Paul Revelia Headed to the Pro Stage for the First time

[Vanguard1965]

Great update from down under Paul! You seem to be doing a great job of balancing being on vacation while staying within striking range for one more show when you get back.

[fltallpaul]

Great update from down under Paul! You seem to be doing a great job of balancing being on vacation while staying within striking range for one more show when you get back.

Thanks...its going to be a test but I look forward to it.

Here is a picture of us having fun at the pool inside the Crown.

[demonwareltd]

Looks like some good fun for sure! Have a happy birthday today down under!

[fltallpaul]

Sunday morning here is Australia. I am sitting on the computer getting updates on the Yorton. I leave in about 24 hours to head home and its a long journey...24 hours from door to door so I will be wiped tuesday but with 13 days until the NGA show I will be working overtime to get it done. I still may back out if I return and my body does not respond the way I think it should. I won't get on stage just for the sake of doing it. I am confident that I will be able to tighten back up and have fun. I am not putting any pressure on myself though as I have already seen my all time best. I am looking forward to hitting my numbers again and killing the gym and cardio.

I have been in the gym a few times but everyday I have found time to get outside and walk\run. Yesterday we found a park and ran hill sprints, did some pullups and a few mile walk. Today we will repeat that again as the weather is nice.

I am looking forward to having my weights, cardio and kitchen back though as the season ends and I transition into prime muscle building to prepare for my next season in 2014. I have alot of work to put in!

[Ccm644]

Have a safe journey home, hopefully you wont be too jet lagged and can hit the training

[rakan92]

Hope u have a gr8 and safe flight home. If u don't mind , i would like to know your opinion on a couple of things.

1) whats your take on training to failure on every set ?

2) At this point in time, how much muscle are u expecting to be able to add during the coming offseason?

3) When do u think one should stop bulking and start cutting? Do u determine that using body fat % or u re the " if what i am seeing in the mirror is gd" kind of guy ?

Thanx in advance and looking forward to following your next phase!

[Emekaokammor]

Have a safe trip back, dial it in, and NGA here you come!! lol, i bet you are going to have soooo much fun getting back on schedule after your break.

[fltallpaul]

Have a safe journey home, hopefully you wont be too jet lagged and can hit the training

I will be in the gym tonight. I was able to sleep normal last night and this morning got up feeling pretty normal. We shall see how the day unfolds.

Hope u have a gr8 and safe flight home. If u don't mind , i would like to know your opinion on a couple of things.

1) whats your take on training to failure on every set ?

2) At this point in time, how much muscle are u expecting to be able to add during the coming offseason?

3) When do u think one should stop bulking and start cutting? Do u determine that using body fat % or u re the " if what i am seeing in the mirror is gd" kind of guy ?

Thanx in advance and looking forward to following your next phase!

1) this is probably ok to do very early on in training when your body is adapting to the newb gains. Once that ends you need a strategy to move into more planned periodization to avoid platueas.
2) I will hope to add maybe 3lbs of muscle in the next year before I begin prep again. Not too much but enough that I can see a visual change in my body.
3) This is individual. I don't mind carrying a bit more bodyfat because it comes off me pretty easily. If I were more Endo then I would stay leaner but as an ecto\meso I get heavier but can always see my abs.

Have a safe trip back, dial it in, and NGA here you come!! lol, i bet you are going to have soooo much fun getting back on schedule after your break.

Thanks Emeka. Actually it was nice this morning to wake up and have my usual breakfast with my food scale by my side. This week should yield some crazy changes!

[Emekaokammor]

Looking forward to it!!

[fltallpaul]

Tuesday October 30th, 2012

Legs and Cardio, with abs

Leg Curls
Leg Extensions
Split Squat
Front Squat
SLDL
Calf Press

5 HIIT intervals of 30 seconds
20 minutes stair master
2 HIIT intervals of 30 seconds

This was my first real workout back since Australia and I was pretty surprised how quickly I started to cramp. My quads were starting to cramp during squats. Instead of continuing I decided to jump on some cardio and I will try again in a few days to push the envelope. The most important thing right now for me is the diet and cardio need to be on point to get rid of the fluff I added over the last week. I woke up today looking significatly better which made me happy. If I improve this much each day headed into the weekend I will be doing the show. I may need to do some double cardio sessions this weekend to ensure I get on stage with my gutes and hamstrings looking good. Tonight I will be Hitting Chest\Biceps, Thursday will be Back\Traps, Friday will be Delts\Triceps and then Saturday legs again with much more intensity. I will be throwing cardio in every day until I see my conditioning return to its former glory. I just hope I am able to get lean in time to allow myself to fill back out for the show.

[NaturalPursuit]

Great job comin back into it bro! especially after a little min vacation. it will be awesome to see how u look at this show compared to the previous ones this season. Keep killing it like u always do!

[fltallpaul]

Great job comin back into it bro! especially after a little min vacation. it will be awesome to see how u look at this show compared to the previous ones this season. Keep killing it like u always do!

Yeah I am curious to see if I can get close to or surpass my previous best. The mental and physical break may have been good or bad, its too early to tell. I figure it was only 7 days and i kept busy with walking, cardio, a few lifting sessions so overall I should be fine. Especially considering I spent more than 25 weeks prepping. My body should be adapted to this by now.

[fltallpaul]

I just posted this in the picture section for fun. 3 years progress.



2 weeks out this year, vs 2 weeks out in 2009.

[Logie_Bear]

Glutes and hammies are looking sick for 2 weeks out.
Great work paul!

[Frankdaddy]

Wow, blown away bro. Keep up the good work rest of this season

[fltallpaul]

Glutes and hammies are looking sick for 2 weeks out.
Great work paul!

Thanks alot!

Wow, blown away bro. Keep up the good work rest of this season

Yeah...soon i can start reversing and I just found out IHOP has Carrot Cake and Pumpkin pancakes. Oh Lawd!

[fltallpaul]

Wednesday October 31st

Happy Halloween!

This is my favorite Halloween video, i watch it every year.



Chest\Biceps

Flat Bench SS Camber Curls
Incline Hammer Strength SS Hammer Curls
Machine Pec Deck SS Machine Preacher Curls
Dips

9 30 second HIIT sprints

I wanted to do the stair master after 5 sprints but it was in use so I just added another 4 sprints and called it a night. I woke up looking better still today but not where I want to be. Today will be my third low carb day in a row and I am starting to feel the effects. I will get on the scale on Friday and see how far off I am and make a decision. If I am close I will push through the weekend and see where I stand. I am very on the fence right now but still pushing as if the show was life or death. I am planning to do double cardio session along with weight on Fri\Sat and Sunday. I really want to finish the season off in style with my buddy Adam and enjoy the show in South Florida. At this point I am honestly just trying to get in good enough shape to not make a fool of myself and i will be happy.

Tonight is back\traps and lots more cardio. I am keeping my calories really low right now but my energy has been really good, I guess all the food in Australia is still fueling me for now.

I am loving my new Outwork Hat as well.

[adamjohn32]

Great seeing and chatting last night buddy, you really don't look too far off so hopefully you'll respond well over these next few days.

You could come help me move this weekend, that will burn some cals

oh, and such great meme potential right here...

[Emekaokammor]

Great seeing and chatting last night buddy, you really don't look too far off so hopefully you'll respond well over these next few days.

You could come help me move this weekend, that will burn some cals



oh, and such great meme potential right here...

lol! true

[fltallpaul]

Great seeing and chatting last night buddy, you really don't look too far off so hopefully you'll respond well over these next few days.

You could come help me move this weekend, that will burn some cals



oh, and such great meme potential right here...

Helping move would be fine if it wasn't to Tampa. I have been on the road for what feels like a month now so I am looking forward to a weekend at home...and double cardio sessions. (not so much the second one)

[adamjohn32]

Helping move would be fine if it wasn't to Tampa. I have been on the road for what feels like a month now so I am looking forward to a weekend at home...and double cardio sessions. (not so much the second one)

LOL, was kidding big guy... I've actually hired movers (getting big time) b/c I'm not carrying all my furniture down 2 flights of stairs and then back up one

[fltallpaul]

LOL, was kidding big guy... I've actually hired movers (getting big time) b/c I'm not carrying all my furniture down 2 flights of stairs and then back up one

I did down 3 and up 3 once...just once. Longest day of my life.

Good news, I feel like crap today so that tells me my bodyfat is fighting me again. Stair Master is on tonight!

[jpfaherty]

Outwork is starting to put out some sick apparel/gear! Great sponsor

PS- You better fight like hell to get that weight off and get on that stage! Like I told Adam, then end is in sight, but you're not there yet!

[fltallpaul]

Outwork is starting to put out some sick apparel/gear! Great sponsor

PS- You better fight like hell to get that weight off and get on that stage! Like I told Adam, then end is in sight, but you're not there yet!

I am seriously loving Outwork, they come out with something new every other day and I want it all. I am starting to feel guilty because they send me so much stuff!

I am fighting like hell, check out my update below.

[fltallpaul]

Thursday November 1st, 2012

9 days out from NGA Universe

Well its official. I am planning on doing the NGA show next weekend. I am seeing changes fast enough that I am getting excited.

Back\Traps\Cardio

Cable Row
HS Lat Pull
Machine Row
Machine Pulldown
Pullover on Cables
Smith Shrug
DB Shrug

40 minutes step mill

FUn night in the gym. I felt pretty strong and I pushed myself hard on back. I didn't go too crazy with traps as my back is a bit sore from leg day so I didn't want to aggravate it. After I jumped on the step mill and told myself I wasn't getting off until i couldn't walk any more. Well i made 40 minutes before i got the shakes a bit and figured it was a good time to stop.

This morning I woke up at 2:30 am and could not get back to sleep. Instead of being frustrated I made myself breakfast at 5:30, headed to the gym and did another 20 minutes on the step mill before coming to work. I did some posing in the locker room and things are starting to improve now. I still have alot of work to do but I can finally see the changes I was looking for. My abs are back, lower back is tightening up and my glutes are atleast visible from the sides again. I really think one more week is going to ensure I bring a decent package to the stage. Most importantly this show is about finishing the season how I wanted, with my buddy Adam and enjoying the weekend.

[Vanguard1965]

Glad to hear things are tightening back up and that you will be doing the show. Add in the fact you and Adam will be finishing off the season together means even more I am sure!

[adamjohn32]

Thursday November 1st, 2012

9 days out from NGA Universe

Well its official. I am planning on doing the NGA show next weekend. I am seeing changes fast enough that I am getting excited.

Back\Traps\Cardio

Cable Row
HS Lat Pull
Machine Row
Machine Pulldown
Pullover on Cables
Smith Shrug
DB Shrug

40 minutes step mill

FUn night in the gym. I felt pretty strong and I pushed myself hard on back. I didn't go too crazy with traps as my back is a bit sore from leg day so I didn't want to aggravate it. After I jumped on the step mill and told myself I wasn't getting off until i couldn't walk any more. Well i made 40 minutes before i got the shakes a bit and figured it was a good time to stop.

This morning I woke up at 2:30 am and could not get back to sleep. Instead of being frustrated I made myself breakfast at 5:30, headed to the gym and did another 20 minutes on the step mill before coming to work. I did some posing in the locker room and things are starting to improve now. I still have alot of work to do but I can finally see the changes I was looking for. My abs are back, lower back is tightening up and my glutes are atleast visible from the sides again. I really think one more week is going to ensure I bring a decent package to the stage. Most importantly this show is about finishing the season how I wanted, with my buddy Adam and enjoying the weekend.

Yeah buddy, this is great news! Gonna finish 2012 on a high note! Now if I can just survive my move this weekend without a mental breakdown, next week should be smooth sailing.

[jpfaherty]

FUn night in the gym. I felt pretty strong and I pushed myself hard on back. I didn't go too crazy with traps as my back is a bit sore from leg day so I didn't want to aggravate it. After I jumped on the step mill and told myself I wasn't getting off until i couldn't walk any more. Well i made 40 minutes before i got the shakes a bit and figured it was a good time to stop.

That's what I'm talking about!

Target is locked in! Finish strong brutha!

[Emekaokammor]

Bro you look so comfortable on those stairs yesterday. I truly believe if you could you would replace your couch for a stairmaster! lol

[red_cat]

Keep up the solid work, Paul! Loved the 3 year comparison a few posts back. It's crazy to see how much, and how quickly, you've improved.