Grandpa Yoda's Quest for Bigger Quads..Do or Do Not! There is no try!

[jpfaherty]

You competed like 3 weeks ago and you want to mini-cut already?
no no no!!!

This.

Just slowly work the weight up to 175ish and just maintain. Mini-cutting right after a comp doesn't make sense. You don't need to get your weight too high but there's absolutely no benefit to keeping your weight super low if you want to make long term progress.

[The Solution]

This.

Just slowly work the weight up to 175ish and just maintain. Mini-cutting right after a comp doesn't make sense. You don't need to get your weight too high but there's absolutely no benefit to keeping your weight super low if you want to make long term progress.

Zing... Have to take control of the post-show rebound, raise metabolism, and also your hormone levels from long term dieting. If you are gaining too fast that is your own call due to increases in kcals, but trying to limit yourself after a show is not always the most optimal things to do. Just from a coach perspective as i have seen from so many like Layne, Shelby and countless others i could list a book about.

[deltpecx]

Week 3 WO 14


LEGS

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



HAMSTRINGS and QUADS

Lying Leg Curls
70x10
120x10
140x9
140x8

SLDL
135x12
185x10
225x10

Leg Press
90psx20
135psx15
180psx10

V-Squat
90psx15
115psx12
115psx15

DB Lunges
20x12*
25x12
*reps per leg

CALVES

Hack Calf Raise
90psx25
135psx15
135psx15
135psx15

Seated Calf Raise
115x20
115x20
115x20

[b]Standing Calf Raise[/]
345x15
360x15
375x12

CARDIO

Upright Bike

Levels:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

170.4......


TODAY'S ALBUM SELECTION

PLEASED TO MEET YOU
by James






RUMINATIONS

I've done this leg WO before but I never set any base numbers for it.
Today I set the numbers.

I was supposed to do 3 sets of lunges but my knee was feeling it.
Other than that my knee is feeling pretty good.

Next up; BACK, CHEST and CARDIO

[deltpecx]

Week 3 WO 15

Thursday 7/24/14

BACK and CHEST

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



BACK

BB Rows
95x15
135x12
185x8
195x8
200x6
200x6
200x6
185x12

DB Row
80x10
110x8
115x6
155x6
115x6

UHG EZ Bar Seated Row
70x12
110x10
130x8
150x8
150x8

Rope Lat Pulldown
60x10
70x7
70x7
70x7

CHEST

HS Incline Press
35x15
55x10
75x8
85x8
95x7
95x7
95x7

Flat DB Press
40x12
65x10
75x8
75x8
75x8

Decline DB Press
50x10
60x10
60x10
60x10

CARDIO

Upright Bike

Levels:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

171......


TODAY'S ALBUM SELECTION

PRESENCE
by Led Zeppelin

QUIT DREAMING AND GET OFF THE BEAM
by Bill Nelson




RUMINATIONS

I've been babysitting my oldest grandson so my training sessions have been shortened.
No Cardio...I miss my cardio.


Next up; DELTS and ARMS

[deltpecx]

Week 3 WO 16

DELTS< TRICEPS and BICEPS

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



DELTS

Standing OHP
45x10x2
55x10
65x10
75x8
95x6
100x4

Seated DB Press
35x10
40x10
45x8
50x6

Standing DB Lateral Raise
20x10
25x8
25x8
25x8

UHG BB Front Raise
45x10
50x10
60x8
60x8
60x8

Reverse HS BTN Press
35x10
55x8
60x8
70x6

TRICEPS

CGBP
45x15
65x12
95x10
115x8
115x8
115x8

One Arm X-Chest Pulldown - Strap Station
25x10
30x8
30x6
30x6

Double Strap Grips Pressdown - Palms Facing*
35x10
30x10
40x10
50x10
60x10

BICEPS

BB/EZ Bar Curls
60x10
75x8
90x7
95x4
95x4

Standing DB Hammer Curl
30x8
40x8
45x6
45x6

CARDIO

Upright Bike

Levels:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

169......


TODAY'S ALBUM SELECTION

HOUSE MUSIC...





RUMINATIONS

* This is a new one.
I used two strap handles and held the with my palms facing each other.
I then presses down and flexed the triceps at the bottom.
My glutes and hamstrings are killing me from the last leg WO.
Every time I get up from sitting I walk like an old man....
No cardio until these guys feel better.
Hopefully I can get some cardio in tomorrow.


Next up; CHEST, QUADS and POSING

[JPlevell]

Grandpa's workouts are looking solid!

Sorry.. If I missed it, ( haven't been able to read these logs much) but how do you feel mentally about gaining weight?

[deltpecx]

Grandpa's workouts are looking solid!

Sorry.. If I missed it, ( haven't been able to read these logs much) but how do you feel mentally about gaining weight?

As long as I am not getting too fluffy it's OK.
I do prefer to be shredded.
I want to slowly gain weight with minimal fat gain.
I don't want to be at the fluffy 189 pounds I was when I began this last prep on 12/29/13.
It's too much work to cut all that off.

[deltpecx]

Week 3 WO 17

QUADS and CHEST

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

HYPER DAY

QUADS

ATG Hack Squats
Sledx10
25psx15
25psx15
25psx15
35psx12
35psx12
45psx10

Leg Press
45psx20
90psx20
115psx120
115psx20
115psx20

Leg Ext.
50x20
60x20
65x20
70x20

CHEST

HS Wide Press
55x25
100x20
135x17
150x9
150x10
115x16
Increase in weight over last Hyper Day.

HS Decline
120x20
135x20
150x15
155x10
Increase in weight over last Hyper Day.

Flat DB Press
50x20
60x15
70x15
Increase in weight over last Hyper Day.

FM Flye
10x25
20x25
25x16

Seated Machine Press - Drop Sets
130x10>110x10>90x10
150x10>130x10>110x10
170x10>150x8>130x8
180x8>160x7>140x6

CARDIO

Upright Bike

Levels:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

169.4......


TODAY'S ALBUM SELECTION

HOUSE MUSIC...





RUMINATIONS

Weight increases on the chest exercises except the FM flyes.
The Hack Squats I did by going all the way down and then repped them out going only 1/2 to 3/4 of the way up.
This kept the tension on the quads and my knee felt fine.
The pump was real!

I think this is the first time I did a true hyper rep leg day.
This will be done again!

I decided to give my knee one more day of rest before I start cardio again.
It's all good as my weight has been hanging around 169 the past two days.

I'm thinking of posing every other week. I don't have any shows planned, I do want the practice and I really need to get stuff done around my house, painting, gardening, etc.
It will also save on gasoline..LOL!


Next up; BACK, ..?... and CARDIO

[JPlevell]

I bet you got a good pump with all that!! Good work!!

[deltpecx]

Week 3 WO 18

Sunday 7/27/14

BACK, TRICEPS and CARDIO

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

HYPER DAY

BACK

D-Handles Front Lat Pulldown
80x15
100x15
100x15
100x15

BB Row
95x15
115x15
135x15
155x15
185x12

HS High Iso Row
90x20x3

V-Grip Seated Row
100x20
110x15x3

Rope Lat Pulldown - Drop Sets
60x8>50x8>40x8
55x8>45x8>35x8

Smith Shrugs
115x20
135x20
155x15x3

Reverse Pec Dec
30x20
40x20
50x15

TRICEPS

Flat Lying BB Triceps Ext.
40x25x3

One Arm Pressdown
20x15
20x20
25x15

Double Strap Grip Pulldowns
30x20x3


CARDIO

Upright Bike

Levels:10
Sprints:
Time: 10:00
Cal: 82

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

170.2......


TODAY'S ALBUM SELECTION

HOUSE MUSIC...





RUMINATIONS

Solid hyper day.
I only did 10 min. of cardio to feel out my knee.
It felt fine so I'm good to go.



Next up; CHEST, DELTS and CARDIO

[jpfaherty]

Lots of row work, I like it! Thick back time

[deltpecx]

Lots of row work, I like it! Thick back time

Working on bringing everything up not just the quads and pecs.

A whole new Grandpa Yoda is in the works...

[dogg74]

Cant Wait!!! I feel the Power!!!!

[The Solution]

Working on bringing everything up not just the quads and pecs.

A whole new Grandpa Yoda is in the works...

Can't bring everything up if you have thoughts of mini-cuts so soon after a show!!!

[deltpecx]

Week 4 WO 19


BACK, TRICEPS and CARDIO

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



CHEST

Decline BP
95x15
135x10
185x10
195x7*
195x8
195x8
*2 rep increase.

HS Wide Press
100x12
145x10
165x6
165x6
165x6*
*5 pound increase

Low Inclined DB Press
50x12
70x6x3*
*5 pound increase

FM X-Over Shrug
10x12
15x12
20x10
20x10
20x10

DELTS

Seated Arnold Press
30x10
40x8
45x5*
40x7
*5 pound increase but a bit heavy today.

Partial DB lateral Raise
40x10
45x10
50x10
50x10

Seated BO DB Rear Raise
30x15x3

UHG Front BB/EZ Bar Raise
50x10
60x10
70x8

Weighted Pushups
45x20
45x14
45x12

CARDIO

Upright Bike

Levels:10 - 12
Sprints: 3 @ 12 for 2 min.
Time: 20:00
Cal: `83

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

172.2......


TODAY'S ALBUM SELECTION

BENEFIT
by Jethro Tull





RUMINATIONS

My quads were so pumped when I got off the bike.
My knee felt fine.
Some weight increases this week on a few lifts.
I screwed up the progression on the Decline BP.
I should have jumped to 200 pounds.
The HS Wide Press felt strangely light with 165ps.

Seated Arnold Presses..hnnng!



Next up; CHEST, DELTS and CARDIO

[deltpecx]

Can't bring everything up if you have thoughts of mini-cuts so soon after a show!!!

We will see....

[offroadatv200]

Im in!

[deltpecx]

Im in!

Welcome!

[deltpecx]

Week 4 WO 20


LEGS and TRICEPS

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



QUADS and HAMSTRINGS

Lying Leg Curl
70x12
130x10
150x8
150x8

SLDL
135x10
195x8
245x9
245x9

Squat Press
90psx20
145psx15
190psx10

V-Squat
90psx10
115psx10
115psx10

DB Lunge
20x10*
30x10
30x10
*each leg

CALVES

Hack Squat
135psx20
180psx20
180psx15
180psx15

Seated Calf Raise
125x20x3

Standing Calf Raise
360x20
375x17
375x17

TRICEPS

Smith CGBP
75x20
95x20
95x20

OH Triceps Rope Ext.
35x20
40x20
40x20
40x20

Rope Pulldown
50x15
50x15
55x14

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

170.2......


TODAY'S ALBUM SELECTION

JUST LIKE THIS
by Mick Ronson





RUMINATIONS

Weight increases on some lifts.
My knee feels fine.



Next up; REST DAY then BACK, BICEPS and CARDIO

[deltpecx]

Week 4 WO 21


BACK, BICEPS and CARDIO

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



BACK

BB Row
135x12
190x10
200x8
205x8
215x6*
215x6
215x6
*15# increase

DB Row
90x10
115x8*
115x8
115x8
*2 rep increase

Straight Bar UHG Seated Row
120x10
150x8
150x8
150x8

Rope Lat Pulldown
65x10
70x10
75x7*
75x6
75x6
*5# increase

BICEPS

EZ Bar Curl
60x10
80x8
90x7
90x6
90x7

Standing DB Hammer Curl
35x8
45x6
40x6
35x6

One Arm Cable Hammer Curl Across Chest.
25x12
30x12
40x10
45x8

BB Reverse Curls...ss...BB Wrist Curl
40x10
40x10//10x15
40x10//40x15

CARDIO

Upright Bike
Level:10
Level 12 two times for 3 min.
Sprints
Time: 20:00
Cal: 182

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

170.6......


TODAY'S ALBUM SELECTION

YOU GOTTA GO THERE TO COME BACK
by Stereophonics

YOU'RE NEVER ALONE WITH A SCHIZOPHRENIC
by Ian Hunter




RUMINATIONS

I had to switch my off day so today became back day.
More increases in lifts.
My weight is still hovering around 170 which is good.

Next up; REST DAY then CHEST, DELTS and POSING

[deltpecx]

Week 4 WO 22


CHEST, DELTS and POSING

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

HYPER DAY

CHEST

HS Wide Press
70x25
120x20
140x17
150x12
150x12
150x12*
*1 set and 2 rep increase

HS Incline Press
60x20
70x20
80x12*
80x13*
80x10
* rep increase

HS Decline Press
125x12
140x15
155x9
155x10

Flat DB Press
55x19
65x12
65x11
65x10

DB X-Over Shrug
30x20
35x20
35x20
35x17

DELTS

Seated DB Press
25x25
35x20
35x20
35x17

Standing DB Lateral Raise
20x15x3

DB Upright Row..ss..BB Upright Row
40x10//55x10
40x10//55x10*
* 10 and 5 pound increase

Rope Face Pulls
45x20
55x20
65x20*
* 5 pound increase

CARDIO

Upright Bike
Level:
Level
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

171......


TODAY'S ALBUM SELECTION

ALL HOURS
by Ivy

AQUALUNG
by Jethro Tull





RUMINATIONS

Yesterday was an off day from lifting.
A total rest day.
I ate 3100+cal. and my weight today was only 171.
So me increases in weight and reps today
Also some drops in reps and weight.
The most noticed one was with the flat DB press.
65 pounds was the max today.

Next up; LEGS..Hyper

[deltpecx]

Week 4 WO 23

Sunday 8/3/14


LEGS and TRICEPS

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.

HYPER DAY

QUADS, HAMSTRINGS and CALVES

ATG Hack Squat
25psx15
35psx15
35psx15
35psx15*
45psx15**
*3 rep increase, 1 set increase.
**5 rep increase

Leg Press
90psx20
125psx20
125psx20
125psx20*
*10 pound increase

Leg Extension - Contraction Held 2 sec.
60x20
70x20
80x15x3*
*10 pound increase

Seated Leg Curl
105x20
120x20
135x15x3
These will be my base weights that I'll increase.

MOO BABIES

Standing Calf Raise
345x25
375x20
375x20

TRICEPS

Cable Rope Pressdown*
60x25
80x20
80x16
80x15

One Arm X-Chest Pulldown*
20x15
25x20
30x25*
* 10 pound increase

Straight Bar Pressdown*
120x10
150x10
150x9

* All the above exercises were done on the 3 pulley cable station.
The actual weight is about half the weight on the Strap station.

CARDIO

Upright Bike
Level:
Level
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

172.2......


TODAY'S ALBUM SELECTION

BLENDER
by Collective Soul

DISCIPLINED BREAKDOWN
by Collective Soul





RUMINATIONS

A really good hyper day for legs.
Increases all around.
We started using the 3 pulley cable station.
I usually use the two pulley strap station.
The numbers for these exercises will have to be my starting base weights.
Except for the One Arm Pulldown.

Not to bad for a Sunday at the gym..

Next up; BACK!

[deltpecx]

Week 5 WO 24

BACK!

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



BACK!

BB Row
135x15
200x8
210x8
220x8*
220x7*
220x7*
*10 pound increase.

Standing HS Iso Row
90x12
135x8
160x8
160x8
160x8

Reverse Lat Pulldown
130x8
150x8
180x6
180x6
180x6

Straight Arm Pulldown
55x10
60x8
60x8
60x8

LOWER BACK

Hyper Extension
45x10x3

TRAPS

BB Shrug
135x10
225x10
315x6
315x6
315x6

FM Shrug - Single Weight Stack
120x10
160x10
200x8
200x8
200x8

Seated BO Rear Raise - Traps Focus
35x10x3

CARDIO

Upright Bike
Level:
Level
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

170......


TODAY'S ALBUM SELECTION

DREAMS
by Whitest Boy Alive

EVEN IN THE QUIETEST MOMENTS
by Supertramp

One of the most beautiful compositions from the late 1970's






RUMINATIONS

Back only today.
It was nice to get a solid trap session done.

Next up; Rest Day!

[jpfaherty]

Weight seems to be stable around 170 and strength is pretty good. Seems like a good spot for you

[deltpecx]

Weight seems to be stable around 170 and strength is pretty good. Seems like a good spot for you

Thanks!

Haha!
I have to laugh at this.
I was just thinking that yesterday....
Because there are other functions that are performing better too..

[deltpecx]

Week 5 WO 25

Wednesday 8/6/14

CHEST , DELTS and CARDIO

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

***For HS exercises***
The weight is the weight per side

***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.



CHEST

HS Wide Press
45x15
115x10
150x10
170x7
180x5
180x5*
*I haven't pushed 4pps in a long time.

Decline BP
90x10
185x9
195x8
195x7
195x6

Low Inclined DB press
55x12
70x6
65x6
60x8
60x8
60x8

Low Inclined DB Flye
30x15x3

DELTS

Seated Arnold Press
25x10
35x8
35x7
35x8

Partial DB Lateral Raise
30x12
30x15x4

Standing DB Lateral Raise
15x10
15x12
15x12

CARDIO

Upright Bike
Level: 10
Sprints
Time: 20:00
Cal: 163

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

173......


TODAY'S ALBUM SELECTION

LE PETITE MORT
by James








RUMINATIONS
This WO sucked..LOL!

I had a protein bar on the way to the gym.
It sat in my stomach the whole WO and made me feel like crap.

Anyway it is my birthday so my TP took me for an after training birthday breakfast at a French restaurant..everything was much better after some eggs, sausage, potatoes, squash, rye toast, a fruit tart and coffee.


Next up; LEGS!

[jpfaherty]

Happy Birthday Granpa

[deltpecx]

Happy Birthday Granpa

Thank you!

Party today!

[The Solution]

Happy bday buddy!!!

[deltpecx]

Happy bday buddy!!!

Thank you, Chef!