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  1. #121
    All-American Manlet KoHuskie's Avatar
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    Originally Posted by Woody-5 View Post
    Training looking good and it sounds like the diet is right on!
    What do you think your BF% is right now?
    I will consider Paul keeping my diet the same a good thing. I have never been good at estimating BF%, and even worse at estimating my own. If I had to guess I would say about 9%. Looking to get around 5%-6% for the show. With 3 weeks to go and an extended peak week planned, it seems like a realistic goal.


    2/15/2013
    AM Back, Traps, Abs PM HIIT

    DB row: 50x12 60x12 70x12 80x12
    Deads: 225x9 225x25 (lol wut?)
    Underhand close grip PD: 100x20 115x16 150x12 (3)
    BTB cross cable pull down: 3x20
    -This is really just to simulate a back double bi pose. Also a good finisher with a good squeeze and stretch contraction.

    BB shrug: 135x20 (2) 225x12 (2)
    ss w/
    BTB Smith Shrug: 135x20 (2) 225x12 (2)

    Cable crunch w/ rope: 120x20 (7 sets)


    Cardio: 29/36 mins of HIIT.
    -Got my warm up and intervals done, but 3 mins into my cool down I got chased off the track. Our campus rec closes at 8, and the did not want to stay a minute later than they had to. I will be adding a 5 min cool down to my SS cardio (dropping the LI in front because it has been anything but low intensity as late haha) to make up for this. Arms day followed by SS cardio tomorrow.


    Thoughts: The 25 rep 225 finisher for deads was the highlight of this session. Sometimes I just go into Animal Pak ad mode and grind. Underhand LPD was also a nice addition. Legs are still real sore. Felt like my leg were 10lbs heavier today during intervals. Hoping a good nights rest combined with not having to set an alarm for the first time in a while will do some good. Have a good weekend all.
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  2. #122
    Chef Bob The Solution's Avatar
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    25 reps on deads and HIIT later, your whole posterior chain and legs must hate you! nice work.
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  3. #123
    Registered User Raigs's Avatar
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    I can always count on something insane happening in here 225x25 is insane
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  4. #124
    The All-American American Woody-5's Avatar
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    strong cardio on that 225x25 set!
    Smash it hard the next 3 weeks!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  5. #125
    anomaly howimliving's Avatar
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    Originally Posted by KoHuskie View Post
    Deads: 225x25 (lol wut?)
    Originally Posted by The Solution View Post
    25 reps on deads and HIIT later, your whole posterior chain and legs must hate you!
    Originally Posted by Raigs View Post
    I can always count on something insane happening in here 225x25 is insane
    Originally Posted by Woody-5 View Post
    strong cardio on that 225x25 set!
    was there another RB challenge or something?
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  6. #126
    All-American Manlet KoHuskie's Avatar
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    Originally Posted by The Solution View Post
    25 reps on deads and HIIT later, your whole posterior chain and legs must hate you! nice work.
    Originally Posted by Raigs View Post
    I can always count on something insane happening in here 225x25 is insane
    Originally Posted by Woody-5 View Post
    strong cardio on that 225x25 set!
    Smash it hard the next 3 weeks!
    Thanks fellas. Glutes are no doubt a little tender, but should be good to go for legs tomorrow!

    Originally Posted by howimliving View Post
    was there another RB challenge or something?
    I am always down for a DL challenge. Count me in the next one!


    Good arms/cardio session today, but nothing worthy of logging. Got in, got a nice pump, sweated for 25 mins on the stepper, and got out of there.

    Thoughts: Good lift, but after was a different story. Felt a little light headed, real hungry, and overall just exhausted. Feeling much better now, and still hit my macros head on for the day, but lets just say I am very thankful for a carb refeed tomorrow. Going to watch the "I Want to Look Like that Guy" documentary and get some shut eye.
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  7. #127
    All-American Manlet KoHuskie's Avatar
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    2/17/2013
    The basement, the foundation, the wheels... LEGS!



    Squats: 135x12 225x8 275x5 (5 sets) 135x20*immediate drop set after 5th set
    SLDL: 135x10 (5 sets) *slow and controlled
    BB walking lunges: 105x24 (3 sets) 125x20 135x20
    Leg extension: 5 sets of 20

    Calve raise on hack squat: 5 sets of 20
    Seated calve raise: 5 sets of 12
    ss w/
    BW full extension calf raise on weight tree: 5 sets of 12



    Thoughts: Great lift. Planned on doing HIIT but our rec center rented out the track for a youth basketball tournament. Will either be heading back tonight when they clear out, or have to do HIIT on Monday and Tuesday. Got 180/290 carbs (refeed day) in pre training which really fueled me through this one. Mood is much better today compared to yesterday, but I still find that little things that I normally wouldn't think twice about get to me. For instance the fact that Subway has it's "FebruANY" promotion, but you cannot get ANY sub for $5 haha, little **** like that. Video games, movies, (possible HIIT) and 72 carbs to close out my Sunday. Life is good.
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  8. #128
    anomaly howimliving's Avatar
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    you can fit a brew in those remaining carbs today. just sayin

    awesome work in here again. the 135x20 after the 5th set would have killed me
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  9. #129
    The All-American American Woody-5's Avatar
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    Awesome squatting! That drop set after the 5x5 sounds painful.
    high rep lunges must have been straight torture.
    Excellent work my man, enjoy what's left of the weekend!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  10. #130
    All-American Manlet KoHuskie's Avatar
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    Originally Posted by howimliving View Post
    you can fit a brew in those remaining carbs today. just sayin

    awesome work in here again. the 135x20 after the 5th set would have killed me
    At this point of tolerance, a brew might have me naked on the roof doing the Macarena. Again.

    Originally Posted by Woody-5 View Post
    Awesome squatting! That drop set after the 5x5 sounds painful.
    high rep lunges must have been straight torture.
    Excellent work my man, enjoy what's left of the weekend!
    Just an impromptu "are you doing everything possible?" decision. Soreness is an understatement tonight, especially after HIIT, but regrets? Not even once.


    2/18/2013
    AM Light Shoulders and High rep Chest PM HIIT

    DB military press: 4 sets of 12 (50lbs)
    Seated lateral raises: 4x20 (20lbs)

    Incline DB press: 4 sets of 20 (50lbs)
    Flat DB press: 4 sets of 20 (50lbs)
    Hammer strength decline: 4 sets of 12
    Cable flies: 4 sets of 12

    Cardio: 36 minutes of HIIT.



    Thoughts: Just really was in the mood for a mind/muscle/pump high rep day. I don't see a need to push my shoulders too far (already a strong point, maybe even too strong) so just did some light work with them to get the blood flowing. Cardio went well, leg soreness was there as expected but didn't affect intervals too much. I have also been tracking my water intake for the last week of so. Seem to be right around the 24-25 cup mark give or take. Definitely explains why I seem to be considerably leaner in the morning. Back, traps, abs, and PM HIIT tomorrow.
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  11. #131
    Registered User GettinCutup's Avatar
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    Looking like you have a great routine down. Keep it up!
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  12. #132
    Registered User Raigs's Avatar
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    Lol at the shoulders being to strong.


    Nice high rep day it looked brutal
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  13. #133
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Keep Pushing Kyle!

    Workouts look intense, that's important at this point.
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  14. #134
    All-American Manlet KoHuskie's Avatar
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    Originally Posted by GettinCutup View Post
    Looking like you have a great routine down. Keep it up!
    Thanks for the kind words and for stopping by!

    Originally Posted by Raigs View Post
    Lol at the shoulders being to strong.

    Nice high rep day it looked brutal
    Haha not the worst problem to have, but my side tricep tends to look a little awkward. Feelin the high reps today.

    Originally Posted by fltallpaul View Post
    Keep Pushing Kyle!

    Workouts look intense, that's important at this point.
    Just have to keep bringing it one day at a time.


    2/19/2013
    Back, Traps, Abs



    Rack pulls/Lockout deads: 135x20 315x15 405x12 495x12 585x10
    Close grip BB row: 1Px20 2Px16 2Px12 3Px10
    Reverse grip LPD: 100x12 (4 sets)
    Cable pullovers: 80x16 (3 sets)
    ss w/
    Cable cross flies: 3 sets of 20

    BB shrugs, BTB Smith shrugs, DB shrugs: 8 sets total

    Cable crunches: 5 sets of 20
    Pilot chair leg raises: 2 sets of 12



    Thoughts: Good one today. Got a little more legs into lockout deads/rack pulls than normal but still moved some weight. Just about everything else was high rep for the purpose of a good contraction. Added some leg raises to my abdominal work to try and target the lower abs. Night class and possible HIIT tonight after, going to see how I feel.


    Finally, a nice picture to put everything into perspective.

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  15. #135
    The All-American American Woody-5's Avatar
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    Excellent session!
    Some serious weight being moved on those rack pulls!
    Looking good fella!
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  16. #136
    Chef Bob The Solution's Avatar
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    Try setting the pins below your knee cap about a 1/2 inch, and increase your ROM, looks like your moving the weight a matter of 1-2 inches.
    Do you find bouncing the weight off the pins has a greater effect on stimulation as its taking momentum into the picture instead of pulling it from a "Dead" state like a Rack "Deadlift" states or a regular "Dead"lift is like?

    Just curious on if Paul has it set up for that high or to be executed that way.
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  17. #137
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    Originally Posted by Woody-5 View Post
    Excellent session!
    Some serious weight being moved on those rack pulls!
    Looking good fella!
    Thanks Woody!

    Originally Posted by The Solution View Post
    Try setting the pins below your knee cap about a 1/2 inch, and increase your ROM, looks like your moving the weight a matter of 1-2 inches.
    Do you find bouncing the weight off the pins has a greater effect on stimulation as its taking momentum into the picture instead of pulling it from a "Dead" state like a Rack "Deadlift" states or a regular "Dead"lift is like?

    Just curious on if Paul has it set up for that high or to be executed that way.
    Good advice. The rack is on the lowest setting it can be at, and that combined with my height doesn't give me the best ROM. I have found that when using a bit more legs and less ROM than normal I can get a better contraction in the upper back/trap area; and take stress off the lower back. I usually do these short ROM rack pulls in place of deads to give my lower back a rest between deadlift/squat sessions. All the training in here has been from me and has had no influence from Paul. This may change in the upcoming couple weeks.
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  18. #138
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    Arms and 36 mins of HIIT today. Just another day at the office. Both went well. 2nd Competitors meeting tonight and also sending Paul a weekly update. Hope everyone is having a great week. Legs and possible SS cardio tomorrow depending on changes to diet/cardio.
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  19. #139
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    Originally Posted by KoHuskie View Post
    Arms and 36 mins of HIIT today. Just another day at the office. Both went well. 2nd Competitors meeting tonight and also sending Paul a weekly update. Hope everyone is having a great week. Legs and possible SS cardio tomorrow depending on changes to diet/cardio.
    I hope all goes well at the meeting and were the workout?
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  20. #140
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    Originally Posted by Raigs View Post
    I hope all goes well at the meeting and were the workout?
    Probably will just going over weight classes, mandatory poses, judging criteria, and collecting show fee's. Nothing too exciting/innovative for arms today. Cable push downs, single arm cable extensions, behind the seated DB extension for tris. Preacher curls, cross body hammer curls, and BB curls for bi's. 4 sets of 10-15 reps each. HIIT was 5 mins of warmup, 7 intervals, and 10 mins of cool down.
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  21. #141
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    Originally Posted by KoHuskie View Post
    Good advice. The rack is on the lowest setting it can be at, and that combined with my height doesn't give me the best ROM. I have found that when using a bit more legs and less ROM than normal I can get a better contraction in the upper back/trap area; and take stress off the lower back. I usually do these short ROM rack pulls in place of deads to give my lower back a rest between deadlift/squat sessions. All the training in here has been from me and has had no influence from Paul. This may change in the upcoming couple weeks.
    The rack deadlift is primarly a lower back movement, its meant to help on the lockout of the deadlift (upper portion) if you put the bar above your knee you are really not giving yourself a ROM To really stimulate the muscle, if you placed it about mid shin yes you would get more glutes, if you place it right below your knee you get a bigger ROM To help stimulate the lower back and the lockout of the motion. Deficit deadlifts on the other hand help you get a better feel for ripping the bar off the ground and a good alternative to regular deadlifts for those who lack getting it off the floor and rack deadlifts are the 2nd part of the motion (from midshin to above) where you focus on squeezing your glutes and firing the bar up while pushing your hips (so its like breaking it into 2 to help bring up a weak point) that is why i suggested the lower placement instead of the higher. Your trying to target your lower back and bring up lower back thickness like you would in a weighted hyperextension or banded hyper extension.

    See what paul has to say about it.. But that is my 2 cents regarding Rack Deadlifts and what i have always picked up from other prep coaches or individuals who utilize them (Layne being one of them) for his deadlift and a major reason behind it blowing up besides his increased frequency and PL focus.
    Last edited by The Solution; 02-20-2013 at 05:31 PM.
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  22. #142
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    Originally Posted by KoHuskie View Post
    I don't see a need to push my shoulders too far (already a strong point, maybe even too strong)
    agreed so give em a rest for a few years

    Originally Posted by Raigs View Post
    Lol at the shoulders being to strong. l
    i wish i had his problems

    Originally Posted by KoHuskie View Post
    Rack pulls/Lockout deads: 135x20 315x15 405x12 495x12 585x10
    excellent work

    Originally Posted by KoHuskie View Post
    that combined with my height doesn't give me the best ROM.
    what do you mean?
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    Originally Posted by The Solution View Post
    The rack deadlift is primarly a lower back movement, its meant to help on the lockout of the deadlift (upper portion) if you put the bar above your knee you are really not giving yourself a ROM To really stimulate the muscle, if you placed it about mid shin yes you would get more glutes, if you place it right below your knee you get a bigger ROM To help stimulate the lower back and the lockout of the motion.
    Very good information solu. Definitely food for thought as I move forward.

    Originally Posted by howimliving View Post
    agreed so give em a rest for a few years
    Well that settles it. I think I will try some heavy db presses tomorrow for you after chest!


    2/21/2013
    Legs and Cardio

    Squats 135x12 225x8 (8 sets) 135x20 (immediate drop set after 8th set)
    Upright hamstring curl: 4 sets of 12
    BB walking lunges: 115x20 (2 sets) 135x20 (2 sets) 165x16 (PR I believe)
    Extensions: 5 sets of 20

    Calf raise on Hack squat: 5 sets of 20

    Cardio: 20mins SS cardio. 100SPM ~325 cals burned.



    Thoughts: Had a little trouble getting into this one out of the gate but snapped into it around the 3rd set of squats. Lunges went well and finished off wheels with high rep extensions.

    Diet changes: 20 carbs cut for next 3 days. 10 day "peak week" plan to begin on Sunday.



    Nice video I ran into in Paul's log.



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    Originally Posted by KoHuskie View Post
    Well that settles it. I think I will try some heavy db presses tomorrow for you after chest!

    Squats 135x12 225x8 (8 sets) 135x20 (immediate drop set after 8th set)
    BB walking lunges: 115x20 (2 sets) 135x20 (2 sets) 165x16 (PR I believe)

    Win by a point, lose by a point, come in first, come in last, just enjoy the experience.
    i guess i'll be doing the same

    nice leg work. scratch that; incredible leg work bromanski

    excellent thoughts
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  25. #145
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    Eager to see what your nutrition is going to do on your peak. Are you taking pics during that phase to monitor your physique?
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    Originally Posted by howimliving View Post
    i guess i'll be doing the same
    nice leg work. scratch that; incredible leg work bromanski
    excellent thoughts
    Thanks as always brochacho. Hope yours went as expected, mine sure didn't!

    Originally Posted by The Solution View Post
    Eager to see what your nutrition is going to do on your peak. Are you taking pics during that phase to monitor your physique?
    You and me both. Might have to keep some things on the low for Paul (can't go on telling you all our secrets now) but I will definitely be commenting on this in the upcoming weeks. Pictures are probably a good idea. Probably every other night as opposed to weekly.

    Originally Posted by carguy123 View Post
    Good luck with everything!!
    Thanks for stopping by my dude!


    2/22/2013
    Chest and Shoulders


    DB pullovers on decline: 3 sets of 12 (50lbs)
    Incline BB press: 135x12 155x10 185x8 155x10 135x12
    Flat DB press: 50x20 60x12 80x10 100x8
    Hammer Strength flat: 3 sets of 12
    Hammer Strength decline: 3 sets of 12

    DB side laterals: 5 sets of 20
    DB rear delt fly: 5 sets of 12
    DB press: 50x10 (4 sets)


    Thoughts: Great chest workout. Threw in some variety in the form of pull overs, incline BB and Hammer Strength machines. Side laterals went well for shoulders but come time to DB press I just wasn't able to move much weight. Guess I could have expected such a thing after 15+ sets of chest and high rep raises/rear delt flies, but still kind of a disappointment. Best laid plans often go awry (especially in contest prep). Back/traps/abs and HIIT tomorrow.
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  28. #148
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    Sweet lineup for the chest. I'm liking the high rep laterals and rear delt flies at the end. I've been tossing in a few sets of those here and there
    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  29. #149
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    Originally Posted by Woody-5 View Post
    Sweet lineup for the chest. I'm liking the high rep laterals and rear delt flies at the end. I've been tossing in a few sets of those here and there
    I love Rear Delt Flies. I like them with a plate over a DB for some reason I think it gives a better contraction somehow
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  30. #150
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    Originally Posted by Woody-5 View Post
    Sweet lineup for the chest. I'm liking the high rep laterals and rear delt flies at the end. I've been tossing in a few sets of those here and there
    Thanks Wood brah. Nothing pumps my shoulders better than high rep laterals and flies.

    Originally Posted by Raigs View Post
    I love Rear Delt Flies. I like them with a plate over a DB for some reason I think it gives a better contraction somehow
    I prefer to have my hands more at my side. I find with plates I A) cant go heavy and B) tend to only be able to target the anterior delts. A super set between the two could be something worth trying.


    2/23/2012
    Back, Traps, HIIT Cardio

    DB row: 50x12 60x12 70x12 80x12
    BB row: 4 sets of 12 (135)
    Close grip LPD: 4 sets of 12
    ss w/
    Cable pullovers with rope: 4 sets of 12
    Wide grip LPD: 4 sets of 12

    DB shrugs: 50x20 60x12 70x12 80x12 90x12 100x12 120x10 (3 sets)

    Cardio: 36 mins of total HIIT



    Thoughts: Great pump and focus today, can't ask for much more. Tossed in some more variety and tried to hit the back from all angles. Best cardio session yet. I am adjusting to HIIT and progressively doing better as time goes on as opposed to being more drained which is a good sign. Overall feeling better this Saturday compared to last, even with carbs being cut by 20. Planned on doing abs today as well but figured I would be better off doing them tomorrow with arms, calves, and SS cardio.
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