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

**The Solution** · 09-16-2014, 05:39 PM

Kcals closing in on 3,000? VERY nice....

**deltpecx** · 09-17-2014, 02:52 PM

Week 11 WO 55

BACK and DELTS

***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.

CONSTANT TENSION

BACK

BB Row
45x15
155x10
210x10
220x8
220x8
220x8*
*5 pound increase

HS High Row
145x10
155x10
155x10
155x10*
*5 pound increase

WG Front Pulldown
150x10
185x10
185x8
185x6*
*5 pound increase

V-Grip Seated Row
160x10
180x8
180x8
180x8*
110x20
*10 pound increase

DELTS

Smith BTN Press
25x20
45x20
55x15
65x12
75x10
75x10
75x10

DB Upright Row..ss..EZ Bar Upright Row
40x10//60x10
40x10//60x10
40x10//60x10

Lying Inclined DB Side Raise
10x12
15x10
15x10
15x10

Seated BO DB Rear Raise
30x15x3

Front Cable Raise - No Handle
20x15
25x15
30x15

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

176.....

TODAY'S ALBUM SELECTION

CRASH
by The Human League

DARE
by The Human League

RUMINATIONS

Another good day in the gym
Weight increases and pumps everywhere...LOL!

All the back exercises felt light on the max weights..I felt great about that!

Next up; REST then CHEST, BICEPS and CARDIO

**deltpecx** · 09-19-2014, 07:06 PM

Week 11 WO 56

CHEST 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.

CONSTANT TENSION

CHEST

Decline BP
95x15
135x10
295x8
210x6
210x6
210x6*

HS Incline Press
45x10
100x8
100x8
100x8*

Flat DB Press
65x10
85x6
85x6
85x8*

Partial High Inclined DB Flyes - Stretch
25x15
30x15
35x15
35x15
35x15

DB X-Over Shrug
45x10x3*

Partial Pec Dec Squeeze - Contraction
70x15
90x15
90x15
100x15

BICEPS

EZ Bar Spider Curls
35x15
65x10
85x6
85x6
85x5*

DB Preacher Curls
30x10
35x8
35x8

Standing DB Hammer Curls
45x8x3

X-Body One Arm Cable Curls - 3 Pulley Station
35x8
40x10
45x10
45x10
45x8

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

177.8.....

TODAY'S ALBUM SELECTION

RUMINATIONS

Good session
MY TP IS BACK!
This is gonna be good!
A bunch of weight increases today (*).

Next up; LEGS and TRICEPS

**dogg74** · 09-20-2014, 10:21 AM

nice to hear the sessions r goimg well..how do u like the partials?

**deltpecx** · 09-20-2014, 11:56 AM

Originally Posted by dogg74

nice to hear the sessions r goimg well..how do u like the partials?

I love partials! So much MMC, so much constant tension and so much pump.

**The Solution** · 09-20-2014, 12:12 PM

Originally Posted by deltpecx

I love partials! So much MMC, so much constant tension and so much pump.

Agree 100% totally awesome on rear delts and laterals.

**deltpecx** · 09-20-2014, 06:25 PM

Originally Posted by The Solution

Agree 100% totally awesome on rear delts and laterals.

I've started to use them for everything; legs, chest, arms and back.

**deltpecx** · 09-20-2014, 06:36 PM

Week 11 WO 57

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.

CONSTANT TENSION

QUADS and HAMSTRINGS

Smith Squats
75x15
115x12
205x8
205x6
205x6*
*10 pound increase

Leg Press - Singles
60psx10
85psx10
85psx10
85psx10*
*5 pound increase

Leg Ext.
135x10
190x10
200x10
200x10
200x10*
*5 pound increase

Abductor
70x15
90x15x3

Adductor
70x15
90x15x3

MOO BABIES

Hack Calf
145psx20
225psx15
260psx15
260psx15
260psx15

Seated Calf
170x12
195x12
195x12
195x12

TRICEPS

Dip Machine Pressdown
210x15
270x15
300x10
300x10
300x10

OH Rope Ext.
50x10
55x10
55x10
55x10

Strap Handles Pulldown
50x10
55x10
55x10
55x10

One Arm X-Body Pulldown - 3 Pulley Station
40x10
45x10
45x10
45x10

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

175.8.....

TODAY'S ALBUM SELECTION

RUMINATIONS

A bunch of weight increases today (*).

My TP wants to get his diet in check and train as if he was going to do a show.
This is gonna be good!

Next up; BACK, DELTS and CARDIO

**deltpecx** · 09-21-2014, 05:36 PM

Week 11 WO 58

BACK and DELTS

***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.

CONSTANT TENSION

BACK

Rack Pull
135x10
225x10
275x8
315x6
315x8

DB Row
90x10
115x8
115x8
115x8*
*5 pound increase

D-Handles Front Pulldown
150x10
170x7
170x7
170x7*
*1 rep decrease..???

D-Handle One Arm Seated Row
10x10
80x8
80x8
80x8*
*5 pound increase

DELTS

Seated Arnold Press
25x10
25x12
25x12
25x12
25x12

Partial Machine Lateral Raise
70x10
75x20
80x20
90x20
90x20
90x20

Rope Face Pulls
50x15
60x15
60x15
60x15

Cable Front Raise - 3 pulley Station
30x15
30x15
30x15

LOWER BACK

Hyper Ext.
25x15
35x12
35x12
35x12
35x12

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

176.6.....

TODAY'S ALBUM SELECTION

RUMINATIONS

Not such a good day today.
I didn't sleep well last night.
I made adjustments as needed in the gym.

I went to high rep for the delt work.
Rest day maybe two.

I skipped cardio just too tired.

Next up; CHEST, BICEPS and CARDIO

**trickyB** · 09-24-2014, 07:18 AM

Originally Posted by deltpecx

Rest day maybe two.

I skipped cardio just too tired.

Next up; CHEST, BICEPS and CARDIO

Good for you. Its hard to back off but you need to listen to your body. Looking forward to seeing the gains next session.

**deltpecx** · 09-24-2014, 01:54 PM

Originally Posted by trickyB

Good for you. Its hard to back off but you need to listen to your body. Looking forward to seeing the gains next session.

Thanks!

**deltpecx** · 09-24-2014, 02:39 PM

Week 12 WO 59

CHEST 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.

CONSTANT TENSION

CHEST

HS Decline Press
90x12
135x10
135x10
135x10

HS Wide Press
135x10
160x10
160x10
160x10

High Inclined DB Press
40x15
50x10
55x10
55x10
55x10

DB Pullover
60x10
75x10
75x10
75x10

BICEPS

EZ Bar Curls
65x10
90x6
90x6
90x6

Seated Inclined DB Hammer Curls
35z10
45x7
45x7
45x7

Seated DB Concentration Curls
30x10
35x10
35x8
35x8

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

178.....

TODAY'S ALBUM SELECTION

RUMINATIONS

Meh day in the gym.
I pulled into the parking lot and my car started acting up.
BRB; call AAA to tow it to my mechanic.

Not good as I had a MD appointment after training and the siding guy was coming to my house to finish some repairs.

So all during the session I was mentally thinking how to solve the car problem.
None the less this training session was cut a bit short.
Fortunately the car ran fine when I left the gym..Whew!

Next up; LEGS and TRICEPS

**The Solution** · 09-24-2014, 05:38 PM

Ugh.. Car problems

for how old yours is and how many miles sometimes you cannot win em all!

**deltpecx** · 09-25-2014, 01:11 PM

Originally Posted by The Solution

Ugh.. Car problems

for how old yours is and how many miles sometimes you cannot win em all!

My car is running fine now.
Yesterday, I think I locked up the back brake when I hard stopped so as not to over shoot the gym parking lot...LOL!

I drive a 1994 Volvo 940 turbo wagon.
It has 235,000+ miles on it.

**deltpecx** · 09-25-2014, 02:34 PM

Week 12 WO 60

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.

CONSTANT TENSION

HAMSTRINGS and QUADS

Lying Leg Curl
50x15
80x10
120x8
130x8
130x8
130x8

Leg Press
90psx12
160psx10
225psx10
260psx8
260psx8
260psx8

V-Squat
45psx10
90psx10
135psx8
135psx8
135psx8

MOO BABIES

Rotary Calf
135x20
180x15
225x12
225x12
225x12

Seated Calf
170x12x3

TRICEPS

Smith CGBP
75x15
115x12
135x10
135x10
135x10

D-Handle One Arm Pulldown - 3 Pulley Station
25x15
45x15
50x12
50x12
50x12

EZ Bar Pressdown
60x12
60x12
60x12

ABDUCTOR
100x15x3

ADDUCTOR
100x15x3

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

176.6.....

TODAY'S ALBUM SELECTION

BLUR
by Blur

RUMINATIONS

Good leg day!
The hack squat is broken so we used the V-Squat instead.

Trained with my TP and previous TP today.
I will be training with them both for the next session too.

Next up; BACK and DELTS

**TakedaShingen** · 09-25-2014, 02:36 PM

Originally Posted by deltpecx

My car is running fine now.
Yesterday, I think I locked up the back brake when I hard stopped so as not to over shoot the gym parking lot...LOL!

I drive a 1994 Volvo 940 turbo wagon.
It has 235,000+ miles on it.

That's a boss car! I'm way jealous. That damn thing will run forever.

A good car reflect its owner does.

**deltpecx** · 09-25-2014, 02:45 PM

Originally Posted by TakedaShingen

That's a boss car! I'm way jealous. That damn thing will run forever.

A good car reflect its owner does.

LOL!

I love taking it out on the freeway.
I hit that gas pedal, engages the turbo and zooooooooooom......................down the road I go.

I kinda feel like this;

**TakedaShingen** · 09-25-2014, 03:08 PM

Was expecting that very reference.

Was NOT disappointed lol.

**deltpecx** · 09-27-2014, 11:39 AM

Week 12 WO 61

BACK and DELTS

***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.

CONSTANT TENSION

BACK

BB Row
135x10
185x10
215x8
225x8
225x8
225x8

HS High Row
150x10
160x8
160x8
160x8

WG Front Pulldown
160x10
185x8
185x8
185x8

V-Grip Seated Row
185x8
185x8
185x8

DELTS

Reverse HS BTN Press
25x20
55x20
70x8
70x10
70x10

DB Upright Row..ss..EZ Bar Upright Row
45x8//65x8
45x6//65x6
45x6//65x6

FM Cable Lateral Raise - One Arm
10x12
12.5x12
15x8
15x8
15x8

One Arm Cable Front Raise - 3 Pulley Station
20x20
30x15
35x12
35x12
35x12

Hyper Extensions
35x15
40x12
40x12
40x12

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

176.8.....

TODAY'S ALBUM SELECTION

BLUR
by Blur

RUMINATIONS

I didn't sleep well last night.
I was a little tired today so the WO wasn't as good as I thought it should have been.

Taking tomorrow off for my last open garden for the season.
Then it will be time to dig and pot plants for the winter..that yardio!

Next up; CHEST and BICEPS

**deltpecx** · 10-02-2014, 07:20 AM

Week 12 WO 62

Monday 9/29/2014

CHEST 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.

CONSTANT TENSION

CHEST

Decline BP
95x20
155x10
200x8
210x6
215x5
220x4

HS Incline Press
45x12
100x8
105x6
105x7
105x7
70x10
45x20

Flat DB Press
65x12
85x5
75x8
75x8

High Inclined DB Flye
30x15
35x15
40x15
40x15

DB X-Over Shrug
45x10
50x10x3

BICEPS

EZ bar Spider Curls
45x15
75x10
90x4
90x4
85x6

DB Preacher Curls
30x10
35x8
35x8

Standing DB Hammer Curls
45x8
50x6
50x6
50x5

One Arm X-Body Cable Curl - 3 Pulley Station
35x10
45x10
50x8
50x8
50x8

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

178.6.....

TODAY'S ALBUM SELECTION

RUMINATIONS

This was my last WO before surgery.
On Tuesday I had a partial thyroidectomy.
I cannot lift anything over 15 pounds until Sunday.
I'll start lifting again next week with a reload; light weight high reps.
I'll do this for a week and then back to my progression.

Seinfeld..so much real life.

Next up; BACK and DELTS

**jpfaherty** · 10-02-2014, 10:49 AM

Good luck with the surgery brotha! You'll be back in no time

**Rypt1** · 10-02-2014, 11:05 AM

Good luck with your surgery!!

**deltpecx** · 10-02-2014, 11:39 AM

Originally Posted by jpfaherty

Good luck with the surgery brotha! You'll be back in no time

Originally Posted by Rypt1

Good luck with your surgery!!

Thanks guys!

The surgery went well.
I've been home since yesterday morning.
I just had an overnight in the hospital since the surgery was done late Tuesday.
I didn't get any sleep Tuesday night.
BRB; fell asleep at 6AM Wednesday..

No pain, no pain killers.

**trickyB** · 10-02-2014, 06:10 PM

Glad to hear the surgery went well. I hope you have a speedy recovery and get back under the iron soon.

**deltpecx** · 10-02-2014, 06:11 PM

Originally Posted by trickyB

Glad to hear the surgery went well. I hope you have a speedy recovery and get back under the iron soon.

Sunday!

**The Solution** · 10-02-2014, 06:21 PM

Originally Posted by deltpecx

Sunday!

Be here before you know it

**deltpecx** · 10-02-2014, 06:23 PM

Originally Posted by The Solution

Be here before you know it

yes it will but I'm enjoying chilling for the next few days.
I can get other stuff done starting tomorrow.
Today I was just catching up on my sleep.

**deltpecx** · 10-05-2014, 12:27 PM

Week 12 WO 63

BACK and DELTS

***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.

CONSTANT TENSION

BACK

WG Front Pulldown
80x15
100x15x3

DB Row
40x12x3

Seated One Arm D-Handle Row
40x10x3

HS High Row
45x20
90x12
90x12
90x15

DELTS

Seated Arnold Press
15x20
20x12x3

Standing Partial DB Lateral Raise
15x15x3

Cable Front Raise - 3 Pulley Station
20x20x3

Seated Machine Press
50x15x3

CARDIO

Upright Bike
Level:
Sprints
Time:
Cal:

POSING

Off Season Starting Weight
162.8 on 6/30/2014

Today's Weight

176.....

TODAY'S ALBUM SELECTION

MODERN LIFE IS RUBBISH
by Blur

PARKLIFE
by Blur

RUMINATIONS
My first day back in the gym after a 5 day layoff.
Everything will be light weight and high reps for at least the first part of the week.
I have to avoid straining my neck.

In this WO I usually do Face Pulls at the end of the delt session.
These were a no go as I felt it pulling on my incision.
I also start this WO with Rack Pulls.
I decided to drop them.

I thought they would pull down too much on my neck/collar bone.

The weight was probably a bit too super light. I barely got a pump.

Next up; LEGS, TRICEPS and ABS

**TakedaShingen** · 10-05-2014, 04:07 PM

Glad the surgery went well, Bill.

Said Sunday he did and Sunday he meant. An animal you are.

Always so happy I stop in here

**deltpecx** · 10-05-2014, 05:43 PM

Originally Posted by TakedaShingen

Glad the surgery went well, Bill.

Said Sunday he did and Sunday he meant. An animal you are.

Always so happy I stop in here

Thanks Takeda-san!

I did feel rather wimpy..

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

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