Hello friends and Happy New Year.
After being out of the gym for 4 months due to lack of motivation/laziness/other obligations, or whatever you want to call it. I finally decided I've gotten fat enough and need to get on a routine again.
I've got a few short term goals set for myself, but am still working on my long term plans.
Goals:
Week 1:
Get over this damn cold/flu/fever that I have and get in the gym with consistency.
Weeks 2-4:
Continue with consistency in the gym working on compound movements in a full body routine 3x per week.
Begin a low to medium intensity cardio routine at least 2x per week
Begin making healtier food choices. Increasing protein intake, Choosing more complex carbs for my meals, eating more fruits and vegetables.
Ongoing goals
Train injury free - those that know me, realize how difficult this can be
Resistance train with full ROM and good form. I need to not focus on the weight lifted and focus more on the quality of the reps.
Stay Consistent
Increase overal health and fitness.
So thats it for now. I've been sick since Wednesday but am beginning to get some energy back. I figgure within the next 2-4 days I'll be well enough to get in my first workout. I'll try to get in a few short walks between now and then to get a jump on the cardio.
Thanks in advance for following along.
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01-01-2012, 09:10 AM #1
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 55
- Posts: 39,184
- Rep Power: 28040
Just call me a resolutioner - Rpaul-2012
"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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01-01-2012, 09:30 AM #2
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01-01-2012, 10:45 AM #3
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 55
- Posts: 39,184
- Rep Power: 28040
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01-01-2012, 10:50 AM #4
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01-01-2012, 10:52 AM #5
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01-01-2012, 11:16 AM #6
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01-01-2012, 11:30 AM #7
Hey! What up, Rich?
Good to see you back in here.
Just take it easy on your return and crank things up gradually. No need to try to get it all back in one week, or even two.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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01-01-2012, 04:03 PM #8
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01-01-2012, 04:35 PM #9
- Join Date: Sep 2008
- Location: Ohio, United States
- Age: 57
- Posts: 6,518
- Rep Power: 6550
Happy New Year, Rich!
Hey, didn't you do a 5x5 program at one time?journal:http://forum.bodybuilding.com/showthread.php?t=124597541
I put my faith in the people, but the people let me down, so I turned the other way I carried on anyhow.
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” Chief Tecumseh
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01-01-2012, 04:51 PM #10
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01-02-2012, 05:50 AM #11
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 55
- Posts: 39,184
- Rep Power: 28040
Thanks Steve. Lookin forward to gettin back in the swing of things. I'm close to over this crud now. another day or 2 I hope.
thanks for dropping in. and happy new year to you also
I'm just lookin forward to gettin some of this fat off my ass
Hi Bill. Not a whole lot up to speak on. Hope you are well. Steady as she goes
yeah...it is bout time
yeah...I sure did. its been a while though.
um...do I dare ask Back at it for sure."Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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01-02-2012, 05:53 AM #12
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01-02-2012, 06:03 AM #13
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01-02-2012, 09:40 AM #14
Journal recommended by Ste-Bo? I'm in! And looking forward to it!
"The LORD is my Strength and my Song, and He has become my Salvation! This is my God, and I will praise Him, my Father's God and I will exalt Him!" - Exodus 15:2
My Dry Bones Journal: http://forum.bodybuilding.com/showthread.php?t=135650711
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01-02-2012, 11:12 AM #15
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01-02-2012, 11:39 AM #16
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01-02-2012, 04:08 PM #17
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01-02-2012, 04:26 PM #18
- Join Date: Oct 2008
- Location: Virginia Beach, Virginia, United States
- Posts: 7,659
- Rep Power: 23322
Bout time! Welcome back Rich. I am subbed and in on the first page!
David, a 56 year old pastor, husband and father.
1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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01-02-2012, 05:00 PM #19
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01-02-2012, 06:01 PM #20
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 55
- Posts: 39,184
- Rep Power: 28040
Thanks Rob. Good to be on the way back.
I've been here for years Welcome...glad to see you in here
talk about pressure I hope I can live up to what Steve lead you to believe
Thanks Craig...good to be seen
Thanks...and welcome. Its gonna be a slow road back, but I'm up for it.
thanks...glad to have you
Thanks Dan. thanks for your support buddy
whoooo...in on page one
thanks. And welcome
Well, I am decided on a program. I was surging through the supersite and found a 4 phase program that runs for 12 weeks. It starts as a 3 day a week full body workout and kinda works your through that, then a push/pull/legs then eventually into a 4 day split. I think it is gonna work well for me as I really need to ease back into this and get my body in workout mode again...and the first 3 weeks of this program will do exactly that.
here's the article if anybody is interested. http://www.bodybuilding.com/fun/begi...-12-weeks.html"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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01-04-2012, 05:58 PM #21
- Join Date: Sep 2005
- Location: Pennsylvania, United States
- Age: 55
- Posts: 39,184
- Rep Power: 28040
First day back today
it was quite the disaster. I guess I wasn't over my illness yet.
10 mins of light cardio just to loosen up a little, then to the workout.
bench press
2 sets of 12 reps
1 set of 9 reps
Tbar Rows
3 sets of 12 reps
OH Press
2 sets of 10 reps
1 set of 7 reps
Power Squat machine
2 sets of 12
room was literally spinning here. Took me 30 mins to really get my bearings and heartrate back to normal Called it a night.
Gonna try again on Saturday
Sorry this new journal aint much to see right now..but hey...it's keepin me honest"Some people are like Slinkies. They're not really good for anything but they sure bring a smile to your face when you push them down a flight of stairs."
My Training Journal - http://forum.bodybuilding.com/showthread.php?t=145043261
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01-04-2012, 06:04 PM #22
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01-04-2012, 06:17 PM #23
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01-04-2012, 06:22 PM #24
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01-04-2012, 07:46 PM #25
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01-04-2012, 07:54 PM #26
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01-05-2012, 06:17 AM #27
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01-05-2012, 07:33 AM #28
- Join Date: Sep 2008
- Location: Ohio, United States
- Age: 57
- Posts: 6,518
- Rep Power: 6550
No sense in pushing it until you're feeling better. Props for getting in there anyway.
journal:http://forum.bodybuilding.com/showthread.php?t=124597541
I put my faith in the people, but the people let me down, so I turned the other way I carried on anyhow.
"Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” Chief Tecumseh
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01-05-2012, 09:04 AM #29
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01-06-2012, 04:57 PM #30
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