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

[deltpecx]

Week 11 WO 69

BACK and ABS

BACK

HS High Row
(weight per side)
45x3
70x3
90x3
115x3
125x3
135x3
160x3
170x3

Front Lat Pulldown
105x3
150x1....>150x3
165x1....>165x3
180x1....>180x3

Inclined Seated Cable Pullover
80x5
100x5
120x5
130x5
150x5

HS Iso Front Pulldown
(weight per side)
45x5
90x5
100x5
105x5
115x5..help on last 2 reps

ABS

Decline Weighted Twists
25x20 for 3 sets

Captain Chair Leg Raise
LWx15*
LW+5x12
LW+10x12
*LW = Leg Weight

LF AB Machine
70x12
80x12
100x10>80x10>70x10
120x10>110x10>100x7

Today's Weight

Hanging around 175

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

CARDIO RESUMES

...in 4 days!

RUMINATIONS

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

We used the movable adjustable bench today with just 3 days left a t this gym.
We used it for the Cable Pullovers.
Those things really target the lats and serratus.

Split change is coming in a few days!
Talk around the gym is it will be German Volume Training (GVT).
I loved GVT the last time I did it.

Tomorrow; DELTS and TRAPS

....292 days until Show #1

[deltpecx]

Nice job on the PR's!

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

Thanks Rypt!

[wheathins]

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!

haha I'm an accountant, numbers are my thing! But I'm still reading along, wondering if I myself should start an off season log... Dude I'm tellin ya, I give you props for never coming on here and bitching and complaining about the post show blues/weight gain. I don't have the 'blues' per say but like this weekend I've got an engagement party for a friend to go to, we're going to this place in the city known for its big, delicious, disgusting burgers, and I'm excited to go and enjoy one and a few drinks but in the back of my mind I'm like... scared (I guess would be the best way to describe it). Have you had this sort of anxiety? I'm going through my head like what kind of cardio I can do on Sunday to remedy the burger and drinks - I don't want this to be a common practice for me ya know. Any thing like this happen to you?

[Reid456]

Subbed!

[deltpecx]

Week 11 WO 70

TRAPS and DELTS

TRAPS

HS Seated Trap
(weight per side)
45x3
55x3
70x3
80x3
90x3
135x3
160x3
180x3..PR

DB Shrugs
60x3
90x1....>90x3
100x1....>100x3
120x1....>120x3

DELTS

Smith Seated Front Press
95x3
125x3
145x3
155x3
160x3
165x3
175x3..PR?

HS BTN Press
(weight per side)
25x3
45x1....>45x3
55x1....>55x3
80x1....>80x3

Seated Lateral Raises..Swing Style
20x5
22.5x5*
12.5x5
15x5
20x5
* I was bending my elbows which caused me to engage my traps.
I dropped the weight and did it correctly.
We do these on an inclined bench in the raised position facing the back padding.
Chest, if big enough, or head is against the padding.
This prevents any body swinging/english for which I have become known to do....LOL!

Prone Incline Rear DB Raise...Swing Style
15x5
20x5
25x5
30x5
40x5

Today's Weight

Hanging around 175

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

CARDIO RESUMES

...in 3 days!

RUMINATIONS

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

Good trap and delt WO.
The DBs only go up to 120.
I could have and should done the all the DB shrugging with them.

Tomorrow; ARMS and CALVES

....291 days until Show #1

[deltpecx]

haha I'm an accountant, numbers are my thing! But I'm still reading along, wondering if I myself should start an off season log... Dude I'm tellin ya, I give you props for never coming on here and bitching and complaining about the post show blues/weight gain. I don't have the 'blues' per say but like this weekend I've got an engagement party for a friend to go to, we're going to this place in the city known for its big, delicious, disgusting burgers, and I'm excited to go and enjoy one and a few drinks but in the back of my mind I'm like... scared (I guess would be the best way to describe it). Have you had this sort of anxiety? I'm going through my head like what kind of cardio I can do on Sunday to remedy the burger and drinks - I don't want this to be a common practice for me ya know. Any thing like this happen to you?

I don't see the sense in coming in here and complaining.
I'll state how I feel and deal with it. It is what it is.
I did feel down after my show.
I didn't have any reason to train.
It took me a few days to get going again nothing serious.

I just got over the 'fear of gaining fat' this past week. I guess I was mentally still in prep mode.

I was feeling really run down last week. I think it was a combination of intense WOs,
low calorie intake, I've not been tracking my macros for a little over a week now.
and allergies. I decided last Thursday, the worst day, to just eat food. By Friday I was back in action..LOL!
I'm not going to get fat from a few weeks of free eating as in not tracking macros. I just eyeball the food and don't overindulge,
Any fluffiness will be taken off once I resume cardio.


By...going to a place in the city... are you referring to New York City or Philadelphia?
Sounds like it might be a blast!

[deltpecx]

Week 11 WO 71

ARMS

TRICEPS

Inclined EZ Bar Triceps Ext.
55x3
65x3
75x3
85x3
90x3..PR
95x3..PR
100x3..PR
105x3..PR

Strap EZ Bar Pressdown
40x3
60x1....>60x3
80x1....>80x3
90x1....>90x3

Seated OH DB Extension
(done with the DB's touching)
15x5
17.5x5
22.5x5
30x5
30x5..PR
Technically these were all PRs as it was the first time doing this exercise in this way...

BICEPS

Hanging DB Concentration Curls
15x3
22.5x3
25x3
27.5x3
30x3
32.5x3
35x3
40x3..PR?

EZ Bar Spider Curls
35x3
80x1....>80x3
85x1....>85x3*
90x1....>90x3
* I got caught again doing a slight body rock to get the weight up.
It was fixed on the next set.

DB Preacher Hammer Curls
( done with the DBs held together..touching)
20x5
25x5*
27.5x5
30x5
32.5x5
These were done in the eccentric training fashion...nice and slow.

FOREARMS

BB Reverse Wrist Curls
20x10
30x8
30x5

Cable Kneeling Finger Wrist Curls
30x12
50x10
60x10

Today's Weight

174.8

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

CARDIO RESUMES

...in 2 days!

RUMINATIONS

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

My power lifter training partner mentioned that every set is a PR when it's an exercise that you've never done before.
I had to give him GENIUS props for that!
I also got called out at the end of the WO.
I mentioned that the WO were taking longer than usual. I am the guilty one.
IO22 called me out for chatting....
As I get tired near the end of a set I start taking longer rests and chatting.
No problem..I'll just fire up my mp3 player on Sunday and tune out for a bit.

IO22 you can chime in here ...

Other than that my biceps and forearms were burning today!

Tomorrow; REST DAY!
Sunday; Split change...GVT begins in full force with limited chatting.....on my part.



....290 days until Show #1

[Leprechauns1021]

What made you decide to switch to GVT? Never been a high volume fan myself...but then again I've never really done it correctly. Sounds like a nice change up though, should be challenging as well

[deltpecx]

What made you decide to switch to GVT? Never been a high volume fan myself...but then again I've never really done it correctly. Sounds like a nice change up though, should be challenging as well

I didn't decide, IO22 did. I am not in charge...
I like high volume. Heavy weight low reps tends to pound my joints after a while.

We've been changing splits every 3 weeks. It keeps the body guessing...LOL!

[deltpecx]

Today's Weight

174.2

CARDIO RESUMES

...in 1 day!

RUMINATIONS

Rest day well not really. I've been working on my NEAT sessions.
I'm cleaning up the rest of the tree that was cut down two weeks ago.

My weight is holding steady around 174-175l
I've been eyeballing my food the past 2 weeks.
Plan is to start tracking on Monday.



....289 days until Show #1

[indianoutlaw22]

What made you decide to switch to GVT? Never been a high volume fan myself...but then again I've never really done it correctly. Sounds like a nice change up though, should be challenging as well

If it is size you want, volume is the way to go! Looking at the muscle and its capabilities for hypertrophy, aerobic fibers have more potential. Fast-twitch (type IIx) fibers can only gain actin/myosin filaments to produce size --this is minimal and takes a very, very long time to get large. With the glycolytic (type IIa) fibers, they have the capability of gaining both actin/myosin filaments AND cellular organelles (mitochondria and so on). By gaining both, the hypertrophy is much greater.

Just like any workout, if you follow one for too long the benefits decrease. GVT sounded like a winner for this next period of training.

Lep, you should give volume training a try for a few weeks. I have never had better size gains as I have with volume.

[deltpecx]

Week 11 WO 72

LEGS

QUADS

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

Smith Front Squat
95x3
135x1....>135x3
155x1....>155x3
175x1....>175x3

Reverse Hack Squat
1ppsx5
2ppsx5
3ppsx5
4ppsx5
4p25psx5..

HAMSTRINGS

SLDL
135x3
185x3
205x3
225x3
245x3
2755x3
315x3
325x3..

Seated Leg Curl..single leg
45x3
75x1....>75x3
105x1....>105x3
120x1....>120x3


Today's Weight

N/A

CARDIO
TREADMILL
Speed;3.0
Incline;12.0
Time; 20:00
Cals; 197.9

Today's Album Rotation

PULL THE PIN
by Stereophonics

THE SUBURBS
by Arcade Fire

RUMINATIONS

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

Not only is cardio back but so is the MUSIC!!!

I trained solo today.
SLDLs felt heavy.
I looked at my log book and I saw I did calves with chest last week.
Tomorrow is chest day....and calves.
Cardio is back. Felt difficult or it seemed to take along time to get in 20 mins.
All new treadmills at my old now refurbished gym.
Nice paint job too.
It looks as if all the good BB equipment is still there...


Tomorrow; Chest and Calves.
Sunday; Split change...GVT begins in full force with limited chatting.....on my part.



....288 days until Show #1

[deltpecx]

Week 12 WO 73

CHEST and CALVES

CHEST

Flat DB Flye
15x20
20x20
25x20
30x20
35x20

Low Incline DB Press
35x10
45x10
for 9 sets

FM Pec Squeeze
40x20
50x20
55x20
60x20
70x20

BB Bench Press to clavicle
45x20
55x20
65x20
85x20
95x20
100x20
These were all PRs for this lift...
I did this to my collar bone or just below, with a spotter.

CALVES and SOLEUS

Hack Calf Raise
2ppsx20
3ppsx20
4ppsx20
4ppsx20
4p20psx20

Seated Calf Raise
90x15
100x15
100x15
100x20..rebound set
100x15

Today's Weight

N/A

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

Today's Album Rotation




RUMINATIONS

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

First day of GVT training.
Chest pump was crazy when I got home.
Legs sore form yesterday.
Chest getting sore now...feelsgoodman.jpg

I got called out only once for stalling...my bad.

Tomorrow I'll be working on my NEAT sessions again.
I have 2 yds of gravel being delivered,
Gravel moving if it isn't raining.
That should be a good warm up for Tuesday's back day.

Tomorrow; REST DAY and NEAT!

....287 days until Show #1

[deltpecx]

If it is size you want, volume is the way to go! Looking at the muscle and its capabilities for hypertrophy, aerobic fibers have more potential. Fast-twitch (type IIx) fibers can only gain actin/myosin filaments to produce size --this is minimal and takes a very, very long time to get large. With the glycolytic (type IIa) fibers, they have the capability of gaining both actin/myosin filaments AND cellular organelles (mitochondria and so on). By gaining both, the hypertrophy is much greater.

Just like any workout, if you follow one for too long the benefits decrease. GVT sounded like a winner for this next period of training.

Lep, you should give volume training a try for a few weeks. I have never had better size gains as I have with volume.

Thanks for dropping this smart bomb in here...

[deltpecx]

Week 12 WO 74

TUESDAY 9/27/11

BACK and ABS

BACK

HS Iso Row...Standing
(weight per side)
45x20
70x20
80x20
90x20
105x20

HS Seated High Row
(weight per side)
45x10
60x10
60x10
70x10
for 7 sets

V-Grip Front Pulldown (strap)
60x20
70x20
80x20
90x20
95x20

EZ Bar Inclined Cable Pullover
60x20
70x20
75x20
80x20
70x20*
* I dropped the weight back down to keep my triceps out of the movement.

ABS

Seated BB Oblique Twist
30x40
for 3 sets

Captain Chair Leg Raise
10x10
10x10
10x12

Seated Reverse Crunch
60x15
60x15
70x15

Today's Weight

N/A

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

Today's Album Rotation




RUMINATIONS

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

This was a good feeler WO with the HS, cable and strap stations to set some
base numbers for GVT back day.
Next week I'll get some rack pulling and maybe some BB rowing done.
I would like to throw in some DB pullovers too.
I'll have to talk to the Blue Hulk about that...

Tomorrow; DELTS and TRAPS.

....285 days until Show #1

[deltpecx]

Week 12 WO 75

WEDNESDAY 9/28/11

DELTS and TRAPS...GVT Training

DELTS

Seated DB Press
20x20
25x20
30x20
35x20
40x20

HS BTN Press
(weight per side)
25x10
45x10
for 9 sets

DB Lateral Raise
10x20
12.5x20
15x20
20x17
20x15

Swing Rear DB Raise
25x10
30x10
for 9 sets.

TRAPS

DB Shrug
40x20
70x20
80x20
85x20
85x13

Calf Raise Shrug
225x10
270x10
360x12
450x10
for 7 sets

Today's Weight

around 175

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

Today's Album Rotation




RUMINATIONS

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

A really great delt and trap WO.
Traps were burning all might especially the lower trap.

Next up;; ARMS

....284 days until Show #1

[Leprechauns1021]

If it is size you want, volume is the way to go! Looking at the muscle and its capabilities for hypertrophy, aerobic fibers have more potential. Fast-twitch (type IIx) fibers can only gain actin/myosin filaments to produce size --this is minimal and takes a very, very long time to get large. With the glycolytic (type IIa) fibers, they have the capability of gaining both actin/myosin filaments AND cellular organelles (mitochondria and so on). By gaining both, the hypertrophy is much greater.

Just like any workout, if you follow one for too long the benefits decrease. GVT sounded like a winner for this next period of training.

Lep, you should give volume training a try for a few weeks. I have never had better size gains as I have with volume.

Thanks for the info! I've never tried a high volume routine, but I think once I'm done with prep I'll give it a shot (dont think my body could recover from such high volume at my current deficit). You have absolutely sick physique as well..looks like this style is working very well for you!

[deltpecx]

Week 12 WO 76

THURSDAY 9/29/11

ARMS...GVT Training

TRICEPS

Triceps Pressdown (strap)
35x20
40x20
45x20
50x20
60x20

Lying Triceps Ext.
50x10
for 10 sets

OH Rope Ext. (strap)
40x20
40x20
35x18
30x20
30x20

BICEPS

Back Braced BB Curl
30x20
35x20
Switched to EZ Bar
35x20
35x20
35x20

Hanging Concentration Curl
10x10
15x10
for 7 sets
20x10
20x10

Seated Hammer Curl
5x40
10x30
15x25
15x20
20x12>15x10>10x10

FOREARMS

TRISET:
Over Bench Cable Wrist Curl
1- 30x15
2- 35x15
BB Reverse Curl
1- 30x15
2- 30x15
Standing BB Wrist Curls
1- 70x15
2- 70x15

Today's Weight

around 175

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

Today's Album Rotation




RUMINATIONS

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

My arms were burning from after the hammer curls sets.
That was about all I could lift.

Friday; Rest Day
Next up;; LEGS...

....283 days until Show #1

[deltpecx]

Week 12 WO 77

QUADS and HAMSTRINGS...GVT Training

QUADS

Leg Extension
50x20
60x20
70x20
80x20
90x20

Leg Press
2ppsx10
3ppsx10
4ppsx10
for 8 sets

HAMSTRINGS

Smith SLDL
95x20
85x20
85x20
85x20
90x20
These just tore up my hammies.
I had to stand on several plates to get a good stretch.

Seated Leg Curl
120x10
135x10
for 9 sets

FM Rectus Femoris Raise
10x20
for 3 sets



Today's Weight

177 lbs
That's a 19 pound gain in the 11 weeks since show day.


CARDIO
TREADMILL
Speed;3.0
Incline;12
Time; 15:00
Cals; 143

Today's Album Rotation

during cardio;
MOTT
by Mott The Hoople


RUMINATIONS

Any PRs I post are for this split and style of training.
It felt good to do some RF raises again.
There are a new set of ankle straps at the renovated gym..
It doesn't seem like much but my legs are fried.

Next up; CHEST

....281 days until Show #1

[Webber91]

I love doing SLDL's on the smith, it's the only way I can do them without trashing my piriformis at the moment. The stretch you can get on these is incredible! I'm loving reading about the volume in this routine mate, it's very interesting. As much as I love lifting heavy, my body responds so much better to moderate reps...but these high rep sets seem awesome!

[Leprechauns1021]

Umm...100 reps on leg extensions seems like "much" to me! I can only imagine the burn. And then 10 sets of Leg Press??? You're crazy!

[deltpecx]

I love doing SLDL's on the smith, it's the only way I can do them without trashing my piriformis at the moment. The stretch you can get on these is incredible! I'm loving reading about the volume in this routine mate, it's very interesting. As much as I love lifting heavy, my body responds so much better to moderate reps...but these high rep sets seem awesome!

Nice to see you made it over here!

Awesome they are indeed, mate!

The Smith SLDLs felt totally different from BB SLDLs.

It's called German Volume Training.
The high reps can be killers sometimes usually on leg and arm day!

If you scroll back a few pages you'll see we switch the split every 3 weeks.

If I recall you train with high volume?

[deltpecx]

Umm...100 reps on leg extensions seems like "much" to me! I can only imagine the burn. And then 10 sets of Leg Press??? You're crazy!

Old and crazy...LOL!

Hey, you forgot the 100 reps of SLDLs and Leg Curls..

[deltpecx]

I love doing SLDL's on the smith, it's the only way I can do them without trashing my piriformis at the moment....

Does this cause sciatica?

[Webber91]

Nice to see you made it over here!

Awesome they are indeed, mate!

The Smith SLDLs felt totally different from BB SLDLs.

It's called German Volume Training.
The high reps can be killers sometimes usually on leg and arm day!

If you scroll back a few pages you'll see we switch the split every 3 weeks.

If I recall you train with high volume?

Haha I don't post a lot, but make up for it with a ton of lurking

That looks real interesting! I'll sometimes do 10 sets of squats with some accessories just for the hell of it, I'd imagine a whole split like that would be nuts! I guess my volume is a little higher than most, I don't really know what's classed as high though...I just lift stuff until I can't do it any more and then go again lol

Does this cause sciatica?

I think it depends on your foot position. I could imagine that if your stance was too wide and your feet were too far back then it'd probably cause some problems. I'm no expert on this stuff though since I do things by "okay this feels good" and "wow that hurt...better try something else" haha.

[deltpecx]

Week 13 WO 78

CHEST and CALVES

CHEST

Low Incline DB Press
30x20
40x20
45x20
50x20
55x20

Flat DB Flye
30x10
35x10
for 10 sets

BB Bench Press to Clavicle
55x20
65x20
95x20
105x20 PR
110x20PR

FM Pec Squeeze
45x20
50x20
50x20
60x20
80x12>70x7>60x7


CALVES and SOLEUS

Hack Calf Raise
2ppsx20
3ppsx20
4ppsx20
4ppsx20
4p20psx20

Standing Calf Raise
255x20
300x20
315x20
325x20
330x20
Done with my knees slightly bent.

Smith Seated Calf Raise
135x20
185x20
235x20
235x20
185x20

Today's Weight

N/A

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

Today's Album Rotation




RUMINATIONS

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


Tomorrow; REST DAY!
Tuesday; BACK and ABS


....280 days until Show #1

[deltpecx]

... I guess my volume is a little higher than most, I don't really know what's classed as high though...I just lift stuff until I can't do it any more and then go again lol

This is pretty much what's happening with this split.
When I get the weight correct for 10 sets the last set or two is difficult to complete...oh, and then the burn begins.
I couldn't get the DBs out of my hands fast enough on arm day, feltgoodman.jpg

[Bnizzle163]

Counting down the days till your next show. I love the drive and determination in here, Bill

[deltpecx]

Counting down the days till your next show. I love the drive and determination in here, Bill

Thanks Billy!

[deltpecx]

Week 13 WO 79

Tuesday 10/4/11

CARDIO
Seated Bike
Level;6-7-8
Time; 20:04
Cals; 123

BACK and ABS

BACK

Front Lat Pulldown
80x20
100x20
120x20
125x20
125x10 RPx5>100x5

Seated Strap Row
100x10
for 10 sets
I had a form issue again.
I had to stop doing a little bit of a lean back as I tired.
,,,fixed,,,,

HS Standing Low Row
(weight per side)
45x20
50x20
52.5x20
55x20
60x20
These were done with the high grip.
It hit the area from across the shoulder blades.

DB Pullovers
30x30
35x25
40x19.5...fail....
40x20
40x25..5 extra reps for extra credit..
These were done with elbows flared to keep it off the triceps.

ABS

Standing DB Twisting Side Bends
35x20
35x20
35x20
20 reps per side.

Lying Flat Strap Crunches
30x15
30x15
30x15
These were done lying on a strap row station bench.
I held the rope at my head and slightly crunched upwards.
Very little movement, very big effect.

Inclined Lying Leg Raise
5x12
5x12
5x12
5 pound DB held between feet.


Today's Weight

N/A ???

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

Today's Album Rotation




RUMINATIONS

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

This was one killer back WO.
My whole back from lat to lat was burning and pumped.
Later that night I was thinking; "WTH did I do to my back."
..inagoodwayman.jpg

Next; DELTS and TRAPS

....278 days until Show #1