Deltpecx's Journey

[deltpecx]

I will be staring my journey, with the info Derek sent, on Monday 2/2/09. I will be finishing up this week's splt, today Back and Calves and tomorrow Pecs and Traps.

Between now and then I will be getting the diet down and probably testing the ATS system to see just how I will need to adjust it with the equipment in my gym. This will be fun!

Jan. 27, 2009
Biceps, Triceps and Abs

Standing Barbell Curls
65x10 (wu), 95x10, 115x6, x4, 105x6
I decided to change up the order this week just to see what I could do on this one if I put it first.

Standing Preacher Curls
85x10, 95x7, 6, 55x10 for 2 sets with a wide grip.
On the last two sets I changed my hand position to the wider grip on the easy curl bar. It hit the bicep a bit differently so I'll add it in next time, slowly adding weight.

DB Curls
40x8, 45x6, 40x6
I hadn't done these in awhile, it looks as if my numbers might have dropped. Anyway they felt good.

DB Concentration Curl
25x10, 30x8,8
French Curls
70x12, 80x10, 90x9,5 pr
I hadn?t done these for a few weeks. I was happy with the pr of 90's. I love this exercise!

Rope Extensions (end station)
60x8,8,6,6
One Arm Pull Down
50x10, 55x8,8
Seated Dip Mach. Pressdowns
330x8,10,9
I love this piece of equipment. 330# is the stack on this machine.

Standing Rope Crunch (end station)
80x15,15,15
Roman Chair Crunch (weighted)
Bwx15, Bw+10x15, BW+25x12

I supersetted the two ab exercises. This is the first time in awhile that I added weight to the RC Crunches.
Overall a good workout.


Jan. 26, 2009
Quads

Leg Press
135x12, 315x12, 495x10, 585x10
I stopped after 585lbs as my knees were starting to bother me.

Squat press
315x12, 495x10, 585x10, 675x10 for 2 sets.
These didn't bother my kness. I'm very happy about that!

Squat Machine with curved platform (weight is #of the plates )
4px10, 6px10, 6p+2 25sx10
Smith Mach Squats
135x10, 10,10 This was a test to see how my knees felt, they passed the test.

Leg Exten. (One Leg)
50x10, 60x10, 70x1

I then road the stationary bike for 15 mins. to pump my legs and work my knees.

It had been ten days since I worked my quads directly. I was going to through in a quad workout in the middle of last week but my knees were still bothering me. I think the ten days rest helped. Overall my knees felt fine after the workout.

[deltpecx]

Ive been going over the food list and I have some questions;

Why isn't pork listed under meats?
I can get lean pork.

Can I substitute lean pork loin for a meat portion?

What is the reason for the baked potato, sweet potato and yam, to be eaten without the skin?

Thanks.

[tvicemanXXL]

Ive been going over the food list and I have some questions;

Why isn't pork listed under meats?
I can get lean pork.

Can I substitute lean pork loin for a meat portion?

What is the reason for the baked potato, sweet potato and yam, to be eaten without the skin?

Thanks.

I'm sure that you can sub the pork in without any problems. Don't know about the potato skins - the only time I eat the skin is when I have a loaded baked potato.

Congratulations on your new setup and getting your thread going!

[deltpecx]

I'm sure that you can sub the pork in without any problems. Don't know about the potato skins - the only time I eat the skin is when I have a loaded baked potato.

Congratulations on your new setup and getting your thread going!

Thanks Tony.

I'll appreciate your input as I go along.

I've been on my current WO spit for about 4 mths. so changing over to the one Derek set me up wit might be a bit of a mind game...LOL

[deltpecx]

Jan. 29. 2009

BB Row
135x10
225x10
245x7
245x7
255x5
I was feeling good on these. I didn't hit a PR but I was stoked for the Rack Pulls.

Rack Pulls
225x10
275x10
315x10
335x10
365x10
This might be the best I've done on these. My back was getting pumped and fried.

Seated Cable Rows
170x10
190x10
210x7
210x7

Reverse Lat Pull Down
150x9
160x7
160x8
My back is DONE!

Leg Press Calf Raise
315x15
405x12
495x11
495x10

Reverse Hack Calf Raise
315x10
495x10
585x10
I hadn't done these in a long time. In the past these always would strain my big tow joints once I started to push higher poundage.

Standing Calf Raise
585x12
630x8
630x8

[alaska21]

Ive been going over the food list and I have some questions;

Why isn't pork listed under meats?
I can get lean pork.

Can I substitute lean pork loin for a meat portion?

What is the reason for the baked potato, sweet potato and yam, to be eaten without the skin?

Thanks.

Eat the skin. Vitamins + fiber/ No idea why anyone would say such a thing

[alaska21]

Jan. 29. 2009

BB Row
135x10
225x10
245x7
245x7
255x5
I was feeling good on these. I didn?t hit a PR but I was stoked for the Rack Pulls.

Rack Pulls
225x10
275x10
315x10
335x10
365x10
This might be the best I?ve done on these. My back was getting pumped and fried.

Seated Cable Rows
170x10
190x10
210x7
210x7

Reverse Lat Pull Down
150x9
160x7
160x8
My back is DONE!

Leg Press Calf Raise
315x15
405x12
495x11
495x10

Reverse Hack Calf Raise
315x10
495x10
585x10
I hadn?t done these in a long time. In the past these always would strain my big tow joints once I started to push higher poundage.

Standing Calf Raise
585x12
630x8
630x8

Hot damn too strong for your age bro!!

[deltpecx]

Eat the skin. Vitamins + fiber/ No idea why anyone would say such a thing

Yeah my thoughts exactly. That's why I was questioning it.

Hot damn too strong for your age bro!!

Thanks!

[alaska21]

Yeah my thoughts exactly. That's why I was questioning it.

If anything the skins would also slow digestion...Just eating the potato/yam starch will increase its glycemic index.

[deltpecx]

Smith machine BP
95x15 (wu), 135x10(wu), 205x8,7,6

Incline BP
115x10(wu), 135x10, 165x7,7,6

Incline Flyes
40x10, 50x10, 55x10

BB Shrugs
135x10(wu), 225x10, 315x10, 405x5

DB Shrugs
80x12, 90x12 for 3 sets

Ys
20x 10 for sets

I should have made today a rest day. I didn't feel weak but I just couldn't get to last weeks numbers on chest. When I went to shrugging I found out why. My lower traps and back were just thrashed from yesterdays back WO.

After the BB Shrugs I was thinking of calling it quits. I decided to stick it out and just do a lighter trap WO and concentrate on the feel.

I'm happy with the Incline Flyes. I'll try the 60s next week.

All is good. Sometimes the body says; 'Not so fast, buddy'.


Over the weekend I'll be hitting the grocery store to load up on my food for my new diet plan. This is gonna be GOOD!

Tomorrow and Sunday are rest/cardio days. I plan to do a 2mile walk both days.

Monday, let the thrashing begin!

[alaska21]

Smith machine BP
95x15 (wu), 135x10(wu), 205x8,7,6

Incline BP
115x10(wu), 135x10, 165x7,7,6

Incline Flyes
40x10, 50x10, 55x10

BB Shrugs
135x10(wu), 225x10, 315x10, 405x5

DB Shrugs
80x12, 90x12 for 3 sets

Ys
20x 10 for sets

I should have made today a rest day. I didn't feel weak but I just couldn't get to last weeks numbers on chest. When I went to shrugging I found out why. My lower traps and back were just thrashed from yesterdays back WO.

After the BB Shrugs I was thinking of calling it quits. I decided to stick it out and just do a lighter trap WO and concentrate on the feel.

I'm happy with the Incline Flyes. I'll try the 60s next week.

All is good. Sometimes the body says; 'Not so fast, buddy'.


Over the weekend I'll be hitting the grocery store to load up on my food for my new diet plan. This is gonna be GOOD!

Tomorrow and Sunday are rest/cardio days. I plan to do a 2mile walk both days.

Monday, let the thrashing begin!

Good job man. Yeah- listen to that body of yours...I certainly take my fair shares of off days. Quality over quantity!


How is the diet going? You ever tried Udos oil for fats?

[deltpecx]

How is the diet going? You ever tried Udos oil for fats?

It starts on Monday. I have been cutting back my calories this week as the plan calls for 2500 cals. I guess this means I'll see my abs even better than I do now...!!!

Never heard of Udos. What is it?

I use Extra Virgin Olive Oil.

[alaska21]

It starts on Monday. I have been cutting back my calories this week as the plan calls for 2500 cals. I guess this means I'll see my abs even better than I do now...!!!

Never heard of Udos. What is it?

I use Extra Virgin Olive Oil.

Udos oil is a blend of all the oils...a perfect fat blend! Marc rocks it and I use it 2x a day now. Search for it in the bodybuilding.com store. GOOD mixture of lipids and even better than olive oil! I take it for overall health...lipids are AMAZING

[deltpecx]

I look it up.

I'll add it to my supplement list.

[alaska21]

I look it up.

I'll add it to my supplement list.

It looks to be helping my blood pressure too a little...I will get a physical next month and see how awesome my blood work looks. My dad did something similar (he is 55)...added healthy oils in the right proportions and got his cholesterol and blood work in check.

Here is how I use it-

Morning shake I add a tablespoon

Then I either have a TEAspoon during 2 meals or maybe a tablespoon over veggies

I usually never go over 2 tablespoons a day

[deltpecx]

It looks to be helping my blood pressure too a little...I will get a physical next month and see how awesome my blood work looks. My dad did something similar (he is 55)...added healthy oils in the right proportions and got his cholesterol and blood work in check.

This would be a big plus for me.

Here is how I use it-

Morning shake I add a tablespoon

Then I either have a TEAspoon during 2 meals or maybe a tablespoon over veggies

I usually never go over 2 tablespoons a day

How does it taste?

[alaska21]

This would be a big plus for me.



How does it taste?

It has a "nutty" flavor to it. I wouldn't site there and drink it straight (LOL) but mixing up to a tablespoon in shakes or using some in cooking you barely know its there!

I used to eat TONS of almonds...but apparently I guess its bad to get all your fat from only 2-3 sources. So I added Udos to diversify the types of lipids.

also- in my biochemistry book in the chapter on lipids, it talks about how most Americans consume WAY too much omega 6 oil...

When you have WAY more omega 6 than omega 3, it can lead to some circulatory problems. The beauty of udos oil is that it has more Omega 3 than omega 6! So it balances out the extra omega 6 most of us get in our normal diets. Perhaps thats how it benefits cholesterol, blood pressure, etc?

[deltpecx]

Today is a rest day and my body needs it. My whole upper body is tight and a bit sore. I guess yesterday's WO wasn't as wimpy as I thought it was.

Its funny how sometimes a WO that I think was not even worth the time and effort often turns out to be the one I feel the most the next day.

Today I did a 2 mile walk to the PO and back, I'll take the dog with me on tomorrow's walk.

The rest of the day has been basically spent on the couch or in front of this computer. I love rest days!

Tonight sushi for dinner.

[thebasil]

Awesome stuff dude, I'm glad you actually made a log. I'll be following of course. Jealous of your sushi...today's a rest day for me also. Gotta let that body heal!

And I must agree with Alaska up there, your numbers are killer for your age! Good stuff!

[tvicemanXXL]

Today is a rest day and my body needs it. My whole upper body is tight and a bit sore. I guess yesterday's WO wasn't as wimpy as I thought it was.

Its funny how sometimes a WO that I think was not even worth the time and effort often turns out to be the one I feel the most the next day.

Today I did a 2 mile walk to the PO and back, I'll take the dog with me on tomorrow's walk.

The rest of the day has been basically spent on the couch or in front of this computer. I love rest days!

Tonight sushi for dinner.

I love rest. Seems like I can't get enough of it lately! Enjoy your sushi and the game!

[deltpecx]

Awesome stuff dude, I'm glad you actually made a log. I'll be following of course. Jealous of your sushi...today's a rest day for me also. Gotta let that body heal!

And I must agree with Alaska up there, your numbers are killer for your age! Good stuff!

Thanks! OK what's with this 'for your age' stuff? LOL!

The sushi was great! It does make me thirsty afterwards.

I love rest. Seems like I can't get enough of it lately! Enjoy your sushi and the game!

I'm really BIG on naps!

[deltpecx]

Today is the first day of the plan Derek sent me way back in August.
I'm on a 2500 cal. Lean Mass Diet Plan and the ATS training routine. It starts with 2 sets in week one and I add 1 set each week until I hit 5 sets, I also will be adding weight each week.

Day 1
Bent Over BB Row
135x10, 225x10, (warm up)
245x7
245x5

Next week I'll skip the 225# set.

Pull Ups (neutral grip)
BW 10, 7

Seated Cable Row
170x10 (wu more for feel)
210x10
210x7


Reverse Lat Pull Down
160x9
160x8

Bench Press (Smith Mach.)
115x10, 135x10 (wu)
205x10
225x6

Next week I'll do 215# and go for 10 reps.

Incline BP
95x10(wu shoulders)
165x7
165x7

Decline Flyes
40x10 (wu shoulders)
50x10
50x10
I haven't done these in years. I really liked how they felt.

Dips
BW x10 2 sets

Cardio
20mins. incline treadmill

My Ruminations

I haven't done a push pull workout in years and starting out with two sets per exercise well, let's just say, it will take me some time to wrap my mind around it.

The plan calls for me to alternate between sets. 1 back set then 1 chest set.

This just wouldn't be feasible at my gym as I could turn around and find someone on the piece of equipment I just vacated. So I decided this first week to do all the sets for a body part then proceed to the other one.

Next week I'll alternate between bodyparts as I complete the 3 sets. 3 sets of BB Rows then 3 sets of Bench Press.

Overall I really liked this WO. It will take me a couple of times to figure out how much weight I can do for 6-10 reps. This week I'll basically be feeling out the routine.

I'll have to get a weight belt for the Dips.

Now for the Really tough part, The Diet.
I'll post that either later tonight or tomorrow AM. I feel as if I'm eating a lot of food!

Starting weight; 198 lbs.

[deltpecx]

At this time I'm not going to post my food intake as it is just to tedious, all this typing.

I will say that I found this first day to be confusing, trying to figure out how much of this food group and how much of that one. I know as I work my way through the plan the meal prep will become almost second nature.

I made a few additions to the food list I added carrots, pork loin and ham. I cooked a ham over the weekend and it has to be eaten. I used the serving guide from its wrapper to calculate portions. It seemed to work OK.

I have noticed that I am eating a LOT of food. I've been full all day. I didn't space the meals close enough, I finished my 5th meal at 8PM. I'll skip the 6th meal today, better planning tomorrow.

I was amazed at just how much food there is in each meal. I can tell I won't be going hungry.

[bwelch1985]

I love hitting chest and back together...but just like you...I couldn't take up two pieces of equipment so I could alternate pushing and pulling sets....it works just fine for me alternating exercises...and just performing the sets in succession.

For the bb rows, I would suggest dropping the reps to 5-7 for the warmup set w/ 225...you'll be primed to hit 245+ a lot harder afterwards...

How do you like pressing on the smith? I absolutely love it...been doing it for months now and my chest is FINALLY starting to grow!

[deltpecx]

How do you like pressing on the smith? I absolutely love it...been doing it for months now and my chest is FINALLY starting to grow!

I like it. I'm using it for flat BP because I can pretty much keep my shoulders out of the exercise.

[IronIc]

Good morning!

Posting food info is tedious, but I find it helps me to stick to it

Nice workouts by the way! A couple of people mentioned your age -- how old are you? lol

[deltpecx]

Biceps, Triceps and Forearms

BB Curls
65x8, 95x10(wu)
105x6
105x6

Close Grip Press
95x10, 135x10 (wu)
185x5
165x7
I wasn't as strong as I thought I would be on this.

DB Curls
50x7
50x6

French Curls (Skull Crushers)
90x6
90x8

Cable Curls
110x10
130x10
150x10
This was the stack. Its probably not really 150#. Its a cable station with 3 pulleys so some of the weight must be reduced by the pulleys.

Rope Pushdown
65x8
65x7
This is on an end station. The weights are attached to a strap it only goes up and over two pulleys at the top. So this is pretty much direct weight. 65# on this is much heavier than on the multiple pulley station.

BB Forearm Curl
110x 10
110x10
This is the top weight for the fixed barbell. To go higher I will have to use an Olympic bar.

DB Forearm Curls
60x10
60x6
I hardly ever did forearm exercises. These two exercises were great! Forearms all pumped up an nowhere to go. Look out Popeye!


Cardio
20 mins. on staionary bike.

My Ruminations

Doing so few sets is a real mind game for me. Its tough to judge just what weight to use for 2 sets of 6 - 10 reps. I need to warm up on some exercise, especially chest and legs. It feels as if I'm not warming up my joints and muscles enough before I try the work set weight. I suppose this will come over time or perhaps its all in my head...LOL

I alternated between biceps and triceps, all the sets for 1 bi exercise then all sets for a tri exercise. This worked very well! I didn't think I worked my arms much until I was riding the bike. I flexed and felt my arms..jeez!

I can't wait for next week and 3 sets each!

[deltpecx]

Biceps, Triceps and Forearms

BB Curls
65x8, 95x10(wu)
105x6
105x6

Close Grip Press
95x10, 135x10 (wu)
185x5
165x7
I wasn't as strong as I thought I would be on this.

DB Curls
50x7
50x6

French Curls (Skull Crushers)
90x6
90x8

Cable Curls
110x10
130x10
150x10
This was the stack. Its probably not really 150#. Its a cable station with 3 pulleys so some of the weight must be reduced by the pulleys.

Rope Pushdown
65x8
65x7
This is on an end station. The weights are attached to a strap it only goes up and over two pulleys at the top. So this is pretty much direct weight. 65# on this is much heavier than on the multiple pulley station.

BB Forearm Curl
110x 10
110x10
This is the top weight for the fixed barbell. To go higher I will have to use an Olympic bar.

DB Forearm Curls
60x10
60x6
I hardly ever did forearm exercises. These two exercises were great! Forearms all pumped up an nowhere to go. Look out Popeye!


Cardio
20 mins. on staionary bike.

My Ruminations

Doing so few sets is a real mind game for me. Its tough to judge just what weight to use for 2 sets of 6 - 10 reps. I need to warm up on some exercise, especially chest and legs. It feels as if I'm not warming up my joints and muscles enough before I try the work set weight. I suppose this will come over time or perhaps its all in my head...LOL

I alternated between biceps and triceps, all the sets for 1 bi exercise then all sets for a tri exercise. This worked very well! I didn't think I worked my arms much until I was riding the bike. I flexed and felt my arms..jeez!

I can't wait for next week and 3 sets each!

[bwelch1985]

how close is your grip on cgbp? That could be holding you back....a lot of people I see have their hands WAY too close together...

About the lifting program you're on--I'd say stick to the core principles but taylor things to fit YOUR needs...

[deltpecx]

how close is your grip on cgbp? That could be holding you back....a lot of people I see have their hands WAY too close together......

Yeah, I know what you mean. If mine grip is too close it srews up my wrists.

If the truth be known the problem is I've been doing them on the SMITH MACH.....

I also think it might be because the WO schedule has a rest day between the back/chest WO and the arm WO. Since I have too much going on tomorrow, my old WO off day, I had to WO today.

About the lifting program you're on--I'd say stick to the core principles but taylor things to fit YOUR needs...

I will be sticking with it. The change will do me good. Its just that I'm used to more sets. I can hardly believe how sore my chest is today.

Thanks for the input.

BTW:Cool avi, when that back gets a bit thicker...look out!