Deltpecx's Journey

[deltpecx]

PREQUEL:
Back in August of 2009 I met a young guy at my gym who wanted to compete. As we talked he asked me if I had ever competed, I laughed, as I pointed to a guy in his 40's that had just done a show, and said; "I would have to beat guys like him." He replied; "It isn't about winning it's about doing it." Well that was the catalyst that started me towards my final decision. Thanks L!

THE DECISION

Those of you who have been follwoing this journal since last year know I had surgery to remove part of my colon back on Dec. 21. This really drove home the point that someday this wonderful life I've been given will someday run it's course. So while I was lying in my hospital bed taking stock of my life one of the thoughts was; how I would continue my training after I recovered. I had been doing this weight training / bodybuilding thing for 30 years and I was asking myself; "Exactly what have you done with it?" I guess I had a God moment in that I realized God had given me a love for this sport and and the ability to pick up and learn principles very quickly. I came to the realization I was not giving it my all. So as I was lying there I decided I would do all I could to bring up my quads and if I succeeded I would enter my first ever bodybuilding competition. Since that day I have always had that big IF stipulation. Well that's no longer the case.

A few weeks ago I made the decision to train for one year to bring this old body up to speed and enter my first Master's BB competition in 2011 (barring any unforseen medical problems ). What has truly amazed me is the positive support I get from other's at my gym when I tell them my plan.

I've learned a lot over the past year following the Scivation diet and training programs. I've also seen marked improvements in my physique. It's going to take a lot of work but with the support from many of you I can do this.

[Lunchbox1989]

prequel:
Back in august of 2009 i met a young guy at my gym who wanted to compete. As we talked he asked me if i had ever competed, i laughed, as i pointed to a guy in his 40's that had just done a show, and said; "i would have to beat guys like him." he replied; "it isn't about winning it's about doing it." well that was the catalyst that started me towards my final decision. Thanks l!

The decision

those of you who have been follwoing this journal since last year know i had surgery to remove part of my colon back on dec. 21. This really drove home the point that someday this wonderful life i've been given will someday run it's course. So while i was lying in my hospital bed taking stock of my life one of the thoughts was; how i would continue my training after i recovered. I had been doing this weight training / bodybuilding thing for 30 years and i was asking myself; "exactly what have you done with it?" i guess i had a god moment in that i realized god had given me a love for this sport and and the ability to pick up and learn principles very quickly. I came to the realization i was not giving it my all. So as i was lying there i decided i would do all i could to bring up my quads and if i succeeded i would enter my first ever bodybuilding competition. Since that day i have always had that big if stipulation. Well that's no longer the case.

A few weeks ago i made the decision to train for one year to bring this old body up to speed and enter my first master's bb competition in 2011 (barring any unforseen medical problems :d). What has truly amazed me is the positive support i get from other's at my gym when i tell them my plan.

I've learned a lot over the past year following the scivation diet and training programs. I've also seen marked improvements in my physique. It's going to take a lot of work but with the support from many of you i can do this.

here here!!!

[VolumeFreak]

Hmm, I guess I was doing that and didn't realize it.... Thanks!

no problem

[deltpecx]

Awesome man! I'm excited to follow along!

Glad to have you along! Thanks for the support!

[deltpecx]

here here!!!

Yes! Thanks!

[deltpecx]

I went in to make up for the cardio I skipped on Monday and Tuesday.


CARDIO
LISS 30 mins.
Treadmill Incline 2.0 Speed 3.5

ABS

Lying Leg Raise
10x12 for 4 sets

Decline Crunch
35x12 for 3 sets

Ball Crunch ss Standing Rope Crunch (strap)
BWx15,15,15 //// 70x12,12,12

Today's Album Rotation

PULL THE PIN
by Stereophonics

ELECTRIC WARRIOR
by T-Rex

RUMINATIONS

Just a short session to catch things up. It felt good to do an abs session.
I need to that more often to tighten those babies up.

Today LEGS! Oh Yeah!

[fltallpaul]

Awesome...let's get you on stage and see what your all about.

[deltpecx]

Awesome...let's get you on stage and see what your all about.

Thanks for stopping by, Paul!

I'll do what I can. Thanks for the encouragement!

[bballbrett5]

looks like you made up for time and are right on track. in for LEGS!

[deltpecx]

looks like you made up for time and are right on track. in for LEGS!

Legs are coming right up, my man!

[deltpecx]

LEG DAY II

Front Squat
45x10 the Oly bar
95x10
105x8
115x8
I know it's not a lot of weight but I'm just getting into these....again.

Rev. Hack Squat
1ppsx10
2ppsx10
3ppsx8 for 3 sets!

Leg Extensions
100x12
160x10
200x10
200x10

Lying Leg Curl
100x10
130x10
150x10
170x10
170x10
The last set was supposed to be 180 but I forgot to move the pin.

Standing Moo Babies
495x12
590x10
590x10

THE ABS
Did these last night.

CARDIO
Did this last night too. I might go in later to do some cardio.

Today's Musical Rotation:
None.



Ruminations
I trained with my buddy D today. He wants to train legs with me so one leg day a week will be with him. On the other leg day I'll pick up the DLs and SLDLs. It doesn't seem like much was done but I am surprised at how my legs are feeling about now.

Tomorrow chest with D again and either biceps or traps.

[bballbrett5]

good sesh. those reverse hacks are no joke cousin

[annemarie_DJ]

Right on my friend!! Competition body coming right up!! Congrats on the decision. It will really kick up your motivation ...not that you weren't already! I am glad that you are living life to its fullest. It's the only way to go cause ya just never know when your time is up. I think the older we get, the more we appreciate our health and the more motivated and determined we become. I quite like being the little old lady that I am ! LOL

ps: Thanks for the support this past week.

pss: Oh, I said I'd give you the link to the article I wrote about Caribou. Check it out: http://www.earshot-online.com/featur...ne/caribou.cfm

dj_am

[ejamiec]

awesome your going to do a show!.... you got the mindset, drive, determination... excited for the following months...

[deltpecx]

PECX and TRAPS

PECX

Incline Bench Press
95x10
115x10
135x10
155x8
165x8
185x6
That was a nice little progression...felt pretty good too.

Decline Bench Press
135x10
155x10
185x8
205x6
210x6
215x6

Incline DB Flye
35x10
40x10
40x10
45x8
45x8

TRAPS

BB Shrug
225x10
275x10
315x10
375x8 for 2 sets

BB Rear Shrug
225x10 for 2 sets
275x10
315x8

Single Arm Smith Machine Shrug
135x10
155x10
155x10
185x10 for 2 sets

Incline DB Ys
15x10
20x10
20x10

PECX Reprise

Pec Deck
80x10
110x10
150x8 for 2 sets

CARDIO
LISS Treadmill for 12 mins.....then I HAD to go...

Today's album rotations:

ODE TO J. SMITH
by Travis

ROXY MUSIC
by Roxy Music
This one's for you Annemarie! Love the solos!
http://www.youtube.com/watch?v=CMBeq...eature=related
The Seventies..where have they gone...

LAST OF THE INDEPENDENTS
by Pretenders

Ruminations

I was thrashed at the end of this WO. I even had to quit cardio I was so beat. I got home ate had a cup of coffee. I lied down on my wonderfully comfortable couch and fell asleep for 2 hours. Life is good!

[deltpecx]

awesome your going to do a show!.... you got the mindset, drive, determination... excited for the following months...

That's the plain BIG EJ!

Thanks for the support!

[CM82682]

Your shrugs never stop impressing me. I know you can move big weights and I expect it yet when I see it Im still amazed.

[deltpecx]

Your shrugs never stop impressing me. I know you can move big weights and I expect it yet when I see it Im still amazed.

Thanks!
...and I am amazed with your military presses.

[annemarie_DJ]

PECX and TRAPS


ROXY MUSIC
by Roxy Music
This one's for you Annemarie! Love the solos!
http://www.youtube.com/watch?v=CMBeq...eature=related
The Seventies..where have they gone...

Oh YEAH !! Nice vid !! The original team. So cool to see them. Brian is so cute with eyeliner and feathers! LOL These guys were geniuses. Thanks!

[deltpecx]

Oh YEAH !!....These guys were geniuses. Thanks!

I see what you did!

For your cleverness:

http://www.youtube.com/watch?v=7rvhX...eature=related

[bballbrett5]

I was thrashed at the end of this WO. I even had to quit cardio I was so beat. I got home ate had a cup of coffee. I lied down on my wonderfully comfortable couch and fell asleep for 2 hours. Life is good!

haha i like this

[deltpecx]

haha i like this

So Did I...!!!

[annemarie_DJ]

I see what you did!

For your cleverness:

http://www.youtube.com/watch?v=7rvhX...eature=related

hee hee hee! Nice catch!

[deltpecx]

hee hee hee! Nice catch!

I have my moments.

[deltpecx]

THE BACK

BB Row
135x12 for 2 sets
185x10
225x8
245x6
255x8 I don't know where that 8 reps came from but BAM!
275x5
225x8 for 2 sets

Rack Pulls
225x10
275x8
315x8
335x6
375x6 for 3 sets

V Grip Pulldowns(strap)
140x10
160x8
180x8 for 3 sets

DB Row
100x8 for 3 sets

Stiff Arm PullDown - Straight Bar (strap)
45x10
50x10
60x10
60x10

BTN Pulldown (strap)
150x8 for 3 sets
These were getting tough.

CARDIO
LISS Treadmill for 20 mins
Speed 3.5 Incline 3.5

Today's album rotations:

GIMME FICTION
by Spoon

QUEEN
by Queen

THIS YEAR'S MODEL
by Elvis Costello

Ruminations

Boy did I have fun with this WO. A lot of muscle thrashing along with some pretty good air instrument playing...LOL! I was pleased with the BB rows and Rack pulls. I'm hoping to get the rack pulls back over 405 with tight form, no bouncy stuff. I did pick some good music for this WO. It all came together, music, lifts, and mind set. I ROCKED this WO.

[bballbrett5]

great stuff. you tryin to match me on bb rows, son? don't even mess

[CM82682]

Solid rack pulls after exhausting the back with some heavy rows.

[deltpecx]

DELTS, BICEPS and TRICEPS

DELTS

Standing Military Press
65x10
85x10
95x10
115x8 for 2 sets

Arnold Press
35x10
40x10
45x8

DB Lateral Raise DTR
25>20>15x10
25>20>15x8
25>20>10x10

BB Front Raises
50x8 for 3 sets

Seated BO Rear DB Raise
30x10
40x10
45x10 for 3 sets

TRICEPS and BICEPS

Lying Tricep Extension
50x10
70x10
80x6 for 2 sets

Strive Preacher Curl
Settings 1,2 and 3
#1 35x10
#1 70x8
#2 70x8
#3 70x8

Seated Dip Machine Pressdown
300x10
315x10
315x8

Standing High FM Curl
(weight for each arm)
20x10
22.5x10
27.5x8

CARDIO
None...running long.

Today's album rotations:
None...lots of chatting between sets...training and stuff.

Ruminations
Trained with a friend today. It was nice to have a spotter. We were running late, chatting too much , so we cut the arm training a bit short. Arms were still worked good and pumped up along with the delts. I felt I had been neglecting my delts by not having a day to target them. Over the last week or so I have been hitting them hard regularly and they are responding well to the thrashings. I need to continue this. Tomorrow is to be an off day.

[VolumeFreak]

Looks like a great workout, bet you had a big pump going

[CM82682]

How do you like the dip machine? Is it the Hammer strength one? I see people using it all the time on these boards but my gym doesnt have one which chaps my ass!