Rpaul's moving in a new direction

rpaul11 · 06-27-2009, 06:45 PM

Hi everybody, I decided that my old journal has served it's useful purpose and it is time to move on with a new one.

I've decided that at least until the end of september I am moving away from a bodybuilding focus and more to a focus of overall fitness. As many of you know I've been through two pretty serious injuries over the past year, and I'm pretty much recovered from both of them. My groin pull is still a bit tender at times, but it is strong enough that I can train around it and get moving again.

Goals. To run in two different 5k races at the end of the summer and hopefully place in the over 200 pound class in the smaller race. That is unless my daughter decides she is going to run with me. She is showing some interest in running, but she tends to find other things that interest her when it comes time to run LOL. But we shall see.

As far as my lifting goals, short term, to lose a little of the fat I've put on over the past 5-6 weeks with the groin injury. Long term, to continue to increase muscle strength and endurance. If I put on a little size during that time I won't be too unhappy about it, but it's not my main goal.

The program.

Three day routine.
Sun - upper A which will focus more on chest

Mon - run 2-4 miles

Tues - lower

Wed - run or bike

Thurs - upper B which will focus more on back

Fri or sat - run 2-4 miles

On lifting days I will also do 20-30 minutes of low to medium intensity cardio after my workout

Diet for now will be a slight calorie deficit until I lose a little fat, then I will try to eat slightly above maintenance unless I find that I'm gaining in the wrong areas.

Workouts are scheduled to begin tomorrow AM.

dmangiarelli · 06-27-2009, 06:55 PM

first! Looking forward to it Rich! Now get to work!

Mountain_Goat · 06-27-2009, 07:15 PM

D-man beat me...dangit.

...Kennedy · 06-27-2009, 07:56 PM

lurker, checking in. Looking forward to reading about your progress, rpaul.

5krunner · 06-28-2009, 05:11 AM

Hey Rich! Checking in to see how things are going and to wish you luck with the new goals...the plan looks great! Let me know how the 5K races go.

rpaul11 · 06-28-2009, 05:58 AM

Quote:

Originally Posted by dmangiarelli

first! Looking forward to it Rich! Now get to work!

I'll be gettin here soon sir. Eating my breakfast now.

Quote:

Originally Posted by Mountain_Goat

D-man beat me...dangit.

Morning Cliff.

Quote:

Originally Posted by ...Kennedy

lurker, checking in. Looking forward to reading about your progress, rpaul.

Welcome. Look forward to hearing more from you.

Quote:

Originally Posted by 5krunner

Hey Rich! Checking in to see how things are going and to wish you luck with the new goals...the plan looks great! Let me know how the 5K races go.

Hi Jeff. How was your competition? Glad ya stopped by.

Hibiscus09 · 06-28-2009, 07:19 AM

Run Rich Run.

I wish I liked it more.

Enjoy your summer of fitness! LOL about your daughter. She sounds like a smart little chickie. It would be too hot for me to run here at 3:00 a.m. even.

Happy Sunday!!

storm1507 · 06-28-2009, 07:32 AM

Just checking in/subbing. I'll catch up later.

Have a great Sunday.

Bad.bull · 06-28-2009, 08:57 AM

Rich, great new thread name....now stop talking and get to work!..LOL..

rpaul11 · 06-28-2009, 09:09 AM

Quote:

Originally Posted by Hibiscus09

Run Rich Run.

I wish I liked it more.

Enjoy your summer of fitness! LOL about your daughter. She sounds like a smart little chickie. It would be too hot for me to run here at 3:00 a.m. even.

Happy Sunday!!

smart, Lazy, something like that

Quote:

Originally Posted by storm1507

Just checking in/subbing. I'll catch up later.

Have a great Sunday.

Glad to have ya bud

Quote:

Originally Posted by Bad.bull

Rich, great new thread name....now stop talking and get to work!..LOL..

first workout DONE!

Ok..day number 1 of the new program Just for clarification, 2 warmup sets for each muscle group will be done, but not listed in the workout.

Upper/chest day

BB Flat Bench
1x12x135
1x12x155
1x6x175

Dips (assisted)
1x12x70
1x12x60
1x12x55

Pushups with one hand on medicine ball
1x10 (right hand)
1x7 (left hand) fail
1x6 (R)
1x6 (L)

Would like to get these up to 3 sets of 10

Pullups (assisted)
1x11x85
1x8x85
1x8x95
I have done these in the past with much less assistance, but focused today on not pulling with the arms and just contracting the lats....Great pump

DB shoulder Press
1x12x30
1x12x35
1x9x35
I had planned to do smith machine presses, but the smith was being used..that is going to be a great part of the new program. LOTS of room for flexibility.

Supersets
EZ bar curls
2x12x60
1x8x60

with
skull crushers
1x8x60
2x12x40

25 mins LISS on Treadmill.

BuckSpin · 06-28-2009, 10:44 AM

Good stuff! x2 on the DBs. They allow your body to use its natural path/scapular plane/etc. Grip is not fixed, ROM is not fixed, unilateral work exposes & works imbalances, etc. You may want to hit these more & more on a variety of lifts.

rpaul11 · 06-28-2009, 10:48 AM

Quote:

Originally Posted by BuckSpin

Good stuff! x2 on the DBs. They allow your body to use its natural path/scapular plane/etc. Grip is not fixed, ROM is not fixed, unilateral work exposes & works imbalances, etc. You may want to hit these more & more on a variety of lifts.

Agreed. I plan on doing a big variety of lifts in this routine. And yes...lots of unilateral lifts.

Tifflex · 06-28-2009, 11:24 AM

Subscribed!

Mountain_Goat · 06-28-2009, 12:30 PM

Solid workout Rich!!!! Very nice!

immuno · 06-28-2009, 02:50 PM

Who's the buffed/cut guy who is into all of the bodyweight exercises? I think he has a large thread in the 35+misc or gen 35+section. I was thinking of going that route a few months ago. You could probably kick *ss with some of his workouts.

Bad.bull · 06-28-2009, 03:01 PM

great looking bench there bro...doesn't look like you lost much on your bench.

BTW..picked up a blender bottle, with the wired ball in them....freak'n awesome, thanks for the info on them.

rpaul11 · 06-28-2009, 03:33 PM

Quote:

Originally Posted by Tifflex

Subscribed!

Quote:

Originally Posted by Mountain_Goat

Solid workout Rich!!!! Very nice!

thanks man. Felt good to get in there...good things to come I hope

Quote:

Originally Posted by immuno

Who's the buffed/cut guy who is into all of the bodyweight exercises? I think he has a large thread in the 35+misc or gen 35+section. I was thinking of going that route a few months ago. You could probably kick *ss with some of his workouts.

Would that be you?

Quote:

Originally Posted by Bad.bull

great looking bench there bro...doesn't look like you lost much on your bench.

BTW..picked up a blender bottle, with the wired ball in them....freak'n awesome, thanks for the info on them.

Thanks man. Bench felt good. I was surprised. I lost a little, but not too much.

Glad ya like the Blender Bottle. I love mine.

immuno · 06-28-2009, 05:17 PM

Quote:

Originally Posted by rpaul11

Would that be you?

Lol. It's this guy. http://bodyspace.bodybuilding.com/sp...n=progresspics When you get a few free mins take a peek at his bodyspace. With what you are going for at the moment, some of his stuff might be very intriguing to you.

rpaul11 · 06-28-2009, 07:25 PM

Quote:

Originally Posted by immuno

Lol. It's this guy. http://bodyspace.bodybuilding.com/sp...n=progresspics When you get a few free mins take a peek at his bodyspace. With what you are going for at the moment, some of his stuff might be very intriguing to you.

ok...I have talked back and forth with him in the runners thread before. I know of him

thanks for the link

speaking of running, I took a run tonight. Went a mile, then walked a quarter, then ran the last 3/4. Felt pretty good. Lungs need a little work

orca · 06-29-2009, 06:13 AM

Hey Rich. Good luck with the new goals. I'm looking forward to following along.

Tifflex · 06-29-2009, 06:14 AM

Hi Rich!

What's on the agenda today?

Bad.bull · 06-29-2009, 06:44 AM

youuuuuuuuuuuuuuuuuhoo Rich...did yesterdays workout kick your arse??????

Capt_Lou · 06-29-2009, 07:14 AM

Great work Rich! I switch it up between the smith for presses and DB's. 3 weeks of each then switch. I suggest you do them like Carl showed me for smith, just sit on a bench, no back support, so you have to use your core a lot more. Yea you won't be able to put up as much weight but it makes you concentrate on form and using your shoulders to push instead of pushing off of your back like a lot of people do.

rpaul11 · 06-29-2009, 07:30 AM

Quote:

Originally Posted by orca

Hey Rich. Good luck with the new goals. I'm looking forward to following along.

thanks Kevin

Quote:

Originally Posted by Tifflex

Hi Rich!

What's on the agenda today?

Today is a running day. Hopefully my daughter will run with me. we shall see.

Quote:

Originally Posted by Bad.bull

youuuuuuuuuuuuuuuuuhoo Rich...did yesterdays workout kick your arse??????

not really Dave. I didn't go all out for sure. Need to ease back into it a little.

Quote:

Originally Posted by Capt_Lou

Great work Rich! I switch it up between the smith for presses and DB's. 3 weeks of each then switch. I suggest you do them like Carl showed me for smith, just sit on a bench, no back support, so you have to use your core a lot more. Yea you won't be able to put up as much weight but it makes you concentrate on form and using your shoulders to push instead of pushing off of your back like a lot of people do.

I'll keep that in mind Tom

Bad.bull · 06-29-2009, 07:47 AM

Good Idea on easing back into it...how's that groin doing? (no homo)....

rpaul11 · 06-29-2009, 07:56 AM

Quote:

Originally Posted by Bad.bull

Good Idea on easing back into it...how's that groin doing? (no homo)....

it is still a little on the sore side. But it is sporadic as it does not hurt all the time. I am keeping a close eye on it. Leg day tomorrow will be interesting. Definitely will be treading lightly there to see how things feel.

dmangiarelli · 06-29-2009, 08:33 AM

Quote:

Originally Posted by rpaul11

it is still a little on the sore side. But it is sporadic as it does not hurt all the time. I am keeping a close eye on it. Leg day tomorrow will be interesting. Definitely will be treading lightly there to see how things feel.

Good luck with legs tomorrow. I see you started running. Good for you man! 1 mile is good. You have to start somewhere...

ironwill2008 · 06-29-2009, 03:59 PM

Hi, Rich; I'm in. Very good to see you back in the gym. Take it easy on legs tomorrow.

rpaul11 · 06-29-2009, 06:26 PM

Quote:

Originally Posted by dmangiarelli

Good luck with legs tomorrow. I see you started running. Good for you man! 1 mile is good. You have to start somewhere...

thanks Don. It will be interesting.

Quote:

Originally Posted by ironwill2008

Hi, Rich; I'm in. Very good to see you back in the gym. Take it easy on legs tomorrow.

Good to be back in the gym.

I took my run tonight with my running partner Molly. we did 2 miles including a bathroom break for her. Total run time including a breif stop for her was 18 min 30 seconds. Not my best time by any means. But I made the 2 miles. The groin was mildly irritated for most of the run tonight, but not painful. I'll ice it down here in a few minutes.

SexyBack · 06-29-2009, 10:19 PM

howdy Rich!
Good luck with your new adventures!

Thought you might want to check this out...

http://labrada.com/blog/lean_body_fa...ance-of-sleep/