Paul's Quest into first Pro Qualifier

[FrmrHoss]

The trend at my gym is for all the 40+ guys to wear cut off tee shirts, and then tuck them into their too high shorts. Very odd.

[bballbrett5]

i always wear a unitard in the gym...u jelly?

[fltallpaul]

The trend at my gym is for all the 40+ guys to wear cut off tee shirts, and then tuck them into their too high shorts. Very odd.

especially if they have a muffin top...

i always wear a unitard in the gym...u jelly?

Wouldn't shock me at all buddy....I am only jelly of your tie die unitard!

[fltallpaul]

Thursday January 6, 2011

Hack Squats
270x10, 3 sets

Smith Machine Front Squats
135x10, 185x10, 2 sets

Machine Leg Press
300x30

SLDL
205x10, 3 sets

Single Leg Curl
80x15, 3 sets

Leg Extensions SS Standing Calf Raise
110x15/140x14, 190x15/200x15, 210x15/240x12

Seated Leg Curl SS Seated Calf Raise
110x15/180x15, 130x15/205x15, 150x12/205x15

Friday January 8th, 2010

Seated Incline DB Curls
40x10, 45x10, 45x10, 45x10

Hammer Strength Preacher Curl
75x12, 75x10, 75x6(static holds)

Close Grip Bench Press
225x12, 4 sets

Cable Pressdown
190x15, 3 sets

HS Shrug
180x12, 7 sets with 30 seconds rest

30 minutes bike cardio

Sunday January 9th, 2010

Upper Body Power 70% day

Lat Pulldown Narrow Grip
185x5, 4 sets

Supported T bar Row
135x8, 3 sets

Flat Bench
245x5, 4 sets

Incline DB Flyes
70x10, 80x8

DB Curl
50x8, 60x6

Military Press
180x5, 4 sets

Single Arm Tricep Pressdowns
35x10, 42.5x10

20 minutes bike cardio


What a nice way to start the PHAT split. We adjusted the training days to we start on Sundays. This off sets the new people in the gym by allowing us to do Legs on Monday when everyone else is doing upper body stuff. Since the Power Workouts on Sunday and Monday it also it a nice way to end the weekend. Right now I am very pleased with this setup. Adam and I began a cut last week and I was pretty shocked at how quickly the weight came off. In one week I have dropeed 7lbs and already notice a change. Ofcourse I was using the weight from my post new years eve bloat at 245 but I was probably closer to 241 before that. I went to bed last night at 237 and woke up at 234 which means I should be in the 230 by the time this cut is over which was my goal. There is no need for me to be 240 and going forward I am going to stay closer to my typical set point of 230 or so. Adam and I also played basketball on Saturday which is something I want to do more of. Basketball was a passion of mine even before bodybuilding so it felt great to get in and set some screens, drop some 3's and just run up and down the court.

Week 2 began last night and although the weights aren't really cranked up yet they will be shortly!

Update pictures. Bodyweight at 237 at night, 234 in the morning currently. Down 7lbs since last update on week ago.

[Backbrah]

Hey paul look look absolutely amazing, keep up the great progress and happy new year!

[deltpecx]

What a nice way to start the PHAT split. We adjusted the training days to we start on Sundays. This off sets the new people in the gym by allowing us to do Legs on Monday when everyone else is doing upper body stuff....

Haha! it's the same out here!

Your legs stayed pretty lean.

[fltallpaul]

Hey paul look look absolutely amazing, keep up the great progress and happy new year!

Thanks buddy....same to you.

Haha! it's the same out here!

Your legs stayed pretty lean.

Yes my legs don't hold much fat. If I shaved them you would see alot more detail as well but I can't be bothered very often. My fat likes to reside in a little place I call love handles...and love them I don't...but if I had to pick one place to store fat that's not a bad one.

[triplewhammy]

Looks like you're slingin' at least 18'' guns you dirty dog!

[bballbrett5]

great phat-ness. hate you jerks with big arms...quit rubbin it in

[fltallpaul]

Looks like you're slingin' at least 18'' guns you dirty dog!

Thanks...they are over 18 but being tall they still feel too small!

great phat-ness. hate you jerks with big arms...quit rubbin it in

We all have our cross to bear!

[fltallpaul]

Monday January 10th, 2011

Lower Power 70%

Hack Squat
360x5, 4 sets

SLDL
255x5, 4 sets

Seated Calf Raise
225x8, 225x5

Standing Calve Press
260x10, 280x10, 300x10

15 minutes MISS cardio on the bike

A nice moderate workout which will be leading to some heavier work as the weeks pass. I am happy that my back and knees feel great right now and with my added safety mindset I intend to stay that way. I got home quickly after the gym last night and watched my favorite college football team win the National Championship...I was a wreck all night watching and ofcourse it came down to the last play of the game. I was so wired after the game I didn't get to bed until after 1. Good thing today is an off day from the gym...I can get a nap in later, lol.

[FrmrHoss]

Yeah, that was a sick game. I had to root for Auburn after they demolished us in the SECCG, and I always root for the conference anyway. Fairly really was a game-changer though he should just own up to being a dirty player .

I really like Bynes though, I think he's a pretty underrated MLB in the conference.

[fltallpaul]

Yeah, that was a sick game. I had to root for Auburn after they demolished us in the SECCG, and I always root for the conference anyway. Fairly really was a game-changer though he should just own up to being a dirty player .

I really like Bynes though, I think he's a pretty underrated MLB in the conference.

I was actually shocked and how Auburn's defense man handled Oregon...just shows you how tough the SEC really is!

[RUBICON19]

Lookn' GREAT there Big paul!

[fltallpaul]

Lookn' GREAT there Big paul!

Thanks buddy...a few more weeks of dieting and I hope to show some great progress.

[whatnow5]

Wouldn't shock me at all buddy....I am only jelly of your tie die unitard!

Tie Die is so last week, this week is all about the leopard print!

[myo15801]

Looks like your making some big gains Paul! Its funny you were mentioning strange people at the gym. There's a guy at my gym who always takes of his sweatshirt in the middle of his workout to show off his see through wife beater and do a front double bicep lol Some people are just unbelievable

[fltallpaul]

Tie Die is so last week, this week is all about the leopard print!

It's tough to keep up.

Looks like your making some big gains Paul! Its funny you were mentioning strange people at the gym. There's a guy at my gym who always takes of his sweatshirt in the middle of his workout to show off his see through wife beater and do a front double bicep lol Some people are just unbelievable

There are all kinds!

[fltallpaul]

Wednesday January 12th, 2010

Lat Pulldown Narrow
170x10, 195x10, 195x10

Supported Tbar Rows
140x10, 140x10, 140x10

Flat Bench
225x10, 3 sets

Superset Incline HS Press and HS High Row
230x12\270x10, 230x12\270x10, 230x12\270x10

Superset HS Low Row and Incline DB Fly
280x12\50x12, 280x12\70x12, 280x12\60x12

Lat Pulldown Machine Wide Grip
145x15, 145x15

10 HIIT sprints on bike

A great fast paced workout which ended with a serious session of HIIT cardio. Nothing burns he lunges like the last few sprints during a good HIIT session. Overall I was really happy with the workout. I felt strong and pushed myself on a few exercises. As the weeks pass the challenges will become more and more difficult and result in some great gains. I also used yesterday as a higher carb day with great results. I had tons of energy and strength in the gym and filled out nicely with a pump.

Legs tonight and its time to really push it!

[robertfah]

Legs tonight and its time to really push it!

Literally of figuratively? Because it could be both....you could literally be pushing "it" meaning the weights and figuratively as in "I want to work hard".....just curious if you meant one or the other, or both.....

[fltallpaul]

Literally of figuratively? Because it could be both....you could literally be pushing "it" meaning the weights and figuratively as in "I want to work hard".....just curious if you meant one or the other, or both.....

Well I meant it figuratively since last week was our first high volume leg day and we were finding what weight to use. This week will be a bit more brutal as we push ourselves. I really want to walk out of the gym with so much blood in my legs it hurts to drive home! But yes I will also literally be pushing wieght....hope that answers your questions.

[fltallpaul]

Thursday January 13th, 2011

Hack Squats
270x15, 320x15, 320x15

Front Squats on Smith
185x10, 3 sets

Cybex Leg Press
360x30

SLDL
215x15, 3 sets

Single Leg Curl Superset with Standing Calf Raises
70x15\240x12, 3 sets

Leg Curl Superset with Seated Calf Raise
115x15\180x15, 4 sets

Leg Extensions
110x20, 150x20

Week 2 back at leg hypertrophy and Adam and I were able to really notice a difference. I still feel like there is much more to give and each week will be another step toward some crazy stuff. We started the night with Hacks of 15 reps per set which really set the tone and fried most of the leg. The front squats were particularly tough after that but still felt great. I am already looking forward to next weeks leg day to see how we push it farther with more volume and more weight.

Back at it again tonight for some arms\shoulders and cardio...Update pictures again on Sunday.

[COZ999]

Thursday January 13th, 2011

Hack Squats
270x15, 320x15, 320x15

Front Squats on Smith
185x10, 3 sets

Cybex Leg Press
360x30

SLDL
215x15, 3 sets

Single Leg Curl Superset with Standing Calf Raises
70x15\240x12, 3 sets

Leg Curl Superset with Seated Calf Raise
115x15\180x15, 4 sets

Leg Extensions
110x20, 150x20

Week 2 back at leg hypertrophy and Adam and I were able to really notice a difference. I still feel like there is much more to give and each week will be another step toward some crazy stuff. We started the night with Hacks of 15 reps per set which really set the tone and fried most of the leg. The front squats were particularly tough after that but still felt great. I am already looking forward to next weeks leg day to see how we push it farther with more volume and more weight.

Back at it again tonight for some arms\shoulders and cardio...Update pictures again on Sunday.

lookin forward to those pictures! Nice hack numbers. Wish my gym had one. Beggers cant be choosy though, I guess

[bballbrett5]

so how often do you feel nausea in workouts...particularly on high rep legs?

[fltallpaul]

lookin forward to those pictures! Nice hack numbers. Wish my gym had one. Beggers cant be choosy though, I guess

I do love the hack...saves the back alot of grief and hammers the quads!

so how often do you feel nausea in workouts...particularly on high rep legs?

Not too often....usually its only if we do some really high rep low rest work.

[fltallpaul]

Friday January 14th, 2011

Seated Incline DB Curls
40x10, 45x10, 45x10, 45x10

Hammer Strength Preacher Curl
90x15, 70x15, 70x14

Close Grip Bench
225x12, 3 sets

Cable Press Down
170x15, 190x15, 190x14

30 minutes cardio

Sunday January 16th, 2010

Upper Power @ 82.5%

Lat Pulldown Narrow Grip 82.5%
220x5, 3 sets

Supported Tbar Row
135x8, 145x8, 155x8

Flat Bench 82.5%
290x5, 3 sets

Incline DB Flyes
70x8, 85x8

Standing DB Curls
50x8, 60x6

Single Arm Tricep Extension
42x5.8, 50x6

Military Press 82.5%
200x5, 3 sets

The end of week 2 and beginning of week 3 went really well. The diet and training seem to all be coming together really nicely. I feel much better now and am much happier with my weight, appearance and overall energy levels. Sunday night I was 236.5 and woke up at 234.5....so weight loss has slowed but i feel its more about recomping so I am keeping everything the same. I may add a bit more cardio this week just to keep things moving.

[FrmrHoss]

What is it the kids say these days, look swole as a mutha? . Impressive cuts on the side leg shot too.

[deltpecx]

....Impressive cuts on the side leg shot too.

This!

..and the back double bicep shows some nice separations too!

calves too!

[robertfah]

nice progress pics Paul.....you can see the improvements!

[bballbrett5]

What is it the kids say these days, look swole as a mutha? . Impressive cuts on the side leg shot too.

nah we say DAMN SON PAUL ON HIS SWOLE SHIIT