Deltpecx's Journey; It's Never Too Late. 2 more Over 50s then onto the Over 60s

[The Solution]

Lol technology is amazing how crazy it can be
Keep killing it

[deltpecx]

That definitely was some technology miracle. Crazy how technology works one minutes, breaks the next and then works again the next. Gotta get that lifting enthusiasm up a bit. I see some crossfit in your future

I think so...LOL!
I remember when we got our first COLOR TV..way back when they first became available.
I remember party line telephones.....
Remote controls back then were the youngest kid got up and changed the channel and volume on the TV.....
Plastic/vinyl records..You know those big black discs with a whole in the middle...

So as far as I'm concerned this was a technological miracle!.....The internet=mind blown!




crossfit not even once.

[deltpecx]

Lol technology is amazing how crazy it can be
Keep killing it

mind=blown! I was gobsmacked when I turned the mp3 player on. It worked like new yesterday too!

[deltpecx]

Week 29 WO 112

QUADS and BICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

Sets of 8-10 reps

QUADS

Paused BB Squats
45x8
90x8
135x8
165x8
170x8
175x8 PR

Smith Front Squats
55x8
85x8
95x8
115x8
135x8

Reverse Hack Squats
45psx10
70psx10
90psx10
135psx10
160psx10
180psx8

BICEPS

BB Curls
30x10
45x10
55x10*
70x9
80x6*
* EZ Bar

EZ Bar Spider Curls
45x10
55x10
65x10
85x10PR

Standing DB Hammer Curls
15x10
20x10
25x10
35x10
40x10
45x6

CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level:
Time:
Cals:

Today's Weight

186.4

Today's Album Rotation

CLIMBING
by Mountain

IN THE COURT OF THE CRIMSON KING
by King Crimson





RUMINATIONS

I wasn't feeling a bit queasy before I left for the gym and was contemplating not going..it's so easy
I decided to drive to the gym and give the WO a go and see how it panned out.
After the first few sets of squats I was feeling much better.

I managed to set a few of PRs today.


Lifting enthusiasm......MEH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; BACK and TRICEPS

It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[deltpecx]

Week 29 WO 113

Wednesday 1/30/13

BACK and TRICEPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

Sets of 8-10 reps

BACK

BB Row
95x10
135x10
185x10
205x10
225x10
235x5
205x10

Reverse Lat Pulldown
110x10
140x10
170x10
180x8
190x4

Seated Strap Row - V-Grip
110x10
140x10
170x10
200x9
210x4

V-Grip Front Pulldowns
130x10
140x10
150x10
160x8
130x15

TRICEPS

CGBP
45x10
65x10
95x10
115x10
135x10
155x7
135x10

OH Rope Extensions
30x10
35x10
45x10
50x10

Dip Machine Pressdown
255x10
285x10
300x10
315x10

CARDIO

TREADMILL
Speed: 3.0-3.5-4.0-4.5
Incline: 3.0-3.5-4.0-4.5
Time: 30:00 mins.
Cals: 202.4

UPRIGHT BIKE
Level:
Time:
Cals:

Today's Weight

187

Today's Album Rotation

BLACK TIE WHITE NOISE
by David Bowie

HEATHEN
by David Bowie





RUMINATIONS

I felt strong on the back exercises today.
The CGBP is going to take some time and a spotter to get that weigh much higher.
Cardio I just didn't want to stop...felt so good!

Lifting enthusiasm......MEDIUM!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; CHEST and ???

It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[The Solution]

How long did that workout take with the 30 minutes of cardIO? Serious volume.

[jpfaherty]

Props to you for getting the gym when you felt like crap and giving it a go! Especially on squat day! Keep that motivation high, good things coming this year!

[deltpecx]

How long did that workout take with the 30 minutes of cardIO? Serious volume.

About 1hr 15 mins for weights and then 30 for cardio.

Remember I list my warm up and feel sets not just working sets.

[deltpecx]

Props to you for getting the gym when you felt like crap and giving it a go! Especially on squat day! Keep that motivation high, good things coming this year!

Thanks!
Yesterday it would have been so easy to not go to the gym...

I have to push through on leg days. I need better quads!

[JPlevell]

I need better quads also Delt! ahha.. I've been good. Super busy with work / school / gym. You know how it goes, lol. Trying to find some more time to post on some logs, but I mostly just check them out.

[deltpecx]

Week 29 WO 114

Friday 2/1/13

CHEST and DELTS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

Sets of 8-10 reps

CHEST

HS Wide Press
45x10
90x10
115x10
135x10
170x10
180x6*
135x8
90x12
* I had some help getting off the bottom for the first rep.

HS Decline
90x10
115x10
135x10
160x8
135x10
90x20

Flat DB Press
50x10
60x10
70x10
80x8
50x17

Flat DB Flye
25x10
30x10
35x10
35x10
30x13

DELTS

Seated Arnold Press
20x10
30x10
35x8
30x10
20x10

Standing DB Lateral Raise
15x10
25x10
30x10
25x10
20x10

DB Upright Row
25x10
30x10
35x10
45x10
50x6PR

Seated BO DB Rear Raise
30x10
40x10
45x10
50x10

CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level:
Time:
Cals:

Today's Weight

185.8

Today's Album Rotation

BLENDER
by Collective Soul

COLLECTIVE SOUL
by Collective Soul





RUMINATIONS

A little bit of up and down the rack action today on the delt exercises.
On the DB Upright Rows and Seated BO DB Rear raises I only move the weight just enough to keep the tension on the side delts and rear delts respectively. I do not want to activate my traps on these two exercises.
It took me several try to keep my traps out of the DB Upright rows. Once I start getting into heavier weights, 50's, it gets more difficult to not activate the traps....some real MMC going on on these.

The last day of 8-10 reps.
The next rep scheme will be 4-6 reps..power days???
I'll see how my joints like this one.
If they feel OK after a week of it I'll start a second week.


Lifting enthusiasm......MEDIUM!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; BACK and???

It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[deltpecx]

I need better quads also Delt! ahha.. I've been good. Super busy with work / school / gym. You know how it goes, lol. Trying to find some more time to post on some logs, but I mostly just check them out.

I seem to recall that feel...LOL!

Thanks again!

[The Solution]

Hammer Strength Wide Press = One of the best machines ever. Good work!

[JPlevell]

Check out this song Delt. You might like it.

[Bnizzle163]

That's the one thing I miss most about no longer having a gym membership : HS machines. Best out there!

Collective soul while lifting? I dig it

[HighFivan]

those workouts are looking great brother! havent picked a show yet?

[deltpecx]

Hammer Strength Wide Press = One of the best machines ever. Good work!

That's the one thing I miss most about no longer having a gym membership : HS machines. Best out there!

Collective soul while lifting? I dig it

I love those machines! I wish my gym had some more!

[deltpecx]

those workouts are looking great brother! havent picked a show yet?

Thanks!

I do have one in mind.

More on that in future posts.

[deltpecx]

Check out this song Delt. You might like it.

I did and I don't care for that style of music. Thanks for asking.

[deltpecx]

Week 29 WO 114


CHEST and TRAPS

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

Sets of 4-6 reps

BACK

Seated V-Grip Strap Row
80x10wu
110x6fs
130x6
160x6
190x6
200x6
220x6
230x4

HS Iso Row - Standing
90x6
115x6
135x6
180x6
190x4

Reverse Lat Pulldown
110x6
130x6
150x6
170x6
190x5
200x6
210x2

DB Rows
70x6
90x6
105x6
115x6
120x6
125x4
All with perfect form..non of this yanking the DB up...

TRAPS

BB Shrugs
225x6
315x6
365x6
405x6
425x4

Rear BB Shrugs
315x6
315x6
315x6
365x6

..and now for the fun part...

CARDIO

TREADMILL
Speed: 3.0-3.5-4.0
Incline: 3.5-4.0-4.5-5.0
Time: 30:00 min.
Cals: 203

UPRIGHT BIKE
Level:
Time:
Cals:

Today's Weight

186.8

Today's Album Rotation

For all you present day metal heads...
This is how it began...
FIREBALL
by Deep Purple
I love this album!
http://www.youtube.com/watch?v=2UYgGrxcJAI

MACHINE HEAD
by Deep Purple

WHO DO YOU THINK WE ARE?
by Deep Purple




RUMINATIONS

Look at me lifting heavy weight...LOL!
Weight felt awesome!
Muscles felt awesome!
Joints felt awesome!
I felt awesome!

I think there were a lot of PRs today!

Lifting enthusiasm......HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; BACK and???

It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[The Solution]

In for SHOW!

[JPlevell]

In for SHOW!

Yeah!! Details Delt!! ahah

I want to do my first show. I have one in October that I was looking at, so I know I got time to get ready. I'm just so scared, I have no idea what to do for first show!!

[deltpecx]

Week 30 WO 115


LEGS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

Sets of 4-6 reps

QUADS and HAMSTRINGS

BB Paused Squats
45x6wu
95x6wu
135x6
155x6
175x6
185x6
205x6PR!!

SLDL
135x6
225x6
275x6
275x6
275x6

Hack Squats
90psx6
70psx6
90psx6
115psx6
135psx6
145psx6
160psx5

Leg Extensions
70x6
90x6
120x6
150x6
170x6
190x6
200x6

CALVES

Hack Calf Raise
90psx6
135psx6
180psx6
225psx6
270psx6
300psx6

Seated Calf Raise
135x6
225x6
225x6
225x6

CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level: 8-10-12-10-9
Time: 20:00 mins.
Cals: 156

Today's Weight

187.6

Today's Album Rotation

BRAIN SALAD SURGERY
by Emerson, Lake and Palmer

EMERSON, LAKE AND PALMER
by Emerson, Lake and Palmer
One of the best songs ever!







RUMINATIONS

Arrrgh! Leg Day!
Felt good though!
Liking the paused squats!
How could one not?!


Lifting enthusiasm......HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; ???

I'm figuring this split out on the fly this week.


It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[deltpecx]

In for SHOW!

Yeah!! Details Delt!! ahah

I want to do my first show. I have one in October that I was looking at, so I know I got time to get ready. I'm just so scared, I have no idea what to do for first show!!

HaHa! yous guys are GREAT!

[deltpecx]

Week 30 WO 116

CARDIO

B4 Breakfast
30 minute neighborhood walk


CHEST, DELTS and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

Sets of 4-6 reps

CHEST

HS Decline Press
45x6
90x6
115x6
135x6
145x6
160x6
180x4PR>135x6>90x6

Low Inclined DB Press
35x6
45x6
55x6
65x6
70x6
75x4PR!!

Flat DB Press
60x6
70x6
80x6
85x4PR!!

High FM Flyes
10x6
15x6
20x6
25x6
30x6

Mid FM Flyes
20x6
25x6
30x6
35x6

Low FM Flyes
25x6
30x6
25x6
20x6

DELTS

Reverse HS BTN Press
25x6
35x6
45x6
55x6
65x5
55x6

Standing DB Lateral Raise
10x10wu
20x6
25x6
35x6
35x6
35x6

Upright DB Rows
35x6
45x6
50x6
50x6
50x6

CARDIO

TREADMILL
Speed: 3.0-3.5-3.6-3.7
Incline: 3.5-4.0
Time: 30:00
Cals: 202.3

UPRIGHT BIKE
Level:
Time:
Cals:

Today's Weight

187.6

Today's Album Rotation

TARKUS
by Emerson, Lake and Palmer

TRILOGY
by Emerson, Lake and Palmer

SONGS ABOUT JANE
by Maroon 5




RUMINATIONS

Today was a good day for PRs.
I think all these numbers should go increase a bit next week.
That first time through is when I get a feel for how much I can lift.
So far my joints are fine.


Lifting enthusiasm......HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!

Next Up; BACK and TRICEPS

I'm figuring this split out on the fly this week.


It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[JPlevell]

Nice PR! Good Job Delt!!! Getting up to the big boy dumbbells!! ahah Keep up the good work!

[deltpecx]

Nice PR! Good Job Delt!!! Getting up to the big boy dumbbells!! ahah Keep up the good work!

Thanks! I was surprised at the 75s going up for four on inclines.
I had trouble with the 65s. It didn't feel right kind of awkward.
I think it was just my elbows position and scapula placement, forgot to squeeze them together.
I went for the 70s and as I was racking them I said to myself; "That was easy peasy."
So onward and upward!

[deltpecx]

Week 30 WO 118


NEW SPLIT..See Below.

CHEST, CALVES and CARDIO

***For exercises using DBs***
The weight is the weight of each DB.

***For HS exercises***
The weight is the weight on each side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

Sets of 4-6 reps

CHEST

HS Decline Press
45x6
90x6
125x6
135x6
160x6
180x5
180x5REP PR
180x4

Smith Inclined Bench Press
95x6
115x6
135x6
145x6
145x5
145x5

Flat DB Press
40x6
60x6
75x6
85x6
90x3PR!!

Flat DB Flyes
30x6
35x6
40x6
45x6

Seated Machine Press
50x6
70x6
100x6
120x6
150x6
150x6
150x6

CALVES

Hack Calf Raise
90psx12wu
135psx6
180psx6
225psx6
270psx6
305psx6PR
270psx6
225psx6
180psx6

Seated Calf Raise
90x6
135x6
225x6
235x6

CARDIO

TREADMILL
Speed: 3.0-3.3-3.5
Incline: 3.0-3.5-4.0
Time: 20:24
Cals: 130

UPRIGHT BIKE
Level:
Time:
Cals:

CARDIO II
Walk; 23 min.

Today's Weight

187.2

Today's Album Rotation

ARCADE FIRE (EP)
by Arcade Fire

FUNERAL
by Arcade Fire

NEON BIBLE
by Arcade Fire




RUMINATIONS

Today begins a new split.
It will look like this:
Day 1 Chest/Calves
Day 2 Legs/Abs
Day 3 Back/Traps
Day 4 OFF
Day 5 Chest/Biceps
Day 6 Quads/Triceps/Abs
Day 7 Back/Delts/DL
Day 8 OFF
Repeat

This will be the last week of the 4-6 rep range.
I'm feeling happy about it so far.
I've been getting a few PRs here and there..thatalwaysfeelsgoodman.jpg


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!

Next Up; LEGS/ABS

IT HAS BEGUN!....

It REALLY was easy not going to the gym..

?? WEEKS ? DAYS OUT...!!

[The Solution]

You don't train hamstrings?

[deltpecx]

Week 30 WO 118
Day 2 Legs/Abs

You don't train hamstrings?

Are the hamstrings not part of the leg?


Just askin'...