Deltpecx's Journey

[deltpecx]

Week 42 WO 234

Friday 5/4/12

CARDIO and BACK


CARDIO

TREADMILL
40 min. b4 breakfast

...later...

BACK

BB Row
95x6
135x6
185x6
205x6
215x6
225x6
245x4

Reverse Lat Pulldown
110x6
130x6
150x6
170x6
180x5

Seated Row - V Grip
120x6
140x6
160x6
180x6
190x6
200x4

Rope Lat Pulldown
60x6
65x6
70x6
75x6
85x5

Hyper Ext.
10x6
25x6
35x6
45x6
50x6
60x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177.8

Today's Album Rotation







RUMINATIONS

Good back WO.


Next up: CARDIO

....64 DAYS OUT!..or....9 WEEKS 1 DAY OUT...!!

[deltpecx]

I agree with Dogg....strong DB's....looking forward to seeing the final result this year!

I see you've been having "low energy" days...do you use any pre-workout stuff like Novem?

Thanks Robert!

I've not been using a pre WO supplement.

[deltpecx]

Week 42 WO 235

Saturday 5/5/12

CARDIO


CARDIO

TREADMILL
40 min. b4 breakfast

...later...

REST

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

178

Today's Album Rotation







RUMINATIONS


Next up: CARDIO and CHEST

....63 DAYS OUT!..or....9 WEEKS 0 DAYS OUT...!!

[deltpecx]

Week 43 WO 236

Sunday 5/6/12

CARDIO and CHEST


CARDIO

TREADMILL
40 min. b4 breakfast

...later...

CHEST

HS Wide Press
(weight per side)
35x10wu
1ppsx6wu
1p35pswu
2ppsx6
2p25psx6
2p35psx6
3ppsx6
3p10psx6
3p15psx3

Low Inclined DB Press
40x6
50x6
60x6
70x6
75x6

Low Inclined DB Flyes
30x6
35x6
45x6
55x6
60x5

Flat DB Press
40x6
50x6
60x6
75x6

Decline Press
95x6
115x6
135x6
135x6
135x6

FM X-Over
(weight per arm)
25x6
27.5x6
30x6
35x6
40x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

178.3

Today's Album Rotation







RUMINATIONS

My weight took a bit of a jump up.
It will go down.......


Next up: CARDIO and ARMS

....63 DAYS OUT!..or....8 WEEKS 6 DAY OUT...!!

[deltpecx]

Week 43 WO 237

Monday 5/7/12

CARDIO and ARMS


CARDIO

TREADMILL
45 min. b4 breakfast

...later...

TRICEPS

Smith CGBP
95x6wu
135x6wu
155x6
185x6
195x6
200x3

Lying Inclined Triceps Ext.
55x6
65x6
75x6
85x4

EZ Bar Triceps Pushdown
55x6
65x6
75x6
85x6
95x6
100x3

Straight Arm Kickbacks
20x6
25x6
30x6
35x6
I had to deploy the VG's.

BICEPS and BRACHIALIS

BB Curl
40x6
50x6
60x6
70x6
80x6
90x3

Inclined Seated DB Curls
25x6
30x6
35x6
40x3.5

Standing DB Hammer Curls
30x6
35x6
40x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177.6

Today's Album Rotation







RUMINATIONS

My weight went down.......
Arms are pumped.
Time to go home and watch the Giro d'Italia


Next up: CARDIO and REST

....62 DAYS OUT!..or....8 WEEKS 5 DAY OUT...!!

[deltpecx]

Week 43 WO 238


CARDIO


CARDIO

TREADMILL
45 min. b4 breakfast

...later...

REST and WATCHING THE GIRO

Today's Weight

177.4

Today's Album Rotation


WRONG WAY UP
by Brian Eno




RUMINATIONS

My weight went down.......again..

Time to go home and watch the Giro d'Italia


Next up: CARDIO and LEGS

....61 DAYS OUT!..or....8 WEEKS 4 DAY OUT...!!

[deltpecx]

Here you go...some pics for yous guys;











My new lifting shoes...

[annemarie_DJ]

Hope you enjoyed the Giro ! Nice shoes... tell me more about them. What features make them a good "lifting" shoe?
Just over 8 weeks out! It's gonna fly by fast !

[deltpecx]

Hope you enjoyed the Giro ! Nice shoes... tell me more about them. What features make them a good "lifting" shoe?
Just over 8 weeks out! It's gonna fly by fast !

Giro was great on Monday, I watch the replays at Universal Sports;
http://universalsports.com/category/.../giro-ditalia/
If you can catch video of the last few hundred meters..HUGE crash just before the finish.

Hey they're Reeboks..LOL! I bought two pairs of these about 10 years ago. I loved them!!!
The soles are FLAT and they are so light on the feet.
I couldn't find in them so I decided to customize them at;
http://shop.reebok.com/US/custom-shoes/product/3574906

New weight low..see WO post later..

[deltpecx]

Week 43 WO 239

CARDIO and LEGS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

TAKING TIGER MOUNTAIN BY STRATEGY
by Brian Eno


...and later...

HAMSTRINGS

Lying Leg Curls
50x10wu
60x6
80x6
90x6
100x6
120x5

SLDL
95x6fs
135x6
225x6
275x6

QUADS

Leg Extensions
50x6wu
60x6wu
80x6
100x6
110x6
120x6
130x6

Reverse Hack Squat
1ppsx6
2ppsx6
2p25psx6
3ppsx6
3p35psx6
4ppsx6
4p25psx5

Squat Press -Singles
1ppsx6
1p10psx6
1p20psx6
1p25psx6
1p35psx6

Leg Extensions -Singles
50x6
55x6
60x6
65x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177.2..NEW PREP LOW!!!!!

Today's Album Rotation

BEFORE AND AFTER SCIENCE
by Brian Eno

ANOTHER DAY ON EARTH
by Brian Eno

Yeah it was a Brian Eno kind of day.


RUMINATIONS

Pretty good leg day.
I had to change up the order of things.
All the equipment I wanted to start off with was in use..???..
Must have been Leg Wednesday or something.


Next up: CARDIO and Dem DELTS

....60 DAYS OUT!..or....8 WEEKS 3 DAY OUT...!!

[deltpecx]

Week 43 WO 240

CARDIO, TRAPS and DELTS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

JUST LIKE THIS
by Mick Ronson


...and later...

TRAPS

Rear BB Shrugs
135x10wu
185x6fs
205x6
225x6
275x6
295x6
315x6
335x6

DELTS

Seated Plate Press
(weight per side)
10x6
25x6
20x6
30x6
35x6
40x5

Seated DB Lateral Raise
10x6fs
15x6fs
15x6..waiting for the 20s set...
20x6
25x6
30x6
30x6

BO Seated Rear Raise
40x6
55x6
65x6
75x6

Front DB Raise
10x6
15x6
20x6
25x6
30x6

FM Lateral Raise
(weight per arm)
10x6
15x6
17.5x6

Rope Face Pulls -Strap
25x6
35x6
45x6
55x6
65x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177.0..NEW PREP LOW!!!!!

Today's Album Rotation

JUST LIKE THIS
by Mick Ronson

QUEEN
by Queen


RUMINATIONS

Good rear shrugging today.
It was feeling good and the weight was going up so smoothly..I had to try 330.

Next up: CARDIO and BACK maybe ABS

....59 DAYS OUT!..or....8 WEEKS 2 DAY OUT...!!

[deltpecx]

Week 43 WO 241

Friday 5/11/12

CARDIO, BACK and ABS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

JUST LIKE THIS
by Mick Ronson


...and later...

BACK

BB Rows
95x10wu
135x8wu
185x6
205x6
225x6
245x6
265x6

Rack Pulls
135x8fs
225x6
275x6
315x6
365x6
385x3........I thought I had more...*

DB Pullovers
50x6
65x6
70x6
75x6

D Grip Front Pulldowns
80x6
100x6
120x6
140x6
150x6
160x6
170x5

Rope Lat Pulldown -Strap
60x6
70x6
80x6
90x4

Hyper Extensions
25x6
45x6
55x6
65x6
65x6

ABS

Roman Chair Crunch
BWx10
25x10 for 3 sets

Kneeling Rope Crunch - Strap
50x10
65x10
75x10
85x10

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177.4

Today's Album Rotation

PABLO HONEY
by Radiohead

PULL THE PIN
by Stereophonics


RUMINATIONS

*I barely got the third rep on those rack pulls.
I tried the fourth it came up a little bit but went right back down.
I've got to give that one to gravity.

A little bit of a weight bump but that didn't last too long...see next post..


Next up: CARDIO, CHEST and MOO BABIES

....58 DAYS OUT!..or....8 WEEKS 1 DAY OUT...!!

[deltpecx]

Week 43 WO 242


CARDIO, BACK and ABS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

VAPORIZED
by The Vapors...you know who they are...LOL!


Get ready.........































Hold onto your seats........................................




































Don't spit food onto your monitor................................


























Today's Weight

176.6..NEW PREP LOW!!!

Today's Album Rotation





RUMINATIONS

I woke up, no I was woken up by one of my three furry charges, my cats, for their breakfast at 5:30 AM.
They have this need to eat breakfast at the crack of dawn.
I got up then and I FELT LIKE CRAP.
I decided I wasn't going in early for my cardio if at all.
I went back to bed and awoke at 8:30 feeling much better but not 100%.
I decided I would have a cup of coffee, see how I felt afterwards and if I felt better I would head of to the gym.
I felt better and got my cardio in...now I get to rest the remainder of the day and watch;
The Giro d'Italia..

Next up: CARDIO, CHEST and MOO BABIES

....57 DAYS OUT!..or....8 WEEKS 0 DAY OUT...!!

[robertfah]

Congrats on the new contest low DP.....8 weeks left and charging strong! You're pushing around some solid weight during this prep, quite a bit more than your last prep I believe....looks like off season WO's have helped!

How do you like those shoes? I've got some Puma's for my deadlifts and some Rogue's for Squatting and Benching.....when I slip into my Rogues, it's like putting my feet in cement....feet are locked and not going anywhere!

[dogg74]

Everyday seems to be bringing new prep lows!! great Delts..wonder whats in store now..

[deltpecx]

Week 44 WO 243

Sunday 5/13/12

CARDIO, CHEST and MOO BABIES


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

THE SUBURBS
by Arcade Fire


...and later...

CHEST

HS Wide Press
(weight per side)
25x12wu
95x10wu
2ppsx6
2p35psx6
3ppsx6
3p15psx6
3p20psx6
3p25psx5

Low incline DB Press
40x6
45x6
55x6
65x6
75x3

Flat DB Press
45x6
55x6
65x6
75x6
80x4

Low Incline DB Flyes...ss...Inc. DB Press
35x6...................................35x6
40x6...................................40x6
45x6...................................45x6
50x6...................................50x6

CALVES aka MOO BABIES

Standing Calf Raise - Singles
165x6
180x6
180x6
180x6

Rotary Calf Raise
90x6
135x6
180x6
205x6
205x6
205x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

177

Today's Album Rotation

BLENDER
by Collective Soul

LED ZEPPELIN IV
by Led Zeppelin




RUMINATIONS

Good chest and Moo Baby day.
I moved some decent weight with the DBs.
Nothing massive but it felt good.


Next up: CARDIO and ARMS

....57 DAYS OUT!..or....7 WEEKS 6 DAYS OUT...!!

[deltpecx]

Congrats on the new contest low DP.....8 weeks left and charging strong! You're pushing around some solid weight during this prep, quite a bit more than your last prep I believe....looks like off season WO's have helped!

How do you like those shoes? I've got some Puma's for my deadlifts and some Rogue's for Squatting and Benching.....when I slip into my Rogues, it's like putting my feet in cement....feet are locked and not going anywhere!

Thanks, Robert!
I sense another NEW LOW approaching.

I LOVE THOSE SHOES!!
I also got a black pair. Just in case I have to go out somewhere special...LOL!
My old pairs were so worn that it took a few days for me to 'break' the new ones in to where they felt comfortable.

Best shoes I've ever owned!!

[deltpecx]

Everyday seems to be bringing new prep lows!! great Delts..wonder whats in store now..

Thanks, dogg!

Well maybe a new prep low..or maybe some hardware in a couple of months..???

Only time will tell..

[deltpecx]

Week 44 WO 244

Monday 5/14/12

CARDIO and ARMS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

LED ZEPPELIN IV
by Led Zeppelin

...and later...

TRICEPS and BICEPS

Slow on the eccentric

Seated OH DB Triceps Ext.
15x6
20x6
25x6
30x6
35x5

Seated DB Curl
15x6
20x6
25x6
30x6
35x4
35x5

EZ Bar Pushdowns
40x6
50x6
60x6
70x6
80x5

BB Curl
40x6
45x6
50x6
60x6
70x5
60x4

Lying Triceps Ext.
50x6
55x6
60x6
65x5

Seated DB Hammer Curls
10x6
15x6
20x6
25x6
30x6
35x6
35x6

UH Grip Pulldowns - EZ Bar
30x6
40x6
50x6
60x3

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

176.4

Today's Album Rotation

Mp3 player was left on the kitchen counter...recharged!







RUMINATIONS

Great arm day.
haven't gone back and forth between biceps and triceps in a long time.
feltgoodman.jpg


Next up: CARDIO and REST

....56 DAYS OUT!..or....7 WEEKS 5 DAYS OUT...!!

[deltpecx]

Week 44 WO 245

CARDIO


CARDIO

TREADMILL
45 min. on the treadmill..... b4 breakfast

Today's Album Rotation

FEAR OF MUSIC
by Talking Heads

...and later...


Today's Weight

176.4

Today's Album Rotation







RUMINATIONS

Cardio, Cardio how I love my cardio!

Next up: CARDIO and LEGS

....55 DAYS OUT!..or....7 WEEKS 4 DAYS OUT...!!

[deltpecx]

Week 44 WO 246


CARDIO and LEGS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

Mp3 player was left at home in the gym bag...




...and later...

QUADS and HAMSTRINGS

Really slow on the eccentric

Leg Ext.
50x6
65x6
80x6
95x6
110x6
125x6
140x5

Reverse Hack Squat
1ppsx6wu
1p25psx6fs
1p35psx6fs
2ppsx6
2p25psx6
3ppsx6
3p25psx6
4ppsx6
4p25psx6
5ppsx3

Hack Squat
1ppsx6
1p25psx6
1p35psx6
2ppsx6
2p25psx6
2p35psx6

Single Leg Ext.
50x6
55x6
60x6
65x5

HAMSTRINGS

DB SLDL
50x6
55x6
60x5
70x6

Lying Leg Curl
40x6
50x6
60x6
70x6
90x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

176.2

Today's Album Rotation

COLLECTIVE SOUL
by Collective Soul
YOUTH
by Collective Soul




RUMINATIONS

Everything was done with a slow concentrated negative movement.


Next up: CARDIO,DELTS,TRAPS and maybe CALVES

....54 DAYS OUT!..or....7 WEEKS 3 DAYS OUT...!!

[annemarie_DJ]

Congrats on the prep low!! Nice work. You are serious about this. How does it feel 2nd time around? Do you feel more confident or more in control? Or at least, you feel like you know what to expect !! It's great to have all your notes to look back on to guide you on what to do and what not to repeat. SEVEN WEEKS!! Time is flying by!

[deltpecx]

Congrats on the prep low!! Nice work. You are serious about this. How does it feel 2nd time around? Do you feel more confident or more in control? Or at least, you feel like you know what to expect !! It's great to have all your notes to look back on to guide you on what to do and what not to repeat. SEVEN WEEKS!! Time is flying by!

THanks Anne! New Low coming in couple of posts!!...

Second time around for a show third time for diet. It feels OK.
I'm not allowing myself to get stressed over the fat loss.
It will be what it will be.
I'm seeing veins in my left arm earlier than the last two diets.
I never have visible veins in that arm.

I have two shows planned.
There's about 14 weeks between them.
I do feel more in control as in; "Been here, done that".

[deltpecx]

Week 44 WO 247

Thursday 5/17/12

CARDIO, DELTS and TRAPS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation




...and later...

DELTS

Really slow on the eccentric

HS Reverse BTN Press
(weight per side)
25x6wu
35x6wu
45x6
55x6
60x6
65x6

Smith BTN Press
65x6fs
85x6
95x6
115x6
125x6

FM Cable Lateral Raise
(weight per arm)
10x6
12.5x6
15x6
17.5x2+ (4 negatives))

FM Cable Front Raise
7.5x6
10x6
12.5x6
15x5

Leaning DB Lateral Raise
20x6
25x6
30x6
15x6
These were very difficult to lower slowly.

Inclined Prone DB Rear Raise
10x6
15x6
20x6
30x6

TRAPS

Rear BB Shrugs
115x6
135x6
185x6
205x6
225x6
275x6
295x4

DB Shrugs
55x6
65x6
80x6

Rope Face Pulls - Strap
30x6
35x6
40x6
45x6
55x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

176.6..a bit of a bounce today.

Today's Album Rotation







RUMINATIONS

Everything was done with a slow concentrated negative movement.
The BB shrugs felt really good going down slowly.
Too many people using the DBs so I left the DB rack and did face pulls.
The slow face pulls were light but pretty intense.
I could keep the tension on the muscles the whole time.

Next up: CARDIO, BACK and ABS

So once again I screwed up on my countdown...GEEZ!

FIXED!!

....51 DAYS OUT!..or....7 WEEKS 2 DAYS OUT...!!

[deltpecx]

Week 44 WO 248

Friday 5/18/12

CARDIO, BACK and ABS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

ROXY MUSIC
by Roxy Music


...and later...

BACK

Really slow on the eccentric

DB Pullovers
40x6wu
45x6wu
55x6
65x6
70x6
80x6
85x3

DB Rows
50x6
55x6
60x6
65x6
70x6

V-Grip Seated Row
80x6
100x6
120x6
130x6
140x6

Rack Pulls
135x6wu
185x6fs
225x6
275x6
315x6
365x3

Rope Lat Pulldowns -Strap
40x6
50x6
55x6
60x6

Reverse Lat Pulldowns
80x6
100x6
120x6
140x4

ABS

Kneeling Rope Crunch - Strap
60x15
65x12
70x12
75x10

Roman Chair Crunch
25x12 for 3 sets

Russian Twist
Bwx10 for 3 sets

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

175!!!

Today's Album Rotation

SIREN
by Roxy Music

FLESH AND BLOOD
bt Roxy Music




RUMINATIONS

I started with the DBs today because there were very few people using them.
I grabbed then while I could.
It's been some time since I've done DB rows..felt good will do again.
Doing the DB pullovers first worked real well.
I could really keep the tension on my lats without trying to use other muscles.

Rack Pulls in the middle of the WO worked well too.
I was surprised I could get up to 365 that late in the WO!
It was tough going down slowly on them. That last rep slammed the pins.

Still thinking about the pics.

Next up: CARDIO and REST while watching bike racing...

....50 DAYS OUT!..or....7 WEEKS 1 DAYS OUT...!!

[deltpecx]

Week 44 WO 249

Saturday 5/19/12


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

House Music...
Headphone wire shorting out. Only the right side was working....Time for a new pair..


Today's Weight

175.6...wait wut!?!?!


RUMINATIONS

A whole lotta sweating going on..

Next up: CARDIO and CHEST

....49 DAYS OUT!..or....7 WEEKS 0 DAYS OUT...!!

[deltpecx]

Week 45 WO 250

CARDIO, CHEST and CALVES


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

STATE OF CONFUSION
by The Kinks


...and later...

CHEST

Really slow on the eccentric

HS Wide Press
1ppsx6wu
1p10psx6wu
1p25psx6wu
1p35psx6
2ppsx6
2p25psx6
3ppsx6
3p25psx5

Low Inclined DB Flyes
20x6
30x6
35x6
40x6
45x6
50x6

Low Inclined DB Press
40x6
45x6
55x6
65x6
75x3

Flat DB Flyes
50x6
60x6
65x6

FM X-Overs
15x6
20x6
25x6
27.5x6
30x6
32.5x5

CALVES

Hack Calf Raise
1ppsx6wu
2ppsx6fs
3ppsx6
4ppsx6
5ppsx6

Seated Calf Raise
90x6
115x6
125x6

Rotary Calf
135x6
160x6
170x6
180x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

175..again!

Today's Album Rotation

SLEEPWALKER
by The Kinks

I THINK WE'RE GONNA NEED A BIGGER BOAT
by Brighton Port Authority...aka BPA




RUMINATIONS

These weights felt heavy today.
I wasn't as strong as I thought I was.
Tight slow form kept the tension on the muscles.


Still thinking about the pics.

Next up: CARDIO and ARMS

....48 DAYS OUT!..or....6 WEEKS 6 DAYS OUT...!!

[robertfah]

Still thinking about the pics.

Week 45 WO 250
Still thinking about the pics.

Don't think, react!

7 weeks out and going good Delts.....

[deltpecx]

Week 45 WO 251

Monday 5/21/12

CARDIO and ARMS


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

SHRUNKEN HEADS
by Ian Hunter


...and later...

TRICEPS

Really slow on the eccentric

Smith CGBP
95x6
115x6
135x6
155x6
175x6
185x5

Lying Inclined Triceps Ext.
50x6
55x6
60x6
75x5

Rope Pushdowns -Strap
35x6
45x6
50x6
55x6
60x4

BICEPS

BB Curls
30x6
40x6
50x6
60x6
70x6
80x3

EZ Bar Spider Curls
35x6
45x6
55x6
65x6
75x6

Seated Inclined DB Curls
15x6
20x6
30x6
35x4

Standing DB Hammer Curls
20x6
25x6
30x6
35x6

CARDIO.

Speed;
Incline;
Times;
Cals;

Today's Weight

175.2

Today's Album Rotation

RANT
by Ian Hunter

MOTT THE HOOPLE
by Mott The Hoople




RUMINATIONS

Starting to feel really tired some days.
The AM cardio is kicking my butt but it will be worth it in a few more weeks.

Great arm WO.

Still thinking about the pics.

Next up: CARDIO and REST and the Giro d'Italia.

....47 DAYS OUT!..or....6 WEEKS 5 DAYS OUT...!!

[deltpecx]

Week 45 WO 252

CARDIO and REST


CARDIO

TREADMILL
45 min. b4 breakfast

Today's Album Rotation

THE HOOPLE
by Mott The Hoople



Today's Weight

175...one more time!!


RUMINATIONS

My weight is just dancing around that 175 mark..

Still thinking about the pics.

Next up: CARDIO and LEGS and the Giro d'Italia.

....46 DAYS OUT!..or....6 WEEKS 4 DAYS OUT...!!