Execution

[Paul Stagg]

Some say it's all in the planning, others in the execution.

I'm living proof that execution is a requirement. If it were all planning, I'd squat 750.

I'm starting back to the gym, though, as it's been 12 weeks or so since I've trained regularly because of the new house. I need to get back on track for my mental and physical well being. As usual, I have a plan. I've included some basic nutrition stuff, as well as some lifestyle things I need to get under control. I'm also going to get back to posting updates daily. I think not having a training journal here has resulted in my being a little out of touch with our members.

The training plan is pretty basic - get back in shape, then get big and strong. My nutrition plan is essentially to follow Berardi's 7 habits (pretty much).

Long term, I'd like to get in a meet by the end of the year.

[Paul Stagg]

Warmup: 5 mins elliptical, 1x10 stepovers
Squat:
45x10
2x15 @ 135

Band Goodmornings
light band 2x15

Bench situps
2x15

Lying leg raises
2x10

Lots of stretching.

Workout time: 3:20 - 3:55

Nutriton spot on.

[WillKuenzel]

Deja vu, monstar?
http://www.wannabebigforums.com/showthread.php?t=78594

:p

[Paul Stagg]

:thumbup:

[Anthony]

Paulie, I knew you were old ... but come on ...

[Bob]

Paul.. "welcome back" - now that doesn't sound right...

Anyway.. good luck on your return to journaldom and your new commitment..
Couple of questions:
Are you going to start your old column back up? I enjoy those quick and dirty answers you gave to folks "writing" in to "Ask Paul"

And I noticed that you did your Good Mornings with a band 1st.. after a 12 week "rest", do you recommend that over light sets of say a 20 lb bar?

[Paul Stagg]

Ask Paul may resurface someday... most of the articles on WBB are a bit more technical than mine. I've always thought an 'Ask Uncle Pauly' column with advice n not just lifting, but lots of stuff, might be fun. A lot of it comes down to having the time to do it.. when I started writing, I didn't have to work very hard at my regular job - that's changed.

(All of those were real questions. I think the Ask Paul e-mail might still exist, I haven't checked it for years.)

Band, bar, doesn't really matter, IMO.

[emjlr3]

gonrats on getting back into it, gl with your new house

[HILL]

good to see you getting back into it will look forward to tracking your progress upto and after a meet will be interesting.

[Eszekial]

I would love to see the Paul Stagg articles back in place.

No **** and right to the core of the problem is always welcome, imho.

[Paul Stagg]

Was on the road today, but only skipped one meal. All others were within guidelines.

My inner thighs are soar, does that mean I should do extenshuns with my toes out to make my outer thighs soar? Am I overtraining?

[Eszekial]

Yes to all.

[Paul Stagg]

Mid week update: was on the road Tues, weds, and Thurs. I was hoping to get to the gym today, but I was beat when I got home... alas.

Eating: Been pretty good with food choices - I'm under the 90% goal, but I'm at least thinking about it before I get a pizza. I've missed a couple of meals, mostly due to being on the road and not having anything to eat and wanting to get where I'm going. I think next week I'll only be in the field two days, so I can get more on track.

I have been taking walks every day, and doing some light stretching.

I'll bench or something tomorrow.

[Paul Stagg]

Listening to H.C Minds - Land of the Wargoat.

****ing awesome.

Didn't make it today, going tomorrow. Had an idea, may do something different on Monday.

[Paul Stagg]

This time I mean it.

Warmup: 5 mins elliptical
Squat
45x8
95x5
135x5
185x5
225x5
275x5
This was hard, but not earth shattering. I do know not to go nuts my first day back.

Leg press
2 legs 90x12
1 leg 2x5 @ 90
Weak. Unilateral stuff is a huge weakness for me. I need to bring it up, so I'll continue to include it.

SLDL
3x15 @ 45
Be Smart!

45 degree hypers
3x10

Lying leg raises
3x12

Stretching

Workout time: 3:15 - 4:10

Nutrition: Outstanding. Using Berardi's Precision Nutrition (I sprung for it, expect a review shortly).

More details in the blog.

[ddegroff]

Nice squatting for "gettin' back into it"!

[Paul Stagg]

Warmup: 5 mins elliptical

Bench Press
2x20 @ 45
95x5
135x5
185x5
225x3
Not happy with this, but I was working without a net, and have no idea what rep I can't do.

OH Press
2x12 @ 45
2x5 @ 95

Bent row
2x15 @ 45
3x8 @ 135

Rope pressdown
3x15 @ 80

Hammer curl
20s x 15
25s x 15

Workout time: 3:00 - 3:40

[Joe Usher]

Nutrition: Outstanding. Using Berardi's Precision Nutrition (I sprung for it, expect a review shortly).

Looking forward to that. I came across his website somehow but was reluctant to spend 97 dollars. Nutrition is definitely my weakest point.

[Paul Stagg]

I was reluctant to spend it too. I'm not sure it's really worth the money, although there is a lot of good info, it's just pretty basic.

I haven't watched both DVDs yet.

[Paul Stagg]

Weight yesterday morning: 216.5. Much lower than I thought.

Caught muself getting obsessive over the diet. I need to reel that back in, it's more stress than it's worth.

I have discovered that a scoop of Nitrean in a cup of unflavored yogurt is an outstanding pre bedtime snack. Toss in some berries, and it's quite a nice little treat. And I hate yogurt.

Was going to train today, but I was up in the middle of the night due to some drama in my nieghborhood. So i didn't get up in time to get to the gym and get home before the game. The gym closes @ 6, I think, so I doubt I'll be able to get there after, although I may give that a shot.