RE: Paul's Journal
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RE: Paul's Journal - 1/3/2006 10:10:18 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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3 Jan 2006
Man, why in the hell have I let myself go this long?????
This last 2 months have pretty much blown. I have lost 2 friends (one was my regular tennis partner) and helped another bury his 21 yo son. My relationship with my wife is rocky but we're working on it. My health ain't great right now. Got a couple of things that have me very concerned. Almost lost my father a month ago and he's still not doing great. I have made a new pledge to get back into the gym at least 3 times a week and get some exercise, whether that is lifting or just walking on the treadmill. I have also resolved to cut out soda from my diet and to get my weight and cholesterol under control. I have a complete physical scheduled in 2 weeks so I will get a better picture of my overall health. I see my urologist tomorrow. Please let this be nothing.
Chest
Flat bench DB Press
30x12, 40x12, 50x8, 60x6 (went to heavy last set, gotta keep my focus on my long term plan, slow and steady)
Pec Deck
80x12, 80x12, 80x12
Incline DB Press
35x8, 35x8, 35x8
Treadmill
10min, .68mi
That's it.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 1/4/2006 10:42:18 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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4 Jan 06
Legs/Back
45 Degree leg press
90x12, 140x12, 180x12
Leg Curl
50x12, 50x12, 50x12
Leg Extension
80x12, 80x12, 80x12
Seated Calf Raise
90x12, 90x12
Bent Over BB Row
45x12, 55x12, 55x12
Low Back Extension Machine
85x12, 115x12, 145x12
Treadmill
10min, .69mi
That's all.
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 1/5/2006 12:21:10 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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5 Jan 06
Shoulders
Standing BB Press
45x12, 45x12, 55x10
Standing Lateral DB Raise
15x10, 15x10, 15x10
Seated DB Press
30x10, 30x12, 30x12
Shot baskets for about 30 minutes.
Ugh, what a tub of lard.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 1/9/2006 1:38:42 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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9 Jan 06
Chest
Flat bench DB Press
30x12, 30x12, 50x10, 50x10, 50x10
Incline DB Press
35x10, 40x10, 45x10
Pec Deck
100x12, 100x12, 100x12
Treadmill
15min, 1.15mi
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 1/10/2006 10:37:09 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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10 Jan 06
Legs/Back
45 Degree leg press
180x12, 180x12, 270x8, 270x8, 270x8
Leg Curl
60x12, 60x12, 60x12
Leg Extension
100x10, 100x10, 100x12
Seated Calf Raise
115x15, 115x15
Bent Over BB Row
55x12, 55x12, 55x12
Low Back Extension Machine
100x12, 130x12, 160x12
Medicine Ball Situps
12lbx20
Treadmill
10min, .72mi
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 6/14/2006 5:35:10 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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OK, 6 months of nothing but working and eating like crap. But, I haven't gained as much as I had thought I would by now but enough is enough.
I'm back and will be picking it up from here on out.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Paul's Journal - 6/19/2006 6:45:06 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Do I hear Optimum Anabolics calling you?
_____________________________
RIP 2004-2007
(in reply to pwolf66)
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RE: Paul's Journal - 6/19/2006 6:46:58 AM
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rippedchick
Posts: 5135
Joined: 1/8/2005
Status: offline
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yey he's back!
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- Bobbi
Athlete wins team track title all by herself!
www.alternativefit.blogspot.com
(in reply to Naviator)
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RE: Paul's Journal - 6/23/2006 6:31:24 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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He was. Come on, Paul, stay with us here. Shake it off, bro.
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RIP 2004-2007
(in reply to rippedchick)
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RE: Paul's Journal - 6/25/2006 4:20:18 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Thanks folks. Yep, start back tomorrow. But gotta be a little smarter than I was earlier. Going to go for 2-3 weeks of cardio to build up my pathetic endurance. Then start back on a 3 day split routine, depending on what cooperation I get from Laser. If he bails again, then I'll do my 5 day routine but I need to concentrate a lot more on core strength exercises or my back is just gonna say 'see ya sucker'
Paul
Nav, you look ripped, nice job on the OA!!!!!!
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Naviator)
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RE: Paul's Journal - 7/14/2006 10:31:54 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Paul, don't let me catch up to your 22 pages and 430 posts....
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RIP 2004-2007
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RE: Paul's Journal - 7/28/2006 8:26:12 PM
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No Quarter
Posts: 2502
Joined: 4/18/2005
Status: offline
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quote:
ORIGINAL: Naviator
Paul, don't let me catch up to your 22 pages and 430 posts....
Or me...I'm working towards being the biggest journal.
(in reply to Naviator)
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Yes, I am still alive - 1/1/2007 3:24:50 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Had some personal health issues, both mental and physical, to deal with. But I _think_ I have my crap straight and will be hitting the gym regularly starting in the AM. I have missed the feeling of regular, intense exercise. Plus had my 40th couple of months ago and I ain't getting any younger. Not going to hit the metal as hard as I was as I do not think that is the way I want to go but lifting will still be a core component of my fitness.
My goals:
- Yoga (once a week on Sundays) - help with core strength and flexibility
- Swimming (M,W,F) - core strength, endurance and cardio - (this is also in preparation for competing at the Masters level, I have realized that swimming is my one true passion and that's a major reason why I will not be lifting as heavy as I used to, need to build more muscle tissue just not a lot more)
- 3 day lifting (Tue,Thu,Sat) - Core exercises every session, Tue - Back/Tri, Thur Legs/Shoulders, Sat - Chest/Biceps, depends on how much of a toll Thursday legs takes on my bowling.
- Stay on my meds to treat my bi-polar disorder
- 3000 calories a day - reduce my dependence on carbs (breads, pastas) and eat more greens (brocholli, beans, etc)
- Get my HDL up and my LDL down
Wish me luck and I hope that everyone here has a terrific year!!!!!!
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to No Quarter)
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RE: Yes, I am still alive - 1/1/2007 7:46:46 PM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Ambitious schedule--glad to see you're back with us!
good luck!!!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to pwolf66)
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RE: Yes, I am still alive - 1/24/2007 6:57:29 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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OK, back in the gym and the body is starting to believe that I mean it. Decided to do some single muscle routines to start and slowly transition to compound, free weight movements. So doing machines and starting with higher rep (15), lower weight to start.
So here is the last week and a half
Mon, 15 Jan
Pec-Deck 50x15x3
Machine Lateral Raise 25x15x3
Seated Row 60x15x3
Horizontal Curl 35x15x3
Triceps Ext Machine 35x15,40x15x2
Leg Extension 65x15x3
Leg Curl 50x15,55x15x2
Seated Calf Raise 110x20x3
Ab Machine 80x20,85x20
God help me but I hurt after this. Was painfully sore for 3 days. Goal was Mon, Wed, Fri. Did not get back to the gym until Fri
Fri, 19 Jan
Pec-Deck 50x15,55x15x2
Machine Lateral Raise 40x15x3
Seated Row 65x15,70x15x2
Horizontal Curl 35x15x2,40x15
Triceps Ext Machine 40x15x3
Leg Extension 70x15x3
Leg Curl 55x15,60x15,65x15
Ran out of time to finish. I had forgotten a) how much I hate 15 rep sets, b) how freaking long they take and c) how much I dislike machines. But, it's for a good cause so gotta stick with it. So, decided that I would super set different exercises for the next week.
Sat, 20 Jan
Swam for 20 minutes, ugh rear delts and lats are PISSED.
Mon, 26 Jan
a) Pec-Deck 70x15x3
b) Leg Extension 75x15x3
a) Seated Row 75x15x3
b) Leg Curl 75x15x3
a) Machine Lateral Raise 45x15x3
b) Horizontal Curl 40x15x3
a) Triceps Ext Machine 40x15,45x15
a) Seated Calf Raise 120x20x3
b) Ab Machine 75x20,80x20,85x20
Starting to notice that my muscles are starting to respond as I am adding weight without compromising form.
Wed, 28 Jan
a) Pec-Deck 70x15x2,75x15
b) Leg Extension 75x15x3
a) Seated Row 80x15x3
b) Leg Curl 75x15x3
a) Machine Lateral Raise 45x15,50x15x2
b) Horizontal Curl 45x15,50x15x2
a) Triceps Ext Machine 45x15,50x15x2
a) Seated Calf Raise 130x20x2
b) Ab Machine 90x20x2,95x20
Some of you may recognize this for this months M&F magazine. I read it over and thought I'd give it a shot as a 12 week program to get me back into it. So next week I go for a Sun.Mon,Wed,Fri routine (Tue and Thur are bowling so that's not happening). And I have had to work out in the evenings as I now have to be at work at 7am so morning workouts are not possible.
Thanks for all the support!!!
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to gzinkl)
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RE: Yes, I am still alive - 1/25/2007 9:51:29 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Yep and I hope a little smarter. I am trying to get my eating habits in better order. I've added tuna (which if anyone knows me, will be shocked that I eat ANYTHING coming from the sea) and now try to add Brocholi (sp?) at least once a day.
Just in the last week and half I have noticed (and others have too) that my mood is much better and I also am sleeping better.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to Marc David)
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RE: Yes, I am still alive - 1/27/2007 12:11:40 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Saturday, 27 Jan 07
Treadmill
20min, 1.42mi
a) Pec-Deck 75x15,80x15x2
b) Leg Extension 80x15,85x15x2
a) Seated Row 85x15x3
b) Leg Curl 75x15x3
a) Machine Lateral Raise 50x15x2,55x15
b) Horizontal Curl 50x15x2,55x15
a) Triceps Ext Machine 50x15,55x15x2
a) Seated Calf Raise 140x20x3
b) Ab Machine 95x20x2
Starting tomorrow I get to ditch ths 1 exercise per body part per workout carp. Still with machines  but at least it is now 2 exercises per bodypart.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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Once again - 11/29/2007 4:48:54 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Greetings to all the folks here.
Well, this last 11 months has been very interesting. Work went insane (285 hours in June, then a nice hospital visit). Fell off the wagon a bit on weight lifting. But on a positive note, I have been swimming for over 2 months now, competed in several meets and am down to 260. Need to add weights back now to get my strength back. So time to search out a gym that has what I need which is a good free weight area, some cardio but swimming is my main source now and for the rest of my life.
I had forgotten how much I missed smelling of chlorine.
But I'll be here now and again. I won't be lifting as heavy as I was in the past.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to pwolf66)
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RE: Once again - 1/10/2008 12:55:29 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Hopefully, you will keep working yourself to get to your goal. Just don't fall off the wagon again. I am still trying to get back on, so you need to keep it up and help me get motivated again.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to pwolf66)
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