Paul Eggleton

I don't stick to a specific bodypart on a specific day necessarily, I go by how I feel. However, everything will get trained once in a 7 day period and I train 3 - 4 times.

Chest and Biceps

Low incline bench press (i don't do flat as my shoulders don't get on with it)

1 x 20 x 60kg, 1 x 15 x 60kg, 10 x 100kg, 5 x 120kg, 2-3 x 130+kg immediately follwoed by a drop set of 100kg to failure then 60kg to failure.

45degree incline dumbell press

10 x 30kg, 8 x 40kg, 8 x 50kg

Low incline db flyes

10 x 25kg. 2 x 8 x 35kg

These are my main exercises. To finish off I will either use the pec deck machine, wide grip dips or cable crossovers or a mixture of all three.

EZ bar curls

12 x 30kg, 10 x 50kg, 8 x 60kg

Standing db curls

10 x 20kg, 10, 25kg

Again these are my main two exercises, and I will finish off with preacher curls (ez or db) and or hammer curls.

Legs

Leg extensions

2 x 15 warmup

Squats

Heavy day
2 x 15 x 60kg, 15 x 100kg, 10 x 140kg, 8 x 180kg, 5 x 200/210kg

Light day
2 x 15 x 60kg, 15 x 100kg, 2 x 20 x 140kg

Leg press
15 x 200kg, 15 x 300kg, 10 x 400kg, 5+ x 500kg

[b] I tend not to go heavy on leg press if I have gone heavy on squats. I sometimes alternate and do leg press first and then do light squats[b]

Leg extensions or hack squats follow for 10+ reps depending on how I feel.

Lying leg curls

I don't train these as hard as I should. I tend to pyramid over 5 sets to a maximum weight x 8 reps.

Stiff legged Deadlifts.

I only do these if I don't do regular deadlifts with back later in the week, i.e I alternate between weeks.

again I pyramid upto a maximum of 140kg x 5-8 reps

Standing Calf raises

Either pyramid upto the stack which is 250kg and keep in the 10-15 rep range or do a warmup, then stack it. Then to 5 reps at a time, each time dropping the weight by 20kgs until you are left with just 50kg on the machine and fucked calves

Toe press - I do this on the leg press machine (saves lifting all the weight off at once ) 15 reps and around 200kg. This is a good alternative tot he stg calf raises.

Seated toe raise.

3 x 15 x 40-60kg depending on feel.


I'll cover Back, Shoulders and Triceps later.

Mr.h.

Going by what you have written above i take it your a BIG fooker

Fair play mate thats some routine
Im just gettin into weights so this sub forum is gonna be a great help to me and others!

Nick

Paul Eggleton

Not so much anymore. I'm 5'8" and used to be nearly 18stone with 20" arms when I was at uni, which is over 7 years ago. I used to eat, sleep, study and train and nothing else. Now that I've joined the real world I've calmed down and found far more interesting things to do I hover around the 16st mark and am by no means lean, but I've always trained which is why my strength and shape has remained.

I've been training for over 12 years in total, and in that time just prgressed slowly, which is what it is all about. Quick progression is a sure fire recipe for quick regression.

Paul.

MadMac

I'm just starting out so most of my stuff it light.

between 29-35 for Bench Press, Curls and that for the arms.

legs I'm actually on a lot more about 79kg for the leg press

then just do some crunchs 4sets of 15

Must get my motovation back and get back

Stu @ M Developments

iTrader: (12)

I feel the pain just reading that Got any pics of yourself Paul?

Paul Eggleton

No recent ones Stu, I'll see if I can take some this week

Stu @ M Developments

iTrader: (12)

Im sure there will be a few pictures being taken around your place this week pal

Dad and Baby sounds an ideal opportunity

Paul Eggleton

Gym was empty and I took the camera along.






Currently running just over 20% bodyfat at the moment which is quite a lot

Chrissy_bwoy

looking well paul,



puts me to shame

mattbibs

fook me! i saw you in your car lining up at combe this year and didnt realise you were that big!

fair play to anyone who can sustain that routine!

so far ive been hitting every area every day on the weights. since reading your advice ive shortened it down to a couple of muscle groups each day. and moving out of the comfort zone and working them to failure which ive never done before. ive only done it for a few days but body is feeling good so far. will keep looking in here for more tips as i get on!

Paul Eggleton

tbh I only weigh about 16 stone now and so fully clothed people always ask if I play rugby as I don't particularly look like I lift a lot of weights until I wear a vest or shorts

Stu @ M Developments

iTrader: (12)

WOW
Look damned impressive Paul You plainly know exactly what your talking about

Paul Eggleton

Thanks Stu.

I must say I'm really enjoying this room. I've actually always wanted to run my own gym and maybe one day it will happen. Until then its just a hobbie.

How are you getting on??

Stu @ M Developments

iTrader: (12)

Im doing ok, and it may sound daft but im "Feeling" stronger.

I have continued with my routine until Saturday Morning when i hurt my back a little, i feel a twinge and KNOW i need to leave it be for a few days so ive started to concentrate a little on my diet. Ive updated the foods topic

Paul Eggleton

Cool, are you doing anything to try and strengthen your back?

Stu @ M Developments

iTrader: (12)

No, As yet ive found nothing that i can manage without those telltale twinges that signal impending days in bed

Ive sticking with situps and leg raises for now, unless you have an idea of some good ones? The problem area is my lowest 2 discs. They grind together as they were damaged in an accident. The physo told me i need to strengthe the muscles that control spine movement.

Paul Eggleton

Whats your flexibility like and how are you day to day?

Would you be comfortable keeping your legs fractionally bent and bending at the waist until your upper body is just past parallel with the floor.

If so, just do these for 10 reps at a time without any weights and see how you get on. Do them through the day (3 or four times) and just concentrate on good form and keeping everything straight. If, after a week or so this is ok, hold a book to your chest when you do it or a couple of cans of beans.

I think the key is to keep it simple and start from the basics. There are other machines which allow you to use your own bodyweight, but this maybe too much if your back is not used to it.

You should still be able to train around your back problem. e.g. If doing dumbell curls sit on a bench/chair to stop you swinging or lean against something. This is also good anyway as it adds a bit of variety and causes you to adopt a stricter movement without 'cheating'

Cheating is effectively the term used for using a bit of body motion to swing weights up. Its Ok to do it a bit to squeeze the last few reps out of a set but if you do it from the start, the weight is too heavy.

Stu @ M Developments

iTrader: (12)

Flexibility is ok and day to day pain is ok, doesnt affect my life too much, only when i stress it too much and its then unbearable. I can do the movement you suggest so will try doing that from now on.

moonstone mike

so take us trough the back shoulders and tri

Alps Pacino

Fook me mate you look like you have a corsett on in that first pic. Big fella like how tall are you if you dont mind me asking.

Paul Eggleton

5ft 8in. I'll do the rest of the routine later in the week.

Paul Eggleton

BACK

Usually start with Deadlifts

2 x 15 x 60kg, 10 x 100 kg, 10 x 140kg, 8 x 160kg, 5 x 180kg. I don't go any heavier anymore due to a back injury.

T-Bar rows: 12 x 40kgs, 10 x 60kg, 10 x 80kg, 8 x 100kg

Reverse grip Pulldown Hammer machine: 10 x 60kg, 8 x 80kg, 6x 100kg

Seated cable rows, close grip: Not sure on weight just 10 x 1/2 stack. 10 x 3/4 stack and 8 x full stack.

Straight arm pulldowns(on tricep pushdown machine) 2 or 3 x 15 x 30kg - just to pump them up.

Occasionally I will through in Bent over barbell rows, chinups, dumbbell rows and wide cable pulldowns. The BB rows will replace the t-bar rows.

SHOULDERS - the shulders are made up of three muscles. The front side and rear deltoid. The pressing hits the front and side, the side raises the side(obviously) and the bent one does the rears

Seated Dumbell Press: 2 x 15 x 20kg, 10 x 27kg, 10 x 35 kg, 8 x 40kg, 5 x 47kg.

or Press behind neck on smith machine.

Standing (sometimes seated) dumbbell side raises: 12 x 15kg, 2 x 10 x 20kg.

Bent over dumbbell raises - 12 x 20kg, 2 x 10 x 27kg

Shrugs or Upright rows: I either do shrugs with a barbell, two dumbbells or on the old style bench press machine.

My gym has a couple of other shoulder machines which I may use if feeling up for it, otherwise its basic and heavy free weights.

TRICEPS

Close grip bench press: 2 x 12 x 60kg, 10 x 100kg, 6-8 x 140kg. Maybe a dropset too - 6x140kg - 6 x 100kg - failure x 60kg.

or Skull crushers: 15 x 30kg, 10 x 60kg, 6 x 80kg. Last set will be a dropset.

Pushdowns (using a variety of bars or the rope): 3 sets x 10reps

One arm DB extension over head: 2 x 10 x 15kg

Narrow Dips - 2 x Bodyweight to failure.

glenis

what size are you arms in inches ?

how long did it take you to get from normal muscle mass (skinny) to your state in those pictures ?

v. impressive

Paul Eggleton

I don't know what my arms are now. I do know they broke the magic 20" barrier when I was 18 stone . They are probably around 18.5-19" now.

I've been training since I was 17 and I am now nearly 30. I have used steroids in the past, but I've also had testicular cancer which made me drop a couple of stone when I was 22. I haven't used anything other than over the counter supplements for the last 7 years, and these have only been protein powder and creatine.

Hope that helps

Stu @ M Developments

iTrader: (12)

Jees... and im knackered after my poxy routine

dexterc

Paul, Brilliant avatar.

glenis

i bet no one picks a fight with you

Paul Eggleton

Just to emphasis I don't fo it all in one go:

MOn:chest and bi's
Tues:quads and calves
Thurs: shoulders and tri's
Fri: Back and hamstrings

dexterc

Have you ever found any problems having two pressing workouts 3 days apart? Did you ever do any power/oly lifting or strongman competition? What were your maxes in the big 3 lifts?

Sorry for all the questions.

Paul Eggleton

I won the Uni power lifting contest one year. I was quite happy as I don't train as a powerlifter as such.

Bench: 150kg
Deadlift: 250kg
Squat: 250kg

SassyRS

Stu @ M Developments

iTrader: (12)

Well.. im catching you... ive added another 10kilo to the bench and 5 to the curl last week and managed to up my reps too.

Just another 80 to go!!

Paul Eggleton

excellent progress

CARL B RST

I thought I was progressing quite nicely until I started looking through this forum & saw those pics!

Well played though!

Kieron

Looking good Paul. Your lucky enough to have the frame set that you do as I weigh 230lb, push some fairly decent weights but look no-where near the size of you!

As for the fighting comment, I always find some cheeky little chav with something to prove wants to try it on. Best to just ignore them.

Paul Eggleton

Thanks, being a short arse does have its benefits

Although I carry quite a lot of thickness around the waist, despite the photo above, and I will never naturally be very lean. Just do it now to maintain size and some degree of fitness.

Only managed to train twice this week due to work and family commitments

glenis

How short is short ?

Kieron

Well I did tryto put it politely!

5ft 8" as above.

matt p

Fairplay mate, well done for keeping it up for so long

There you go peeps patience does pay off.