-
Shrug I do..yes!
Deltpecx's Journey; It's Never Too Late. 2 more Over 50s then onto the Over 60s
Most people start competetive bodybuilding when they're in their 20s or 30s.
I got into competing late so I guess I'm going about this butt backwards...
I have decided to train for three shows next year.
This is all tentative and can change on a moments notice.
I won't be as rigid about doing these shows this time round as I was for this past show.
This show last weekend was a Bucket List endeavour.
I never thought going into it I would come out of it LOVING it SO much!
My tentative plan is to do three shows next year.
I will compete in the Over 50s for the first two.
For the third one I will compete in the Over 60's...Wow! Seasoned Citizen territory!
60!..almost mind=blown!
If something happens and I need to drop one or two of them I'll be fine with it.
Feel free to comment with your thoughts and suggestions.
My split will be set up so I can train my legs every 4-5 days.
I'm not sure as to how I will break up my upper body just yet.
I'll wing it the first week or two to find what combination works.
I'm also addding cardio 3 times per week. more if necessary, to help keep the back fat off.
It will be two days on and one off.
Here it is;
Upper
Lower
OFF
Upper
Upper
OFF
Lower
Upper
OFF
Upper
Lower
OFF
Upper
Upper
OFF
Lower
I am reposting the first two weeks of workouts to bring everyone up to speed.
So here's the first workout of the first week:.
Week 1 WO 1
Monday 7/11/11
PECX, BACK and CARDIO
PECX
Low Inline DB Press
30x15
50x8 for 3 sets
Flat DB Press
50x10
60x8
70x6
65x8
Dec DB Press
50x10
60x8
70x7 for 2 sets
Pec Dec
80x12
90x10
100x10
BACK
BB Row
115x10
135x10
185x8
205x8
225x6
DB Row
80x8
90x85
100x6
Reverse Lat Pulldown
100x10
120x10
140x8 for 3 sets
Neutral Grip Pullups
BWx7,8,6
CARDIO
STAIRMASTER
Mode; Fat Burner
Levels: 3-5
Time; 17:00
Cals; 133.8
Total Cals; 133.8
Today's Weight
162
Today's Album Rotation
RUMINATIONS
...and it begins again.
It felt good to lift heavier weight than I have been.
It took me some time to get in the zone to even train.
I guess it was the let down from the adrenaline rush on the weekend.
...363 Days out!!
Week 1 WO 2[/b]
Tuesday 7/12/11
LEGS and CARDIO
QUADS
BB Squat
95x10
115x8
135x8
185x6 for 3 sets
Squat Press
3ppsx10
4ppsx8
5ppsx6
Leg Extension
70x10
90x8
100x7
HAMSTRINGS
DB SLDL
70x10
90x8
100x8
100x6
Single Leg Standing Leg Curl
40x8 for 3 sets
MOO BABIES
Hack Calf
2ppsx15
3ppsx15 for 2 sets
Single Leg Rotary Calf
70x8 for 3 sets
CARDIO
TREADMILL
Speed; 3.0-3.5
Incline: 12
Time; 15:00
Cals; 162.1
Total Cals; 162.1
Today's Weight
163
Today's Album Rotation
RUMINATIONS
The second WO is in the books.
It felt god to be squatting again.
I will slowly and gradually increase the weight on these.
I need to bring up my legs!!!
I'm writing this the day after and my legs are so sore...must have been dem squats.
...362 Days out!!
Week 1 WO 3
Thursday 7/14/11
HAPPY BASTILE DAY
DELTS and ARMS
DELTS
Reverse HS BTN Press
(weight per side)
25x15
35x10
45x8
50x8 for 3 sets
Standing DB Lateral Raise
20x10
25x8 for 3 sets
Seated BO DB Rear Raise
25x15 for 4 sets
Front BB Raise
40x10
50x10
60x8
70x5
FM 1 Arm Lateral Raise
10x10
12.5x8
12.5x7
FM 1 Arm Front Raise
10x12
15x10
12.5x10
FM 1 Arm Rear Raise
10x12
10x10
10x10
TRICEPS
Smith CGBp
95x10
115x10
135x8
145x6
145x6
Inclined BB Tricep Extension
50x10
60x8
60x8
EZ Bar Strap Pressdown
50x10
60x10
70x8
BICEPS
EZ Bar Curl
55x10
75x8
75x7
Seated Inclined DB Curl
25x7
25x8
25x9
EZ Bar Spider Curl
55x8
65x8
65x7
CARDIO
TREADMILL
Speed; 0
Incline: 0
Time; 00:00
Cals;
Total Cals;
Today's Weight
160
Today's Album Rotation
RUMINATIONS
It looks as if the volume is back!
At least for this WO.
I really wanted to hit my delts more than I usually do.
For arms I'll be doing Position Of Flexion style WOs.
I like that as it is very efficient in hitting the biceps and triceps.
It also can be done in a short amount of time...
My morning weight has been hovering between 159 and 163 all week.
Cardio will be done 3 times per week to keep the fat accumulation at bay.
If I start to get a bit fluffy I'll increase it.
...360 Days out!!
Last edited by deltpecx; 08-04-2011 at 03:45 AM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
-
Shrug I do..yes!
Week 2 WO 7
PECX and BACK
PECX
Flat DB Press
40x12
55x10
70x6
for 3 sets
Low Incline DB Press
40x12
55x8
60x5
60x5
Decline DB Press
60x10
80x6
80x6*
70x7
I barely made the 6th rep.
FM High X Over
20x12
25x12
30x10
30x10
I do these with my palms facing down.
BACK
BB Row
135x10
205x8
for 3 sets
DB Row
90x8
100x8
110x6
110x6
Reverse Lat Pullwon
110x10
130x10
150x7
150x7
DB Pullover
60x8 for 3 sets
CARDIO
Speed; 0
Incline: 0
Time; 00:00
Cals; 0
Total Cals; 0
Today's Weight
161.8
Today's Album Rotation
BENEFIT
by Jethro Tull
PULL THE PIN
by Sterophonics
PRETENDERS
by The Pretenders
RUMINATIONS
BB Rows just weren't happening today.
I made up for it with the DB rows.
Overall most of the lifts were increases this time.
Weight shot up to 168 for one day this past week.
Now it's back down.
My son who asked me, the week before my show,
to help him lose the fluff and get in shape.
He bought a new scale tht reads in tenths.
I like it but it's just one more thing to drive me batty.
...weight in tenths....
I still have two cardio sessions to do this week.
I had a stray wild thought today to do the Seven Feathers Show in Oct.
Ok it's gone...LOL!
Macros will be;
C=190, P=180, F=100 Cals 2380.
Next up;
LEGS and ABZ!
...354 Days out from Show 1!!
Week 2 WO 8
LEGS and ABZ
QUADS
BB Squat
135x8
145x8
185x6
205x5
215x4
Squat Press
4ppsx8
5ppsx7
6ppsx5
6ppsx5
Leg Extension
90x10
100x8
110x8
120x8
HAMSTRINGS
DB SLDL
(weight held in each hand)
80x8
100x8
110x7
110x6
Standing Single Leg Leg Curl
50x8
for 3 SLOW sets
MOO BABIES and SOLEUS
Standing Calf Raise
405x10
495x10
495x10
495x10
Seated Calf Raise.....ss......Donkey Calf Raise
90x10.................................BWx10
115x10...............................BWx12
135x8.................................BWx12
THE ABZ
Lying Inclined Leg Raise
15x10
for 3 sets
Standing Rope Crunch
75x10
80x8
80x8
Hyper Ext Bench Crunch......ss......Hyper Extensions
25x12...........................................25 x10
25x12...........................................25 x10
25x12...........................................25 x10
CARDIO
Speed; 0
Incline: 0
Time; 00:00
Cals; 0
Total Cals; 0
Today's Weight
163.2
Today's Album Rotation
PRETENDERS
by The Pretenders
THE CURSE OF BLONDIE
by Blondie
RUMINATIONS
Moved heavier weight than last time.
I'm liking the progression.
Slow and steady.
Legs feel worked.
I'm really liking the DB SLDL.
ABZ are holding up well...
Macros will be;
C=190, P=180, F=100 Cals 2380.
Next up;
Much neede REST DAY.
Just some uber gardening tomorrow.
...353 Days out from Show 1!!
Week 3 WO 9
Saturday 7/23/11
DELTS, ARMS and CARDIO
DELTS
Reverse HS BTN Press
(weight per side)
25x15
45x10
55x6 for 3 sets
Seated Arnold Press
35x10
35x9
35x9
Standing DB Lateral Raise
25x10
for 3 sets
BO Seated DB Rear Raise
35x15
for 3 sets
UG Front BB Raise
50x12
60x10 for 3 sets
TRICEPS
Reverse Grip CGBP
55x12
85x10 for 3 sets
Inclined EZ Bar Tricep Ext.
65x10
70x8 for 3 sets
Straight Arm Kickbacks // Bent Arm Kickbacks
Straight
25x10
Bent
25x10
Straight
25x10
BICEPS
Oly Bar BB Curls
60x10
85x7
85x6
85x6
Seated Inclined DB Curl
30x8
for 3 sets
EZ Bar Spider Curls
55x10
75x6
80x5
85x4
CARDIO
TREADMILL
Speed; 3.0
Incline: 13
Time; 20:00
Cals; 200.7
Total Cals; 200.7
Today's Weight
163.4
Today's Album Rotation
ALADDIN SANE
by David Bowie
SCHOOL OF FISH
by School Of Fish
A DAY AT THE BEACH
by Sonia Dada
RUMINATIONS
Slow paced WO today.
I finally got a cardio session in.
Those BB curls felt real heavy..LOL!
Macros will be;
C=190, P=180, F=100 Cals 2380.
Next up;
Chest and Back
...351 Days
CONGRATULATIONS AUSTRALIA!!
Le Tour de France WIN!!
Aussie, Aussie, Aussie, Oi, Oi, Oi!!
Week 3 WO 10
BACK, PECX and CARDIO
BACK
DB Rows
75x10
100x8
110x8 for 3 sets
Seated UG Straight Bar Strap Row
140x10
160x10
165x8
165x8
HS Iso Row 1 Arm
(weight per side)
90x10
115x10 for 3 sets
PECX
Low Inclined DB Flye
25x12
40x10
45x10
50x8
Flat DB Flye
50x10
50x8
50x8
Declined DB Flye
45x8
for 3 sets
CARDIO
STAIRMASTER
Mode; Fat Burner
Levels: 3-5-6
Time; 22:00
Cals; 184.3
Total Cals; 184.3
Today's Weight
163.4
Today's Album Rotation
RUMINATIONS
I started this WO with Rack pulls.
I was too tired for them so I just went right to DB Rows.
I came home ate and fell asleep on the couch for several hours.
I really needed that nap.
Macros will be;
C=190, P=180, F=100 Cals 2380.
Next up;
Rest Day
...350 Days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
-
ur not ur f*cking khakis
In on the new journey! With everything you learned this year I think 2012 is going to see you bring a whole new package to the stage!
If I might make a suggestion....I would like to see you hitting legs just as frequently as upper body. I think an Upper/Lower/Upper/Lower split would be absolutely IDEAL for you. Lyle McDonald has an excellent bulking routine that I think would suit your needs (improved lower body mass) perfectly.
Here's an overview of the program:
http://jcdfitness.com/2009/01/lyle-m...lking-routine/
And here's an in depth Q&A that answers pretty much any questions you may have about the program:
http://jcdfitness.com/wp-content/dow...outine_FAQ.pdf
-
Shrug I do..yes!
Originally Posted by bwelch1985
In on the new journey! With everything you learned this year I think 2012 is going to see you bring a whole new package to the stage!
If I might make a suggestion....I would like to see you hitting legs just as frequently as upper body. I think an Upper/Lower/Upper/Lower split would be absolutely IDEAL for you. Lyle McDonald has an excellent bulking routine that I think would suit your needs (improved lower body mass) perfectly.
Here's an overview of the program:
http://jcdfitness.com/2009/01/lyle-m...lking-routine/
And here's an in depth Q&A that answers pretty much any questions you may have about the program:
http://jcdfitness.com/wp-content/dow...outine_FAQ.pdf
Thanks Britt.
I'll checkout the links!
The split I listed has me hitting my legs every fourth or fifth day.
I don't take weekends off. I just rotate through the weeks.
All this might be changing in a week or two.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 4 WO 14
7/30/11
LEGS
Quads
Smith Front Squat
25psx8
45psx8 for 3 sets
Deep Hack Squat
1ppsx8
1p25psx8
2ppsx7
2p25psx5
2p25psx4
One Leg Leg Press
1ppsx10
1ppsx10
1p10psx10
1p20psx10
One Leg Leg Ext.
40x10
45x10
50x10
55x10
HAMSTRINGS
DB SLDL
(weight is each DB)
100x8
110x8 for 3 sets
CALVES
Seated Calf Raise...ss....Donkey Calf Raise
90x15.............................BWx12
135x10...........................BWx12
145x10...........................BWx12
145x10...........................BWx12
Rotary Calf
135x12 for 4 sets
CARDIO
Time; 00:00
Cals;
Total Cals;
Today's Weight
163.2
Today's Album Rotation
RUMINATIONS
I'm almost caught up with posting my WOs.
The front squats were prety weak.
As I work them into the rotation they should slowly go up.
I'm liking the DB SLDLs.
I need to try the 115's next time.
Macros will be;
C=160, P=200, F=120 Cals 2520.
Next up;
...344 Days
Week 4 WO 15
8/1/11
CARDIO, DELTS and ARMS
CARDIO
TREADMILL
Spped; 3.0
Incline; 15
Time; 27:11
Cals; 300.5
..later that same day....
DELTS
HS Reverse BTN Press
(weight per side)
25x15
45x10
55x7
555x7
55x6
Seated Arnold Press
35x10
40x8
40x7
40x6
40's it is then...
Leaning DB Lateral Raise
35x10 for 3 sets
UG Front BB Riase
60x10
70x8 for 3 sets
I love this exercise..
TRICEPS
Reverse Grip CGBP
55x12
95x10 for 3 sets
OH Rope Extensions
50x10
60x10
60x10
One Arm Pressdown
30x10 for 3 sets
BICEPS
Seated DB Curl
20x10
30x10
35x8 for 3 sets
FM Low Reverse Curl
(back towards weight stacks)
20x10
25x10
30x10
30x10
Weight for each arm.
I use the double weight stack FM.
EZ Bar Spider Curl
55x10
75x8
85x6
85x5
FOREARMS and BRACHIALIS
DB Hammer Curl
30x10...standing
30x10..seated
30x10...seated
BB Reverse Curl
50x8 for 3 sets
CARDIO
Time; 00:00
Cals;
Total Cals;
Today's Weight
165.2
Today's Album Rotation
SEVEN
by James
WHIPLASH
by James
RUMINATIONS
All caught up now with postings.
This WO looks as if it took a long time ut it went fast.
I was done in 1.5 hrs.
I'll probably be doing morning cardio once or twice a week.
It takes too much time to tack cardio onto the of my regular WOs.
Macros will be;
C=160, P=200, F=120 Cals 2520.
Next up;
...342 Days
Week 4 WO 16
8/2/11
BACK and HYPER CHEST
BACK
Rack Pulls
135x10
225x8
315x8
375x4
375x5
375x5
These felt better as I continued.
DB Row
110x8
110x8
115x7
Seated CG Strap Row
130x10
150x10
170x8
180x7
180x7
Rope Lat Pulldown
50x10
60x10
70x8
70x8
CHEST
Low Inclined DB Flye...ss..Low Inclined DB Press
30x15...............................30x12
for 3 sets
Flat DB Flye...ss..Flat DB Press
35x15...............................35x12
for 3 sets
Declined DB Flye...ss..Declined DB Press
35x15...............................35x12
for 3 sets
CARDIO
Time; 00:00
Cals;
Total Cals;
Today's Weight
163.8
Today's Album Rotation
THE MORNING AFTER
by James
THE BENDS
by Radiohead
RUMINATIONS
I started doing the DB preses for the chest with my palms facing each other.
I find by holding the DBs this way I feel very little in my shoulders.
I also felt my pecx flexing better than the regular way of holding the DBs.
It feltsogoodman.jpg to be lifting heavy again on the rack pulls.
Almost to 4 plates!
Macros will be;
C=160, P=200, F=120 Cals 2520.
Next up;
Legs
...341 Days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Registered User
Just saw this. I'll be sure to pop in once in a while. Looks like your doing a great job on the reverse diet as the weight seems to be pretty much steady for the most part.
And man... how you can keep count at 300+days is crazy. Thats determinations and motivation right there!
Offseason/Reverse Diet Journal:
http://forum.bodybuilding.com/showthread.php?t=136514641
-
Shrug I do..yes!
Originally Posted by FB#35
Just saw this. I'll be sure to pop in once in a while. Looks like your doing a great job on the reverse diet as the weight seems to be pretty much steady for the most part.
And man... how you can keep count at 300+days is crazy. Thats determinations and motivation right there!
LOL! Thanks! I just made sure I didn't go on a food binge after my show. Glad to have you popping in now and then.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
I've called BB.com customer service 3 times and also sent an email regarding the forum and the problems with replying to thread. I will NOT be posting my WOs on here until the replying issues get resolved. It is way too much of a hassle to try and cut and paste my new WOs in the format that appears when I hit the reply button. Oh, and fix the cursor so ii drops a line when I hit the ENTER key...Come on guys and gals!
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Nov. 19
Late, but in! Hopefully the forum gets fixed soon...too many bugs in the new layout
Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
-
Shrug I do..yes!
Week 4 WO 17
8/4/11
LEGS
Squats
115x10
135x8
185x8
215x6
215x5
Squat Press
4ppsx10
6ppsx7
6ppsx7
6p25psx6
6p35psx4
Reverse Hack Squats
3ppsx10
4ppsx7
4ppsx7
4ppsx7
Leg Extension
100x10
120x10
140x10
130x8
120x8*
110x9*
*Held at top.
HAMSTRINGS
SLDL
135x10
225x8
275x6
CLAVES
Standing One Leg Calf Raise
150x12
180x10
185x8 for 3 sets
CARDIO
Time; 00:00
Cals;
Total Cals;
Today's Weight
164.2
[b]Today's Album Rotation
[b]
RUMINATIONS
I did the leg extensions from top half of the rep. This way I kept the quads contracting for the whole set. This was such a pain to edit into my WO format...IT guys/gals..TURN ON THE WYSIWYG editor!!
Macros will be;
C=160, P=200, F=120 Cals 2520.
...339 Days
Last edited by deltpecx; 08-08-2011 at 05:15 PM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Originally Posted by Leprechauns1021
Late, but in! Hopefully the forum gets fixed soon...too many bugs in the new layout
Glad to have you here! I see they still haven't turned on the WYSIWYG button!
Last edited by deltpecx; 08-08-2011 at 05:05 PM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 4 WO 18
8/5/11
ARMS
TRICEPS CGBP 95x15 115x8 135x6 140x6 155x4(+2) 155x2(+2) Inclined EZ Bar Lying Tricep Ext. 65x6 75x6 80x6 85x4(+1) Rope Pressdown Strap 40x10 50x6 60x6
BICEPS EZ Bar Spider Curls 55x6 65x6 75x6 85x4(+1) 90x4(+2) Seated Inclined DB Curl 25x6 35x6 40x3 FOREARMS Reverse Cable Wrist Curl 30x6 35x6 45x6 Kneeling Finger Forearm Curl 25x6 35x6 Reverse BB Wrist Curl 90x10 CARDIO Time; 00:00 Cals; Total Cals; Today's Weight 164.8 [b]Today's Album Rotation [b] RUMINATIONS I'll be training some days with a new partner. He competed in two shows this year. We're doing sets of 6 reps. Increasing the weight on each set until you can't get 6 reps. Then we move to the next exercise. The numbers in (+) are negative reps. Macros will be; C=160, P=200, F=120 Cals 2520. ...338 Days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 5 WO 19
8/6/11
DELTS and TRAPS
Seated DB Press
25x15
30x6
35x6
40x6
45x4
Reverse HS BTN Press
(weight per side)
25x6
45x6
50x6
55x6
57.5x4
Seated DB Lateral Raise
25x6
20x6
15x6
20x6
25x4
Seated BO DB Rear Raise
20x6
20x6
25x6
30x6
UHG Reverse BB Front Raise
40x6
50x6
60x4
TRAPS
BBShrug
135x6
185x6
225x6
275x6
295x6
315x6
365x4
CARDIONone
Today's Weight
164.6
RUMINATIONS
It will take one run through all the exercises to get an idea of what weight to start wiith to get 6 reps to failure. The lateral shoulder work was tough to figure. Trying to lower the DBs slowly, to a count of 5, was really tough even with the 25s.
I didn't cut and paste from a previous WO. I just typed this out on its own typing in all the html codes..arrgh! I hope this formats correctly...LOL!
...337 Days
Last edited by deltpecx; 08-10-2011 at 04:53 PM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Nov. 19
Slow, controlled lateral raises are really tough..I'm actually impressed you could do 25s with a 5sec. count down. Keeping strict form on that movement will definitely have your delts popping soon though!
Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
-
Shrug I do..yes!
Originally Posted by Leprechauns1021
Slow, controlled lateral raises are really tough..I'm actually impressed you could do 25s with a 5sec. count down. Keeping strict form on that movement will definitely have your delts popping soon though!
Well, I was losing control on the bottom of the last couple of reps on that first set. So I dropped down to the 20s. I just have to run through each ecercise to determine my starting weight for each exercise in this routine....Then I'll be banging these WOs out!....
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
19:26
William my friend! I see things have been progressing well in here - what's your weight looking like now that you're a few weeks post contest? Slow incline? You reversing?
Off season with Alberto Nunez.
www.3DMUSCLEJOURNEY.com
Follow me on twitter @mattrepece !
-
Shrug I do..yes!
Originally Posted by wheathins
William my friend! I see things have been progressing well in here - what's your weight looking like now that you're a few weeks post contest? Slow incline? You reversing?
Well Matthew...I just had too....
This morning I weighed in at 166.0! That would be 7.5 lbs. over my showday morning weight of 158.5.
I am reverse dieting. I've been slipping up some nights though. I get so hungry I'll just go and eat something even if it puts me over my macros/cals. It doesn't seem to be doing too much damage as I can still see lots of veins even the calf veins are still visible.
I'm training with a guy I met during the last few weeks of my prep, when I was doing those pre-dawn cardio sessions. He competed in two shows this year. He does sets of 6 reps concentrating on the eccentric portion, for a count of 5 secs., of the exercise. I've trained concentrating on the eccentric portion before but only for one or two exercises not for everything.
Let's just say my legs do not like me walking on them. You'll understand when I post WO 21.
Last edited by deltpecx; 08-11-2011 at 08:04 AM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
WEEK 5 WO 20
8/8/11
PECX
Low Inclined DB Pres
35x12wu
45x6
55x6
60x6
Flat DB Press
45x6
60x6
65x6
70x6
75x4...fail!
Declines DB Press
50x6
55x6
60x6
65x5...fail!
Low Inclined DB Flye
30x6
35x6
40x6
45x6
Flat DB Press
40x6
45x6
50x5...fail!
Declined DB Press
40x6
45x6
55x5...fail!
HS Wide Press
(weight per side)
45x6
90x6
100x3...fail!
CARDIO
TREADMILL
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 222
RUMINATIONS
Failure never felt so good! I tried to take very set to 6 reps.
When I failed at that I moved to the next exercises.
This was the first time through the chest WO doing sets of 6 reps to failure.
I was spotterless.
This made it a bit more tricky as to what weight I could use to accomplish 6 reps.
...335 Days
Last edited by deltpecx; 08-11-2011 at 08:47 AM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
WEEK 5 WO 21
8/9/11
BACK, ABS and QUADS
DEADLIFTS
135x6
185x6
195x6
205x6
BACK
HS High Row
(weight per side)
45x6
70x6
90x6
115x6
140x5...fail!
BB Row
135x6
155x6
165x6
185x6
Straight Arm Pulldown
30x6
45x6
40x6
ABS
Lying Inclined Leg Raise
10x7
10x6
10x6
Roman Chair Situp
BWx6
BW5x6
BW10x6
Standing Side Twisting Crunch
20x6
30x6
40x6
QUADS
Deep Hack Squats
1ppsx6
2ppsx6
2p25psx6
Leg Extension Top Reps
50x6
55x6
60x6
65x6
CARDIO
None
Speed; 0
Incline; 0
Time; 0
Cals; 0
RUMINATIONS
All exercises were done slowly concentrating on the eccentric portion of the lift.
The Roman Chair Situps were done keeping my hips and glutes up off the chair. I concentrated on pulling with my abs.
...334 Days
Last edited by deltpecx; 08-11-2011 at 08:51 AM.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 5 WO 22
DELTS, TRAPS and CALVES...ECCENTRIC TRAINING
DELTS
Seated DB Press
30x15wu
35x6
40x6
45x6
50x6
55x2(+3)
Inclined DB Rear Raise
15x6
20x6
25x6
30x6
35x6
Standing DB Lateral Raise
15x6
20x6
20x6
20x4(+2)
DB Front Raise (3 second hold at top)
10x6
15x4
15x5
TRAPS
BB Shrug (3 second hold at top)
135x6
225x6
315x6
315x6
335x5
CLAVES
Smith Claf Raise
1ppsx15
2ppsx12
2p25psx10
2p25psx10
CARDIO
TREADMILL
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 222.2
RUMINATIONS
This eccentric training is a whole new learning curve for me.
I have to throw out all the weight numbers I'm used to doing and rethink the whole thing.
It is thrashing my body though.
My delts were screaming by the time I finished with them.
Trying to hold such little weight at the top fpr 3 seconds on the front raises seemed it would be a peice of cake.....NOT!
....332 days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 5 WO 232
8/12/11
ARMS...ECCENTRIC TRAINING
TRICEPS
CGBP
95x10wu
135x6
145x6
150x4(+2)
150x4(+1)
EZ Bar Pressdown
50x6
70x6
80x6
85x6
90x5
Seated OH Tricep DB Ext.
50x6
60x6
65x6
70x5
70x5(+1)
BICEPS
Inclined Hanging DB Concentration Curl*
15x6
25x6
30x6
35x6
35x4
Lying EZ Bar Strap Curls
50x6
60x6
65x4(+2)
65x6
Seated Hammer Curls**
15x6
15x6
20x6
FOREARMS
BB Reverse Curl
40x6
40x5
30x6
BB Rear Wrist Curl
45x6
65x6
95x6
Seated Plate Squeeze Hold***
20lbs until fail x 2
CARDIO
Speed; 0
Incline; 0
Time; 0
Cals; 0
RUMINATIONS
*Inc. Hanging Curl was done on an inclined bench, face down. My arms were hanging down along the side of the bench. The DBs were curled as in a spider or concentration curl WITHOUT using the front delt.
**These were done with a 5 second count up and down. Slow up, Slow down.
***I held two 10lb. plates between my fingers in each hand and squeezed until they dropped.
(+) these are negative reps.
Arms were done and pumped!
Next up: Quads and Hamstrings.
....331 days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 6 WO 24
QUADS and HAMSTRINGS...ECCENTRIC TRAINING
QUADS
Squat Press
2ppsx12wu
3ppsx6
4ppsx6
4p25psx6
5ppsx6
5p25psx5
Leg Extension 3 Sec Hold At Top
50x6
90x6
100x6
110x6
Deep Squats
95x6
115x6
115x6
135x5
HAMSTRINGS
Weighted Cable GHRs
40x3
50x4
60x5
60x5
Lying Leg Curl 3 Sec. Hold At Top
60x6
70x6
80x6
DB SLDL
70x6
80x6...DONE!
CARDIO
Speed; 0
Incline; 0
Time; 0
Cals; 0
RUMINATIONS
I finally did deep squats. It took a few sets to get the feel of going to the bottom.
We did these at the end which was probably good for me so I could feel these out.
The GHRs I did while holding the bar to the cable behind the head. The weight helped to bring me back up. it also helped with the resistance going down. Needless to say my legs were toast at the end of this WO!!
Next Up; Chest
....330 days[/QUOTE]
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Nov. 19
Deep squats ftw. How deep were you going with them?
Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
-
Shrug I do..yes!
Week 6 WO 25
CHEST and CALVES...ECCENTRIC TRAINING
CHEST
Inclined DB Press
30x15wu
40x6
50x6
55x6
60x4
60x3(+3)
Flat DB Flye
25x6
30x6
35x6
40x6
50x6
FM CG Squeeze Press 3 Sec Hold
20x6
40x6
30x6
35x5
40x6
Decline Bench Press
135x6
155x5
155x6
165x4
CALVES
Seated Calf Raise
45x12
90x6
115x6
135x5
135x4(+1)
Hack Calf Raise
3ppsx6
4ppsx6
5ppsx6
Today's Weight
169.2
CARDIO
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 217.5
RUMINATIONS
Good chest WO. The squeeze press took a few tries to get it right.
Once I did it hit the mid chest line amazingly!
My weight is steadily going up slowly but surely.
Next Up; REST DAY
....329 days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Originally Posted by Leprechauns1021
Deep squats ftw. How deep were you going with them?
I usually go to parallel or just below that point.
This time I went to the bottom I think all the way..ATG.
I was surprised how good it felt once I got my stance corrected.
I needed a wider stance than I was using.
After the correction I felt like a machine....LOL!
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Shrug I do..yes!
Week 6 WO 25
BACK and QUADS...ECCENTRIC TRAINING
BACK
V-Grip Pulldowns
80x6
110x6
130x6
130x6
150x6
150x5
120x5
WG Front Lat Pulldown 3 Sec. Hold
90x6
100x6
110x6
120x6
130x6
Rack Chins
BWx6
BWx6
25x6
25x5
Rack Pulls
135x6
225x6
315x6
335x6
355x4
QUADS
Reverse Hack Squats
1ppsx6
2ppsx6
2p25psx6
2p35psx6
3ppsx5
Single Leg Extensions
50x6
65x6
70x6
75x6*
*I barely made the 6th rep.
Today's Weight
167.4
CARDIO
Speed; 0
Incline; 15
Time; 0
Cals; 0
RUMINATIONS
We didn't do DLs today. We did rack pulls instead. This was my first time really doing rack chins...interesting.
Next Up; CARDIO and DELTS
....327 days
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
-
Nov. 19
Rack chins feel weird to me..never really felt comfortable with them. Might have to try them out again sometime soon..how did you like em?
Transformation Journal:
http://forum.bodybuilding.com/showthread.php?t=145176171
-
Shrug I do..yes!
Originally Posted by Leprechauns1021
Rack chins feel weird to me..never really felt comfortable with them. Might have to try them out again sometime soon..how did you like em?
They felt strange at first.
I had to remember to keep it focused on my back and not my arms.
Once I got the hang of it (no pun intended) They were OK.
I would do them again but with more weight.
NPC Masters Over 50
2011 - 2nd Place
2012 - 4th Place
"It isn't about winning, it's about doing it."
-Lee-
The New Contest Prep journal for 2012;
http://forum.bodybuilding.com/showthread.php?t=136968813&p=729369983&posted=1#post729369983
ABS are forged in the gym and made visible by what is done in the kitchen.
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