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Paullie

Paullies Training Log

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24/3/10 - Wednesday

 

Morning Weight - 85kg

 

5:30am

 

Back Squats

90kg x 10

90kg x 10

90kg x 10

 

Push Press

70kg x 3

70kg x 3

70kg x 3

70kg x 3

70kg x 3

 

UDLs

40kg x 20

40kg x 20

40kg x 20

 

Bench Press (at home, grip closer than normal due to bench)

97.5kg x 3

97.5kg x 3

97.5kg x 3

97.5kg x 2

97.5kg x 3

 

Wasnt comfortable with the squatting today, think I might drop the weight and focus on my technique.

 

Bench was a bit dissapointing, had to bench at home because I ran out of time in the morning, and my bench forces me to use a close grip.

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still a mad bench figure

 

do you and your brother share the same/similar physique?

 

i only ask as i've started training a few years late after my 93kg 6'2" "little brother" and am curious as to whether we are destined to share the same physique via our genetics. i've noticed a few areas in which we are quite similar, shoulder width etc but that more so our frame not physique.

 

bit of an odd question i know..

Edited by Gilly

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Yer we do. Our frames are similiar if not the same, although Dan has always carries less body fat than me, I put that down to I'm married and he's not. :)

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27/3/10 - Saturday

 

7:30am

 

DB Squats (35kg in each hand)

35kg x 10

35kg x 10

35kg x 10

35kg x 10

35kg x 10

 

Clean and Press

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

 

Bent Over Rows

70kg x 8

70kg x 8

70kg x 8

 

DB squats as always were stupidly difficult, clean and pressing was a hell of a workout, and Im just getting back into bent over rows, dropped weight by 10kg.

 

The olympic lifting session Dan and I did last Sunday was not good for my back, I've slightly aggrivated it again, gotta get my rest in and watch myself.

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Nothing worse for a bad back than not perfect form whilst olympic lifting.

 

Your db squatting is insane, keep it up.

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Yer, Im going to lay off the snatching for the time being. I'm ok, its just minor, but gotta look after myself.

 

 

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Slight change in program.

 

Monday

DB Squats 3x20

Bench 2x7

Chins 3xmax

Military Press 5x5

 

Wednesday

Back Squats 3x10

Push Press 5x3

UDLs 3x20

Bench 5x5

 

Friday

DB Squats 5x10

Clean and Press 5x3

Bent Over Rows 3x8

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Heres a shake I made today:

 

40g Protein Powder

2 Eggs

Hand full of mixed berries

1 Banana

600mL milk

 

Before

001.JPG

 

 

After

002.JPG

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Myself as of just before the above shake.

 

 

 

 

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These photos remind me of why I hate photos lol

 

 

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29/3/10 - Monday

 

Morning Weight - 85kg

 

5:30am

 

DB Squats (22.5kg in each hand)

22.5kg x 20

22.5kg x 20

22.5kg x 20

 

Bench Press - Finally completed sets, this was the third week on this weight.

92.5kg x 7

92.5kg x 7

 

Chinups

8

5

5

 

Military Press

65kg x 3

65kg x 3

65kg x 3

65kg x 3

65kg x 2

 

Core work.

 

Back is playing up. I'm going to have to wind it back a bit, go back to the recover routine then work my way back into it.. again. This is really irritating.

 

I did the MPs in the evening at the gym, and what a joke it was. I had to wait for this knob to get out of the power rack who was doing 1/4 squats, all the way up to 180kg. Then he wonders why his legs are smaller than my daughters, ridiculous, don't these knobs see that what they are doing isnt getting them anywhere.

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What's with b*tchin out on the DB squats?! :lol:

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29/3/10 - Monday

 

Morning Weight - 85kg

 

5:30am

 

DB Squats (22.5kg in each hand)

22.5kg x 20

22.5kg x 20

22.5kg x 20

 

Bench Press - Finally completed sets, this was the third week on this weight.

92.5kg x 7

92.5kg x 7

 

Chinups

8

5

5

 

Have to go back to gym tonight to to Military Press.

 

Sorry didnt make this morning, I am going at about 4pm to complete my session.

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Back is niggly from last week still, so had to be concervative on them today. Fu$%, still wasnt easy lol. I'll work my weight up again. Probably not so bad because I don't feel like I have good endurance on them.

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31/3/10 - Wednesday

 

Morning Weight - 85.4kg

 

5:30am

 

Back Squats

Bar x 10

50kg x 5

90kg x 10

90kg x 8

80kg x 10 - to pin 3

80kg x 10 - to pin 3

 

Once again didnt feel comfortable with these, Im not sure wy. I have been doing DB squats for 5-6 weeks, so perhaps I just need to get used to them again. On the last two sets, I used a bar to control my depth, felt better.

 

Push Press

72.5kg x 3

72.5kg x 3

72.5kg x 3

72.5kg x 3

72.5kg x 3

 

Easy.

 

UDLs

42.5kg x 20

42.5kg x 20

42.5kg x 20

 

Bench Press

90kg x 3

97.5kg x 3

 

No spotter, no time.

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31/3/10 - Wednesday

 

Evening at home

 

Bench Press

82kg x 5

92kg x 5

95kg x 5

97.5kg x 5

100kg x 3

104kg x 2

 

At this point I ran out of weight at home. whistle.gif

 

Then did some curls, light weight DB squats and light weight DB SLDL.

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Just china spec stuff, real nasty, and a york bench.

 

The plan is to convert the back of my garage into a proper gym. :) Just got to relocate my toolbench, then I'm on my way.

 

 

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2/4/10 - Friday

 

Morning Weight - 86.8kg - PB

 

thumb.gif

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3/4/10 - Saturday

 

Morning Weight - 86.6kg

 

11:30am

 

Back Squats

80kg x 10

80kg x 10

80kg x 10

80kg x 10

80kg x 10

 

UDLs

45kg x 20

45kg x 20

45kg x 20

 

Bent Over Rows

72.5kg x 8

72.5kg x 8

72.5kg x 8

 

Then did one set of overhead squats then called it quits for the day.

 

Back squats felt so much better today, think my stance was wrong a few days ago. I will work my way up now from 80kg.

 

UDLs were awesomely hard haha.

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5/4/10 - Monday

 

Morning Weight - 85.8kg

 

9:00am

 

Back Squats

72kg x 20

72kg x 20

 

SLDL

50kg x 10

60kg x 10

70kg x 10

 

Bench Press

52kg x 2

62kg x 2

72kg x 2

82kg x 2

92kg x 2

102kg x 2

112kg x 1 - PB

 

DB Farmers Walk (20kg DB in each hand)

20kg x 70m

20kg x 70m

20kg x 70m

20kg x 70m

20kg x 70m

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I have somehow hurt my right wrist yesterday. It was not sore throughout the whole gym session, after I had cooled down, when I twist it or perform certain movements it hurts, quite painfull too. I'm assuming its a sprain, looks like Ill be squatting all week.. oh well lol. thumbsup.gif

 

 

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7/4/10 - Wednesday

 

Morning Weight - 86.8kg

 

5:30am

 

Back Squats

Bar x 10

40kg x 10

60kg x 5

80kg x 10

80kg x 10

80kg x 10

 

UDLs

45kg x 20

45kg x 20

45kg x 20

 

Chinups

8

4

5

 

My wrist was fine this morning, was definately only a sprain on Monday. Back was great this morning as well, no problem.

 

My lower back is definately getting stronger, the 45kg UDL were not as difficult compared to when I first started UDLs at 35kg. I think Ill stick to UDLs twice a week for a while.

 

Back squatting today was good, no more uncomfortableness.

 

Skipping bench press this week, right shoulder/arm a bit sore.

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wrist was fine this morning, was definately only a sprain on Monday

 

Maybe you sprained your vagina?

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lol, nah,i couldnt twit my wrist an hour after my session on monday, i couldnt even do a chin, it was very painfull. today, not a problem at all.

 

trust me, no vag here.

 

 

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9/4/10 - Friday

 

My son Harry is 2 years old today, Happy Birthday to Harry!

 

Morning Weight - 86.6kg

 

5:30am

 

Back Squats

Bar x 10

40kg x 5

60kg x 5

82.5kg x 10

82.5kg x 10

82.5kg x 10

82.5kg x 10

82.5kg x 10

 

Bent Over Rows

40kg x 8

60kg x 8

72.5kg x 8

72.5kg x 8

72.5kg x 8

 

Ran out of time today, will do UDLs at home tonight.

 

Back squats felt really strong today, another gym goer who squats (real squats) commented that I looked real strong today whilst squatting, so I was like fu$% yer.

 

Back, shoulder and wrist are fine.

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12/4/10 - Monday

 

Morning Weight - 87.8kg - PB

 

5:30am

 

Back Squats

75kg x 20

75kg x 20

 

Bench Press

95kg x 6

95kg x 6

 

Military Press

65kg x 2

65kg x 2

65kg x 3

65kg x 2

65kg x 2

 

Squatting was reasonably good today. My quads are killing me but, took about 3 warm up sets to get the blood flowing and get my quads good.

 

Bench was OK, felt a bit weaker than usual, although I did skip all shoulder stuff from last Tuesday onwards, because I had a sore shoulder, it was fine today.

 

I think Ill drop my MP to 62.5kg.

 

My weight is increasing again.

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12/4/10 - Monday

 

At home.

 

Rack pulls up to 137.5kg.

 

Felt really good, back is great.

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14/4/10 - Wednesday

 

Morning Weight - 88.0kg - PB

 

5:30am

 

Back Squats

82.5kg x 10

82.5kg x 10

82.5kg x 10

 

UDLs

47.5kg x 20

47.5kg x 20

47.5kg x 20

 

Bench Press

97.5kg x 4

97.5kg x 5

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Nice work, i havnt had a chance to get to the gym since last friday lol.

 

have finally started to catch up with uni work, so ill be heading back today :D.

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