Deltpecx's Journey

[deltpecx]

3/16/13

DAY 36

Today's Weight

180.8

There you go!

[deltpecx]

Week 36 WO 147

HAPPY ST. PATTY'S DAY!

CHEST, 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

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

CHEST

Flat DB Press
30x12wu
40x10wu
60x10
75x10
75x8
75x8

HS Decline Press
90x10
115x10
135x10

Standing HS ISO Row
90x12fs
115x10fs
135x10
145x8
145x8
145x8

Low Inclined DB Press
40x10
50x10
50x10
50x10

Low Inclined FM Flyes
15x10fs
25x10
30x10
35x10
35x9
35x8

DELTS

Reverse HS BTN Press
25x10
45x10
55x10
55x10
55x10

DB Upright Row
30x10fs
35x10
40x10
40x10
40x10

Standing DB Lateral Raise
25x10
30x10
25x10
25x10

Seated BO DB Rear Raise
40x10
40x10
40x10

Rear Delt Row
30x10
30x10
30x10
just for fun..


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level:
Time:
Cals:

CARDIO II
PM Walkabout;
55minutes.

Today's Weight

179.8... Prep Low
Is this real life...

Today's Album Rotation

DEBRAVATION
by Debbie Harry

DEF, DUMB & BLONDE
by Debbie Harry



RUMINATIONS

DAY 37

Yesterday's Macros;
C=
P=
F=
Total=
So I didn't follow the plan today.
I decided to train delts with chest instead.
I'll catch the abs and calves with legs.

I like the lower volume.
Now to work on increasing the weight while keeping MMC and good form.
Once again I'll be making the little weights my friends as I add a little each session.

I completely thought the scale would read over 181 this morning.
I was pleasantly and cautiously surprised when it flashed 179.8!
I don't want to lose weight this fast....what to do?..LOL!

My 'fat' left arm's venousness is slowly becoming more apparent.
This is about @ 5 pounds sooner than last prep.

Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; QUADS, HAMSTRINGS, CALVES and ABS.

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

Week 36 WO 148

LEGS, ABS 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

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

LEGS

BB Squat
45x10wu
95x10wu
135x8
155x8
175x8
185x8

ATG Hack Squats
45psx8fs
55psx8
70psx8
70psx8
70psx8
I even hit bottom stop on a couple of reps.

Paused Squat Press*
90psx8fs
135psx8
145psx8
145psx8
180psx8
*2 seconds at the bottom.

CALVES

Hack Calf Raise
90xps10wu
180psx10
225psx10
225psx10
225psx10
225psx10

Rotary Calf
90x10
135x10
180x10
180x10
180x10

ABS

Repping Planks
10x10*
10x10
10x10
10x10
*10 pound plate on my back

Roman Chair Crunch
15x10
15x10
15x10
15x10

Russian Twists
BWx10 for 3 sets to each side.

CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level: 10-12*
Time: 25:00
Cals: 215
*Level 10 for first 5 min.
then 12 for two.
then 10 for 3 min
repeat.

CARDIO II
PM Walkabout;

Today's Weight

181.6
Refeed bounce.

Today's Album Rotation

FIREBALL
by Deep Purple

MACHINE HEAD
by Deep Purple

GOOD-BYE YELLOW BRICK ROAD
by Elton John

RUMINATIONS

DAY 38

Yesterday's Macros;
C=
P=
F=
Total=

ATG hack Squats = Loving them
Repping Planks = Forgot how these burn so good.


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; BACK, TRAPS, TRICEPS and CARDIO

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

Rest Day!

Today's Weight

180.8

Going down again!..


RUMINATIONS

DAY 39

I decided to just rest today.
I did change the mirror on my daughters 740.
I thought it would take me hours to do.
I got it on in like 20 minutes. I feel so accomplished today.

The day after(3/17) my last rest day(3/16)I hit a new prep low.
Let's see what happens tomorrow.

[deltpecx]

Week 36 WO 14

BACK, TRICEPS, POSING 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

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

BACK

Rack Pulls
135x10wu
225x8fs
275x8
275x8
275x8

HS High Row
90x10
135x10
135x10
135x10

Reverse Lat Pulldown
100x10
120x10
150x10
170x8
170x8

DB Row
60x10
80x10
100x8
100x8
100x8

TRICEPS

CGBP
65x10
85x10
95x10
105x10
115x10
135x8

Seated OH DB Triceps Ext.
40x10
50x10
60x8
60x8
60x8

Straight Bar Pressdown
40x10
60x10
60x10
60x10

Dip Machine Pressdown
240x10
270x10
270x10
270x10

POSING
15 min.

CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
Level:
Time:
Cals:

CARDIO II
PM Walkabout;
35 min.

Today's Weight

180

Today's Album Rotation

HUMAN CANNONBALL
by School Of Fish

SCHOOL OF FISH
by School Of Fish



RUMINATIONS

DAY 40

Yesterday's Macros;
C=
P=
F=
Total=

Today went a bit slower than usual.
I got into a couple of conversations. It was all good.
I didn't want to spend 20-25 minutes on the bike so I did some posing.
I ran through the mandatory poses several times.
This was just to see how it felt not so much to see the muscles...felt good.
It really got me fired up to do this show.
Abs are there at 180 pounds. feltgoodman.jpg
My side triceps pose needs more separation but that will come in over the next few weeks.
Since I posed with a sleeveless shirt on I couldn't see everything...next time.
Soon shorts and leg poses...LOL!


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; CHEST, BICEPS and CARDIO

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

Week 36 WO 150

CHEST, BICEPS, FOREARMS 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

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

CHEST

HS Decline Press
45x10
90x10
115x10
135x10
150x10
150x8
150x9

Low Inclined PF DB Press
35x10
50x10
60x10
60x10
60x10

Low Inclined FM Flyes
20x10
25x10
35x10
35x10
35x10
37.5x10

Decline Bench Press
115x10
135x10
135x10
135x10
I did these nice and slow on the eccentric portion with powered concentric portion.

BICEPS

BB Curls
30x10
45x11
55x10
60x10
60x10
60x10

Standing DB Hammer Curls
25x10
30x10
30x10
30x10

EZ Bar Spider Curls
45x10
55x8
55x8

Reverse BB Curl...ss....BB Wrist Curls
30x10......................30x10
30x10......................50x10
30x10......................50x10

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level: 1 and 12
Sprints; 5
Duration; 15 sec.
Time: 16 min.
Cals: forgot to look...LOL!

Today's Weight

179.8..There you go Bob!
Back at my prep low.

Today's Album Rotation

FOR YOUR PLEASURE
by Roxy Music

MANIFESTO
by Roxy Music



RUMINATIONS

DAY 41

Yesterday's Macros;
C=
P=
F=
Total=

Bob posted this link in Ccm644‎ log:
http://www.rxmuscle.com/2013-01-11-0...e-3-12-13.html

I listened to the whole thing and was impressed and educated about cardio.
It made sense to me. So I incorporated it into my cardio today.
no time like the present to fix things.
I have to say I've done HIIT before but not like this.
My quads were so pumped form this. It was as if I had done a leg WO.

It will take me a few times to perfect this. The bike has a key pad that I have to bring up just before I increase the level.
I was fumbling with it and missed the timing once or twice. It will all be worked out next time.
Oh yeah other than that I lifted some weights too..


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; REST then QUADS and CALVES (?)

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

DAY 42

Total Rest

Today's Weight

180..just a .2 lb. bump. It will go away!



RUMINATIONS

DAY 41

Yesterday's Macros;
C=
P=
F=
Total=

I finally solved an audio issue I've been working on for he past two months.
I would attempt to solve this problem off and on as I had the fortitude to deal with it.
I listen to my music from my computer through my surround sound system.
In December I upgraded my receiver and TV.

The problem has been 60 cycle hum when I plug the PC speaker out jack into the receiver.
I had tried everything...I thought. I have spoken to several people about this issue.
I was told to plug the PC and receiver into the same outlet. did that and still hummmm.
I was told to attach a wire to the metal frame of the receiver and ground that wire. I thought; "What is this the 1950's? There isn't anything in my man cave/loft/theater to ground it. What was I supposed to do run the wire out the window attach it to a metal pipe and drive that into the ground? Geez my dad did that to ground out TV antenna back in the 1950's. This is 2013!

This morning my son, my go to guy for tech stuff, and I asked him about this problem. He said he didn't know about audio stuff and asked if I looked it up on line(tech stuff). Well duh I hadn't.
So after he left I posed the question to Google. Low and behold I wasn't the only one to had this problem. The first one I clicked mentioned that a ground loop isolator would fix it.
http://images.search.yahoo.com/image...LqPC&fr=mcafee

What is this fine piece of tech gear I thought. So began the search for one of these contraptions. I found one and bought it. When I went to attach it I noticed it had four male rca jacks. I needed two male on one end and two females on the other. A new search ensued. Finally by 5PM I had a connector with four female jacks.
http://www.pchcables.com/57238.html

I arrived home and quickly attached all the wires and connector. I turned on the receiver totally expecting to hear..hummmmm. BUT IT WAS GONE!

I spent the next few hours basking in music...It was a good day!

Technology who knew?







Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; QUADS and CALVES (?)

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

Week 36 WO 151

LEGS

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

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

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

ATG Hack Squat
Sledx10wu
45psx10wu
70psx10
75psx8
75psx8
75psx8
80psx8

Paused Leg Press
90psx8
135psx
180psx8
205psx7*
190psx8
190psx8
Too heavy for 3 sets of 8..next time It's mine!

Leg Extensions
90x10
120x10
120x10
120x10

CALVES
90psx10
180psx10
225psx10
235psx10
235psx10
235psx10

Rotary Calf
135x10
180x10
205x10
205x10
205x10

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Duration;
Time:
Cals:

Today's Weight

179.8..back under 180!

Today's Album Rotation

ARC OF A DIVER
by Steve Winwood

BACK IN THE HIGH LIFE
by Steve Winwood



RUMINATIONS

DAY 43

Yesterday's Macros;
C=
P=
F=
Total=

A rather short WO for me but it felt great.
I didn't do any direct hamstring work as my lower back has been tight for the last week.
Nothing serious, been there done that.
It has loosened up so I'll give it a few more days before I do hamstring work.


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; BACK, DELTS and HIIT!

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[deltpecx]

Week 37 WO 152

BACK, TRAPS, DELTS and HIIT

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

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

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

BB Row
135x10wu
185x10wu
205x8 for 3 sets
215x8

DB Pullover
60x10
70x10
80x8
80x8
80x8

Seated V-Grip Row
110x10
130x8
160x8
180x8
180x8
180x8

V-Grip Front Pulldowns
130x8
150x8
160x8
160x8

TRAPS

BB Shrugs
135x10
225x8
295x8
305x8
315x8
365x6

DELTS

Standing Military Press
45x10wu
65x8
75x8
80x8
80x8

Seated BO Rear Raise
40x8
45x8
45x8

DB Upright Row
35x8
40x8
45x8
45x8
45x8

Standing DB Lateral Raise
25x8
25x8
25x8

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints; 6 for 10-12 min. each
Time: 20 min.

Today's Weight

179.6 New Low

Today's Album Rotation


NAKED
by Talking Heads

REMAIN IN LIGHT
by Talking Heads

RUMINATIONS

DAY 44

Yesterday's Macros;
C=
P=
F=
Total=

Refeed was yesterday.
I woke up really hungry.
Weighed in .2 lower.

Today I wore my belt from the start of the WO through the military presses.
My back was just a little stiff. Its much better than last week.

I used the spin bike for the HIIT today.
It was much easier switching the resistance.
The gym has old school spin bike that have a knob you turn to increase or decrease the resistance.
So when it was time to up the resistance I just cranked that knob. Pushed the pedals to the max for 10- 12 sec. and then feverishly turned it back to lower the resistance. My legs were screaming by the last few seconds.
I couldn't lower the resistance fast enough.

I think I'll switch between the spin bike and the upright bike, with the electronic pads for changing the resistance.
This way I can become proficient with both.
I love the idea of this HIIT but the pain at the end of each sprint......

My plan is to do HIIT three day a week, not on a leg day!
Although that might just be fun to see how much it pumps the legs up..LOL!

It will be interesting to see how my body responds to this.
I've done the walking cardio for the past two preps and for my trial prep. I know how that turns out.
This HIIT regimen is new and exciting....

Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; REST then CHEST, BICEPS and HIIT!

It REALLY was easy not going to the gym..

Tentatively; ...WEEKS....DAYS OUT...!!

[robertfah]

Weight's been dropping nicely I see...HITT is SO effective...much more than LISS or MISS.....20m HITT session is the same as 40-50m L/MISS session.....ya just gotta go all out, balls-to-the-wall, like someone's chasing you with a gun, type of sprint for each sprint I've done HITT on leg day too....not fun but not overly painful as you may think either

[deltpecx]

Week 37 WO 153

CHEST 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

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

CHEST

Decline BP
45x10wu
95x10wu
135x8
145x8
155x8
165x8

High Inclined DB Press
35x10fs
45x8
55x8
65x8
65x8

HS Wide Press
90x8
135x8
145x8
145x8
145x8

FM Incline Flyes
20x8
30x8
35x8
40x8
40x8
40x8

FM Flat Press
40x8
40x9
45x8

ABS

Repping Planks
BWx10
10x10
20x29
25x8
25x8

Standing Strap Rope Crunch
45x10
50x10
70x10
70x10

Russian Twist
BWx8 to each side for 3 sets

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

179.4

Today's Album Rotation


WHEN I'M PRESIDENT
by Ian Hunter

YUI ORTA
by Ian Hunter/Mick Ronson

RUMINATIONS

DAY 46

Yesterday's Macros;
C=
P=
F=
Total=

Yesterday my off day I weighed 179.2
I decided to start with decline BP today.
I've been doing the HS decline and it was time for a change.
These felt good but I'm a bit leery of adding too much weight too soon without a spotter.

I was planning to do HIIT today but I put that off until tomorrow.
Leg day would be tomorrow but I'm making it a full out ARMS day with HIIT.
My lower back and hip are still not 100% so I'll give them a few more days before I squat.


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; TRICEPS, BICEPS, BRACHIALIS, FOREARMS and HIIT!

It REALLY was easy not going to the gym..

Tentatively; Under 14 WEEKS....DAYS OUT...!!

[deltpecx]

Weight's been dropping nicely I see...HITT is SO effective...much more than LISS or MISS.....20m HITT session is the same as 40-50m L/MISS session.....ya just gotta go all out, balls-to-the-wall, like someone's chasing you with a gun, type of sprint for each sprint I've done HITT on leg day too....not fun but not overly painful as you may think either

The going all out is a killer....

[deltpecx]

Today's Weight

178.6 NEW PR LOW

RUMINATIONS

DAY 48

Yesterday's Macros;
C=
P=
F=
Total=

This is crazy!
I've done three HIIT sessions in the last seven days
The first one was 3/21/13, then 3/24/13 and the third one was yesterday.
My weight over the last week looked like this:
3/21;179.8 HIIT
3/22;180 Rest
3/23;179.8 Refeed
3/24;179.6 HIIT
3/25;179.2 Rest
3/26;179.4
3/27;179.2 HIIT
3/28;178.6 Rest



Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; BACK and ?

It REALLY was easy not going to the gym..

Tentatively; Under 14 WEEKS....DAYS OUT...!!

[deltpecx]

Week 37 WO 155

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

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

BACK

Rack Pulls
135x8fs
135x8fs
225x8
275x6
315x6
315x6

V-Grip Seated Row
150x8
180x8
190x8
190x8

HS High Row
135x8fs
145x8 for 3 sets

DB Row
105x8
105x8
105x8

DELTS

Standing Military Press
65x8fs
80x8
90x8
90x8
90x7

Seated DB Lateral Raise
15x10
25x10
25x10
25x10

DB Upright Row
45x8
45x8
50x6

UG Front BB Raise
40x8
50x8
50x8

LOWER BACK

Hyper Extensions
BWx10
20x10
20x10
20x10

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Sprint Level:
Sprint Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

179.2

Today's Album Rotation

LOW BUDGET
by The Kinks

MISFITS
by The Kinks

MUSWELL HILLBILLIES
by The Kinks




DAY 49

Yesterday's Macros;
C=
P=
F=
Total=

After reading JP's log today I decided to give myself a bit of a refresher regarding rack pulls.
I spent some time reading this before heading off to the gym;
http://www.t-nation.com/free_online_...ull_variations

I was thinking of doing deads today but went with rack pulls instead.
I wanted to feel out how my lower back could handle the weight.
Everything felt fine.
I increased the weight on everything except the lateral raises and hyper ext.

My weight took a small upward bounce after my off day.

I'm going to drop back to two days of HIIT next week and see what that does to my weight loss.
I didn't like losing 1.2 pounds this past week.
I would like to come in between 170-172 pounds on show day.
With 13 weeks left that would be about .5 pounds per week.


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; LEGS.

It REALLY was easy not going to the gym..

Tentatively; Under 13 WEEKS....1 DAY(S) OUT...!!

[deltpecx]

Week 37 WO 156

LEGS


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

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

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

QUADS

BB Squat
115x8fs
135x8fs
160x8
185x8
190x7

Hack Squat
45psx8
80psx8
90psx8
90psx8
90psx8

Leg Extensions
90x10
120x10
130x10
130x10
130x10
140x10

HAMSTRINGS

DB SLDL
50x8 for 3 sets

CALVES

Hack Calf Raise
135psx10
180psx10
225psx10
240psx10
240psx10
240psx10

Seated Calf Raise
135x10
160x10
160x10
160x10

QUADS -Reprised

Sissy Squats
BWx10 for 3 sets


POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Sprint Level:
Sprint Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

179.2

Today's Album Rotation

GHOSTS IN THE MACHINE
by The Police

OUTLANDOS d'AMOUR
by The Police




DAY 50

Yesterday's Macros;
C=
P=
F=
Total=

A rather easy leg day. I belted up for the squats just to be safe.
No problems so it looks as if I passed the test..
I can now sail off into the West with the elves...oops wrong movie...I digress.

Everything felt great.
I'm actually looking forward to my next HIIT session.
After listening to Doctors Layne Norton and Jake Wilson I have a whole new outlook and respect for cardio.
thanks again for posting that link Bob!


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; CHEST, ABS and HIIT

It REALLY was easy not going to the gym..

Tentatively; Under 13 WEEKS....0 DAY(S) OUT...!!

[deltpecx]

Today's Weight

178.8

DAY 51

Yesterday's Macros;
C=
P=
F=
Total=

Today is a rest day although this morning I did empty 15 bags(1cubic foot each) of steer manure/compost onto one of my garden beds. I had dinner with the kids at my ex wife's house, yes we are still friends and we get along well...

It was a free/refeed meal for me. I pretty much maxed out my macros (estimate). So I'll only have veggies and maybe a protein shake before I call it a day.
My weight dropped again.
HIIT tomorrow I can't wait!

Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; CHEST, ABS and HIIT

It REALLY was easy not going to the gym..

Tentatively; Under 13 WEEKS....0 DAY(S) OUT...!!

[deltpecx]

Week 38 WO 157

CHEST, BICEPS, FOREARMS and HIIT


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

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

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

CHEST

Paused Decline BP
95x10fs
135x8
155x8
165x8
170x8
170x8
175x8

Paused High Inclined DB Press
25x8fs
45x8
65x8
65x8
65x7 - spotted.

Paused FM Flat Press
40x8
45x8
45x8

Paused FM Flyes
20x8
25x8
35x8
35x8
35x8

BICEPS and FOREARMS

Oly Bar Curls in the squat rack
45x8
55x8
65x8
75x8

Standing DB Hammer Curls
25x8
30x8
35x8
35x8
35x8

Reverse BB Curls
40x8
40x8
40x8

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level: 1 and 15
Sprints; 5
Sprint Level: 15
Sprint Duration; 12-15 seconds
Time: 16:00
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

179.2

Today's Album Rotation

NUCLEAR DAYS
by The Vapors

MAGNETS
by The Vapors




DAY 52

Yesterday's Macros;
C=
P=
F=
Total=

I started out with paused declines.
After giving it a bit of a think I decided to pause this whole chest WO.
Well it did work.

The HIIT was amazing! My quads were burning and pumped.
A lady stopped by me as I finished the third sprint. I could only breathlessly stammer; "I....can't talk."..LOL!
She got the message.

I still feel the HIIT session in my quads.
Heck, I might be able to skip the next leg WO...LOL!

Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; QUADS and ABS

It REALLY was easy not going to the gym..

Tentatively; Under 12 WEEKS....5 DAY(S) OUT...!!

[deltpecx]

Week 38 WO 156

4/2/13

BACK, TRAPS 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

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

BACK

BB Rows
135x8
185x8
195x8
205x8
215x8
215x8

HS Iso Row Standing
90x8
135x8
145x8
145x8
145x8

Front V-Grip Pulldown
150x8
170x8
170x7
160x8

Reverse Lat Pulldown
160x8
160x8
160x8

TRAPS

BB Shrugs
225x8
295x8
315x8
345x8
350x6

DELTS

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

Standing DB Lateral Raise
25x8
30x8
30x8
30x8

Rope Face Pulls
30x8
45x8
60x8
60x8
60x8

Rope Lat Pull Downs
50x8
60x8
60x8

POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Sprint
Sprint Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

179.4

Today's Album Rotation

RELAYER
by Yes

TALK
by Yes




DAY 53

Yesterday's Macros;
C=
P=
F=
Total=

This WO started out slow. My lower back was tight from the gardening I've been doing.
Too much bending over..
My back finally loosened up after the HS Iso Row work.
The shrugs felt good, real good!



Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; now it will be QUADS, ABS and HIIT

It REALLY was easy not going to the gym..

Tentatively; Under 12 WEEKS....4 DAY(S) OUT...!!

[deltpecx]

Week 38 WO 156


QUADS, TRICEPS 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

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

QUADS

Leg Extensions
70x10fs
110x8
150x8
160x8
160x8
160x8

Hack Squat
25psx8fs
90psx8
90psx8
90psx8
100psx8..PR!

Paused Leg Press
135psx8
180psx8
195psx8
200psx8
200psx8PR

Single leg extensions
35x8
40x8
40x8
50x8
55x8
55x8

TRICEPS

CGBP
125x8
140x8
150x8

OH Rope Extension
40x8
50x8
50x8
55x8
55x8

Rope Pulldown
40x8
45x8
45x8
45x8

ABS

Repping Planks
BW+10x10
for 3 sets

Roman Chair Crunch
BWx10
BW+20x10
BW+20x10
BW+20x10

Ball Crunch

BWx10
for 3 sets
POSING


CARDIO

TREADMILL
Speed:
Incline:
Time:
Cals:

UPRIGHT BIKE
HIIT
Level:
Sprints;
Sprint
Sprint Duration;
Time:
Cals:

SPIN BIKE
HIIT:
Sprints;
Time:

Today's Weight

178.4

Today's Album Rotation

DOO DAD
by Webb Wilder

TIN MACHINE
by Tin Machine




DAY 55

Yesterday's Macros;
C=
P=
F=
Total=

I was planning to start dead lifting today but my lower back was still a bit sore.
My regular chiropractic appointment is next week. My back should be all loosey goosey after that.
The hacks felt great as did the leg presses.
The CGBP were meh today but I made up for it with the other two exercises.
My weight is holding steady that's good.
I'm pushing HIIT into the next session.


Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......UBER UBER HIGH!
Dieting enthusiasm.....VERY HIGH!
Competing enthusiasm...UBER HIGH!

Next Up; CHEST, BICEPS and HIIT

It REALLY was easy not going to the gym..

Tentatively; Under 12 WEEKS.... 2DAY(S) OUT...!!

[deltpecx]

I decided to stop this thread. If you want to follow go here:
http://forum.bodybuilding.com/showth...post1050899771