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  1. #61
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    13 weeks out. 214lbs


    Last year 12 weeks out, 217lbs





    Thursday August 13th, 2009

    Tbar Rows
    4platesx10 3 sets

    Wide Grip Pullups
    bwx10, bw+20x10,bwx10

    Low Cable Row
    105x12, 120x12, 120x12

    High Cable Pulldown Narrow grip
    160x12, 170x10, 160x12

    Pullover Machine
    180x15 2 sets

    Incline DB Press
    100x10, 110x8, 110x8

    Flat Bench
    225x10, 245x10, 225x10

    Fly Machine
    90x12, 90x10, 70x8 drop30x10(burn)

    Seated DB Press
    65x10 3 sets

    DB Lateral raise
    20x12, 20x12, 20x12-15x5-10x5-5x10

    10 HIIT sprints on the bike

    I moved very quickly through this workout and focused on getting really solid contractions. I held each movement and got a really great MMC on each exercise. My back felt thick and my chest was seriously pumped. My post workout posing practice was amazing as my bodyfat has dipped and my muscles were full. Saturday will mark 12 weeks out and I am really happy with where I am at. Later today is legs and I look forward to taking them to task and doing some damage. I moved to a new location so I am back at LA Fitness but working out with Misty has been great this week. Even just having her around for a spot or two makes a huge difference. Plus I get to really watch her train as well and make sure she is using good form. She has put so much muscle on her legs and back in the last few weeks that I know when she has a calorie excess she is going to explode!
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  2. #62
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Friday August 14th, 2009

    Hack Squat
    3platesx10, 3platesx10, 3plates+25x10

    Leg Extensions
    250x10, 270x10, 290x10

    Leg Curls
    140x12, 155x12, 155x12

    Stiff Legged DL
    225x10 3 sets

    Cybex Leg Press
    6platesx12, 7platesx10, 7platesx10

    DB Lunges
    35x10, 35x10, 60x6


    I took a slightly different approach tonight and put the extension and curls ahead of most things to pre exhaust. I wanted to use perfect form and go really slow. Although I did pre exhaust I still had my strength. Overall a great leg workout as we moved really fast and pushed hard on all exercises. I am sore today so I know I did some good work.
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  3. #63
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Saturday August 15th, 2009

    Skull Crushers
    125x8 4 sets

    Preacher Curl
    95x8 4 sets

    Overhead Cable Extensions
    75x12 3 sets

    Seated Incline DB Curls
    35x10, 40x10, 35x10

    Single Arm DB Extensions overhead
    35x12, 40x9, 35x9

    Hammer Curls
    40x10, 45x8, 40x10

    DB Shrugs
    80x12, 120x6, 90x12

    Smith Shrugs
    225x12 3 sets

    Good Saturday AM workout.
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  4. #64
    Grow Time Frankdaddy's Avatar
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    Comparisons from last years prep from now is amazing, and knowing you are 3-4lbs lighter? WHile looking bigger is GREAT improvements discovered already. Strength is good on a lot of these workouts, and you are in a good position to roll right into the show in shape. Are you just competing once this year or a few times?
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  5. #65
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Frankdaddy View Post
    Comparisons from last years prep from now is amazing, and knowing you are 3-4lbs lighter? WHile looking bigger is GREAT improvements discovered already. Strength is good on a lot of these workouts, and you are in a good position to roll right into the show in shape. Are you just competing once this year or a few times?
    Two pro qualifiers in November and that should be all for me this go Round
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  6. #66
    Thank you based god bballbrett5's Avatar
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    Yeah you looked great last year, but this year is like
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  7. #67
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Sunday was on off day from the gym but I still ran my sprints and did alot of stuff around the house, cleaned the car, helped Misty get the food ready for the week and took some update pictures. The new house has some different lighting so we messed around with places to take pictures. I am still sending Layne my pictures with the flash but I had some fun last night with the overhead recessed lighting.



    Obviously the lighting makes a bit more dramatic effect. I am down to 212.5 at night and under 210 in the morning. 12 weeks out and its time to start getting nasty!

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  8. #68
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by bballbrett5 View Post
    Yeah you looked great last year, but this year is like
    Well I spent plenty of time making sure that this was the case, thanks Brett!
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  9. #69
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    August 17th, 2009

    Upper Body Power 70%
    Tbar Rows
    195x5 5 sets

    Hammer Grip Cable Pull Downs
    180x8, 195x8, 205x7

    Incline Bench Press
    195x5 5 sets

    Flat DB Bench
    110x8, 120x8, 120x6

    Leaning Side Lateral DB Raise
    25x10 3 sets

    30 minutes LISS

    I am starting the power\hypertrophy split over but not going to a full deload. Instead starting at 70% and will do this for two weeks in a row, then start upping the numbers. I did not do tri's or bi's since they were so sore from Saturday still. I may hit them tonight with a quick power movement after hacks and deads since 70% is not terribly difficult.

    Here are the numbers I am using for my 5 rep PR's to break.
    Tbar Row - 270lbs(6plates)
    Incline Bench - 285
    Hack Squat - 450(5plates per side)
    Deadlift - 375

    I am not sure where my strength will be in 5 weeks when I am going for these numbers but right now I feel great so why not see what I can do?
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  10. #70
    Registered User backherms's Avatar
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    Nice workout. Your strong as hell.

    Wow, you've made so much improvements from last your. Great job.
    *I don't f*cking care who else is competing, what they are doing.....i just know that im going to work so much harder than them its not even comparable, bring it."
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  11. #71
    Till I Collapse jked4life's Avatar
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    I read through your last prep journal and I have to say it was very inspiring! I kind of saw it after the show, so I don't know if I ever posted there. When I saw this one, I'm sub'd for sure.

    It's nice to see another tall guy really fill out a big frame. It's not easy! You've done a fantastic job. It looks like you are in a pretty good postition for 16 weeks out.
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  12. #72
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by backherms View Post
    Nice workout. Your strong as hell.

    Wow, you've made so much improvements from last your. Great job.
    I have added a lot of strength to my workouts but I feel I am far from close to reaching my potential. Thanks alot, I have worked hard this year and I am hoping it pays off on stage.

    Originally Posted by jked4life View Post
    I read through your last prep journal and I have to say it was very inspiring! I kind of saw it after the show, so I don't know if I ever posted there. When I saw this one, I'm sub'd for sure.

    It's nice to see another tall guy really fill out a big frame. It's not easy! You've done a fantastic job. It looks like you are in a pretty good postition for 16 weeks out.
    I am 11.5 weeks out as of today, started my diet at 24 weeks and been a slow steady cut with some solid strength retention. Being tall is only a disadvantage is you believe it is!
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  13. #73
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    August 18th, 2009

    Lower Power 70%
    Hack Squat
    325x5 5 sets

    Deadlift
    265x5 5 sets

    Tricep Extension Machine
    155x10, 170x8, 185x8

    Preacher Curl
    95x8, 115x5, 115x5

    30 minutes LISS

    Week one of the lower power workout and everything felt great, especially the deadlifts. All the sets were raw and I really focused on getting my butt down, head up and keeping my back flat. I added the arm exercises since last night those bodyparts will still a bit too sore from Saturday. Tonight is an off day from lifting but I will do calves, abs and some posing. For the next 80 days there are no off days!
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  14. #74
    Grow Time Frankdaddy's Avatar
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    Originally Posted by fltallpaul View Post
    August 18th, 2009

    Lower Power 70%
    Hack Squat
    325x5 5 sets

    Deadlift
    265x5 5 sets

    Tricep Extension Machine
    155x10, 170x8, 185x8

    Preacher Curl
    95x8, 115x5, 115x5

    30 minutes LISS

    Week one of the lower power workout and everything felt great, especially the deadlifts. All the sets were raw and I really focused on getting my butt down, head up and keeping my back flat. I added the arm exercises since last night those bodyparts will still a bit too sore from Saturday. Tonight is an off day from lifting but I will do calves, abs and some posing. For the next 80 days there are no off days!
    80 days doesnt seem like much, but it will fly by as you know so take every second to push forth the prep, but staying focused on everything else as well. 24 weeks is a long time, and you are coming in nice and slow for sure. Im lookign forward to seeing the improvements you have made and also your wifey doing her first time on stage as well.

    Also I like messing with the lighting as well at the house or gym, even though the lighting we enjoy seeing in the mirros usually do not show up as well on camera as it does in person unfortunetly
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  15. #75
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by Frankdaddy View Post
    80 days doesnt seem like much, but it will fly by as you know so take every second to push forth the prep, but staying focused on everything else as well. 24 weeks is a long time, and you are coming in nice and slow for sure. Im lookign forward to seeing the improvements you have made and also your wifey doing her first time on stage as well.

    Also I like messing with the lighting as well at the house or gym, even though the lighting we enjoy seeing in the mirros usually do not show up as well on camera as it does in person unfortunetly
    When I say 11 weeks it sounds like I have a long time...when I say 80 days I feel like I am behind. When I feel like I am behind I work even harder. I think the next few lbs of fat that come off are really going to make a huge difference...I am at a point where I am noticing every lb and its fun.

    Misty is my girlfriend...and an awesome one...her first show is a first for me as well...I am learning all about the world of figure...before they were just girls in my way back stage.
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  16. #76
    Registered User backherms's Avatar
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    On your hypertrophy days, do you goto failure on your sets?
    *I don't f*cking care who else is competing, what they are doing.....i just know that im going to work so much harder than them its not even comparable, bring it."
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  17. #77
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by backherms View Post
    On your hypertrophy days, do you goto failure on your sets?
    Not usually but if I do its the last set per exercise. I try to stay one or two reps short of failure but its hard for me to back off usually. The last exercise per set is pretty much to failure.
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  18. #78
    Registered User backherms's Avatar
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    Originally Posted by fltallpaul View Post
    Not usually but if I do its the last set per exercise. I try to stay one or two reps short of failure but its hard for me to back off usually. The last exercise per set is pretty much to failure.
    Thanks man, I appreciate it.

    I don't mean to ask dumb questions, but I'm trying to learn. So say your doing chest, and you're doing Incline, Flat, and Pullovers. Would you go to failure on the last set for every exercise or just the last set of the last exercise?

    Thanks again.
    *I don't f*cking care who else is competing, what they are doing.....i just know that im going to work so much harder than them its not even comparable, bring it."
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  19. #79
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by backherms View Post
    Thanks man, I appreciate it.

    I don't mean to ask dumb questions, but I'm trying to learn. So say your doing chest, and you're doing Incline, Flat, and Pullovers. Would you go to failure on the last set for every exercise or just the last set of the last exercise?

    Thanks again.
    Usually the last set of each exercise...although the last exercise on hypertrophy day I try to get 15 reps per set so I am pretty gassed and may use short quick reps to get the blood in.

    Its hard for me to do anything other than 5-8 really heavy good reps but its good for me to change things up so going lighter on hypertrophy days is a nice change. You just have to find what works for you...and don't get stuck doing the same thing for too long. Check out Derek's Tri-Phase...I loved that and will be doing that after my shows.
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  20. #80
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    Originally Posted by fltallpaul View Post
    Usually the last set of each exercise...although the last exercise on hypertrophy day I try to get 15 reps per set so I am pretty gassed and may use short quick reps to get the blood in.

    Its hard for me to do anything other than 5-8 really heavy good reps but its good for me to change things up so going lighter on hypertrophy days is a nice change. You just have to find what works for you...and don't get stuck doing the same thing for too long. Check out Derek's Tri-Phase...I loved that and will be doing that after my shows.
    Thanks man. I wish I could rep you again, but I'm on spread.
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  21. #81
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    Originally Posted by fltallpaul View Post
    I have added a lot of strength to my workouts but I feel I am far from close to reaching my potential. Thanks alot, I have worked hard this year and I am hoping it pays off on stage.



    I am 11.5 weeks out as of today, started my diet at 24 weeks and been a slow steady cut with some solid strength retention. Being tall is only a disadvantage is you believe it is!
    Sorry, I must have been looking at one of the older posts. I like the slow and steady method of cutting to really keep that hard earned muscle. 24 weeks sounds like a lot but I can imagine that it doesn't feel that long when you want to be completely dialed in on a certain date. I like the attitude too. You can't control genetics or whoever else shows up, you can only control your attitude and preparation.
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  22. #82
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    Originally Posted by backherms View Post
    Thanks man. I wish I could rep you again, but I'm on spread.
    no need those things mean very little to me, but appreciated none the less!

    Originally Posted by jked4life View Post
    Sorry, I must have been looking at one of the older posts. I like the slow and steady method of cutting to really keep that hard earned muscle. 24 weeks sounds like a lot but I can imagine that it doesn't feel that long when you want to be completely dialed in on a certain date. I like the attitude too. You can't control genetics or whoever else shows up, you can only control your attitude and preparation.
    It's a very strange sport...work for year and years to get on stage for a few minutes and compete against someone and let others judge who wins...I worry about what I can control, not what I can't!
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  23. #83
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    Thursday August 20th, 2009

    Tbar Rows
    190x10 3 sets

    Wide Grip Pullups
    BWx10, BW+25x8, BWx10

    HS Low Row
    190x12 3 sets

    High Cable Narrow Grip Pulldowns
    170x10, 160x12, 145x15

    Cable Pullovers
    90x12 2 sets

    Incline Bench Press
    185x10, 225x9, 215x10

    Flat Bench
    225x10 3 sets

    Incline DB Flyes
    45x12 3 sets

    DB military press SS W Lateral DB Raise
    60x10, 20x12 3 sets

    10 HIIT sprints

    We didn't get to the gym until after 8 since Misty had to work late. This gave me a chance to have a great refeed all day before the gym. I wore a tank under my tshirt and worked up a sweat before removing it. My body has really changed since last year, I am much fuller overall and my back and arms have come up so much. I really can't wait to get on stage this year and see the changes. Every week I am gaining more and more confidence. I think my update pictures this Sunday should really show some progress. Today I woke up at my lowest weight yet and that was post refeed. Leg workout tonight and I know its going to rock...I watched A Week in the Dungeon to get myself pumped.

    Tomorrow is the NPC Florida State Championships in Orlando and I am going to root for my friend Shareef, also a client of Layne's. Misty is also going to get a good idea of what to expect as she is only 7 weeks out from her debut...and I have to say she is looking pretty amazing herself.
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  24. #84
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    week in the dungeon ftw!

    awesome job on your end, and keep up the updates with Misty...I'm interested to see how much ass she'll kick as a prelude to your domination
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  25. #85
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    Friday August 21st, 2009
    Leg Extensions
    270x10, 290x10, 290x10

    Single Leg Curls
    50x12, 60x12, 60x12

    Hack Squat
    3platesx10, 3platesx10, 3plates+25x10

    Stiff Legged DL
    225x10 2 sets, 245x10

    Cybex Leg Press
    6platesx12, 7platesx12, 7platesx12

    DB Lunges
    35x10 3 sets

    Leg Extentions SS Leg Curls 3 sets to 15 non stop...burn baby burn.


    Another week closer to the show and my legs are feeling better every week. My hamstrings are alot better this year but have alot of room to grow. Hacks and leg press were nice and deep recruiting every fiber of my legs and have left me nice and sore today. This workout included very little rest as we got in late and moved fast, back and forth all the way through. As my conditioning improves my endurance on leg day improves, I threw in some non stop extension and curls at the end to really ensure destruction and rebuild!

    on another note I am sitting on my couch in my new house watching the Bucs pre season game. I can't tell you how at home I feel right now. Just got home from the gym and looking forward to relaxing at home tonight.
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  26. #86
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    Saturday August 22nd, 2009

    Skull Crushers
    125x8 4 sets

    Preacher Curl
    95x10, 95x8 3 sets

    Overhead BD Extensions SS with Hammer curls
    35x10/45x10, 45x10/45x10, 45x10/45x1-

    Cable Press Down SS with Concentration Curls
    95x12/30x12 3 sets

    DB Shrugs
    100x10 3 sets

    Smith Shrugs
    225x12, 275x10, 295x10, 295x10

    After attending the NPC Florida State Championships it was not tough to get ready for this workout. I saw alot of great physiques and felt inspired to get on stage. I also took note of the how good the guys on stage are who are lean, prepared to pose well and have great color. So many get on stage without the entire package. This will not happen to me, I will do everything i can and be well prepared.
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  27. #87
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    Last night I went in the gym for some HIIT cardio and hit abs and calves hard and fast. The cardio started easy but got tough quickly. My RPM's are getting crazy as I may have to increase the level from 12. Last night I was over 150 on the RPMS. Half way through it got a lot tougher but I may try increasing the tension.

    After a great day in which Misty and I made breakfast, first time using egg whites from a carton, saw the movie District 9 and really enjoyed it, we hit the gym and took some update pictures for Layne. Here are my 11 week out pictures. I think I see some hamstring coming in...






    Back in action tonight with Upper Body power and 30 minutes LISS cardio.
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  28. #88
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    Monday August 24th, 2009

    Upper Body Power 70%

    Tbar Rows
    205x5 5 sets

    Wide Grip Pullups
    BW+25x8, x8, x6 drop weight x5

    Incline Bench Press
    195x5 5 sets

    Flat DB Bench
    110x8, 120x8, 120x8

    DB Lateral Raise
    40x5 3 sets

    Single Arm DB Tricep Extensions overhead
    50x8, 50x6

    Standing Barbell Curl
    135x5, 115x8

    30 minutes on the bike, level 12 just over 8 miles.

    Basically a repeat of last Monday's workout. Instead of dropping my % to 55 I just did two weeks at 70% and next week will up it to 82.5% on the tbar rows and incline press. All my lifts feel good still and I have to say I am very happy with how my strength is in the gym. Seems like I have held on to alot during this prep. Inside of 11 weeks now and I am getting anxious, the diet is kicking in as well as my bodyfat dips lower my hunger starts to become more apparent between meals. Tonight is heavy lower with hacks and deadlifts...and more cardio. Should be in and out pretty quick.
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  29. #89
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    Tuesday August 26th, 2009

    Power Lower 70%

    Hack Squat
    360x5 5 sets(4plates per side)

    Deadlift
    275x5 5 sets

    Leg Extension
    300x8, 300x8

    Standing Single Leg Curl
    70x8, 70x8

    30 minutes LISS on bike

    After coming home and falling asleep I knew I had to get ready for a good workout. I had a good pre workout meal and downed some VasoCharge and headed off with Misty. Misty has been bothered by a tight hamstring so we did an extended warmup with walking, leg extensions and leg curls. By the end she felt great and I was ready to move some good wieght. All the sets were actually very easy so I look forward to piling on some wieght during 82% power days. Tonight I think we are going to take the day off from the gym and enjoy being home. Friday is going to be a long day for me since I will be driving to Ft. Lauderdale after work for the weekend. I will get up at 5am for my leg workout...if Marc Lobliner can do all he does..it should be no problem for me. This way it will be out of the way so I can enjoy Friday night with my friends and hit the beach Saturday.

    I am also going to meet up with Eric Broser to work on my posing. Less than 11 weeks...every day counts!
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  30. #90
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    Awesome work Paul....seems like every day you're getting leaner and leaner and it really shows.
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