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  1. #31
    ur not ur f*cking khakis bwelch1985's Avatar
    Join Date: Jan 2007
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    Hey...nothin wrong w/ using the smith machine....on ANY exercise! haha...

    thanks for the compliment...I'm gonna be doing a lot of deadlifts in the near future so hopefully that will help me in the thickness dept.

    speaking of avi's...wheres yours???
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  2. #32
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by bwelch1985 View Post
    speaking of avi's...wheres yours???
    I'm thinking about it........I need to get a hair cut..........haha!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
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  3. #33
    Grandpa Yoda deltpecx's Avatar
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    Smile A Day Of Rest

    Today is the first off day for me on the Lean Mass Plan.

    I'm pleased with the results. My back has been sore since last night, that's the good sore. My chest is also sore. I have to admit that I am pleasantly surprised. I wasn't expecting this much soreness with so few sets...

    I am sold on this plan!!!

    THANKS DEREK!

    This is also my first Non Workout Diet day.

    I am consuming less food than the previous two days.

    The food prep is starting to take hold and I'm finding its getting easier each day... on to LEGS tomorrow!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
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  4. #34
    Registered User alaska21's Avatar
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    Great job man!!! Good to see you sticking to it! I am trying to get my workouts in..I got to school at 6:30am and was there til 8pm LOL then hit the gym right after and now I just got home Time for more homework as I sip my whey + udos LOL!!
    Your achievements in life mean NOTHING without aesthetics
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  5. #35
    Grandpa Yoda deltpecx's Avatar
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    Legs

    Quads / Hamsstrings / Calves

    BB Squats
    95x10
    Well that was it for squats, wimpy, wimpy...LOL.
    My knees just bothered me too much. These put to much stress on the top of my knees.

    Curved Platform Squat Machine. (FreeMo?)(Plates per side)
    2x10
    3x10
    4x7
    4x7
    I can keep the strain off my knees on this piece of equipment.

    SLDL
    135x10 (wu)
    225x8
    225x8
    Didn't want to push these today.

    Squat Leg Press
    405x10
    495x10
    495x10
    I paused at the bottom of each rep.

    Lying Leg Curl
    130x8
    130x10

    Leg Extension
    100x10
    140x10
    140x10

    Seated Leg Curl
    195x10
    240x6
    I hadn't done these since my training partner got injured back in July. I was stronger than I thought.

    Standing Calf Raise
    495x10 (stack)
    585x10
    630x10

    Seated Calf Raise
    3px10
    4px7

    20 mins cardio Inclined Treadmill

    My Thoughts
    It looks as if I won't be doing BB Squats for awhile, my knees just can't take it. Next week I'll try squatting on the Smith Mach. to see if I can squat without the strain on my knees. If that doesn't work then I'll just use the Freemo (name?) Mach. and incorporate more leg presses.

    I think in a few weeks I'll add some light BB Squats at the end of the session just to see if I can do them.

    Overall my legs right now feel worked pretty well. Except for the squatting failure the WO was good. I'll up some of these numbers next week.

    Overall a good workout.

    Any input regarding the kness and squatting will be appreciated.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  6. #36
    Phoenix Rising IronIc's Avatar
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    Nice leg workout!

    As for the knees and squatting -- you need to warm your legs up some before hitting the squat rack. I have knee pain too (the right side) and I found that my right side isn't as flexible as the left -- so when I squat I feel pain there. If I warm up, then my flexibility improves and there is less pain.

    Light leg extensions are a great warmup, as are gentle Yoga-type stretches
    ~ Penney

    Diet * (weights + cardio) = success

    http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483

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  7. #37
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by IronIc View Post
    Nice leg workout!
    As for the knees and squatting -- you need to warm your legs up some before hitting the squat rack. I have knee pain too (the right side) and I found that my right side isn't as flexible as the left -- so when I squat I feel pain there. If I warm up, then my flexibility improves and there is less pain.

    Light leg extensions are a great warmup, as are gentle Yoga-type stretches
    Thanks Penny!


    Where is the pain located in your knee?

    Mine is at the top of both knees. It seems to be where the quads tie into the joint.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  8. #38
    Phoenix Rising IronIc's Avatar
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    Originally Posted by deltpecx View Post
    Thanks Penny!


    Where is the pain located in your knee?

    Mine is at the top of both knees. It seems to be where the quads tie into the joint.
    Mine tends to be on the inside of my right knee. When I do things like Yoga-type stretches, that knee is much tighter than my left knee. Warming that area up helps in my case.
    ~ Penney

    Diet * (weights + cardio) = success

    http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483

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  9. #39
    Grandpa Yoda deltpecx's Avatar
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    Week 1 is History

    Delts / Traps / Abs

    Standing Military Press
    65x10 wu
    95x10 wu
    115x8
    115x7

    BB Shrug
    225x10 wu
    315x8
    425x8
    425x8
    465x6

    The 425# felt easy do I decided to try 465# for fun. I held each rep for 1-2 secs at the top. I love working traps!

    DB Lateral Raise
    30x8
    30x8

    DB SHrugs
    100x10
    100x10

    These were very light so I went for the squeeze at the top. I could have done more weight but I was LAZY. I didn't want to bend down and take the heavier DBs from the lower rack. Next week I'll be moving up the rack towards the 150#ers

    Rear Cable Lateral
    30x8
    30x8

    Prone DB Shrug
    60x10
    80x10

    The 60s were light. I wasn't sure how to do these. I did them on an incline bench. I got a good squeeze in my traps from these.

    Decline Crunch
    BWx20 2 sets

    Back Extensions
    BWx15 2 sets

    Leg Raise
    10x10 2 sets

    Twist
    BWx20 2 sets

    Cardio

    Statonary Bike
    20mins.

    The first week is behind me. I think I have a good feel as to how much weight I'll be able to do for each exercise for the reps required and how much warming up I'll need. I'm looking forward to next week and 3 sets.

    Overall this week I felt at times I wasn't working enough (2sets) but my body said otherwise it was sore from these workouts.

    I'm getting a better feel for the 2500 cal. diet. I felt hungry only on the non workout day, less calories. I'm hoping that after a few weeks on this diet I'll see some fat loss as I continue on to becoming one lean old guy....LOL!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  10. #40
    work hard, play hard thebasil's Avatar
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    dude i'm so sorry i forgot to sub your journal so all these days have been going by without me posting!

    first off, your bb shrug is nasty. WTF strong!

    sorry to hear bout the knees. i look forward to your numbers over the next few weeks!
    http://www.3dmusclejourney.com

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  11. #41
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by thebasil View Post
    dude i'm so sorry i forgot to sub your journal so all these days have been going by without me posting!

    first off, your bb shrug is nasty. WTF strong!

    sorry to hear bout the knees. i look forward to your numbers over the next few weeks!
    Thanks!

    BB Shrugs are one of my stronget lifts. I've been working on them for awhile now. I was surprised that 465# wasn't that tough to do for 6 sets, so I decided to set a goal while I'm on this program. My goal is to shrug 495# for reps.

    Next week I'll try 465# for 3 sets. If I get that then I'll do a heavier 'fun' set.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  12. #42
    Registered User devo09's Avatar
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    whew nasty shrugs!
    Subbed
    http://forum.bodybuilding.com/showthread.php?t=111082701

    "Whether you believe you can, or believe you can't, You're right."
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  13. #43
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by devo09 View Post
    whew nasty shrugs!
    Subbed
    Thanks!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  14. #44
    Registered User nwskier's Avatar
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    Sub'd!

    good luck man, kick some ass on this plan.

    looks like back/traps are your strengths. that's good, definitely my weakness so hopefully I can pick up a thing or two.
    Last edited by nwskier; 02-07-2009 at 08:36 PM.
    workouts posted in team voltron thread!
    http://forum.bodybuilding.com/showthread.php?t=161413673

    IG: skifitjh (progress pics)
    IG: pnwskierinjh (ski/travel/etc...)
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  15. #45
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by nwskier View Post
    Sub'd!
    good luck man, kick some ass on this plan.

    looks like back/traps are your strengths. that's good, definitely my weakness so hopefully I can pick up a thing or two.

    Yeah I am surprised sometimes how strong my back lifts are.

    When I first tried to do BB shrugs for 405# I could only get like 2 or 3 reps, with straps, before the bar would roll out of my hands. I just kept at it a few reps at a time. Some days my 'gription' is worhtless and the bar just rolls through my fingers...LOL

    I'm using the same method for 465# a few reps at a time. Working my way to 5 plates, 495#.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

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  16. #46
    work hard, play hard thebasil's Avatar
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    no straps? do you use mixed grip?
    http://www.3dmusclejourney.com

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  17. #47
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by thebasil View Post
    no straps? do you use mixed grip?
    You misread or I mistyped.

    I use straps for my BB shrugs. When I first tried doing 405#, using straps, I could only get 2 or 3 reps before the bar would start rolling out of my hands.

    My grip is both palms facing my body.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

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  18. #48
    Phoenix Rising IronIc's Avatar
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    I agree that you have a very strong back, Bill Those shrugs are sick! Also, strong shoulders ... 30lb DBs for lat raises is sick, too

    Have a nice day!
    ~ Penney

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  19. #49
    Registered User 5timulu5Re5pon5's Avatar
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    x2 to Penney's post - strong shrugs and solid lateral raises too!
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  20. #50
    Team Scivation tvicemanXXL's Avatar
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    Nice avatar! And damn you've got some good strength.
    Proud to be fully sponsored by the best supplement company in the business. www.scivation.com

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  21. #51
    Grandpa Yoda deltpecx's Avatar
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    Smile

    Originally Posted by tvicemanXXL View Post
    Nice avatar! And damn you've got some good strength.

    Thanks! Coming from you...YEAH!

    Now if I can get my abs and condition to half as good as yours.......
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

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  22. #52
    Grandpa Yoda deltpecx's Avatar
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    Thumbs up

    Originally Posted by 5timulu5Re5pon5 View Post
    x2 to Penney's post - strong shrugs and solid lateral raises too!
    Thanks, 5tim!

    Shrugs are today!!! Ah not today.
    Last edited by deltpecx; 02-09-2009 at 02:01 PM.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
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  23. #53
    Grandpa Yoda deltpecx's Avatar
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    Week 2

    Back and Chest

    3 Sets


    Bent Over BB Rows
    95x10, 225x6 wu
    245x7
    245x7
    245x7
    255x6..for fun!

    I took Bwelch's advise and dropped the number of reps for the 225# wu. It worked very well.

    Bench Press (Smith)
    95x10, 135x10 wu
    225x7
    225x7
    225x6

    Pull Ups (Neutral Grip)
    BWx10
    BWx8
    BWx7
    I suck at pull ups...LOL.

    Incline BP (Smith)
    95x6, 135x7 wu
    185x8
    185x7
    185x7

    Seated Cable Rows
    210x8
    210x8
    210x8

    Decline Flyes
    50x10
    55x10
    55x9

    Lat Pull Down (reverse)
    160x10
    170x10
    170x7

    Dips
    BWx10 for 3 sets

    Cardio
    20 mins. Incline Treadmill

    Thoughts

    I took Saturday and Sunday as rest days so I was really pumped for todays WO. It worked well alternating between one group of back exercises and a group of chest exercises. The three sets were killer, great pump! This WO took an hour and 45 mins. a bit longer than I planned.

    I decided that for each exercise the first set will be the weight I did the previous week. Then the following sets will be inceased. If I get 6-10 reps on those then I will start with that weight the following week. It seemd to work well today.

    My goal for the BB Rows is to get 275# with good form for 8-10 reps. After my three sets of 245# on the BB Row I still had more in me so I went for 255#.....easy!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

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  24. #54
    Registered User nwskier's Avatar
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    damn dude you've got some strong rows!
    wish I could hit 255x6 'for fun'
    hopefully in another few months!

    any preference on the pullups as to neutral, oh, or underhand grips?
    workouts posted in team voltron thread!
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  25. #55
    ur not ur f*cking khakis bwelch1985's Avatar
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    Dude...our pulling power is virtually IDENTICAL(except for on shrugs--you got me beat there)...bet I can beat you to 275x8!
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  26. #56
    Grandpa Yoda deltpecx's Avatar
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    Smile

    Originally Posted by bwelch1985 View Post
    Dude...our pulling power is virtually IDENTICAL(except for on shrugs--you got me beat there)...bet I can beat you to 275x8!

    This prompted me to go back a look through my WO book.

    In the interest of full disclosure;

    I have already BB rowed 275# for 3 reps back on October 9th, just for fun. So next week could be it.

    Don't push me now....LOL!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

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  27. #57
    ur not ur f*cking khakis bwelch1985's Avatar
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    Originally Posted by deltpecx View Post
    This prompted me to go back a look through my WO book.

    In the interest of full disclosure;

    I have already BB rowed 275# for 3 reps back on October 9th, just for fun. So next week could be it.

    Don't push me now....LOL!
    I got it for 7 a few months back...but that was really cheaty...

    it on like donkey kong! haha
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  28. #58
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by nwskier View Post
    damn dude you've got some strong rows!
    wish I could hit 255x6 'for fun'
    hopefully in another few months!?
    Thanks!
    Originally Posted by nwskier View Post
    any preference on the pullups as to neutral, oh, or underhand grips?
    With the neutral grip I can keep the focus on my back.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

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  29. #59
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by bwelch1985 View Post
    I got it for 7 a few months back...but that was really cheaty...
    Cheaty...?
    How so?

    No cheating now....LOL
    How far over do you bend at the waist?
    How's your form?
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

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  30. #60
    work hard, play hard thebasil's Avatar
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    Originally Posted by deltpecx View Post
    Pull Ups (Neutral Grip)
    BWx10
    BWx8
    BWx7
    I suck at pull ups...LOL.
    here here, i totally feel your pain

    at least your other numbers are nowhere near sucking!
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