Deltpecx's Journey from Surgery to Stage

**deltpecx** · 04-14-2011, 10:19 AM

I've been running a training log in Derek's Section for 2 years.
I decided to move it over here since I am now 13 weeks out from my first competition.
I plan to compete in the Oregon State BB CHampionship on July 9.

This will catch you up to speed as to how I came to this point;

PREQUEL:
Back in August of 2009 I met a young guy, Lee, 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 Lee!

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.

Here's the link to my original thread;
http://forum.bodybuilding.com/showth...70091&page=103

**deltpecx** · 04-14-2011, 10:20 AM

Week 43 WO 204

Weds. 4/13/11
Shredzville here I come.

QUADS, DELTS and FOREARMS

QUADS

BB Squat
115x10
135x10
185x8
205x8
225x6

Deep Hack Squat
1ppsx12
2ppsx8
2ppsx8
2ppsx8
3ppsx5

RF Raises
25x10
3 sets each leg.

DELTS

Seated DB Press
30x12
40x12
60x6
60x7
50x8

FM Cable Lateral Across Chest Stretch
15x10
3 sets left and right

Standing DB Lateral Raise with Drop Sets
25x10
30x8>25x8>15x8
30x8>25x6>15x8

Inclined Prone DB Rear Raise
30x10
30x15

FOREARMS

Hammer Curl.......ss........Standing BB Wrist Ciurl
35x10................................70x10
35x10................................70x10
35x10................................80x10

CARDIO
Speed; 0
Incline; 0
Time; 0 mins.
Cals; 0

Today's Album Rotation

NEON BIBLE
by Arcade Fire

THE CURSE OF BLONDIE
by Blondie

Today's Weight

176.5..another NEW PREP LOW!

Looks as if I might be getting ahead of schedule.
Schedule is for 176 this Sunday.

RUMINATIONS

We did squats today.
My left knee was abit tweeky so I kept it light.
Not that I squat a lot of weight.
After the two warm up sets it was feeling OK.

I decided to go lower, past parallel, on the hacks.
I wanted to see how this would feel on my knees.
I kept the weight light.
It felt fine and it really hit the upper quads.

I skipped leg extensions.
I didn't want to aggravate the knee.
The RF raise once again just fried my quads.

I've been experimenting with not going to full ROM on chest and delts.
I want to keep the tension on the muscles.
I did the DB presses like this.
I only pressed the DBs up halfway.
The 60's were too heavy for me to do this way.

This is working well with the chest and delts.
My chest is still sore form Monday's chest WO.
I also think the way I've been doing the DB flyes is just thrashing my pecx.

Tomorrow;
Rest and Shaving for the test tanning on Friday!

53 Days into prep...

...13 Weeks Out!!......

**bwelch1985** · 04-14-2011, 10:27 AM

IN!!!

you gotta post some starting pics DP! we wanna see the transformation from start to finish brother!

**CM82682** · 04-14-2011, 10:28 AM

Ill be here!

**deltpecx** · 04-14-2011, 10:30 AM

Originally Posted by bwelch1985

IN!!!

you gotta post some starting pics DP! we wanna see the transformation from start to finish brother!

Haha! You guys and pics...LOL!

I'm getting the test tan tomorrow so maybe I'll post one or two..

Originally Posted by CM82682

Ill be here!

Hi Craig!

**FB#35** · 04-14-2011, 10:37 AM

In on this.

I like this new location. Less clicking involved to find it!

**deltpecx** · 04-14-2011, 10:50 AM

Ok I give..LOL!

Here are the most recent pics.
These were taken at the start of this prep 2/25/11

From 1/25/11

**deltpecx** · 04-14-2011, 10:51 AM

Originally Posted by FB#35

In on this.

I like this new location. Less clicking involved to find it!

Glad to have you along.

**tonsti** · 04-14-2011, 11:54 AM

very cool!!

**tsajdak** · 04-14-2011, 11:54 AM

Woo hoo, I'm in.

**deltpecx** · 04-14-2011, 08:52 PM

Originally Posted by tonsti

very cool!!

Originally Posted by tsajdak

Woo hoo, I'm in.

Glad to have yous guys along!

**deltpecx** · 04-15-2011, 08:37 PM

Week 43 WO 205

Shredzville here I come.

HAMDTRINGS, MOO BABIES and TRAPS

HAMSTRINGS

SLDL
135x10
225x8
275x8
315x6
335x5
335x5

Lying Leg Curl
100x10
120x10
140x7
140x7
140x6

CALVES

Hack Calf Raise...ss...Seated Calf Raise

4ppsx10
5ppsx10......................115x10
5ppsx10......................115x10
5p25psx10...................115x10

TRAPS

BB Shrug
135x12
225x15
225x15
225x15
275x10

DB Shrugs Drop Sets
90x10>80x10>70x10
90x8>80x8>70x8

CARDIO
Speed; 3.0
Incline; 9.0
Time; 20:15 mins.
Cals; 160

Today's Album Rotation

MP3 player had a dead battery.

Today's Weight

177.5 lbs.

RUMINATIONS

I trained with Tinycalf today.
I felt pretty good about this WO.
I increasd the weight on the SLDLs added some little plates.
I'm feeling the shrugging in my traps now.
Walking funny when I first standup to walk.

The test tanning has been postponed until tomorrow afternoon.
Tinycalf and I think we might be able to take some progress pics Monday.

Tomorrow;
Chest, Biceps and Abs and test tanning.

55 Days into prep...

...13 Weeks Out!!......

**deltpecx** · 04-16-2011, 09:05 PM

Week 44 WO 206

Shredzville here I come.

PECX and BICEPS

PECX

Decline BP
115x15wu
135x10wu
155x10
165x10 for 3 sets.*

Low DB Incline Flye
30x10wu
40x10fs
45x8 for 3 sets
DBs brought across chest at nipple level.

Decline DB Flye
40x10fs
50x8 for 3 sets

Flat DB Press
50x10
60x10 for 3 sets*
*Presssed only halfway up.
Kept the tension on the pecs.

BICEPS

Midrange

EZ Bar Curl
55x8
75x8
85x8
100x6 for 3 sets

Stretch

Seated Incline DB Curl
30x8 for 3 sets

Contraction

EZ Bar Spider Curl
55x8
65x8
75x6
75x6
75x5

CARDIO
Speed; 0
Incline; 0
Time; 0 mins.
Cals; 0

Today's Album Rotation

MODERN LIFE IS RUBBISH
by Blur

LEISURE
by Blur

Today's Weight

177 lbs.

RUMINATIONS

Trained solo today.
My pecs are getting nice and sore from the way I've been working them on presses and flyes.
The half reps are keeping the tension on the pecs and not throwing it onto the front delts and triceps.
After these and the low cheest crossing flyes my pecs are done.

The test tanning went well.
It took about an hour.
Danny has an artists eye so he was being very meticulous with the application.
He was making sure there weren't any streaks and blotching.
I took a shower a little afterwards and it all washed down the drain..LOL

Sorry now tanned progress pics will be coming.
Just the plain old pinkish ones.

Tomorrow;
Not sure yet. It will be either Quads, Delts and Forearms or Back, Triceps and calves.

56 Days into prep...

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

**deltpecx** · 04-17-2011, 02:39 PM

Week 44 WO 207

Shredzville here I come.

BACK and TRICEPS

BACK

Rack Pulls
135x10
225x10
315x8 for 3 sets

BB Row
135x10
225x8
245x6 for 3 sets

Seated CG Row Drop Sets
180x8
220x8>190x8>160x8
220x6>190x6>160x6

TRICEPS

Smith CG BP
95x10
135c10
185x6 for 3 sets

OH Rope Tricep Extension Drop Sets
50x10
50x10>40x10>30x10
55x8>45x8>35x8
60x6>50x6>40x6

Dip Machine Pressdowns Drop Sets
300x8>255x8>210x8
315x8>270x8>225x8
330x8>285x8>240x8

CARDIO
Speed; 3.0-3.3
Incline; 10
Time; 20:00 mins.
Cals; 181.6

Today's Album Rotation

LEISURE
by Blur

FIREBALL
by Deep Purple

YUI ORTA
by Ian Hunter and Mick Ronson

Today's Weight

176.5 lbs.

RUMINATIONS

I had my carb refeed yesterday.
Weight dropped .5 lbs this mornin..

I wasn't feeling into the WO when I got to the gym.
I was feeling kinda sluggish.
Once I got to the first set of drop setss I was rollin.
So I did some more drop sets to get this thing done!

I liked the weight and rep progressions I did on the triceps exercises.
Tris were pumped when I finished.

Tomorrow;
Rest!!!

57 Days into prep...

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

**blrhoover** · 04-17-2011, 02:43 PM

This is a very interesting story, inspiring.

**deltpecx** · 04-17-2011, 02:46 PM

Originally Posted by blrhoover

This is a very interesting story, inspiring.

Thanks for dropping by..
I can't wait to see the final chapter...LOL!!

**deltpecx** · 04-18-2011, 06:33 AM

During this prep I wrote all my weekly weight loss goals on my calender. My target has been to lose at least 1 pound per week. Somehow in my head I got ahead of myself and the calender. I thought today I should be 175 lbs. as of yesterday. Therfore I was thinking this coming Sunday I would need to be 174 lbs.

All last week I've been thinking this way. In fact when I het 176.5 last Weds. I thought I was even getting ahead of my schedule.

Over the past few days I've been weighing myself before I go to bed just to see how much I drop overmight...yeah did I mention I can get pretty anal with this..LOL!
Last night I weighed 178 lbs. before bed. That meant I put on 1.5 lbs. after yesterday's half day refeed. Not bad! I went to bed thinking I would drop at least 3 lbs. and wake up at 175.5lbs. Then I would only need to lose 1.5 lbs. by Sunday to get back on schedule....

I woke up today all excited as I stepped on the scale I looked down only to see...176 lbs. Well, I thought, t least I dropped .5 lbs from yesterday morning and 1.5 lbs overnight. I guess I'll take that.

Then I went to write it on the calender and as I was, I looked at Sunday's, yesterday's, goal weight. I had to get my glasses to make sure what I was seeing was what I was seeing.. Low and behold the goal weight for yesterday was ...176.....idiot!
So as of this morning I am on schedule and life is good...not that it wasn't before this trip into anality but it is much more stressfull...

Tread slowly through the mind games!

**co1e_train** · 04-18-2011, 06:51 AM

IN! show them how we do!!

**fltallpaul** · 04-18-2011, 07:04 AM

Great to see you with a prep journal. Looking forward to following along.

**MoEcho** · 04-18-2011, 07:07 AM

WOOOOOOOOOO! So in for this!!

**deltpecx** · 04-18-2011, 05:34 PM

Originally Posted by co1e_train

IN! show them how we do!!

Originally Posted by fltallpaul

Great to see you with a prep journal. Looking forward to following along.

Originally Posted by MoEcho

WOOOOOOOOOO! So in for this!!

Yeah! Thanks for following guys!!

**coloBB** · 04-18-2011, 05:42 PM

in on this man. Looking forward to the final result!

**deltpecx** · 04-19-2011, 03:59 PM

Week 44 WO 208

Shredzville here I come.

QUADS and DELTS

QUADS

Hack Squat...ss....Reverse Hack Squat
2ppsx10 2 sets
3ppsx8...................3ppsx6
3ppsx6...................3ppsx6
3ppsx6...................3ppsx6

Deep Smith Front Squat
95x10
115x8
115x8

Leg Extension
110x8
130x8
130x8
130x6>110x4>90x4
Quads were done!

DELTS

Seated DB Press
30x15
45x10 for 3 sets

Standing DB Laterai Raise..with Up Sets/Drop Sets
15x10>20x8>30x6
30x8>20x6>15x6
15x10>20x8>25x6

Prone Inclined Rear DB Raise
30x15 for 3 sets

BB Front Raise
40x15
60x8 for 3 sets

CARDIO
Speed;
Incline;
Time;
Cals;

Today's Album Rotation

YUI ORTA
by Ian Hunter and Mick Ronson

PACKED
by The Pretenders

Today's Weight

176 lbs.
Slowly going down!

RUMINATIONS

I've been experimenting with drop sets and today I tried a superset
on the hack squat. I barely got the last two reps on the rev. hacks for each set.
My quads were toast.
I think I just found my favorite way to thrash my quads.
If this doesn't add some size I just might give up...

But I wasn't finished with my quads yet.
I went as low as I could on the front squats.
The leg extensions were powered up and slowly lowered with a squeeze at the top.
OK! now my quads were done!

Nothing too special about the delt work.

I'll be doing cardio and abs later with Danny.

I'm tweeking the split a bit.
I need to bring up my quads and pecx.
I'll be training each one every 4 days through this prep.

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.
http://forum.bodybuilding.com/showth...hp?t=133534463

Tomorrow;
Chest and Biceps.

59 Days into prep...

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

**deltpecx** · 04-19-2011, 04:06 PM

Originally Posted by coloBB

in on this man. Looking forward to the final result!

Glad to have you along!

**CHRIS925** · 04-19-2011, 04:11 PM

DUDE. You got a log! HellZ yea.. KILL it man

You've got some real muscle to reveal brotha

Glad you tried out those curls! I'm always throwing in random things here and there and sometimes they end up being staples! Never know till you try right?

Another one for your tricep days would be (I logged this too).. Incline Reverse Grip Straight-bar Skull Crushers ! Long ass name lol but the tricep burn is ridiculous and the forearms get a burn so bad they'll be on fire for days after........

**deltpecx** · 04-19-2011, 04:17 PM

Originally Posted by CHRIS925

DUDE. You got a log! HellZ yea.. KILL it man

You've got some real muscle to reveal brotha

Glad you tried out those curls! I'm always throwing in random things here and there and sometimes they end up being staples! Never know till you try right?

Another one for your tricep days would be (I logged this too).. Incline Reverse Grip Straight-bar Skull Crushers ! Long ass name lol but the tricep burn is ridiculous and the forearms get a burn so bad they'll be on fire for days after........

Thanks!

I saw the reverse grip skulls in your log.
I'll give them a try too.
My forearms could use the extra work!

**nads786** · 04-19-2011, 04:39 PM

WTF

your avi makes you look in your 20s!

**deltpecx** · 04-19-2011, 04:47 PM

Originally Posted by nads786

WTF

your avi makes you look in your 20s!

Thanks nads!

Haha! Bodybuilding it is all illusion..

**Bnizzle163** · 04-19-2011, 04:51 PM

It's about time you put a thread in this section

IN!

**deltpecx** · 04-19-2011, 05:45 PM

Originally Posted by Bnizzle163

It's about time you put a thread in this section

IN!

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

Welcome aboard champ!

Thread: Deltpecx's Journey from Surgery to Stage

Thread Tools

Search Thread

Deltpecx's Journey from Surgery to Stage

Similar Threads

COTA's JOURNEY FROM FAT TO FIT...FIT TO STAGE READY

TRI's Journey from "EDDY" to the stage

The beginning of my journey from 290lbs

Recovering from surgery...

Bookmarks

Bookmarks

Posting Permissions