Paul's Training Log

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Paul's Training Log

Post  Paul Fortunato on Thu Oct 18, 2012 10:04 pm

Training thus far:

I recently came into possession of a fury shirt tailored to my specific measurments (extra shmedium thanks Lance!). This was the second time using the shirt.

45x10
135x5
175x5
205x5
Added shirt
225x3 (2 board)
250x3(1 Board)
265x1
275x1 PR What a Face
285 miss pale

All things considered I was pleased with the shirt.

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Paul's training log

Post  Joe Hummel on Fri Oct 19, 2012 8:37 am

Hey Paul

Good to see someone else posting. Are you using the shirt at Lance's meet? See you there.
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Re: Paul's Training Log

Post  Paul Fortunato on Thu Oct 25, 2012 7:40 pm

Sorry for the late reply Joe. No, I'll just be pulling at the meet. Still need more work on the bench.

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10/29/2012

Post  Paul Fortunato on Wed Oct 31, 2012 12:36 am

First week after competing in Lance's push-pull.

Bench

45x10x2
135x8
165x5
185x5x3
3board
195x3
205x3
215x3
225x3

DB Bench
65x10
70x10
75x10

Lying tri extension
3x10

Pec deck fly
3x11

Tri extension
3 pyramid sets

500 (jumping rope)


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10/31/12

Post  Paul Fortunato on Fri Nov 02, 2012 12:05 am

Squats. One of those days where you feel beat. Had a hard time staying tight.

Squat
45x10
135x6
185x5
225x5
245x5
265x5
285x5

Leg press
2x15

Hamstring curl
3x11

Felt tired. No excuse.

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11/2/12

Post  Paul Fortunato on Sun Nov 04, 2012 6:52 pm

Deadlifts. Everything felt pretty light
135x8
225x5
315x5
325x5
335x5

Rack pulls (set at knee height)
365x3
385x3
405x3
425x3

DB still leg deadlift
65sx11
70x11
75x12

Goblet pause squats
2x10

DB rows
60x14
75x14
90x14

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11/5/12

Post  Paul Fortunato on Thu Nov 08, 2012 3:18 pm

Bench
45x10x2
135x8
165x8
195x5x5
3 board
215x3
230x3
240x3

Cambered bar
135x7
145x6
155x5

DB Rows
75x10
90x10
100x10x2

Tri pull downs
3 supersets (8x light-8x medium-8x heavy)
1 pyramid set

Pull-ups
5,6,5

Jump rope and abs

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11/7/12

Post  Paul Fortunato on Thu Nov 08, 2012 3:26 pm

Squat

45x8x2
135x5
185x5
225x3
285x5
305x5
325x5-->ball buster
Hang bar squat (purple bands) really trying to focus on exploding out of the bottom.
325x5
365x4
385x5

Hamstring curl
4x8

Adductor machine
4x12

Nice long walk for recovery.

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Cambered bar

Post  Joe Hummel on Fri Nov 09, 2012 9:27 am

Paul, I stopped using the cambered bar after tearing my rotator cuff. I think it stretches the shoulder too much, but then again I'm old. I have since used it upside down a few times mimicking a 2 board.
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Re: Paul's Training Log

Post  Paul Fortunato on Fri Nov 09, 2012 1:37 pm

I definitely felt it in my shoulders after using it. My problem is being weak off the chest so I figured I've give it a shot. This and more shoulder work will hopefully correct this and get my bench to something respectable.

You may be older Joe but you still put the work in! Thanks for the feedback.

Paul

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11/9/12

Post  Paul Fortunato on Sun Nov 11, 2012 3:02 am

Deadlift
135x8
225x5
275x1
315x5
345x5
365x5x2
Rack pulls
425x2
445x2
465x2
485x3

Safety bar good morning
105x10
145x8x2

Lat pull down
2x10
1 drop set

Back extensions

Bicep cable curls

Single arm preachers

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11/12/12

Post  Paul Fortunato on Tue Nov 13, 2012 1:45 am

Bench
45x10x2
135x8
165x8
185x3
205x1
Added shirt (2 board)
225x2
245x2
265x2
275x2

Incline bench (close grip)

135x8
155x8
175x8

Cable flies
3x11

T-bar chest rows
3x10

Reverse Tricep extensions
3x10

Single arm Tricep extension
3x10


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11/14/12

Post  Paul Fortunato on Thu Nov 15, 2012 2:41 am

Squat
45x10
155x5
205x5
Suit straps down. Let me preference this by stating these reps were not parallel. This suit is brand new and pretty tight
245x3
285x3
325x3
345x3--> started to get near parallel
365x3
380x2--> tried adding belt but couldn't get down near parallel

Leg press
270x10
360x8
450x8
540x8

Hamstring curl
3x10

Adductor machine
3x10

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11/16/12

Post  Paul Fortunato on Sat Nov 17, 2012 12:01 pm

Deadlift
135x7
225x7
315x3--> added squat suit (no belt)
355x3
375x3
390x3 everything felt easy except for getting low in the suit. One the last set I used the belt and it was hard to get air. Need more practice.

Reverse band deadlift (hang bar)
405x3
435x3
460x3
Again, need more work getting low and holding my air.

Safety bar good morning
55x10
105x8
145x8
155x8

DB row
70s x 10
90s x 11
100s x 15

Lat pull down
3x10

Bicep preacher curl
3x11

Hammer curls

Body weight inverted pull up curl things I don't know what they're called


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Re: Paul's Training Log

Post  Dominic Rivera on Mon Nov 19, 2012 4:50 pm

I think Dean is good at getting low and holding his air. Maybe he can show you sometime What a Face
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11/19/12

Post  Paul Fortunato on Tue Nov 20, 2012 1:32 pm

Wow Dominic, you are everyone's best friend.

Bench
45x20
135x8
175x5
195x3
215x1
Added shirt (1 board)
235x1
265x1
285-miss ( brought down too slow)
285x1

DB bench
70x8
75x8
85x9

DB flies
30's x 10
35's x 10
40's x 10

Tricep extension
3x10

Pull ups
10, 8

Lat pull down
3x15

Prison presses
2x10

Tricep kickback
3x10



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11/21/12

Post  Paul Fortunato on Wed Nov 21, 2012 9:51 pm

Squat
45x10
135x5
225x5
Added suit straps down
275x3
315x3
345x3
365x3 straps up and belt
385x3 added wraps
405x3
425x3 felt good. Starting to hit appropriate depth

Leg press
360x8
450x8
540x9

Hamstring curl
3x10

Abs at home

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11/23/12

Post  Paul Fortunato on Fri Nov 23, 2012 7:36 pm

Deadlift
135x8
225x7
315x3 added suit
365x3
405x2 added belt
425x2
445x2

Hangbar
455x2
475x2
495x2

Band assisted pull-ups
5x10

Close grip pull down
4x9

Rear delt + face pulls
3x10 each

Bicep curl (ex bar)
3x10

Concentration hammer curls
3x10

Cable bicep curl
3x10

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11/26/12

Post  Paul Fortunato on Tue Nov 27, 2012 12:12 pm

Bench
45x20
135x8
175x5
205x2
215x1
Added shirt
255x1
270x1
285x1
300 miss
300 miss --> no excuse, couldn't move it. Too slow of a descent and no pop. Oh well

DB bench
70s x 8
85s x 8
90s x 6

Cable fly
3x11

Incline DB prison press
3x8

Overhead cable extension
3x12

T bar row
3x10

Abs

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Re: Paul's Training Log

Post  Dominic Rivera on Tue Nov 27, 2012 12:57 pm

You're still my hero Paully!
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11/28/12

Post  Paul Fortunato on Thu Nov 29, 2012 4:04 am

Squat
45x10
135x7
225x4
315x3 added suit straps down
365x3
395x1 straps up with belt
425x1 added wraps
450x1
460x1

Hamstring curl
3x10

Quad extension
3x15

Reverse hyper
3x10

Adductor machine
3x12

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Re: Paul's Training Log

Post  Paul Fortunato on Tue Aug 27, 2013 11:14 am

Hey hey. After a long hiatus I have decided to post my training. Training is back to 5/3/1 style. Instead of putting everything I do on a given day ill try to be as brief as possible


Bench 8/5
Goal
135x5
155x5
175x5+
Did
135x5
155x5
175x11

Db press
45x15
50x15x4
Db rows
70x10
Tricep push down
3x13


Squat 8/7
45x10
135x5
165x5
195x3
210x5
245x5
275x7 --had at least 2 more. Felt tired an loose
Superset (10 front squats, 10 back squats) with 135



Push Press 8/8
Goal
95x5
110x5
125x5+
Did
95x5
115x5 miss load
125x8
Shoulder press (wider grip) controlled
85x8
85x10x4
Chin ups
10,7,7, 7,7

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Re: Paul's Training Log

Post  Paul Fortunato on Tue Aug 27, 2013 11:16 am

Deadlif 8/9
Goal
275x5
315x5
350x5
Did
275x5
315x5
350x11 all touch and go. Had plenty left in the tank.
225x10x5 mixing up grips
GHR
Like...4 sets of 7 (still learning)
Farmer walks (75 and 85)
Some curls and abs

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Re: Paul's Training Log

Post  Paul Fortunato on Tue Aug 27, 2013 11:17 am

Bench 8/12
Goal
145x3
165x3
185x3+
Did
140x3 miss load
165x3
185x9



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Re: Paul's Training Log

Post  Paul Fortunato on Tue Aug 27, 2013 11:17 am

Squat 8/13
Goal
220x3
250x3
285x3+
Did
225x3
250x3
285x5 felt shiiiiiiittttyyyyy. 

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