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  1. #751
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
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    Week 26 WO 98


    QUADS, TRICEPS and BICEPS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    QUADS

    Single Leg Hack Squat or Split Hack Squats
    Sledx15
    10psx15
    15psx15
    25psx12
    So little weight...so much burn.

    Reverse Hack Squats
    25psx15
    35psx15
    45psx15
    55psx15

    Leg Extensions
    50x15
    60x15
    75x15
    85x11

    TRICEPS

    Smith CGBP
    55x15
    95x15
    135x15
    155x10

    Incline Lying Triceps Ext.
    40x15
    50x15
    60x12
    60x10

    EZ Bar Pushdowns
    45x15
    50x15
    55x15
    60x13

    BICEPS

    Standing DB Curls
    10x15
    15x15
    20x15
    25x15

    Seated Inclined DB Curls
    10x15
    15x15
    20x10
    These just burned....my biceps...so much fun...

    EZ Bar Spider Curls
    35x15
    40x12
    45x12
    50x10
    full contraction held at top.....squeeze...


    CARDIO
    **Stay tuned for the return of Cardio***...

    Today's Weight

    187.2

    Today's Album Rotation

    PABLO HONEY
    by Radiohead

    THE BENDS
    by Radiohead




    RUMINATIONS

    Much better session than yesterday...energy was high...focus was like a laser.
    Quads were really burning after that little bit of weight...as were my arms.

    Rolling down on track now!
    ...and those thoughts of competing again are bouncing around in my head...for the third day in a row.


    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  2. #752
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 98,695
    BodyPoints: 32035
    Rep Power: 228298
    The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000)
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    2 words

    Volume junkie
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

    www.cellucor.com
    http://www.bodybuilding.com/store/cellucor/cellucor.htm
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

    Workout Log / Offseason Journal:
    http://forum.bodybuilding.com/showthread.php?t=146802513
    Reply With Quote

  3. #753
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
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    Originally Posted by The Solution View Post
    2 words

    Volume junkie

    I've been caught..LOL!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  4. #754
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
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    Week 26 WO 99


    CHEST, BICEPS and ABS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    CHEST

    HS Decline Press
    45x15
    90x15
    115x15
    135x15
    145x11 PR

    HS Wide Press
    90x15
    115x15
    135x11Rep PR
    115x12
    90x15

    Flat DB Press
    30x15
    40x15
    50x15
    60x15
    70x10PR

    FM High Crossover
    10x15
    15x15
    20x15
    25x15
    27.5x15
    30x13

    BICEPS

    BB Curl
    30x15
    40x15
    45x15
    50x9

    EZ Bar Spider Curls
    35x15
    45x15
    50x12

    Seated DB Hammer Curls
    10x15
    15x15
    20x15
    25x12

    ABS

    Roman Chair Crunch
    25x15
    for 3 sets

    Standing Rope Crunch
    30x15
    45x15
    60x15
    70x15
    80x12

    CARDIO
    **Stay tuned for the return of Cardio***...

    Today's Weight

    187.6

    Today's Album Rotation

    KEEP CALM AND CARRY ON
    by Stereophonics

    PULL THE PIN
    by Stereophonics




    RUMINATIONS

    The sessions seen to be getting better and better.
    I'm really getting back into the swing of this.

    I made a few PRs this session for this rep range.
    I'm hoping to keep increasing the poundage each session for most lifts.


    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  5. #755
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Week 27 WO 100


    LEGS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    HAMSTRINGS

    Seated Leg Curl
    105x15
    120x15
    135x15
    150x15
    165x15

    SLDL
    45x15
    95x15
    105x15
    115x15
    135x15

    QUADS

    Leg Press
    2ppsx15
    3ppsx15
    4ppsx15
    5ppsx15

    V-Squat
    45psx15
    70psx15
    90psx12

    Leg Extensions
    60x15
    70x15
    80x15
    90x15

    CALVES

    Hack Calf Raise
    90psx15
    135psx15
    180psx15
    200psx12

    CARDIO
    **Stay tuned for the return of Cardio***...

    Today's Weight

    188.4

    Today's Album Rotation

    HEY MA
    by James

    LAID
    by James




    RUMINATIONS

    This was a short leg WO.
    I had some traegered leg of lamb waiting for me at a friend's house.
    I pushed more weight on most exercises...legs had a good pump.

    The leg of lamb was delicious!



    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  6. #756
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 98,695
    BodyPoints: 32035
    Rep Power: 228298
    The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000)
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    Hey MA and laid for the gains eh?
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

    www.cellucor.com
    http://www.bodybuilding.com/store/cellucor/cellucor.htm
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

    Workout Log / Offseason Journal:
    http://forum.bodybuilding.com/showthread.php?t=146802513
    Reply With Quote

  7. #757
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Week 27 WO 101


    BACK, DELTS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    BACK

    Reverse Lat Pulldown
    70x15
    90x15
    100x15
    120x15
    140x15
    150x10

    DB Row
    55x15
    65x15
    70x15
    75x10.5

    DB Pullovers
    30x15..too light
    35x15
    40x15
    50x12
    I usually do this lying across the bench with my butt as low as I can get it.
    Today I did them lying flat on the bench.

    Seated Strap Row V-Grip
    80x15
    100x15
    110x15
    120x15

    DELTS

    Standing Military Press
    45x15
    65x15
    85x15 PR..barely got 15 reps
    75x10

    Seated DB Lateral Raise
    10x15
    15x15
    25x15
    25x12

    BO Rear DB Raise
    30x15
    45x15
    45x15
    45x15

    Upright DB Row
    30x15
    30x15
    30x15

    CARDIO

    TREADMILL
    Speed: 2.5-3.0
    Incline: 3.0-3.5
    Time: 20 mins.
    Cals: 101.8

    Today's Weight

    186.8

    Today's Album Rotation

    LAID
    by James

    MILLIONAIRES
    by James






    RUMINATIONS

    My weight dropped this morning as I start to tighten up my diet.
    I got a little bit too fluffy for my liking.

    The first cardio session is done. I plan on doing 2 cardio sessions a week.
    I'm doing a three day on one day off split.
    The cardio session is planned, in my head, for the third day of the split.
    I'll increase the time, incline and speed as I go along.

    I did DB Pullovers differently than I usually do.
    I have to say I did like doing them lying flat on the bench..
    I found I could concentrate more on the lats and serratus than having to think about keeping my butt down in the across the bench version.

    Training enthusiasm...HIGH!


    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  8. #758
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Week 27 WO 102


    CHEST, BICEPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    CHEST

    HS Wide Press
    45x15
    90x15
    125x15
    135x15
    145x13
    150x7

    HS Decline
    90x15
    125x15
    135x12.5
    145x9

    Flat DB Press
    40x15
    50x15
    65x15
    70x12

    High Inclined DB Press
    30x15
    35x15
    40x15
    45x13

    BICEPS

    BB Curls
    30x15
    45x15
    55x15..EZ Bar on this set.
    60x9

    Standing DB Hammer Curls
    10x15
    15x15
    20x15
    30x12

    EZ Bar Spider Curls
    40x15
    45x15
    50x13

    CARDIO

    TREADMILL
    Speed: 3.0-3.5
    Incline: 3.5-4.0
    Time: 20 mins.
    Cals: 128.9

    Today's Weight

    186.4

    Today's Album Rotation

    NIGHT BEFORE
    by James

    PLEASED TO MEET YOU
    by James






    RUMINATIONS

    A whole lot of running around and waiting today... I went in for an oil change on the old Volvo and my great mechanic found some things that needed fixing. I came out with three new belts, and new heater valve and hosing. Oh yeah and the oil change. Needless to say it took longer than I planned but the old 940 wagon is running like new again.

    I got home ate and headed out to the gym.

    The WO was great. I pushed more weight this session.
    My biceps were just fried by the end.
    This was the last high rep WO for chest.

    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; LEGS and ABS!

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  9. #759
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
    Rep Power: 6310
    deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000) deltpecx has reached the pinnacle! Best possible rank! (+1000000)
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    Week 27 WO 103


    QUADS, TRICEPS and CALVES

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    QUADS

    V-Squat
    45psx15
    70psx15
    100psx15
    110psx13

    One Leg Hack Squat
    Sledx12
    15psx12
    20psx12
    30psx15

    One Leg Leg Extensions
    30x15
    35x15
    40x15
    50x13

    TRICEPS

    Smith CGBP
    95x15
    135x15
    155x15
    165x15
    175x10

    Flat Lying Triceps Ext.
    40x15
    45x15
    50x15
    60x10

    Dip Machine Press Downs
    210x15
    225x15
    240x15
    255x15
    270x12

    Rope Pull Downs
    30x15
    35x15
    30x14
    25x15

    CALVES

    Hack Calf Raise
    90psx16
    135psx15
    180psx15
    225psx15

    Seated Calf Raise
    90x15
    115x15
    135x15


    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    Today's Weight

    186.2

    Today's Album Rotation

    HOUSES OF THE HOLY
    by Led Zeppelin

    LED ZEPPELIN
    by Led Zeppelin

    LED ZEPPELIN II
    by Led Zeppelin




    RUMINATIONS

    My legs just weren't strong today.
    Every set burned by the last few reps especially the one legged hacks.
    On the last to sets of them I had to take a 30 second break between legs.
    I was happy that I managed to pump out 30pps for 15 reps.

    Since my quads weren't performing well I decided to destroy my triceps. Mission accomplished!
    I did calves so I wouldn't have to do them in the next session with back.

    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; BACK, TRAPS and CARDIO!

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  10. #760
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 98,695
    BodyPoints: 32035
    Rep Power: 228298
    The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000) The Solution has reached the pinnacle! Best possible rank! (+1000000)
    Visit The Solution's BodySpace
    The Solution is offline
    Led Zep. Now that i know what that is LOL!

    Where the BB Squats!!! Kill it
    Good volume as always.
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

    www.cellucor.com
    http://www.bodybuilding.com/store/cellucor/cellucor.htm
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

    Workout Log / Offseason Journal:
    http://forum.bodybuilding.com/showthread.php?t=146802513
    Reply With Quote

  11. #761
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
    Posts: 16,447
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    Originally Posted by The Solution View Post
    Led Zep. Now that i know what that is LOL!

    Where the BB Squats!!! Kill it
    Good volume as always.
    No BB Squats with these high reps...
    BB squats will be making an appearance in the next split, the 8-10 rep split next week.
    Don't expect any big BB squat numbers from me.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
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    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  12. #762
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Cardio has returned for me too! No fun lol. Unfortunately my weight isn't dropping like yours! ugh,
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  13. #763
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
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    Originally Posted by jpfaherty View Post
    Cardio has returned for me too! No fun lol. Unfortunately my weight isn't dropping like yours! ugh,
    Just weighed myself...
    Check back later for today's weight update...

    BTW: I'm actually enjoying the cardio. I keep thinking of the end product
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  14. #764
    Grandpa Yoda deltpecx's Avatar
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    Week 27 WO 104

    Friday 1/18/13

    BACK, TRAPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    BACK

    Seated Strap Row - V-Grip
    80x15
    90x15
    110x15
    130x15
    150x15
    160x15
    180x10 PR
    Gripping V-Grip at top of the handle..see below.

    FLAT DB Pullover
    35x15
    40x15
    50x15
    60x15
    65x16
    70x9

    DB Row
    65x15
    70x15
    75x15

    TRAPS

    BB Shrugs
    135x15
    155x15*
    165x15
    185x15*
    205x15*
    225x15*
    275x10
    *Wide grip...

    Calf Machine Shrugs
    405x15
    420x15
    435x15

    BACK..reprise

    Reverse Lat Pulldown
    90x15
    110x15
    130x12

    TRAPS..reprise

    DB Shrugs
    60x15
    70x15
    80x15

    CARDIO

    TREADMILL
    Speed:3.0-3.5
    Incline:3.0-4.0-4.5
    Time: 20:00 mins.
    Cals: 130.2

    Today's Weight

    Friday;
    187.2....

    Saturday;
    186

    Today's Album Rotation

    LED ZEPPELIN II
    by Led Zeppelin

    LED ZEPPELIN III
    by Led Zeppelin

    LED ZEPPELIN IV
    by Led Zeppelin



    New music being uploaded to the MP3 player today!

    RUMINATIONS

    My weight took a bounce but fortunately this morning, Saturday,
    it has fallen back down to 186. A mini SWOOSH day..LOL

    Last back session I tried holding the V-Grip at the upper portion of the handle.
    To my surprise I felt it hit my lats just where I've been trying to hit them all these many years (slow learner..duh).
    During this exercise I was talking with a friend about shrugging, one of my passions.
    He said he was watching a young guy shrug with a wide grip. He said he tried it and was floored at how well it hit his traps.
    Well being one to always experiment in the gym I tried it. I liked it!

    It goes to show you; You can teach an old dog new tricks...

    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; CHEST and ???! Sets of 8-10 Reps!

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
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    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  15. #765
    Grandpa Yoda deltpecx's Avatar
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    Week 28 WO 105


    Sets of 8-10 reps


    CHEST and DELTS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    CHEST

    HS Wide Press
    45x10
    80x11
    100x10
    115x10
    135x10
    145x10
    160x9
    165x8
    170x5
    90x20
    All warmed up and ready to go!

    HS Decline Press
    90x10
    135x10
    160x8
    165x5
    90x16

    Flat DB Press
    40x10
    50x10
    60x10
    70x10
    80x7
    50x24

    Low Inclined DB Press
    35x10
    40x10
    45x10
    50x10
    ...meh....

    DELTS

    Reverse HS BTN Press
    25x10
    35x10
    45x10
    50x10
    55x10
    60x8
    45x18

    Standing DB Lateral Raise
    10x10
    15x10
    20x10
    25x10
    30x10
    35x10*
    40x7*
    20x20
    *Partial reps

    Seated BO DB Rear Raise
    30x10
    40x10
    50x10
    ..meh...

    DB Upright Row
    30x10
    35x10
    40x10
    45x8PR

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    Today's Weight

    186.2

    Today's Album Rotation

    ARTHUR
    by The Kinks

    EVERYBODY'S IN SHOW-BIZ
    by The Kinks






    RUMINATIONS

    I wasn't liking the BO Rear Raises and the low inclined DB presses.
    They just didn't feel right.
    I think I'll try and change them out.
    Overall I was pleased with this first WO of the 8-10 reps.
    Last night I decided to add a burn out set at the end of some of the exercises. a good decision on my part.

    Not in the mood for cardio today.

    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; LEGS and ??

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  16. #766
    Grandpa Yoda deltpecx's Avatar
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    Week 28 WO 106

    Monday 1/21/13

    Sets of 8-10 reps

    LEGS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    QUADS

    Paused BB Squats
    95x10
    115x10
    135x8
    155x8
    165x6

    Hack Squats
    25psx10
    70psx10
    80psx10
    90psx10
    115psx8
    125psx6

    Leg Extensions
    90x10
    110x10
    130x10
    150x10
    170x6

    HAMSTRINGS

    Seated Leg Curl
    135x10
    165x11
    180x10
    195x9
    210x8

    SLDL
    115x10
    135x10
    155x10
    185x8

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    RECUMBENT BIKE
    Level: 7-9-7
    Time: 25 min.
    Cals: 169

    Today's Weight

    186

    Today's Album Rotation








    RUMINATIONS

    Pretty good leg WO ..for me.
    Two days later, Weds., my quads and glutes are SORE.
    I like the paused BB squats as it helps me get the feel of pushing out of the hole


    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; BACK and TRICEPS

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    Last edited by deltpecx; 01-24-2013 at 06:58 PM.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  17. #767
    Grandpa Yoda deltpecx's Avatar
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    Week 28 WO 107

    Tuesday 1/22/13

    Sets of 8-10 reps

    BACK and TRICEPS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    BACK

    BB Rows
    95x10
    135x10
    155x10
    175x10
    195x10
    205x9
    225x8
    135x20
    These felt so GOOD!
    I forgot how much I LOVE this exercise!

    Seated V-Grip Strap Row
    90x10
    110x10
    130x10
    160x10
    190x8
    200x6
    100x18

    Reverse Lat Pulldown
    110x10
    130x10
    150x10
    170x9
    180x4

    V-Grip Front Pulldowns
    130x10
    140x10
    150x8

    TRICEPS

    CGBP
    45x10
    65x10
    95x10
    115x10
    135x110
    145x6
    95x17

    Inclined Lying Triceps Ext.
    30x10
    40x10
    50x10
    60x10
    70x8

    Straight Bar Pressdown
    45x10
    55x10
    65x10
    70x8

    Dip Machine Pressdown
    225x10
    255x10
    270x10
    285x10
    300x8
    210x20


    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    RECUMBENT BIKE
    Level:
    Time:
    Cals:

    Today's Weight

    185.4

    Today's Album Rotation








    RUMINATIONS

    I love back day!

    That's it enough said!


    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; CHEST, BICEPS and CARDIO

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    Last edited by deltpecx; 01-24-2013 at 07:19 PM.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  18. #768
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
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    Posts: 11,380
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    Originally Posted by deltpecx View Post
    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    [/color][/size][/b]
    I like this!


    PS- Nice pause squats. Great exercise.
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  19. #769
    Chef Bob The Solution's Avatar
    Join Date: May 2007
    Location: Erie, Pennsylvania, United States
    Age: 26
    Stats: 5'7", 185 lbs
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    BodyPoints: 32035
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  20. #770
    Grandpa Yoda deltpecx's Avatar
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    Week 28 WO 108

    CHEST, BICEPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    Sets of 8-10 reps

    CHEST

    HS Decline Press
    45x10
    90x10
    135x10
    145x10
    160x10
    170x8
    175x4

    HS Wide Press
    100x10
    135x10
    160x9
    170x4..partial reps
    100x22

    Low Inclined DB Press
    40x10
    50x10
    55x10
    60x10
    65x8
    40x25

    Flat DB Press
    45x10
    55x10
    65x10
    75x6
    40x25

    BICEPS

    BB Curls
    30x10
    40x10
    50x10
    60x10
    70x6

    Seated Inclined DB Hammer Curls
    15x10
    20x10
    25x10
    30x10
    35x6
    20x20

    EZ Bar Spider Curls
    35x10
    45x10
    55x10
    65x10
    75x5

    CARDIO

    TREADMILL
    Speed: 3.0-3.5-3.0
    Incline: 3.5-4.0
    Time: 25 mins.
    Cals: 157.4

    RECUMBENT BIKE
    Level:
    Time:
    Cals:

    Today's Weight

    186.6

    Today's Album Rotation

    KEEP CALM AND CARRY ON
    by Stereophonics

    ELECTRIC WARRIOR
    by T-Rex





    RUMINATIONS

    Good WO all around.
    I'm excited about tomorrow!
    I plan to start dead lifting.....Yes you read correctly....DEAD LIFTING!

    I'm not expecting anything great. I just have to get my form down again and slowly increase the weight each week.
    My plan is to DL on the days I focus on quads.
    This will allow me to hit my glutes and hammies twice in four days.

    My Mp3 played is on the fritz. It's wasn't showing the new music I uploaded to it.
    I called customer support last night and the guy directed me on how to do a factory restore.
    This morning when I went to check the music..it said the SD card was empty but I could see the files on my computer.
    Yep I called CS again. Now they will be calling me back in a day or two in an attempt to fix it by them accessing it over the internet.....WAY TO MUCH TECHNOLOGY for me....LOL!

    I so glad I saved my old Mp3 player.

    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Nest Up; DL, QUADS and ABS/LOWER BACK

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
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  21. #771
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by jpfaherty View Post
    I like this!


    PS- Nice pause squats. Great exercise.
    It is! It truly is!

    My legs were so sore!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
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  22. #772
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by The Solution View Post
    Someone is on cloud 9 killing it.
    LOL! Thanks Bob!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  23. #773
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
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    Week 28 WO 109

    DEADLIFT, QUADS, ABS and LOWER BACK

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    Sets of 8-10 reps

    DEADLIFT
    95x8
    135x8
    155x8
    185x8
    185x8
    155x8
    These literally winded me....

    QUADS

    Reverse Hack Squat
    45psx9
    90psx10
    115psx10
    125psx10
    135psx10
    160psx10
    180psx8

    Split Hack Squats
    Sledx8
    10psx8
    20psx10
    35psx10

    Leg Extensions
    70x10
    100x10
    130x10
    160x10
    190x10

    ABS

    Standing Rope Crunch...ss...Ball Crunch
    50x10>BWx10
    60x10>25x10
    75x10>25x10
    85x10>25x10

    Decline Sit Ups
    BWx10
    15x10
    20x10

    Roman Chair Crunch
    BWx10
    15x10
    20x10
    25x10

    LOWER BACK

    Hyper Extensions
    BWx10
    25x10
    35x10
    40x10

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    RECUMBENT BIKE
    Level:
    Time:
    Cals:

    Today's Weight

    185.8

    Today's Album Rotation

    SILK TORPEDO
    by The Pretty Things

    HOT WIRED
    by





    RUMINATIONS

    The DL session went very well.
    I was surprised at how winded I was after each set.


    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Next Up; BACK and DELTS

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  24. #774
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    It is easy to stuff our faces and watch tv

    Just sayin!
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

    www.cellucor.com
    http://www.bodybuilding.com/store/cellucor/cellucor.htm
    http://www.facebook.com/Cellucor

    Team Inov8 Elite Performance

    Workout Log / Offseason Journal:
    http://forum.bodybuilding.com/showthread.php?t=146802513
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  25. #775
    Average Gym Rat JPlevell's Avatar
    Join Date: Jun 2010
    Location: Wisconsin, United States
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    Originally Posted by The Solution View Post
    It is easy to stuff our faces and watch tv

    Just sayin!
    lol. This! I would love doing that ahah

    Haven't posted in a while deltpex, looks like things are going great for ya!
    Reply With Quote

  26. #776
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Stats: 5'10", 179 lbs
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    Originally Posted by The Solution View Post
    It is easy to stuff our faces and watch tv

    Just sayin!
    ..but who would do such a thing?
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  27. #777
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Originally Posted by JPlevell View Post
    lol. This! I would love doing that ahah

    Haven't posted in a while deltpex, looks like things are going great for ya!
    The other JP returns.

    How's things going for you?
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  28. #778
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Week 28 WO 110

    BACK and DELTS

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    Sets of 8-10 reps

    BACK

    HS Iso High Row
    45x10
    70x10
    80x10
    90x10
    115x10
    135x10
    145x10

    DB rows
    50x10
    65x10
    75x10
    85x10
    95x10

    Flat DB Pullovers
    50x10
    65x10
    75x10
    80x10

    Standing Rope Pulldown
    35x10
    45x10
    55x10
    60x8

    DELTS

    Standing Military Press
    45x10
    55x10
    65x10
    75x10
    85x10
    95x6

    Standing DB Lateral Raise
    15x10
    25x10
    30x10
    40x10..partial reps
    30x10..partial reps
    15x20

    Seated Arnold Press
    30x10
    25x10
    20x10

    Inclined Prone DB Rear Raise
    25x10
    35x10
    45x10
    55x10
    keeping the tension on the rear delts and not squeezing the traps

    CARDIO

    TREADMILL
    Speed:
    Incline:
    Time:
    Cals:

    UPRIGHT BIKE
    Level: 7-9-10-7
    Time: 25 mins.
    Cals: 185

    Today's Weight

    185.8

    Today's Album Rotation

    THE BOY WITH NO NAME
    by Travis

    FUNERAL
    by Arcade Fire





    RUMINATIONS

    Back and delts are fried.


    Lifting enthusiasm......STILL HIGH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Next Up; HOUSE CLEANING CARDIO, CHEST and ?

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    Last edited by deltpecx; 01-26-2013 at 07:35 PM.
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  29. #779
    Grandpa Yoda deltpecx's Avatar
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    Week 29 WO 111

    CHEST, TRAPS and CARDIO

    ***For exercises using DBs***
    The weight is the weight of each DB.

    ***For HS exercises***
    The weight is the weight on each side

    Sets of 8-10 reps

    CHEST

    HS Wide Press
    35x10
    45x10
    90x10
    115x10
    135x10
    160x10
    170x8
    175x5

    Smith Inclined Press
    95x10
    115x10
    135x10
    145x4
    This was bothering my should.
    I should have started lighter and worked up slower.

    Seated Rotary Pres
    50x10
    70x10
    100x10
    115x10
    145x10
    145x10
    145x10
    40x20 set at#2
    40x10 set at #3
    ..see below..

    TRAPS

    BB Shrugs
    135x10
    185x10
    225x10
    295x10
    315x10
    365x5

    Rope Face Pulls
    30x10
    35x10
    40x10
    50x10

    CARDIO

    TREADMILL
    Speed: 3.0-3.5
    Incline: 3.0-3.5-4.0
    Time: 30:04 mins
    Cals: 190.1

    UPRIGHT BIKE
    Level:
    Time:
    Cals:

    Today's Weight

    186.2

    Today's Album Rotation

    A TAB IN THE OCEAN
    by Nektar

    CLIMBING
    by Mountain





    RUMINATIONS

    This WO was not going well until the end.
    I just couldn't get into it.
    It was meh.
    The cardio was actually the only part I enjoyed.

    TECHNOLOGY MIRACLE!

    Last THURS. the CS guy had me make a Google account on my mp3 player so I could download a new media player form the internet. I did this. I had to search the web for a media player..yeah right..me...not happening!
    I figured I would just wait for the call back on Fri. or Sat. and let that CS person walk me through it.

    I never got a call back from customer support about my mp3 player problem.
    Last night I decided to turn it on just to see if it the media player was still not working.
    If it was still down I planned to be on the phone Mon. AM.
    When I turned it on it was STILL ON and CONNECTED TO THE INTERNET!!
    I disconnected it from the internet and opened the media player and much to my surprise it was there and working.
    How the **** did that happen!!
    Anyway I am one happy music lover!
    Off to continue uploading music!

    Lifting enthusiasm......MEH!
    Cardio enthusiasm......HIGH!
    Dieting enthusiasm.....MODERATE!

    Next Up; LEGS

    It REALLY was easy not going to the gym..

    ?? WEEKS ? DAYS OUT...!!
    WHEN WILL THE SHREDZ APPEAR!?

    She approached with her hand extended. I stepped back as she said; "I just want to shake your hand. You are amazingly gorgeous."
    As she walked away she touched my right biceps.

    "It isn't about winning, it's about doing it."
    -Lee-

    1st Place Masters Over 60 Bodybuilding 2014

    Off Season log;
    Grandpa Yoda's Quest For Bigger Quads:
    http://forum.bodybuilding.com/showthread.php?t=162913211&p=1266508301#post1266508301
    Reply With Quote

  30. #780
    Registered User Rypt1's Avatar
    Join Date: Mar 2011
    Location: Chippewa Falls, Wisconsin, United States
    Age: 38
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    That definitely was some technology miracle. Crazy how technology works one minutes, breaks the next and then works again the next. Gotta get that lifting enthusiasm up a bit. I see some crossfit in your future
    My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683

    Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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