Paul's Quest

[paul545]

Bodyweight ~ 133 lbs. I have lost about 12-14 pounds since sometime in June/July. My goal is to lose a few more until I have defined abs then work on gaining some more muscle! Currently on a 1500 calorie/day diet.
Height - 5' 10"

I have been working out for a while, though I got really lazy (and gained weight) and lost muscle before last summer, so I'm working my way back up. Been working out pretty consistently for past two months and I'm extremely motivated this time around.

Chest Day!

5 min warm up -

Incline BB - 10 sets
95 x 10 WU
115 x 8 WU
135 x 6
135 x 6
145 x 4
155 x 2
145 x 5
145 x 4
135 x 4
125 x 5
115 x 6


Incline DB press - 5 sets with 45lbs, superset with 20lbs for all 5 sets.
don't remember exact reps but it hovered around 6 reps/set, to failure on ss.

DB Flyes - 3 sets. Did these really slow on way down, held the contraction at the top.
30lbs x 7
30 x 7
30 x 6

ABS

Hanging knee raises - Knees ALL the way up
4 x 20 reps
Killed myself finishing last two sets

Incline situps - highest incline
3 x 10
twisted on second set to work obliques.

This exhausted me. good workout.

[paul545]

Gotta get this going

Today was Back, a damned good workout.

Weighted Pullups 6 sets
6 with 10 lbs
5 with 10 lbs
4 with 10 lbs
5 with 8 lbs
5 with 5 lbs
8 bodyweight

Dumbbell Rows Did new weight today! 6 sets
60's x 8 reps
60 x 7
60 x 6
55 x 8
55 x 8
55 x 7

Lat Pulldown 3 sets
75 lbs x 8
85 x 6
75 x 8

Cable Rows, close grip 6 sets
130 x 5
125 x 7
125 x 6
120 x 7
120 x 6
110 x 8

Pulldown machine I hadn't done before with split grips. did Fst-7 kinda
50 x 8
50 x 8
50 x 8, then realized it was too light
70 x 8
70 x 8
70 x 8
70 x 8
90 x 6

then did 30 second hang to stretch things out

pretty good workout

[paul545]

been a long time since i wrote anything here. but gotta start sometime. I currently weigh 144, and am doing PHAT training, with a leangains style cut. deficit is still under construction, i have been varying it lately and haven't settled on a limit yet, still trying to accurately figure out maintenance.

Squat
225lbs x 3 reps
215 x 3
185 x 4
185 x 4

feeling a little weak on squats today.

Deadlift
205 x 5
205 x 5
205 x 4

Military Press
95 x 5 x 2 sets
95 x 4

Leg Press
180 x 10
270 x 8
270 x 7

Leg Extension
150 x 8 x 2

SL deadlift
185 x 5 x 3

BB calf raises
185 x 8 x 3

DB shoulder press
40 x ~7 x 2

[paul545]

This workout is from yesterday, forgot to write it up.
It was back and shoulders hypertrophy.

BB Rows
95 x 3 x 6 sets

tbar row
109 x 8 x 3

DB row
55 x 8+ x 3


Shoulder Press
35 DB x 8,5,4 x 3 shoulders were tired at this point

Upright Row
60 x 12 x 3 First time doing this exercise. Seems to work really well.

was going to do more but I was exhausted.

[paul545]

Leg Hypertrophy

Squats
6 explosive sets of 145, a little on the heavy side, a weight to work into.

Hack Squat - love this machine, a great workout
170 x 10,8,8 x 3

Leg Press
170 x ~12 x 2

Quads were dying after this

Leg EXT - burns so good
90 x 15, 14, 10. last set i just stopped. my quads were dead.

SL Deadlift
used 135 for this. Weight felt good and light.
135 x 10 x 3

Leg Curl
50 x 12 x 2

BB Calf Raises
185 x 8 x 3
155 x 12 x 3

An exhausting workout. I am really enjoying the PHAT routine, though doing on this on a cut is slowly killing me.
I think I have completed one week of PHAT now and my calories averaged about 1700 on rest days, 2000 on workout days.
This intake has left me extremely hungry all the time, and feeling pretty weak and light headed. So I investigated things and
realized that I wasn't hitting good fat levels at all, I'd been getting about 20g or less a day. SO i feel like that may have been a big problem.
I have since rectified that and hopefully things will get a little better now that I have that in order.

Yesterday I was pretty hungry and ate about 2400 calories, today I was even hungrier and ate about 3000 (healthy food) and I'm still hungry as hell.
IDK, I feel like my calorie intake should be higher because I'm hungry and tired all the time while doing PHAT, but I haven't lost any weight recently (not much anyway) as far as
I can tell.
I have heard about taking a dieting break to restore hormone and leptin levels, because I have been dieting for a month or so now (though more intense lately). So with my high calorie intake for today and yesterday, hopefully my metabolism will stop being a dick and burn some calories. Otherwise, I may have to reevaluate things.

[paul545]

I did shoulder/arms hypertrophy today. Normallly would've done chest, but I have an injury, and shoulders were feeling fine.
Seated Shoulder Press
95 x 8
105 x 5
115 x 5,4 PR!
105 x 5

DB seated Press
40 x 8, 8

Preacher Curl
Weight including 10lb curl bar (Im guessing at weight of bar)
50 x 8,8,7

Concentration Curls
20 x 12,12

Spider Curls
20 x 12,10

Cable Curl
60 x 20
70 x 20

Seated Tricep Extenstion
50 x 8,10 stopped after two sets, this exercise hurts my elbow

Triceps Pulldown - rope
110 x 12
120 x 10,8

Triceps Pulldown -flat bar
120 x 10,10

Good workout today, My arms and shoulders were definitely feeling it, and my shoulder press for today was a new PR. woo
I think I have settled on a diet of 2200 calories on my workout days(5), and 1700 on my rest days(2). I believe my maintenance is 2200 or maybe slightly more so this should lead to about
a 1/3lb weight loss a week. I will probably add in some cardio and my maintenance may actually be higher. This amount of calories should let me progress on my lifts pretty well too.