Paul's Quest into first Pro Qualifier

[fltallpaul]

Monday December 13th, 2010

HS Preacher Curl
115x6, 125x6

Skull Crushers
155x6, 175x4

Incline Seated DB Curls
50x6, 60x6

HS Dip Press
320x6, 360x6

HS ISO Low Row
180x10(7 sets) 30 seconds rest between sets.

Arms and a little back pump for Monday and it was a fun workout. We are sticking with the two heavy working sets for now and enjoying it. Hit a new PR using 175 on the skull crushers...got two solid reps before Adam had to spot the second two. Seated DB Curls with 60 also felt pretty good. I also threw in 15 minutes of cardio to finish it off. Cold Florida weather right now so keeping bundled up to and from the gym. Tonight is meant to be a leg day but I am not sure how my hammy is feeling so I am going to meet Adam and just go through some warmups and see if I feel anything bothering me. I will do some cardio and abs regardless but hopefully I can atleast get some blood moving through my legs.

[ScottishMark]

Monday December 13th, 2010

Skull Crushers
155x6, 175x4

Dayumm.

[NaturalLoco]

lol @ skull crushers .. srs weight there; very inspiring

[FATHER FLEX]

Oh HELL no on those skull crushers...Those are like heavy enough to actually crush a skull. LOL

[fltallpaul]

Dayumm.

lol @ skull crushers .. srs weight there; very inspiring

Oh HELL no on those skull crushers...Those are like heavy enough to actually crush a skull. LOL

I guess next time they come up I will get a video of them...I was pretty excited. It was 3 quarters per side.

[bballbrett5]

no elbow problems with those either, eh? killin it, paul

[adamrochester]

Monday December 13th, 2010

HS Preacher Curl
115x6, 125x6

Skull Crushers
155x6, 175x4

Incline Seated DB Curls
50x6, 60x6

HS Dip Press
320x6, 360x6

HS ISO Low Row
180x10(7 sets) 30 seconds rest between sets.

Arms and a little back pump for Monday and it was a fun workout. We are sticking with the two heavy working sets for now and enjoying it. Hit a new PR using 175 on the skull crushers...got two solid reps before Adam had to spot the second two. Seated DB Curls with 60 also felt pretty good. I also threw in 15 minutes of cardio to finish it off. Cold Florida weather right now so keeping bundled up to and from the gym. Tonight is meant to be a leg day but I am not sure how my hammy is feeling so I am going to meet Adam and just go through some warmups and see if I feel anything bothering me. I will do some cardio and abs regardless but hopefully I can atleast get some blood moving through my legs.

another mass weight with the skulls !! vid this for sure man

[robertfah]

Monday December 13th, 2010

Skull Crushers
155x6, 175x4

I had to do a double look on this one....are you serious? That's some serious freakin' weight....gotta catch that on vid next time.

[fltallpaul]

no elbow problems with those either, eh? killin it, paul

Yeah I will get a video next week...no problems at all.

another mass weight with the skulls !! vid this for sure man

I had to do a double look on this one....are you serious? That's some serious freakin' weight....gotta catch that on vid next time.

Yeah never tried that much and it was pretty tough...but not that much of a stretch after getting 165 for a few reps last week.

[fltallpaul]

Thursday December 16th, 2010

Flat Bench
315x10, 365x2

DB Shoulder Press
100x6, 110x8

Incline DB Fly
55x10, 65x10, 80x8

Superset Lateral Raise machine and Pec Dec
4 sets of each, 10-15 reps of varying weight, no rest between sets.

20 minutes of cardio

Simple Chest and shoulder workout but we got heavy in in the mutha. After a few warmups sets I felt really good so I thought I would try something I have never done before. I put 315 on the bar and told Adam I was getting 10. I was half kidding but once I started the reps kept coming and sure enough I got all 10 without a spot. I may have had one more but I was so happy with 10 I could have done a backflip. Never in my wildest dreams did I ever think I would be a guy who could lift that much weight for reps. It just reinforces what so many say....anything is possible if you really put all you have into your goals. I now know that my deadlift and squat are going to be sky rocketing in the near future...as soon as this knee issue is resolved I will be doubling efforts and really making more progress.

I woke up today at 239 and felt pretty lean as well. I am enjoying the cardio and plan to do more and more in the coming week. Adam and I are going to do a 6 week contest prep style of training and diet at the beginning of the year and really find out where we are. I am planning on getting below 230 and having some nice abs at that weight.

[FrmrHoss]

Yeah, I'm not really sure I know what to say to that.... 3 plates for 10 reps... monstrous. I think I would have just stopped whatever I was doing and watched in awe as you cranked those out. Well done.

[adamjohn32]

Flat Bench
315x10, 365x2

Vids or it didn't happen... LOL!

[ehlisl]

Tossing some serious weight around Paul! Great work on the 3 plates, then even following with 110's on shoulder press!

After the 6 week mock prep diet, whats next? Stage in 2011??

[fltallpaul]

Yeah, I'm not really sure I know what to say to that.... 3 plates for 10 reps... monstrous. I think I would have just stopped whatever I was doing and watched in awe as you cranked those out. Well done.

I will be honest...it felt pretty cool. I don't consider myself a strong guy but if I saw someone do 10 reps with 315 using the form and pace I did I would have been impressed. Thank you.

Vids or it didn't happen... LOL!

Well since you didn't have to spot me perhaps you could have made yourself useful and busted out the camera.

Tossing some serious weight around Paul! Great work on the 3 plates, then even following with 110's on shoulder press!

After the 6 week mock prep diet, whats next? Stage in 2011??

I was a little shocked I had that much juice in my shoulders still. After the 6 week mock prep I leave for Australia for 19 days. When I get back and full into training again I will decide but I most likely want another year to add size. After seeing the Pro's on stage its clear to me I have work to do....but I am also confident if I bring my best I can be competitive on the Pro stage....I don't want to just stand up there, I want to belong.

[NaturalLoco]

I will be honest...it felt pretty cool. I don't consider myself a strong guy but if I saw someone do 10 reps with 315 using the form and pace I did I would have been impressed. Thank you.



Well since you didn't have to spot me perhaps you could have made yourself useful and busted out the camera.



I was a little shocked I had that much juice in my shoulders still. After the 6 week mock prep I leave for Australia for 19 days. When I get back and full into training again I will decide but I most likely want another year to add size. After seeing the Pro's on stage its clear to me I have work to do....but I am also confident if I bring my best I can be competitive on the Pro stage....I don't want to just stand up there, I want to belong.

lol awesome! where abouts in aus you visiting? family, friends, holiday?

[deltpecx]

....Adam and I are going to do a 6 week contest prep style of training and diet at the beginning of the year and really find out where we are. I am planning on getting below 230 and having some nice abs at that weight.

In for the prep diet and training...Oh yeah and sick abs too!

[bballbrett5]

I was a little shocked I had that much juice in my shoulders.

I knew there was a reason you were getting 315x10...you're on dat dere cell-tech

[whatnow5]

315 for 10!! That is some sickness!!

[fltallpaul]

lol awesome! where abouts in aus you visiting? family, friends, holiday?

I land in Melbourne to visit on of my best friends and then we head to Perth for a weekend. I will be back in Melbourne after that for the remainder of the time and a wedding.

In for the prep diet and training...Oh yeah and sick abs too!

Yeah I am pretty excited and have actually already started hitting cardio and keeping diet more in check.

I knew there was a reason you were getting 315x10...you're on dat dere cell-tech

lol...i don't take Cell-Tech anymore...I use primaforce Creaform!

315 for 10!! That is some sickness!!

I was pretty excited...now I want to get 315 for ten on squats if only my knee would accomodate heavy leg training.

[fltallpaul]

Friday December 17th, 2010

Traps and Abs

4 sets HS Trap

4 sets DB Shrugs

4 sets upright rows

10 sets abs, leg raises, decline situps.

20 minutes cardio.

Friday was Adam's deadlift day. I am not ready to start deadlifting again as my back is still just a tiny bit tender. I did some light sets of 185 for 15 reps just to get my form down and get the body used to the motion. We also did some deficeit deads off a 4" platform. I really feel these help train the body how to properly perform a deadlift.

Tonight should be a great back workout and some more cardio. Everything is going well right now.

[deltpecx]

I land in Melbourne to visit on of my best friends and then we head to Perth for a weekend. I will be back in Melbourne after that for the remainder of the time and a wedding.

I am jealous of the trip to Perth. If I ever get to go Down Under that's on my list of must go to places.
My one training partner was in Melbourne over the summer.

[Ron Parmeter]

Sick workouts bro. I am thinking about doing a short diet session after the Holidays. Your ridiculously strong on chest. I am jealous. Keep up the great work and Happy Holidays!!

[fltallpaul]

I am jealous of the trip to Perth. If I ever get to go Down Under that's on my list of must go to places.
My one training partner was in Melbourne over the summer.

Thanks I have never been to Aus at all so its all going to be great. The bonus is one of my best friends is taking the entire time off while I am there so we can just mess about. The first weekend there is also a Bachelor Party...

Sick workouts bro. I am thinking about doing a short diet session after the Holidays. Your ridiculously strong on chest. I am jealous. Keep up the great work and Happy Holidays!!

You stay so lean year round that you probably don't need it, lol. I just like to get really big and move much heavier weights than I can when I am lean. Something about adding extra bodyweight really allows me to push weight I can't handle when lean. Perhaps its the extra leverage or even energy levels but I am very happy with my pressing. I am hoping to get my squatting and deadlifting to a similiar level. Have a great holiday too...I look forward to seeing how your show turns out with such a crazy guest poser!

[fltallpaul]

Monday December 20th, 2010

High Cable Row, Narrow Grip
240x6, 270x6(forced reps the last few)

Single Arm DB Row
85x6, 85x6(satic hold after each contraction)

Wide Grip Pullups
BWx6, x5, x6

Hammer Strength Low Row
230x7, 270x6(static hold on each rep)

HS Pullover Machine
180x10 7 sets 45 second rest between each set

20 minutes bike cardio

Kept it simple for back day. Threw in DB rows and to emphasize doing them right we held to db at the top of the contraction for a count of 1 on each rep. This really diminishes the amount of weight that can be handled but forces solid form without momentum. I like to switch things up like this from time to time. Overall a great pump...tonight will be some quad work. Right now Adam and I are just doing some instinctive training until the new year when we design our power\hypertrophy split.

[deltpecx]

Single Arm DB Row
85x6, 85x6(satic hold after each contraction)

....Threw in DB rows and to emphasize doing them right we held to db at the top of the contraction for a count of 1 on each rep. This really diminishes the amount of weight that can be handled but forces solid form without momentum...

Wait, you mean you've been doing them wrong!??!...

Form over weight/momentum wins everytime!

[fltallpaul]

Wait, you mean you've been doing them wrong!??!...

Form over weight/momentum wins everytime!

I wouldn't say wrong, I just like the change the tempo from time to time. Using max weight has its benefits and using perfect form has its benefits...I try not to be a slave to one style or another, using both intelligently.

[triplewhammy]

I wouldn't say wrong, I just like the change the tempo from time to time. Using max weight has its benefits and using perfect form has its benefits...I try not to be a slave to one style or another, using both intelligently.

Agreed completely. Just because you don't hold the contraction doesn't mean you are swinging the weight either.

[FATHER FLEX]

Can't wait til tomorrow!

[adamrochester]

def gonna come train visit you when you hit melbourne let us know !

with the 315 bench was it paused at every rep or was it touch and go massive weight either way !!!

[Ron Parmeter]

You stay so lean year round that you probably don't need it, lol. I just like to get really big and move much heavier weights than I can when I am lean. Something about adding extra bodyweight really allows me to push weight I can't handle when lean. Perhaps its the extra leverage or even energy levels but I am very happy with my pressing. I am hoping to get my squatting and deadlifting to a similiar level. Have a great holiday too...I look forward to seeing how your show turns out with such a crazy guest poser![/QUOTE]

I am sure Marc will be entertaining and look absolutely ridiculous. Yea, I have to agree with you about my weight. I think I would be better off a little heavier but I just get so nervous. I know how long it takes for me to get the weight off and October just doesn't seem that far away.. But I think you have convinced me to eat big this weekend. Haha..