Deltpecx's Journey

[bwelch1985]

Cheaty...?
How so?

No cheating now....LOL
How far over do you bend at the waist?
How's your form?

I used a hitch to get the bar all the way up...but for the last couple months I've been as strict as possible.

I bend over until the bar is just below my knees..then row from that position...haven't done it in front of a mirror so I'm not really sure how bent I am...but I'll get a video later in the week to find out

[deltpecx]

I bend over until the bar is just below my knees..then row from that position...haven't done it in front of a mirror so I'm not really sure how bent I am...but I'll get a video later in the week to find out

Side view.

[nwskier]

Side view.

side view mirror has really helped me get my form down on BB rows. I almost can't do them unless those two racks are open that face the side mirror!

[deltpecx]

Biceps, Triceps and Forearm

BB Curls
105x6
105x7
105x6

CGBP(Flat Bench)
185x6
185x5
165x7

DB Curls
50x7
50x6
50x6

French Curls
90x10
90x8
90x8

Cable Curls
150x10
150x10
150x10

Rope Pull Down(End Station)
65x10
65x8
65x8

BB Forearm Curl (standing)
110x10
110x10
110x10

DB Foream Curls(standing)
60x10
50x10
50x10

Cardio

20mins interval on stationary bike.


Last week I did this WO the day after back and chest. I didn't have much energy then but the WO hummed along. This week I thought by having a rest day between I would fare better.

It was tough today. It just wasn't clicking as it did last week on arms day. I think it might have been from having to eat my pre WO meal almost two hours before I got to the gym.

Anyway I gave it all I had and forced myself to push through. Overal a good WO. I was done including the cardio in one and a half hours. So I guess I did set a good pace. Arms were pumped!

[bwelch1985]

Very solid session despite the energy issues...

I struggle w/ pre-wo meal timing as well...it seems like I'm always eating it either too close to the workout (I feel queasy the whole time) or too far away (low energy, light headedness)...but I think 1 hour is as close to perfect as it gets....very much an individual thing though...

what are french curls? Same thing as skullcrushers?

[deltpecx]

The problem was I was combining two errands with my trip to the gym. So I had to eat my Pre WO meal early.

Got my hair cut, real short, I look HUGE!! LOL!

The secret to looking huge; Let your hair grow out to about an inch or two long or longer. Then cut it real short, less hair smaller looking head, bigger looking body.

It all an illusion...........LOL!

French Curls are skullcrushers. I've known them as FC from a long, long time ago.

[IronIc]

Biceps, Triceps and Forearm

BB Curls
105x6
105x7
105x6

CGBP(Flat Bench)
185x6
185x5
165x7

DB Curls
50x7
50x6
50x6

French Curls
90x10
90x8
90x8

Cable Curls
150x10
150x10
150x10

Rope Pull Down(End Station)
65x10
65x8
65x8

BB Forearm Curl (standing)
110x10
110x10
110x10

DB Foream Curls(standing)
60x10
50x10
50x10

Cardio

20mins interval on stationary bike.


Last week I did this WO the day after back and chest. I didn't have much energy then but the WO hummed along. This week I thought by having a rest day between I would fare better.

It was tough today. It just wasn't clicking as it did last week on arms day. I think it might have been from having to eat my pre WO meal almost two hours before I got to the gym.

Anyway I gave it all I had and forced myself to push through. Overal a good WO. I was done including the cardio in one and a half hours. So I guess I did set a good pace. Arms were pumped!

Nice workout, Bill! Your arms are hella strong

[thebasil]

if thats the case if i buzz my head i'll be an ifbb pro

but good workout still right? despite energy?

[bwelch1985]

So THATS why Ronnie Coleman looks so friggin huge! I knew it was all smoke and mirrors...

[deltpecx]

So THATS why Ronnie Coleman looks so friggin huge! I knew it was all smoke and mirrors...

SSSSSSSSSSSSSSSSHHHHHHHHHH! Don't tell anyone!

[deltpecx]

if thats the case if i buzz my head i'll be an ifbb pro ?

LOL!

but good workout still right? despite energy?

Yeah it was. I'm ready for my nap. Another secret...oops!

[deltpecx]

Nice workout, Bill! Your arms are hella strong

Thanks!

[tvicemanXXL]

Your arm workouts look very similar to mine.

Out of curiosity - what is the scripture quote in reference to?

[deltpecx]

Your arm workouts look very similar to mine.

Haha, maybe we should go curl for curl.

Out of curiosity - what is the scripture quote in reference to?

Actually I should have started that at verse 1 for the whole thought.

Paul is laying out how we as believers were spiritually dead in our sins (vs.1-3). How God made us spiritually alive in Christ, saved us by grace and seated us with Christ (vs.4-7). Ephesians 2:1-7.

Will edit sig., Thanks for making me look it up.

[deltpecx]

Thursday

I am now one and a half weeks into this and I am starting to notice a couple of things.

As I get the diet down, meal spacing and portions I'm noticing that I am not hungry between meals as I was some days last week.

The really interesting thing is that I am feeling work outs days after I did them. I can still feel my back and chest muscles from Mondays WO...rather cool! Its as if my body is slightly pumped all week.

Tomorrow is leg day....aargh!

[nwskier]

Thursday

The really interesting thing is that I am feeling work outs days after I did them. I can still feel my back and chest muscles from Mondays WO...rather cool! Its as if my body is slightly pumped all week.

Tomorrow is leg day....aargh!

That is pretty cool! The extra 'pump' feeling certainly transfers over to a bit more enegry I'd think.

Perhaps a quad/calves pump that lasts all week after tomorrow... that'd be wicked.

[deltpecx]

Quads, Hamstrings, Calves

Squat (Free Mo Thing.) (plates per side)
2px11 wu
3px8wu
4px10
4px8
4px8
4px8
It felt so good I got carried away. I thought I was to do 4 sets...

SLDL
135x8 wu
225x8 wu
245x7
245x7
245x7
265x6 for fun!!!

Squat Leg Press
495x10
585x8
675x7
675x7
675x7

Lying Leg Curl
130x10
150x9
160x7
160x6
150x6

Leg Extensions

Forgot these...idiot!

Seated Leg Curl
180x8
180x8
180x8
180x10

Standing calf Raise
195x10
585x10
635x10

Rotary Calf
180x 10
180x10
180x10

My Thoughts

Yeah, I messed up today and totally forgot Leg Extensions and I thought I was on the four set week...well duh. I was in another world it seemed today. I was so winded during Squats and SLDL that I thought I was going to have the BIG ONE. During the SLDLs I was thinking of bagging this WO but I pushed myself to keep going. Fortunately I got my wind back when I got to the Squat Presses.

I was feeling real good after getting my wind. I was into the Leg Curls they were feeling real good. By the time I got to the Seated Leg Curl my hammies were fired, I couldn't even budge 240#s.

Except for the slow start this was a very good WO. Tomorrow will tell just how good it was. I skipped the cardio, oh darn, as the WO was already an hour and 40mins.

I was running late so I didn't get to try doing BB Squats with my heels raised.

NEXT UP

Delts, Traps and Abs

[Jimmy29LI]

Dude...That was a SICK leg workout. Have fun getting out of bed tomorrow morning.

[bwelch1985]

Even w/ the knee issues you've definately got some strong legs!

Is the Free Motion squat machine you use the same as a power squat? If so 4 plates/side is a TON...I remember last time I did that machine I only got up to 2 plates and a quarter!

[deltpecx]

Even w/ the knee issues you've definately got some strong legs!!

Thanks.

Is the Free Motion squat machine you use the same as a power squat? If so 4 plates/side is a TON...I remember last time I did that machine I only got up to 2 plates and a quarter!

I'll try to describe this thing. I looked for a name on it but there isn't any.

It has an upward curving platform. You stand on it under 2 shoulder pads. It has a pad against your back. The weight racks are behind and below you. The motion you do to execute the exercise, after you find your foot placement, is as if you were sitting into a chair. The back pad keeps your back supported. Clear as mud...??

I find I can really isolate my quads by adjusting the placement of my feet higher or lower on the curved platform. It doesn't bother my knees which is a plus.

[nwskier]

damn you got some strength in those legs!

you can tell everything was just clicking right when you forget you are doing extra sets on those squats, lmao.

When you have that much volume, I don't think missing your cardio is gonna kill ya. definitely gonna have those quads pumped for a week!

[thebasil]

good stuff in here man...were you literally winded or what happend, i'm not quite sure?

[deltpecx]

good stuff in here man...were you literally winded or what happend, i'm not quite sure?

It seemed I couldn't get enough air. I took like 4 min rests between sets. As I said to a guy I know at the gym; "Sometimes I think I'm just too old for this $#!+."

[deltpecx]

damn you got some strength in those legs!

you can tell everything was just clicking right when you forget you are doing extra sets on those squats, lmao.

When you have that much volume, I don't think missing your cardio is gonna kill ya. definitely gonna have those quads pumped for a week!

Yeah, it was clicking today not like Weds. Thanks!

[nwskier]

So do you head up to Ski Bowl or Meadows at all? Do you ski or board?

It's been a while since I toured on Hood, but last time we summited we dropped down the Cooper Spur route. Holy pucker factor! Not sure I'd do that line again with such grave exposure on the upper 700 feet

A couple friends skied the Sandy Headwall last year and just about shat themselves. Crazy ass exposed climb and descent.

PDX is a cool city- I'm usually down there a few times per year for either work or fun. Usually try to get in at least one mountain bike ride on Ape Canyon/St. Helens in the summer.

[deltpecx]

I don't ski or board. I did want to go/learn how snowboard years ago but never did. I kinda regret it but hey. I think if I went now I might seriously break something...

[5timulu5Re5pon5]

Thats a BIG leg day. SLDL 265 x 6 (for fun) - nice work.

[alaska21]

Free motion squat for the win, I rock it

[deltpecx]

Thats a BIG leg day. SLDL 265 x 6 (for fun) - nice work.

I'm beginning to feel it this morning...LOL!

[deltpecx]

Delts / Traps / Abs

Standing Military Press
65x10 wu,95x6 wu
115x8
115x7
115x6

BB Shrug
225x7, 315x8 wu
425x8
465x7
495x4 for fun!
465x5

I got carried away today with the shrugs. The 465# for 7 reps went up well so I decided to try 495#, wrong move! I should have done another set at 465# then had some fun. I was feeling so good I even went and tracked down a couple of 2.5# plates just in case I made 495# I would try 500# of course only for fun...LOL!

I guess my ego snuck into the gym...bad ego bad!

DB Lateral Raise
30x8
30x8
30x8

DB Shrugs
110x10
110x10
110x10
I'm not a big fan of this exercise. I think its because I feel its too tedious to get the DBs set up. My gym has all the heavy DBs, 105 -150#, on a bottom rack. A real pain to get them off the rack. OK, I'm lazy.

Rear Cable Lateral
30x8
30x10
30x10

I tried 35# but that wasn't going anywhere.

Prone DB Shrug
80x10
80x10
80x10

OK I was doing them correctly last week. I like these because of the squeeze I get in my traps.

Decline Crunch
BWx15 for 3 sets

Leg Raise
10x10
10x7
10x10

I do these lying down on my back on an ab incline bench. I hold a 10# DB between my feet. This really hits my lower ab.

Back Extensions
BWx15
10x10
10x10

Ball Twist Crunch
BWx10, 12, 12


Ruminations

Overall this was a great WO. I didn't do cardio today, my legs are so sore, from yesterday's WO. I'll do a fast paced walk tomorrow, I hope...LOL.

The next two weeks call for 4 sets and then 5 sets. So now that I've set some numbers for this plan I'm going to lower the weight on my strong exercises and get 10 reps for all the exercise.

Can I get through 2 weeks without any Fun Sets? I'll see.

Have a Great Weekend Everyone, especially you lovers.