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  1. #1561
    Registered User paolo59's Avatar
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    Thursday, December 27, 2012
    Legs

    Angled Leg Press
    360x10
    450x10
    630x10

    720x15
    720x15
    720x15
    720x15

    Hack Squat
    270x10
    350x10
    360x10
    360x10
    360x10

    Seated Leg Curl
    90x10
    110x10
    110x10
    110x10

    Seated Calf Extension
    230x10
    230x10
    230x10
    paolo59

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  2. #1562
    Registered User paolo59's Avatar
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    Friday, December 28, 2012
    Bicep/Tricep

    Two-Hand Overhead DB Extension
    45x10
    50x10
    50x10
    50x10
    50x6
    45x10

    Seated Alternate DB Curl
    35x15
    40x8
    40x8
    40x8
    35x10

    Tricep Rope Press Downs
    80x10
    110x10
    110x10
    110x10
    90x15

    Low Cable Bicep Curl
    80x10
    110x6
    100x10
    100x10

    Tricep Press
    110x10
    130x10
    130x10
    130x10

    Well, those are the Oklahoma Christmas workouts. I felt a little 'off' for some reason or another. It just may be that I've been in 'lay-back' mode, lazy, eating, sleeping, and not doing much else. Ha! It snowed driving home from Tulsa this afternoon early. Just enough to stick on the trees and rooftops. No problems with freezing on the highways. It's pretty to see. I'll head back to Dallas tomorrow morning. I think they're expecting another round of possible measureable snowfall right around the new year up here. We'll see what happens in Dallas.
    paolo59

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  3. #1563
    Registered User paolo59's Avatar
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    This year is all but over. I've got a week yet to just lay around, eat, sleep, and hit the gym. They'll close early this evening, but I'll get in an upper-body workout sometime today. Close out 2012 with some lifting, then start anew on Wednesday, January of 2013! I've got to get my act together on legs. I'm still a little 'up in the air' as to what exactly I'll do, but something along the lines of higher reps on the press, then continue to up the weight on the hack-squats and see how it goes.

    I had frozen a dozen tamales to take with me to Oklahoma. On the highway north, right about Sherman, I realized that I had forgotten them. Oh well! I've thawed the little suckers, made a 'salsa casera' last night, and am about to have 3 or 4 with some homemade hot sauce drizzled all over the top. Good eating!
    paolo59

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  4. #1564
    ~~MsFit~~ Lou1se's Avatar
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    Happy New Year Paolo! Great workouts even if you weren't 100% Am interested to see what you do to switch things up for legs.
    In two days time tomorrow will be yesterday.
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  5. #1565
    Registered User paolo59's Avatar
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    Monday, December 31, 2012
    Upper-Body

    Iso-Lateral High Row
    90x15
    180x10
    210x10
    230x10
    250x10
    190x15

    Iso-Lateral Delt Press
    90x10
    130x10
    150x10
    170x10
    190x8
    140x15

    Seated Dip Machine
    90x10
    140x10
    160x10
    160x10
    160x10

    Reverse Cable Flyes
    30x15
    30x15
    30x10
    30x10

    High Cable Flyes
    30x15
    30x15
    30x15
    30x15

    Well, I've finished 2012 with one hellaciously good workout, for me! Those little 5 hour energy shots are good. Ha! They'll perk you right up. Everything just felt good and solid. I didn't feel a bit 'off' or weak for whatever reason. Pounded shoulders good. 190 for 8 reps was a partial, just about half way up. Everything else was a good full extension. I can pound out 140 for 15 reps like nobody's business now!

    Driving along Northwest Highway you pass by Dallas Love Field. There's a little lake right at the north end of the runway. I watched a beautiful white swan just glide across the water as I was driving by. Lovely. Made me think, closing out another year. LOL I was an ugly duckling. Had about a 4 or 5 year stint as somewhat of a 'swan,' now I've converted...well, not into an ugly goose...just perhaps an old coot! LMAO

    I'm looking forward to 2013 and some decent gains in the gym. I've got to see some progress on chest, and I need a bit more thickness in the arms. Amazingly enough, the gym is open tomorrow, regular hours. I'll hit it sometime in the afternoon for the first leg workout of the new year.
    paolo59

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  6. #1566
    Registered User paolo59's Avatar
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    Originally Posted by Lou1se View Post
    Happy New Year Paolo! Great workouts even if you weren't 100% Am interested to see what you do to switch things up for legs.
    Thank you! May it be a blessed and prosperous one for you!!! I'm not sure what I'm going to do with legs. 740 is pushing me big time. I popped into one of the other journals this afternoon, saw a workout with leg presses at 1090, something in that range. LOL Makes me feel like a little wee-one! We'll see. I don't want to mix-things up too much. I like the split workouts that I've been doing.
    paolo59

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  7. #1567
    All my PRs are history HoustonTXMuscle's Avatar
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    Originally Posted by paolo59 View Post
    ....Driving along Northwest Highway you pass by Dallas Love Field. There's a little lake right at the north end of the runway. I watched a beautiful white swan just glide across the water as I was driving by. Lovely. Made me think, closing out another year. LOL I was an ugly duckling. Had about a 4 or 5 year stint as somewhat of a 'swan,' now I've converted...well, not into an ugly goose...just perhaps an old coot! LMAO

    I'm looking forward to 2013 and some decent gains in the gym. I've got to see some progress on chest, and I need a bit more thickness in the arms. Amazingly enough, the gym is open tomorrow, regular hours. I'll hit it sometime in the afternoon for the first leg workout of the new year.
    Nice upper body workout this afternoon, Paolo. I cheated and did shoulders (with much light wts) this afternoon too, figuring that they're almost as far removed from my lower core as my arms. Also got a charge out of the way you phrased the transformation. Wishing you a properous 2013 filled with personal bests. Happy New Year!
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  8. #1568
    Registered User paolo59's Avatar
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    Originally Posted by HoustonTXMuscle View Post
    Nice upper body workout this afternoon, Paolo. I cheated and did shoulders (with much light wts) this afternoon too, figuring that they're almost as far removed from my lower core as my arms. Also got a charge out of the way you phrased the transformation. Wishing you a properous 2013 filled with personal bests. Happy New Year!
    Thanks brother! Ha ha, in the past 3 years or so, toodling along Northwest Highway on my way to the gym, I have never once seen a swan! It was right there, bigger than Dallas! LOL They are amazing creatures to see. So elegant, moving effortlessly. I was invited out tonight, New Years Eve, to a wonderful steak house restaurant. Good Lord! I think I've found the way to end every old year and bring in the new! Ribeye, medium rare, fresh horseradish on the side, one huge baked potato with all the fixin's. My my! Just one glass of Cabernet, then some 3 or 4 excellent coffees after dinner, and a little piece of cheese cake with just a bit of caramel glaze and fresh strawberries!

    I'll say it once again! Ha ha MY, MY!!!!
    paolo59

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  9. #1569
    stretching blows boathead's Avatar
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    hey my man...happy new year. glad to see you still hitting it hard. i fell off the wagon with a few med issues, but i think they are mostly behind me now.
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  10. #1570
    Registered User paolo59's Avatar
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    Originally Posted by boathead View Post
    hey my man...happy new year. glad to see you still hitting it hard. i fell off the wagon with a few med issues, but i think they are mostly behind me now.
    I trust that they are brother! Here's to a wonderful, blessings filled New Year!!!
    paolo59

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  11. #1571
    Registered User paolo59's Avatar
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    Well, it's another year. They fly by. I'm sitting here, have had coffee, watching a little 'fiscal cliff' C-Span, and I've got Beethoven Piano Sonatas blaring in the background. They're a lot better than the discussion on the 'cliff thing.' I'll thaw some Jimmy Dean sage flavored sausage, pop out some big fluffy biscuits, and have several fried eggs here in a bit. No rush...I'm on freakin' VACATION!!!

    Goals for this new year: Chest, chest, chest! Ha ha. And some decent increase in arms. Shoulders are coming along nicely, so too is back. I've made good progress on those two body parts over the past year anyway. I'll keep pounding away on these spindly little legs of mine. I've got to get my hands on a good used piano. I've thought about going the digital route. New, they're considerably cheaper than a used upright Yamaha or Kawaii, but I'm not sold on the idea. They offer any number of voices and mixes, but the sorry little suckers just don't feel, sound, or respond the same way as a 'real' decent sized upright piano.
    I've priced new 'studio/artist' uprights, those mothers are pushing 10,000 dollars now'a'days. Good Lord! If I can get a decent 'pre-owned' (ha ha) 48 to 52 inch studio for around 4 grand I'll be happy. I think.

    What I want is a freakin 9 foot Steinway Concert Grand! LOL Oh well, it wouldn't fit in my apartment, this hack of a pianist has no business with such an instrument....and I don't have 145,000 dollars lying around doing nothing!
    paolo59

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  12. #1572
    Registered User paolo59's Avatar
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    Wednesday, January 2, 2013
    Legs

    Angled Leg Press
    360x10
    450x10
    630x10

    720x15
    720x15
    720x15
    720x15

    Hack-Squat
    270x10
    350x10
    360x10
    360x10
    360x10
    360x10

    Seated Calf Extensions
    230x15
    230x15
    230x15

    Seated Leg Curl
    90x10
    110x10
    110x10
    110x10

    First workout of this new year of 2013! I was good New Years Eve. One glass of Cabernet with dinner. I've not been that good since! In my defense, I am on vacation! I was tired tonight, but it was alright. I almost felt 20 reps on the leg press with 720. I think I can go for that next time around. I need to up the reps. I'm wimping out on upping the weight! Ha ha. Perhaps after several weeks at 720 I can up it ten pounds, hit it with 730 for a month or so, then pop it on up gradually. This ten pounds every week was kicking my *%&!

    Hack-Squats felt good. They're heavy for me once I reach 360. But you sort of settle into it and just slowly, controlled, ease it down, then ease it right back up. I believe I can up that one by a fiver either side next time. I don't drop it right down to *%& on the floor level. I value my knees at my age. But it's a good bit lower than mid-point. Some bozo was doing seated leg curls, then just sitting there listening to his I-Pod between sets. I did calf extensions while he without doubt listened to freakin' Cindy Lauper! I prefer to do those last. Sometimes I just run out of steam. I'd rather forego those than the seated leg curls. Regardless, managed to get through it.

    Bicep/Tricep tomorrow. 2013!!!! Rolling along.
    Last edited by paolo59; 01-02-2013 at 10:33 PM.
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  13. #1573
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    Ha ha, I'm as sore as can be today. It's sort of a nice feeling to start off the new year. Normal! All is well. I set out some pretty little beef chuck tenders to thaw on the counter last night. Then went to be bed and completely forgot about them. They sat out all night long. I put them back into the fridge this morning. They've not turned green or anything. Good grief! I think I'll open them up in a bit and see if they smell 'off.' I hate to have to throw the things out. I've eaten meat all over Mexico that has sat out in a market for hours. Never did get sick. Perhaps if I 'nuke' them?
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  14. #1574
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    Steaks were good! Ha ha. Well, I've not started to throw up just yet. It's been cold here. Snow flurries and the like. I've not been able to keep my feet warm for the past 2 days! When my feet are cold, I'm cold! I had a double CD recording of Rachmaninoff, 4 piano concertos. I don't remember when I purchased it, but it's gone on the blink. Skipping, repeating, put it in the truck CD player and it pops up; bad CD! Pisses me off!!!

    I logged on to barnesandnoble........and found the original; Vladimir Ashkenazy. They showed out of stock, but listed 3 vendors where you could purchase the thing. Done! We'll see if the 'second person' vendor can produce! I need some Rachmaninoff! Life is good, the gym is ok, but there are things that you just can't do without!
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  15. #1575
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    HISTORY! Everybody's got some. Good or bad, localized or a bit more 'far reaching!' LMAO There have been some decent, thoughtful threads around lately. LOL Working out is good for the mind, it's good for the body. It does nothing for the soul! That is another animal altogether! Would to God that that one was so easily dealt with with some weights!
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    It's Monday morning, cold, and I don't want to go to work! Ha! After two weeks off, it's hard. LOL I've been lazy, but oh so lazy. It's back to the old grind. Gym tonight after work. I'm moving slow. We're supposed to get anywhere from 3 to 4 inches of rain in the next several days. We need it. No snow or ice, just lots of wet.

    Back to reality!
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    Monday, January 7, 2013
    Bicep/Tricep

    2-Hand Overhead DB Extension
    40x10
    45x10
    50x10
    50x12
    50x12
    50x12

    Seated Alternate DB Curl
    35x10
    40x10
    40x10
    40x10
    35x10

    Tricep Rope Press-Downs
    80x10
    110x10
    110x10
    110x10
    110x10
    90x15

    Low Cable Bicep Curl
    90x10
    110x10
    110x10
    110x10
    80x15

    Close Grip Bench Press
    85x10
    105x10
    105x10
    105x10

    Two Hand Cable Curls (high)
    30x10
    30x10
    30x10
    30x10

    Ok! After being lazier than can be, not a bad workout. I can't afford too many vacations. I seem to get 'fat and sassy' and don't want to do jack (%*&. Eat, sleep, drink, get up late, lounge around, and start all over again. God, I'm one freakin' bohemian! I guess I'll be one of those until the day I die! Play time is over. All I need is the threat of work in the morning, and it makes everything just that much sharper! LMAO What can I get by with? Just how much can I do? Hit it, and hit it hard. LOL I don't know what I'd do without a boss staring me in the face each and every morning!

    Decent time in the gym. I can't help but think of the brother from Canada who thought himself 'German' but found out he was Ukranian, Russian, and Polish! LMAO Nothing but a 'slav fit for the plow!' Ha ha!!!! I can pull a plow, even at my age. I seem to need one. If I don't have the damned thing strapped to my back, I become worthless! I think we're all pretty much like that. You've got to have something that feeds you, fills you, keeps a roof over your head, and gives you a reason to keep on living. In my case, they're a bunch of freakin' little Apaches! Ha ha...I love it! Life is good!

    Legs tomorrow night. 720 for 4 sets at 20 reps each!!!! Then we'll just see about some hack-squats!
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    Tuesday, January 8, 2013
    Legs

    Angled Leg Press
    360x10
    450x10
    630x10

    720x15
    720x15
    720x15
    720x15

    Hack-Squat
    270x10
    350x10
    370x10
    370x10
    370x10

    Seated Leg Curl
    90x10
    110x10
    110x10
    110x10

    So much for 720 for 20 reps! Ha ha. It's just not there yet. Feels like a ton. I was able to up the hack-squats by ten pounds. They felt pretty good. You settle into things, surprisingly. I was pooped by the time I got through with leg curls. I took forever to do them. This workout looks like light volume, but it didn't feel like it. Everything was ok.

    I'll keep it at 370 for a couple of weeks or two, then see if I can't up it to 380 for hacks. Tomorrow is 'hump' day. We'll be half-way through this first week back before you know it. I just sat and laughed at kids today, restroom break in the hallway. They are crazy! Kids just being kids. You can't help but laugh...then you've got to get the 'serious face' going and yell at them! Had a meeting this morning for SST. Children who might possibly need to be referred for 'special education.' Raised some eyebrows when I made the statement that sometimes they just need to have their ear yanked on pretty good, perhaps warm up their backsides to focus their attention. We are way, way too quick to label a kid! There are several who just might need that sort of intervention, and there are several who could use a good kick in the *$&!
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    Wednesday, January 9, 2013
    Upper-Body

    Iso-Lateral High Row
    90x15
    180x10
    210x10
    230x10
    250x10
    190x15

    Straight Arm Pull-Down
    80x10
    110x10
    100x10
    100x10
    100x10

    Seated DB Laterals
    25x10
    35x10
    35x10
    35x10
    35x10

    Bent-Over DB Flyes
    55x10
    55x10
    55x10
    55x10

    Seated Dip Machine
    90x10
    140x10
    160x10
    160x10
    160x10

    That's that. I might have pushed it a little on the timing tonight. I just felt somewhat tired. First week back to work, and to be truthful, I can do better with arms following upper-body two days between, than upper-body following arms with just two days in between. If that makes any sense. I need 3 days off of anything above the waist before I hit upper-body and feel on par. Ha!

    There was a hulk of a guy, power lifter type, doing every chest machine in the gym, one after another. First time I've seen him. I asked if he was through with the seated dip machine, "One more set. You need to use it?" LMAO I told him, not with that!!! Ha ha, he had it loaded up with 270 pounds popping them out like nobody's business. LOL He finished his set, sprayed the machine down (never see anyone doing that) wiped it off and asked, what do you need on the machine. I just told him; "Let's drop it right down to weanie weight!" Ha! One day, one day!!! LOL

    I probably should have waited to do upper-body until tomorrow night. But whatever.
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    Originally Posted by paolo59 View Post
    HISTORY! Everybody's got some. Good or bad, localized or a bit more 'far reaching!' LMAO There have been some decent, thoughtful threads around lately. LOL Working out is good for the mind, it's good for the body. It does nothing for the soul! That is another animal altogether! Would to God that that one was so easily dealt with with some weights!
    There have been times when nothing talked to my soul as much as the quiet time between sets. I've settled many an argument with myself about how I need to change something in my life, or admitted my part to myself in some fiasco. Change starting from within.

    On the other hand i've also beaten myself into such a state of physical and mental exhaustion in search of maximum strength gains, that I had to deal with my soul as it was crying out from lack of attention. Haaa! Round about way of getting itself dealt with.

    Good for what ails us...music, honest conversation, true innocence and faith, genuine laughter with someone that cares...soulful indeed.
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    Originally Posted by Big_Sky_Guy View Post
    There have been times when nothing talked to my soul as much as the quiet time between sets. I've settled many an argument with myself about how I need to change something in my life, or admitted my part to myself in some fiasco. Change starting from within.

    On the other hand i've also beaten myself into such a state of physical and mental exhaustion in search of maximum strength gains, that I had to deal with my soul as it was crying out from lack of attention. Haaa! Round about way of getting itself dealt with.

    Good for what ails us...music, honest conversation, true innocence and faith, genuine laughter with someone that cares...soulful indeed.
    I hear you!
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    It's a misty, grey day around here. Looks like something out of a Sherlock Holmes novel! I'll try to get to the gym late this afternoon for a little bicep/tricep. My older brother got my 85 year old mother a cell phone. I've got her texting now! Ha ha She says she can talk faster! LOL I can just imagine her with phone in hand...a friend told me I was evil!
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    It's cold. Feels like Winter around here. We had some light snow flurries this morning early, could have the same tomorrow morning as well. Nothing that will stick around for any length of time, but blustery and Winterlike. Ha! Bicep/Tricep here in a bit. I just laid around over the weekend. I was bushed from the first week back to work. LOL

    I'm back to teaching Social Studies and Science. Mrs. Campos has come off her maternity leave. The little petite thing doesn't look like she's had a baby at all! Ha ha. It's good to have her back. I'm up to my ears in evaporation/condensation/precipitation ~ the water cycle, and clouds! It can be a little challenging for a 7 or 8 year old to get their little minds around this liquid to gas/vapor, then back again. LOL
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    Monday, January 14, 2013
    Bicep/Tricep

    Two-Hand Overhead DB Extension
    40x10
    45x10
    50x12
    50x12
    50x10
    50x8

    Alternate DB Curl (Seated)
    35x10
    40x10
    40x10
    40x10
    40x7

    Tricep Rope Press-Downs
    80x10
    110x10
    110x10
    110x10
    110x10
    90x15

    Low Cable Bicep Curl
    90x10
    110x10
    110x10
    110x10
    110x10
    110x8

    Close Grip Bench Press
    85x10
    105x10
    105x10
    105x7

    Two Hand High Cable Curls
    30x10
    30x10
    30x10
    30x10
    30x10

    Back at it. I really need to get my act together and get back on an every 4th day (each body part) schedule, more or less. I'll hit legs tomorrow, upper-body on Thursday. Even at that, it will be the 5th day by the time I hit arms again. Well, whatever! I don't know if it's the cold, my age, or a combination of the two, but my fingers and hands just ache! Hurt! I need to start popping fish oil and glucosamine sulfate once again it looks like. I've got a little bone right on the inside of my right elbow that is giving me grief as well. I think I'll blame it on the cold...and not on my age! LMAO

    I guess even at every 5th day, that's better than just once a week. At that rate, it's still around 6 workouts per body part a month. The kids are as crazy as ever. LOL I asked 2C why they couldn't line up boy girl in the hallway like 2A and 2B. Juan looked at me and said; 'There's something wrong with our brains!' LMFAO I just laughed, looked at him and said; "There's something wrong with mine too!"
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    Oh that is so cute He spoke the truth, he could carry that little statement all the way to old age and it would remain so lol

    Sorry to hear you are having troubles with your hands and fingers, it does sound like arthritis. In winter we all get a little achy. I am now taking fish oil tablets, I used to take Glucosamine but don't remember if it made any difference

    Keep it going at the gym, you know that it's good for you!
    In two days time tomorrow will be yesterday.
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    Originally Posted by Lou1se View Post
    Oh that is so cute He spoke the truth, he could carry that little statement all the way to old age and it would remain so lol

    Sorry to hear you are having troubles with your hands and fingers, it does sound like arthritis. In winter we all get a little achy. I am now taking fish oil tablets, I used to take Glucosamine but don't remember if it made any difference

    Keep it going at the gym, you know that it's good for you!
    Ha ha, thanks! I'll keep it going in the gym. I'm just having a time staying on schedule. LOL Hands don't hurt this morning.
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    We've got snow, some ice, with thunder and lightening this morning. It's sticking, and the roads are a mess! But no school closures. It's pretty to see. It will be a slow start this morning. It's supposed to keep coming down 'til around 10:00 or so.
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    It's a cold, ugly day here in the Big-D. My kids know that we've been boxed in with Stratus clouds, grey, like flat sheets covering the sky. LOL They are expecting continued precipitation, and won't be surprised if the liquid that falls from the skies turns into a solid. Well, I say they're aware. Most are. Some have no earthly idea what we've covered, what we're doing, or what was said, repeated, written on the board, drawn on their manila paper, and discussed at length! There are two or three in each group that sit up every 10 minutes or so and ask: "Are you my mother?"

    It's legs tonight after a bite to eat and a nap. I'll have to bundle up. It's supposed to drop into the mid-twenties tonight.
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    Tuesday, January 15, 2013
    Legs

    Angled Leg Press
    360x10
    450x10
    630x10

    720x15
    720x15
    720x15
    720x15

    Hack-Squats
    270x10
    350x10
    370x10
    370x10
    370x10

    Seated Leg Curl
    90x10
    110x10
    110x10
    110x10

    Seated Calf Extension
    230x15
    230x15

    Decent. It's cold, but cold. Humid, that kind of cold that just settles into your bones! I'm not very observant, might have always been there (I don't think so) but they've popped little warning stickers on both the angled leg press, and the hack squat machines. Orange triangles, WARNING; maximum weight per side; 360 pounds. First time I've seen them. The regular guy wasn't behind the desk tonight to ask about it.

    On the hack squats, Lord, that's no problem whatsoever. Ha! That will never happen!!! With me anyway. On the leg press, well...I've been doing 360 on either side for several months now. You'd think that that heavy of a machine would be capable of considerably more than that. It's hardly really heavy weight if I'm doing it! The hack-squats feel pretty good. Another 2 or 3 weeks and I'll see about upping those by 10.

    The kids were little animals today. Barometric pressure? Snowfall? Can't get out and run off energy? I was about ready to choke the life out of them by the end of the day. Not just me, every bilingual teacher in Second Grade said the same thing!
    paolo59

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    One more day this week! I hear tomorrow is Friday. I certainly hope so! I've got a three day weekend coming up. Martin Luther King Day on Monday. Tomorrow is the last day of the third six weeks. Half this school year is over. We'll have Tuesday as a teacher inservice, then the kids will show up Wednesday morning to begin the second half of the school year. Yesterday was cold, but clear skies and sunny. Today was absolutely gorgeous. We were able to take the little Apaches out and let them run off some energy both days. That helps a lot! LOL Friday is supposed to warm up to just around 60 degrees with sunny skies as well. Let 'em run. Makes my day a little easier to handle. Ha ha.

    Dinner here in a bit, then looking forward to a good upper-body workout this evening.
    paolo59

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