Grandpa Yoda's Quest for Quads Qontinues

[deltpecx]

I decided to start a new thread.
For those who need to know more about me you can find that at my previous thread;
http://forum.bodybuilding.com/showth...hp?t=162913211

I started prep this past May to compete in three fall shows.
During the second week I realized there was too many real life events happening this summer for me to have a successful prep.
Also my team coach mentioned that I should stick with Men's Physique since I would have to get my quads bigger for bodybuilding. The decision was made..no prep this year.
I would spend the time on my Quad Quest.

On June first I started DTP training weighing 182 lbs.
The first two weeks I just played around with different exercises with the rep scheme for DTP training to see what worked best for me and with the gym's equipment.
The I did several weeks training with the super sets in the program.
It kicked my butt.

I am now on the fourth week of training DTP style with my own split.
When I am done with this I'll go back to the superset split.

I started this week, Week 12, at 193 lbs.

This log will start with today's WO....LEGS.

[deltpecx]

Week 4 WO 16


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

QUADS

Leg Ext. Drop Sets 100 reps
50x20wu
70x20wu
140x30>130x15>120x15>110x10>100x10,10,10

Leg Ext. Partials Drop Set 60 reps
110x25>90x15>70x10,10

Leg Ext. Drop Sets 100 reps
140x30>130x15>120x15>110x10>90x10>70x10,10

Leg Ext. Partials Drop Set 60 reps
120x20>110x20>90x20

Leg Press* ss Sissy Squats - Drop Sets
135x14>12>10>8>6>4>2...ss..20x10>10x10, 20x10>10x10
135x14>12>10>8>6>4>2...ss..20x10 rp 20x10, 10x10..rp..BWx10
*LP- 5 sec rest pause (rp) between each rep.

DB Split Squat ...ss..Standing Leg Curl*
10x20..ss..70x15 x3
*A set of 20 split squats on one leg then a set of leg curls on the same leg.
I repeated this 3 times for each leg.

Leg Ext. Drop Sets 100 reps
125x25>110x15>100x15>90x10>70x15,10,10

Leg Ext. Partials Drop Set 60 reps
110x10>90x10>80x10>70x10,20

MOO BABIES

Standing Calf Raise
120x50
150x40
210x30
255x20
330x10
The first three sets were too light.

TRICEPS

EZ Bar Pressdown
35x40
40x30
45x20
50x10

Dip Machine Pressdown
330x10
285x20
240x30
210x40


CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

192.2

TODAY'S ALBUM SELECTION






RUMINATIONS
One of my training partners is in town for a few days so we will be training together.
This causes the WO to go a little longer.
He wanted to do some calf training.
So we through in the standing calf raises.

I eat around 3800 cals on training days and 2500 on off days.
Yesterday was an off day. I train every other day.
On off days I do cardio.


Next up; CARDIO and maybe ABS

[Hamzzza]

we want pics

[Jhalf]

^ He meant dick pics btw

[deltpecx]

^ He meant dick pics btw

[deltpecx]

Week 4 WO 17


CARDIO

Upright Bike
Level: 11
Sprints:
Time: 30:00
Cal: 273

POSING


Starting Weight June 1 2015
182

Today's Weight

195.2

TODAY'S ALBUM SELECTION






RUMINATIONS




Next up; CHEST and BICEPS

[deltpecx]

Week 4 WO 19


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

CHEST

Smith Low Inclined BP
55x50
85x40
100x30..rp@ last 10 reps
115x20
140x10

HS Decline Press
145x10
125x30
105x30
90x40
60x50

Moonwalk Flyes ...ss...Standing DB Sven Press
30x10,10,10,10,10//20x40
35x10,10,10,10//25x30
40x10,10,10//30x20

BICEPS

EZ Bar Cable Curls -3P
40x40
50x40*
60x30
70x20
100x10
* that was supposed to be 30 reps

Seated Inclined DB Hammer Curls
15x40
20x30
25x20
35x10

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194

TODAY'S ALBUM SELECTION






RUMINATIONS
Sick chest and biceps session.

Next up; BACK and DELTS

[deltpecx]

Week 4 WO 20


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

BACK

Rack Pulls
115x40
135x30
155x20
185x10*
*Too light

VG Front Pulldown...ss...Rope Lat Pulldown
80x40//35x30
90x30//40x20
105x20//45x10
125x10//50x10

DG One Arm Seated Row
30x10
40x25
50x20
70x15
90x10

DELTS

Reverse HS BTN PRESS
25x40
35x30
40x25
45x20
50x15
55x10

Seated Arnold Press...ss...DB Shrugs
20x30//40x30
25x20//60x20
30x15//75x15
35x10//100x10

Rope Face Pulls
30x35
40x25
45x20
55x15

CARDIO

Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

191.8

TODAY'S ALBUM SELECTION






RUMINATIONS
I haven't eaten enough the past two days therefore a slight weight drop.
No worries.

Next up; LEGS, TRICEPS and ABS

[deltpecx]

Week 4 WO 21


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

QUADS and MOO BABIES

Leg Press..ss...Leg Press Calf Ext.
45psx50//40
95psx40//30
180psx30//20
205psx20//10
225psx10//10
225psx10//10
180psx20//10
140psx30//20
100psx40//30
55psx50//40
Usually I add weight on the sets as I return to 50 reps.
Today I was feeling tired.

Leg Ext. - Partials - Top Contraction
50x30
60x20
70x15
60x10
I did these by setting the foot bar high on the rotation wheel.
I then kept the tension on the quads at the top of the movement, contracting hard at the top of each rep.

TRICEPS

Dip Machine Pressdown
255x40
270x30
285x20
300x15
330x10

DG One Arm Pressdown
35x10,10
25x15,15
20x20,20
15x30,30


CARDIO

House cleaning and setting up beds....company is coming.
Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

192

TODAY'S ALBUM SELECTION






RUMINATIONS
Tired today so I took it a bit easier than usual.
Legs are sore.


Next up; CARDIO

[red_cat]

He LIVES!

[deltpecx]

He LIVES!

Live I do Lift I must!

[deltpecx]

Week 5 WO 22


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

CHEST

HS Wide Press
55x50
80x40
100x30
130x20
150x10
160x10
125x20
105x30
85x40
55x50

DB Pullover...ss...Standing DB Sven Press
50x40//25x30
55x30//30x20
65x20//35x10
75x10//45x10

Midline Pec Dec Flye
45x40,40
55x30,30
65x20,20
75x10,10

BICEPS

BB/EZ Bar Curls
30x40
45x30
50x50
55x10

One Arm Cable Hammer Curls - 3P
15x30,30
20x20,20
25x15,15
35x10,10


CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

192

TODAY'S ALBUM SELECTION






RUMINATIONS
My weight has stayed around 192 for several days.
It's time to get more food in me.
I love this day the pump and pain gets real.


Next up; CARDIO

[deltpecx]

Week 5 WO 23

Wednesday 1/2/2015

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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

QUADS

Leg Press -Single Leg
Sledx50
10psx40
20psx30
30psx20
45psx10
55psx10
45psx20
35psx30
25psx40
20psx50

Leg Ext. top Contraction - Single Leg
15x40,40
20x30,30
30x20,20
40x10,10

Leg Ext Top Contraction -Both Legs
90x10
80x15
75x20
65x30


Hack Calf Raises
45psx40
70psx30
100psx20
135psx10

CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

193.8

TODAY'S ALBUM SELECTION






RUMINATIONS
Between lack of sleep and recurring groin discomfort I decided to take it easier and focus on each leg.
My house is filled with visitors each night so I'm not getting the sleep I need.



Next up; BACK and DELTS

[deltpecx]

Week 5 WO 24

Friday 1/4/2015

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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

BACK

BB Row
65x40
95x30
155x20
185x10

Seated Row
190x10
160x20
120x30
110x40

Reverse Lat Pulldown...ss...Rope Lat Pulldown
60x40//40x30
90x30//45x25
110x20//50x15
130x15//60x10
140x10//65x10

DELTS and TRAPS

Reverse Seated Press
45x40
70x30
100x20
110x10

Partial DB Lateral Raise...ss...FM Shrug
30x40//140x30
35x30//160x20
40x20//180x10
45x10//200x10


CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

195

TODAY'S ALBUM SELECTION






RUMINATIONS
The delt/traps superset just kicked my butt.
I need to rest much longer than planned.

My weight keeps bouncing between 192's and 195.


Next up; CHEST and BICEPS

[red_cat]

RUMINATIONS
Between lack of sleep and recurring groin discomfort I decided to take it easier and focus on each leg.
My house is filled with visitors each night so I'm not getting the sleep I need.

Better safe than sorry. Why so many people around?

[jpfaherty]

Weight fluctuations up to 3 pounds is completely normal dude! Just keep doing your thing

[deltpecx]

Better safe than sorry. Why so many people around?

My youngest daughter got married yesterday.

[deltpecx]

Weight fluctuations up to 3 pounds is completely normal dude! Just keep doing your thing

Yeah, my macros have been all over the place this week.
I just gave up tracking for the last few days.
I'll be back on it later this week.


Then my weight will hopefully slowly go up.

[deltpecx]

Week 6 WO 25


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

CHEST

HS Wide Press
55x50
85x40
105x30
135x20
165x10

HS Decline Press
165x10
135x20
110x30
90x40
65x50

Moonwalk Flyes...ss...Standing DB Sven Press
35x10,10,10,10,10//25x40
40x10,10,10,10//30x30
45x10,10,10//35x20

BICEPS

EZ Bar Cable Curl - 3P
50x40
65x30
75x20
110x10

Seated Inclined DB Hammer Curl
40x10
30x20
25x30
20x40


CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194.6

TODAY'S ALBUM SELECTION






RUMINATIONS

The moonwalk flyes were getting tough to complete at 45 pounds on all three positions.
I think 50 pounds next time might require a few rest pause moments.

It felt pretty good today doing the DB hammer curls.
I can still see the veins in my left arm which are never there until I cut down into the 170's.

Now if I can keep on keeping the fluff at bay.

Next up; BACK and DELTS

[deltpecx]

Week 6 WO 26


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

BACK

VG Seated Row ...ss...Stiff Arm Pulldown
60x50//25x40
70x40//30x30
80x30//30x20
90x20//40x10
100x10//45x10
110x10//45x10
90x20//45x10
80x30//35x20
70x40//25x30
60x50//20x40

WG Front Pulldown
50x40
70x30
90x20
110x10
130x10


DELTS

Rev. HS BTN Press
30x40
40x30
50x20
55x15
60x10

Standing DB Lateral Raise...ss...Seated BO DB Rear Raise
15x30//25x20
17.5x20//15x25
20x10//10x30


CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

192

TODAY'S ALBUM SELECTION






RUMINATIONS

I took it easy today after a four day layoff.
I've been busy with visiting family for the past 1.5 weeks.
Had great fun. I took them to the coast to see the Pacific Ocean for their first time.
They even touched it for the first time and climbed a huge sand dune.

Now to get my food and training back on track.



Next up; CHEST and BICEPS

[deltpecx]

Week 6 WO 27


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

CHEST

HS Decline Press
45x50
95x40
115x30
140x20
170x10

FM Sven Press...ss...Pec Dec Flyes
80x10//80x10
80x10//100x15
60x20//90x15
50x30//80x25
40x40//70x30
30x50//60x40

High Inclined DB Press - Elbows In
15x30
20x20
30x10

BICEPS

BB/EZ Bar Curls
30x40
45x30
60x20*
70x10
*RP for 5 sec.

One Arm Cable Hammer Curl -3P
20x30,30
25x20,20
30x15,15
40x12,12
50x10,10


CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

191

TODAY'S ALBUM SELECTION






RUMINATIONS
I think I'll be stuck at 170 on the HS for a few times.
It got real tough on the last few reps.
I can see 4 plates per side ...soon

I had to rest pause for 5 sec. on the 60 pound EZ bar curls at rep 15.
I just couldn't move the bar much.

The Sven presses got brutal on the last two sets.


Next up; LEGS, TRICEPS and ABS

[deltpecx]

Week 7 WO 28


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

QUADS and HAMSTRINGS

Leg Extension -Drop Sets to 100 reps
50x25wu
120x20>110x20>100x10>90x10>80x10>70x15>60x15

Partial Leg Extension -Drop Sets to 60 reps
120x30>110x20>105x10

Leg Press - Drop Reps to 56 reps*
140x14,12,10,8,6,4,2
140x14,12,10,8,6,4,2
115x14,12,10,8,6,4,2
90x14,12,10,8,6,4,2
* 5 seconds rest between each set of reps

Single Leg Leg Curls
50x15,15
40x20,20
30x25,25

MOO BABIES

Hack Calf Raise - Drop Reps*
135x20,15,12,10,8
135x20,15,12,10,8
*3-5 seconds rest between each set of reps

TRICEPS

Dip Machine Pressdown
225x40
270x30
300x20
330x10

Rope Pulldown
20x40
25x30
30x20
35x15
40x10

CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194.4

TODAY'S ALBUM SELECTION






RUMINATIONS
I'm tracking my food again.
I ate around 3700 cal. yesterday.
Feeling full today.
Today should be a 3700+ day but I think I'll keep it around 3000 due to yesterday's
over indulgence.

I modified this leg WO due to a minor groin irritation.

Next up; CARDIO

[deltpecx]

Week 7 WO 29



CARDIO

Walk: 3 miles

Upright Bike
Level:
Sprints:
Time: 60 min.
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194.8

TODAY'S ALBUM SELECTION






RUMINATIONS
Hiked it to the PO and store and back.

Next up; CHEST and BICEPS

[deltpecx]

Week 7 WO 30


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

CHEST

HS Wide Press
55x50
90x40
110x30
140x20..rp
170x10

HS Decline Press
170x10
145x20
115x30
100x40.. rp 2
90x50..rp 2

Moon Walk Cable Flyes...ss...Standing DB Sven Press
35x10,10,10,10,10//30x40
40x10,10,10,10//35x30
50x10,10,10//40x20

BICEPS

EZ Bar Cable Curls - 3P
45x40
70x30
90x20
120x10
120x10
100x20
75x30
50x40

Seated Inclined DB Hammer Curls
15x40
20x30
25x20
30x10

CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194.6

TODAY'S ALBUM SELECTION






RUMINATIONS

Only a .2 pound weight drop from off day yesterday.
I had a lot of rest pauses (rp) today.
The weight was just a tad too heavy to get all the reps in one shot.
This is good.
I plan to add abs training on my off/cardio days.
I'll see how that goes.


Next up; CARDIO and ABS

[beepjeep]

What is a 'moon walk' cable fly

[deltpecx]

What is a 'moon walk' cable fly

[deltpecx]

Week 7 WO 31


CARDIO and ABS

***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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

ABS and LOWER BACK

Roman Ch...ss...Hyper Ext,
25x20//50x15
35x20//50x15
40x20//50x15

Kneeling Rope Cr.
70x20
80x15
85x10

Captain Ch. Leg Raise
20x15x3

Repping Planks
BWx10x3
with 5 sec. hold at the top

CARDIO


Upright Bike
Level: 11
Sprints:
Time:20:00
Cal:181

POSING


Starting Weight June 1 2015
182

Today's Weight

195.6

TODAY'S ALBUM SELECTION






RUMINATIONS

Cardio and Abs done.


Next up; BACK and DELTS

[deltpecx]

Week 7 WO 32


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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

BACK

BB Row
75x40
100x30
160x20
195x10

Cybex Seated Row
200x10
170x20
130x30
120x40

Reverse Lat Pulldown...ss...Rope Late Pulldown
70x40//30x30
100x30//40x20
120x20/50x10
150x10//70x10

DELTS

Smith BTN Press
25x40
45x30
75x20
100x10

Partial DB Lateral Raise...ss...FM Shrug
35x30//150x40
40x20//160x30
50x10//170x20

One Arm Cable front Raise...ss...Rope Face Pull - 3P
20x30//40x20
25x20//50x15
30x10//60x10

CARDIO


Upright Bike
Level:
Sprints:
Time:
Cal:

POSING


Starting Weight June 1 2015
182

Today's Weight

194.6

TODAY'S ALBUM SELECTION






RUMINATIONS

Back and delts are done.
Weight is still hovering around 195...time to eat more.

Next up; CARDIO

[deltpecx]

Week WO 33


LEGS, 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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

QUADS

Leg Ext. Drop Sets
50x30 wu
125x25
110x15
100x15
90x15
80x15
70x15

Partial Leg Ext. Drop Sets
130x20
110x15
100x10
90x15

Leg Press*
145x14-12-10-8-6-4-2
135x14-12-10-8-6-4-2
125x14-12-10-8-6-4-2
100x14-12-10-8-6-4-2
90x14-12-10-8-6-4-2
* Rest Pause 5 sec. between each set of reps

CALVES

Hack Calf Raise
45psx40
90psx30
135psx20
180psx10
180psx10
135psx20
90psx30
45psx40

Seated Calf Ext.
135x35
145x30
160x25
180x20

TRICEPS

OH Rope Ext.
40x30
45x20
50x15
60x10

Straight Bar Pressdown
70x10
55x20
45x10
35x40*
* two rest pauses.

One Arm X Body Pulldown - 3P
20x10
25x10
30x10
35x8
40x6

CARDIO

Upright Bike
Level: 11
Sprints:
Time:20:00
Cal:190

POSING


Starting Weight June 1 2015
182

Today's Weight

195.8

TODAY'S ALBUM SELECTION






RUMINATIONS

Another leg day in the books.
Triceps were fried on the last set...

Next up; CARDIO and ABS

[deltpecx]

Week 8 WO 34


CARDIO and ABS

***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.

***3P = 3 Pulley Cable Station.***
Otherwise I use the 2 pulley strap station.

DTP Style

ABS and LOWER BACK

Roman Ch...ss...Hyper Ext,
30x20//55x15
40x20//55x15
45x20//55x15

Standing Rope Cr.
50x20
60x15
75x10

Russian Twists
BWx10,10x3

CARDIO


Upright Bike
Level: 11
Sprints:
Time:20:00
Cal:188

POSING


Starting Weight June 1 2015
182

Today's Weight

196.4

TODAY'S ALBUM SELECTION






RUMINATIONS

Cardio and Abs done.
Abs still visible..

Next up; CHEST AND BICEPS