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Paul Stagg
01-09-2007, 04:41 PM
Hello.

Some of you may recognize me. Some, perhaps not.

A couple of weeks ago, I said, "I used to lift." Without going into too much detail, I haven't trained regularly for the better part of a year. The last several months, I've barely trained at all. It was nice being a normal person.

But I'm not normal.

No before photo, no bodyfat tracking. My goals are simple.

Stay Healthy.
Get Jacked.
Total Elite.

I was 217 this morning. For whatever that's worth. I still kinda look like I lift.

I won't go on and on about the 13 specks of salt I had today. I eat following the Precision Nutrition guidelines. I'll let you know if I'm not.

My training is based on the template used by Westside Barbell. It is not Westside training, because I do not train at Westside Barbell. You can call it conjugated periodization if you like. I do.

The next 12 weeks are laid out. As a customer of PN, I had access to a training template laid out by Dave Tate that I decided to use. I am not using it to the letter, and I'm not describing it in full, simply because Dave Tate and John Berardi own the rights to it. If they want you to see it all, they can.

Paul Stagg
01-09-2007, 04:44 PM
1/9/2007
ME Squat
Warmup - 5 mins elliptical, level 10
Low close stance box squat
45x5
95x5
135x5
2x5 @ 185
Shold have used smaller jumps

RDL
45x8
135x8
4x8 @ 185

Spread eagle situps
4x8

45 degree back raise
4x8

Pulldowns
2x8 @ 150

Stretching.

Being weak sucks.

KevinStarke
01-09-2007, 05:02 PM
Goals sound good to me man, looking forward to seeing your progress. Strength will come back gradually.

Unholy
01-09-2007, 05:43 PM
Awesome that you have a training log now. Like Kev said I'm sure you will be putting guys like me to shame in a matter of weeks.

Isaac Wilkins
01-09-2007, 05:50 PM
:burger:

Paul Stagg
01-10-2007, 08:34 AM
All meals yesterday were compliant.

This is what it looked like. All measurements are approximate:
8am - 2 scoop nitrean, 8oz V8, 3 FOC, ETS, Multi, Glucosamine, 2 cups green tea
10:30 - 8 oz beef, spinach in a bowl with tbsp olive oil, tbsp red wine vinagar, and a half ounce of feta cheese. mmmmm. cheese.
1:45 - 2 scoop nitrean. Carrots. Apple.
2:45 - 3:45 training
4:15 8 oz chick breast, pasta, carrots
7:30 8 oz beef, spinach in a bowl with 1bsp olive oil and tbsp red wine vinagar, 1 oz feta cheese. mmmmm. cheese.
9:30 tbsp psyllium husk. At 36, I am more concerned about poop than ever before. (my poop, not yours)

No need to make it complicated. One of the things I've learned over the years.

Another tidbit:
What sets most people apart from high level competitive bodybuilders isn't some complicated diet... it's sticking to the diet. Lots of high level competitors hire 'diet coaches' to basically tell them what to eat and when to eat it. These diets are not all that sophisticated... the reason they work is because high level competitors will do anything to win. They do exactly what they are told. If Milos tells someone to eat a slimy dill pickle rolled in a cat box, they'll do it.

Bench training this afternoon.

Anthony
01-10-2007, 08:47 AM
I swear ... if you drop this journal I will smack you. After you give me a free case of cherry vanilla coke. :D

Paul, you have all the tools to be successful. You know how to eat. You know how to train. SO DO IT. I know you're a busy guy with work and family, but make the time. Even if it's 20 minutes to do some squats or deadlifts and nothing else ... just do it.

Good luck!

PS - PN is good stuff. Have you registered on their forums? They post a lot of additional material you can download/print and clip into your binder.

Paul Stagg
01-10-2007, 09:11 AM
I'm not dropping this one.

The long break was nice, don't get me wrong. I went to work, I got home, I had a cocktail, I made dinner, or we went out. I worked on the house. Whatever. It was nice being 'normal'. I didn't worry about diet, I didn't go to the gym. I didn't eat that poorly, but I stopped eating more than 3 times a day. If I wanted a cookie, I had a cookie.

What I realized: while being normal is nice... I'm not normal. I missed the challenge 4 days a week in the gym - the desire to keep getting better. Normal people don't worry about getting better. I do, and getting back in the gym helps me focus on getting better there, as well as reminds me to keep getting better everywhere... to learn more, to work harder.

The traits that get me to a 500 pound squat, eventually to a 600, or 700, or 800 pound squat, are the same traits that make me continue to learn, and the same traits that will make me more successful in every aspect of life.

This isn't about being busy. Being busy is an excuse.

I bought PN intending to write a review of it for WBB. I never got around to it, but I do think it was worth the money. Not so much for the content, most of which is available for free, and isn't exactly ground breaking... but for the multiple delivery methods, the way it's presented, and the additional value of the PN network. I took advantage of those - it's where I got the 12 week training program I'm using.

I don't visit the PN fourms much, but I am a member.

bill
01-10-2007, 10:23 AM
Awesome your back at it Paul. I 2nd the poopster issue!
Its sort of silly in many ways. That you touched on but the lifting can really hold you life together and make it better.

KingJustin
01-10-2007, 12:33 PM
I follow Berardi's diet and usually (I'm taking a 2 month break) use a conjugated periodization routine, too! I'm expecting to see some real success here, make sure to stick with it.

Sidior
01-10-2007, 12:37 PM
What were your best lifts before you took your lay off? Attaining elite would be quite the accomplishment.

Unholy
01-10-2007, 12:44 PM
Is there a chart for what Elite is for different weight classes? (Sorry if this is a bit off topic)

Paul Stagg
01-10-2007, 12:50 PM
The only lifts that count when it comes to PLing are the ones in a meet.

I lifted in a meet in December of 2002
Sq: 335
B: 285
D: 395

I think.

I totaled 1015 or so.

My best gym lifts are (from memory, don't hold me to it)
SQ 445
B 315
D 435

Give or take. Right now, you can probably knock 100 pounds off each lift.

You can find a classification chart at the USAPL website, and I'm sure there are others. They vary by federation.

Paul Stagg
01-10-2007, 09:18 PM
I know dozens of you are wondering what I ate today.

Ok, maybe 2.

7:30 1 serv Opticen, v8, 3 FOC, multi, ETS, glucosamine
10:30 8oz chicken, tomato and cucumber salad w/ 1 tbsp olive oil
12:45 8oz beef, carrots
3:45 2 serv nitrean, tomato and cucumbver salad w/ 1 tbsp olive oil
6:00 handful of peanuts
6:45 8 oz chicne breast, bol of spinach with 1 tbsp olive oil and 1 tbsp red wine vinagar and 1 oz feta cheese. mmmmm, cheese.
between 7 and 9 I ate a box of raisins and an apple.
10:00 1 cup plain lowfat yogurt, 1 serv nitrean, 1 tbsp psyllium husk

All meals compliant.

I didn't train today. By the time I got home from work, it was too late to go, I would have been jokeying with the resolutionists. Given I've built flexibility into the schedule, that's fine... I'm going tomorrow morning and all will be good.

jkirkpatrick
01-10-2007, 09:23 PM
+ 1 = 3.

Good luck with your new routine. :lurk:

Paul Stagg
01-11-2007, 03:20 PM
1/11/2007 ME Bench
Warmup: 1x15 face pull, pushup, ext rotation, 45 deg back raise

Floor Press
45x15
95x5
135x5
155x5
175x5
2x5 @ 185

Close grip incline press
45x6
95x6
135x6,4,4,3

Lateral raise
20x8
3x8 @ 30

Hammer Strength Row
3x8 @ 90

WillKuenzel
01-11-2007, 06:36 PM
Is there a chart for what Elite is for different weight classes? (Sorry if this is a bit off topic)
I've got the APF chart in my sig. Its the only one that really matters anyway. :p

The week is almost up Uncle Pauly, will you be starting up another journal? :thumbup: :thumbup:

Unholy
01-11-2007, 06:43 PM
I think Uncle Paul is serious about this one.

Thanks Will.

Blood&Iron
01-11-2007, 07:44 PM
It's like the return of the old WBBers or something. Good to see you are starting up a journal.

I never stopped lifting, but I've been drinking way too much, eating so-so, and not worrying too much about things. My goals are pretty damn similar to yours. I'll be watching this.

TwiloMike
01-11-2007, 08:10 PM
I'll be watching this journal as well.

Paul Stagg
01-12-2007, 07:05 AM
I've got the APF chart in my sig. Its the only one that really matters anyway. :p

The week is almost up Uncle Pauly, will you be starting up another journal? :thumbup: :thumbup:

I'm thinking about trying HST.

The week after, I'll try MaxOT.

Then I'll try UD2, because I got fat.

This is the journal to end all journals.

Paul Stagg
01-12-2007, 07:07 AM
It's like the return of the old WBBers or something. Good to see you are starting up a journal.

I never stopped lifting, but I've been drinking way too much, eating so-so, and not worrying too much about things. My goals are pretty damn similar to yours. I'll be watching this.

Other than the lifting, that's exactly what I did! It's much mroe effective to stop lifting. You go to **** much faster.

Good to see you back on the forums.

Paul Stagg
01-12-2007, 07:08 AM
I think Uncle Paul is serious about this one.

Thanks Will.

Serious as a heart attack.

Blood&Iron
01-12-2007, 07:09 AM
Other than the lifting, that's exactly what I did! It's much mroe effective to stop lifting. You go to **** much faster.

Good to see you back on the forums.
I even have a new journal. It's pretty boring, though.

Paul Stagg
01-12-2007, 07:12 AM
By the way, had a non compliant meal yesterday. Pizza. mmmmmm.

My little sister popped out another childrens (that's number 4 for her); I went to visit last night, and when I got home, I wanted pizza. So I had some.

Unfortunately, I'm out of beer. It was stupid of me to let the stockpile run down, because I really would have enjoyed a 60 minute IPA.

Oh, well.

Having dinner with friends tonight, but we're making dinner, so it should actually be OK. As long as I don't have more than a glass of wine.

By the way, I'm sore as hell. I'm going to be huge.

Anthony
01-12-2007, 07:18 AM
Pizza is non compliant? ****!

Unholy
01-12-2007, 10:34 AM
Haha, keep it up man. BTW are you making it to the Arnold uncle Paul?

Paul Stagg
01-13-2007, 11:47 AM
1/12/2007 DE Squat
Warmup - elliptical

Box Squat
2x3 @ 45
2x3 @ 95
20x3 @ 135, less than one minute between sets.

This is harder than you would think... mosttly because I'm out of shape.

Pull thru
3x12 @ 100

Pull down abs
2x15 @ 100

Good morning
3x12 @ 45

Yes, 45. I was exhausted, and I didn't think I could actually put any weight on the bar.

Chins
2x5

Stretching and out

My lower back is tight as hell - I need to stretch a couple of times a day to get it loosened up; I have a chiro visit scheduled on Wednesday.


Eating has been good. Another non compliant meal last night, primarily because of wine and cake. So that's two out of of 20 or so, which is right on schedule.

I was 212 this morning, but I think I was really dehydrated (see: wine).

Nothing on the agenda today other than football.

Ravens vs Colts at 4:30. I'm old enough to remember the Baltimore Colts, so this is a big one.

Ravens 27, Colts 20.

Paul Stagg
01-13-2007, 11:53 AM
Haha, keep it up man. BTW are you making it to the Arnold uncle Paul?

I doubt it. I think it would be a blast to meet all of the online folks I know, but I don't think the Arnold is the place for me. I detest crowds and I'm not remotely interested in professional bodybuilding.

You never know, though. I might change my mind.

Paul Stagg
01-13-2007, 07:21 PM
Ugh.

Paul Stagg
01-14-2007, 03:54 PM
1/14/2007 DE Bench

Warmup: 1x15
Face pull, pushup, ext rotation, 45 degree back extension

Bench press
2x10 @ 45
2x3 @ 95
20x3 @ 135.
Less than a minute between sets. This wasn't so bad, but it's boring.

DB Extensions
20x12
30x12, 6
20x12

Rear lateral raise
3x10 @ 20

CSR
45x5
90x5
3x5 @ 135

DB Flye
2x8 @ 30

Hammer curl
2x12 @30

Pressdown
3x15 @ 100

Sidior
01-14-2007, 04:58 PM
DE work looking good for bench and box squats, 20 sets seems like alot of no fun though.

Paul Stagg
01-14-2007, 05:23 PM
It is no fun.

Big o Boy
01-15-2007, 06:14 AM
I don't have much anything interesting to say but I wanted to subscribe to this thread to keep up with your progress.

Striving for success in the gym is linked to success in life... I had never thought about it like that before. It's kinda like once you get into routine of getting in the gym, busting your ass, and breaking PRs. Once you establish that mindset (that by bettering yourself it brings self-satisfaction), it should spill over into your everyday life because it's a pattern you have modeled a part of your life by.

TwiloMike
01-15-2007, 07:45 AM
No fun but necessary. Keep it up, Paul.

Paul Stagg
01-15-2007, 08:50 AM
Striving for success in the gym is linked to success in life... I had never thought about it like that before. It's kinda like once you get into routine of getting in the gym, busting your ass, and breaking PRs. Once you establish that mindset (that by bettering yourself it brings self-satisfaction), it should spill over into your everyday life because it's a pattern you have modeled a part of your life by.

Absolutley. Besides all the other benefits of weight training (health, stress relief, etc), learning that working hard leads to getting better carries over. If you apply all the stuff you learn about training to the other aspects of your life, you'll certainly be more successful.

Paul Stagg
01-15-2007, 08:58 AM
Week in review:

Dropped a pound (216 this morning)
Met nutrition plan
Made all scheduled workouts
No tobacco.

For this week:

Adding some volume to workouts. The plan is to complete the structured workout, then have 12 minutes of 'free time' to train at a moderate intensity doing stuff I like. I only did that one day last week.

Stick to the nutrition plan. There will be a challenge, as I'm out in the field tomorrow and I have to go to Carlstadt on Thursday (I have a 1pm meeting, so I have to leave my house at 8, drive the 3-4 hours, meet someone for lunch, go to the meeting which will last 3 hours or so, then drive 3-4 hours home). I reminded myself that this isn't all or nothing, and to do the best I can. Training consistency is the most important thing right now.

Keep off tobacco. I tend to have the most trouble when I drink, and long drives. The drinking isn't a big deal - I can just not be social for a while, and stick to going out with non-smokers. The long drives are tough - again, Thursday will be a test.

Stumprrp
01-15-2007, 09:05 AM
you can do it Paul, take some beef jerky or something to snack on the long trips

Unholy
01-15-2007, 12:18 PM
Yea keep it up, you are a text book example of what to do.

KingJustin
01-15-2007, 12:33 PM
Good work last week, Paul.

Just wondering, but what's the reasoning on moving the typical 6-8 sets up to 20 on DE Bench?

Paul Stagg
01-15-2007, 12:39 PM
1) Because Dave Tate said to
2) It's a preparation phase. The percentages are very, very low - the idea is to perfect form.

Paul Stagg
01-15-2007, 05:25 PM
1/15/2007 ME Squat
Warmup: Elliptical

Low Box Squat (hole 2)
2x5 @ 45
95x5
135x5
185x5
2x3 @ 225

RDL
45x8
135x7
4x7 @ 205

Spread Eagle Situp
4x8

45 degree back raise
4x8 @ +25

Pulldowns
2x8 @ 160

Leg Ext
2x15 @ 50
Calf Raise
2x15 @ 200
Lying leg raise
2x8

Stretching and out

KevinStarke
01-15-2007, 08:46 PM
Max effort work looks good man, I like your exercise choices.

Paul Stagg
01-17-2007, 04:37 PM
1/17/2007 ME Bench
Warmup: 1x15
Face pull, pushup, ext rotation, 45 degree back raises

Floor press
45x12, 12
95x5
135x5
155x5
185x5
203x3
2x3 @ 225

Close Grip Incline
45x6
95x6
3x6 @ 145

Lateral raise
3x8 @ 30

Hammer Strength Row
45x6
3x6 @ 115 per side

HS Pulldown
2x8 @ 90 per side
OH EZ bar ext
2x10 @ 40
EX bar curl
barx 10
+20x10
+40x6

heathj
01-17-2007, 11:36 PM
wow you made a journal...good luck on the goals.

switch to chewing :P

KevinStarke
01-17-2007, 11:40 PM
Floor presses are great im sure your triceps were shot after that workout.

Paul Stagg
01-19-2007, 09:34 AM
wow you made a journal...good luck on the goals.

switch to chewing :P

I did. Then I smoked, and I dipped.

I just need to get off it alltogether. So far, doing OK.

Unholy
01-19-2007, 01:00 PM
sweet lifting uncle Paul

TwiloMike
01-19-2007, 01:02 PM
Nice upper work!

Paul Stagg
01-19-2007, 02:32 PM
Today is supposed to be DE squat. I went to the chiro today for a follow up on some pretty severe pain/discomfort I've been having (it goes back to before restarting lifting).

He took some pics today, and I have some pretty bad inflammation between l4 and l5 and my SI joint. I also have some soft tissue issues... which he worked on and made me want to rip the table out of the floor and beat him with it.

I refrained.

But I'm hurting, so I'm going to go tomorrow. Today I'm going to take lots of Advil and lay down.

Diet yesterday sucked. Today is back on track. I did decide to ease off the no carbs other than veggies thing, and stop counting compliant meals. Instead, I'm
Getting 220g protien/day
Eating veggies with every meal
Eating fruit for snacks.
Thinking twice about foods I know aren't a good idea.

That should keep me out of the box of chocolate, but still let me go out to dinner and not think I can't have a beer the next day.

Health and moderation, yes?

I will need to figure out how to do some recomposition at some point, but I think increasing my activity and increasing my muscle mass while paying more attention to what I eat will go a long way.

Paul Stagg
01-20-2007, 05:37 PM
1/20/2007 DE Squat
Warmup: 5 mins elliptical, level 10

Box Squat
2x6 @ 45
2x3 @ 95
20x3 @ 135
Did them in under 18 minutes.

Pull thru
3x10 @ 120

Pull Down abs
2x15 @ 150

Good mornings
3x10 @ 95
See: Back pain

Pullups
2x6

HS Seated hamsting curl
2x15 @ 45
Smith Shrug
barx15
+90x12
+180x8

Stretching and out.

Paul Stagg
01-21-2007, 04:52 PM
1/21/2007 DE Bench

Warmup: 1x15 face pulls, pushups, ext rotations, 45 deg extensions

Bench Press
2x15 @ 45
2x5@95
20x3 @ 135
Did these with less than 45 secs rest. Felt great.

DB Ext
4x10 @ 25

Rear lateral raise
3x10 @ 20

CSR
45x5
90x5
3x5 @ 160

Cable Rows
2x8@150
Hammer curls
3x6@40
Pressdowns
2x15@150
Situps
2x15

Paul Stagg
01-24-2007, 05:30 PM
1/24/2007 ME Bench
Warmup: 1x15 of face pull, pushup, ext rotation, 45 degree back raise

Floor press
45x15
95x5
135x5
185x3
225x3
245x1
3x1 @ 265

Close grip incline
3x5 @ 155

Side lateral raise
3x8 @ 30

Hammer Strength Seated row
45/side x 5
2x5 @ 135/side

HS pulldown
2x10 @ 90/side
Hammer curls
2x15 @ 30
Light band pressdown (2 hands)
2x15
Cuff stuff

Paul Stagg
01-29-2007, 05:05 PM
I didn't stop training again. I'm just dealing with that inflammation in my back, probably caused by the way I sit in my car and drive long distances, coupled with inactivity, specifically the weakening of my abdominals.

It's getting better, but still bugs me a little. I know that some prudence now will get me farther later. I'm doing some stretching and bodyweight stuff at home, but nothing worth talking about. I'll probably go to the gym and do some upper body work later in the week, then get back to my planned training on Monday.

I don't know that I'll do another 'prep' phase or just get to it, probably should keep working on conditioning and form. We'll see

Big o Boy
01-30-2007, 01:58 AM
Good luck with recovery Paul. I've been stuck on the recovery wagon for almost 2 weeks now and I hate it. Again, good luck with whatever you decide to do.

Paul Stagg
01-30-2007, 09:03 AM
This is different than normal for me, because I'm really itching to get to the gym, where before it was a nice excuse to not have to go.

Chris Rodgers
02-12-2007, 05:35 PM
This is different than normal for me, because I'm really itching to get to the gym, where before it was a nice excuse to not have to go.


How's that itch? Went away for a few weeks? :alcoholic

:windup:

Paul Stagg
02-14-2007, 01:12 PM
No. So this has been driving me a bit nuts.

My SI joint is feeling better, but comes and goes. I don't want to risk really hurting myself by training hard - I figured out the problem, just need to get the pain to go away.

I am training, just doing rehab and band bull**** at home. I was planning on going to the gym to bench today, but I'll probably go tomorrow. I figure two more weeks of not much, then back to it around the first week of march.

Hatred
02-14-2007, 02:22 PM
Um. You lift weights?

Paul Stagg
02-14-2007, 02:31 PM
Nope

the doc
02-14-2007, 03:36 PM
paul... welcome back to the world of crazy on the edge training and dieting. I took some time off as well and then blew my knee out during soccer.

As part of my rehab I rekindled the flame and have been going hella strong on both diet and training since. Initial rehab - band ****, super high rep work, etc all sucks but when you can get back in training it gets cool again

prescription for sanity: cheat day only 1/week as indicated

Hatred
02-14-2007, 04:04 PM
paul... welcome back to the world of crazy on the edge training and dieting. I took some time off as well and then blew my knee out during soccer.

As part of my rehab I rekindled the flame and have been going hellastrong on both diet and training since. Initial rehab - band ****, super high rep work, etc all sucks but when you can get back in training it gets cool again

prescription for sanity: cheat day only 1/week as indicated


Only those residing in the state under the control of The Governator are allowed to use this word.

Paul Stagg
02-14-2007, 05:09 PM
Really?

I thought 'hella' had reached that point where it was no longer hip.

I'm all about being hip.

Paul Stagg
03-20-2007, 11:20 AM
Um, yeah.

The past month - not so good. Resumed smoking, eating like ****, etc. Some of that is work/stress related, some of that is because I love to eat like **** and smoke cigarettes.

I am, however, old and feeble. I don't love that.

Back is getting better (not 100%, but I'm tired of having that as an excuse.

So I'm going to the gym today.

I also ate some vegatables today. Yesterday, too. Haven't smoked today (one day at a time, yes).

Big o Boy
03-20-2007, 01:06 PM
hurray for vegetables! hella sweet.

Paul Stagg
03-20-2007, 07:25 PM
Training
3/20/07
Warmup - 5 mins elliptical, bodyweight squats, dynamic stretching

Squats
45x10,10
95x5
2x5 @ 135

Good Morning
45x5
135 x 5

45 degree hyper
4x8

Inverted situps
2x5

Flat bench situps
2x8

Pullup
2x3

Lots of static stretching.

Diet
Water. Opticen, Tilapia, ground beef, Nitrean, carrots, spinach, feta cheese (mmmm... cheese), wine, olive oil, FOC. Not in that order.

Musings
Weights are teh suck, but I'm trying to ease back into this and not get hurt and not get too sore that I can't keep up with my planned training frequency. My MP3 player (I do not have an iPod) battery was dead. That sucked.

MixmasterNash
03-20-2007, 10:55 PM
Smoking is cool.

Paul Stagg
03-21-2007, 07:56 AM
It is cool. Having a heart attack at 50, not so much.

Good to see you posting.

bill
03-21-2007, 08:05 AM
I hear the heart attack thing isn't fun. I never realized how much I rely on my mp3 until I don't have it or the battery runs out.
Stay with the workouts, I don't think you can avoid the aches and pains, but for sure injuries will wreck progress.

Bob
03-21-2007, 08:39 AM
Decent workout Paul...

GL with the smoking.. I hope you can kick it soon... especially wierd since you have the knowledge to know what it's doing to you... dang addictions!!

And BTW.. you ain't old.. wait another 5-6 yrs...

Jordanbcool
03-21-2007, 09:11 AM
Get back on the horse paul!

Hope your back feels better.

Paul Stagg
03-21-2007, 05:54 PM
Training
None, unless you count walking the dog. I don't.

Diet
Food. Water. Milk. Eggs, bagel, ground beef, V8, carrots, olives (in a martini), Nitrean, some other stuff. Not in that order.

Musings
Kind of a lazy day - worked form home, got lots of stuff done without inturruption.


Now, for your entertainment: Sleep. (If you don't like this, I don't think I want you reading here, anyway.)

zj9IAvv32wE

Paul Stagg
03-23-2007, 12:26 PM
Thursday, 3/22

Training
None

Diet
Nitrean, v8, bagel, roy rogers bacon cheeseburger, pasta with red meat sauce, some other random ****.

Musings
Long day. Was up at 4:30, had to leave at 5:30 to drive to an early meeting in NJ. Left there around 10:30, and spent most of the ride back onthe phone dealign with a bunch of things, which to the average person, would seem really boring, but to me, they were critical. Got to my office around 2, and worked until about 6:30. Thus the poor eating.

Chris Rodgers
03-23-2007, 04:22 PM
Good job on that Bacon Cheeseburger!

bill
03-23-2007, 04:56 PM
I love a cheesburger + bacon = slice of heaven
do some plyo pushups or a sit up or two

Paul Stagg
03-26-2007, 05:13 PM
Training
3/26/07

Warmup: 5 mins elliptical, dynamic stretching

Squat
45x8,8
95x5
135x5
185x5
225x5
245x5

Good morning
2x8 @ 135

45 degree hypers
4x10

Bench situps
20, 10

Pullups
2x4

Lots of stretching


Diet
Pretty much whatever I wanted. I wanted a burrito.

Musings
Training felt really good today. Everything is still under my actual capability, and it was a pretty easy session.

Paul Stagg
03-29-2007, 01:16 PM
Traiing
3/29/07
Warmup: Front and side raises, face pulls, hypers, situps, and pushups.

Bench Press
2x10 @ 45
2x5 @ 95
135 x5
3x5 @ 185

OH Press
2x10@45
3x5 @ 95

BB Bentover Row
45x10
135x5
2x5 @ 185

Lying db ext ss w/ seated hammer curl
2x8 @ 30

Face Pull
3x12 @ 100

Diet
Whatever I feel like eating

Musings
Noontime training is cool, but there are still assclowns at the gym. Today's assclown: 1/4 reps on the leg press with 2 plates per site, who DIALED someone on his cell phone, and proceeded to have a 35 minute conversation.

He was also standing on my box squat box to do cable curls with a limited ROM. I have no idea why.

bill
03-31-2007, 02:02 PM
Good to see your getting some workouts back in. It's curious to why some people go to the gym, on cell phones and hardly lifting at times. lol oh well different strokes for diff folks.

Paul Stagg
04-02-2007, 06:32 PM
Training
Warmup: 5 mins elliptical, some dynamic stretching.

Squat
45x8
95x5
135x5
185x5
225x5
275x4
Strength was there, but broke form on rep 5.

Good Morning
45x8
135x5
185x1
This was really uncomfortable. I may take these out and try SLDL. I need to get my back healthy.

45 Degree Hypers
3x12

Bench situps
2x15

Neutral grip pulldowns
2x15 @ 100

Shrugs
2x8 @ 3pps

HS leg curl
2x7 @ 90

Lots of stretching.

Diet
Food. Water. Coffee. Some sort of granola bar. I did not, however, turn into a hippie, so that's good. Turbo Dog.

Musings
My cousin got married over the weekend to a great guy. Cute, happy couple, and a great wedding day.

Not too much stupid at the gym today, although the music still sucks. Wiseblood fixed that. It never gets old.

HeavyBomber
04-02-2007, 06:38 PM
Today's assclown: 1/4 reps on the leg press with 2 plates per site, who DIALED someone on his cell phone, and proceeded to have a 35 minute conversation.

He was also standing on my box squat box to do cable curls with a limited ROM. I have no idea why.

hahahaha
standing on your box? WTF...

Paul Stagg
04-02-2007, 07:06 PM
I couldn't make it up if I tried.

It was the strangest thing - I would box squat on Friday, come in on Sunday, and my box would be where I left it.

By Monday evening, it would always be somewhere else, usually by the cables (where you would do crossovers and cable curls.), which is also where the chin bar is. I figured some short person was standing on it to get to the chin bar.

Apparently not.

I also saw a guy once standing on the box, using the Smith machine to do some sort of bent over row. Again, I have no idea why he needed to stand on the box.

Saw another guy standing on the box to do shrugs. Apparently if you are higher, gravity is different.

Paul Stagg
04-05-2007, 08:57 PM
Training
Warmup - lots of stuff

Bench
2x12 @ 45
95x5
135x5
185x5
225x5

Oh Press
45x10
95x5
115x5
135x3

Bent Row
45x10
135x5
185x5
225x5

Pressdown
4 sets of 12

face pull
4 sets of 12

Diet
Food, water. Cheesesteak. Wine.

Musings
I reconnected with an old friend via e-mail yesterday. She and I were pretty much best friends our junior and senior year of high school, and I haven't seen her since about a month after we graduated (not for lack of trying). She's happy and healthy, and very successful. We are meeting for lunch next Thursday.

18 years - that's going to be a long lunch.

Music in the gym today - down.

Paul Stagg
04-09-2007, 04:45 PM
4/9/07

Warmup: Stuff

Squat
45x10
95x5
135x5
185x3
225x1
275x5, 4, 3

Standing OH Press
45x10
95x5
3x5 @ 115

Bent Row
45x10
135x5
185x5
5x5 @ 225

Hammer Strength Shrug (Seated)
115 per side 2x6

45 degree hypers
2x10

Lots of stretching.

Con
04-09-2007, 05:00 PM
Nice OH presses. After doin them for like two session, its one of the lifts I really would like to increase.

Paul Stagg
04-11-2007, 06:25 PM
Training
Warmup: Singing and dancing

Squat
45x10
95x5
135x5
185x3
225x1
275x5,5,4

Bench Press
45x10
95x5
135x5
3x5 @ 185

Deadlift
135x5
185x5
225x1
275x5

Pulldown
3x8 @ 150

Lying leg raises
2x12

Lots of streching.

Diet
Some eggs, Nitrean, chicken, cheese, a tortilla, spinach, some hamburgers, and a Smithwick's. The Smithwicks was post workout, for the carbs and all that.

Musings
Basic is good. I got the weight right to start on the bench, but started too high with squats and deads, so we'll see how that goes. I think it's going to take a while to get used to squatting 3x a week, and get used to such a basic routine... but I'm weak, and I'm out of shape, so it's a good place to start. 6 months from now, I'll be bigger and stronger than ever.

Big o Boy
04-11-2007, 06:43 PM
lol... you warm-up singing and dancing, eh? I guess I'll have to try that before my next meet. Maybe I'll intimidate some people in my flight?

Training looks good in here. Weight is getting heavier.

Paul Stagg
04-11-2007, 07:24 PM
*Jazz hands!*

TwiloMike
04-11-2007, 08:28 PM
*Jazz hands!*

*Spirit fingers!*

Looks like good pressing there.

Paul Stagg
04-14-2007, 07:25 PM
Training
Warmup: Dynamic stuff

Squat
45x10,10
95x5
135x5
185x3
225x1
275x3
3x5 @ 225

The 275 just felt heavy today. Backed it down to 225; each rep was perfect.

OH press
45x10,5
95x5
3x5 @ 120

Bent Row
45x10
135x5
185x5
3x5 @ 230

Hammer strength shrug, seated
2pps x 8
2plates + 25 per side, 2x8

Lots of streching.

Diet
Food, Water. Eggs, skittles, a cupkake, and some rice krispy treats, short ribs, spinach, and an inexpensive Merlot.

Musings
Backed the weight down for squats today - I should have started at 225, but my ego... the 275 just felt like a ton. Given I'm not at all used to squatting 3x a week, I may just back it down and get a running start.

Or not.

Chris Rodgers
04-14-2007, 07:34 PM
Good thinking Paul. I like the old skool back to the basics stuff.

Bob
04-14-2007, 07:38 PM
:withstupi
I'm liking the basics.. and the 3xweek squatting. Gotta love the workload progress that gives ya.

And singing & dancing warmups... I can just imagine the looks at the gym one would get with that.:scratch:

Paul Stagg
04-14-2007, 07:42 PM
I needed to get back to basics - I'm pretty much a beginner at this point.

I do need to clarify, I don't actually sing and dance as a warmup.

TwiloMike
04-14-2007, 07:44 PM
I do need to clarify, I don't actually sing and dance as a warmup.

Bummer. I was gonna ask you to post it on youtube. :(

Chris Rodgers
05-03-2007, 10:12 PM
Is that tumbleweed?


*whistles*

Paul Stagg
05-09-2007, 08:18 PM
Something like that.

Work went to hell in a handbasket, and the last thing on my mind is training (which sucks, because training is good for my stress levels).

Be back soon.

KingJustin
05-19-2007, 06:33 PM
Paul..

I'm in Silver Spring this week. I'm not doing anything but working on a paper and working out. If you have any guest passes or anything like that and you wanna workout, send me a PM and I'll come up to Baltimore. I'm maxing out on deadlifts and bench next week, so you can make fun of my form if you want.