in the next few weeks depending on how I design my workouts. I still want to squat heavy as well so I have to be careful I don't over do things with my back.

Other than that I am just excited to get my diet and training in check and to become a better bodybuilder.

I also began my use of the two products from Molecular Nutrition. I feel my diet and training are now at a point where I will notice the changes. It would be nice to get my test levels back to where they were when I was 20 with a Natural Product.

http://i81.photobucket.com/albums/j238/fltallpaul/bb2bcbc9.jpg

You are one beast of a lifter. Your working sets are pretty much max lifts. I am humbled. :)
Its doubly impressive to see those numbers from a legit BBer.
Just, wow.

[fltallpaul]

Tuesday August 31st, 2010

Incline DB Press
100x10, 125x10, 125x10, 125x6, 110x8

Flat Bench
225x10, 245x6, 265x6, 265x6, 225x10

Dips
BWx12, 3 sets

Barbell Military Press
135x8, 5 sets

Side Lateral DB Raises
35x10, 45x10, 50x8, 45x10, 40x10

20 minutes cardio, 5 HIIT sprints included

Another great workout which seems to be a theme this week. Tracking my diet more diligintly as well as adding in some cardio has really helped make these last few weeks much more productive. Every week my lifts have improved which is always a good sign. I plan to switch to incline barbell since the DB's don't go up any higher than 125. I am hoping with some training I will be able to get 315 for 5 reps in a short period of time. My chest had an insane pump last night, so much so that I cut out two sets of dips since they were just bodyweight. I prefer to use a belt and add a few lbs but since that wasn't an option I just did the sets with very little rest.

Tonight I will just do some cardio and core work.

Morning weight was 239. I am going to start tracking this as I want to tighten up a bit. I still have clear abs at this point.

[fitcopforlife]

Tuesday August 31st, 2010

Incline DB Press
100x10, 125x10, 125x10, 125x6, 110x8

Flat Bench
225x10, 245x6, 265x6, 265x6, 225x10

Dips
BWx12, 3 sets

Barbell Military Press
135x8, 5 sets

Side Lateral DB Raises
35x10, 45x10, 50x8, 45x10, 40x10

20 minutes cardio, 5 HIIT sprints included

Another great workout which seems to be a theme this week. Tracking my diet more diligintly as well as adding in some cardio has really helped make these last few weeks much more productive. Every week my lifts have improved which is always a good sign. I plan to switch to incline barbell since the DB's don't go up any higher than 125. I am hoping with some training I will be able to get 315 for 5 reps in a short period of time. My chest had an insane pump last night, so much so that I cut out two sets of dips since they were just bodyweight. I prefer to use a belt and add a few lbs but since that wasn't an option I just did the sets with very little rest.

Tonight I will just do some cardio and core work.

Morning weight was 239. I am going to start tracking this as I want to tighten up a bit. I still have clear abs at this point.

I bet your chest was fried, solid w/o there.

[fltallpaul]

Thursday September 3rd, 2010

Squats
225x10, 315x6, 275x10, 295x8, 275x6drop225x6drop135x8

Cybex Leg Press
450x15, 630x12, 720x12, 810x10, 540x22

Leg Curl
130x12, 150x12, 170x10, 190x6, 170x8 SS with Leg Extensions 150x20 each set

I wanted to have some fun with legs and really push myself with some extra volume. Squats didn't feel really great but it shows me how far I have come to have an off day and still be able to use the numbers I did. I really want to get 315 for 10 and then go for a solid 405 rep before too long. My back was so fried from squats that I had to lay off the SLDL's. My back is still getting used to the high volume approach and wears out before my legs. I am sure this will resolve itself as each week passes.

Overall a great workout, still a nagging issue with my knee which prevents things like lunges and single leg pressing. I will get a professional opinion soon and hopefully get it resolved.

Friday September 3rd, 2010

Skull Cruhsers
125x10, 135x8, 145x6, 145x6, 125x8

Cybex Tricep Dip Press
130x15, 145x15, 145x15, 145x15

Seated Incline DB Curls
40x8, 60x4, 45x8, 45x12

Hammer Curls
45x10, 60x6, 45x12, 45x12

Tricep Pressdown SS with Concentration Curls
105x15 SS 35x10, 115x15 SS 35x10

I met my friend and co worker Robert at his gym for arms. The gym itself is nice and is still under construction. I got to work with Robert on his form which was pretty good and we kept a good pace. I had a solid pump in my arms and my strength is climbing again in all my arm movements. We also went over a few exercises he had some questions on and got him straight. It's always nice to help a friend and train with someone. We had a nice lunch after and then the lucky bastard went to get a massage...I got a hair cut, lol.

Saturday I will hit some calves, abs and cardio. Monday will be the start of a new program and some serious work will be put in to get stronger.

It's been 5 days now with the two MN products and I can't say for sure if there is anything I am noticing. I have been strong all week in the gym which is a great sign. I am certain the next few weeks will yield some positive results. It's going to be a much tougher program and recovery will be very important.

[SwolenONE]

Glad to hear its been a great first week of workouts, with any test booster the endocrine system tends to take over ten days to make drastic shifts. With ArA, it continually builds up over time and actually the benefits stay for a few weeks after discontinuing administration. For most, the ArA benefits begin to show themselves in the first week, but really stand out at week 2 and on.

[fitcopforlife]

Glad to hear its been a great first week of workouts, with any test booster the endocrine system tends to take over ten days to make drastic shifts. With ArA, it continually builds up over time and actually the benefits stay for a few weeks after discontinuing administration. For most, the ArA benefits begin to show themselves in the first week, but really stand out at week 2 and on.

Great point Tim, as you and Bill pointed out the other night. I am still feeling the effects of the ArA over a week off.

[fitcopforlife]

UFC Fight Night Wednesday, I always like a free showing. Those cable bills start piling up after 2 of those a month alongside some football.

[fltallpaul]

Glad to hear its been a great first week of workouts, with any test booster the endocrine system tends to take over ten days to make drastic shifts. With ArA, it continually builds up over time and actually the benefits stay for a few weeks after discontinuing administration. For most, the ArA benefits begin to show themselves in the first week, but really stand out at week 2 and on.

Yeah I expect the effects to be felt shortly. A nice long weekend and a new training program should kick start the month.


Great point Tim, as you and Bill pointed out the other night. I am still feeling the effects of the ArA over a week off.

That's good to know.


UFC Fight Night Wednesday, I always like a free showing. Those cable bills start piling up after 2 of those a month alongside some football.

Lol yeah UFC fights add up quickly.

[fltallpaul]

Monday September 6th, 2010

Tbar Rows
180x5, 5 sets

Lat Pulls Narrow Grip
180x8, 190x8, 200x8

Incline Bench Press
225x5, 5 sets

Incline DB Flyes
75x8, 80x8

Hammer Strength Tricep Press
270x8, 2 sets

Seated Incline DB curls
55x6, 60x6

Military Press Seated
185x8, 185x8

Well its time to get back into the good ole Power Hypertrophy Adaptive Training again. Adam and I will be training together for the power days as often as possible and certainly as we get closer to our PR's. My goals for my power movements are 315x5 on incline bench and 7 plates for 5(315lbs) on T bar rows. Tonight we get to indulge our lower bodies in a power day. We have not discussed the plan yet but I am sure squats, deadlifts, hack squats, SLDL's or something combo of those will be used. We will establish that tonight as well as some goals.

I plan to use this program for 6-8 weeks and then go back into a more traditional once a week program. I still plan to get my 400lb squat and 500lb deadlift by the end of the year. I am noticing some added thickness to my frame the last few weeks. I think the hypertrophy work has really been a nice addition so I expect great things from this program. I will also be continuing cardio a few days a week and trying to shave off a few lbs while getting stronger.

I am also excited about week two with the Test Boosters since this is when I should notice the effects. It's also a new routine which should yield some great results as it does every time I use it.

[velocityrob]

:)
I'm gonna move right past your huge numbers. Yup- moving right past the 500lb DL goal and not even glance over. :D


I am also excited about week two with the Test Boosters since this is when I should notice the effects.

This ought to be a fun week.


It's also a new routine which should yield some great results as it does every time I use it.

I keep forgetting this- I love the different stimulation that change brings. Its just so darn easy me to settle into a training routine.

[fltallpaul]

Tuesday September 7th, 2010

Squat 70% of 5 rep max
245x5, 5 sets

SLDL
225x5, 6 sets

Single Leg Calf Press
270x8, 315x8, 315x8

Seated Calf Raise
180x10, 225x8

20 minutes cardio, started with step mill then moved to bike after 5 minutes. Going to increase my time on the step mill going forward. This was the first time I tried it and it was pretty tough...got a good sweat going so that's a great sign.

Workout overall was pretty swift. The weights will get heavier each week and thus slow the pace. Tonight was just the beginning...or the calm before the storm. I am hoping to get 350 for 5 on squats in a few weeks and 405 for 5 on SLDL or RDL's...however you want to refer to them. Focusing on Hamstrings is my main goal. Night off Wednesday...then into the hypetrophy.

I feel like the Molecular Nutrition Test boosters are starting to take hold. Yesterday and today I have noticed some good indications. More on that to come.

[SwolenONE]

Tuesday September 7th, 2010

Squat 70% of 5 rep max
245x5, 5 sets

SLDL
225x5, 6 sets

Single Leg Calf Press
270x8, 315x8, 315x8

Seated Calf Raise
180x10, 225x8

20 minutes cardio, started with step mill then moved to bike after 5 minutes. Going to increase my time on the step mill going forward. This was the first time I tried it and it was pretty tough...got a good sweat going so that's a great sign.

Workout overall was pretty swift. The weights will get heavier each week and thus slow the pace. Tonight was just the beginning...or the calm before the storm. I am hoping to get 350 for 5 on squats in a few weeks and 405 for 5 on SLDL or RDL's...however you want to refer to them. Focusing on Hamstrings is my main goal. Night off Wednesday...then into the hypetrophy.

I feel like the Molecular Nutrition Test boosters are starting to take hold. Yesterday and today I have noticed some good indications. More on that to come.

Excellent, I'm excited to hear more.

Gotta love those SLDL's, I too am trying to bring up my hammys.

[fltallpaul]

Thursday September 9th, 2010

Holy crap its almost October...time flies!

Bent Over Rows
185x10, 225x10, 245x8, 185x12

Incline Bench
225x10, 3 sets

HS Iso High Pull Down
180x10, 230x10, 250x10, 270x8

Flat Bench
225x10, 275x10, 275x7

Single Arm DB Rows
100x10, 3 sets

Dips
BWx15, 3 sets

Lat Pulldowns SS with Machine Flyes
165x10, 230x10, 230x10 with 160x12, 190x10

HS Pullover machine
180x10, 3 sets

20 minutes cardio, 5 on stepmill to start

Do you ever have one of those days in the gym where the pump is so massive that your pretty sure you could stand next to Jay Cutler and hold your own? Perhaps a bit exaggerated but seriously one of the best pumps I can ever remember in the gym. By the time I was done with the workout I felt like a different person. My diet has been spot on all week, and I am getting leaner as well. The combonation of check and back together both filled with blood to the max is about the best feeling. Reminds me of Arnie's line in Pumping Iron. I also did some quick posing post workout just to see how I looked. I wear baggy shirts for the most part in the gym. I was really excited to see that I have absolutely added size to my back and chest. My back has really gotten a lot thicker from top to bottom and I plan to make my physique from last year look silly next time I am on stage.

Bodybuilding is such a long haul that anytime changes are visible it excites the senses. Tongiht I know for sure that I am improving. I will take some update pictures next time I have someone to take them. Perhaps Adam and I can shoot some video soon as well.

Tonight is hypertrophy leg day and I am excited to really beat my quads and hams into submission and make them continue to grow.

[fitcopforlife]

Man, I sure do feel like that sometimes after a solid pump. Glad to hear the TF and XFA is working well for you. I too noticed really outstanding pumps and even discontinued my N.O. products because they really were unnecessary. Energy wise I can just have a nice cup of coffee for that matter. What date are you setting on for your next competition.

[fltallpaul]

Man, I sure do feel like that sometimes after a solid pump. Glad to hear the TF and XFA is working well for you. I too noticed really outstanding pumps and even discontinued my N.O. products because they really were unnecessary. Energy wise I can just have a nice cup of coffee for that matter. What date are you setting on for your next competition.

I have not set a date yet but I am looking at late 2011. I set goals before I would get back on stage and that was the 500lb deadlift and 400lb squat. I will also bench over 400 the next time I train for it so all my big numbers are improving. I think by later this year I will hit those marks and maybe do another PL meet early on 2011, then begin preparing for some contests around October, November time frame and probably 3-4 contests.

[Ryan1981]

I have not set a date yet but I am looking at late 2011. I set goals before I would get back on stage and that was the 500lb deadlift and 400lb squat. I will also bench over 400 the next time I train for it so all my big numbers are improving. I think by later this year I will hit those marks and maybe do another PL meet early on 2011, then begin preparing for some contests around October, November time frame and probably 3-4 contests.

Sounds like a great plan....I'm getting jealous reading about all of these strength goals. Can't wait to start adding weight to the bar again!!!

Keep up the good work. It's very motivating.

[fltallpaul]

Sounds like a great plan....I'm getting jealous reading about all of these strength goals. Can't wait to start adding weight to the bar again!!!

Keep up the good work. It's very motivating.

Yeah the grass is always greener with competition. I love competing but I also love moving heavier weight every week!

[SwolenONE]

Ryan1981, have you ever tried X Factor? I really think for a natural there is no better stack than Test/X Factor.

[fltallpaul]

Friday September 10th

Hack Squats
360x10, 450x10, 450x8, 270x16

Squats
225x10, 225x10, 225x11

Cybex leg Press
450x15, 540x12, 630x12, 450x20

Leg Extension SS with Single Leg Curl
170x15 SS 70x12, 4 sets

SLDL
145x12, 195x12, 245x12, 245x12

Single Calf Press
270x12, 4 sets

Seated Calf Press
180x15, 180x15, 225x10, 180x16

Got in the gym Friday night with one thing on my mind. Build some legs that can't be beat! This is my baseline workout for each week. I was pretty happy with how quickly I got through this workout as I kept my rest minimal and was out of breath the entire workout. My left knee is still annoying me at various points. I have an appointment for next friday to find out what the deal is. Until then I will just play it safe avoiding the things that bother me like lunges.

Saturday September 11th, 2010

Seated Incline DB Curls SS with Hammer Strength Dip
40x10/270x10, 45x10/270x10, 45x10/270x10, 40x10/270x16

Hammer Curls SS with Skull Crushers
40x10/125x10, 50x10/125x10, 55x10

Cable concentration curls SS with Tricep Press
20x18/95x20, 25x12/95x20

Military Press
145x10, 165x10, 165x10

Smith Shrug SS with Side Lateral Raise
225x15/30x10, 275x12/30x10, 315x10/30x10, 315x10

DB shrug SS with rear delt raise
100x12/20x12, 110x10/15x12, 110x10

Side Lateral Raise Machine
110x16, 125x12

Saturday evening I met Adam at the gym for a nice arm and shoulder day. We supersetted everything for the most part and kept the pace quick. The first week has been completed for this program and I will say its been a great week. Sunday is a day off which I may use to do some cardio aand watch the Bucs get win number 1 on the way to the playoffs, :)

The test products are starting to show some results. I have noticed some increased strength and endurance in the gym and feel great after a week of kiling it in the gym!

[fitcopforlife]

That's some very impressive numbers. I am liking your journal Paul and will be incorporating alot of these movements and volumes after my contest. Keep up the great work.

[fltallpaul]

That's some very impressive numbers. I am liking your journal Paul and will be incorporating alot of these movements and volumes after my contest. Keep up the great work.

Almost all of the movements I use have been proven to be very effective by me. I know everyone has thier favorites but all the stuff I am using has really added thickness to me at some point. The only leg movement I am not using that I love is lunges and that is because they bother my left knee. I am seeing an orthopedic Dr. friday to determine why that is so perhaps again soon I can do them.

[fltallpaul]

Monday September 13th, 2010

Tbar Rows
205x5, 4 sets

Iso High Row, Hammer Strength
230x8, 230x10, 250x10

Incline Bench Press 82.5%
254x6, 265x5, 265x5, 275x5

Low Incline DB Flyes
80x8, 90x8

Hammer Strength Tricep Dip
320x10, 320x10

Seated Incline DB Curls
60x8, 60x4

HS Shoulder Press
140x10, 180x10, 180x10

at home ran 5 200 yard sprints

Week 2 of the PHAT and everything felt great. Adam and I worked together and will do so going forward on the heavy days considering a spot is very useful. I was pleased with how easy the heavy movements felt. The Tbar Rows were easy and the incline bench was as well. In a few weeks I may actually hit my goal on the incline. I will have to get a video when I do. The rest of the workout was great as I kept the weights pretty heavy and pushed hard. I can't wait for tonight and some heavy squats and SLDL's. I also felt like running out doors so I ran some 200 yard sprints behind my house. I will probably do this a few times this week. I prefer cardio outside when its feasible.

With two weeks in the books for both Test Products from MN i have to say I am feeling great. I have tons of energy in the gym and all my lifts are feeling light. I am looking forward to my PR week in about a month.

[velocityrob]

Monday September 13th, 2010

Tbar Rows
205x5, 4 sets

Iso High Row, Hammer Strength
230x8, 230x10, 250x10

Incline Bench Press 82.5%
254x6, 265x5, 265x5, 275x5

Low Incline DB Flyes
80x8, 90x8

Hammer Strength Tricep Dip
320x10, 320x10

Seated Incline DB Curls
60x8, 60x4

HS Shoulder Press
140x10, 180x10, 180x10

at home ran 5 200 yard sprints

Week 2 of the PHAT and everything felt great. Adam and I worked together and will do so going forward on the heavy days considering a spot is very useful. I was pleased with how easy the heavy movements felt. The Tbar Rows were easy and the incline bench was as well. In a few weeks I may actually hit my goal on the incline. I will have to get a video when I do. The rest of the workout was great as I kept the weights pretty heavy and pushed hard. I can't wait for tonight and some heavy squats and SLDL's. I also felt like running out doors so I ran some 200 yard sprints behind my house. I will probably do this a few times this week. I prefer cardio outside when its feasible.

With two weeks in the books for both Test Products from MN i have to say I am feeling great. I have tons of energy in the gym and all my lifts are feeling light. I am looking forward to my PR week in about a month.

If repping out 275 for incline felt easy- I think 315 is real close.

[fltallpaul]

If repping out 275 for incline felt easy- I think 315 is real close.

The goal is 315 for 5, I got it for 2 a while back. Next weeks progression is 90% which will be 285 for 3 sets of 5. That will be a good indicator.

[SwolenONE]

Almost all of the movements I use have been proven to be very effective by me. I know everyone has thier favorites but all the stuff I am using has really added thickness to me at some point. The only leg movement I am not using that I love is lunges and that is because they bother my left knee. I am seeing an orthopedic Dr. friday to determine why that is so perhaps again soon I can do them.

Sometimes it takes quite a bit of time to learn which movement are going to maximize hypertrophy, blood flow, not let you be prone to injury etc. And with it being so highly individual I always find it fun to try new movements that I see from the logs that I havent been doing and incorporate them into my program.


The goal is 315 for 5, I got it for 2 a while back. Next weeks progression is 90% which will be 285 for 3 sets of 5. That will be a good indicator.

Awesome, that is very obtainable and I hope to hear you hit those 5 reps in the coming weeks!

[fltallpaul]

Tuesday September 14th, 2010

Squats
275x5, 4 sets

SLDL's
285x5, 305x5, 305x5, 305x5

Leg Press Single Calf Presses
315x8, 315x8, 315x8

Seated Calf Raise
225x8, 250x6

Week two of heavy squatting and things started really slow. The first set felt a little heavy but I think my body was still hungover from the leg trashing on Friday. After the first set the reps started coming a lot easier. Next week will be 300 for 5 reps so I need to get my rest and recovery working. This program is very taxing and takes some getting used to. Everything else felt great especially the SLDL's. I am confident in getting 365 and maybe 405 for 5 in a few weeks.

Tonight is a night off and I am going to take advantage of that fact with some extra rest and probably some cardio.

I woke up today at the lightest I have been in a while at 238. It's always encouraging when the scale drops a bit and the strength is climbing.

[SwolenONE]

Tuesday September 14th, 2010

Squats
275x5, 4 sets

SLDL's
285x5, 305x5, 305x5, 305x5

Leg Press Single Calf Presses
315x8, 315x8, 315x8

Seated Calf Raise
225x8, 250x6

Week two of heavy squatting and things started really slow. The first set felt a little heavy but I think my body was still hungover from the leg trashing on Friday. After the first set the reps started coming a lot easier. Next week will be 300 for 5 reps so I need to get my rest and recovery working. This program is very taxing and takes some getting used to. Everything else felt great especially the SLDL's. I am confident in getting 365 and maybe 405 for 5 in a few weeks.

Tonight is a night off and I am going to take advantage of that fact with some extra rest and probably some cardio.

I woke up today at the lightest I have been in a while at 238. It's always encouraging when the scale drops a bit and the strength is climbing.

Impressive! The body recomp is one of the most noticeable things on my experience with the product.

[fitcopforlife]

Dont forget UFC Fight Night tonight on Spike:)

[fltallpaul]

Thursday September 16th, 2010

Cable Pullovers
150x15, 3 sets

Bent Over Rows, Yates style underhand
135x10, 155x10, 175x10, 185x12

Incline Bench
225x10, 3 sets

HS Iso High Pull Down
180x10, 230x10, 250x10, 270x8

Flat Dumbell Bench
125x12, 125x10, 110x12

Single Arm DB Rows
100x10, 3 sets

Dips
BWx15, 3 sets

Pullups SS with Machine Flyes
165x10, 230x10, 230x10 with 160x12, 190x10

Really good back and chest workout which the pace was kept at full speed. i am really starting to get my endurance up for these workouts. I have also noticed some changes in my physique which is always a great thing when you have been training for as long as I have.

[SwolenONE]

Thursday September 16th, 2010

Cable Pullovers
150x15, 3 sets

Bent Over Rows, Yates style underhand
135x10, 155x10, 175x10, 185x12

Incline Bench
225x10, 3 sets

HS Iso High Pull Down
180x10, 230x10, 250x10, 270x8

Flat Dumbell Bench
125x12, 125x10, 110x12

Single Arm DB Rows
100x10, 3 sets

Dips
BWx15, 3 sets

Pullups SS with Machine Flyes
165x10, 230x10, 230x10 with 160x12, 190x10

Really good back and chest workout which the pace was kept at full speed. i am really starting to get my endurance up for these workouts. I have also noticed some changes in my physique which is always a great thing when you have been training for as long as I have.

That speaks volume to the stack as well as your hard work!

[fltallpaul]

Monday September 20th, 2010

Tbar Rows
225x5, 3 sets

Incline Bench Press 90%
285x5, 285x5, 285x5

Iso High Row, Hammer Strength
230x10, 280x8, 280x8

Low Incline DB Flyes
80x8, 85x8

Hammer Strength Tricep Dip
320x10, 320x10

Seated Incline DB Curls
60x6, 60x6

Week 3 started of nicely with some heavy weights. The Rows felt heavy but good and the incline bench felt nice. I still got the sets without a problem so I have hope that 315 will fall in a few weeks. Overall a great workout as going a little heavier felt great. I skipped shoulders and will add them to another day. I don't like doing heavy shoulders after all the pressing work.

I also woke up today at a new low of 237. I had a pretty free weekend with the food so its good that I am able to keep the weight dropping without really adding much cardio. The workout speed has been a bit faster lately on the hypertrophy days and that is keeping my heart rate up.

I am leaving for Cleveland on Friday and I have my second Dr's appointment for my knee. The first one went well as nothing was found wrong. We are getting an MRI to reveal tissue other than bone. I am hoping its just an enflamed fat pad which is what the Dr. thinks. I took Aleve before my last leg day and that helped a bit. I am also on a prescription to reduce any swelling so hopefully tonight and Friday I notice a difference.

[fitcopforlife]

Hope everything goes well with the MRI. Lokks like the knee couldn't slow you down Paul. Great lifts upper and lower.

[fltallpaul]

Hope everything goes well with the MRI. Lokks like the knee couldn't slow you down Paul. Great lifts upper and lower.

Yeah I have faith that its nothing serious after speaking with the Dr. Just have to find the issue. Thanks.

[fltallpaul]

Tuesday September 21st, 2010

Squats 90%
300x5, 300x5, 315x5

SLDL's
335x5, 335x5, 355x5

Leg Press Single Calf Presses
315x10, 340x10, 360x8

Seated Calf Raise
225x8, 270x6


It's starting to get heavy up in here! I was looking forward to this workout all day and once we got warmed up it was time for some heavy squatting. I need to get some video to keep myself motivated and show everyone my form but I assure you these are deep squats. The first set felt a bit heavy, the second felt less heavy and since Adam was pushing myself really hard I said screw it and threw on my weight for next week at 95%. 315 went up 5 times like nothing and afterwards I was a bit mad at myself for not pushing through a few more reps to see how many I could get. One of my biggest goals is to get 315 for 10 and I am in the ball park at this point....it will fall and I will get video.

SLDL's which may be RDL's depending on who you ask, doesn't matter to me as I feel all hams in the movement, well they felt really light. I will have no problem with 365 for 5 and may get 405 for 5 shortly. Even the calfs are getting stronger as I noticed I did more reps and added weight again this week.

Off night tonight and I am going to hit some softballs at the cages since we have our first game on thursday night. I am also going to get up at 5am on Thursday and do back and chest before work so I can play softball Thursday night...we will see how that goes.

Friday I leave for Cleveland for a family trip with Misty. I will be up there from Friday to Monday and looking for a gym to train at in Shaker Heights...holler if you know one!

[velocityrob]

Tuesday September 21st, 2010

Squats 90%
300x5, 300x5, 315x5

SLDL's
335x5, 335x5, 355x5

Leg Press Single Calf Presses
315x10, 340x10, 360x8

Seated Calf Raise
225x8, 270x6


It's starting to get heavy up in here! I was looking forward to this workout all day and once we got warmed up it was time for some heavy squatting. I need to get some video to keep myself motivated and show everyone my form but I assure you these are deep squats. The first set felt a bit heavy, the second felt less heavy and since Adam was pushing myself really hard I said screw it and threw on my weight for next week at 95%. 315 went up 5 times like nothing and afterwards I was a bit mad at myself for not pushing through a few more reps to see how many I could get. One of my biggest goals is to get 315 for 10 and I am in the ball park at this point....it will fall and I will get video.

SLDL's which may be RDL's depending on who you ask, doesn't matter to me as I feel all hams in the movement, well they felt really light. I will have no problem with 365 for 5 and may get 405 for 5 shortly. Even the calfs are getting stronger as I noticed I did more reps and added weight again this week.

Off night tonight and I am going to hit some softballs at the cages since we have our first game on thursday night. I am also going to get up at 5am on Thursday and do back and chest before work so I can play softball Thursday night...we will see how that goes.

Friday I leave for Cleveland for a family trip with Misty. I will be up there from Friday to Monday and looking for a gym to train at in Shaker Heights...holler if you know one!

Good looking workout. Its great to hear that your are getting stronger faster than expected. Awesome!

[fltallpaul]

Good looking workout. Its great to hear that your are getting stronger faster than expected. Awesome!

Yes I am excited about the Molecular Nutrition response I am having...right now the weight is dropping without much extra effort while my strength is climbing, good things!

[fltallpaul]

Thursday September 23rd, 2010

Back and Chest Superset Superearly Superman workout

Incline Bench SS with Cybex Pulldown
185x10\210x12, 205x10\210x12, 225x10\210x12, 225x10\210x12

Flat DB Bench SS with DB Rows
100x10\100x10, 3 sets

Dips SS with HS ISO Lateral High Row
BWx15\180x15, 3 sets

Machine Pullover SS with Machine Flys
180x15\90x12, 180x15\90x12

A few years ago this workout would have been pushed back. When my priorities were not about building a Pro Champion physique I would often let scheduling conflicts influence my workouts. Since today is a work day and I have softball at night I could have easily just pushed things back a day...however that's not acceptable at this point. My routine is set and if I push a day back its sets me back much more. So today I woke up and was hitting the weights by 5:30am and done with the above workout by 6:15. I woke up in the middle of the night for a Solution 5 shake and had oats first thing in the morning with another scoop of Scivation Whey...the Quake 10.0 got me going and I could not be happier right now. I did lower the weights a bit to keep the pace up but I still got my heart racing and blood pumping to my entire upper body, there is nothing like a simultaneous back and chest pump. Arnold always felt there was a synergy between the two groups and I couldn't agree more.

Everything is moving along smoothly right now as my weight keeps dropping and my strength is still on the rise. I will be in Cleveland tomorrow afternoon with my family and I am looking forward to a weekend away from home...just to take a step back.

[fitcopforlife]

Everything is moving along smoothly right now as my weight keeps dropping and my strength is still on the rise. I will be in Cleveland tomorrow afternoon with my family and I am looking forward to a weekend away from home...just to take a step back.

I hope you have a great (much deserved) rest with the family big Paul.

[fltallpaul]

I hope you have a great (much deserved) rest with the family big Paul.

It was a great little get away...now I am ready to kill this week!

[fltallpaul]

Monday Sepetember 27th, 2010

Tbar Rows
250x5, 3 sets

Incline Bench Press 95%
300x5, 3 sets

Hammer Strength Iso High Row
270x8, 290x8, 290x7

Incline DB Flyes
80x8, 90x7

Incline Seated DB Curls
65x5, 65x4

Hammer Strength Tricep Dip
360x8, 360x7

Back in Florida after a long weekend in Cleveland, Ohio. Misty and I left early Friday for the gym and I killed legs in 45 minutes with non stop super sets. I also found a gym on Saturday and got my arm and shoulder workout in to ensure I didn't skip a beat. The weights felt great again last night so I didn't miss a beat with the travel. I was able to get 300 for 5 on incline and all three sets without a spot and complete range of motion. I am hopeful that next week 315 for 5 will fall. Tbar rows felt great too and its about time to break out the camera for a new round of filming. The next few weeks should see some great lifts in the gym starting with heavy legs tonight.

I have to say my body is responding very well right now and even after a little get away with some off diet eating I kept my wieght the same and my strength is still climbing.

Ultimately the effects of the test boosting products isn't something that is felt on a moment by moment situation like a pre workout product would be. However I do feel confident in saying I am getting some solid results from the Molecular Nutrition stack.

I am considering adding in some DAA which I recieved from Scivation to see if that really fires up the old testosterone production!

[fltallpaul]

Tuesday September 28th, 2010

Squats 95%
315x5, 3 sets

SLDL's
365x5, 3 sets

Leg Press Calf Presses
360x8, 360x8

Cybex Calf Press
255x8, 255x8

This workout was a battle from the word go. I felt tired and beat up heading into the gym but knowing I was going to be busting my butt with squats I tried to prepare. I did manage to get all the sets but without having Adam there to spot me I would not have had the confidence to get the last few reps on a couple sets. Again it seemed like the first set was the hardest before i found my groove.

Next week I will film my sets and try for some new PR's like 325 for 5 on squats and maybe 405 for 5 on SLDL's.

I also woke up today at my lightest weight in a long time 235.5. I am sure I under ate a bit while out of town as some of my meals were just beef jerky but that's ok since I went shopping last night and my diet will now be on point. I will be sure to prepare well for next weeks attack on a few PR's.

[fitcopforlife]

Monday Sepetember 27th, 2010

Tbar Rows
250x5, 3 sets

Incline Bench Press 95%
300x5, 3 sets

Hammer Strength Iso High Row
270x8, 290x8, 290x7

Incline DB Flyes
80x8, 90x7

Incline Seated DB Curls
65x5, 65x4

Hammer Strength Tricep Dip
360x8, 360x7

Back in Florida after a long weekend in Cleveland, Ohio. Misty and I left early Friday for the gym and I killed legs in 45 minutes with non stop super sets. I also found a gym on Saturday and got my arm and shoulder workout in to ensure I didn't skip a beat. The weights felt great again last night so I didn't miss a beat with the travel. I was able to get 300 for 5 on incline and all three sets without a spot and complete range of motion. I am hopeful that next week 315 for 5 will fall. Tbar rows felt great too and its about time to break out the camera for a new round of filming. The next few weeks should see some great lifts in the gym starting with heavy legs tonight.

I have to say my body is responding very well right now and even after a little get away with some off diet eating I kept my wieght the same and my strength is still climbing.

Ultimately the effects of the test boosting products isn't something that is felt on a moment by moment situation like a pre workout product would be. However I do feel confident in saying I am getting some solid results from the Molecular Nutrition stack.

I am considering adding in some DAA which I recieved from Scivation to see if that really fires up the old testosterone production!

Man that's what I was thinking of stacking next, can't wait to hear how well those two will work together.

[SwolenONE]

the DAA/Test Factor/X Factor stack is so damn good that we are making a product that combines elements from all 3!!!

I cannot wait for that one, imo it will be THE powerhouse supplement on the forum and really catapult MN.

[fltallpaul]

Man that's what I was thinking of stacking next, can't wait to hear how well those two will work together.


the DAA/Test Factor/X Factor stack is so damn good that we are making a product that combines elements from all 3!!!

I cannot wait for that one, imo it will be THE powerhouse supplement on the forum and really catapult MN.

Sounds good I am going to stack all three starting next week. Last time the DAA took about 7 days to kick in so a week or so and I should notice the change. Glad to hear you guys are finding new ways to improve your products, that's always a good sign when a company does't rest on what it has but continues to push and innovate.

[fitcopforlife]

Sounds good I am going to stack all three starting next week. Last time the DAA took about 7 days to kick in so a week or so and I should notice the change. Glad to hear you guys are finding new ways to improve your products, that's always a good sign when a company does't rest on what it has but continues to push and innovate.

Yeah I can't wait until we release it, I too am excited for the Tf and DAA together especially after contest dieting. I think i'm going to take about 2-3 years and see what quality size I can put on.

[velocityrob]

Sounds good I am going to stack all three starting next week. Last time the DAA took about 7 days to kick in so a week or so and I should notice the change. Glad to hear you guys are finding new ways to improve your products, that's always a good sign when a company does't rest on what it has but continues to push and innovate.

Every meeting and conference call we have is brainstorming about ways to leverage what we have, things Bill has worked in the past but not released, and possible totally new directions. Its really exciting to be involved in the planning; I think the consumers will share that excitement very soon.

[fltallpaul]

Yeah I can't wait until we release it, I too am excited for the Tf and DAA together especially after contest dieting. I think i'm going to take about 2-3 years and see what quality size I can put on.


Every meeting and conference call we have is brainstorming about ways to leverage what we have, things Bill has worked in the past but not released, and possible totally new directions. Its really exciting to be involved in the planning; I think the consumers will share that excitement very soon.

Well with positive feed back from all those products it seems logical. I know most people are looking for a way to maximize potential and have a healthy level of testosterone has become quite the trend even with the medical field.

[fltallpaul]

Monday October 4th, 2010

Tbar Rows
270x5, 3 sets
yWJi3lIzzk0

Incline Bench Press
315x5, 305x3, 275x5
fYVeC_lTVfU

Cable Pulldown Narrow
200x10, 220x8, 220x6

Incline DB Press
90x10, 110x10, 120x10

Hammer Strength Dip Press
270x10, 360x8, 270x10

Seated Incline DB Curls
45x8, 50x6

Lateral Raise Machine
110x20, 140x10, 155x8

Heavy day in the gym and I was pretty pleased with how things went. Adam was in day one of his peak week training so he came by to film a few sets for me. I felt pretty good all day...nothing spectacular but I ate right and had plenty of energy. The Tbar Rows actually felt pretty easy and I was considering throwing more weight on but I already knew it was going to drain me a little for the incline sets. I kept the weight at 6 plates which is the most I have ever done for good form. I doubt another 25 or perhaps another 45 would have stopped me from getting 5 but I can do that another time. After warming up on the incline with 135x10, 185x5, 225x5, 255x2, 275x1, 300x1, I jumped up to 315. The first few reps felt pretty easy and I got 4 clean. The 5th rep my spotter jumped in and hit the bar as I slowed down. He has never spotted me before so I think he may have been a bit early and I could have struggled that last one up but that's ok. I am really happy with the progress I have made on incline as that's a PR for sure. I will be switching my chest power movement to flat bench again for a while shortly.

The rest of the workout was good as I kept it short and sweet. I tried to push myself a bit with triceps and shoulders. Training 5 days a week is really starting to take a toll with the heavy weights. Adam and I may switch to a 4 day routine to include more recovery while we continue lifting heavy.

Tonight is heavy squats and SLDL's. I will most likely go for 5 reps with 335 on squat and 405 on SLDL. I will have Adam film those with his phone as well.

Special thanks to Molecular Nutrition for thier products. I have been taking both every day and I am setting PR's and losing fat at the same time.

[velocityrob]

"Vids or it never happened."


Wait....I guess it happened.

rmN9jQwtwHg


Awesome lifts. That is all.

[SwolenONE]

Great numbers Paul!

[fltallpaul]

"Vids or it never happened."


Wait....I guess it happened.

rmN9jQwtwHg


Awesome lifts. That is all.


Great numbers Paul!

Thanks guys...I try to get some videos up of my best lifts every once in a while. It keeps me motivated and proves I am not just typing crap into a forum, lol.

[fltallpaul]

Tuesday October 5th, 2010

Lower Power PR Day

Squat
335x5, 345x3, 315x5
93J2hEU8Kis

SLDL
405x5, 405x3, 385x5
x2-QUoFaX6M

Seated Calf Raise
270x5, 270x5, 225x10

With my upper body PR day behind me I was pretty excited to see what I could move for my lower day PR's. Last week heavy squats felt really difficult so I was worried today would be a problem. One thing I did change on my hypertrophy leg day on Friday was to lower the weight I squatted with and do some high reps. I think this may have helped because as soon as I started warming up my legs felt great. I started taking Aleve before each leg day to help with my knee and also noticed that is really helping. I had Adam film again and was able to set a PR with the 335 on squats for 5. After that I put 345 on and did a few reps. My next goal will be 350 for 5 and somewhere along the line I want to get 315 for 10. All of this will get my closer to that 405 squat.

The SLDL's were actually pretty tough as my hams were pretty shot from squats. I didn't do much warming up for this reason and went right into it. My first set went down pretty good and 405 felt nice. By the next set my hams were shot and I only got 3 so I dropped 20lbs and got 5 more. After some heavy calf stuff I spoke with Adam about his show this Saturday and went home to eat and relax. I will probably do one more heavy week and then move on to something new.

The train just keep rolling along!

[fitcopforlife]

Awesome weight on the squats Paul, you owned that. Looks like that knee is feeling much better.

[fltallpaul]

Awesome weight on the squats Paul, you owned that. Looks like that knee is feeling much better.

Yeah the knee is feeling really good with my current protocol. Thank you.

[fltallpaul]

Thursday October 8th, 2010

Back and Chest Hypertrophy

Incline Bench SS with Single Arm DB Rows
185x10\90x10, 185x10\90x10, 185x10\90x10, 185x12\90x12

Flat DB Bench Press SS with Hammer Strength ISO narrow pull down
100x10\180x12, 100x10\180x12, 100x10\180x12, 180x12

Dips SS with Low cable Rows wide grip
BWx15\150x10, 3 sets

Pec Fly Machine SS with Cable Pullovers
70x10\150x15, 70x10\150x12, 70x10\150x12

Narrow Grip Pullups x10

Thursday was a busy day but I got it all done. After work I went to play softball at 6:30 and then headed back home. Misty and I had dinner and got to the gym around 9. I put the workout in high great and did everything supersetted with very little rest. My heart rate was up the entire time and the pump was intense. Nothing makes me feel like a bodybuilder than the upper body pump from a chest\back day with plenty of carbs.

Tonight is high volume leg day which I can't wait for. Last week was such a great leg workout and I am excited to have an even better one today. Adam's show is Saturday so I will probably skip the gym with all the running around. I plan to get up early and meet Adam at his place before heading to pre judging. I have faith that he is going to do very well at the OCB Southern Cross in Daytona, Fl. Layne and Tommy will be posing down about the same time in Cape Cod.

[fltallpaul]

Weekend Recap

On Friday the 8th I trained legs after work. I hit some nice stuff like hack squat with 5 plates for 10 reps right after getting 4 plates for 12. I may try to get 4 plates for like 16-20 next time. Soon I hope to be pushing the 6 plate barrier on hacks. I also did alot of volume and felt it all weekend long from the hips down.

Saturday was my training parnter and friend Adam's first bodybuilding show. A few months ago we started working together and I setup his diet, cardio and training to peak for this contest. The show was the OCB Southern Cross Florida Natural Championships. This was a first year show run by Conrad Ried. Adam entered the Novice and Open catergories. I was fairly confident that no one would be leaner than Adam and that usually guarantees a good placing at smaller shows. I had no idea however what was in store for the night. At pre judging in the Novice heavy class I noticed Adam was the leanest as I suspected he would be. There was one other competitor who carried a good bit more muscle than Adam but he was not very lean and had no seperation anywhere below his waist. I felt confident Adam had his Novice class. In the Open class there were a few of the Master's competitors who looked pretty good but nothing that stood out to me so I felt Adam would have that class as well. I went backstage to help Adam pump and prepare at the night show with alot of confidence he would do well. They announced him as the winner of the Novice heavy class and he posed again with the light winner for the over all novice title.

Adam was much leaner than the light winner who did look really good and carried a solid amount of muscle. Adam was announced the winner again and came back stage for a short rest period before his next class. The winner of the open light class was a seasoned bodybuilder who also won best poser. His name is Robin and he won the overall title at the OCB Southeastern States in 2008 so I had seen him before. I didn't really have any expectations that Adam would beat him if he had the chance. Adam won his Open class and was called back on stage one more time for the overall judging and posedown. By this time Adam had begun to really tighten up from all the posing but I still knew he would have a tough time with Robin.

After a round of mandatories and the posedown they stopped the music. Adam's number was called as the overall winner. I was shocked and elated that my buddies hard work had paid off with dividends. I mean it was a successful day no matter the outcome as Adam had really worked so hard on all aspects but to win an overall your first time on stage is pretty amazing.

Adam's family was there and for most of them this was thier first time experiencing a bodybuilding show...and Adam won the whole thing, lol.

Needless to say we went to Outback and ate like Champions. Then followed that up by watching football on Sunday at a local bar with a bunch of friends. All weekend long it was just awesome as the teams i support won everything. Auburn edged Kentucky, The Ray's swept the Rangers in Texas, The Bucs won in Cincinatti on a last second field goal and even Misty's Seminoles won in Miami....

Lots of momentum this week for the gym!

Picture post contest with the bikini winner....
http://i81.photobucket.com/albums/j238/fltallpaul/winners.jpg

it took me a minute to notice Adam in this picture too so just concentrate

[fitcopforlife]

Awesome work Paul and your help was appreciated this weekend for me. The tan looked phenomenol the way you said to apply it. I ended up with first place open Heavyweight and Overall Open champion.

[fltallpaul]

Awesome work Paul and your help was appreciated this weekend for me. The tan looked phenomenol the way you said to apply it. I ended up with first place open Heavyweight and Overall Open champion.

Damn that's amazing...where can I see some pictures?

[fitcopforlife]

Damn that's amazing...where can I see some pictures?

My log and I just posted a huge thanks in the contest prep section.

[fltallpaul]

My log and I just posted a huge thanks in the contest prep section.

Sick stuff buddy, can't wait to see stage shots!

[fltallpaul]

Monday October 11th, 2010

Incline Bench
warmups, 315x4 drop 225x12

Flat DB Press
warmups, 125x12, 125x8

Incline DB Flies
60x8, 70x8

Dips
BWx15, BWx12

Machine Flies
70x12, 70x12

Standing Barbell Curls
Warmups, 115x6, 135x6

Hammer Curls
40x10, 50x8

Changing gears a bit and so this week will just be a transistion week. I decided I am going to get in and out quickly but doing some heavy work with two bodyparts a day. Last night was chest and bi's which is always a fun night. I was really happy I was able to get 315 on incline again with no spot. I kept up the heavy stuff and followed those sets up with some fast moving work as well. Overall a solid workout and tonight will be some heavy lower work.

[SwolenONE]

Jeffs winning shows, your boy Adams winning shows, that bikini girl is FULL of win!!!... good stuff ;)

[fltallpaul]

Jeffs winning shows, your boy Adams winning shows, that bikini girl is FULL of win!!!... good stuff ;)

That girl was really nice...and believe it or not she is 42 years old...unreal!

[velocityrob]

Sounds like a perfect weekend. And...probably a lot less stressful to be in the crowd, not up on stage at a show. :)

[fltallpaul]

Sounds like a perfect weekend. And...probably a lot less stressful to be in the crowd, not up on stage at a show. :)

I was actually more anxious for Adam than I was for myself. On stage you are so focused on hitting poses, but when you watch its out of your hands. It was fun to attend a bodybuilding show as a spectator though.

[fltallpaul]

Wednesday October 12th, 2010

Squats
135x10, 185x10, 225x5, 275x5, 315x5, 325x2, 275x8, 225x12, 185x15

Leg Extension
110x50

Got into the gym last night and just wasn't feeling it. I have been hitting the gym pretty hard for the last few months and I might need a mental break or a change of some sort. I am usually excited about each visit to the gym but for whatever reason that wasn't the case. Squats felt like a ton of bricks as well and I had not spotter so I just did what I could. I still managed to get some nice sets and then 50 reps on extensions was nice, that was actually my favorite part because it got me pumped and made my legs ache.

Adam and I will be working on a new program starting next week and I think that will be the kick start I need. Tonight I have softball and I may go to the gym Friday depending on how I feel and the plan Adam and I come up with.

I did see a picture of Bob Paris recently that I loved...this has always been my goal, what a perfect amount of mass and symmetry. It's great he walked away from bodybuilding because of the drugs required to compete at the highest level.

http://i414.photobucket.com/albums/pp229/smoothjazzjav/2000817768110682852_rs.jpg

Here is the closest thing of myself I could find. I need to motivate myself right now and perhaps some old school magazine pictures will do the job like they did when I was younger and felt like I was always a few workouts away from God status, lol.

http://i81.photobucket.com/albums/j238/fltallpaul/workout/mostmuscular110409.jpg

[velocityrob]

I think you have him in the arms and shoulders...but his width- that freaky V taper- thats Greek statue stuff there!

[SwolenONE]

That girl was really nice...and believe it or not she is 42 years old...unreal!

WOW she looked half that age!

[fitcopforlife]

WOW she looked half that age!

Man no kidding Tim, 42!! I just read that. Amazing work.

[fltallpaul]

I think you have him in the arms and shoulders...but his width- that freaky V taper- thats Greek statue stuff there!

Yeah he had some gifts...I am working on the statue part, lol.


WOW she looked half that age!

The girls she beat were in thier early 20's and she was so happy about that.


Man no kidding Tim, 42!! I just read that. Amazing work.

Gotta love this sport...keeps us young!

[fltallpaul]

Monday October 18th, 2010

Deadlifts
315x10, 365x10, 385x6

High Cable Pull downs
100x10, 120x10, 120x10

Iso Lateral Low Row HS
180x10, 200x10, 200x10

Supported T bar rows, wide grip
70x10, 95x10, 95x10

Smith Shrugs
225x10, 315x10, 315x10

DB Shrugs
100x10, 115x10, 115x10

Back in the gym after taking a few days off to reset myself. I was really excited to get in and hit back for the beginning of the tri phase. Adam and I are going to adjust the workouts to our liking and may even change some of the length we use each of the 3 phases. Most important is that we get stronger and bigger. Tonights workout was just about getting in and finding a good routine. I am very happy with the exercises we picked and look forward to increasing each week. Last night we used a 1 second hold and slow negative on all reps to really ensure we are hitting the back properly. We kept everything far from failure and focused on form, pump and pace.

Deadlifts were remarkably easy considering I have not done them in a few months. I really think all the low squatting has made my lower back stronger. I am fairly certain will get 405 for 10 next week. I also feel like 500 will fall by the end of this circuit.

Tonight is an off night and I am excited about having more time out of the gym. Train heavy, rest, and grow...those are my goals right now.

[velocityrob]

Good to see you back at it.
I love the first day back after a little break- everything is healed up and recovered, and especially with the motivation of an updated routine- its FUN!

[rushki]

Didn't know you had a journal bro, new inspiration and i'll be following very closely :D SUBBD

[fitcopforlife]

Strong on the deads Paul I would say the 405x10 is coming wihin the next couple of weeks.

[fltallpaul]

Didn't know you had a journal bro, new inspiration and i'll be following very closely :D SUBBD

Yeah i have a few, this one is new. I have one that's been around for a few years as well.


Strong on the deads Paul I would say the 405x10 is coming wihin the next couple of weeks.

I am going to try for it next Monday, should be a great PR for me. I still remember the first time I got it for 1.

[fltallpaul]

Wednesday October 20th, 2010

Decline Bench Press
225x10, 275x10, 275x10

Incline DB Press
90x10, 100x10, 110x10

Dips
BW+35x10, 3 sets

Military Barbell Press
135x10, 155x10, 135x8

Side Lateral DB Raise
30x10, 3 sets

15 minutes bike cardio

Day one for chest and shoulders and the biggest change here is that we are going to use a decline movement for our first exercise. The new video series by Dorian Yates on bodybuilding.com highlighted this movement. Dorian claims its the best exercise for improving chest thickness. I always find it fun to add a movement I have not done much of so this should be a good one. I had a really sick pump after warmups and all the decline sets. Hopefully over the next few weeks there is some visible evidence of what Dorian believes.

The rest of the workout was pretty routine. Shoulders are really tough to hit after doing chest but our endurance will improve and allow more weight to be used going forward.

Dorian's video trainer series
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

[fitcopforlife]

Thanks for adding that video series by Dorian, I have always liked his training style but didn't realize how important decline's were in increasing thickness. I will be incorporating those more frequently now.

[fltallpaul]

Thanks for adding that video series by Dorian, I have always liked his training style but didn't realize how important decline's were in increasing thickness. I will be incorporating those more frequently now.

I tell you what both my training partner and I were sore in a serious way in our pecs today. the only thing I did different was the decline. I think its great to just find new movements and this one may result in some thickness which is always nice.

[fltallpaul]

Friday October 22nd, 2010

Hack Squat
360x10, 450x10, 450x7drop360x3(had to get 10 reps)

Squat
185x10, 205x10, 225x10

Cybex Leg Press
450x10, 3 sets

SLDL
225x10, 245x10, 265x10

Single Leg Curl
70x10, 80x10, 90x10

As I sit here typing this my legs are still throbbing. The workout on paper doesn't impress even me much but it was a great start to the Tri Phase leg routine. 5 Plates on the hack for 10 is a major accomplishment for me as I progress toward 6 plates for 10 and beyond. Evertying was a struggle after smoking quads first set but that is what I enjoy. My hams feel really strong lately but I didn't want to over do it too much with deadlifts coming again on Monday. Adam and I will be pushing the envelope over the next few months and this is just the beginning.

[SwolenONE]

What a leg day!

[fitcopforlife]

What good fights last night Paul, did you see Brock get owned by Velasquez.

[velocityrob]

Friday October 22nd, 2010

Hack Squat
360x10, 450x10, 450x7drop360x3(had to get 10 reps)

Squat
185x10, 205x10, 225x10

Cybex Leg Press
450x10, 3 sets

SLDL
225x10, 245x10, 265x10

Single Leg Curl
70x10, 80x10, 90x10

As I sit here typing this my legs are still throbbing. The workout on paper doesn't impress even me much but it was a great start to the Tri Phase leg routine. 5 Plates on the hack for 10 is a major accomplishment for me as I progress toward 6 plates for 10 and beyond. Evertying was a struggle after smoking quads first set but that is what I enjoy. My hams feel really strong lately but I didn't want to over do it too much with deadlifts coming again on Monday. Adam and I will be pushing the envelope over the next few months and this is just the beginning.

Seems like a pretty ferocious leg day to me. Great work in volume, and the numbers.

[fltallpaul]

What a leg day!

Oddly enough I felt really sore from it...lower volume but higher intensity.


What good fights last night Paul, did you see Brock get owned by Velasquez.

I have not watched the fights yet, my friend has them recorded but I can't wait to see it.


Seems like a pretty ferocious leg day to me. Great work in volume, and the numbers.

Thanks Rob...making these sticks grow on rep at a time.

[fltallpaul]

Saturday October 23rd, 2010

Standing Barbell Curl
105x10, 115x10, 115x10

Skull Crusher
125x10, 135x10, 135x8

Close Grip Bench Press
185x10, 225x10, 225x10

Hammer Curls
45x10, 55x10, 55x10

Seated Calf Press
180x10, 205x10, 205x10

Calf Extension Machine
180x10, 225x10, 225x10

Got in the gym early on Saturday for a great arm and calf workout with Adam and Misty. The end of week one of the tri phase. I was pretty run down after the entire week and felt my entire body really taking in all the work and recovering. I am hoping that week 2 brings some solid improvements in each lift and that we start to see some changes. Cardio and diet will be on point this week as well as the end of 2010 approaches I want to remain healthy and motivated.

I am in a really good groove right now with the gym and I have to believe that the Test Factor is helping keep my recovery easier. Nutrition and rest play a huge role but I am also certain my supplementation is playing a role as well.

[fitcopforlife]

Whoops, hope I didn't ruin that for ya. Some great fights though all around.

[fltallpaul]

Monday October 25th, 2010

Deadlifts
315x10, 405x10, 365x10, 335x10
zYun2gPbzRE

High Cable Pull downs
145x10, 175x10, 190x8, 175x10

Flex Fitness Low Row
4 sets of 10

Supported T bar rows, wide grip
90x10, 100x10, 100x8, 90x10

Smith Shrugs
225x10, 315x10, 315x10, 315x10

DB Shrugs
105x10, 115x10, 125x10, 125x10

Week 2 of the tri phase and the volume starts to creep up by adding a set to every exercise. My goal for this workout was to get the 405 for 10 on deadlifts which I did. However...the plates at this LA fitness were not round and the bar was rotating in my hands on each rep so I really had to fight with the grip even with wraps. I think next week we may head to Gold's for back day since they have a proper deadlift platform. After killing deadlifts the rest of the workout was exhausting. We still managed to really smoke all sets and make progress which is what matters. Tonight is a night for rest before we hit Chest and Shoulders on Wednesday. Thursday night I have tickets to go to opening night at the new Amway Arena as the Magic open against the Wizards. I predict the Magic will be 2-0 after game two in Miami the next day...we have always owned LeBron and that isn't going to change!

[mivi320]

405 X 10, inspiring and motivating Paul. Have fun at the game!

[fitcopforlife]

405 X 10, inspiring and motivating Paul. Have fun at the game!

Hell yeah Paul This^^^^, have fun Thursday at the Magic game.

[fltallpaul]

405 X 10, inspiring and motivating Paul. Have fun at the game!

Thanks its been a goal of mine for a while now. Now I want 405x20!


Hell yeah Paul This^^^^, have fun Thursday at the Magic game.

I can't wait...go Magic!

[fltallpaul]

Wednesday October 27th, 2010

Decline Bench Press
225x10, 275x10, 315x10, 315x8

Incline DB Press
100x10, 125x10, 125x8, 110x8

Dips
BWx10, BW+50x10(3 sets)

Military Press
135x10, 155x10, 155x9, 135x10

Side Lateral DB Raise
30x10, 35x10(3 sets)

15 minutes bike cardio

Chest and Shoulders on tap this day and it was another great workout. The pump from the decline benching is just amazing. I have never used this as a primary movement before so its been fun to push some heavy weight and feel how it fills the pecs up. All numbers went up this week. Unfortunately the DB's only go to 125 so instead of going heavier I will have to do more volume. Shoulders were pretty fried by the time it came around so those weights were down but still up from last week. All in all a solid upper body couple of days and now its time to smoke legs again on Friday!

[SwolenONE]

I used to love doin some heavy ass decline benching, but these days its just too damn hard on my shoulder :(

[fltallpaul]

Friday October 29th, 2010

Hack Squat
360x10, 450x10, 450x10, 450x8

Squat
185x10, 225x10, 245x10, 255x8

Cybex Leg Press Single Leg
90x10, 135x10, 135x10, 135x30

SLDL
225x10, 245x10, 265x10, 275x10

Single Leg Curl
80x10, 90x10, 100x10, 100x10

Solid leg day as I set another PR on Hacks with reps getting two sets of 10 with 5 plates. I purchased and used some knee wraps and really focused on using great form. We also decided to try single leg presses. I was concerned my knee was causing me to favor one side. this eliminated that possibilty and worked out nice as we felt our way through three sets before going all out on the last one. Now we know where we stand and can adjust as we go.

Tommorow morning is arms and calves...then on to week 3.

[SwolenONE]

Excited to hear how arms go, looks like a solid ending to week two!

[fitcopforlife]

Man Paul sounding strong on them legs, congrats on the PR. More to come I am sure of it.

[fltallpaul]

Excited to hear how arms go, looks like a solid ending to week two!

See below, thanks!


Man Paul sounding strong on them legs, congrats on the PR. More to come I am sure of it.

Legs are feeling good, always a struggle when going heavy but rewarding.

[fltallpaul]

Saturday October 30th, 2010

Standing Barbell Curl
105x10, 115x10, 125x10, 135x6

Skull Crusher
125x10, 135x10, 145x8, 145x7

Close Grip Bench Press
225x10, 225x10, 225x8, 185x10,

Single Arm Preasher Curl
35x10, 40x10, 45x8, 45x8

Seated Calf Press
180x10, 205x10, 205x10, 205x10

Calf Extension Machine
180x10, 225x10, 225x10, 270x10

Another nice Saturday in the gym. Improved all my lifts and switched out Hammer Curls for single arm preacher curls. Week 3 begins tonight with some back and traps, can't wait.

[SwolenONE]

Saturday October 30th, 2010

Standing Barbell Curl
105x10, 115x10, 125x10, 135x6

Skull Crusher
125x10, 135x10, 145x8, 145x7

Close Grip Bench Press
225x10, 225x10, 225x8, 185x10,

Single Arm Preasher Curl
35x10, 40x10, 45x8, 45x8

Seated Calf Press
180x10, 205x10, 205x10, 205x10

Calf Extension Machine
180x10, 225x10, 225x10, 270x10

Another nice Saturday in the gym. Improved all my lifts and switched out Hammer Curls for single arm preacher curls. Week 3 begins tonight with some back and traps, can't wait.

Paul, how many days into the stack are you?

[fltallpaul]

Paul, how many days into the stack are you?

60 days in right now and I only have a few days left.

[fltallpaul]

Monday November 1st, 2010

Deadlifts
315x10, 405x5, 425x5, 365x8, 315x10

High Cable Pull downs
5 sets of 10

Low Row
5 sets of 10

Supported T bar rows, wide grip
80x10, 5 sets

Smith Shrugs
225x10, 5 sets

DB Shrugs
75x10, 5 sets

The third week of tri phase began with deadlifts and they were tough. I felt a bit off from the beginning of the workout so I knew it was going to be a grinding type day. 405 felt pretty heavy on the deads so instead of getting 10 I decided I would stop at 5 and go heavier. I often have this theory that on days when I don't feel strong I challenge myself to use less reps and more wieght. With deadlifts that was the case and so I put 425 on the bar and got 5. I could have powered through a few more reps but I felt like my body was not in tune with the lift. My lower back felt a pinge so I lowered the weight the next two sets and finished with tight form. Because the gym was so crowded the deadlifts took as an hour to get done with waiting and all. We decided to do the rest of the workout with no rest just back and forth. I don't recall all the weights exactly so I didn't worry about recording the ones I am not sure about.

I still have a slight pinge in my very lower back but nothing that is a major nuissance. I will ice and rest well this week and hopefully be ready to go friday for leg day. Wednesday will be a nice chest\shoulder day and hopefully my body responds better than it did last night.

[fitcopforlife]

425 x 5 on deads. Awesome Paul. How do you feel this stack is working for you Paul. Seems like it's working great!! especially with the way you have your diet and training as fine tuned as you do.

[fltallpaul]

425 x 5 on deads. Awesome Paul. How do you feel this stack is working for you Paul. Seems like it's working great!! especially with the way you have your diet and training as fine tuned as you do.

I do feel it has been an effective stack. Overall I have not gained any weight during my time using it but I have gotten quite a bit stronger. This tells me that I am adding muscle tissue while keeping my bodyfat where it is.

I would be very curious to take this stack during a time when I am cutting bodyfat to see if it allows me to keep natural testosterone higher. During contest prep this can become very tricky with the higher activity and the lower calories.

[fltallpaul]

Wednesday November 3rd, 2010

Decline Bench Press
225x10, 315x10, 275x10, 295x10, 325x6

Incline DB Press
100x10, 125x9, 125x6, 110x8, 110x8

Dips
BW+50x10(5 sets)

Military Press
135x10, 155x8, 155x7, 135x8, 135x8

Side Lateral DB Raise
30x10, 35x10, 35x10, 40x10, 40x10

Chest and Shoulder night in the gym. It was a quiet night at LA Fitness so we moved pretty easily through things although the amount of volume kept us in the gym for quite a while. The decline felt a bit heavy this week so I backed off until the last set. Everything suffered after decline I am sure as a result of the added volume. Overall though I walked out of the gym with a serious pump and felt like I was wide as a house, lol.

Tonight is a night off from the gym and then a softball game later. Friday night I am going to hit legs right after work before going to see Jerry Seinfeld do some standup. I am pretty excited considering that Seinfeld is my favorite all time show and I can pretty much quote every episode word for word.

http://i.zdnet.com/blogs/jerry_seinfeld_superman1.jpg

[Kon_Rock]

Friday night I am going to hit legs right after work before going to see Jerry Seinfeld do some standup. I am pretty excited considering that Seinfeld is my favorite all time show and I can pretty much quote every episode word for word.

http://i.zdnet.com/blogs/jerry_seinfeld_superman1.jpg

Dude that's AWESOME! I wanna see him do stand up, I love Seinfeld. I'm the same way, can quote every word of all the episodes. I'm jealous :D

[SwolenONE]

lmao, Im watching DVR'ed Seinfeld right now, that and Curb are my two fav comedies for sure and Jerry is certainly among my fav stand ups!

Have fun at the show!!!

[fitcopforlife]

Man that sounds like a solid day off, Seinfeld is the man. Have fun at the show.

[fltallpaul]

Friday November 5th, 2010

Hammer Strength V Squat
180x10, 230x10, 270x10, 320x8, 320x8

Front Squats
95x10, 135x10, 155x10, 135x10, 135x10

Single Leg Press
135x10, 180x10, 180x10, 180x10, 180x22

DB SLDL(no rest between sets)
65x10, 75x10, 85x10, 95x19, 105x10

Leg Curls(no rest)
130x10, 150x10, 170x10, 170x10, 150x10

Saturday November 6th, 2010

Supersets performed for each exercise done

Skull Crushers SS with EZ bar standing curls
125x10\100x10, 125x10\100x10, 125x10\100x10, 125x10\100x10, 135x8\100x10

Close Grip Machine Press SS with Calf Press
225x10\400x15, 255x10\400x15, 275x10\400x15, 285x10\400x15, 295x10\400x15

Hammer Strength Preacher Curls SS with Seated Calf Raise
65x10\180x12, 65x10\180x12, 65x10\180x12, 65x10\205x10, 65x8\205x10

These were the workouts from the weekend with Adam. Friday night my back was a bit sore so we opted for a few unusual exercises to try and avoid furthering that problem. The V squat is something I have never used but liked the look of. Considering I was really sore all weekend I feel they did a great job. I prefer the hack squat more but its a great movement. I had not done front squats in a long time so Adam and I used a moderate weight. It was difficult to add weight to the bar since the shoulders and upper body were not used to it. I tried a set at 185 but the bar wanted to roll off. If we are going to continue with these we will have to perfect our form.

Saturday was a quick arm and calf workout as Adam was moving and wanted to get in and out. We still managed to use solid numbers and get a great pump. Overall a great weekend between the gym and the nice chilly weather here in Florida. It was nice to wear a jacket outside. Seinfeld was amazing and much better than I anticipated. He was full of life and just a very funny person and amazing stage presence. There were a few idiots in the crowd who would not let him continue with his act and just kept shouting Seinfeld references but he shrugged them off and kept going.

This week is going to be slightly different for training. Adam and I are going to compact our training and do all our work in three days so we can take the weekend off to go down to Ft. Lauderdale for the NGA Universe. Layne, Adam and I will all be staying at the same hotel so it will be a lot of fun to hang with them and Isabel. Misty and I are driving down on Friday afternoon since we are both off work. Hopefully this week goes smooth and the weekend gets here quickly.

[mastersfreak]

Excellent journal detail..


IN!!

[velocityrob]

Friday November 5th, 2010

Hammer Strength V Squat
180x10, 230x10, 270x10, 320x8, 320x8

Front Squats
95x10, 135x10, 155x10, 135x10, 135x10

Single Leg Press
135x10, 180x10, 180x10, 180x10, 180x22

DB SLDL(no rest between sets)
65x10, 75x10, 85x10, 95x19, 105x10

Leg Curls(no rest)
130x10, 150x10, 170x10, 170x10, 150x10

Saturday November 6th, 2010

Supersets performed for each exercise done

Skull Crushers SS with EZ bar standing curls
125x10\100x10, 125x10\100x10, 125x10\100x10, 125x10\100x10, 135x8\100x10

Close Grip Machine Press SS with Calf Press
225x10\400x15, 255x10\400x15, 275x10\400x15, 285x10\400x15, 295x10\400x15

Hammer Strength Preacher Curls SS with Seated Calf Raise
65x10\180x12, 65x10\180x12, 65x10\180x12, 65x10\205x10, 65x8\205x10

These were the workouts from the weekend with Adam. Friday night my back was a bit sore so we opted for a few unusual exercises to try and avoid furthering that problem. The V squat is something I have never used but liked the look of. Considering I was really sore all weekend I feel they did a great job. I prefer the hack squat more but its a great movement. I had not done front squats in a long time so Adam and I used a moderate weight. It was difficult to add weight to the bar since the shoulders and upper body were not used to it. I tried a set at 185 but the bar wanted to roll off. If we are going to continue with these we will have to perfect our form.

Saturday was a quick arm and calf workout as Adam was moving and wanted to get in and out. We still managed to use solid numbers and get a great pump. Overall a great weekend between the gym and the nice chilly weather here in Florida. It was nice to wear a jacket outside. Seinfeld was amazing and much better than I anticipated. He was full of life and just a very funny person and amazing stage presence. There were a few idiots in the crowd who would not let him continue with his act and just kept shouting Seinfeld references but he shrugged them off and kept going.

This week is going to be slightly different for training. Adam and I are going to compact our training and do all our work in three days so we can take the weekend off to go down to Ft. Lauderdale for the NGA Universe. Layne, Adam and I will all be staying at the same hotel so it will be a lot of fun to hang with them and Isabel. Misty and I are driving down on Friday afternoon since we are both off work. Hopefully this week goes smooth and the weekend gets here quickly.

Front squats suck. I like the motion but it hurts my DELTS to have the bar resting there. I imagine- like you said- its all about the form and the technique. Changing up my routine always hurts a little more the next day.

Fun weekends! I'm impressed you're planning ahead to get in all your training, before party time.

[SwolenONE]

^^^

front squats suck, getting choked by a barbell while performing an already tough movement isn't my idea of fun! ;)

[fltallpaul]

Front squats suck. I like the motion but it hurts my DELTS to have the bar resting there. I imagine- like you said- its all about the form and the technique. Changing up my routine always hurts a little more the next day.

Fun weekends! I'm impressed you're planning ahead to get in all your training, before party time.


^^^

front squats suck, getting choked by a barbell while performing an already tough movement isn't my idea of fun! ;)

Indeed they do suck but I just stick with them for a while and eventually my body adjusts. I like that its easy to get deep without much back strain.

[fltallpaul]

Monday November 8th, 2010

Decline Bench Press
335x6, 335x6, 345x6

High Cable Rows
225x6, 240x6, 240x6

Military Press
185x6, 205x6, 225x6

Iso Lateral Low Row
270x6, 290x6, 290x6

Close Grip Bench Press
225x6, 275x6, 285x6

Smith Shrugs
315x6, 365x6, 315x6

Standing Barbell Curls
125x6, 135x6, 140x6

The second portion of the tri phase kicks in this week with upper body A and 6 rep sets. Many of the exercises I had to figure out what a good 6 rep weight was since we have been doing higher volume and often tired when we got to the above movements. Next week will be 4 reps and I will have a better understanding of where I am at. It still felt great to load the bar up with heavy weights and really go hard each set. Tonight is an off night and then we get to really push ourselves with some leg movements.

[fitcopforlife]

Is this Layne's last show this year? Man he looks fantastic. I don't see how he can be any leaner than he was for the IFPA. Looking forward to hearing and seeing the competition.

[fltallpaul]

Is this Layne's last show this year? Man he looks fantastic. I don't see how he can be any leaner than he was for the IFPA. Looking forward to hearing and seeing the competition.

Yes this is Layne's last show although he is the Guest poser for the OCB Midwest States in Dekalb next weekend.

I don't think he is trying to get any leaner, for the most part he is trying to maintain and fill out properly for the stage. I am excited to see him and the other Pro's in person. It's what keeps me motivated.

[fltallpaul]

Wednesday November 10th, 2010

Hack Squat
470x6, 490x6, 500x6

Single Leg Curl
90x6, 110x6, 110x6

Seated Calf Raise
270x6, 270x6, 225x6

Single Calf press on leg press
360x6, 380x6, 380x6

I was really excited to test out some heavy weight in the gym. My lower back has been tight for a few days now so the plan was to take it easy and use power movements that don't involve back too much. The hack squat is one of my favorites and I set a personal record by getting 5plates + a 25 for 6 reps as my last set. The only problem is my knee acted up after that so I avoided anything else knee related. It still feels fine 99% of the time but when I am in the gym driving with force it gets weak. It's very frustrating so I think I am going to have to suck it up and pay the damn cost of getting an MRI which insurance does not cover.

Off night tonight and some softball before we leave tomorrow after hitting upper body.

My trial of the Molecular Nutrition Products is at an end. My review of the overall effectiveness of the products is very good. During my two months with the two natural test boosters I felt increased strength and libido. These are the two biggest indicators for me as far as test goes. I know when dieting those seem to be the two things that are difficult to keep in tact. Overall I lost a few lbs and gained some lean mass and isn't that what we are all here for?

I want to thank everyone from Molecular Nutrition who has kept up with me. You guys have a great company and l look forward to hearing great things from you in the future. Good luck with all your future endeavors. Thanks again.

[fitcopforlife]

My trial of the Molecular Nutrition Products is at an end. My review of the overall effectiveness of the products is very good. During my two months with the two natural test boosters I felt increased strength and libido. These are the two biggest indicators for me as far as test goes. I know when dieting those seem to be the two things that are difficult to keep in tact. Overall I lost a few lbs and gained some lean mass and isn't that what we are all here for?

I want to thank everyone from Molecular Nutrition who has kept up with me. You guys have a great company and l look forward to hearing great things from you in the future. Good luck with all your future endeavors. Thanks again.

Awesome final review Paul, really glad you liked the Test Factor and X Factor Advanced. Good luck in all of your goals and keep up the hard work.

[fitcopforlife]

Hope your weekend was well, BRB checking threads to see how Layne did last night.

[SwolenONE]

Paul be sure to add that review to the store and to the product review-help out section.

Glad you enjoyed the stack as much as everybody else, it means a lot coming from a man of your stature.

[InsanityGuy]

Paul be sure to add that review to the store and to the product review-help out section.http://bestcasinogamingonline.com/crunk/4/sig.jpg


Glad you enjoyed the stack as much as everybody else, it means a lot coming from a man of your stature.

i think imma have to give this a shot now just from these reviews...looking for good results!

[fitcopforlife]

i think imma have to give this a shot now just from these reviews...looking for good results!

Sounds good man.