View All Posts: PaulLewandowski
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| » Paul Lewandowski's training log (Go to post) | 02-08-2014 @ 17:14 | ||
| high bar squats 60 X 6 80 X 2 100 X 3 120 X 8 120 X 8 120 X 8 120 X 8 120 X 8 240 seconds rest between sets, lovely... paused front squats 100 X 3 100 X 3 100 X 3 100 X 3 100 X 3 90 seconds rest, tough to keep position lying leg curls 7 plates X 8 7 plates X 8 7 plates X 8 7 plates X 8 7 plates X 8 90 seconds rest between sets, hamstrings feeling a lot stronger, than before. Standing calf raises 5 plates X 15 5 plates X 15 5 plates X 15 5 plates X 15 90 seconds rest, finally feeling comfortable to go up an interval  Decent session, more food has and will be consumed today to increase body weight! | |||
| » Paul Lewandowski's training log (Go to post) | 01-08-2014 @ 22:55 | ||
| Still getting lighter, f**k! Upping the calories it is. Close grip incline press 60 X 5 72.5 X 8 72.5 X 8 72.5 X 7 72.5 X 4 72.5 X 3 Disappointing. 120 seconds rest between sets Probated grip chins BW X 8 BW X 8 BW X 8 BW X 8 BW X 8 120 seconds rest between sets Incline DB pause press 30 X 5 30 X 5 30 X 5 30 X 5 30 X 5 Only 1 32.5 kg DB 90 seconds rest Supinate grip pull downs 12 plates X 8 12 plates X 8 12 plates X 8 12 plates X 8 12 plates X 8 90 seconds rest DB external rotation 10 X 8 10 X 8 10 X 8 90 seconds rest, Will up my calories yet again | |||
| » Paul Lewandowski's training log (Go to post) | 31-07-2014 @ 17:29 | ||
CJR said:What's with all the calf work? Summer's over! So my puny calves don't wobble as much when I'm walking out a heavy weight + no one likes having puny calves period. Lol | |||
| » Paul Lewandowski's training log (Go to post) | 31-07-2014 @ 16:02 | ||
Post Edited: 02.08.2014 @ 17:14 PM by PaulLewandowski Early session at titanium due todaySnatch grip deficit deads 60 X 6 conventional 60 X 5 100 X 3 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 135 X 6 180 seconds rest between sets with a 5 second eccentric portion, after 5 minutes gasping for air I moved on to... Seated calf raise 20 X 20 20 X 20 20 X 20 20 X 20 90 seconds rest between sets, my puny calves are getting stronger  | |||
| » Paul Lewandowski's training log (Go to post) | 29-07-2014 @ 21:43 | ||
| Feeling super groggy from the heat Close grip bench press Bar X many 60 X 6 80 X 2 92.5 X 8 92.5 X 8 92.5 X 8 92.5 X 7 120 seconds rest, failed on 4th set, next week I will complete this. Neutral grip chins BW X 8 BW X 8 BW X 8 BW X 8 BW X 8 120 seconds rest between sets, finally completed 5 X 8 , by this point I was exhausted.Paused DB press 37.5 X 5 37.5 X 5 37.5 X 5 37.5 X 5 37.5 X 5 90 seconds rest between sets, comedy fail on the last set. One arm DB rows 40 X 8 40 X 8 40 X 8 40 X 8 40 X 8 90 seconds rest between sets, these are feeling a lot better, will go up an increment next week. Face pulls 30 X 12 30 X 12 30 X 12 90 seconds rest between sets | |||
| » Paul Lewandowski's training log (Go to post) | 28-07-2014 @ 22:51 | ||
Post Edited: 28.07.2014 @ 22:52 PM by PaulLewandowski Still feeling tired from the weekend, wasn't sure how this would go.High Bar Squats 60kg X 5 80kg X 3 100kg X 2 110kg X 1 115kg X 8 115kg X 8 115kg X 8 115kg X 8 115kg X 8 240 seconds rest between working sets. Getting tougher Paused Front Squats 70kg X 2 95kg X 3 95kg X 3 95kg X 3 95kg X 3 95kg X 3 90 seconds rest between working sets. Also getting tougher! Lying Leg Curl 5 X 8 @ 20 kg on the machine 90 secs between sets a little cautious with these as I felt my hamstrings could cramp up at any minute, felt good though, will increase next session Standing Calf Raises 4 X 15 w/ 25 kg DB in hand 90 secs between sets Happy with the progress that is being made, and now that the weather is cooling down I am confident I can gain weight again! Cheers. | |||
| » Paul Lewandowski's training log (Go to post) | 27-07-2014 @ 17:01 | ||
| High bar squats Bar X many 60 X 6 80 X 3 100 X 2 110 X 8 110 X 8 110 X 8 110 X 8 110 X 8 240 seconds rest between sets Paused front squats 90 X 3 90 X 3 90 X 3 90 X 3 90 X 3 90 seconds rest between sets and a 2 ct pause at the bottom Lying leg curl 5 plates X 8 6 plates X 8 6 plates X 8 6 plates X 8 6 plates X 8 6 plates X 8 90 seconds between sets Standing calf raises 5 plates X 15 5 plates X 15 5 plates X 15 5 plates X 15 Steady progression has been made on the squats and accessory work. This was followed up by a long day of spotting and loading at the GL club championships, to which I am still recovering today. | |||
| » Paul Lewandowski's training log (Go to post) | 25-07-2014 @ 20:22 | ||
Post Edited: 25.07.2014 @ 20:22 PM by PaulLewandowski Been feeling pretty lethargic all day. I guess after a string of good training sessions comes a s**tty one, that was this (kinda)Close grip incline press Bar X 10 60 X 6 72.5 X 8 72.5 X 8 72.5 X 8 72.5 X 6 120 seconds rest, did a lot better last week, only increased by 2.5kg. Today was not my day what can you do Prorated grip chin ups BW X 8 BW X 8 BW X 8 BW X 8 BW X 8 120 seconds rest Incline DB pause press 30 X 5 30 X 5 30 X 5 30 X 5 30 X 5 90 seconds rest between sets, 1 second pause on chest, slight progression from last week Supinated lat pulldowns 12 plates X 8 12 plates X 8 12 plates X 8 12 plates X 8 12 plates X 8 90 seconds rest slight progression DB external rotation 7.5 X 8 7.5 X 8 7.5 X 8 90 seconds rest | |||
| » Paul Lewandowski's training log (Go to post) | 24-07-2014 @ 22:41 | ||
EllD90 said:10x6x130 looks brutal 'Twas indeed, little like cardio... | |||
| » Paul Lewandowski's training log (Go to post) | 24-07-2014 @ 21:37 | ||
JackRevans said:I didn't realise you train at Bethnal green. where are you from? were you at the south east classic? I live in ilford, so east London based. Yup that was me lol, we had the lovely chat with col austins son. | |||
| » Paul Lewandowski's training log (Go to post) | 24-07-2014 @ 16:00 | ||
| Left my lifting belt in bethnal green on Tuesday, plan of action was to borrow one, deadlift day. Snatch grip deficit deads 60 X 7 conventional 60 X 5 100 X 3 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 130 X 6 180 seconds rest between sets, each rep done with a 5 second eccentric portion. Had a belt for the first 2 set then the geezer I borrowed it from had to go, the rest of the sets were performed beltless. Was gasping for breath for about 10 mins after. Seated calf raises 17.5 X 20 17.5 X 20 17.5 X 20 17.5 X 20 90 seconds rest between sets, 2.5kg increase from last week. Calf gains? Probs not lol Tough session, done it's job! Cheers | |||
| » Elliot's training log (Go to post) | 22-07-2014 @ 23:04 | ||
| Ahh Jam, The secret Rygielski's Gains | |||
| » Eric Lilliebridge is good at things (Go to post) | 22-07-2014 @ 22:56 | ||
All dat blood though!  | |||
| » Paul Lewandowski's training log (Go to post) | 22-07-2014 @ 21:19 | ||
Post Edited: 22.07.2014 @ 21:26 PM by PaulLewandowski Close grip Bench press bar X 10 60 X 5 80 X 2 90 X 8 90 X 8 90 X 8 90 X 8 90 X 7 120 seconds rest between sets. V. Happy as its a big improvement from last weeks attempt, time to progress Neutral grip chins BW X 8 BW X 8 BW X 8 BW X 8 BW X 7 120 seconds rest, with the theme of progression, one more rep than last week DB Paused Bench Press 35 X 5 35 X 5 35 X 5 35 X 5 35 X 5 90 seconds rest. After, the benching earlier these were feeling a little tough but still an increase from last week. heat was zapping my mental energy so lost track of sets. may have done 6, oh well... One arm DB Rows 40 X 8 40 X 8 40 X 8 40 X 8 40 X 8 90 seconds rest, these still feel tough will keep at this weight for next session. Face Pulls 25 X 12 25 X 12 25 X 12 90 seconds rest, will go for the next weight increment next session. Great session, was able to make some good progression from last week, things looking up! | |||
| » Paul Lewandowski's training log (Go to post) | 21-07-2014 @ 21:44 | ||
Post Edited: 21.07.2014 @ 21:45 PM by PaulLewandowski still around 82kg f**k! blame the heat and water weightHigh Bar Squats Bar X many 60kg X 8 80kg X 4 100kg X 2 105kg X 8 105kg X 8 105kg X 8 105kg X 8 105kg X 8 240 seconds rest between working sets Paused Front Squats 85kg X 3 85kg X 3 85kg X 3 85kg X 3 85kg X 3 90 seconds rest between working sets. Lying Leg Curl 5 X 8 @ 20 kg on the machine 90 secs between sets Standing Calf Raises 4 X 15 w/ 22.5 kg DB in hand 90 secs between sets Was able to progress nicely on everything from last week. I'm a happy chappy ! | |||