Paul's Quest into first Pro Qualifier

[fltallpaul]

Be careful Paul, sounds like you have what I have....some mongolian jungle rot.....hence the reason I missed work today....felt like a bus ran me over....it's weird b/c I went to bed at 9:30pm, woke up at 4:40am STARVING....hunger pains like I never had before....so I had breakfast at 5am then went back to sleep until 7:30....helped my wife get the kids ready for school then I was back to sleep by 8:30 and woke up at 12:30 for my dr. appointment. I got checked for flu and swine flu, both came back negative, but that doesn't mean I still don't have something....I felt like crap all day long, real fatigued and what not.

At any rate, I'm on Tamiflu from the Dr. and will be out again tomorrow....still feeling fatigued and hot and cold sweats. The Tamiflu should help with the aches in my body seeing as I can't take asprin (alergic to it). Remind me to tell you my god aweful story from today.....crap just went downhill from 12:30pm and on....

Get some rest and see a Dr. to get some meds...it'll help with the symptoms, even if it's just a little, it's better than feeling like you got hit by a steam-roller.

Luckily mine did not get this bad...some low energy, stomach discomfort and that's about it...I am back to myself today.

Hey man - feel better. We're definitely on for arms and traps on Saturday if you're up for it. keep me posted.

I am up for it for sure...feeling much better and ready to rock some tris\bis\traps!

Wish I could do that while sick. Hope you feel better.

If I wasn't in contest prep mode I would have stayed home...however...with only a limited amount of time I am not wasting one minute!

[fltallpaul]

Thursday September 10th, 2009

Went to the gym still recovering from the effects of whateve bug I had. My energy level started to return by mid day and I felt more like myself. Food was till giving me trouble but I hit all my numbers, just not sure how much of it actually stuck. Thursday was my high carb day and that usually means a sick pump in the gym. Well once we started working out I knew it was not going to be a good day for numbers. I felt off my game and realized I wouldn't be hitting any impressive stats so I figured I would use this day as one for new exercises and slow controlled form, held contractions and variety in rep schemes. I am not going to write down what I did because it was all over the place as far as numbers. Here are the exercises I used though.

Hammer Strength Low Row
Lat Pulldown
Hammer Strength Iso High Row
Cable Row
Cable Pullover

Incline Bench Press
Hammer Strength Flat Press
Incline DB Flyes

Machine Military Press
Machine Lateral Raise

I did alot of sets with greater than 10 reps and by the end my energy was non existant. Whatever energy I had recover during the day was gone before I got to chest. I have a feeling my food didn't digest properly either as the pump was just hard to come by. Way off from last week...perhaps a little dehydration as well.

Anyway...its done now, I also did 10 HIIT sprints on the bike and got a sweat going. We stopped at the store on the way home for some pepto and I hit a few shots like a Mexican in a Tequila factory on Cinco De Mayo....

Today I am back to normal....Thanks goodness...My energy is up, food is my friend and I look forward to thrashing my legs tonight....Going to really bring out some detail!

On another note...I am finally at the point in my prep where I am getting the questions about losing weight. No longer do I look like I fill my clothes out anymore...lol. Last year it bummed me out...this year I know it means I am just ahead of where I was last year...what a difference some experience makes...be prepared to be shocked at my pictures this weekend...big changes are being made on the road shreddville!

[CompRob]

Paul - you're back is ripped. Looking forward to an inspirational workout tomorrow. Great work!

[bballbrett5]

gettin' shredded mang! yeah didn't feel so good when i was prepping last and a good friend of mine who keeps it real said to me "You look a lot smaller". Kinda frustrating, but you know what you're workin with!

[fltallpaul]

Paul - you're back is ripped. Looking forward to an inspirational workout tomorrow. Great work!

Thanks buddy, great workout on Saturday...arms feels great. Great job with the fat loss. Let's get together and talk diet and cardio this week.

gettin' shredded mang! yeah didn't feel so good when i was prepping last and a good friend of mine who keeps it real said to me "You look a lot smaller". Kinda frustrating, but you know what you're workin with!

Yeah I learned last year to start buying some clothes that were more appropriate...i got some athletic fitting work shirts and get comments about getting bigger...I do have some clothes I can no longer wear though....gotta love this sport.

[fltallpaul]

Saturday Sept 12th, 2009

Close Grip Bench
185x12, 205x10, 205x10, 205x10

Preacher Curls
75x12, 85x10, 85x10, 85x10

Skull Crushers
115x10 4 sets

Hammer Curls
40x10, 45x10, 45x10, 40x10

Tricep Press Down Superset With Conc Curls
85x15\30x10 3 sets

DB Shrugs
85x12, 105x10, 105x10

Smith Shrugs
185x15 3 sets

Went to Gold's on saturday for a workout with Rob. I forgot how great the environment is over there. Well I didn't forget but I just don't think about it. After not feeling to well for a few days I started to feel 100% again by this day. I didn't go all out on my sets and concentrated on using perfect form, getting tons of Mind Muscle connection. I still used some good weight and will be stronger next week.

I am going to change all my lifts this week while sticking with the power\hypertrophy. I need a good change for the home stretch. I will still use my proven mass builders but I will be moving them around...using some new stuff as well.

Pictures coming soon...and some progress has been made.

[fltallpaul]

Update Pictures, 8 weeks out, weight is 208 before bed.

[fltallpaul]

Monday September 14th, 2009

Upper Body Heavy 70%

Wide Grip Pullups
BWx5 5 sets

Hammer Strenth Iso Low Row
230x8 3 sets

Incline Bench Press
185x5 5 sets

Flat DB Press
110x8 3 sets

Upright Row
65x8 3 sets

Close Grip Bench Press
225x8 2 sets

Preacher Curl
95x8, 105x8

Starting over with the power\hypertrophy split with some new lifts. I have a new partner training with me this week and if he can keep up for a few weeks it will come in handy on the heavy days. I felt really strong which is a bit frustrating on 70% days knowing I could probably push some good numebers but I just used impeccable form, slow slow tempo and worked the muscle. Diet is spot on right now as I am feeling lean and seeing new cuts, veins and shape every day...

[bballbrett5]

dude 8 weeks out and glutes/hams starting to come in. great work

[fltallpaul]

dude 8 weeks out and glutes/hams starting to come in. great work

Yes so far everything is going according to plan...I asked Layne if we should up my cardio, or lower my carbs and he told me no...haha...who does that? I just want to be the most conditioned bodybuilder at my shows!

[fltallpaul]

Tuesday September 15th, 2009

Lower Power 70%

Hack Squat
270x5 5 sets

Deadlift
225x5 5 sets

30 minutes LISS cardio

After being a little ill during the middle of last week I wanted to back off before pushing some heavy weight again. I will bump this workout up to 82.5% next week and see how it goes. I moved very fast between sets and went really slow on the reps...light weight always allows me to focus on the MMC.

On a side note I did some posing at home, noticed some glute and hamstring seperations that are new. At his point I think the fat is coming off my backside, where I have plenty to lose. I think this weeks pictures from behind are going to change drastically. I also went to bed at 206lbs and woke up at less than 204 which means I am about at my contest weight of last year. The difference this year is that my lifts are still very strong and I feel great with 8 weeks to go!

[fltallpaul]

Thursday September 17th, 2009

Wide Grip Pullups
bwx10 3 sets

Incline Bench DB Rows
70x10 3 sets

Iso lateral HS high Row
115x12 3 sets

Iso Lateral HS Low Row
115x15 3 sets

Cable Pullovers
80x15 2 sets

Incline Bench
225x10, 225x8, 215x10

Flat DB Press
80x12, 85x12, 85x12

Incline DB fly
35x15, 45x14, 35x15

Smith Shrugs
225x12 3 sets

DB Shrugs
85x12 3 sets

10 HIIT bike sprints

I tried a few new exercises for back and I found a winner. i have never used the incline bench for db rows before but it felt great. laying face forward and pulling the DB's up felt great and I am sure I will continue this for a while. Overall a great back\chest\trap workout. Ofcourse the refeed day with over 300 carbs always makes for some great pumps, vascularity and confidence. I think next week I may do chest first and use the energy from that do use more weight with chest movements.

[fltallpaul]

Friday September 18th, 2009

Leg extension\leg curl warmups

hack Squat
3 platesx10 4 sets

SLDL
185x12, 225x12, 225x12

Leg Press
4platesx12, 5platesx12, 6platesx12, 7platesx10/6x8/5x6/4x8/3x8 (crazy drop set, felt great)

DB Lunges
40x10 3 sets

Leg Extensions
180x15 3 sets

Single leg Curls
80x12, 90x10, 100x8

Met Rob at Gold's for a sick leg workout. got a great pump and worked really fast. It was great to have a training partner, did a few extra sets and pushed myself really hard. vascularity is coming out in my legs all over and it feels great...strength seems to be staying the same if not improving....Legs should be a strongpoint on stage...lots of seperation and detail.

[RUBICON19]

AWESOME new picks!!! You will be SHREDDED!

[fltallpaul]

AWESOME new picks!!! You will be SHREDDED!

Thanks man that is what I have been working for all year...one show, long slow diet...leave no doubt!

[fltallpaul]

Saturday September 19th, 2009 11am

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

Skull Crushers
115x10, 115x10, 95x10

Cable Press Down
80x15, 80x15, 80x13

Preacher Curl
75x10, 95x10, 85x10, 85x10

Incline Bench Db Curls
35x10 3 sets

Hammer Curls
50x8, 45x10

Cable Concentration Curls SS close grip pushups
20x10\20 3 sets non stop


Saturday morning workout with my buddy Sean. Woke up today at a new low weight of 202.8. I am clearly leaner and it just keeps getting better and better each week. I felt strong to start but I am clearly losing some of my endurance for heavy lifting which I am ok with so long as I keep looking like a vascular freak!

[RUBICON19]

Thanks man that is what I have been working for all year...one show, long slow diet...leave no doubt!

Thats the way!!!

Best of luck!

[CompRob]

Legs on Friday was killer. Still sore even today. Thanks man. Looking forward to the next one.

[fltallpaul]

Thats the way!!!

Best of luck!

Thanks Rubicon...7 weeks to go...

Legs on Friday was killer. Still sore even today. Thanks man. Looking forward to the next one.

Yeah me too, I have a new workout schedule with starting school again for the next 6 weeks. We should still be able to workout on weekends together.

[fltallpaul]

Saturday 4pm

Seated DB Press
75x10, 85x10, 90x10

DB Side Lateral Raise
25x12 3 sets

Seated Machine Lateral Raise
80x15 3 sets

Reverse Pec Dec
130x5 3 sets

10 HIIT sprints

I split up my workout this day since I had the time to do it. I felt like getting my shoulders some time for themselves. Lately my shoulders have been the last thing to get hit and that usually means less strength and endurance. This deep into prep I am just trying to make sure I don't slack and so on the weekend I am going to start using two a days when I can.

My new workout schedule is also going to be
Mon-off
Tuesday-heavy upper
Wednesday-heavy lower
Thursday-abs\calves
Friday-Back\Chest\traps hypertrophy
Saturday-legs hypertrophy
Sunday-arms\shoulders hypertrophy

I have 6 weeks of class left until I am finished with my Master of Business Administration program, 7 weeks until my first contest of the season....this will be a great month of November!

[bballbrett5]

wow an MBA and a pro card, huh ?

[fltallpaul]

wow an MBA and a pro card, huh ?

Well if everything goes to plan...It could be a very good end to 2009. Then I will set some new goals.

[fltallpaul]

I still have lots of work to do on my posing but I set up a new mirror and will be practicing much more this final 7 weeks. These were taken Sunday night and for fun I tried on my posing trunks. I am slightly better than my stage condition from last years NPC show but still have a ways to go this year. Posing, color, get lean....all thoughts when I look at these. All in time but I am happy with where I am this far out.

[fltallpaul]

Tuesday September 22nd, 2009

Upper Body Heavy 80%

Wide Grip Pullups
BW+20x5 4 sets

T-Br Row
190x8 3 sets

Incline Bench Press
215x5 4 sets

Flat DB Press
120x8 3 sets

Lateral Machine Raise
135x8, 140x8

Close Grip Bench Press
225x8, 225x7

Preacher Curl
115x8, 125x5

Well contest prep has officially kicked in. I was a moody tired grump SOB all day. Every time I ate I just got hungrier, and every time I had to do something I have frustrated. On and on the day went. I kept myself busy at work which helps time move but man...its getting rough.

Got home and had meal #5 pre workout....still not feeling it, hit the Vasocharge, still not feeling it...get in the gym and move some weights...finally feel good. It's like a switch in my body when I am in the gym I am fine, get outside and its back to grumpy hungry Paulie.

My friend Sean worked out with me again, It's really great to have a training partner at this point in my prep as my strength is decreasing. I can still get some good reps without worrying about it too much. Overall I felt strong in the gym, next weeks lifts should be fun as we venture into some heavier weights. Tonight is heavy lower with hack squats and deadlifts. Lately I have been looking forward to cardio as it has been taking the fat off my body. Less than 7 weeks, I think caffiene is going to be placed in an I-V and on a permanent drip.

[Nicole]

I know what you mean about flipping a switch when you get to the gym. I am right there with ya buddy.

It's getting closer every day, hang in there!

[fltallpaul]

I know what you mean about flipping a switch when you get to the gym. I am right there with ya buddy.

It's getting closer every day, hang in there!

Yeah no doubt I will hang in...my goals are set in stone and I am not going to have doubts. My only thing is at this point the gym becomes more of a job than pure enjoyment...but I can deal for a few weeks.

Thanks and see you in 8 weeks or so.

[fltallpaul]

Wednesday September 23rd, 2009

Lower Power 80%

Deadlift
275x5 4 sets

Hack Squat
320x5 4 sets

30 minutes cardio

Simple but very effective workout tonight. I did alot of warming up with leg extension and curls and quite a few warmup sets too. My energy felt pretty low throughout the workout but I just pushed through. Hacks were tough after deadlifts, I focused on really getting my butt down and firing my legs on deads and they felt great. Not sure how much strength I am going to have next week. Deadlifts were easy but the hack was tough. I should have a partner next week too help.

Tonight is abs\calves and posing...Friday is a refeed and should be good for some energy...been tough to come by this week.

I am really looking forward to the Olympia this year...kinda wish I had gone now, next year I think Misty and I will attend when we are not in contest prep, then we can enjoy Vegas as you should.

Personally I am rooting for Jay to come in at his best and see what happens. If he loses at his best then oh well, Wolf, Kai, Phil, Dexter or even Victor could pull it off...and Branch is always a freak. Top 10 at this show are going to be sick...I didn't even mention Tony Freeman...wow.

[bballbrett5]

i don't know man i don't see any glaring flaws in your posing...looks solid!

[fltallpaul]

i don't know man i don't see any glaring flaws in your posing...looks solid!

Thanks, I feel like my posing is alot better than last year. I just need to work on little things...the pics for the camera usually look good as I can see myself as they are taken. Real posing there is no mirror...only audience members and judges...

[robertfah]

Hey Paul,

Just saw your latest progress pics of your back....looking awesome man! Your back looks shredded....and you still have what 5-6 weeks left? I can't image how it will look then.