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  1. #1
    Registered User paolo59's Avatar
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    Paolo59's Journal

    Setting this thing up for 2011.

    Been at this since I was a kid in high school. Working out is an individual endeavor, you compete against yourself. I like that. Ha, when you're the 'runt of the litter' it's a bit difficult to compete against others!!!

    My greatest challenge, as always, is on the nutrition side of the equation. My goals, at 5'7" and around 160 pounds, are to add some quality mass to my slight frame. I am going to post the weight that I lift principally because I need the accountability to push it and consistently up the weight. I can find myself doing the same thing over and over again, maintenance. I intend to grow!

    I basically have 3 workouts:

    1. Chest/Shoulders
    2. Legs
    3. Back/Bicep/Tricep

    I have been a bit negligent and lazy when it comes to cardio and abdominals. We'll see about a remedy for that too!

    It took me a good while to decide to 'wet my toes' in a journal here on the site. But I think it could be a positive and motivational endeavor. I'll be back in here later this afternoon to post my first workout 'exposed' to the over 35 forum. Looking forward to input and any advice that you may have.
    paolo59

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  2. #2
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    Welcome to the journals, Paolo.

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  3. #3
    Registered User ChocoChick's Avatar
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    In for the ride. Love your Churchill quote.
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  4. #4
    Gettin' back up again Rowyn's Avatar
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    In on first page! I love seeing all these new journals, welcome Paolo!
    "A champion is someone who gets up even when he can't" ---Jack Dempsey

    I eat for living, not just lifting.
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  5. #5
    Patchouli Hopper righter's Avatar
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    Welcome!

    Cardio and abs are my weaknesses too.

    Wishing you much success!
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  6. #6
    **S U P E R B E A S T** Meatpants's Avatar
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    Good to see you in the journals bro.

    Good luck in 2011.
    To whom much is given, much is expected.

    Victory is reserved for those willing to pay its price.
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  7. #7
    Registered User paolo59's Avatar
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    Thanks everyone for the welcome to the journals.

    Alright, first posted workout. Shoulders/Chest
    Saturday, January 1, 2011

    Shoulders:
    DB flyes, incline bench/warm up
    2 alternating sets, 12 reps @ 15

    Seated DB flyes (mid deltoid)
    25x12
    25x12
    25x12

    Seated bent over DB flyes (rear deltoid)
    35x12
    40x12
    40x12
    35x10

    Iso-Lateral Machine Delt Press
    90x10
    110x10
    120x6 Argh!
    100x10

    Low pulley straight arm pull ups
    3 sets x 10 @ 50

    Cable cross over (rear deltoid)
    3 sets x 12 @ 20

    Chest:
    Flat bench DB press
    40x10
    40x10
    40x6 Wimp1

    Flat bench DB flyes to floor
    20x12
    25x12
    25x12

    Iso-Lateral Machine Incline Press
    70x10 Pathetic I know!
    90x10
    90x10

    Super Set, Seated Trap Shrug/Iso-Lateral Machine Dip
    90x10 Each excercise
    110x10 "
    120x10 "

    LOL Not going to win any powerlifting awards, but today's workout left this old man pretty tuckered out! Legs are scheduled for Monday, January 3. By the time I do shoulders, chest is pretty challenging, even with the 'weanie weight!' I think it might be a good idea to alternate which body part I hit first every other workout.
    Last edited by paolo59; 01-02-2011 at 11:12 AM.
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  8. #8
    Registered User Whatanejit's Avatar
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    Hi Paolo!

    Good to see you in here
    -------------------------------------------------

    Dee
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  9. #9
    Registered User paolo59's Avatar
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    Originally Posted by Whatanejit View Post
    Hi Paolo!

    Good to see you in here
    Thanks. Kind of excited about this journal thing. If nothing else, it will motivate me to make sure that I'm not lifting the same amount come mid to late February! LOL Want to up the weight gradually. I expect you all to bust my chops if you don't see any increase in poundage!!!
    paolo59

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  10. #10
    Registered User paolo59's Avatar
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    I certainly appreciate any critique or suggestions regarding the workout regimen! Looking at it, it seems like a lot of excercises. 5 for shoulders, 4 for chest, 1 for traps. It will be around 5 days or so before I hit shoulders and chest again.
    paolo59

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  11. #11
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    I'll be lurking, too. Count me in
    I find that the journal section provides great accountability. Because I have no memory also, I often forget what I've done the time before, so I can look back in my journal, for a refresher. lol

    I like your splits. I am trying to go to something like that, too. Splitting into 4 days, but maybe doing what you have here, the 3 day, would be better for me.

    Good job on your workout, overall. You say that you have been slacking with cardio...being that you want to add 'quality mass' to your frame, running might not be a great fit...but maybe the rowing machine, cycling, or swimming for your cardio? The rowing machine has become a nice addition to my routine, for warm ups. Just throwing some ideas out there.

    Happy new year!
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  12. #12
    Registered User paolo59's Avatar
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    Originally Posted by whatevergirl View Post
    I'll be lurking, too. Count me in
    I find that the journal section provides great accountability. Because I have no memory also, I often forget what I've done the time before, so I can look back in my journal, for a refresher. lol

    I like your splits. I am trying to go to something like that, too. Splitting into 4 days, but maybe doing what you have here, the 3 day, would be better for me.

    Good job on your workout, overall. You say that you have been slacking with cardio...being that you want to add 'quality mass' to your frame, running might not be a great fit...but maybe the rowing machine, cycling, or swimming for your cardio? The rowing machine has become a nice addition to my routine, for warm ups. Just throwing some ideas out there.

    Happy new year!
    Thanks. On the cardio I have been a slackard. I used to warm up for around 20 minutes or so on the treadmill; 10 on the incline and just a comfortable walk speed of around 2.8 or so. I never have run on the thing, I'm afraid I'd hurt myself! LOL I've just been lazy.
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    Originally Posted by paolo59 View Post
    Thanks. On the cardio I have been a slackard. I used to warm up for around 20 minutes or so on the treadmill; 10 on the incline and just a comfortable walk speed of around 2.8 or so. I never have run on the thing, I'm afraid I'd hurt myself! LOL I've just been lazy.
    lol i see...
    the treadmill is perfect for what you're using it for...personally, it's a horrible device for running. our legs were not meant to have moving pavement underneath them....lol lots of injuries have happened from running on treadmills.

    plus...they're boring!

    well...good luck with your goals, cardio too!
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  14. #14
    Registered User paolo59's Avatar
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    I am a bit sore today, and suffering from a head cold and congestion that has been percolating for a day or two. I think it's psychosomatic, I have to go back to work tomorrow after 2 weeks off for the Christmas Holidays! LOL

    I went back and edited the manner in which I posted sets/reps/weight. After peeking into a couple other journals, this is much easier and more intelligible. duh!
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    Sorry you are feeling crook P.. I know what you mean re the dread going back yet you will have fun when you get there


    My support is better for a yeee hah pat on the back.. re your programme I am too much of a noob to comment but I'm sure someone will soon
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    Originally Posted by paolo59 View Post

    Seated DB flyes (mid deltoid)
    25x12
    25x12
    25x12
    I always do these the seated ala Charles Glass. Much easier on my old shoulders.

    Welcome to the journals
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  17. #17
    Gettin' back up again Rowyn's Avatar
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    Originally Posted by paolo59 View Post
    LOL Not going to win any powerlifting awards, but today's workout left this old man pretty tuckered out! Legs are scheduled for Monday, January 3. By the time I do shoulders, chest is pretty challenging, even with the 'weanie weight!' I think it might be a good idea to alternate which body part I hit first every other workout.
    The Ov35ers do NOT like to hear anyone calling themselves "old" lol! Good job getting it done, I have to alternate shoulders/chest too, otherwise one always seems to suffer.

    Have a great day!
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    Originally Posted by Rowyn View Post
    The Ov35ers do NOT like to hear anyone calling themselves "old" lol! Good job getting it done, I have to alternate shoulders/chest too, otherwise one always seems to suffer.

    Have a great day!
    Paolo = Negged for using OLD.

    Rowyn = Negged for quoting OLD.

    Good work on the shoulders and chest work Paolo. You hit it from all angles.

    Keep up the good work.
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    Sorry you are not feeling well. I hear you on not looking forward to going back to work after your 2-week break. I had a similar break and today officially ended it.

    Originally Posted by Rowyn View Post
    The Ov35ers do NOT like to hear anyone calling themselves "old" lol! Good job getting it done, I have to alternate shoulders/chest too, otherwise one always seems to suffer.
    Damn right.

    Originally Posted by Meatpants View Post
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    Rowyn = Negged for quoting OLD.
    Good.


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    Hey P... remember your fantasy about Helen Mirren and the National Portrait Gallery etc etc?

    Well I was in Trafalgar Square on NY Eve and snapped this photo for you. I didn't see Helen though.. sorry


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  21. #21
    Registered User paolo59's Avatar
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    Originally Posted by Whatanejit View Post
    Hey P... remember your fantasy about Helen Mirren and the National Portrait Gallery etc etc?

    Well I was in Trafalgar Square on NY Eve and snapped this photo for you. I didn't see Helen though.. sorry


    Lord, How could I forget that silly little fantasy?!!! Beautiful shot! London is chock full of absolutely breathtaking architecture. I remember having to fly home on a Sunday afternoon late, looking at one of the Sunday London newspapers and seeing just what was upcoming on the concert schedule for the week. Made me want to cry! I was returning to Brownsville, Texas of all places. You could hear a decent Mariachi at a restaurant or two, that was about it! Friends of mine lived in Hitchin at the time, just north of London. I've not been back in years. One of the most beautiful cities in the world in my opinion! (Ha! London, not Hitchin!)
    Last edited by paolo59; 01-03-2011 at 08:48 PM.
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    Registered User paolo59's Avatar
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    Originally Posted by pharmamarketer View Post
    Hope you are feeling better. Get after it!
    Thanks! I've actually had a lingering upper respiratory infection since just after Thanksgiving. Nasty ear infection. I still don't have all of my hearing back, just congested. A good friend told me the other day; "Larry, you know what your problem is? You're just full of shi** right up to your ears!" Ha ha! He just might be right, I don't know. With friends like that, who needs enemies? It's legs later on this evening. I'm going to take a nap!
    Last edited by paolo59; 01-03-2011 at 07:59 PM.
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    Registered User paolo59's Avatar
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    Originally Posted by Rowyn View Post
    The Ov35ers do NOT like to hear anyone calling themselves "old" lol! Good job getting it done, I have to alternate shoulders/chest too, otherwise one always seems to suffer.

    Have a great day!
    LOL I'll leave off on the 'old man!'
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    Registered User paolo59's Avatar
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    Legs
    Monday, January 3, 2011

    Angled Leg Press
    270x15
    450x12
    540x12
    590x12

    Squat (Smith Machine/Parallel)
    225x10
    275x10
    295x10

    Glute (Standing Kick-back)
    130x10
    150x10
    150x10

    Seated Leg Curl
    90x10
    110x10
    110x10

    Seated Calf Extension Machine
    150x15
    150x15
    150x15

    I do the last two excercises as a super-set.

    I used to just hate working out legs. They are still daunting, but after a leg workout I feel like I have accomplished something, much more so than the other two workouts. What I feel like is a wrung out rag! LOL I am including the weight of the bar on the squats. It's an olympic bar, and I take it that it weights 45 lbs. If that isn't the case, somebody let me know, and I'll grudgingly correct the lifts! Ha. Interestingly enough, the last set of squats feels less pressure on my back than the first two! I like the Smith Machine because it controls my form, I can't lean too far forward. I feel I have more stability. I don't go lower than parallel. To be truthful I'm a little worried about screwing up my knees! That last lift is the most that I have ever done in a squat. And it didn't feel too bad. I have come a long way in my leg workouts as far as the lifts. I want to put on at least 2 to 3 inches on my quads this year.

    I'll do back/biceps/triceps tomorrow, January 4th.
    Last edited by paolo59; 01-03-2011 at 07:58 PM.
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    Yesterday was a relatively easy day. The kids come back this morning! It's not so bad being a teacher when you have no children in your classroom!!! It will be good to see them. Two more weeks and half the school year is over. Looking forward to the 17th, Martin Luther King Day. Ha! Get through with one vacation, and look forward to the other, albeit only a 3 day weekend. We teachers are a 'worthless' lot! LOL

    I am careful to mention that my squats are parallel. I hadn't done them consistently in years. I incorporated the squat back into my leg workouts last July, and have made some decent gains in my lifts. I recognize the very real fact that there is no way I could lift what I am at the moment if they were full squats, low. I have previously made good gains on strength with the leg press, but I really couldn't see any noticeable difference in size. Since July, I can definately see that my legs are indeed growing.

    I am going to continue with this 'exhaust' the legs just a bit on the press, then do parallel squats til' March or April. I think I can gain more strength and size in my legs. A parallel squat is better than no squat, I think? In 3 to 4 months I believe I'll have more confidence (it's as much mental as it is physical) then I'll try my hand at full squats, even if I have to drop it right down to a 25 lb. plate on either side. That's the way this thing seems to work for me, a little bit at a time.

    Well, in a little less than an hour I should have 22 ankle biters filling up my classroom. We'll see how that goes! They are much more challenging than my leg day workouts!!! Ha!
    Last edited by paolo59; 01-04-2011 at 05:23 AM.
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    Never super setted the legs. Great job. That must BURN
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    To ensure all your squats are low enough try doing box squats.
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    Originally Posted by paolo59 View Post
    Legs
    Monday, January 3, 2011

    Angled Leg Press
    270x15
    450x12
    540x12
    590x12

    Squat (Smith Machine/Parallel)
    225x10
    275x10
    295x10

    Glute (Standing Kick-back)
    130x10
    150x10
    150x10

    Seated Leg Curl
    90x10
    110x10
    110x10

    Seated Calf Extension Machine
    150x15
    150x15
    150x15

    I do the last two excercises as a super-set.

    I used to just hate working out legs. They are still daunting, but after a leg workout I feel like I have accomplished something, much more so than the other two workouts. What I feel like is a wrung out rag! LOL I am including the weight of the bar on the squats. It's an olympic bar, and I take it that it weights 45 lbs. If that isn't the case, somebody let me know, and I'll grudgingly correct the lifts! Ha. Interestingly enough, the last set of squats feels less pressure on my back than the first two! I like the Smith Machine because it controls my form, I can't lean too far forward. I feel I have more stability. I don't go lower than parallel. To be truthful I'm a little worried about screwing up my knees! That last lift is the most that I have ever done in a squat. And it didn't feel too bad. I have come a long way in my leg workouts as far as the lifts. I want to put on at least 2 to 3 inches on my quads this year.

    I'll do back/biceps/triceps tomorrow, January 4th.
    Good solid workout!

    Looking forward to reading about a kick butt back & arms workout today!
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