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

[deltpecx]

Most people start competetive bodybuilding when they're in their 20s or 30s.
I got into competing late so I guess I'm going about this butt backwards...

I have decided to train for three shows next year.
This is all tentative and can change on a moments notice.
I won't be as rigid about doing these shows this time round as I was for this past show.
This show last weekend was a Bucket List endeavour.
I never thought going into it I would come out of it LOVING it SO much!

My tentative plan is to do three shows next year.
I will compete in the Over 50s for the first two.
For the third one I will compete in the Over 60's...Wow! Seasoned Citizen territory!
60!..almost mind=blown!
If something happens and I need to drop one or two of them I'll be fine with it.

Feel free to comment with your thoughts and suggestions.

My split will be set up so I can train my legs every 4-5 days.
I'm not sure as to how I will break up my upper body just yet.
I'll wing it the first week or two to find what combination works.
I'm also addding cardio 3 times per week. more if necessary, to help keep the back fat off.

It will be two days on and one off.
Here it is;
Upper
Lower
OFF
Upper
Upper
OFF
Lower
Upper
OFF
Upper
Lower
OFF
Upper
Upper
OFF
Lower

I am reposting the first two weeks of workouts to bring everyone up to speed.

So here's the first workout of the first week:.


Week 1 WO 1

Monday 7/11/11

PECX, BACK and CARDIO

PECX

Low Inline DB Press
30x15
50x8 for 3 sets

Flat DB Press
50x10
60x8
70x6
65x8

Dec DB Press
50x10
60x8
70x7 for 2 sets

Pec Dec
80x12
90x10
100x10

BACK

BB Row
115x10
135x10
185x8
205x8
225x6

DB Row
80x8
90x85
100x6

Reverse Lat Pulldown
100x10
120x10
140x8 for 3 sets

Neutral Grip Pullups
BWx7,8,6

CARDIO

STAIRMASTER
Mode; Fat Burner
Levels: 3-5
Time; 17:00
Cals; 133.8

Total Cals; 133.8

Today's Weight

162

Today's Album Rotation




RUMINATIONS

...and it begins again.
It felt good to lift heavier weight than I have been.
It took me some time to get in the zone to even train.
I guess it was the let down from the adrenaline rush on the weekend.

...363 Days out!!

Week 1 WO 2[/b]

Tuesday 7/12/11

LEGS and CARDIO

QUADS

BB Squat
95x10
115x8
135x8
185x6 for 3 sets

Squat Press
3ppsx10
4ppsx8
5ppsx6

Leg Extension
70x10
90x8
100x7

HAMSTRINGS

DB SLDL
70x10
90x8
100x8
100x6

Single Leg Standing Leg Curl
40x8 for 3 sets

MOO BABIES

Hack Calf
2ppsx15
3ppsx15 for 2 sets

Single Leg Rotary Calf
70x8 for 3 sets

CARDIO

TREADMILL
Speed; 3.0-3.5
Incline: 12
Time; 15:00
Cals; 162.1

Total Cals; 162.1

Today's Weight

163

Today's Album Rotation




RUMINATIONS

The second WO is in the books.
It felt god to be squatting again.
I will slowly and gradually increase the weight on these.
I need to bring up my legs!!!

I'm writing this the day after and my legs are so sore...must have been dem squats.

...362 Days out!!

Week 1 WO 3

Thursday 7/14/11


HAPPY BASTILE DAY


DELTS and ARMS

DELTS

Reverse HS BTN Press
(weight per side)
25x15
35x10
45x8
50x8 for 3 sets

Standing DB Lateral Raise
20x10
25x8 for 3 sets

Seated BO DB Rear Raise
25x15 for 4 sets

Front BB Raise
40x10
50x10
60x8
70x5

FM 1 Arm Lateral Raise
10x10
12.5x8
12.5x7

FM 1 Arm Front Raise
10x12
15x10
12.5x10

FM 1 Arm Rear Raise
10x12
10x10
10x10

TRICEPS

Smith CGBp
95x10
115x10
135x8
145x6
145x6

Inclined BB Tricep Extension
50x10
60x8
60x8

EZ Bar Strap Pressdown
50x10
60x10
70x8

BICEPS

EZ Bar Curl
55x10
75x8
75x7

Seated Inclined DB Curl
25x7
25x8
25x9

EZ Bar Spider Curl
55x8
65x8
65x7

CARDIO

TREADMILL
Speed; 0
Incline: 0
Time; 00:00
Cals;

Total Cals;

Today's Weight

160

Today's Album Rotation




RUMINATIONS

It looks as if the volume is back!
At least for this WO.
I really wanted to hit my delts more than I usually do.
For arms I'll be doing Position Of Flexion style WOs.
I like that as it is very efficient in hitting the biceps and triceps.
It also can be done in a short amount of time...

My morning weight has been hovering between 159 and 163 all week.
Cardio will be done 3 times per week to keep the fat accumulation at bay.
If I start to get a bit fluffy I'll increase it.


...360 Days out!!

[deltpecx]

Week 1 WO 4

BACK, PECX and TRAPS

BACK

Rack Pulls
135x10
225x10
275x8
295x8
315x6
335x4

Seated UG Straight Bar Row
130x10
150x10
160x8
160x8

1 Arm HS Seated Iso Row
2ppsx10 for 3 sets

PECX

Low Incline DB Flye
25x12
35x12
40x10
45x8
45x8

Flat DB Flye
45x10 for 3 sets

Decline DB Flye
40x10 for 3 sets

TRAPS

DB Shrugs
80x12
100x10
for 3 sets

CARDIO

TREADMILL
Speed; 0
Incline: 0
Time; 00:00
Cals;

Total Cals;

Today's Weight

162.5

Today's Album Rotation

GIMME FICTION
by Spoon

MODERN LIFE IS RUBBISH
by Blur



RUMINATIONS

It felt good to do some heavy rack pulling again!
I hope I can get them back up to 405.
Time will tell.
I just did flyes for my chest.
I just wanted to concentrate on the contraction of the muscles.
I think this is how I will split up my chest WOs.
One will be mainly presses and the other flyes.

Next up;
Saturday; Cardio, chillaxing and waiting for contest results..GO CHRIS! Go ANNE-MARIE!
Sunday; Legs and Abs

...359 Days out to Show 1!!


Week 2 WO 5

LEGS HYPER, ABS and CARDIO

QUADS

Deep Hack Squats
1ppsx12
1p10psx12
1px20psx12
1p25psx12

DB Split Squat
(weight of DBs)
20'sx10
for 3sets

Single Leg Leg Ext.
30x12
35x12
35x12
40x11

HAMSTRINGS

Lying Leg Curl
60x12
80x12 for 3 sets

MOO BABIES

Standing Calf Raise
300x15 for 3 sets

SOLEUS and MOO BABIES

Seated Calf Raise ....ss....Donkey Calf Raise
90x15...............................BWx15
for 3 sets

ABS and LOWER BACK

Hyper Ext. Bench Crunch....ss......Hyper Extension
25x12..........................................25x 12
for 3 sets

Seated Reverse Crunch......ss.......Ball Crunch
80x10..........................................25x 10
70x10..........................................25x 10
70x10..........................................25x 10

CARDIO

TREADMILL
Speed; 3.0-3.5
Incline: 12
Time; 20:00
Cals; 216.5

Total Cals; 216.5

Today's Weight

162.5

Today's Album Rotation

MODERN LIFE IS RUBBISH
by Blur

LEISURE
by Blur




RUMINATIONS

Week two is here already only 51 to go!
Legs felt great after this WO.
The DB split squats felt a bit tough, balance wise.
Once I get back into doing them that should fix itself.

Feels good to be training my abs again every week.
I let that training slack during prep...I think that was a mistake.

My weight has been hanging around 162.
Macros will be;
C=190, P=180, F=100 Cals 2380.

I'll stick with this for a few weeks with cardio 3 times per week.
I'll be monitoring my weight and reflection so as to make any adjustments.

I took yesterday off I was too tired to even go in for cardio.
Instead I went and picked a whole bunch of cherries....YUM.
I spent the afternoon napping and watching Le Tour de France while popping cherries...

Next up;
Delts and Arms

...357 Days out from Show 1!!


Week 2 WO 6

DELTS and ARMS

TRICEPS

CGBP
95x10
115x10
125x7
135x6
145x5

Flat EZ Bar Lying Tricep Ext.
65x10
70x5
70x6
70x9*
*extra long rest...Talking..

Captain Chair Dips
BWx10
10x10
10x10

EZ Bar Pressdown
65x10
70x10
80x8

DELTS

Seated DB Press
30x15
40x10
45x8
45x8
50x5

HS BTN Press
25x12
35x10
45x10
55x8
60x7

Seated DB Lateral Raise - Drop Sets
20x10>15x10>10x10
20x8>15x8>10x8
20x8>15x8>10x8

Inclined DB Rear Raise
20x15 for 3 sets

Seated Front DB Raise
15x12
25x12*
25x10
* The last 2 sets were done with a hammer type grip.
Palms were facing each other.

BICEPS and BRACHIALIS

EZ Bar Curl
55x10
75x8
95x6
100x4
100x4

Standing DB Curl
35x8
35x6>30x6>25x6

Standing DB Hammer Curl
35x7
30x8
30x8

Unsupported Concentration Curl
30x10
40x6
40x6


CARDIO

TREADMILL
Speed; 0
Incline: 0
Time; 00:00
Cals; 0

Total Cals; 0

Today's Weight

164.5

Today's Album Rotation

BEFORE AND AFTER SCIENCE
by Brian Eno

PELICAN WEST
by Haircut 100

BENEFIT
by Jethro Tull



RUMINATIONS

First off let me get this out of the way;

MY WHOLE BODY IS SORE!

I must be pushing myself harder than I think I am when I'm at the gym.
I had a bit of a weight bump.

My strength seems to be returning on some lifts.
Today was the first day I felt focused on my goals for next year.
I have a reason to train again...LOL!

Macros will be;
C=190, P=180, F=100 Cals 2380.

I'll stick with this for a few weeks with cardio 3 times per week.
I'll be monitoring my weight and reflection so as to make any adjustments.

Le Tour de France is on a rest day today.
I'm still popping dem cherries...
I'm thinking of trying my hand at making some cheery freezer jam.

Next up;
My rest day!

...356 Days out from Show 1!!

[deltpecx]

Week 2 WO 7

PECX and BACK

PECX

Flat DB Press
40x12
55x10
70x6
for 3 sets

Low Incline DB Press
40x12
55x8
60x5
60x5

Decline DB Press
60x10
80x6
80x6*
70x7
I barely made the 6th rep.

FM High X Over
20x12
25x12
30x10
30x10
I do these with my palms facing down.

BACK

BB Row
135x10
205x8
for 3 sets

DB Row
90x8
100x8
110x6
110x6

Reverse Lat Pullwon
110x10
130x10
150x7
150x7

DB Pullover
60x8 for 3 sets

CARDIO

Speed; 0
Incline: 0
Time; 00:00
Cals; 0

Total Cals; 0

Today's Weight

161.8

Today's Album Rotation

BENEFIT
by Jethro Tull

PULL THE PIN
by Sterophonics

PRETENDERS
by The Pretenders



RUMINATIONS

BB Rows just weren't happening today.
I made up for it with the DB rows.
Overall most of the lifts were increases this time.
Weight shot up to 168 for one day this past week.
Now it's back down.

My son who asked me, the week before my show,
to help him lose the fluff and get in shape.
He bought a new scale tht reads in tenths.
I like it but it's just one more thing to drive me batty.
...weight in tenths....

I still have two cardio sessions to do this week.
I had a stray wild thought today to do the Seven Feathers Show in Oct.
Ok it's gone...LOL!

Macros will be;
C=190, P=180, F=100 Cals 2380.

Next up;
LEGS and ABZ!

...354 Days out from Show 1!!

Week 2 WO 8

LEGS and ABZ

QUADS

BB Squat
135x8
145x8
185x6
205x5
215x4

Squat Press
4ppsx8
5ppsx7
6ppsx5
6ppsx5

Leg Extension
90x10
100x8
110x8
120x8

HAMSTRINGS

DB SLDL
(weight held in each hand)
80x8
100x8
110x7
110x6

Standing Single Leg Leg Curl
50x8
for 3 SLOW sets

MOO BABIES and SOLEUS

Standing Calf Raise
405x10
495x10
495x10
495x10

Seated Calf Raise.....ss......Donkey Calf Raise
90x10.................................BWx10
115x10...............................BWx12
135x8.................................BWx12

THE ABZ

Lying Inclined Leg Raise
15x10
for 3 sets

Standing Rope Crunch
75x10
80x8
80x8

Hyper Ext Bench Crunch......ss......Hyper Extensions
25x12...........................................25 x10
25x12...........................................25 x10
25x12...........................................25 x10


CARDIO

Speed; 0
Incline: 0
Time; 00:00
Cals; 0

Total Cals; 0

Today's Weight

163.2

Today's Album Rotation

PRETENDERS
by The Pretenders

THE CURSE OF BLONDIE
by Blondie





RUMINATIONS

Moved heavier weight than last time.
I'm liking the progression.
Slow and steady.
Legs feel worked.
I'm really liking the DB SLDL.

ABZ are holding up well...

Macros will be;
C=190, P=180, F=100 Cals 2380.

Next up;
Much neede REST DAY.
Just some uber gardening tomorrow.

...353 Days out from Show 1!!


Week 3 WO 9

Saturday 7/23/11

DELTS, ARMS and CARDIO

DELTS

Reverse HS BTN Press
(weight per side)
25x15
45x10
55x6 for 3 sets

Seated Arnold Press
35x10
35x9
35x9

Standing DB Lateral Raise
25x10
for 3 sets

BO Seated DB Rear Raise
35x15
for 3 sets

UG Front BB Raise
50x12
60x10 for 3 sets

TRICEPS

Reverse Grip CGBP
55x12
85x10 for 3 sets

Inclined EZ Bar Tricep Ext.
65x10
70x8 for 3 sets

Straight Arm Kickbacks // Bent Arm Kickbacks
Straight
25x10
Bent
25x10
Straight
25x10

BICEPS

Oly Bar BB Curls
60x10
85x7
85x6
85x6

Seated Inclined DB Curl
30x8
for 3 sets

EZ Bar Spider Curls
55x10
75x6
80x5
85x4

CARDIO

TREADMILL
Speed; 3.0
Incline: 13
Time; 20:00
Cals; 200.7

Total Cals; 200.7

Today's Weight

163.4

Today's Album Rotation

ALADDIN SANE
by David Bowie

SCHOOL OF FISH
by School Of Fish

A DAY AT THE BEACH
by Sonia Dada




RUMINATIONS

Slow paced WO today.
I finally got a cardio session in.
Those BB curls felt real heavy..LOL!

Macros will be;
C=190, P=180, F=100 Cals 2380.

Next up;
Chest and Back

...351 Days

CONGRATULATIONS AUSTRALIA!!
Le Tour de France WIN!!
Aussie, Aussie, Aussie, Oi, Oi, Oi!!



Week 3 WO 10

BACK, PECX and CARDIO

BACK

DB Rows
75x10
100x8
110x8 for 3 sets

Seated UG Straight Bar Strap Row
140x10
160x10
165x8
165x8

HS Iso Row 1 Arm
(weight per side)
90x10
115x10 for 3 sets

PECX

Low Inclined DB Flye
25x12
40x10
45x10
50x8

Flat DB Flye
50x10
50x8
50x8

Declined DB Flye
45x8
for 3 sets

CARDIO

STAIRMASTER
Mode; Fat Burner
Levels: 3-5-6
Time; 22:00
Cals; 184.3

Total Cals; 184.3

Today's Weight

163.4

Today's Album Rotation








RUMINATIONS

I started this WO with Rack pulls.
I was too tired for them so I just went right to DB Rows.
I came home ate and fell asleep on the couch for several hours.
I really needed that nap.

Macros will be;
C=190, P=180, F=100 Cals 2380.

Next up;
Rest Day

...350 Days

[deltpecx]

Week 3 WO 11

LEGS

Quads

Deep Hack Squats
1ppsx10
1p25psx10
1p30psx8
1p35psx8
2ppsx6

Reverse Hack Squats
2ppsx10
3ppsx8
for 3 sets

DB Split Squat
(weight of DBs in each hand)
20x10
25x8
25x8

HAMSTRINGS

SLDL
135x8
185x8
225x6
245x6
255x5

MOO BABIES

One Leg Standing Calf Raise
300x15wu...both legs
180x10 for 3 sets

Hack Calf Raise
3ppsx15
4ppsx10 for 3 sets

Seated Calf Raise
115x15
125x12
135x10 for 3 sets

Super setted with...

Donkey Calf Raise
BWx12 for 4 sets

CARDIO

STAIRMASTER
Mode;
Levels:
Time; 00:00
Cals;

Total Cals;

Today's Weight

162.2

Today's Album Rotation

Ode To J. Smith
by Travis

THE MAN WHO
by Travis





RUMINATIONS

I know that's not a lot of weight for the hack squats but I am going all the way down or as far as I can go.
I've been adding a small amount of weight each week.
The Legs ain't liking it.
Next time I'll start the climb towards 3pps.
The same goes for the DB Split Squat.
Those things are killing my legs!!

Calves felt great!
I can actually still see some veins in them.

Macro bump today.
I've been hovering around 162-163 for two weeks with the current macros.
Except for one or two spike days.
I'll also be making one cardio session an early morning one.

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;
DELTS and ARMS

...349 Days


Week 3 WO 12

7/26/11

TRAPS, ARMS and DELTS

TRAPS

BB Shrug
135x12
275x8
315x8
375x6
375x6

DB Shrug
100x10 for 3 sets

Upright BB Row
60x10
70x8
70x8

TRICEPS

CGBP
95x10
115x10
135x8
135x7
135x8

OH Rope Extensions
40x12
50x12
55x10
55x10

EZ Bar Pressdown
65x10
70x10
75x8
75x8

BICEPS

EZ Bar Curl
55x10
75x8
95x6
105x5
105x5

FM Low Curl
12.5x12
20x10
25x10
30x10
This was the double weight stack FM cable.
The handles were set low
Back towards the machine.

EZ Bar Spider Curl
55x10
65x8
75x7
85x5
These were curled from mid point to the top.

DELTS

Seated DB Press X-Reps
25x15wu
30x10-1
35x7-1
35x7-1

Seated DB Lateral Raise
20x10 for 3 sets

Standing Leaning DB Lateral Raise
35x8
30x8

Inclined DB Rear Raise
25x12 for 3 sets

UG Front BB Raise
60x10 for 3 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

162.2

Today's Album Rotation








RUMINATIONS

This was a rather long WO.
The guy I was training with had already started with shrugs.
I jumped in when I got to the gym.
It felt good to do a full trap WO.
He had done delts the previous day.
I did them when he left after the arm stuff.

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;

...348 Days


Week 3 WO 13

7/28/11

PECX and BACK

PECX

Flat DB Press
40x12
60x10
70x8 for 4 sets

Decline DB Press
70x8
80x8
80x8

HS Incline Press
(weight per side)
25x12
45x10
55x10
60x7...narrow grip
60x10...wide grip

HS Wide Chest Press
90x10
115x10
125x7
125x7

Decline DB Flye
45x10
50x8 for 3 sets

BACK

HS High Row
(weight per side)
45x15
90x10
135x6 for 3 sets

Reverse Lat Pulldown
130x10
150x10
160x7 for 3 sets

DB Pullover
75x8 for 3 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

160...

Today's Album Rotation








RUMINATIONS

Weight lifted or number of reps is increasing each time.
That's good.
Overall a good WO.

BW dropped to 160 this morning.

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;

...346 Days

[bwelch1985]

In on the new journey! With everything you learned this year I think 2012 is going to see you bring a whole new package to the stage!

If I might make a suggestion....I would like to see you hitting legs just as frequently as upper body. I think an Upper/Lower/Upper/Lower split would be absolutely IDEAL for you. Lyle McDonald has an excellent bulking routine that I think would suit your needs (improved lower body mass) perfectly.

Here's an overview of the program:

http://jcdfitness.com/2009/01/lyle-m...lking-routine/

And here's an in depth Q&A that answers pretty much any questions you may have about the program:

http://jcdfitness.com/wp-content/dow...outine_FAQ.pdf

[deltpecx]

In on the new journey! With everything you learned this year I think 2012 is going to see you bring a whole new package to the stage!

If I might make a suggestion....I would like to see you hitting legs just as frequently as upper body. I think an Upper/Lower/Upper/Lower split would be absolutely IDEAL for you. Lyle McDonald has an excellent bulking routine that I think would suit your needs (improved lower body mass) perfectly.

Here's an overview of the program:

http://jcdfitness.com/2009/01/lyle-m...lking-routine/

And here's an in depth Q&A that answers pretty much any questions you may have about the program:

http://jcdfitness.com/wp-content/dow...outine_FAQ.pdf

Thanks Britt.
I'll checkout the links!

The split I listed has me hitting my legs every fourth or fifth day.
I don't take weekends off. I just rotate through the weeks.
All this might be changing in a week or two.

[deltpecx]

Week 4 WO 14

7/30/11

LEGS

Quads

Smith Front Squat
25psx8
45psx8 for 3 sets

Deep Hack Squat
1ppsx8
1p25psx8
2ppsx7
2p25psx5
2p25psx4

One Leg Leg Press
1ppsx10
1ppsx10
1p10psx10
1p20psx10

One Leg Leg Ext.
40x10
45x10
50x10
55x10

HAMSTRINGS

DB SLDL
(weight is each DB)
100x8
110x8 for 3 sets

CALVES

Seated Calf Raise...ss....Donkey Calf Raise
90x15.............................BWx12
135x10...........................BWx12
145x10...........................BWx12
145x10...........................BWx12

Rotary Calf
135x12 for 4 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

163.2

Today's Album Rotation








RUMINATIONS

I'm almost caught up with posting my WOs.
The front squats were prety weak.
As I work them into the rotation they should slowly go up.

I'm liking the DB SLDLs.
I need to try the 115's next time.

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;

...344 Days

Week 4 WO 15

8/1/11

CARDIO, DELTS and ARMS

CARDIO

TREADMILL
Spped; 3.0
Incline; 15
Time; 27:11
Cals; 300.5

..later that same day....

DELTS

HS Reverse BTN Press
(weight per side)
25x15
45x10
55x7
555x7
55x6

Seated Arnold Press
35x10
40x8
40x7
40x6
40's it is then...

Leaning DB Lateral Raise
35x10 for 3 sets

UG Front BB Riase
60x10
70x8 for 3 sets
I love this exercise..

TRICEPS

Reverse Grip CGBP
55x12
95x10 for 3 sets

OH Rope Extensions
50x10
60x10
60x10

One Arm Pressdown
30x10 for 3 sets

BICEPS

Seated DB Curl
20x10
30x10
35x8 for 3 sets

FM Low Reverse Curl
(back towards weight stacks)
20x10
25x10
30x10
30x10
Weight for each arm.
I use the double weight stack FM.

EZ Bar Spider Curl
55x10
75x8
85x6
85x5

FOREARMS and BRACHIALIS

DB Hammer Curl
30x10...standing
30x10..seated
30x10...seated

BB Reverse Curl
50x8 for 3 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

165.2

Today's Album Rotation

SEVEN
by James

WHIPLASH
by James





RUMINATIONS

All caught up now with postings.
This WO looks as if it took a long time ut it went fast.
I was done in 1.5 hrs.
I'll probably be doing morning cardio once or twice a week.
It takes too much time to tack cardio onto the of my regular WOs.

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;

...342 Days


Week 4 WO 16

8/2/11

BACK and HYPER CHEST

BACK

Rack Pulls
135x10
225x8
315x8
375x4
375x5
375x5
These felt better as I continued.

DB Row
110x8
110x8
115x7

Seated CG Strap Row
130x10
150x10
170x8
180x7
180x7

Rope Lat Pulldown
50x10
60x10
70x8
70x8

CHEST

Low Inclined DB Flye...ss..Low Inclined DB Press
30x15...............................30x12
for 3 sets

Flat DB Flye...ss..Flat DB Press
35x15...............................35x12
for 3 sets

Declined DB Flye...ss..Declined DB Press
35x15...............................35x12
for 3 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

163.8

Today's Album Rotation

THE MORNING AFTER
by James

THE BENDS
by Radiohead





RUMINATIONS

I started doing the DB preses for the chest with my palms facing each other.
I find by holding the DBs this way I feel very little in my shoulders.
I also felt my pecx flexing better than the regular way of holding the DBs.
It feltsogoodman.jpg to be lifting heavy again on the rack pulls.
Almost to 4 plates!

Macros will be;
C=160, P=200, F=120 Cals 2520.

Next up;
Legs

...341 Days

[FB#35]

Just saw this. I'll be sure to pop in once in a while. Looks like your doing a great job on the reverse diet as the weight seems to be pretty much steady for the most part.

And man... how you can keep count at 300+days is crazy. Thats determinations and motivation right there!

[deltpecx]

Just saw this. I'll be sure to pop in once in a while. Looks like your doing a great job on the reverse diet as the weight seems to be pretty much steady for the most part.

And man... how you can keep count at 300+days is crazy. Thats determinations and motivation right there!

LOL! Thanks! I just made sure I didn't go on a food binge after my show. Glad to have you popping in now and then.

[deltpecx]

I've called BB.com customer service 3 times and also sent an email regarding the forum and the problems with replying to thread. I will NOT be posting my WOs on here until the replying issues get resolved. It is way too much of a hassle to try and cut and paste my new WOs in the format that appears when I hit the reply button. Oh, and fix the cursor so ii drops a line when I hit the ENTER key...Come on guys and gals!

[Leprechauns1021]

Late, but in! Hopefully the forum gets fixed soon...too many bugs in the new layout

[deltpecx]

Week 4 WO 17

8/4/11

LEGS


Squats
115x10
135x8
185x8
215x6
215x5

Squat Press
4ppsx10
6ppsx7
6ppsx7
6p25psx6
6p35psx4

Reverse Hack Squats
3ppsx10
4ppsx7
4ppsx7
4ppsx7

Leg Extension
100x10
120x10
140x10
130x8
120x8*
110x9*
*Held at top.

HAMSTRINGS

SLDL
135x10
225x8
275x6

CLAVES

Standing One Leg Calf Raise
150x12
180x10
185x8 for 3 sets


CARDIO

Time; 00:00
Cals;

Total Cals;

Today's Weight

164.2

[b]Today's Album Rotation

[b]




RUMINATIONS

I did the leg extensions from top half of the rep. This way I kept the quads contracting for the whole set. This was such a pain to edit into my WO format...IT guys/gals..TURN ON THE WYSIWYG editor!!
Macros will be;
C=160, P=200, F=120 Cals 2520.


...339 Days

[deltpecx]

Late, but in! Hopefully the forum gets fixed soon...too many bugs in the new layout

Glad to have you here! I see they still haven't turned on the WYSIWYG button!

[deltpecx]

Week 4 WO 18

8/5/11
ARMS


TRICEPS CGBP 95x15 115x8 135x6 140x6 155x4(+2) 155x2(+2) Inclined EZ Bar Lying Tricep Ext. 65x6 75x6 80x6 85x4(+1) Rope Pressdown Strap 40x10 50x6 60x6
BICEPS EZ Bar Spider Curls 55x6 65x6 75x6 85x4(+1) 90x4(+2) Seated Inclined DB Curl 25x6 35x6 40x3 FOREARMS Reverse Cable Wrist Curl 30x6 35x6 45x6 Kneeling Finger Forearm Curl 25x6 35x6 Reverse BB Wrist Curl 90x10 CARDIO Time; 00:00 Cals; Total Cals; Today's Weight 164.8 [b]Today's Album Rotation [b] RUMINATIONS I'll be training some days with a new partner. He competed in two shows this year. We're doing sets of 6 reps. Increasing the weight on each set until you can't get 6 reps. Then we move to the next exercise. The numbers in (+) are negative reps. Macros will be; C=160, P=200, F=120 Cals 2520. ...338 Days

[deltpecx]

Week 5 WO 19

8/6/11

DELTS and TRAPS

Seated DB Press
25x15
30x6
35x6
40x6
45x4

Reverse HS BTN Press
(weight per side)
25x6
45x6
50x6
55x6
57.5x4

Seated DB Lateral Raise
25x6
20x6
15x6
20x6
25x4

Seated BO DB Rear Raise
20x6
20x6
25x6
30x6

UHG Reverse BB Front Raise
40x6
50x6
60x4


TRAPS

BBShrug
135x6
185x6
225x6
275x6
295x6
315x6
365x4


CARDIONone

Today's Weight
164.6


RUMINATIONS

It will take one run through all the exercises to get an idea of what weight to start wiith to get 6 reps to failure. The lateral shoulder work was tough to figure. Trying to lower the DBs slowly, to a count of 5, was really tough even with the 25s.
I didn't cut and paste from a previous WO. I just typed this out on its own typing in all the html codes..arrgh! I hope this formats correctly...LOL!






...337 Days

[Leprechauns1021]

Slow, controlled lateral raises are really tough..I'm actually impressed you could do 25s with a 5sec. count down. Keeping strict form on that movement will definitely have your delts popping soon though!

[deltpecx]

Slow, controlled lateral raises are really tough..I'm actually impressed you could do 25s with a 5sec. count down. Keeping strict form on that movement will definitely have your delts popping soon though!

Well, I was losing control on the bottom of the last couple of reps on that first set. So I dropped down to the 20s. I just have to run through each ecercise to determine my starting weight for each exercise in this routine....Then I'll be banging these WOs out!....

[wheathins]

William my friend! I see things have been progressing well in here - what's your weight looking like now that you're a few weeks post contest? Slow incline? You reversing?

[deltpecx]

William my friend! I see things have been progressing well in here - what's your weight looking like now that you're a few weeks post contest? Slow incline? You reversing?

Well Matthew...I just had too....

This morning I weighed in at 166.0! That would be 7.5 lbs. over my showday morning weight of 158.5.
I am reverse dieting. I've been slipping up some nights though. I get so hungry I'll just go and eat something even if it puts me over my macros/cals. It doesn't seem to be doing too much damage as I can still see lots of veins even the calf veins are still visible.

I'm training with a guy I met during the last few weeks of my prep, when I was doing those pre-dawn cardio sessions. He competed in two shows this year. He does sets of 6 reps concentrating on the eccentric portion, for a count of 5 secs., of the exercise. I've trained concentrating on the eccentric portion before but only for one or two exercises not for everything.
Let's just say my legs do not like me walking on them. You'll understand when I post WO 21.

[deltpecx]

WEEK 5 WO 20
8/8/11
PECX
Low Inclined DB Pres
35x12wu
45x6
55x6
60x6
Flat DB Press
45x6
60x6
65x6
70x6
75x4...fail!

Declines DB Press
50x6
55x6
60x6
65x5...fail!

Low Inclined DB Flye
30x6
35x6
40x6
45x6

Flat DB Press
40x6
45x6
50x5...fail!

Declined DB Press
40x6
45x6
55x5...fail!

HS Wide Press
(weight per side)
45x6
90x6
100x3...fail!

CARDIO

TREADMILL
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 222

RUMINATIONS
Failure never felt so good! I tried to take very set to 6 reps.
When I failed at that I moved to the next exercises.
This was the first time through the chest WO doing sets of 6 reps to failure.
I was spotterless.
This made it a bit more tricky as to what weight I could use to accomplish 6 reps.

...335 Days

[deltpecx]

WEEK 5 WO 21
8/9/11

BACK, ABS and QUADS

DEADLIFTS
135x6
185x6
195x6
205x6

BACK

HS High Row
(weight per side)
45x6
70x6
90x6
115x6
140x5...fail!

BB Row
135x6
155x6
165x6
185x6

Straight Arm Pulldown
30x6
45x6
40x6


ABS

Lying Inclined Leg Raise
10x7
10x6
10x6

Roman Chair Situp
BWx6
BW5x6
BW10x6

Standing Side Twisting Crunch
20x6
30x6
40x6

QUADS


Deep Hack Squats
1ppsx6
2ppsx6
2p25psx6

Leg Extension Top Reps
50x6
55x6
60x6
65x6

CARDIO
None

Speed; 0
Incline; 0
Time; 0
Cals; 0

RUMINATIONS
All exercises were done slowly concentrating on the eccentric portion of the lift.
The Roman Chair Situps were done keeping my hips and glutes up off the chair. I concentrated on pulling with my abs.


...334 Days

[deltpecx]

Week 5 WO 22

DELTS, TRAPS and CALVES...ECCENTRIC TRAINING

DELTS

Seated DB Press
30x15wu
35x6
40x6
45x6
50x6
55x2(+3)

Inclined DB Rear Raise
15x6
20x6
25x6
30x6
35x6

Standing DB Lateral Raise
15x6
20x6
20x6
20x4(+2)

DB Front Raise (3 second hold at top)
10x6
15x4
15x5

TRAPS

BB Shrug (3 second hold at top)
135x6
225x6
315x6
315x6
335x5

CLAVES

Smith Claf Raise
1ppsx15
2ppsx12
2p25psx10
2p25psx10

CARDIO

TREADMILL
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 222.2

RUMINATIONS

This eccentric training is a whole new learning curve for me.
I have to throw out all the weight numbers I'm used to doing and rethink the whole thing.
It is thrashing my body though.
My delts were screaming by the time I finished with them.
Trying to hold such little weight at the top fpr 3 seconds on the front raises seemed it would be a peice of cake.....NOT!




....332 days

[deltpecx]

Week 5 WO 232

8/12/11

ARMS...ECCENTRIC TRAINING

TRICEPS

CGBP
95x10wu
135x6
145x6
150x4(+2)
150x4(+1)


EZ Bar Pressdown
50x6
70x6
80x6
85x6
90x5

Seated OH Tricep DB Ext.
50x6
60x6
65x6
70x5
70x5(+1)

BICEPS

Inclined Hanging DB Concentration Curl*
15x6
25x6
30x6
35x6
35x4

Lying EZ Bar Strap Curls
50x6
60x6
65x4(+2)
65x6

Seated Hammer Curls**
15x6
15x6
20x6

FOREARMS

BB Reverse Curl
40x6
40x5
30x6


BB Rear Wrist Curl
45x6
65x6
95x6


Seated Plate Squeeze Hold***
20lbs until fail x 2

CARDIO


Speed; 0
Incline; 0
Time; 0
Cals; 0

RUMINATIONS

*Inc. Hanging Curl was done on an inclined bench, face down. My arms were hanging down along the side of the bench. The DBs were curled as in a spider or concentration curl WITHOUT using the front delt.
**These were done with a 5 second count up and down. Slow up, Slow down.
***I held two 10lb. plates between my fingers in each hand and squeezed until they dropped.
(+) these are negative reps.
Arms were done and pumped!

Next up: Quads and Hamstrings.



....331 days

[deltpecx]

Week 6 WO 24



QUADS and HAMSTRINGS...ECCENTRIC TRAINING

QUADS

Squat Press
2ppsx12wu
3ppsx6
4ppsx6
4p25psx6
5ppsx6
5p25psx5


Leg Extension 3 Sec Hold At Top
50x6
90x6
100x6
110x6


Deep Squats
95x6
115x6
115x6
135x5

HAMSTRINGS

Weighted Cable GHRs
40x3
50x4
60x5
60x5


Lying Leg Curl 3 Sec. Hold At Top
60x6
70x6
80x6

DB SLDL
70x6
80x6...DONE!

CARDIO


Speed; 0
Incline; 0
Time; 0
Cals; 0

RUMINATIONS

I finally did deep squats. It took a few sets to get the feel of going to the bottom.
We did these at the end which was probably good for me so I could feel these out.
The GHRs I did while holding the bar to the cable behind the head. The weight helped to bring me back up. it also helped with the resistance going down. Needless to say my legs were toast at the end of this WO!!



Next Up; Chest

....330 days[/QUOTE]

[Leprechauns1021]

Deep squats ftw. How deep were you going with them?

[deltpecx]

Week 6 WO 25



CHEST and CALVES...ECCENTRIC TRAINING

CHEST

Inclined DB Press
30x15wu
40x6
50x6
55x6
60x4
60x3(+3)


Flat DB Flye
25x6
30x6
35x6
40x6
50x6


FM CG Squeeze Press 3 Sec Hold
20x6
40x6
30x6
35x5
40x6

Decline Bench Press
135x6
155x5
155x6
165x4

CALVES

Seated Calf Raise
45x12
90x6
115x6
135x5
135x4(+1)


Hack Calf Raise
3ppsx6
4ppsx6
5ppsx6

Today's Weight
169.2


CARDIO
Speed; 3.0
Incline; 15
Time; 20:01
Cals; 217.5

RUMINATIONS
Good chest WO. The squeeze press took a few tries to get it right.
Once I did it hit the mid chest line amazingly!

My weight is steadily going up slowly but surely.



Next Up; REST DAY

....329 days

[deltpecx]

Deep squats ftw. How deep were you going with them?

I usually go to parallel or just below that point.
This time I went to the bottom I think all the way..ATG.
I was surprised how good it felt once I got my stance corrected.
I needed a wider stance than I was using.
After the correction I felt like a machine....LOL!

[deltpecx]

Week 6 WO 25



BACK and QUADS...ECCENTRIC TRAINING

BACK

V-Grip Pulldowns
80x6
110x6
130x6
130x6
150x6
150x5
120x5


WG Front Lat Pulldown 3 Sec. Hold
90x6
100x6
110x6
120x6
130x6


Rack Chins
BWx6
BWx6
25x6
25x5

Rack Pulls
135x6
225x6
315x6
335x6
355x4

QUADS

Reverse Hack Squats
1ppsx6
2ppsx6
2p25psx6
2p35psx6
3ppsx5


Single Leg Extensions
50x6
65x6
70x6
75x6*
*I barely made the 6th rep.

Today's Weight
167.4


CARDIO
Speed; 0
Incline; 15
Time; 0
Cals; 0

RUMINATIONS
We didn't do DLs today. We did rack pulls instead. This was my first time really doing rack chins...interesting.





Next Up; CARDIO and DELTS

....327 days

[Leprechauns1021]

Rack chins feel weird to me..never really felt comfortable with them. Might have to try them out again sometime soon..how did you like em?

[deltpecx]

Rack chins feel weird to me..never really felt comfortable with them. Might have to try them out again sometime soon..how did you like em?

They felt strange at first.

I had to remember to keep it focused on my back and not my arms.

Once I got the hang of it (no pun intended) They were OK.

I would do them again but with more weight.