Paul's Quest into first Pro Qualifier

[bballbrett5]

sometimes I get such a pump that I FEEL like I could stand next to anyone and that whichever body part must be HUGE...but a quick glance in the mirror brings me back down to earth

[fltallpaul]

sometimes I get such a pump that I FEEL like I could stand next to anyone and that whichever body part must be HUGE...but a quick glance in the mirror brings me back down to earth

lol yeah I know the feeling...bring on Cutler!

[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,

[BigStew]

Just followed up on your workouts, been super busy with work, Got your message on ******** and yes I will be in Town my Mom is coming down for the Patriots VS Dolphins game.....
Your Training seems to be going great man


How you liking the house?

[fltallpaul]

Just followed up on your workouts, been super busy with work, Got your message on ******** and yes I will be in Town my Mom is coming down for the Patriots VS Dolphins game.....
Your Training seems to be going great man


How you liking the house?

I will be going to the FSU Miami game on Saturday afternoon and then have a birthday party at night. I will be down friday night and staying on the beach so it would be great to catch up.

My house is great, still getting things done but I am very happy.

[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.

[robertfah]

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.

Nice numbers Paul.....soon enough the weather will be cooler and night time activities will be very welcoming. It's no ttoo bad now but still a little too hot.

[FrmrHoss]

200 yard sprints sound brutal. I once got in my mind that it would be a good workout to run 8 400m sprints. After 4, I threw up and called it a day.

[adamjohn32]

at home ran 5 200 yard sprints

... and woke all my neighbors up as they thought there was a galloping beast outside coming to pillage their homes, haha

[BigStew]

I will be going to the FSU Miami game on Saturday afternoon and then have a birthday party at night. I will be down friday night and staying on the beach so it would be great to catch up.

My house is great, still getting things done but I am very happy.

Sounds great man...Might have to look into picking up some tix for that game as well

We will definitely catch up and maybe even get some workouts in

[fltallpaul]

Nice numbers Paul.....soon enough the weather will be cooler and night time activities will be very welcoming. It's no ttoo bad now but still a little too hot.

Yeah i look forward to less humidity and more cool evening breezes.

200 yard sprints sound brutal. I once got in my mind that it would be a good workout to run 8 400m sprints. After 4, I threw up and called it a day.

Sprints weren't that bad. I didn't go all out as it was my first day doing them. I was going to do 10 but stopped at 5...my dog was also very tired as she ran with me, lol.

... and woke all my neighbors up as they thought there was a galloping beast outside coming to pillage their homes, haha

lol no I ran across the grass field so I was stealthy!

Sounds great man...Might have to look into picking up some tix for that game as well

We will definitely catch up and maybe even get some workouts in

Ok I will let you know when we get closer what's up!

[robertfah]

... And woke all my neighbors up as they thought there was a galloping beast outside coming to pillage their homes, haha

roflmao.......

[fltallpaul]

roflmao.......

Don't encourage that behavior!

[BigTyTheShark]

tearing up the back with that workout great work man gets me motivated

[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.

[deltpecx]

Squats
275x5, 4 sets


Week two of heavy squatting and things started really slow. The first set felt a little heavy....

Haha! A little heavy for you...uber heavy for me...

[BigTyTheShark]

damn man once again ridiculous!

[FrmrHoss]

Do you regularly stiff-leg more than you squat, even after doing a set of squats?

[RUBICON19]

sometimes I get such a pump that I FEEL like I could stand next to anyone and that whichever body part must be HUGE...but a quick glance in the mirror brings me back down to earth

A quick glance in this journal brings me back down to earth..

[BigStew]

You will be up to 405 in no time....

How is the wieght coming along...I know you mentioned in the past you were looking to lean up a bit

[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.

[fltallpaul]

Friday September 17th

Hack Squats
360x10, 450x10, 450x8

Squats
225x10, 225x10, 225x12

Cybex leg Press
540x12, 630x12, 720x8 drop 540x10

Single Calf press SS with Single Leg Curl
270x12\80x12 4 sets

SLDL SS with Seated Calf Press
225x10\180x15, 245x10\180x15, 265x10\180x15

Leg Extension
190x12, 3 sets

Great workout with Adam, really fast pace after the heavy hack squats and I am really sore two days later, always a good sign.

Saturday September 11th, 2010

Seated Incline DB Curls SS with skull Crushers
40x12\110x12 3 sets

Hammer Curls SS with HS Tricep Dip
50x10\270x12 3 sets

Cable concentration curls SS with Tricep Press
40x12\195x12 3 sets

Hammer Strength Military Press SS with barbell shrugs
180x12\225x12, 3 sets

DB Shrug SS with Side Lateral Raise
100x12\30x12, 3 sets

Side Lateral Raise Machine
90x15, 3 sets

Worked out alone on Saturday evening and completed the entire workout in 45 minutes. I dropped the weights in a few instances to make sure I could keep the pace up. My enduracnce continues to improve with each week and I am starting to get in good shape as I push myself harder each week.

[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.

[fltallpaul]

tearing up the back with that workout great work man gets me motivated

Back day gets me excited...I picture all the best backs and visualize mine right beside them.

Haha! A little heavy for you...uber heavy for me...

Heavy is all relative...its was heavy for me but its getting heavier each week!

damn man once again ridiculous!

Thanks I gotsta get my grow on...

Do you regularly stiff-leg more than you squat, even after doing a set of squats?

Yes my hamstrings are the strongest part of my leg, hopefully as I improve my squat everything gets a bit more even.

A quick glance in this journal brings me back down to earth..

Thanks Rubicon, just trying my best to not be out worked.

You will be up to 405 in no time....

How is the wieght coming along...I know you mentioned in the past you were looking to lean up a bit

Woke up today at 236.7 which is the lowest I have been in a few months. All I have been doing is just dieting a little better and I think my high speed hypertrophy days are keeping my heart rate up. I am almost scared to start a cardio routine, lol.

[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!

[RUBICON19]

Nice job on the squats! I am sure that 315 will go right up for 10 SOON!

[BigTyTheShark]

crazy on the sldl brutha! ridiculous

[fltallpaul]

Nice job on the squats! I am sure that 315 will go right up for 10 SOON!

Yeah I feel it coming, I just wish I would have pushed out past 5 but that is all I had in my head. Next time! Thanks.

crazy on the sldl brutha! ridiculous

Thanks, they are coming along and hopefully when i switch back to Deadlifts those will be improved as well.

[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.

[robertfah]

Enjoy the time off. Even though it's only a couple of days, it's nice to get away every once in a while and relax.