Deltpecx's Journey

[bwelch1985]

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???

[deltpecx]

speaking of avi's...wheres yours???

I'm thinking about it........I need to get a hair cut..........haha!

[deltpecx]

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!

[alaska21]

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!!

[deltpecx]

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.

[IronIc]

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

[deltpecx]

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.

[IronIc]

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.

[deltpecx]

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!

[thebasil]

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!

[deltpecx]

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.

[devo09]

whew nasty shrugs!
Subbed

[deltpecx]

whew nasty shrugs!
Subbed

Thanks!

[nwskier]

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.

[deltpecx]

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#.

[thebasil]

no straps? do you use mixed grip?

[deltpecx]

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.

[IronIc]

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!

[5timulu5Re5pon5]

x2 to Penney's post - strong shrugs and solid lateral raises too!

[tvicemanXXL]

Nice avatar! And damn you've got some good strength.

[deltpecx]

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.......

[deltpecx]

x2 to Penney's post - strong shrugs and solid lateral raises too!

Thanks, 5tim!

Shrugs are today!!! Ah not today.

[deltpecx]

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!

[nwskier]

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?

[bwelch1985]

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

[deltpecx]

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!

[bwelch1985]

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

[deltpecx]

damn dude you've got some strong rows!
wish I could hit 255x6 'for fun'
hopefully in another few months!?

Thanks!

any preference on the pullups as to neutral, oh, or underhand grips?

With the neutral grip I can keep the focus on my back.

[deltpecx]

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?

[thebasil]

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!