Name: Paul Afek
Why I Got Started
I saw a photo taken of me at a swimming area in Tucson (the "before" photo), and it brought home to me that I had gotten out of shape, and just didn't look good. I exercised some in the past, but got lazy, and I was eating a poor diet.
How I Did It
I decided to start exercising again, but this time I did more careful research on what was the best way to proceed. I decided to start lifting weights, initially doing a 3-day split program, and I started to run on the treadmill a few times a week, getting up to 3-4 miles at a time. I also started eating a high protein and lower carbohydrate diet. As I progressed I refined my weight-lifting routine, and have actually been doing a lot less cardio. I got good results after a few months, which gave me the motivation to continue.
- Muscle Milk
- 100% Whey Protein
- Higher Power Micronized Creatine
- Flax Oil
- Omega-3 Fish Oil
- Green Tea
- Premier Protein Bars
- 1 serving Fruit Smoothie made with 1 scoop of 100% Whey Protein mixed with Muscle Milk and 2 - 2 1/2 cups Frozen Fruit
Note: Post workout day smoothie is:
- 1 Sandwich with 4-6 oz Turkey Breast or Ham on Whole Wheat Bread or 5oz can of Salmon/Tuna
- 1 handful Peppers and Carrots
- 1 handful Olives or 1 Pickle
- 6 oz Greek Yogurt
- 1 1/2 oz can V-8 Juice
- 1 serving Fruit such as an Apple or Pear, Grapes, Strawberries, or Blueberries
I eat with my family, so the menu varies. I try to keep dinner low in carbohydrates.
- 1 serving Grilled Chicken Breast or Chicken Sausages
- 1 serving Rice Pilaf
- 1 serving Vegetables
- 1 cup Yogurt with Granola and Fruit
- 1 serving Whole Wheat Pasta with Tomato Sauce
I change my training routine every 6 months to a year, when I find that I am no longer making progress. It is important to not change plans too often, but if your logbook shows lack of progress, then it is time for a change. I seem to do better with lower volume programs, but I have changed things up with occasional higher-volume workouts. I am currently doing a DC program, with somewhat higher rep ranges as recommended for us "mature" lifters. I lift 3 times per week, but I occasionally take an extra day off if I feel I haven't recovered completely.
|TERMS YOU'LL NEED TO KNOW|
- Incline Dumbbell Press: 1 rest-pause set up to 30 reps total (currently 10, 7, 6)
- Upright Row: 1 rest pause set to failure
- Dips: 1 rest pause set to failure
- Pull-Ups (bodyweight): 1 rest pause set to failure
- Deadlift: 1 set up of 8 reps
Note: I stretch after each exercise or pair.
- Standing Barbell Curl: 1 rest pause set of 30 reps
- Dumbbell Hammer Curl: 1 set of 12 reps
- Standing Calf Raise: 1 set of 12 reps
- Lying Leg Curl: 1 rest-pause set to failure
- Squat: 1 set of 6 reps, then 1 set of 20 reps
- Hammer Flat Press: 1 rest pause set of 30 reps
- Dumbbell Shoulder Press: 1 rest pause set to failure
- EZ Bar Triceps Extension: 1 rest pause set to failure
- Close-Grip Lat Pulldown: 1 rest pause set to failure
- T-bar Row: 1 set of 12 reps
- Dumbbell Alternating Curl: 1 rest pause set up to 30 reps
- Seated Calf Raise: 1 straight set up to 12 reps
- Seated Leg Curl: 1 rest pause set to failure
- Leg Extension: 1 rest pause set to failure
- Decline Press: 1 rest pause set of 30 reps
- Machine Shoulder Press: 1 rest pause set to failure
- Close-Grip Bench Press: 1 rest pause set to failure
- Pulldown: 1 rest pause set to failure
- Seated Row: 1 set of 12 reps
- Preacher Curl Machine: 1 rest pause set of 30 reps
- Barbell Reverse Curl: 1 set of 12 reps
- Calf Press On Leg Press: 1 set of 12 reps
- Alternate Leg Curl: 1 rest pause set to failure
- Leg Press: 1 set of 10 reps, 1 set of 20 reps
Day 7: Rest
I will continue this for 6-8 weeks, or until I stop progressing, then I take a week or so off, then start again.
Click To Enlarge.
I Lift 3 Times A Week, But I Occasionally Take An Extra Day
Off If I Feel I Haven't Recovered Completely.
Suggestions For Others
A healthy lifestyle is not difficult to achieve, but it takes consistency. I see too many people follow a diet and exercise program for a while, then lose interest and go back to their previous habits. Just stick with it! I enjoy working out and the results it produces, and I hope to continue with it!
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