Deltpecx's Journey

[deltpecx]

honestly, seeing 15 weeks out at the bottom put a smile on my face. very excited for you...it's getting close now!

Thanks Brett!

I go from being really excited to; "Why am I doing this?"

Right now....EXCITED!

[adminJaxon]

Thanks Brett!

I go from being really excited to; "Why am I doing this?"

Right now....EXCITED!

lol, I love it

same exact emotions we all go through! well, alot of us anyway..

[deltpecx]

Week 41 WO 197

Shredzville here I come.

BIG BACK DAY

BACK and TRICEPS

BACK

Rack Pulls
135x10
225x8
315x6
365x6
385x6
405x5
405x5 PREP PR!!!

T Bar Row Old School Style
3px10
4p25x8
4p35x8
5px5 PR!!! I believe!

UHG Lat Pulldown
200x7
200x6
200x5
160x6
When I got 7 reps on the first set I thought 7 reps for all 3 sets.
Didn't happen.

Rope Lat Pulldown...with some Drop Sets
65x8
70x8*
70x6>50x8>30x6
60x8>50x8>40x8
*form was being compromised.

TRICEPS

Smith CGBP
95x10
135x10
185x6
190x5
195x4

Seated Tricep Extension Mach.
60x12
80x12
100x10
120x10
I started too light on these.

Dip Machine Pushdown
330x10
335x8 PR
335x7

[CARDIO
A little bit of LISS
Treadmill
Time; 20:02 mins.
Speed; 3.0
Incline: 5.0
Cals; 128

Today's Album Rotation

OTHER PEOPLE'S LIVES
by Ray Davies

MISFITS
by The Kinks

BENEFIT
by Jethro Tull


Today's Weight
181 !!!!...

Ruminations

The old rest day poundage bump.
I went to the gym determined.
I wanted to destroy my last rack pull and T Bar row numbers.
I think I did quite well.
I kept thinking with the rack pulls; 'that's a lot of weight.'
Surprisingly it didn't feel that heavy once I got the bar moving.

I'm trying something different with my diet this week.
I'm doing low carbs, high protein and fat.
feelingprettystrong.jpg



....time to lie down.....

Next up; QUADS and DELTS with Tinycalf.

40 Days into prep...

...15 Weeks Out!!......

[CM82682]

Crazy workout and crazy rack pulls you ox!

[annemarie_DJ]

lol, I love it

same exact emotions we all go through! well, alot of us anyway..

^^Ditto for me on this^^ WHY am i doing this?? Aaaah I wish I was still 15 weeks away. But you are rocking this. We are a different breed and this is what we do. You can overcome the highest hurdles. As for the weight fluctuations, these can be expected from day to day. As long as the general trend is going in the right direction. Good work on the diet. You need to low-carb for sure. You can try carb cycling and see how you respond.

And let me tell you that Wah Wah is a work of art. Love it! Whiplash is fun. Love it too.

[deltpecx]

^^Ditto for me on this^^ WHY am i doing this?? Aaaah I wish I was still 15 weeks away. But you are rocking this. We are a different breed and this is what we do. You can overcome the highest hurdles. As for the weight fluctuations, these can be expected from day to day. As long as the general trend is going in the right direction. Good work on the diet. You need to low-carb for sure. You can try carb cycling and see how you respond.

And let me tell you that Wah Wah is a work of art. Love it! Whiplash is fun. Love it too.

I did carb cycling when weight loss stalled during the dry run. It worked well.

I was waiting for your thoughts on WAH WAH and WHIPLASH!
Glad you like them!
James is a highly under rated band, yet one of the BEST!

What will be your next James album?

It took some time for WAH WAH to grow on me.
My favorite songs on WAH WAH are Basic Brian and Pressure's On.
They played Jam J at the concert.

[deltpecx]

Crazy workout and crazy rack pulls you ox!

Haha! Thanks Craig!
I've never been called as ox before..LOL!

[deltpecx]

lol, I love it

same exact emotions we all go through! well, alot of us anyway..

I keep reminding myself I've worked too hard and too long to get here.

[robertfah]

Thanks Brett!

I go from being really excited to; "Why am I doing this?"

Right now....EXCITED!

I think anyone who has been doing this for some time has had these feelings...it's probably enhanced with the contest prep diet, stress, etc. I've never stepped on stage or prepared to but I've felt this way before....sometimes I'm like "Why do I even bother?" and as you've stated, other times it's excitement. I dismiss the bad thoughts and go with the flow....they usually only last a day or so.

Keep up the great work in here DP. 15 weeks out isn't all that long (just think of it as starting the longer version of Tri-Phase) and you're time will be here. Having been following you for some time now, I don't have a doubt you will give it your all and show up in great condition!

Cheers!

[deltpecx]

I think anyone who has been doing this for some time has had these feelings...it's probably enhanced with the contest prep diet, stress, etc. I've never stepped on stage or prepared to but I've felt this way before....sometimes I'm like "Why do I even bother?" and as you've stated, other times it's excitement. I dismiss the bad thoughts and go with the flow....they usually only last a day or so.

Keep up the great work in here DP. 15 weeks out isn't all that long (just think of it as starting the longer version of Tri-Phase) and you're time will be here. Having been following you for some time now, I don't have a doubt you will give it your all and show up in great condition!

Cheers!

Thanks Robert!

Don't get me wrong.
The WHY.. question doesn't get me down or anything.
It just pops up now and then.

Today will be quads and delts.
I got a hair cut.
Real short.
Smaller head, bigger body.
It's all an illusion...

Today I am excited!

...and my weight dropped...

[deltpecx]

Week 41 WO 198

Shredzville here I come.

FRIDAY 4/1/11

QUADS and DELTS

QUADS

Hack Squat
1ppx10wu
2ppsx8fs
3ppsx8
4ppsx8
4p10psx6
4p10psx6PR

Reverse Hack Squat
4ppsx9
5ppsx8
5ppsx8
5ppsx8

Leg Extension
100x10
120x10
140x8
160x7
180x6
All held at the top for the squeeze.

DELTS

Seated DB Press
35x15 for 3 sets
40x12
40x10
40x10

Leaning DB Lateral Raise
25x10
30x10
30x10
each side.

BO Seated Rear DB Raise...Drop Sets
45x8>25x8>20x8
45x8>25x8>20x8

CARDIO
Not Today!

Today's Album Rotation

LED ZEPPELIN VI
by Led Zeppelin

PRETENDERS
by The Pretenders




Today's Weight

Friday morning's weight:
179

get ready........

Saturday's Morning Weight:
178.5 !!!!

Weight loss is right on schedule.


Ruminations

I was a bit apprehensive about this quad WO.
Because my quads were sore from Thursday's WO.
I think from the T-Bar rows...??
My plan was to do hack squats and Smith front squats.
The Smith was being used when I finished with the hacks.
So no front squats.

The leg extenson were getting brutal trying to hold it at the top.
I was squeezing the handle grips hard... maybe I even got a bit of forearm work done.

I felt like keeping the reps high for the delt work...feltgoodman.
These were done with half reps....going up only halfway.
I've been experimenting with half to three quarter reps on some stuff.
I find it helps me keep the tension on the working muscles better.

Weight finally started to drop this week with the new macro scheme;
High P and F, Low C.

Next; REST DAY with a BB Show!!
Sunday; Pecx and Biceps....Oh and a refeed!

41 Days into prep...

...14 Weeks Out!!......

[bballbrett5]

I did carb cycling when weight loss stalled during the dry run. It worked well.

I was waiting for your thoughts on WAH WAH and WHIPLASH!
Glad you like them!
James is a highly under rated band, yet one of the BEST!

What will be your next James album?

It took some time for WAH WAH to grow on me.
My favorite songs on WAH WAH are Basic Brian and Pressure's On.
They played Jam J at the concert.

finally listened to WAH WAH this morning...really dug it! i came in probably expecting it to be much more ******t/soundscape than it was, but it turned out to be some great indie stuff with a LOT of different ideas going on. pretty neat

[deltpecx]

finally listened to WAH WAH this morning...really dug it! i came in probably expecting it to be much more ******t/soundscape than it was, but it turned out to be some great indie stuff with a LOT of different ideas going on. pretty neat

Two new James fans in one week!

Glad you liked it!

[deltpecx]

I went to the Vancouver Naturals BB Contest last night in Vanc. WA.

The guys that won were not the biggest guys but they had the best conditioning ..IMO!

Once again it was soooo long.
I got into my car at 12:50 AM....THIS MORNING!
Last year it was 12:05 AM.
I pulled into my driveway at 1:40 AM...THIS MORNING.

I have chest and biceps on tap for today.

I see a HUGE POWER NAP in my near future!....
...after I have my refeed...off to make some pancakes..

[robertfah]

Week 41 WO 197

Shredzville here I come.

FRIDAY 4/1/11

QUADS and DELTS

QUADS

Hack Squat
1ppx10wu
2ppsx8fs
3ppsx8
4ppsx8
4p10psx6
4p10psx6PR

Reverse Hack Squat
4ppsx9
5ppsx8
5ppsx8
5ppsx8

Leg Extension
100x10
120x10
140x8
160x7
180x6
All held at the top for the squeeze.

DELTS

Seated DB Press
35x15 for 3 sets
40x12
40x10
40x10

Leaning DB Lateral Raise
25x10
30x10
30x10
each side.

BO Seated Rear DB Raise...Drop Sets
45x8>25x8>20x8
45x8>25x8>20x8

CARDIO
Not Today!

Today's Album Rotation

LED ZEPPELIN VI
by Led Zeppelin

PRETENDERS
by The Pretenders




Today's Weight

Friday morning's weight:
179

get ready........

Saturday's Morning Weight:
178.5 !!!!

Weight loss is right on schedule.


Ruminations

I was a bit apprehensive about this quad WO.
Because my quads were sore from Thursday's WO.
I think from the T-Bar rows...??
My plan was to do hack squats and Smith front squats.
The Smith was being used when I finished with the hacks.
So no front squats.

The leg extenson were getting brutal trying to hold it at the top.
I was squeezing the handle grips hard... maybe I even got a bit of forearm work done.

I felt like keeping the reps high for the delt work...feltgoodman.
These were done with half reps....going up only halfway.
I've been experimenting with half to three quarter reps on some stuff.
I find it helps me keep the tension on the working muscles better.

Weight finally started to drop this week with the new macro scheme;
High P and F, Low C.

Next; REST DAY with a BB Show!!
Sunday; Pecx and Biceps....Oh and a refeed!

41 Days into prep...

...14 Weeks Out!!......

Did you ever figure out why your quads were sore? I won't say it's not from the t-bar rows because depending on how you were positioned, it could have had some pressure there. I find my lower chest gets a tad sore from doing them.

BTW, looks like it was a long night for you.....but it was probably worth it, right? Power naps FTW! 178.5....good to see you're right on track!

[deltpecx]

Did you ever figure out why your quads were sore? I won't say it's not from the t-bar rows because depending on how you were positioned, it could have had some pressure there. I find my lower chest gets a tad sore from doing them.

BTW, looks like it was a long night for you.....but it was probably worth it, right? Power naps FTW! 178.5....good to see you're right on track!

It was the old school T-Bar rows.
I have my legs slightly bent as they are stabilizing me during the execise.
Now talking about sore quads!
Last night they were really sore from Friday evenings quad WO.
Ima doing that one again next time!

The show last night was very motivating.
Lee, his gf, it was their first BB show, and I went.
I met up with two other gym friends who compete.

The guy sitting next to me was really into it.
Him and his gf drove down from Bothell WA, which is up near Seattle.
It was their first BB show.
We kept comparing notes as to who were our favorites.

[deltpecx]

So I just woke up from my 3 hour power nap...yawn.
Time to get this day started.

[deltpecx]

Week 41 WO 199

Shredzville here I come.

CHEST and BICEPS

CHEST

Decline BP
95x15
135x15
155x10
165x10
165x9
165x9
All reps done slow and controlled.
Pushing through the pecs.
No full arm extension.

Low Incline DB Press
40x15
50x10 for 3 sets
Done the same as the Decline BP.

Flat DB Flye...Drop Sets
30x10
40x8>30x8>20x8
40x8>30x8>20x8
These were brutal!
Done slow and controlled.

Biceps

Oly BB Curl
Barx10
65x10
75x8
85x6
95x6
95x6
Slow and controlled reps....arrgggh!


It's about to get worse..

Standing DB Curl..Drop Sets
40x6>30x6>20x6
40x6>30x6>20x6
40x6>30x6>20x6
..OK drop those DBs...

Seated Concentration Curl
25x8..too light.
so..
30x6>25x4
30x8>25x6

DONE! and what a pump!

CARDIO
Not Today!

Today's Album Rotation

THE YES ALBUM
by Yes

AUTOAMERICAN
by Blondie



Today's Weight

179 lbs.

Ruminations

When I got to the gym I felt I should keep the weight low today.
Not that I didn't feel strong but I was flying solo and no spotters were to be seen.
So I opted to just focus on the muscles being worked
and get good solid contractions on all reps.....three words..O M G!!!

This WO was a real mind bender.
I had to talk myself into completing the DB flyes and DB curls.
They were hurting so good.
I just wanted to get the weight out of my hands at the end of the set.

I tried something different with the DB fyles.
I usually bring the DBs to a point up above the upper/mid chest.
This time I brought the DBs up over my chest to a point over/below the nipples.
My elbows were low next to my torso.
Amazing the contraction I got.

When I got home I stood in front of a mirror and moved my arms as I normally would for the DB flye.
My pecs hardly moved/contracted.
I did it again keeping my elbows down and bringing my arms/hands across my chest
around nipple level and those pecs they were contracting big time.

Next; THE EASY DAY..LOL! Hammies, Forearms and calves.

43 Days into prep...

...14 Weeks Out!!......

[bballbrett5]

nuttin wrong with a nice PUMP WO!

[Carlito99]

It's always nice to find a new way to do an exercise that works even better than before

[deltpecx]

Week 41 WO 200

Shredzville here I come.

HAMSTRINGS, CALVES, TRAPS and FOREARM/BRACHIALIS

HAMSTRINGS

DB SLDL
50x10
60x10
70x10
80x10
100x8

DB Split Squat
(total weight held)
50x8 for 3 sets

Lying Leg Curl
100x8
150x8 for 3 sets

CALVES

Hack Moo Baby Raise
4ppsx12
4ppsx12
5ppsx10
5p25psx10
5p25psx10

Seated Moo Baby Raise
135x12
225x8
225x8
135x12

TRAPS

DB Shrug
90x10
90x10
90x8>55x6
90x8>55x8

FOREARMS and BRACHIALIS

Standing DB Hammer Curl..Drop Sets
35x8>30x8>25x8
35x8>30x6>25x6

Reverse BB Curl
50x10
60x8
60x8

CARDIO
Not Today!

Today's Album Rotation

BEFORE AND AFTER SCIENCE
by Brian Eno

EVERYTHING THAT WILL HAPPEN WILL HAPPEN TODAY
by David Byrne and Brian Eno



Today's Weight

180 lbs.

Ruminations

I was doing the silly walk after the lying leg curls.
The DB Split squats just destroy my hammies.

I added some shrugging to this WO.
I need to start shrugging again with some moderate weight.
Doing some nice slow cintractions holding at the top.

That's about it for today.
I'm taking the next two days off for some R&R.

Thursday: Back and Triceps

44 Days into prep...

...14 Weeks Out!!......

[adamrochester]

14 weeks out yeah buddy get em bro !

ill be there soon june i start !

[adminJaxon]

You are doing awesome man! the weeks are just flying by at mach speeds! You are going to kill this comp my man!

[deltpecx]

14 weeks out yeah buddy get em bro !

ill be there soon june i start !

Thanks, Adam!

I'll be following your log more closely.

[deltpecx]

You are doing awesome man! the weeks are just flying by at mach speeds! You are going to kill this comp my man!

Thanks for the props!
..but...
Let's not get ahead of ourselves here.

The weeks seem to be crawling by for me..food wise.
I feel as if I've been doing this like forever!

The BB show was a nice motivational boast!
The Over 50 class had about 8 competitors.
IIRC One guy was 67!

[CM82682]

14 weeks?!?! The time is going to fly by. Cant wait for the final product.

[adminJaxon]

Thanks for the props!
..but...
Let's not get ahead of ourselves here.

The weeks seem to be crawling by for me..food wise.
I feel as if I've been doing this like forever!

The BB show was a nice motivational boast!
The Over 50 class had about 8 competitors.
IIRC One guy was 67!

I don't know dude, I've seen your pics and you weren't even contest prep lean yet, OR TAN! your back is thick and ya got some nice wings, abs are awesome, and you're very proportionate, I say, YOU WILL DO WELL!

[robertfah]

I don't know dude, I've seen your pics and you weren't even contest prep lean yet, OR TAN! your back is thick and ya got some nice wings, abs are awesome, and you're very proportionate, I say, YOU WILL DO WELL!

Agreed....you are very lean and with 14 weeks to go, you should be primed to do well at this show.

[deltpecx]

14 weeks?!?! The time is going to fly by. Cant wait for the final product.

I am too!
My avi was taken, at 171.5 lbs. 12 weeks into the dry run from last summer.
I hope to look better than that this time around.

[deltpecx]

I don't know dude, I've seen your pics and you weren't even contest prep lean yet, OR TAN! your back is thick and ya got some nice wings, abs are awesome, and you're very proportionate, I say, YOU WILL DO WELL!

Thanks Jax!