Invictus

[Paul Stagg]

Welcome.

I've been training since my mid 20s. I have not been as consistent as I would like, and I have the results to show for it. Further, instead of building a base, I put on a roof; I spent the first several years of my training using routines out of the muscle rags.

Got bigger, got leaner, sure. I'm a hell of a lot better off than I was when I started, but I'm not where I should be.

The last 18 months have been hell. Work, house shit, family shit, you name it. About 6 weeks ago, I got back in the gym, and refocused on the basics. I'm using a very basic routine I ripped off from someone.

I am essentially a beginner, but I kinda know what I'm doing. Hopefully that will be a good thing.

Anyway.

This morning I'm 226 pounds, and my waist is 38 inches at the navel. That's about as complex as my body composition measurements will get. We all know if weight goes up and waist goes down, that's good.

[Paul Stagg]

8.27.07

Workout A.

Warmup:
5 mins elliptical

Squat2x5 @ 45
95x5
135x5
185x3
3x5 @ 225

OH press
2x5 @ 45
95x5
135x5,4,4

Bent Row
45x5
95x5
135x5
3x5 @ 195

Pull down abs
2x20 @ 120

[Dave76]

Your basic ripped off routine looks vaguely familiar to me. I believe I've seen it somewhere before. Hmmm... 3X5 work sets, compound exercises, squats first. Yeah, I've seen that somewhere, just can't quite put my finger on it. ;)

I understand all the shit that goes on to keep you out of the gym. I was out for most of a year. I went from a lean (yet underweight) 180 lbs to a flabby and fat 250 lbs.

I look forward to watching your progress!!

[Andrew Smith]

Are you going to keep up with this journal better than the one you've got on the other forum haha? Nice session btw.

[Isaac Wilkins]

I heard people were lifting weights in here?

[Paul Stagg]

Workout B
8.29.07

Warmup:
5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 230

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

Deadlift
135x5
185x5
225x1
275x5

Decided that was enough for the day. I need to add in some cardio. Sandbags should get loaded on Saturday.

[HomeYield]

Do you think that once you get back in shape you'll compete again?

[Paul Stagg]

Absolutley. My short term goals are to show some believers in bodybuilding mythology you can indeeed get jacked without a split routine, especially if you are a novice or beginner, and to blow away previous bests in a meet in the 1st half of next year.

(I'm also showing some true believers in bodybuilding mythology that how long you've been training doesn't define how advanced you are. If you are 200+ pounds and can't squat 500, you ain't advanced, and you are better served getting your squat to 500 than having a 'quads day.')

Long term goals revolve around health and getting an Elite total. If those two at some point conflict, health comes first.

[Andrew Smith]

What are your all time personal bests Paul?

[Paul Stagg]

In a (the only) meet in 2002:
330
285
385

Or something. 1015 total.

In the gym:
435
315
445

or something.

[Paul Stagg]

Up early today, 20 minutes on the elliptical, lots of stretching.

[HomeYield]

What weight class did you compete in, Paul? What weight class would you like to compete in?

I've found my early morning walks have helped more with my mental state than anything. I'm calmer and more relaxed through the day. Not to mention my cardio is so abysmal that every little bit helps.

[Paul Stagg]

I feel great today - up at 5:15, had a serving of Nitrean, hopped on the elliptical, stretched, then had 3 eggs scrambled with a cut up hot dog.

By 7:30, I was at my laptop working, showered, shaved, and ready to go.

I competed as a 220 last time, which at 5'11" probably isn't going to cut it. I'm not so worried about it, though. My guess is 242, but I'll compete at the weight I'm comfortable. I would be pretty suprised if I get much heavier than 240 with a bf% that I'm comfortable with, at least not without a prescription.

My cardio is so bad I get winded thinking about walking up stairs. Heart trouble runs in my family (both my father and his father had heart attacks at 50), so I need to work on that.

[HomeYield]

I'm 5'10-5'11 and compete at 220. Like you said, if you're healthy there go for it.

[Matt]

what fed were those in?

[Paul Stagg]

Usapl. No shirt or suit.

[r_graz]

In a (the only) meet in 2002:
330
285
385

Or something. 1015 total.

In the gym:
435
315
445

or something.
There's a guy on bb.com who did a meet last year, then got injured (car accident I believe) and was out of the gym for quite some time. As I recall his meet lifts were similar to yours. He's quickly rebuilding his strength on a nice, simple routine very similar yours, so I'm sure you will as well.

[Paul Stagg]

8.31.07
Workout 'A'

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 235

OH Press
2x5 @ 45
95x3
3x5@135

Bent Row
45x5
95x5
135x5
3x5 @ 205

Barbell Curl (for the pump and toning - hey, it's Friday)
45x8
65x8
Both sets done without a belt.

45 Degree back raise
3x8, 1x6 (30 Reps in 4 sets)

20 minutes on treadmill. I hate treadmill.

[Paul Stagg]

Got 300 pounds of sand yesterday (5 60 pound bags). Going to the Depot and getting it, pushing it on the cart out to my cartruck, and loading it, then unlaoding it into my garage was enough sandbag work for the day.

223 pounds this morning
37.5 waist.

I'm gonna be ripped.

[Sentinel]

very nice OH presses. a strongman friend of mine from another site told me about how important OH work really is. ive implemented some OH work into my training and it is paying off. anyways, best of luck on ur progress :)

[Paul Stagg]

9.3.07

Warmup: 5 mins elliptical

Squat
2x5 @ 45
95x5
135x5
185x2
3x5 @ 240

Bench Press
2x5 @ 45
95x5
135x5
3x5 @ 190

Deadlift
135x5
185x5
225x1
285x5

Chins
7, 5, 3

Incline situps
3x10

20 minutes elliptical.

[Paul Stagg]

9.4.07

Early am 20 mins on elliptical

[Kyle]

Nice lifting Paul.

Kyle

[Paul Stagg]

9.5.07

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x3
3x5 @ 245

OH Press
3x5 @ 45
95x5
140x5,4,2

Bent Row
45x5
95x5
135x5
3x5 @ 210

45 degree back raise
3x10

[Paul Stagg]

9.7.07

Warmup: 5 mins elliptical

Squat:
2x5 @ 45
95x5
135x5
185x2
3x5 @ 250

Bench
2x5 @ 45
95x5
135x5
3x5 @ 195

Deadlift
135x5
225x1
295x5

Pullup
8, 5, 2

Lying leg raises
3x12

[Paul Stagg]

Monday Measurements:

224 pounds, 37.25 at navel.

Coming along. Still haven't been able to get my diet squared away. One day, I can eat 4 eggs cooked with a hot dog for breakfast, then have 2 double r bar burgers and a large fry for lunch, a big bag of skittles, an entire frozen pizza (cooked) for dinner, and a pint of ice cream.

The next day, I eat 6 meals of lean meat and green veggies.

There are many more of the former.

[Paul Stagg]

I totally forgot I was keeping a log here.

Anyone reading? You could just go to

http://jackedlibertarian.blogspot.com

and read how pathetic one can become when one allows shit to interfere with training.

[Phil]

You hit your January Deadlift Goal... that's definitely a good thing :)

[Paul Stagg]

Well, then. I do still train. At the beginning of September, things calm down a bit with work, so I can focus a bit more on training, diet, and some other things I want to accomplish. I think I'll start posting my training here, again.

If you are curious, you can read a fully updated training log here (http://jackedlibertarian.blogspot.com).

Tuesday, September 2, 2008: ME Squat/Dead

Today, setting benchmarks for Squat and Deadlift. Currently, my goal is to total 1200 by the end of this year. There is a tentative meet date and location, but it doesn't work very well for me. We'll see.

Squat
45x5
95x5
135x5
185x3
225x3
275x3
315x1
365x1
385x1

Tied my most recent PR, which didn't upset me given I haven't squatted for a couple of weeks. Done with loose knee wraps a belt, and Unearthly Trance.

Deadlift
135x3
225x1
315x1
365x1
405xmiss
405x1.

The miss slipped out of my hands after I set up wrong. My best is 415 or 420, not super happy with this, but not too bad. Done with a belt and Hatebreed.

That was enough for the day. Went home, ate two hamburgers, and took my dog for a 45 minute walk.

Sept 3, 2008:
45 minute dog walk to start the day. I should do some TKEs later.

[Paul Stagg]

Sept 4 ME Bench

Bench Press
2x10 @ 45
95x5
135x3
185x3
225x3
245x1
275x1
295x1 (PR)

Incline Press
45x5
95x5
5x5 @ 135

Pullups
5x4

Face Pull
4x15 @ 100

Pressdown
3x12 @ 100

Treadmill, 30 mins.

[Paul Stagg]

September 6.

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 235

Deadlift
135x5
225x1
8x1 @ 245

1 leg press
sled x 8
2x8 @ 90

Pull down abs
50x12
2x8 @ 70

[Paul Stagg]

Today, this is what I did:

Bench Press
2x10 @ 45
95x5
2x3 @ 135
8x3 @ 185

4 Board Press
185x3
225x3
3x3 @ 275

CSR
45x8
90x8
4x8 @ 135

Lateral Raise
15x12
2x8 @ 25

Hammer Curlz
2x15 @ 25

Pressdowns
2x15 @ 100

I also went to Home Depot, but that was more trying than training. Anyone notice you never go to Home Depot once? You always have to go back and get whatever you forgot, or you realise you need halfway through your project that should take 10 minutes but somehow stretches into a week.

I need to stick to my guns and outsource all home repair and improvement; but I ought to be able to swich out a porch light, right? You would think.

[Paul Stagg]

Low Box Squat (pin in hole 2 of EFS box)
45x5
95x3
135x3
185x3
225x3
245x3
275x3
295x3
315x3 (PR)
335x1

Good Morning
45x5
95x5
3x5 @ 195

45 degree hypers
3x8

superset with lying leg raises
3x12

Stretching
Foam Rolling

Performance enhancements used today: Sugar Free Rockstar, Powerade, Sevendust.

I happened to look thru an old log in my gym bag, and I had a low box PR of 355, but I have no idea what year it's from, probably 05 or 06. So I'm pretty close to where I was. I felt pretty strong today.

Edit: Found it - 2005. 315 tied a 3 rep PR from the same day.

[Paul Stagg]

Today I did:

2 Board press
45x10, 10
95x5
135x3
185x3
225x3
245x3
265x3
275x3
285x3 (PR)
315x1
325x1

I think that's just 5 pounds off an all time PR!

Incline press
45x5
95x5
5x5 @ 140

Pullups
6x4

Face Pull
4x15 @ 110

Pressdown
3x12 @ 110

20 mins elliptical

Performance enhancements used today: Utz cheese curls, Powerade, Slayer

[Paul Stagg]

Today, I did this:

Box Squat
2x5 @ 45
95x3
135x2
185x2
8x2 @ 255
275x1
315x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
385x1

1 leg press
8
2x8 @ 110

Pullthru
2x8 @ 150

Pulldown abs
3x10 @ 70

Hot and humid today - I thought about working up a little higher on deads, but couldn't hang on to the bar, I was a big mess of chalk paste.

Performance enhancers: Inzer Power Pants (blue, 38), Powerade, Pantera, The Feast.

[Paul Stagg]

Today:

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1

4 Board Press
245x3
2x3 @ 285
285x5

Barbell Row
45x5
135x5
225x5
275x5, 3
225x8

Lateral raise
15x12
2x9 @ 25

Hammer Curlz
2x8@ 40

I really was trying to come up with an excuse to not go, but good to hit the 285x5 off a 4 board. Skipped cardio.

Performance enhancements used today: Eggs, Powerade, Anthrax (not the virus), Sierra Nevada Pale Ale.

[Paul Stagg]

Today, I did

Low Box Squat (EFS box, pin in hole 2)
45x5
95x5
135x3
185x3
225x2
275x3
320x3 (PR)
335x1
355x1 (Ties an all time PR)

Good Morning
45x5
135x5
3x5 @ 200

Hammer Strength leg curl
3x12 @ 90

45 degree hypers
3x9

Lying leg raise
2x12

Pretty cool, I'm about back to my previous bests.

Performance enhancements: Anger at corporate bullshit, Powerade, Anthrax (not the virus).

[Paul Stagg]

Today, I did:

2 board
2x10 @ 45
95x5
135x3
185x3
225x3
275x3
305x3 (PR)

Incline press
45x5
95x5
4x5 @ 145
145x8

Pulldowns
100x12
150x8
3x10 @ 170

Face Pull
3x10 @ 100

Pressdown
50x15
2x15 @ 60

Ez bar curlz
barx8
+20x8
2x8 @ +40

Incline situps
2x12

20 minutes stationary bike.

Performance enhancers: sunshine, puppies, damageplan, powerade

[Paul Stagg]

Today, I did this:

Box Squat
45x5
95x2
135x2
185x2
225x2
8x2 @ 275
315x1
335x1

Deadlift
135x5
225x1
8x1 @ 295
315x1
365x1
405x1

1 leg press
8
2x8 @ 130

Pull thru
3x8 @ 150

Pull down abs
3x12 @ 70

Performance enhancers: Inzer Power Pants (38), Powerade, convertible top, Exodus (not the book).

[Paul Stagg]

Today:

Bench Press
2x12 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
265x1

4 board press
225x3
275x3
3x3 @ 295

CSR
45x8
90x8
3x8 @ 145

Lateral raise
15x12
3x10 @ 25

Hammer curlz
2x12 @ 40

Performance enhancers: Faith No More, Powerade, cheese

[Paul Stagg]

9/26 and 9/28 are planned off days for a deload week.

[Paul Stagg]

High Box Squat (EFS hole 4)
45x5
95x5
135x5
185x3
225x3
275x3
315x3
335x3

Had to call it quits there. I have a stomach virus or something, and I was afraid straining any harder would have catastrophic consequences. Which sucks, because I felt strong as hell.

[Paul Stagg]

Today, I did:

Floor Press
45x5
95x5
135x3
185x3
225x3
245x3
275x3
285x1
295x1
300x1

Incline Press
45x5
95x5
5x5 @ 155

Pulldown
4x8 @ 180

Face Pull
2x8 @ 110

pressdown
2x15

Performance enhancers: Fear Factory, Flotsam and Jetsam, Powerade, the idiot who cut me off on the way to the gym.

[Paul Stagg]

Today:
Box Squat
45x5
95x3
2x2@ 135
185x2
8x2 @ 225

Easy and fast.

Deadlift
135x5
8x1 @ 225
315x1
365x1

Leg press
3x12 @ 2pps

HS leg curl
45x12
2x8@ 90

Pull down abs
2x10 @ 80

Performance Enhancers: Slayer, Inzer Powerpants (38), Papa John

[Paul Stagg]

Bench press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1

4 board press
225x3
275x3
3x3 @ 305

HS Y Row
1ppsx12
4x8 @ 2pps

lateral raise
3x10

Performance enhancers: Megadeth, powerade

[Paul Stagg]

High Box Squat (EFS Box hole 4)
45x5
95x5
135x3
185x3
225x3
275x3
315x3
345x3 (PR)
365x1
375x1
385x1

Good Morning
45x5
135x5
185x1
3x5 @ 205

45 degree hypers
3x10

situps
2x8

Calf raise
2x8

Performance Enhancers: Powerade, Rage Against the Machine

[Paul Stagg]

Today:

Floor Press
45x15
95x5
135x3
185x3
225x3
275x1
295x1
305x1 (PR)

Incline Press
45x5
95x5
5x5 @ 160

Pulldown
3x9 @ 180

Face Pull
3x8 @ 80

Pressdown
2x10

EZ curl
2x8

Performance Enhancers: Powerade, Slipknot, Vault

[Paul Stagg]

Today:

Bench Press
2x15 @ 45
95x5
2x3 @ 135
8x3 @ 185
225x1
245x1
275x1
285x1

Close Grips
135x5
185x5
3x5 @ 225

HS DY Row
45/side x 12
4x8 @ 95/side

Lateral raise
15x12
2x12 @ 25

15 minutes elliptical

Performance enhancers: Powerade, Slipknot, Skittles

[Paul Stagg]

Today:

Manta Ray Low Box Squat (EFS box hole 2)
45x5
95x5
135x3
185x3
225x3
245x3
275x1
295x1
315x1

These are harder than I remembered.

Good Morning
45x5
95x5
135x5
3x5 @ 210

45 degree hypers
4x8

Pulldown abs
3x12 @ 80

Neutral Grip Pulldowns
4x12 @ 120

Seated calf raise
45x12
3x12 @ 90

Performance enhancers: Testament, Suicidal Tendencies, Powerade, Baby Ruths

[Paul Stagg]

Today

Reverse Band Bench (Light Bands)
135x10
185x5
225x3
245x3
275x3
315x3
335x3 (PR)
365x1
385x1 (PR)

Incline press
45x5
95x5
5x5 @ 165

1 arm DB Row
50x8
80x5
100x5
120x5

Face Pull
50x15
3x8 @ 110

Triceps pressdown
2x8 @ 80

Hammer curlz
2x15 @ 30

Performance enhancers: AC/DC, Powerade, knowing Smith Machine Guy had to use dumbells because I had the one portable bench

[Paul Stagg]

Today

Today

Box squat
45x5
95x5
135x2
185x2
8x2 @ 225

Fast and strong.

Dealdift
135x5
225x1`
8x1 @ 275

Also fast and strong.

Leg press
90x8
180x8
270x8
360x8
450x8

Feet pointed out to get the inner upper portion

Pull thru
3x8 @ 120

Incline situps
2x12

For the rips and cuts in the upper abs

Shrugs (HS Seated)
90x12
2x12 @ 180

Performance enhancers: Powerade, Slayer, sarcasm

[Paul Stagg]

Today:

Bench Press
45x15
45+light bands x 8
95+ bands x 3
8x3 @ 135+ bands

Close grip press
135x5
185x5
3x5 @ 230

HS DY Row
45/side x 8
4x8 @ 100/side

Lateral raise
20x12
2x8 @ 30

Band pressdowns
2 sets

Ez bar curls
some.

Performance enhancers: CoC, Powerade, Voting 'no'

[Paul Stagg]

Today

Manta Ray Low Box Squat
45x5
95x5
135x3
185x3
225x3
275x3
295x1
315x1
335x1 (PR)

Good Morning
45x5
135x5
215x5, 3

45 degree hyper
3x10

Lying leg raise
3x12

Pulldown (neutral grip)
4x12 @ 130

Calf raise
2x12 @ 240

Performance enhancers: Powerade, Godsmack, chalk

[Paul Stagg]

Today:

Reverse Band Bench Press (Light bands)
135x8
185x5
225x3
275x3
315x3
345x3
365x3 (PR)
385x1

Beats the 3 rep PR from last week by 30 pounds. Fuck yeah. (sorry mom.) Shouldn't have bothered trying to hit a single, the 385 was a grinder.

Incline Press
45x5
95x5
135x3
5x5 @ 170

1 arm DB row
50x8
80x5
2x5 @ 120

Face Pull
50x12
3x9 @ 110

Pressdown
2x15 @ 60
superset with
Hammer Curls
2x15 @ 30's

Performance Enhancers: Superjoint Ritual, Powerade, Pizza for breakfast

[Paul Stagg]

Box Squat
45x5
95x3
135x2
185x2
8x2 @ 245
275x1
315x1
335x1

Deadlift
135x5
225x1
8x1 @ 275
315x1
365x1

Leg Press
1pps x 8
3pps x 8
2x8 @ 5pps

Pullthru
3x9 @ 120

Pull down abs
50 x 12
2x8 @ 90

HS Seated Shrugs
1pps x 12
2x12 @ 2pps

Performance Enhancers: RATM, Powerade, Inzer Power pants

[Paul Stagg]

today:
Today:

Bench press
45x15
45+minis x 5
95+minis x 3
8x3 @ 135+minis
185+minis x 1
225+minis x 1

Close grips
135x5
185x5
3x5 @ 230

Hammer DY Row
45/side x 8
4x8 @ 115/side

Plate raise
2x15 @ 25

DB extensions
2x15 @ 20

EZ bar curls
bar+20 x 8
2x8 @ bar+40

performance enhancers: Torche, powerade