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  1. #1
    Registered User rpaul11's Avatar
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    Just call me a resolutioner - Rpaul-2012

    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.
    "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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  2. #2
    Registered User Tifflex's Avatar
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    Happy New Year Rich! I hope you're better soon.
    Genshai
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  3. #3
    Registered User rpaul11's Avatar
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    Originally Posted by Tifflex View Post
    Happy New Year Rich! I hope you're better soon.
    Thanks Tiffany. Happy New Year to you also.




    ************************************************** ******


    official weigh in 1/1/2012 - 256.6 lbs
    "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."



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  4. #4
    Building a Natty Nitemare Bo_Flecks's Avatar
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    Welcome back, Rich! Glad you're back in training mode. Looking forward to following the new journal.
    Masters Men 3rd Place, NANBF St. Louis Gateway Naturals
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  5. #5
    198 or bust Getsum's Avatar
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    Happy New Year!

    I'm looking forward to following along as well! I hope you kick the cold/flu fast.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

    Current Max Lifts: 405S, 340B, 455D - Proof: http://bodyspace.bodybuilding.com/Getsum/profilecp.php?module=videos&type=favorite

    OV35 Journal: http://forum.bodybuilding.com/showthread.php?t=388841&page=87

    xccellence.com, theironden.com
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  6. #6
    Registered User orca's Avatar
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    I'm looking forward to seeing you smashing some weights again

    Happy New Year.
    Kevin


    "We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
    Jim Rohn
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  7. #7
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    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.

    You can't out-train bad nutrition.

    "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

    Ironwill Gym:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  8. #8
    Registered User ChocoChick's Avatar
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    About time! Looking forward to reading.
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  9. #9
    Pale is the new tan JoelM05's Avatar
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    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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  10. #10
    Banned -=FLEX=-'s Avatar
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    Call you a resolutioner?

    But I can think of soooooooooooo many better names..........




    Now let's get back at it, brother!
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  11. #11
    Registered User rpaul11's Avatar
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    Originally Posted by Bo_Flecks View Post
    Welcome back, Rich! Glad you're back in training mode. Looking forward to following the new journal.
    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.

    Originally Posted by Getsum View Post
    Happy New Year!

    I'm looking forward to following along as well! I hope you kick the cold/flu fast.
    thanks for dropping in. and happy new year to you also
    Originally Posted by orca View Post
    I'm looking forward to seeing you smashing some weights again

    Happy New Year.
    I'm just lookin forward to gettin some of this fat off my ass

    Originally Posted by ironwill2008 View Post
    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.
    Hi Bill. Not a whole lot up to speak on. Hope you are well. Steady as she goes
    Originally Posted by ChocoChick View Post
    About time! Looking forward to reading.
    yeah...it is bout time
    Originally Posted by JoelM05 View Post
    Happy New Year, Rich!
    Hey, didn't you do a 5x5 program at one time?
    yeah...I sure did. its been a while though.
    Originally Posted by -=FLEX=- View Post
    Call you a resolutioner?

    But I can think of soooooooooooo many better names..........




    Now let's get back at it, brother!
    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."



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  12. #12
    I grunt pharmamarketer's Avatar
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    Good to see you back at it Rich. Good luck with everything in 2012.
    I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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  13. #13
    Team General Mills Vytis's Avatar
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  14. #14
    Dry Bone Swann74's Avatar
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    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

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  15. #15
    Cutting since 10/20/2014 Brackneyc's Avatar
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    In. Glad to see you man.
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  16. #16
    Gotta love the internet wedjim's Avatar
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    Originally Posted by rpaul11 View Post
    Hello friends and Happy New Year.
    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.

    Thanks in advance for following along.
    I'm in, just this one line let's me know we're on the same page. Best of luck in 2012!
    "Where you are now is not important, what matters is where you are headed".

    What will be your legacy?
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  17. #17
    Scared ****less eomrat's Avatar
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    Definitely in on this. Very interested.
    "I'd rather go down the river with seven studs than with a hundred shytheads"
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  18. #18
    Teacher and Bodybuilder BergMuscle's Avatar
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    Good to see you back. Nice set of goals.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

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  19. #19
    Bigger! Stronger! BAMA! bamazav's Avatar
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    Bout time! Welcome back Rich. I am subbed and in on the first page!
    David, a 50 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

    http://forum.bodybuilding.com/showthread.php?t=121412521

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  20. #20
    2014 Restart generetired's Avatar
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    Great goals, get well, kick A.
    Nothing tastes as good as feeling lean.
    No time waster stacks up to feeling strong.
    No individual goal is as satisfying as shared one.
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  21. #21
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
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    Originally Posted by pharmamarketer View Post
    Good to see you back at it Rich. Good luck with everything in 2012.
    Thanks Rob. Good to be on the way back.

    Originally Posted by Vytis View Post
    "Don't call it a comeback..."
    I've been here for years Welcome...glad to see you in here

    Originally Posted by Swann74 View Post
    Journal recommended by Ste-Bo? I'm in! And looking forward to it!
    talk about pressure I hope I can live up to what Steve lead you to believe

    Originally Posted by Brackneyc View Post
    In. Glad to see you man.
    Thanks Craig...good to be seen
    Originally Posted by wedjim View Post
    I'm in, just this one line let's me know we're on the same page. Best of luck in 2012!
    Thanks...and welcome. Its gonna be a slow road back, but I'm up for it.
    Originally Posted by eomrat View Post
    Definitely in on this. Very interested.
    thanks...glad to have you
    Originally Posted by BergMuscle View Post
    Good to see you back. Nice set of goals.
    Thanks Dan. thanks for your support buddy
    Originally Posted by bamazav View Post
    Bout time! Welcome back Rich. I am subbed and in on the first page!
    whoooo...in on page one
    Originally Posted by generetired View Post
    Great goals, get well, kick A.
    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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  22. #22
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
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    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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  23. #23
    Registered User orca's Avatar
    Join Date: Apr 2007
    Location: Mentor, Ohio, United States
    Age: 53
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    Originally Posted by rpaul11 View Post
    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

    Gotta start somewhere. Good job getting it done.
    Kevin


    "We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
    Jim Rohn
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  24. #24
    Registered User rpaul11's Avatar
    Join Date: Sep 2005
    Location: Pennsylvania, United States
    Age: 45
    Stats: 6'4", 245 lbs
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    Originally Posted by orca View Post
    Gotta start somewhere. Good job getting it done.
    heck...I couldn't even finish
    "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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  25. #25
    Registered User orca's Avatar
    Join Date: Apr 2007
    Location: Mentor, Ohio, United States
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    Originally Posted by rpaul11 View Post
    heck...I couldn't even finish
    but you got it started.

    good to see ya back
    Kevin


    "We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
    Jim Rohn
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  26. #26
    Teacher and Bodybuilder BergMuscle's Avatar
    Join Date: Apr 2006
    Location: Oak Park, Illinois, United States
    Age: 57
    Stats: 6'0", 202 lbs
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    Originally Posted by orca View Post
    but you got it started.

    good to see ya back
    ditto that.
    A bodybuilder uses the weight to work the muscle.

    There are no accidents. Everything happens for a reason and usually at exactly the right time.

    Over 40 Transformation of the Week http://www.bodybuilding.com/fun/dan-shed-body-fat-sculpted-muscle.htm

    "That's Mr. Muscles to you." - me to a gym-mate a ways back
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  27. #27
    Dry Bone Swann74's Avatar
    Join Date: Apr 2011
    Location: North Dakota, United States
    Stats: 5'10", 231 lbs
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    Originally Posted by orca View Post
    but you got it started.

    good to see ya back
    Originally Posted by BergMuscle View Post
    ditto that.
    ^^^ x3. You took a first step, not a finishing one. Shake it off and kill it on Saturday.
    "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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  28. #28
    Registered User erinlee01's Avatar
    Join Date: Aug 2007
    Location: New York, United States
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    You started a new log and didn't tell me? I'm not feeling the love anymore.
    www.balancinglifeandfitness.com

    My journal - http://forum.bodybuilding.com/showthread.php?t=150847833
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  29. #29
    Pale is the new tan JoelM05's Avatar
    Join Date: Sep 2008
    Location: Ohio, United States
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    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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  30. #30
    Body by Design Bad.bull's Avatar
    Join Date: Apr 2009
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    Hope you get over the flu/cold soon. Wish you health and success on your goals!
    Workout Thread
    http://forum.bodybuilding.com/showthread.php?t=133556053
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