Bodyweight - 242 weight is dropping like a rock
Incline Db Curls - 5 sets of 10 w 30's, 3 sets of 10 w 40's
Parallel Grip Bar Pushdowns - 5x10
Overhead Rope Extensions - 5x10
Cardio - 25 minutes at 4 mph.
Notes - Weight is dropping fast. Feeling better. Not going to worry about strength for the summer, that's what fall and the winter meet is for.
Hey man! I just found this blog today, spent the last 6 hours reading it, stopping to knock one out and make a protein shake! Fucking awesome. I was going to buy your programs, but I was wondering if it is just worth waiting for your book to come out? Sounds like its going to be some good shit! Appreciate you giving out of this information - stay strong!
ReplyDeleteI'd just wait a couple weeks on the new book really.
DeleteSee, I'm just not a very good salesman. LOL
Hey Paul,
ReplyDeleteI've been doing the small workouts split into lower body (posterior chain, calves, etc) and upper body (rotator cuffs, bis/tris, lats, etc), and I pretty much understand what you're getting at: Flying through smaller exercises at a pretty good rate, more or less just to get a "pump" going.
However, there's one exercise that I've been doing that's been giving me trouble: glute-ham raises. Would you recommend it for the small workouts? It seems like my lower back is really sore the next day after doing them even unweighted.
Also, my shirt came in today: http://www.flickr.com/photos/80095979@N02/7171203741/in/photostream
In true LRB style to boot! Not quite where you are, but working on it! haha
Mike this is why I don't recommend glute-ham raises on small days. The low back gets enough work and takes a long time to recover.
DeleteI discovered this myself while doing extra back work this past winter. I was doing hypers twice a week and eventually my low back was just too fatigued to progress.
Shirt looks awesome!
Hi Paul.
ReplyDeleteI just wanted to say thanks for this blog. I like the information but more importantly every time I read some of your posts it reminds me to be a man. Lift, run and bang on!
Greetings from Sweden.
Hugo I'm envious of you living in Sweden. I've only been writing this blog with the hope that a Swedish person would read it and like it enough to invite me over, so I could observe all the gorgeous women there.
DeleteThanks a bunch man.
Haha, you're welcome. You'll enjoy the good old Viking lifting spirit over here..
DeleteI need to make it over there Hugo. Beautiful countryside and women. I also need to make it to Brazil. If I could somehow become independently wealthy I would do it.
DeleteYou still doing steady state every morning as well, Paul?
ReplyDeleteYup.
Deletei wanna worry about u babycakes
ReplyDeleteUnless you're a really hot female with a great ass, that's ok brah.
DeleteIm thinking im probably gona go at it on Abs and especially Calves on my small sessions, 2 areas I generally tag on (sometimes a bit half assed) at the end of workouts.
ReplyDeleteQuestion - my inner side of the calf seems a lot more developed than the the outer side. Is there any way to remedy this or is it just genetics? I dont really know anything much about Calf work or if its even possible to target one side more than the other. The only calf work ive ever done is on a leg press machine for the last few years.
Yeah you need more soleus. Do the seated calf machine.
DeleteWhen you're doing calf work, if you do it pigeon-toed (toes pointed in), you'll hit the outer part of your calves. Turning your feet out (like when you squat)will work the inner part of your calves. This will work standing or sitting (Paul can correct me as necessary but this is what I've been taught. And he's right, seated calf raises will target the Soleus more than standing)
DeleteA better cue, is to think about rolling your feet either out or in as you do it. I can point my toes in, and still just hit the gastroc. You actually need to think about rolling out onto the little toe (to involve more soleus) or think about rolling onto the big toe to hit more gastroc. That's really a better way to do it than just concentrate on toe positioning.
DeleteGreat tip, Paul. Thanks for that little nugget!
ReplyDeleteIt is so refreshing to read a blog where the writer not only tells it like it is but lifts it like it is. I'm tired of those letters after the names of 150lb "experts" that tell us to do this and that. Guys like you , Wendler, Konstantinos and Touchere should have these letters after your name: HFW. HARD FUCKING WORK.
ReplyDeleteCan you believe a "gym" down the street from me was holding a P90x certification?? Load up bar and lift and sprint!!! And that's for free!!
Thanks for the great writing.
I didn't even know such a cert existed. That Tony Horton is smart.....
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