Home > Health & Fitness > On the eve of my birthday: 340lb max bench press, 60lb bicep curls, 120lb trap lifts, dips, core routine, 305lb pec fly, and 350lb lat pulldown.

On the eve of my birthday: 340lb max bench press, 60lb bicep curls, 120lb trap lifts, dips, core routine, 305lb pec fly, and 350lb lat pulldown.

July 6, 2012

Tomorrow is my 29th birthday, so I thought that on the last full day that I’ll be 28 years old, why not record myself for a little bit while at the gym working out. Here’s a sample of what I did today.


This was filmed today, one day before my 29th birthday. My goal before July 7th this year was to bench press 340 pounds, while weighing in at 154 pounds, so I can achieve my goal of benching over 220% of my body weight. I warmed up with a few sets prior to the recording of this video (of progressively heavier weights) and then got in 5 presses with a smaller range of motion with my target of 340 pounds. After a few minutes of rest, I got one final parallel bench press with the same amount of weight.


After I completed my bench press max, I wanted to see what I can do with decent dumbbell weight, so I bicep curled 60lbs per arm, and did 12 alternating reps. Following that, I did 4 reps of trap lifts, at 120 pounds.


In this video, after I finished my bicep and trap routine, I went ahead and demonstrated a part of my core workout and some of the dips that I do to work out my triceps.


After I finished up my core and dip routine, I hopped on the pec fly machine and worked out with the maximum amount of weight that the machine has: 305 pounds, 8 reps. This isn’t a full video of my pec fly workout, but rather just one set.


Following my pec fly workout, I loaded up the lat pulldown machine with the maximum weight of 305 pounds that it goes up to and put on another 45, totaling 350 pounds. I have done 400 pounds on this very machine before, by sticking on another 45lb plate and a 5lb bar up top, but it wrecked the machine. Here are the 8 reps that I did get in, this time with this weight.

Thank you for your time and feedback in advance. I hope you all have a good weekend!

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{ 7 comments… read them below or add one }

ackme-b July 6, 2012 at 8:13 pm

happy birthday paul and congratulation for complete your goals 😀

Paul Gale July 7, 2012 at 2:32 am

Thank you, I appreciate it. 🙂

ackme-b July 7, 2012 at 12:33 pm

your welcome paul you really deserve it (:

ratchet3yo July 7, 2012 at 9:22 am

Happy B-day Paul!

Paul Gale July 10, 2012 at 1:36 pm

Thank you!

stargateheaven July 13, 2012 at 4:06 pm

Just went and liked your videos.. why have they got so many dislikes? 🙁 Hope you had a good birthday!

Paul Gale July 13, 2012 at 4:20 pm

My birthday was most definitely an awesome one and thank you, bud…I appreciate it. Also, I don’t know what else to say but “haters gonna hate”, lol.

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