Deltpecx's Journey; It's Never Too Late. 2 more Over 50s then onto the Over 60s

[deltpecx]

Sounds like you are absolutely killing it each day in the gym! Thats really impressive considering that you're still only a few weeks post-show. Has strength gotten back to normal yet?

Thanks Lep!

I feel as though I'm killing it.
I just got back a little while ago from today's delt WO.
Feeling it as I type.

I don't know if my strength is back to normal.
I haven't done any strength training yet.

TBH, I'm more but looking purdy on stage and looking strong than being strong.
I'll leave that to you youngsters...

[deltpecx]

Week 8 WO 57

DELTS, TRAPS and CALVES....HYPER

Inclined Rear DB Raise/Swings*
15x20
30x30
40x30
45x30
50x25
*See Below

Seated Lat Raise Swings**
15x20
20x20
25x20
30x20
30x20>20x10
**These were done facing the back of the inclined bench set almost upright.

Seated Front DB Raise/Swing*
15x20
20x20
25x16
30x16
35x12
*Done seated as on the above exercise.

Band Rear Delt Pull
3 sets of; 12,15,12

Seated DB Press
35x15
40x15
50x11(+4)
55x13(+2)
(+) = Negative reps.
!/2 reps to keep the tension on the delts.

HS Reverse BTN Press
(weight per side)
25x15
45x15
60x10(+2)
55x13(+2)
55x12>45x12>35x11(+1)

TRAPS

Rear BB Shrugs
135x15
225x15
315x15
335x11

CALVES

Standing Calf Raise 3 sec. Hold At Top
210x5
270x5
330x5
390x5
450x5
495x5

Today's Weight

172.4

CARDIO
TREADMILL
Speed;
Incline;
Time;
Cals;

RUMINATIONS

A rather interesting way to train the delts.
Takes me totally out of my comfort zone.

Next up; ARMS


....314 days

[deltpecx]

Here's a video showing the swings for delts that we did;


http://www.youtube.com/watch?v=HxFs7...layer_embedded

[wheathins]

wow that looks like a serious shoulder workout!! Used to be my favorite day, can't wait till I can start back upping the volume on body specific days again. Looking good in here, Bill, I just started reading more and more about these 'post contest blues'. Have you experienced anything like that?

[deltpecx]

wow that looks like a serious shoulder workout!! Used to be my favorite day, can't wait till I can start back upping the volume on body specific days again. Looking good in here, Bill, I just started reading more and more about these 'post contest blues'. Have you experienced anything like that?

Yeah I did.
I even joked with a lady friend that I was suffering from PCS
Post Contest Syndrome...

I didn't take a break from training after my show.
I got to the gym that Monday morning and sat there thinking; "Why am I here?"
I finally got my butt up and just started training.
A day or two later I made the decision to train for 3 shows.
That was the ticket! I just needed a goal.
Odd though as I have never really been a goal oriented person.

[deltpecx]

Week 8 WO 58

BICEPS, TRICEPS and FOREARMS....HYPER

Hanging Inclined Concentration DB Curls
15x20
25x20
30x20
35x13...Fail!

Standing Alternating BB Curl*
50x4
50x8
50x12
50x16..rp
50x20..rp
Then back down
50x18..rp
50x14..rp
50x10
50x6
50x2
*We did these by passing the BB back and forth to each other.
IO22 did a set of 2 then my set of 4 reps.
When I reached 20 reps We reversed the order to 2 sets.

Seated DB Hammer Curl
15x20
20x20
30x20
30x15
20x20*
I was pulling my arm back during the curl using a bit of the delts to lift the weight.
This set was a form check and to get the correct feel.

TRICEPS

Seated OH DB Triceps Ext.
40x20
50x20
60x20
70x20
80x12(+2)
(+) = Negative reps.

EZ Bar Strap Pressdown
60x20
70x16
60x20
50x20*
Another form check.
I was doing a little body bounce and a slight pull with the delts
to the rear as I pressed the weight down.
He caught me again....

Band Pulldowns
One wrap around hands
3 sets;
30,40,50

Two wraps around hands
2 sets;
30,40

FOREARMS

Rear BB Wrist Curls
45x25
65x20
85x20

Seated Plate Squeeze Hold..Timed
(2 ten lbs. plates in each hand)
20 for 1:18
20 for :58

Today's Weight

171

CARDIO
TREADMILL
Speed;
Incline;
Time;
Cals;

RUMINATIONS

The alternating BB Curls were brutal.
I had to rest pause (rp) a few sets.
IO22 kept pushing me to the full set.
I did some sets of pain walk offs after a few of those sets...

My IO22 caught a few bad form habits I developed.
We worked on correcting them.
This is definitly one of the advantages of training with another bodybuilder.

ALL in all a killer arm WO.


Next up; A much needed REST DAY!
Sat. LEGS


....313 days

[deltpecx]

Week 9 WO 59

LEGS....HYPER

SLDL
45x15
95x15
135x15
185x15
225x15
275x8...Fail

Seated Leg Curl
105x15
135x15
165x15
195x9...Fail

Leg Press
2ppsx30
4ppsx25
5ppsx15
5p35psx20 Rep PR
6ppsx15 PR

Leg Extension
90x25
100x25
110x20 Rep PR
115x16

DB Walking Lunge*
(Total number of steps)
BWx20
15x20
20x18



Today's Weight

173.2

CARDIO
TREADMILL
Speed;
Incline;
Time;
Cals;

RUMINATIONS

I was a little apprehensive about today's leg WO.
I had strained the back of my left knee gardening on Thurs.
I tripped on a hose and had a;
... 'Help I've fallen and can't get up'... moment.
I got up fine and just shook my head in disbelief..LOL!

I've been noticing change in the mirror over the past week or two.
The changes are starting to show in the gym as I set a couple of PRs today.

The split is supposed to change this week...Yeah!

Next up; Three REST DAYS!

Back at it on WEDs.; BACK and DELTS


....311 days

[deltpecx]

Yesterday, today and tomorrow are rest days.
This is the first real break I've had since my show
My weight is hovering betwen 172-173, today I'm at 172.6.

I haven't been a complete couch potato, watching the Vuelta a Espana.
I've been keeping busy somewhat..LOL!
I went to a party last night, Hawaiian food..YUM.
but early I did some gardening housekeeping and here's some pics.

BEFORE: at 9 AM it looked like this:

[deltpecx]

I didn't do this alone.
a few of my neighbors helped out.
The tree is a Prunus serrula.
It's an ornamental cherry that's grown for the exfoliating bark not the flowers.
It is best positioned so the low winter sun shines through the tree.
This makes the peeling bark look as if it's on fire.
This one was suckering everywhere.

3 hours later we have this:



THE STUMP!
and lots of firewood..

[Leprechauns1021]

Hope you enjoyed your time off from the gym! Gardening is a great hobby I bet...relaxing, yet taxing at the same time. Raises your NEAT a bunch too I bet.

[deltpecx]

Hope you enjoyed your time off from the gym! Gardening is a great hobby I bet...relaxing, yet taxing at the same time. Raises your NEAT a bunch too I bet.

I am and it is relaxing.
Falling a tree is alot of work.
There's so much light coming through windows now.

What is NEAT?

[Leprechauns1021]

Non-
Exercise
Activity
Thermogensis

Basically everything you do that burns calories outside of the gym.

[wheathins]

wowza bill that tree was a monster! I hope you used a hand saw for that bad boy and really worked up dem calories!!

glad to hear everything is still going smoothly in here brotha

[deltpecx]

Today was a complete rest day...almost.
I did a bunch of cleaning/vacuuming...cardio

My weight is steadily dropping.
Last Sat. my last WO day I weighed; 172.6
Sunday; 173
Monday 172.6
Tuesday 172.2

Tomorrow I plan to bring regular cardio sessions back.

[deltpecx]

Non-
Exercise
Activity
Thermogensis

Basically everything you do that burns calories outside of the gym.

Thanks Lep!

[deltpecx]

wowza bill that tree was a monster! I hope you used a hand saw for that bad boy and really worked up dem calories!!

glad to hear everything is still going smoothly in here brotha

Diude! that was an ornamental cherry.
That wood is hard!
If I used a hand saw the tree would have won...LOL!


I burned some good cals. deadlifting all the pieces of wood.

[deltpecx]

Week 9 WO 60

CHEST

Incline Bench Press
95x12wu
135x3
155x3
160x3
1655x3
170x3
175x3
180x3
185x3...barely.

Flat DB Press
50x3fs
60x1...60x3*
70x1...70x3
80x1...80x3
* rest between the 1 rep and 3 rep sets
was the time for the others sets.

Incline DB Flye
35x5
40x5
45x5
50x5
55x5

HS Wide Press
1ppsx5
2ppsx5
3ppsx5
4ppsx2...fail
3p25psx5


Today's Weight

174

CARDIO
TREADMILL
Speed;3.0
Incline; 15
Time; 20:00
Cals; 219.1

RUMINATIONS

I thought we were doing back and traps today.
I was wrong.
My training partner IO22;
http://bodyspace.bodybuilding.com/indianoutlaw22/
set me straight that we were training chest today.

I guess that old gray matter ain't what it used to be.
We started with 8 sets of 3 reps with increasing weight each time.
Then we went to 7 sets one feel set then a set of 1 rep...rest ..then a set of 3 reps.
Then we went on to sets of 5x5.

I think this will get rather interesting as we progress through the WO rotation...squats...:EEK:

Next up; I really don't remember...LOL!
I've had a lot on my mind these past few days.
More on that tomorrow....

Anyway I'm feeling good and looking good IMO...

....307 days

[deltpecx]

Week 9 WO 61

BACK, TRAPS and CALVES aka Moo Babies

BACK

Deadlift
95x3
135x3
155x3
18x3
1655x3
205x3
225x3
245x3
275x3 PR.

Rack Pulls
225x1...225x3
275x1...275x3
315x1...315x3
405x1...405x3

HS Iso Row*
(weight per side)
45x5
90x5
135x5
170x5
190x5
200x5
* We did these standing.
Much better feel than sitting.

Front Lat Pulldowns
135x5
150x5
170x5
190x5
200x5

TRAPS

DB Shrugs
60x5
80x5
100x5
110x5
120x5

CALVES

Standing Smith Calf Raise
1ppsx3
2ppsx3
3ppsx3
3p25psx3
3ppsx3
2ppsx3*
2ppsx3
3ppsx3
* I was doing this with my legs straight.
IO22 suggested I keep my knees slightly bent.
I dropped the weight to get the form down.
Huge difference!

Today's Weight

172.2

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

Deadlifts are back!
Felt good to get a PR and then follow that with some sweet rack pulling!
The 405 was feeling a bit heavy on the last set.
feltgoodman.jpg



....306 days

[Leprechauns1021]

Wow...training partner looks incredible!

You're definitely making some pretty big strides out of your prep..only a few weeks and you're already hitting up some heavy deads and rack pulls! I haven't done deads in a while...hex plates at the gym make them too much of a headache..might start doing rack pulls though

[deltpecx]

Week 9 WO 62

FRIDAY 9/9/11

DELTS and ARMS

DELTS

Seated DB Press
30x3
35x3
40x3
45x3
50x3
55x3
60x0..ah, that would be FAIL!
55x3

CGBP
65x3
85x3
95x3
115x3
135x3
155x3
175x3
185x3

WG Upright Row
65x3
70x1....>70x3
75x1....>75x3
80x1....>80x3

Lying Triceps Ext.
55x3
75x1....>75x3
80x1....>80x3
85x1....>85x3

Standing Barbell Curl
50x3*
60x3*
65x5
70x3
75x3
80x3
85x3
90x3
*These were done with a straight bar.

Today's Weight

172.2

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

We had to combine two WOs.
We were both busy over the weekend.
Got it got it done got out...eventually.

We picked up another training partner.
He's one of my power lifting buddies.
He wants to look more like a bodybuilder.
This is gonna be good!
Can it get any better!?...


....305 days

[deltpecx]

Wow...training partner looks incredible!

You're definitely making some pretty big strides out of your prep..only a few weeks and you're already hitting up some heavy deads and rack pulls! I haven't done deads in a while...hex plates at the gym make them too much of a headache..might start doing rack pulls though

Thanks Lep!
I have the hex plates also.

Yeah, he looks larger in real life!

[deltpecx]

Week 10 WO 63

CHEST and CALVES

CHEST

Inclined Bench Press
65x3
85x3
95x3
115x3
135x3
145x3
155x3
175x3

Flat DB Press
55x3
65x1....>65x3
75x1....>75x3
85x1....>85x3

High Inclined DB Flye
30x5
35x5
40x5
45x5
50x5

FM Pec Squeeze
50x5
70x5
80x5
90x5
100x5...+1 for extra credit!..

CALVES and SOLEUS

Leg Press Calf Raise
1ppsx10
1p25psx10
2ppsx10
2p25psx10
3ppsx10
3p25psx10
4ppsx10
4p25psx10
5ppsx10
5p25psx10

Seated Calf Raise*
45x20
70x20
80x20
90x20
100x20

Today's Weight

172.6

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

A good chest WO.
The weight is nothing to write home about but
these WOs are all about the feel in the muscles being worked.
I even did an extra rep for extra credit on the pec squeeze.

* I do thees leaning forward over the leg pad.
This makes if a bit tougher to do.
I can't use my body to 'pull' back the weight.

....300 days

[deltpecx]

Week 10 WO 64

BACK and ABS

BACK

HS Rev. Grip Pulldown
1ppsx3
1p25psx3
1p35psx3
2ppsx3
2p25psx3
2p30psx3
2p35psx3
3ppsx3

Supported T-Bar Row
1px3
2px1....>2px3
2p25x1....>2p25x3
3px1....>3px3

DB Pullover
50x5
60x5
75x5
85x5
95x5

Standing HS ISO Lat Row
1ppsx5
2ppsx5
2p25psx5
3ppsx5
3p25psx5

BB Obliques standing Twists
3 sets of 20

Rack Pulls
225x5
315x5
365x5
405x5
425x5...PR!

ABS

FM Crunch
50x20
60x12
70x6>60x4>50x5>40x5
70x4>60x3>50x1

Knelling Rope Crunch
40x15
60x15
70x15
80x12>70x10>60x10
These were done by kneeling erects and only crunching down ever so slightly.
I crunched the abs just to a point before the hip flexors engaged.

Hanging Leg Raise
1 set of 5

Today's Weight

N/A

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

Rack Pull PR late in the WO.
feltgoodman.jpg!

....299 days

[deltpecx]

Week 10 WO 65

DELTS and TRAPS

DELTS

Seated DB Press
30x10
35x3
40x3
50x3
55x3
60x3*
65x3
70x3
*I had help getting the DBs to the top
to start the set.

Smith BTN Press
25psx3
35psx1....>35psx3
45psx1....>45psx3
55psx1....>55psx3

Prone Inclined Rear Delt Swing
35x5
45x5
55x5
65x5
70x5

Inclined Lateral Raise
10x5
15x5
20x5
25x5
27.5x5

Front BB Raise
40x5
45x5
50x5*
45x5
45x5
* IO22 caught me slightly hitching my hips to lift the DB.
I went back down to the 45s and fixed the problem.
feltrealheavyman.jpg..

TRAPS

HS Seated Shrug
1pssx5
2ppsx6
3ppsx5
3p10psx5
3p25psx5
3p35psx5

BB Shrugs
135x5
225x5
315x5
405x5
405x5

Today's Weight

N/A

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

I had my spotter push the DBs to the top on the seated presses.
These old shoulders don't like driving heavier DBs up from down low.
Once I get them up everything is OK.

I was using a little bit of body english to get the weight up on the front raises.
I dropped the weight to 45s and worked on not hitching my hips to help drive the weight.
Problem solved for now. I know I'll get caught again on something else..itsallgoodman.jpg.

I have curtailed my cardio sessions until my regular gym is done being remodeled.
The temporary gym is twice the drive time for me.

Oh yeah, I screwed up on the day countdown.

....298 days

[deltpecx]

Week 10 WO 66

FRIDAY 9/16/11

ARMS

TRICEPS

Seated OH DB Ext.
30x12wu
40x3
50x3
55x3
60x3
70x3
80x3
90x3
100x3*PR
* It's been some time since I hit the triple digits on this!

CGBP
95x3
135x1....>135x3
165x1....>165x3
185x1....>185x3..PR for this exercise.

EZ Bar Triceps Pressdown
50x5
60x5
70x5
80x5
90x5

BICEPS

Standing EZ Bar Curl
55x3
65x3
75x3
85x3
95x3
100x3**
105x3
110x3

Seated Inclined DB Curls
20x3
25x1....>25x3
35x1....>35x3
40x1....>40x3

EZ Bar Spider Curls
55x5
65x5
75x5
85x5
90x5

BRACHIALIS / FOREARMS

Standing Hammer Curls
25x3
27.5x3
30x3
35x3
40x3
47.5x3
50x3
52.5x3
I'm loving the 2.5 lbs increase in the DBs at this gym.

Reverse BB Curls
30x3
40x1....>40x3
50x1....>50x3
60x1....>60x3

Standing BB Wrist Curls
50x5
60x5
70x5
80x5
90x5

Today's Weight

N/A

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

Any PRs I post are for this split and style of training.

**I did the standing EZ Bar curls with my back against the Preacher/Spider curl bench.
I did this to keep from using my back, by slightly swinging, to help lift the heavier DBs.
This kept all the tension on the biceps.

I have to remember to use a bit more weight at the start of the 3-1-3 sets.

I haven't been tracking my exact macros this week.
I've been eating by how I feel.
I plan to get back on track in a week or two.
Once I start cardio up again.





....296 days

[deltpecx]

Week 10 WO 67

SATURDAY 9/17/11

LEGS

QUADS

Leg Press
1ppsx3
2ppsx3
3ppsx3
4ppsx3
5ppsx3
6ppsx3
6p25psx3
7ppsx3..PR

Hack Squat
1ppsx3
2ppsx1....>2ppsx3
3ppsx1....>3ppsx3
3p25psx1....>3p25psx3

Leg Extension
70x5
85x5
115x5
130x5
160x5

HAMSTRINGS

Seated Leg Curl
55x3
70x3
100x3
115x3
130x3
145x3
155x3
160x3

FM Lying Leg Curl
60x3
80x1....>80x3
110x1....>110x3
140x1....>140x3

Butt Braced DB SLDL
35x5
405x5
45x5
50x5
55x5
These just take everything out of the movement and isolate the hammies.
Amazed at how difficult these can be with such low weight.

Today's Weight

Hanging around 174

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

Any PRs I post are for this split and style of training.

All the racks were being used so we did two different leg curls.
I'm typing this on Sunday afternoon and my legs are really sore.
A bit surprised at how sore they are.

Sunday: Chest...will post later or tomorrow.
Monday; Rest Day


....295 days until Show #1

[deltpecx]

Week 11 WO 68

SUNDAY 9/18/11

CHEST and CALVES

PECS

Flat DB Flye
20x3
30x3
35x3
40x3
45x3
50x3
60x3
65x3..

Inclined DB Press
45x3
50x1....>50x3
60x1....>60x3
70x1....>70x3

HS Inclined Press
(weight per side)
25x5
45x5
70x5
80x5
90x5

HS Decline Press
(weight per side)
45x5
90x5
115x5
135x5
160x5

Single Arm Pec Dec
55x5
70x5
85x5
100x5
115x5

CALVES

Seated Calf Raise
45x20
80x20
90x20
110x20
115x20

Leg Press Calf Raise
2ppsx10
3ppsx10
4ppsx10
5ppsx10
6ppsx8...PRand fail by 2 reps!


Today's Weight

Hanging around 174

CARDIO
TREADMILL
Speed;0
Incline;0
Time; 0
Cals; 0

RUMINATIONS

Any PRs I post are for this split and style of training.

We've been doing the Inclined DB work on a high incline bench.
I've been not liking it as it hits to much on my delts.
This was the last chest WO at this gym before the old gym re-opens.
I finally found the only adjustable bench while we were working our calves..figures.


Monday; Rest Day
Tomorrow; BACK and ABS

....294 days until Show #1

[wheathins]

....2954days until Show #1

2,954 days until your next show! That's an 8 year off season!!!

[deltpecx]

2,954 days until your next show! That's an 8 year off season!!!

HAHA! ROFLMAO!!
....fixed....

Jeez!! I might not even live that long...LOL!!

I could say I did that to see if anyone was still reading this log.
But I will man up and say I screwed up!...dam gray cells failed me again.

You even figured it out in years...LOL!
Good catch Matt!

[Rypt1]

Nice job on the PR's!

Looks like you are really hitting it, keep it up.