Deltpecx's Journey

[thebasil]

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.

love fun sets!

[deltpecx]

love fun sets!

HAha!

[deltpecx]

SUNDAY

Today was a rest day. My legs were still sore from Friday so I bagged the cardio walk. I did manage to get to the food store and I got some good stuff.

Asparagus was one sale for $.98 a pound. I'll be loading up on those succulent green spears all week!

I also bought two beef tenderloins, Filet Mignon for $3.98/lb. I cut them into twenty 1.5in. thick medallions and one small roast, eating that in a few minutes.

Oh baby! I'm have beef this week!

When I started this diet plan I thought it would be setting me back a good piece of change. Over the past two weeks I've found that with the small portions at each meal I can really stretch my meat budget. My freezer is loaded with meat...YEAH!

Tomorrow back and chest thrashing!

[AWD_TURBO]

Have a great workout tomorrow man! I enjoyed mine today.

[deltpecx]

Back and Chest

4 Sets

Bent Over BB Rows
135x8 wu
225x8
225x10
225x8
225x8

Bench Press (Smith Mach.)
95x8, 135x8 wu
225x8
225x7
215x8
215x6

Pull Ups (Neutral Grip)
BWx8 for 4 sets

Incline BP
95x6, 135x6 wu
165x6
165x7
165x7
165x7

Seated Cable Rows
210x10
210x8
210x8
210x8

Decline Flyes
50x10
50x10
50x10
50x10
I'm loving this exercise!

Lat Pull Down (reverse)
170x10
170x10
170x8
170x8

Dips
BWx10 for 4 sets

Ruminations

Yes, once again I didn't do cardio after the WO. Today the gym was crowded. I had to wait to use equipment thereby extending the WO time.
This WO took over 1.5 hrs to complete.

I lowered the weight I used on most of the exercises so I could get more reps per set. I was aiming for the 8-10 range for reps.

I've decided to move my carido to my off days. This way I can get back home after weight training in time for my next scheduled meal.

Overall a good WO. My body is fried. My legs are still sore from Friday...

OOPS I forgot Here's my weight;

2/2/09 198 lbs
2/11/09 196 lbs
2/16/09 195.5 lbs

[nwskier]

Today the gym was crowded. I had to wait to use equipment thereby extending the WO time.
This WO took over 1.5 hrs to complete.

I've decided to move my carido to my off days. This way I can get back home after weight training in time for my next scheduled meal.

Overall a good WO. My body is fried. My legs are still sore from Friday...

yeah it always seems mondays are so freakin' crowded. I've started rotating Mondays as an off day here and there just so I don't have to deal with the crowd and all the people lifting chest (benches are tough to find on mondays).

nice adjustment to the schedule. will be nice to add in cardio on your off days. and your freezer is making me hungry! grrrrrrr!

[deltpecx]

nice adjustment to the schedule. will be nice to add in cardio on your off days. and your freezer is making me hungry! grrrrrrr!

This WO schedule is just thrashing my body, especially today! My abs and legs are still sore. The pump from today's WO was incredible. I think lowering the weight was key.

Yeah I think moving the cardio will work much better. I'll be able to dedicate more time to it on my off days. I want those abs to come in more by summer.

Last night I cooked the Filet Mignon perfectly ......YUM!

Tonight some Pork Tenderloin.

[deltpecx]

Biceps, Triceps and Forearm

BB Curls
95x10
95x10
95x10
95x8
My biceps were so pumped after this I could have called this WO done but I pressed onward.

CGBP(Flat Bench)
185x8
165x9
165x7
165x7
The last rep went half way up and then came down. I was pinnned under the BB, I couldn't believe it..LOL! Fortunately a guy came by and gave me a lift. I haven't had that happen in like almost forever ...LOL!

DB Curls
40x10
40x10
40x8
40x10
On the third set I just lost my focus.

French Curls
90x10
90x10
90x10
90x8

Cable Curls
120x10
130x10
140x10
140x10
I tried 150# but it didn't want to budge this week.

Rope Pull Down(End Station)
60x10
60x10
60x8
60x8
I tried 65# it too didn't want to budge.

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

DB Foream Curls(standing)
50x9
45x10
45x10
45x10

Ruminations

After today's WO I'm thinking of moving my arm WO to another day. It seems my arms just get so fried, that's not a bad thing, so quickly. I'm wondering if it is because this WO follows Back and Chest. I think next week I'll move Legs to Wednesday and Arms to Friday. Trying to do 4 sets for ten reps was a challenge today.

Right now my arms feel like wet linguine.

[thebasil]

pwnd by teh closegrip! haha

man your strength is nice. and the linguine feeling...its awesome lmao.

[tvicemanXXL]

This WO schedule is just thrashing my body, especially today! My abs and legs are still sore. The pump from today's WO was incredible. I think lowering the weight was key.

Yeah I think moving the cardio will work much better. I'll be able to dedicate more time to it on my off days. I want those abs to come in more by summer.

Last night I cooked the Filet Mignon perfectly ......YUM!

Tonight some Pork Tenderloin.

and what kind of done is your perfect fillet mingon?

[tvicemanXXL]

After today's WO I'm thinking of moving my arm WO to another day. It seems my arms just get so fried, that's not a bad thing, so quickly. I'm wondering if it is because this WO follows Back and Chest. I think next week I'll move Legs to Wednesday and Arms to Friday. Trying to do 4 sets for ten reps was a challenge today.

Right now my arms feel like wet linguine.

I like doing arms in the middle of the week because, for me, sometimes my tries are sore for 3-4 days and I don't want to disrupt doing chest.

[deltpecx]

and what kind of done is your perfect fillet mingon?

Medium Rare.

I like doing arms in the middle of the week because, for me, sometimes my tries are sore for 3-4 days and I don't want to disrupt doing chest.

I hear you. I'll see how many days after today my tris are sore. I'll weigh that into my decision for next week.

My thinking is if I switch arms to Fri. and Legs to Wed. my arms might be fully recovered by Fri. I think I'll be OK on Sat. with my shoulder and trap WO as I can pretty much keep my tris out of the shoulder execises.

[deltpecx]

pwnd by teh closegrip! haha

man your strength is nice. and the linguine feeling...its awesome lmao.

Thanks! I guess I will have to sacrifice some weight on these exercises so I can get the volume of 4 and 5 sets with 10 reps....darn!

Yeah the weights got the better of me today.

[5timulu5Re5pon5]

Nice work on the weight loss. Do you have an approximate end weight in mind?

Mondays in the gym can indeed suck, when I arrive at my gym, its usually a sausage fest. On the positive, you get to go home to a loaded freezer which is always happy times.

[deltpecx]

pwnd by teh closegrip! haha

It is not nice to 'haha' at the old folks.... :-)

Nice work on the weight loss. Do you have an approximate end weight in mind?

No end weight in mind more like end reflection in mind. I use the mirror more than the scale.

[nwskier]

^ yeah I'd agree with putting legs or a day off inbetween. unless I'm working arms/back on the same day- I prefer to keep them separated (though I don't mind arms then back, just not the reverse order)

lol at pinned. sucks but funny. happened to a friend of mine last year- in front of the cute front desk girl at the gym.

lots of volume today- no wonder your biceps were burnt out!

[tvicemanXXL]

Medium Rare.



I hear you. I'll see how many days after today my tris are sore. I'll weigh that into my decision for next week.

My thinking is if I switch arms to Fri. and Legs to Wed. my arms might be fully recovered by Fri. I think I'll be OK on Sat. with my shoulder and trap WO as I can pretty much keep my tris out of the shoulder execises.

Medium rare is just too chewy for me! But I understand why people like it that way - definitely the most flavor.

I was just commenting on the order in which I work out in relation to yours. Everyone is different and this new order may work great for you. Give it a shot and let us know how it goes.

[deltpecx]

Medium rare is just too chewy for me! But I understand why people like it that way - definitely the most flavor..

You like it well done?

I was just commenting on the order in which I work out in relation to yours. Everyone is different and this new order may work great for you. Give it a shot and let us know how it goes.

Yes, I'm taking what you said into consideration as sometimes my body takes longer to recover than I would think it should. By moving arms to Fri. I run the risk of them still being sore on Mon. for chest and back.

My legs were still sore on Monday from Friday's WO. Today I'm starting to feel my upper/mid back from Monday's WO. This new regimen is throwing alot of my previous standards out the window! A whole new learning curve.

I'll keep you posted.

[deltpecx]

...
lol at pinned. sucks but funny. happened to a friend of mine last year- in front of the cute front desk girl at the gym.

It was kind of funny. I was going for the eigth rep and I got it half way up and then it was on the way down and I couldn't stop it...LOL!
The bar rested high up on my chest and I just couldn't move it..it was weird because normally I would have rolled it to my abs and sat up. I don't know what happened...I just lied there calling to this guy for help, thinking..'how funny is this'.

[deltpecx]

Quads / Hamstrings / Calves

Smith Squats
95x10
135x10
155x10
155x10

YEAH! I could do this without any knee pain!

SLDL
225x10
225x10
225x10
225x10
That last set was getting tough around the eigth rep.

Squat Leg Press
585x10
585x10
585x10
585x10
I paused at the bottom of each rep. I like this piece of equipment as I can really isolate my quads on it.

Lying Leg Curl
150x8
130x10
130x10
130x10

Leg Extension
140x10
140x10
140x10
140x10

Seated Leg Curl
180x10
180x10
180x10
180x8

Standing Calf Raise
545x10
585x10
585x10
585x10

Rotary Calf Raise
180x10
180x10
180x10
180x10

Ruminations

When I got to the gym there was someone on the Free Mo Squat so my choices were to wait..not, to do free weight squats...not or do Smith Squats I chose the later. I'm glad I did. I decided to try the Smith Squats with light weight to see how my knees felt and they felt fine. So I'll do a few more weeks on this and then work free weight squats into my WO. HOORAH!

Overall a good WO.

Tomorrow: Delts, Traps and Abs....YEAH, BB SHRUGS!!

[nwskier]

that's great news about the knee!

good amount of volume for leg day there.

[deltpecx]

Delts / Traps / Abs

Standing Military Press
95x10
95x10
105x10
110x9

BB Shrug
225x10 wu
405x10
405x10
405x10
405x10
I had to push to get the last two reps of the last set. The bar was slowly rolling out of my hand even with my super duper treaded straps! Held each rep at the top.

DB Lateral Raise
30x10
30x10
30x10
30x10

DB Shrugs
120x10
120x10
120x10
120x10
Went for the hold and the squeeze...feels sooo good!

DB Seated Rear Lateral Raise
40x10
40x10
40x10
40x10
I decided to switch to DBs for this week and next. I feel these much more than with the cable.

Prone DB Shrug
60x10
60x10
60x10
60x10
I lowered the weight on these so I could get a good squeeze. This too felt sooo good!

Decline Crunch
BWx15 for 4 sets

Back Extensions
10x10
10x10
10x10
10x10

Leg Raise
10x10
10x10
10x10
10x10

RUMINATIONS

Once again my body feels so thrashed after this week's sessions. My legs are starting get sore...especially the quads.. and I don't have any knee pain.
Right now my traps are fried. I guess holding those reps and going for the squeeze with the lighter weight did the trick.
When I got home I ate and did some 'light' cardio...I vacuumed most of my house (I have a Samoyed and cats).

Tonight is the monthly Movie Night and dinner at my place.
I see a cheat meal in my future...LOL.

Oh, I still have to clean a bathroom ...aargh!

[averagejoe88]

thats some hard core shrugs going on. nice workout man i bet you feel good

[deltpecx]

thats some hard core shrugs going on. nice workout man i bet you feel good

Thanks Joe!

I just want to take a nap....

[Jimmy29LI]

I had t do a double take on those shrugs! Damn!!!!

[deltpecx]

I had t do a double take on those shrugs! Damn!!!!

Haha! Thanks for the double take!

Yeah, I didn't think I would be able to do 4 sets of 10 reps.

[tvicemanXXL]

You like it well done?

Depends on the cut.

Sirloin - medium.
Ribeye - medium well.
Fillet (assuming it's as thick as it should be) - medium well to well.

[tvicemanXXL]

I had t do a double take on those shrugs! Damn!!!!

Those are some damn good shrugs. And lots of them.

[nwskier]

Delts / Traps / Abs


Prone DB Shrug
I lowered the weight on these so I could get a good squeeze. This too felt sooo good!

Are you doing those prone db shrugs on an incline bench? that is one of my favorite lifts now for building lower/middle traps!

also read an article that if you hold your breath while doing the upward pull/squeeze of the rep, it's supposed to help get more out of that exercise. weird, but seems to feel like it is working for me.

[deltpecx]

Are you doing those prone db shrugs on an incline bench? that is one of my favorite lifts now for building lower/middle traps!

also read an article that if you hold your breath while doing the upward pull/squeeze of the rep, it's supposed to help get more out of that exercise. weird, but seems to feel like it is working for me.

Yes, I do them on an incline bench set at the lowest setting.

In my old split I did an exercise called Ys for the traps that hit the traps good also.