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

[Reid456]

That's some serious volume going on! That many sets of 20 really take a lot of mental will.

[deltpecx]

Week 13 WO 80

Wednesday 10/5/11

DELTS, TRAPS and MOO BABIES

DELTS

TRISET

[Front DB Raise
5x20
8x20
10x20
10x20
10x20
DB Lateral Raise
5x20
8x20
10x20
10x20
10x20
DB Rear Raise
5x20
8x20
10x20
10x20
10x20
These were done in rapid succession.
Front, Lateral, Rear and then rest.
..and yes we used the silver weights...

DB Upright Row
15x10
25x10
for 5 sets
30x10
for 4 sets
This may be difficult to believe but I've never done this exercise...ever!
So technically these were all PRs...

Smith BTN Press
65x20
70x20
85x20
95x15...fail!
80x18...fail again!
This exercise bothers my right arm where the delt, bicep and triceps tie in..at the upper arm.
I need to remedy this...

Seated DB Press
35x10
for 3 sets
30x10
for 7 sets

TRAPS

Smith Rear Shrugs
225x10
for 10 sets

MOO BABIES

Lying Squat Press Calf Raise
120x20
140x20
160x20
180x20
200x20
220x20
...........DONE!

Today's Weight

176

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.
A whole exercise of PRs and two total fails all in one session!
I'll be working on the tightness I feel in my upper left arm with shoulder pressing especially the Behind The Neck Press(BTN)
I think it might be a range of motion issue.

Next; ARMS and if time permits CARDIO

....277 days until Show #1

[Leprechauns1021]

I have similar issues with BTN presses, so I kind of just avoid them. Feels way uncomfortable, it might be a flexibility issue for me, but I've never been bothered to try to remedy it.

Any chance we can get some post-contest pics anytime? Seems like the reverse is going well and gym sessions are looking killer.

[deltpecx]

I have similar issues with BTN presses, so I kind of just avoid them. Feels way uncomfortable, it might be a flexibility issue for me, but I've never been bothered to try to remedy it.

Any chance we can get some post-contest pics anytime? Seems like the reverse is going well and gym sessions are looking killer.

I've been thinking of talking some pics.
I'm a bit fluffier now than I was on show day around the mid section/lower back.
I'll see what I can do about the pics.

I've got some ideas to help me with the arm issue.
On the last 2 sets of DB presses I brought the DBs all the way down to touch my delts.
It didn't bother me so I think it is a flexibility issue or just old age..

[deltpecx]

Week 13 WO 81

Thursday 10/6/11

ARMS

BICEPS

Seated DB Curl
15x10
25x10
for 10 sets

Preacher DB Hammer Curls
(DBs held together, weight is of each DB)
10x20
15x20
15x20
15x20
15x20

TRICEPS

Inclined Lying Triceps Ext.
30x20
40x20
50x20
60x20
60x20

EZ Bar Strap Pressdown
50x10
for 11 sets
..a little extra credit..I'm gonna earn that gold star!!!
in reality temporary poor math skills.

Seated DB OH Ext.
(DBs held together, weight is of each DB)
10x20
15x20
20x20
20x12>15x8
15x20
It's amazing how heavy two light DBs can get with high reps.

FOREARMS
(weight in each hand)
20lbs for 3 sets.
I gripped two 10 lbs plates in each hand between the thumb and fingers
for as long as possible.

BICEPS REPRISE

Back Braced EZ Bar Curl
35x20
40x20
40x20
40x12>30x8*
40x20
*Straight bar for 30 lbs.

FOREARMS REPRISE

BB Wrist Curl
30x20
40x20
50x15

Today's Weight

???

CARDIO
TREADMILL
Speed;3.0
Incline;15
Time; 20:00
Cals; 220.6

Today's Album Rotation

Random mix of artists



RUMINATIONS

Any PRs I post are for this split and style of training.
I arrived during the second biceps exercise
so I had to pick up the first one at the end of the WO.
I had to drop set a couple of sets just to make the rep total.

Next up; LEGS and CARDIO

....276 days until Show #1

[deltpecx]

Week 13 WO 82

LEGS

QUADS

Leg Press
1ppsx20
2ppsx20
3ppsx20
3p25psx20
4ppsx20

Leg Extensions
80x10
100x10
110x10
for 5sets
130x10
130x10
140x10
140x10

HAMSTRINGS

Lying Leg Curl
50x20
60x20
60x20
65x20
70x20

Smith SLDL
95x10
for 5 sets
100x10
for 5 sets

Today's Weight

???

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.
Short and to the point.
Somehow this short WO got the job done.
I was walking around like an old man...oh wait I am an old man.

Next up; CHEST, CALVES and DOUBLE CARDIO..to make up for missing it today.

....274 days until Show #1

[Reid456]

4ppsx20 :0

[deltpecx]

4ppsx20 :0

I debated in my head if I should do 4pps.
I decided just go for it. I'll either; Do or Do not...I did with some difficulty.

[Reid456]

Do you have certain rest sets for your workouts or are you just going by feel?

[deltpecx]

Do you have certain rest sets for your workouts or are you just going by feel?

What do you mean by rest sets?

The guy I'm training with IO22 comes up with the WOs.
http://bodyspace.bodybuilding.com/indianoutlaw22/
I just show up and lift and get form corrected when needed.

We also have two Hawaiian power lifters training with us.
They wanted to body build and are amazed at the differences between PL and BB training.

We've been staying on a split for 3 weeks then we change it.
I think we are starting our third week of GVT today.
So next Sunday the split will change.

[Reid456]

What do you mean by rest sets?

The guy I'm training with IO22 comes up with the WOs.
http://bodyspace.bodybuilding.com/indianoutlaw22/
I just show up and lift and get form corrected when needed.

We also have two Hawaiian power lifters training with us.
They wanted to body build and are amazed at the differences between PL and BB training.

We've been staying on a split for 3 weeks then we change it.
I think we are starting our third week of GVT today.
So next Sunday the split will change.

I mean the time of rest between sets.

[deltpecx]

I mean the time of rest between sets.

Between the 10x10 sets 1 minute.
We don't always make that time.

[Leprechauns1021]

So you're going to be switching to something besides GVT Sunday?

[deltpecx]

So you're going to be switching to something besides GVT Sunday?

We talked about it last week.
Maybe the eccentric training with 6 rep sets.

Thanks for the reps!

[deltpecx]

Week 14 WO 83

Sunday 10/9/11

CHEST

Incline BB Press..in Power Rack
65x20
75x20
95x20
105x20
115x19....fail!

Smith Flat Press..to upper chest
65x20
85x20
115x20
125x20
135x20

Flat Db Flye
25x10
35x10..for 4 sets
30x10...for 5 sets

Decline Bench Press...ss.....Inclined Push ups
75x20
95x20.................................10
115x20................................8
120x5>115x5........................6
This was tough getting those measly reps on the push ups.
I literally failed trying to push up on the last rep.

Today's Weight

???

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.
That was it.
Pecx were uber pumped and nearly numb.
I did about 15min. posing instead of cardio.
I was like ;eek: when I took my shirt off...sorry no pics.

I've decided to hit my legs twice per week.
I'll be doing double sessions one day per week.
My plan is to do quads in the morning and
then my regular training session that evening with the guys.

Next up; Quads and Cardio in AM...BACK and ABS in PM.

Happy Columbus Day to us Yanks
Happy Thanksgiving to my Canadian friends.

....273 days until Show #1

[deltpecx]

Week 14 WO 84

QUADS and CARDIO

MORNING SESSION

Leg Extension
70x20
75x20
80x20
85x20
90x15....fail!

Reverse Hack Squat
1ppsx10
2ppsx10 for 5 sets
3ppsx10 for 5 sets

FM Rectus Femoris Raise
...ss....
Stationary DB Lunges
(each leg/total DB weight held)
10x10...ss...10x10
15x10...ss...20x10
17.5x10...ss...20x10
.
Today's Weight

???

CARDIO
TREADMILL
Speed;3.0
Incline;15
Time; 20:00
Cals; 220.9

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.



This was the first of my weekly second leg WOs to bring up my quads.
I plan to do this through the end of the year.
I was having a little bit of a balance issue with the lunges.
I usually do walking lunges or DB split squats with a foot on a bench.
Staying in one spot was tricky at first.
I'll probably add the DB split squats in to the mix next week.

Later to today: Session Two; BACK and ABS.

....271 days until Show #1

[deltpecx]

Week 14 WO 85

BACK and ABS

EVENING SESSION

Smith BB Row
95x20
135x20
155x20
185x20
185x20

Seated Strap Row
100x10
110x10 for 2 sets
120x10 for 5 sets
120x7>100x4
100x10

HS High Row
1ppsx30
1p25psx20
1p10psx20
1p10psx20
1p10psx18

Front WG Pulldown
ss
Straight Arm Pulldown
60x20...ss...50x20
70x20...ss...50x20
70x20...ss...55x20

ABS

Decline Twist
10x20,20,12,12

Decline Crunch
BWx12,15,15

Lying Incline Leg Raise
10x10
10x8
5x12


Today's Weight

???

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

I got form checked a few times.
Great WO!

Next: DELTS and TRAPS

....270 days until Show #1

[deltpecx]

Week 14 WO 86

WEDNESDAY 10/12/11

TRAPS and DELTS

BB Shrugs
135x10 for 10 sets

Upright BB Row
20x20
40x20
45x20 for 3 sets

DELTS

Seated DB Lateral Raise
10x10
15x10 for 9 sets
These were done seated on an adjustable bench
with my head against the back pad.
This keeps me from using my body english to help lift the DBs.

Seated DB Press
ss
BB Front Raise
20x20...ss...20x20
30x20...ss...40x10
35x15...ss...20x20
30x20...ss...20x12
30x20...ss...20x12

Inclined Rear DB Raise Swings
15x30
15x25
15x25>10x15>5x20
These were done lying face down on an incline bench

FM Seated Shoulder Press
20x30
30x20
40x20
45x20
50x15>30x10


Today's Weight

???

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

We switched the order today...traps first.
Looking back over this WO there wasn't a lot of weight lifted but
my traps and delts were toast when I walked out of the gym.



Next: ARM DAY!

....269 days until Show #1

[deltpecx]

Week 14 WO 87

ARMS and CARDIO

TRICEPS

Seated OH Triceps Ext.
25x10
30x10
40x10 for 8 sets

Lying BB Triceps Ext.
30x15>40x15>50x12>60x6
60x20>50x10>40x10>30x8

OH Rope Ext.... Strap
30x25
35x8
40x15>25x15

BICEPS

Spider Curls
30x20
35x20
45x20
45x12>30x8
45x12>30x8

Seated DB Curls
15x10 for 10 sets

Standing DB Hammer Curls
10x20>15x20>20x10>25x8>30x5
30x10>25x10>20x10>15x10>10x10

Machine Curls
30x30
40x20
40x20

TRICEPS

Triceps Pressdown..strap
30x20
35x20
40x20
45x20
45x20

Today's Weight

???

CARDIO
TREADMILL
Speed;3.0
Incline;15
Time; 25:00
Cals; 278.2

Today's Album Rotation

THE YES ALBUM
by Yes


RUMINATIONS

Any PRs I post are for this split and style of training.

I arrived in the middle of the second exercise.
I picked up the first exercise at the end of the WO.
A lot of volume today and a good burn and pump in my arms from it all.
One more day of GVT then on to some eccentric training again....
.....oh the forthcoming pain!

Next: REST DAY!
Saturday; LEGS

....268 days until Show #1

[deltpecx]

Week 14 WO 88

LEGS and CARDIO

QUADS

Leg Press
1ppsx20
2ppsx20
3ppsx25
4ppsx20
4p25psx20>4ppsx7

Leg Extensions
90x10
100x10
120x10 for 3 sets
130x10
140x10 for 4 sets

HAMSTRINGS

Butt Braced DB SLDL
30x20 for 5 sets
These just destroyed my hammies...

Lying Leg Curl
50x10
60x10
60x10
70x10 for 7 sets

RECTUS FEMORIS

FM RF Raises
(each leg)
15x20
17.5x20
20x20

Today's Weight

???

CARDIO
TREADMILL
Speed;3.0
Incline;12
Time; 25:00
Cals; 240.9

Today's Album Rotation

WRONG WAY UP
by Brian Eno


RUMINATIONS

Any PRs I post are for this split and style of training.

THE LAST DAY OF GVT!!!!

The DB SLDLs just destroyed my hammies.
I had to sit down after the second set.
By the fourth set they were screaming for me to stop.
I didn't!
I showed them who was the boss and did the last set!
...and then proceeded to walk funnily across the gym....
for leg curls.

Next: CHEST

....266 days until Show #1

[deltpecx]

Today starts a new split.
It should be Eccentric training.

I started to log my macros again this morning.
Starting macros will be 2700 cal.
c= 250
p= 200
f=100
Starting weight will be tomorrow morning's weight.

[deltpecx]

Week 15 WO 89

SUNDAY 10/16/11

ECCENTRIC TRAINING

CHEST, CALVES and CARDIO

CHEST

Inclines DB Flye
15x8
25x8
25x8
30x8

Low Incline Bench Press
95x4
115x4
135x4
135x4
140x4
140x4
145x3..Oops fail!
145x4

Seated Cybex Chest Press - X-Reps
50x5-1-1-1
60x5-1-1-1
80x5-1-1-1
90x5-1-1-1

Lying FM Pec Squeeze
(double weight stack FM)
20x6
25x6
35x6
40x6

CALVES

Leg Press Calf Raise
(feet position- out/mid/in)
2ppsx10/10/8
1p25psx12/12/10
1p25psx15/12/10

Today's Weight

???

CARDIO
TREADMILL
Speed;3.5
Incline;12
Time; 20:00
Cals; 220

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

All exercises were done with a slow(5 sec. count)descent of the weight.
Except for the calf raises.

I've been off line the past 2 days due to computer malfunction...a dead power supply.
I now have a new computer which will take some me some time to get adjusted to it.

....265 days until Show #1

[deltpecx]

Week 15 WO 90

TUESDAY 10/18/11

ECCENTRIC TRAINING

SESSION ONE

QUADS

Reverse Hack Squats
1ppsx8
2ppsx8
3ppsx8
3p25psx8
3p35psx8
4ppsx8

Single Leg Hack Squats
25psx6
25psx6
30psx6
35psx6

V-Squats
1ppsx8
1p10psx8
1p25psx8
2ppspsx8

Sissy Squats
BWx10 for 3 sets


Today's Weight

???

CARDIO
TREADMILL
Speed;3.5
Incline;12
Time; 20:00
Cals; 220

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

Quads were toast.
I was surprised as I didn't think I worked them that hard.


....263 days until Show #1

[deltpecx]

Week 15 WO 91

TUESDAY 10/18/11

ECCENTRIC TRAINING
(The eccentric part of the movement is done slowly to a count of 5 secs.)

SESSION TWO

BACK and ABS

V-Grip Pulldown
60x8
90x8
110x8
120x8

HS High Row
(weight per side)
70x4
90x4
100x4
110x4
115x4
120x4
120x4
115x4

Prone Inclined DB Row
(10 sec hold at the top)
25x4
30x3
45x3
45x3

Seated Cable Row - X-Reps
80x5-1-1-1
100x5-1-1-1
110x5-1-1-1
115x5-1-1-1

DB Pullovers
45x6
50x6
60x6
70x6

ABS

Inclined Crunch
10x10
20x10
15x10

Lying Inclined Leg Raise
10x10 for 3 sets

Today's Weight

???

CARDIO
TREADMILL
Speed;3.5
Incline;12
Time; 20:00
Cals; 220

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

When I got done with this WO my back was fried.

....263 days until Show #1

[deltpecx]

Week 15 WO 92

ECCENTRIC TRAINING
(The eccentric part of the movement is done slowly to a count of 5 secs.)

DELTS, TRAPS and CLAVES

Seated DB Press
25x4
30x4
35x4
40x4
45x4
45x4
45x4
50x4

Chest Braced DB Lateral Raise
10x8
10x8
12x8*
12x8
These 12 pounders were the shiny silver weights.

WG Upright Row
20x8
30x8
30x8
40x8

Cybex Seated Shoulder Press - X-Reps
30x5-1-1-1
40x5-1-1-1
45x5-1-1-1
50x5-1-1-1

TRAPS

Y's
10x4
12x4
15x4
15x4
15x4
12x4
12x4
12x4

BB Shrug
(10 sec hold at the top)
185x3
225x3
275x3
295x3

CALVES

Smith Standing Calf Raise
95x4
135x4
195x4
225x4
225x4

Today's Weight

???

CARDIO
TREADMILL
Speed;
Incline;
Time;
Cals;

Today's Album Rotation




RUMINATIONS

Any PRs I post are for this split and style of training.

Good session today even though it was at 6:15 AM...yawn.
Now what to do for the rest of the day.

I have a sad post I'll be posting in a short while.
The time finally arrived this past Monday.



....262 days until Show #1

[deltpecx]

This past weekend as a sad one for me.
On Saturday I made the decision that is was time to put my dog, Kayla, down.
She was a 15.5 year old Samoyed. She was a great loyal dog.
She loved the family and only wanted to be around us.
For the past four years I was keeping her inside as she was getting to old to be outdoors for most of the day.
Over the past year I nursed her along from the first time she dropped a poop in the kitchen right up until her last day this past Monday 10/17/11........

[Rypt1]

Sorry to hear about your dog. We had to put our cat (12 yrs old) this last month due to cancer and her not wanting to eat. We got her before we had our first (she's now almost 11). So she kind of signified the start of our family. I know how you feel. May the memories of the good times with her bring you smiles. Life is so fleeting, all we can do is cherish what we get.

[bcapprentice]

This past weekend as a sad one for me.
On Saturday I made the decision that is was time to put my dog, Kayla, down.
She was a 15.5 year old Samoyed. She was a great loyal dog.
She loved the family and only wanted to be around us.
For the past four years I was keeping her inside as she was getting to old to be outdoors for most of the day.
Over the past year I nursed her along from the first time she dropped a poop in the kitchen right up until her last day this past Monday 10/17/11........

Sorry to hear about your dog. The fact that you got her to 15.5 years is a tribute to your care for her. RIP

[deltpecx]

Sorry to hear about your dog. We had to put our cat (12 yrs old) this last month due to cancer and her not wanting to eat. We got her before we had our first (she's now almost 11). So she kind of signified the start of our family. I know how you feel. May the memories of the good times with her bring you smiles. Life is so fleeting, all we can do is cherish what we get.

Thanks! I had written a longer tale about her last year and I have a picture of her when we got her as a puppy.
A real chick magnet!
I'll post that later as I'm learning and downloading stuff on my new computer

[deltpecx]

Sorry to hear about your dog. The fact that you got her to 15.5 years is a tribute to your care for her. RIP

Thanks for your kind words!
Nice to see you in here thanks for stopping by.