Paul's Quest into first Pro Qualifier

[fltallpaul]

15 weeks out, 217lbs.


Tuesday July 28th, 2009

Hack Squat Close Stance
4platesx5 4 sets

Deadlift
315x5 4 sets

Leg Extensions
300x8, 310x8, 310x8

Leg Curl
150x8, 165x6, 150x8


Week two of the power workouts, this week is 82.5% Everything was very smooth and I can tell the coming weeks are going to really be tough. I am looking forward to breaking through some strength numbers at a low bodyweight. I am really happy with everything right now. I did 30 minutes of cardio post workout and Wednesday night will be 10 sets of abs and calves. Thursday I am going to be refeeding on 340 grams of carbs so my workouts for the next few days following will be great!

Woke up at 214.6, my lightest this prep.

[fltallpaul]

I went in last night and did some abs and calves. The highlight was doing donkey calf raises with 390lbs, 4 sets of 8. I then went down to 300 and did some really slow reps to make sure they were destroyed. 10 sets of abs as well which I supersetted so I was in and out in less than 30 minutes. Today is refeed day...340grams of carbs so I am really looking forward to tonight back\chest and tomorrows leg hypertrophy workouts!

[Young9]

that golf swing looked pretty good except for the "Whoaaaa, thats lost!" lol

[fltallpaul]

that golf swing looked pretty good except for the "Whoaaaa, thats lost!" lol

Yeah well not playing for 6 months really brings out the rust...I played some great holes..and then some not so great. That's why golf is a fun sport...you can own a few shots and then miss like you have never played.

[fltallpaul]

July 30th, 2009

Tbar Rows
4platesx10, 4+25x10, 5platesx8 (hold contraction, slow concentric)

Wide Grip Pullups
BWx10, x9, x9

Low Cable, Wide Grip Cable Rows
50x12, 60x12, 60x12

High Cable Close Grip Pulldowns
165x8, 180x8, 165x8

Hammer Strength Pullover
180x12, 230x12

Incline Bench Press
185x10, 225x9, 225x9, 225x8

Hammer Strength Bench Press
2 platesx8 3 sets

Incline DB Flyes
60x10 3 sets, drop last 35x5


After taking in almost 300g of carbs before working out today I was excited for the pump I knew was to come. I watched Jeff Rodriguez video on RXmuscle today and was inspired by how well Jeff performs his lifts. He is so strong yet his form great and he really holds each rep and doesn't let the weight just get away when he's done. He really works the concentric part of the lift which I try to do...and this just reinforced that even more.

I felt pretty good during the workout and could see alot of striations in my upper chest and arms as the carbs had filled me out some. My chest pump was actually painful as I went really really slow on all my reps. I had no workout partner so I did a really controlled rep pace. Taking the weight down in about 2-3 seconds and doing the same on the way up. My reps were down a bit because of this but my time under tension was up and I know I killed every fiber in my chest. Weight is still at 217 but I expect a drop after my refeed and doing HIIT cardio post workout...14.5 weeks and I am coming full speed!

[fltallpaul]

Friday July 31st, 2009

Hack Squat
3platesx10 3 sets

SLDL
225x10 3 sets

Leg Press
6platesx12 3 sets

DB lunges
35x10, 10, 15

Leg Curls
120x15 3 sets

Leg Extension
225x15 3 sets

Saturday August 1st, 2009

Skull Crushers
125x8, 8, 8 rest pause then 3

Overhead Cable Extensions
150x10 3 sets

Cable Press Downs
95x15 3 sets

Standing Barbell Curls
95x10 3 sets

Hammer Curls
45x10 3 sets

Concentration Curls
25x12 3 sets

DB Shrugs
65x12, 110x10, 110x10

Smith Machine
225x10 3 sets

Sunday August 2nd, 2009

6 sets decline situps, 1 set leg raises

8 sets seated calf raise, 4 sets of 8 with 4 plates

10 HIIT sprints at 8am.

[fltallpaul]

Update pictures. Sunday night weight was 215.8. Down 1.2lbs from last week. Overall still feeling very strong and will be testing that today and tomorrow with power days for upper and lower. Much more vascularitsy showing now. My quads are already very vascular which didn't happen until the end last prep. 14 weeks to go and I am very happy with where I am at.

[Lando33]

Here comes the leanness!

[scoobysnacks]

**** for 14 weeks out looking tough. Good work. You are going to be beyond shredded.

[fltallpaul]

Here comes the leanness!

I feel like I have turned a corner for sure and looking forward to the weekly changes now. Thanks Rob.

**** for 14 weeks out looking tough. Good work. You are going to be beyond shredded.

For me to win I must be the leanest...and hope my symmetry and posing can make up for my height. Thanks Scoobs...you were a perfect role model this year!

[Lando33]

by the way, thanks for letting us use your gym last week!

[Sean15782]

Looks like I found a great point to join in your contest prep journey! You are definitely in route to a great showing in 14 weeks!

[CM82682]

What are you macros at right now Paul compared to the offseason high? Curious to see how that metabolism is working.

[fltallpaul]

by the way, thanks for letting us use your gym last week!

I was bummed you guys were there and I didn't get to say hello this time...Last time I saw the Xtend mobile...it was great. But then I think you worked out at like 4 am or something crazy...

Looks like I found a great point to join in your contest prep journey! You are definitely in route to a great showing in 14 weeks!

Thanks Sean...yeah inside 14 weeks now and things are starting to change every week now. Great to have you around again.

What are you macros at right now Paul compared to the offseason high? Curious to see how that metabolism is working.

My macros are 270p/240c/55f and a refeed of 250p/340c/50f every 7th day right now. I am about to up it to every 5th day since I lost weight the day after my last refeed. I am going to speak with Layne mid week and see where we stand.

Off season I was around 270p/350-400c/70f, but I also did not worry if I wanted something like ice cream or pizza. I always worked it into my macros...with the exception of a few times. Like when Tommy came to Florida and we killed a pizza together, went drinking, then went to Outback for dinner.....

I also kept cardio in all off season and watched my waist line.

[fltallpaul]

Monday August 4th, 2009

Tbar Rows
5platesx5, 5plates+25x5, x5

Close Grip Pulldowns
205x8, 215x7, 205x8

Incline Bench Press
225x5, 245x5, 245x5

Flat DB Press
110x8 3 sets

Standing Barbell Curl
95x10, 135x5, 115x6

Close Grip Bench Press
225x8 2 sets

Lateral DB Raise 35x8 2 sets

30 minutes LISS cardio, watching Fast and Furious in the cardio cinema


After a great weekend in which I found a new residence...and I can't wait to move next weekend I was a excited to work out. I made a mistake and took a short nap after work and that zapped my strength for my workout. I should have gone straight after work instead of resting and going at 8pm. I still made a concerted effort to lift heavy. This week was not max effort so next week you can be sure I will be getting tons of rest and making sure I get to the gym when my energy level is high. I expect to blow this weeks numbers away. I woke up today at another all time low...213...so I know things are working and working well. I may up my refeeds to every 4th or 5th day after talking with Layne on Wednesday...another powwer workout tonight and 30 minutes of cardio...heavy hacks, deads and extension...as well as ham curls...should be fun.

[fltallpaul]

Tuesday August 5th, 2009

Hack Squat
4platesx5, 4plates+25x5, 4plates+25x3, 4platesx5

Deadlift
315x5, 365x5, 365x3, 315x8, 225x10

Leg Extension
300x10, 310x12

30 minutes LISS recumbent bike.


My goals were not met tonight and I felt a bit off from the beginning. I was still close. I think I need to make an adjustment to my diet. I have lost 2lbs already this week and 5 since last Sunday. I am still only doing 4 days of cardio but the fat is really coming off me right now. I am going to talk to Layne about getting more aggressive with my diet. Maybe upping my refeed days or increasing protein. We will see. All in all I felt ok but I want to be feeling great this far out. Today is an off day and I am not going in at all. Tomorrow is a scheduled refeed and I am looking forward to that.

[fltallpaul]

My updates have been missing since Thursday but I have good reason. My girlfriend Misty and I found a place together and moved in all weekend. I was off work Friday so I spent the morning packing before hitting the gym for leg day. I did a killer leg workout, one of my best in a while. the highlight was the hack squat with 3plates+25 for ten reps on my last set. I have made a ton of progress on this machine. I still keep a close stance and hammer the outer sweep and the detail in my legs is getting ridiculous. I also hit my lowest morning weight on Sunday at 212. I took update pics but left the camera at home so I will get those up tomorrow. I don't have TV or internet at my new place yet but when I do its gonna be sweet. Saturday I took the day off to get Misty moved, rent a truck, unpack, return the truck and get a little organized. I moved into a 3 bedroom, 2.5 bath townhome that is just amazing. Seriously like a mansion for me. I mean I have a guest bedroom, an office and a huge master suite, and that's the top floor. The entire bottom floor is a huge open plan space with granite counter top kitchen, hard wood floors and a half bath for guests. The best part about the whole thing...I have a two car garage now. I have never had a garage so I am so excited to be able to park my car inside at night and not have it coevered by dew every morning. I can wax it and clean it and it will stay clean. Also Misty is great, she already cooked a bunch of chicken and put it in the fridge as well as put all our Scivation Whey in a giant tupperware container. We have a shelf in the food closet for our Supplements. I will take some pics soon. I am just beaming right now.

Sunday I went in and did Shoulders and Triceps. The highlight was DB shoulder presses with 100 for 8, and Close Grip Bench with 225 for 6 after pre exhausting my tri's with skull crushers and pressdowns. A very good workout and I am definitely leaner now...my shoulder striations are in, vascularity is getting crazy and I am getting the stares now from people. I still have 13 weeks which is crazy. Last prep I was this lean about 5-6 weeks out so I am going to be looking sick come show day.

Tonight is heavy Back\Chest and Bi's. This weeks workouts should be great with all the energy and excitement from moving. Misty is 8 weeks out and looks amazing too. I will put some pics of her up as well.

Overall I would just say that life is great right now!

[caj]

Glad to see great things are happening for you, man.

Great home, great gf, great shape, great life.

[CM82682]

Congrats on the new place, Paul. It sounds awesome and whats even more awesome is youve found a girl that supports your goals, congrats to both of you.

[fltallpaul]

Glad to see great things are happening for you, man.

Great home, great gf, great shape, great life.

Yeah things are good, this year has been a great one and bodybuilding has really helped me organize my life and obtain my goals. It's more than just a sport, its a life style which really encmopasses everthing we do.

Congrats on the new place, Paul. It sounds awesome and whats even more awesome is youve found a girl that supports your goals, congrats to both of you.

My girl not only support but she is freakin lean right now....her first show is in 8 weeks and she is going to be great, I can't wait. She has helped me tremendously this prep. It's so nice when someone is on the same wave length as you during prep. She knows what I need and is always helping. And ofcourse I help her as well where she needs it...I am actually doing pretty well at the figure poses....lol.

[fltallpaul]

Monday August 10th, 2009

Tbar Rows
5platesx5, 5plates+25x5, 6platesx5

Narrow Grip Cable Pulldowns
175x8, 205x6, 205x6

Incline Bench Press
225x5, 245x5, 265x3drop225x3

Flat HS Press
125 per sidex8 3 sets

Standing EZ Curls
110x8 3 sets

Hammer Curls
50x8, 50x5drop40x4

30 minutes LISS on recumbent bike

After a hectic weekend of moving and organizing and lots of other stuff I was glad to get back on a normal schedule. I felt good going into the gym and was able to move some good weights. My schedule was off from the move so I had to add biceps to this day and subtract tri's and delts since I hit them Sunday. Tonight will be heavy lower with hack squats, deadlifts and maybe a few other little things for fun to put a hurtin on my quads.

Also here are some update pics from Sunday night. My bedtime weight is 215, it was as low as 214 last week but the move made my diet a bit tough to keep perfect. I also had to skip a cardio session which I will make up this week. I have a feeling I will drop a lot this week. I woke up today at 211, my lowest yet of the prep and I still have 13 weeks to go.

13 weeks out pics, 215lbs of twisted steel and sex appeal...lol..

[bballbrett5]

are those lower abs veins and hints of vascularity and striations on the quads...13 weeks out?!??!

That's not even fair. Give the other guys a chance!

[fltallpaul]

are those lower abs veins and hints of vascularity and striations on the quads...13 weeks out?!??!

That's not even fair. Give the other guys a chance!

No reason to be fair...I am going to make this decision as easy as possible. You should see my girls lower ab veins at 8 weeks out..check this out..

[CM82682]

Wow, she is lean! Your doing alright yourself...

[bballbrett5]

no reason to be fair...i am going to make this decision as easy as possible. You should see my girls lower ab veins at 8 weeks out..check this out..

fffffffffuuuuuuuuuuuuuu

[fltallpaul]

Wow, she is lean! Your doing alright yourself...

She just had more cardio added thanks to Layne...she is going to looking amazing for her first show.

It's motivating as hell to prep with your sig other that's for sure...she spotted me on leg day last night...you know I had to look strong!

fffffffffuuuuuuuuuuuuuu

she does!

[fltallpaul]

Tuesday August 12th, 2009

Hack Squat
4platesx5, 4plates+25x5, 4plates+25x5

Deadlift
275x5, 325x5, 345x5, 345x5, 345x5

Leg Extension
265x8, 280x8, 295x8drop160x8 with hold

30 minutes LISS on bike

Lower Power day and it was fun to have Misty along. I really pushed myself on the hack and actually didn't need a spot. Next week I will give 5 plates a go. Deads felt good but my legs were a bit weak from hacks. I really concentrated on form and control. I will up that lift next week as well. Overall a great workout and my legs are feeling it a little today so that's always good. Woke up today at 210.5, the fat is coming off now and I am certain my next pics are going to show some serious change. At this point there is not a great deal of fat left. All of the unneccesary fat is gone and its down to a few trouble spot. My glutes are starting to take shape as well, and I spotted some new quads veins last night so I know somethings going on with my bf.

[CM82682]

Simple yet effective leg workout. Sometimes we overthink what we need to do to really stimulate the muscles when in reality its pretty simple. Have fun walking the next 24-48 hours.

[fltallpaul]

Simple yet effective leg workout. Sometimes we overthink what we need to do to really stimulate the muscles when in reality its pretty simple. Have fun walking the next 24-48 hours.

Working with Layne I learned the value of hitting muscles twice a week and splitting those workouts into heavy days with low volume and high volume days with higher reps. Heavy lower day is fun because I get to go all out in a short period of time so I am not worried about making it through an hour long workout...

My legs don't get too sore on from heavy leg day...its the 20 set leg days that leave me walking funny...even after doing them for a few years now.

[fltallpaul]

Wednesday August 12th, 2009

Today was an off day from the gym but since I had some free time I went in to do abs and calves. I enjoy going in and killing those two parts and leaving. It takes away from my longer workouts. I don't enjoy being in the gym for 2 hours due to lifting, cardio, posing. This year I am going to do my posing at home with the help of Misty. Less time in the gym means I will be more efficient when I am there and motivated.

Woke up today under 210 for the first time in this prep. Today is a refeed to combine my lowest weight with that and tonights workout should produce some insane looking pump and vascularity...followed by some HIIT cardio and tomorrow will be a great day...for legs!