Paul's Journal

RE: Once again (LaserX2)

Thu, 10 Jan 2008 12:55:29 GMT

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.

Once again (pwolf66)

Thu, 29 Nov 2007 16:48:54 GMT

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

RE: Yes, I am still alive (pwolf66)

Sat, 27 Jan 2007 12:11:40 GMT

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

RE: Yes, I am still alive (pwolf66)

Thu, 25 Jan 2007 09:51:29 GMT

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

RE: Yes, I am still alive (Marc David)

Wed, 24 Jan 2007 19:32:29 GMT

Holy Paul is alive! Sweet!

And back with a vengence.

RE: Yes, I am still alive (pwolf66)

Wed, 24 Jan 2007 18:57:29 GMT

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

RE: Yes, I am still alive (gzinkl)

Mon, 01 Jan 2007 19:46:46 GMT

Ambitious schedule--glad to see you're back with us!

good luck!!!

Yes, I am still alive (pwolf66)

Mon, 01 Jan 2007 15:24:50 GMT

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

RE: Paul's Journal (No Quarter)

Fri, 28 Jul 2006 20:26:12 GMT

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.

RE: Paul's Journal (Naviator)

Fri, 14 Jul 2006 10:31:54 GMT

Paul, don't let me catch up to your 22 pages and 430 posts....

RE: Paul's Journal (pwolf66)

Sun, 25 Jun 2006 16:20:18 GMT

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!!!!!!

RE: Paul's Journal (Naviator)

Fri, 23 Jun 2006 06:31:24 GMT

He was. Come on, Paul, stay with us here. Shake it off, bro.

RE: Paul's Journal (rippedchick)

Mon, 19 Jun 2006 06:46:58 GMT

yey he's back!

RE: Paul's Journal (Naviator)

Mon, 19 Jun 2006 06:45:06 GMT

Do I hear Optimum Anabolics calling you?

RE: Paul's Journal (pwolf66)

Wed, 14 Jun 2006 17:35:10 GMT

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