Just call me a resolutioner - Rpaul-2012

[rpaul11]

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.

[Tifflex]

Happy New Year Rich! I hope you're better soon.

[rpaul11]

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

[Bo_Flecks]

Welcome back, Rich! Glad you're back in training mode. Looking forward to following the new journal.

[Getsum]

Happy New Year!

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

[orca]

I'm looking forward to seeing you smashing some weights again

Happy New Year.

[ironwill2008]

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.

[ChocoChick]

About time! Looking forward to reading.

[JoelM05]

Happy New Year, Rich!
Hey, didn't you do a 5x5 program at one time?

[-=FLEX=-]

Call you a resolutioner?

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




Now let's get back at it, brother!

[rpaul11]

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.

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

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

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

About time! Looking forward to reading.

yeah...it is bout time

Happy New Year, Rich!
Hey, didn't you do a 5x5 program at one time?

yeah...I sure did. its been a while though.

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.

[pharmamarketer]

Good to see you back at it Rich. Good luck with everything in 2012.

[Vytis]

"Don't call it a comeback..."

[Swann74]

Journal recommended by Ste-Bo? I'm in! And looking forward to it!

[Brackneyc]

In. Glad to see you man.

[wedjim]

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!

[eomrat]

Definitely in on this. Very interested.

[BergMuscle]

Good to see you back. Nice set of goals.

[bamazav]

Bout time! Welcome back Rich. I am subbed and in on the first page!

[generetired]

Great goals, get well, kick A.

[rpaul11]

Good to see you back at it Rich. Good luck with everything in 2012.

Thanks Rob. Good to be on the way back.

"Don't call it a comeback..."

I've been here for years Welcome...glad to see you in here

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

In. Glad to see you man.

Thanks Craig...good to be seen

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.

Definitely in on this. Very interested.

thanks...glad to have you

Good to see you back. Nice set of goals.

Thanks Dan. thanks for your support buddy

Bout time! Welcome back Rich. I am subbed and in on the first page!

whoooo...in on page one

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

[rpaul11]

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

[orca]

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.

[rpaul11]

Gotta start somewhere. Good job getting it done.

heck...I couldn't even finish

[orca]

heck...I couldn't even finish

but you got it started.

good to see ya back

[BergMuscle]

but you got it started.

good to see ya back

ditto that.

[Swann74]

but you got it started.

good to see ya back

ditto that.

^^^ x3. You took a first step, not a finishing one. Shake it off and kill it on Saturday.

[erinlee01]

You started a new log and didn't tell me? I'm not feeling the love anymore.

[JoelM05]

No sense in pushing it until you're feeling better. Props for getting in there anyway.

[Bad.bull]

Hope you get over the flu/cold soon. Wish you health and success on your goals!