Deltpecx's Journey from Surgery to Stage

**annemarie_DJ** · 04-19-2011, 06:36 PM

And now things are gettin' serious ! I'm in ! July 9 !!! Woooo - It's going to fly by - just warning ya ! I also enjoyed your intro message. Gave me chills and and renewed inspiration and motivation. You are living life to the max. NO REGRETS!! And thanks for reminding... it's not about winning - it's about doing !!!

**Warrior9** · 04-20-2011, 05:41 AM

A little late, bout time you gotta log going

In!

**deltpecx** · 04-20-2011, 07:45 AM

Week 44 WO 208 Part II

Shredzville here I come.

Tuesday..4/19/11..PM

ABS and CARDIO

ABS

It is time to whip these puppies into shape!!

Reverse Seated Crunch
60x12 for 3 sets

Captain Chair Leg Raise
10x12 for 4 sets

Standing Rope Crunch (strap)
50x12
60x12
65x12
70x12

Weighted Repping Planks
25x10
25x10
35x7

THEY'RE BACK!!!

Windshield Wipers
(Total number of full sweeps)
10, 7*, 7
* this set I did slowly.
One second hold at the lowest point.
B-R-U-T-A-L!!!

CARDIO

IT'S BACK!!
THE STAIRMASTER
Speed; 50 steps/min
Incline;
Time; 15 mins.
Cals; 128

Today's Album Rotation

PARKLIFE
by Blur

Today's Weight

176 lbs.
Slowly going down!

RUMINATIONS

Trained with Danny.
Another cardio sesion, The Stairmaster.
My quads were screaming on this thing.
I was able to get to 15 mons.
After the first ten minutes I finally was feeling 'comfortable'.
The second of three cardio sessions for this week is done!
Only one more to go on Thursday.
I fully expect a weight drop Weds. morning.

NEXT; Chest and Biceps

59 Days into prep...

...12 Weeks Out!!......

**deltpecx** · 04-20-2011, 07:50 AM

Originally Posted by annemarie_DJ

And now things are gettin' serious ! I'm in ! July 9 !!! Woooo - It's going to fly by - just warning ya ! I also enjoyed your intro message. Gave me chills and and renewed inspiration and motivation. You are living life to the max. NO REGRETS!! And thanks for reminding... it's not about winning - it's about doing !!!

Glad I could help keep you motivared.

I'm actually starting to really look forward to this.
Not so much trepidation anymore.

Those words of wisdom; "It's not about winning. It's about doing it."
are not mine they're from my young training partner and fellow competitor, Lee.

**deltpecx** · 04-20-2011, 07:51 AM

Originally Posted by Warrior9

A little late, bout time you gotta log going

In!

LOL! yeah I can be slow about things sometimes.
Glad to have you along!

**deltpecx** · 04-20-2011, 04:41 PM

Week 44 WO 209

Shredzville here I come.

PECX and BICEPS

PECX

Decline BP
115x15wu
115x15wu
135x10wu
165x10
185x8
205x6
205x6

Low Incline BP...in the power rack...
115x10
115x8
135x8
135x7

Low Incline DB Flye
35x8 for 3 sets

Flat Db Flye
30x10
35x8
40x8
40x10

BICEPS

Oly BB Curl
65x10
65x10*
75x8*
85x8*
85x6*
* These were done as half reps.
The top half of the curl.
This kept constant tension on the biceps.

Seated Incline DB Curl
30x8
35x6
35x6

EZ Bar Spider Curl
55x10
75x8
75x8

CARDIO
Speed;0
Incline; 0
Time;0
Cals; 0

Today's Album Rotation

WRONG WAY UP
by Brian Eno and John Cale

A RUSH OF BLOOD TO THE HEAD
by Coldplay

Today's Weight

175.5 lbs.
YEAH baby!

RUMINATIONS

Chris925 mentioned in his log 1 arm BB curls.
He suggested I give them a try.
I did a test run with the 20 and 30lb. BBs.
I'll be repping these out tomorrow.
Well I was pressed for time (no pun intended)
so I didn't get to through these one arm BB curls into the rotation today...next time Chris!

I was able to go a bit heavier on the declines.
I think it shot me for the rest of the chest WO.
All the chest stuff felt heavy today for some reason.
My training partner mentioned about the top half rep BB curls.
We gave then a try and was I blown away.
It just isolated the bicep.

My weight dropped again.
Sunday's target weight is 175.
So I am almost there!!

Tomorrow;
Hammies, Traps and calves

60 Days into prep...

...12 Weeks Out!!......

**Bnizzle163** · 04-20-2011, 05:12 PM

Originally Posted by deltpecx

Haha! Yeah, I guess I'm just slooooooow..

Welcome aboard champ!

Awww shucks, now I'm blushing

These next 7 weeks are going to fly by, then the last 5 will seem like an eternity! Looking forward to following along.

**Stoner90** · 04-21-2011, 10:56 AM

Alright. I am here following as well. Watching contest preps are so exciting, probably more so since I am prepping too.

**deltpecx** · 04-21-2011, 02:08 PM

Week 44 WO 210

Shredzville here I come.

HAMMIES, TRAPS and MOO BABIES

HAMMIES

DB SLDL
50x10wu
75x10
100x8
110x8
110x8..PR

Seated Leg Curl
135x10
165x10
195x6>165x8>135x10
195x6>165x8>135x8

TRAPS

BB Shrug
135x10wu
225x10wu
315x6*
315x8
315x10
335x8 for 2 sets
* Wardrobe failure...one of the Versa Grips gave way.....BANG!!!

Smith One Arm Shrug
95x10
135x10 for 3 sets

EZ Bar CG Upright Row
55x10 for 3 sets

MOO BABIES

One Leg Standing Calf Raise
135x12
165x10 for 3 sets

Rotary Calf Raise
90x12
90x20 for 3 sets

CARDIO
Treadmill
Speed;3.0-3.5-3.7-3.8
Incline; 10
Time;15:24
Cals; 141

Today's Album Rotation

GOING DEAF FOR A LIVING
by Fischer Z

http://www.youtube.com/watch?v=BLy6UH2hZLQ

SEVEN
by James

WHIPLASH
by James

Today's Weight

176 lbs.

RUMINATIONS

My weight popped back up to 176 this morning.
It did that last week.
It dropped on Weds. then jumped back up on Thurs.
That sent me into MindGames 101. Thinking I was getting behind schedule.
It will drop by Monday and be right on track.

Nothing too exciting today except when my Vesa Grip gave way.
All of a sudden I was holding the BB with one hand as the other side slammed into the pins.
I just shook my head...picked up the VG and got back to it!...LOL!

Tomorrow;
REST!

61 Days into prep...

...12 Weeks Out!!......

**deltpecx** · 04-21-2011, 02:09 PM

Originally Posted by Stoner90

Alright. I am here following as well. Watching contest preps are so exciting, probably more so since I am prepping too.

Stoner in the house!

Welcome!

**Sean15782** · 04-21-2011, 02:22 PM

Did the Versa Grip actually tear off, or did slip off the bar? Big weights on the DB SLDL, I love those!!!

**Warrior9** · 04-21-2011, 02:23 PM

Originally Posted by deltpecx

Week 44 WO 210

Shredzville here I come.

HAMMIES, TRAPS and MOO BABIES

HAMMIES

DB SLDL
50x10wu
75x10
100x8
110x8
110x8..PR

Seated Leg Curl
135x10
165x10
195x6>165x8>135x10
195x6>165x8>135x8

TRAPS

BB Shrug
135x10wu
225x10wu
315x6*
315x8
315x10
335x8 for 2 sets
* Wardrobe failure...one of the Versa Grips gave way.....BANG!!!

Smith One Arm Shrug
95x10
135x10 for 3 sets

EZ Bar CG Upright Row
55x10 for 3 sets

MOO BABIES

One Leg Standing Calf Raise
135x12
165x10 for 3 sets

Rotary Calf Raise
90x12
90x20 for 3 sets

CARDIO
Treadmill
Speed;3.0-3.5-3.7-3.8
Incline; 10
Time;15:24
Cals; 141

Today's Album Rotation

GOING DEAF FOR A LIVING
by Fischer Z

http://www.youtube.com/watch?v=BLy6UH2hZLQ

SEVEN
by James

WHIPLASH
by James

Today's Weight

176 lbs.

RUMINATIONS

My weight popped back up to 176 this morning.
It did that last week.
It dropped on Weds. then jumped back up on Thurs.
That sent me into MindGames 101. Thinking I was getting behind schedule.
It will drop by Monday and be right on track.

Nothing too exciting today except when my Vesa Grip gave way.
All of a sudden I was holding the BB with one hand as the other side slammed into the pins.
I just shook my head...picked up the VG and got back to it!...LOL!

Tomorrow;
REST!

61 Days into prep...

...12 Weeks Out!!......

12 Weeks out! nice. This is when time starts to slowww down . LOL you want it to get there so bad but it just doesnt come

**deltpecx** · 04-22-2011, 07:28 AM

Originally Posted by Warrior9

12 Weeks out! nice. This is when time starts to slowww down . LOL you want it to get there so bad but it just doesnt come

Come to think of it..It does seem to be dragging a bit...

Ahh thanks!..

**kcjoynt** · 04-22-2011, 07:57 AM

Well, for some reason I got unsubbed to your other log.... but, I'm in on this one!

**deltpecx** · 04-23-2011, 07:39 PM

Week 45 WO 211

Shredzville here I come.

QUADS and DELTS

QUADS

Hack Squat......ss.....Reverse Hack Squat
1ppsx12......................1ppsx10
2ppsx8........................2ppsx8
3ppsx6........................3ppsx6
3p10psx6.....................3p10psx6
3p10psx6.....................3p10psx6
Shear torture.

Deep Smith Front Squat
115x6
125x6
135x6
145x6

Leg Extension Drop Sets
130x8>110x6>90x6
30 reps Drop Sets
130x11>110x8>90x5>70x6
130x15>110x8>90x4>70x3
..more torture...

DELTS

HS BTN Press
(weight per side)
45x10
70xFAIL*
55x8 for 3 sets
60x8
70x6
*This was pinching my upper left arm.
Once I got really warmed up it was OK.

Seated DB Lateral Raise Drop Sets
20x10
25x10
30x6
30x6>25x6>20x6
30x6>25x6>20x6

Seated BO Rear DB Raise
30x15
35x15 for 2 sets

CARDIO

Speed;
Incline;
Time;
Cals;

Today's Album Rotation

JUST LIKE THIS
by Mick Ronson

THE BOY WITH NO NAME
by Travis

Today's Weight

175 lbs...BITTA BING BITTA BOOM!

RUMINATIONS

Refeed day!
I went to a friend's for dinner.
Pulled pork loin and cheese mashed potatoes.
Yeah I counted the macros..with a guesstimate.
IIFYM...eat it

I ate less this morning and afternoon to make room for this.

Stepped on the scale this morning and I saw 175.
One day ahead of schedule...

Quads were toast after the leg extensions.
My TP said he used to do 30 rep drop sets on the leg ext.
So we did it...OH! the agony.
ya gotta love it.

I trained delts solo.
I wanted to see if I could do 30lb Dbs seated with good form.
They went up well so I used that to start the drop sets.

I don't know what was gong on with my arm on the HS BTN presss.
Once I warmed up the 70 lbs went up nicely.
It must have been too big of a jump from 45 to 70.

Note; lock ego in car.

Tomorrow;
PECX and BICEPs.
I plan to try, no DO, Chris' one arm BB curls.
Should be fun!

63 Days into prep...

...11 Weeks Out!!......

**deltpecx** · 04-23-2011, 07:40 PM

Originally Posted by kcjoynt

Well, for some reason I got unsubbed to your other log.... but, I'm in on this one!

Well you're here now and thats what matters!
Glad to have along, KC!

**CHRIS925** · 04-23-2011, 08:11 PM

Pulled pork & cheese mashed potatoes?! I can't see that even fitting any sort of macros (high fat!!) Watch those "guesstimates" brotha! 11 weeks out is crunch time.. make sure to stay on top of it even on refeeds

Lovin' the in depth logging man.. Strong lifts and nice consistent weight loss

Jelly of the 175 weigh in.. or even the 176 at this point.. I think we're both shooting for a show within a week of eachother!

**deltpecx** · 04-23-2011, 08:24 PM

Originally Posted by CHRIS925

Pulled pork & cheese mashed potatoes?! I can't see that even fitting any sort of macros (high fat!!) Watch those "guesstimates" brotha! 11 weeks out is crunch time.. make sure to stay on top of it even on refeeds

Lovin' the in depth logging man.. Strong lifts and nice consistent weight loss

Jelly of the 175 weigh in.. or even the 176 at this point.. I think we're both shooting for a show within a week of eachother!

Thanks Chris!

I process carbs badly.
This diet I've been using higher fat so I'm not too worried.
I've been dropping a pound a week and I seem to be holding
onto my muscle better than I did last summer on my dry run prep diet.

I've done relatively little cardio.
This past week I started a more frequent cardio schedule.
I'll be hitting the cardio at least 3 times per week.

**CHRIS925** · 04-23-2011, 08:29 PM

Originally Posted by deltpecx

Thanks Chris!

I process carbs badly.
This diet I've been using higher fat so I'm not too worried.
I've been dropping a pound a week and I seem to be holding
onto my muscle better than I did last summer on my dry run prep diet.

I've done relatively little cardio.
This past week I started a more frequent cardio schedule.
I'll be hitting the cardio at least 3 times per week.

Awesome man.. just lookin' out

that's what we're all here for, right? Who am I to say to change things up if the weight loss is consistent and there's minimal muscle loss if any? Don't fix somethin' that's not broken... glad to hear you're goin' at it hard.. no stoppin' now

**deltpecx** · 04-23-2011, 08:36 PM

Originally Posted by CHRIS925

Awesome man.. just lookin' out

that's what we're all here for, right? Who am I to say to change things up if the weight loss is consistent and there's minimal muscle loss if any? Don't fix somethin' that's not broken... glad to hear you're goin' at it hard.. no stoppin' now

Dude, I knew where you were coming from on that and I really appreciate your support.

I'm just glad I took the time last summer to test run this dieting stuff.

**MoEcho** · 04-24-2011, 08:59 AM

Happy Easter!!

**deltpecx** · 04-24-2011, 09:47 AM

Thanks Mo!
Same to you!

**Bnizzle163** · 04-24-2011, 11:20 AM

Dropping weight. Very little cardio. Yourdoingitrite/10.

Happy Easter!

**deltpecx** · 04-24-2011, 04:50 PM

Week 45 WO 212

Shredzville here I come.

CARDIO, PECX and BICEPS

As chocolate bunnies were being devoured in the wee hours of the morning
somewhere in the Pacific Northwest it was time for:

CARDIO!!
Stairmaster
Steps/min; 50-55
Time; 11:10 mins.
Cals; 110

Treadmill
Speed; 3.0-3.5
Incline; 11-12
Time; 11:10 mins.
Cals; 120

...several hours later that same day.....

PECX

Decline BP
115x12wu
115x10wu
165x10
185x8
203x7
215x6
225x4

Low Incline DB Flye
30x10
40x8
40x10
40x10
45x6..fun set

Flat DB Press
45x12
60x10
85x6
85x6>45x8>35x10

BICEPS

Standing EZ Bar Curl...Drop Sets
55x10
95x6>75x6>55x6
95x8>75x8>55x8
95x6>75x8>55x10*
Curled from 90 degrees at the elbow to the shoulder.
Bar never went below 90 degrees.
This kept the tension on the biceps for the whole movement.
*The 10 reps sets were shear torture.

Seated Incline DB Curl
35x6 for 3 sets

Seated Concentration Curl
30x10
35x6 for 2 sets

BONUS BICEPS ROUND

One Arm BB Curl
(each arm)
30x8
40x5..OH! how heavy was that!*
30x8
30x8
* spotted on last 2 reps

BONUS BICEPS ROUND FUN SET

One Arm BB Curl Repped from 90 deg to top
30x7

CARDIO
Speed;0
Incline;0
Time;0
Cals; 0

Today's Album Rotation

KILL THE MOONLIGHT
by Spoon

REMAIN IN LIGHT
by Talking Heads

LOW BUDGET
by The Kinks

Today's Weight

176 lbs...up one pound from refeed yesterday.

I weighed myself when I returned from the gym this afternoon.
The scale read...176...it must be stuck....LOL

RUMINATIONS

I felt strong on the declines so I just kept adding little plates until I got to 225.
I could only get 4 good reps so that was that...feltgoodman.
My TP and I did a straight forward chest WO except for the last set of Db presses.
We wanted to open the biceps WO with some nice drop sets.
It was a good decision.

I wasn't to thrilled with the supported conc. curls.
I just don't seem to be avle to hit the biceps well on this.

We almost forgot Chris' one arm BB curl.
I can only say...WOW!
Both of us agreed we liked this better than DB curls.
We liked how the it makes the forearms work by stabilizing the BB!
These just focused it all on the biceps and forearms.

I tried curling the 40 lbs. BB but it was just a bit too heavy.
We agreed a 35 pounder would be ideal.

Thanks Chris!

Tomorrow;
BACK and TRICEPs.

64 Days into prep...

...11 Weeks Out!!......

**deltpecx** · 04-25-2011, 01:44 PM

Week 45 WO 213

Shredzville here I come.

BACK and TRICEPS

BACK

Rack Pulls
135x8wu
225x6wu
315x8fs
365x5
385x5
405x5
415x5

T Bar Row Old School Style
3px8
4px8
5px5
6px2

UHG Front Pulldown
160x8>130x8>100x8
170x6>140x8>110x8*...fail!
180x6>150x5>120x4.5**...fail again!
* This was supposed to be 10 reps
**I could only get the bar half way down.

Rope Lat Puldown
50x10
60x8
65x8

TRICEPS

Decline CGBP
115x8
135x8
155x8

OH Standing Rope Extension
50x12
55x12
60x12
65x8

Dip Machine Seated Tricep Pressdown
330x6>300x6>270x6
330x6>285x6>240x6
240x8>255x6>330x3
DONE!

CARDIO
Speed;0
Incline;0
Time;0
Cals; 0

Today's Album Rotation

Today's Weight

176 lbs...holding steady after the 1.5 day refeed..

RUMINATIONS

I decided to try something a bit different today.
Instead of staying at one weight for the working sets
I did a steady progression of weight for each set.

I tried 6 plates on the tbar rows.
I was able to get two good reps but that was it.
I also used the handle position Jeff Rodriguez uses.
It worked much better than the handle position I was using.
Brett posted a video of this in his log.

The last set of drop sets on the tricep pressdowns was killer.
I barely was able to get the 3 final reps.

I'm thinking of changing this split.
It's very difficult to get 3 body parts done in a timely manor.
I'm leaning towards one major body part a day with a minor one on some days.
I'm just tossing this around in my head as of now.

Something along theses lines:
Day1 Chest
Day2 Quads and calves ??
Day3 Back with traps
Day4 OFF
Day5 Arms and calves
Day6 Hammies and Delts
Repeat...

Tomorrow;
REST.

65 Days into prep...

...11 Weeks Out!!......

**IronResolution** · 04-27-2011, 05:20 AM

Half your age and a quarter your strength.
I salute you.

The clock is ticking for both of us.
GAME TIME!

**deltpecx** · 04-27-2011, 07:04 AM

Originally Posted by IronResolution

Half your age and a quarter your strength.
I salute you.

The clock is ticking for both of us.
GAME TIME!

Thanks!

Haha!...you just get better with age...just like cheese, casseroles and muscle maturity....LOL!

Yeah, today marks 10.5 weeks out.

**ConLaV** · 04-27-2011, 08:10 AM

Hey man, looking strong!

we're both about 11 weeks out... what show are you planning on doing?

**deltpecx** · 04-27-2011, 09:08 AM

Originally Posted by ConLaV

Hey man, looking strong!

we're both about 11 weeks out... what show are you planning on doing?

The Oregon State...and you?
Thanks for stopping in here!

**deltpecx** · 04-27-2011, 03:47 PM

Week 45 WO 214

Shredzville here I come.

HAMMIES, TRAPS and MOO BABIES

Hamstrings

DB SLDL
(weight of each DB)
70x10
100x10
115x6 for 3 sets..PR!

Leg Press High Foot Placement
(Total number of plates*)
4px10(2pps)
7px10
9px10
12px8(6pps)
*My TP didn't add a plate to the one side
on the third and fourth sets.

Good Mornings
95x8
115x8 for 2 sets

Seated Leg Curl Drop Sets
195x8>165x6>135x8
210x6>180x6>150x6

TRAPS

BB Shrug
225x10
315x10
365x6
405x6

Smith One Arm Shrug
135x8
155x6
160x6
165x6

CG EZ Bar Upright Row
55x10
65x8
65x8

CALVES

Single Leg Standing Calf Raise
150x10
165x10
165x8

Lying Leg Press Calf Rasie
100x12
200x10
200x10

CARDIO
Treadmill
Speed;3.0-3.3-3.5
Incline; 14
Time;20:21
Cals; 233

Today's Album Rotation

STRANDED
by Roxy Music

SCHOOL OF FISH
by School Of Fish

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

HOT FUSS
by The Killers

Today's Weight

175.5 lbs...........

RUMINATIONS

All the power cages and the one squat rack were being used.
I had to DBs for the SLDLs.
Got a PR that was cool.
We kept a good pace and got to all three body parts.

My weight is back in the 175s. It should stay there and then drop in a day or two.
I'll be doing more cardio probably 3 sessions a week.
One will be early morning....YAWN!

I haven't been working my abs regularly..yes it is true..

So I'll be working them back into the rotation.
Most likely after the AM cardio session.

Tomorrow;
Chest and Biceps.

67 Days into prep...

...10.5 Weeks Out!!......

...

Thread: Deltpecx's Journey from Surgery to Stage

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