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

[deltpecx]

Wow I forgot about tri-phase. I ran that so long ago! Not a bad program though.

I liked it too!

For those who are unaware;
http://www.scivationbooks.com/books/TriPhaseVol2.pdf

[TakedaShingen]

That actually looks fairly straightforward. If you ran something like that for a few months and ate some damn food...gainz will be had!

[deltpecx]

That actually looks fairly straightforward. If you ran something like that for a few months and ate some damn food...gainz will be had!

I am eating so much. Waking up hungry some days.

[JPlevell]

I am eating so much. Waking up hungry some days.

Better bring some snacks to bed with ya.. ;-)

[deltpecx]

Better bring some snacks to bed with ya.. ;-)

Haha!

[TakedaShingen]

I am eating so much. Waking up hungry some days.

Whether off-season or cutting, I'm always hungry upon waking up

[robertfah]

Better bring some snacks to bed with ya.. ;-)

Haha!

You laugh, but I've got some friends who make a protein shake just before they go to bed and if they happen to wake up hungry, they drink that then go back to sleep!

[deltpecx]

You laugh, but I've got some friends who make a protein shake just before they go to bed and if they happen to wake up hungry, they drink that then go back to sleep!

I've gotten up in the middle of the night to drink one.

[Devils]

Yeah guys, cant miss out on that 0.007 lbs of muscle

[Opeth09]

Yeah guys, cant miss out on that 0.007 lbs of muscle

I'd take 0.007 lbs of muscle any day of the week

[deltpecx]

I'd take 0.007 lbs of muscle any day of the week

In a year that would come to 2.555 pounds of muscle.

[deltpecx]

yeah guys, cant miss out on that 0.007 lbs of muscle

lol!

[Opeth09]

In a year that would come to 2.555 pounds of muscle.

Exactly. You'd be dumb to not take it haha

[Devils]

In a year that would come to 2.555 pounds of muscle.

each year till you're Ronnie Coleman right?

[deltpecx]

each year till you're Ronnie Coleman right?

Statistically I won't have enough years to accomplish that.

[TakedaShingen]

Statistically I won't have enough years to accomplish that.

Hahahaha

I actually did laugh out loud. Brilliant.

[deltpecx]

Week 62 WO 56

DELTS, ARMS, CALVES and CARDIO

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

***For HS exercises***
The weight is the weight per side

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

Sets of 12 reps with 30 to 60 sec rests...

DELTS

HS BTN Press
35x14wu
50x12 for 8 sets

Front DB Raise
25x12 for 6 sets

BB Upright Row
60x12 for 6 sets

DB Lateral Raise
25x12 for 3 sets
25x10
20x12
20x10

BICEPS and TRICEPS

BB CURL ss Machine Dip Pressdown
55x12 // 255x12 for 8 sets

Seated Incline DB Hammer Curls ss Lying Triceps Ext.
25x12 // 45x12 for 8 sets

CALVES

Rotary Calf
90x12
135x12 for 8 sets

Seated Calf Raise
130x12 for 8 sets

CARDIO

Upright Bike
Levels: 10
Sprints:
Time: 20:00
Cal: 139

POSING


Today's Weight

178.6

TODAY'S ALBUM SELECTION

LITTLE CREATURES
by Talking Heads

EVERYTHING THAT WILL HAPPEN WILL HAPPEN TODAY
by David Byrne

NAKED
by Talking Heads

RUMINATIONS

I started to hit some weight limits with this WO.
I usually do the front DB raises both arms together.
Today I had to do alternating after the eighth rep.
The upright rows were nearing a weight limit too.

My arms felt so much pump..
This one will be interesting on the next round.

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Next Up; REST then QUADS and CHEST

[Devils]

Statistically I won't have enough years to accomplish that.

me neither..

[deltpecx]

Week 62 WO 57

QUADS and CHEST

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

***For HS exercises***
The weight is the weight per side

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

Sets of 12 reps with 30 to 60 sec rests...

QUADS

BB Squat
130x12x8

Squat Press
165x12 for 6 sets

Leg Extension
120x12 for 6 sets

CHEST

HS Wide Press
105x12x8

Flat DB Flye
40x12 for 6 sets

Incline Bench Press
105x12 for 6 sets

Decline Flye
35x12 for 6 sets

DB Pullover
55x12 for 6 sets

CARDIO

Upright Bike
Levels:
Sprints:
Time:
Cal:

POSING


Today's Weight

179.4

TODAY'S ALBUM SELECTION

TEST PATTERN
by Sonia Dada

THE BENDS
by Radiohead

THE CURSE OF BLONDIE
by Blondie

RUMINATIONS

I got home.
Chest and quads were beat.
Crashed on the couch.
Napped for an 1.5 hours.

I got up and ate a omelet; squash, 2 oz. of cheddar, 3 whole eggs and 3 whites.
Part of it I ate as a sandwich on two slices of potato bread..so good!
I washed it down with a cup of coffee.

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Next Up; BACK, HAMSTRINGS and maybe POSING

[Bnizzle163]

I ran tri-phase a couple times and made some AWESOME gains on it. It truly is a solid, straightforward program that is great for a bb'er.

Good choice on Radiohead. Always good music up in here

[TakedaShingen]

The Bends...not my favorite of Radiohead's work.

This program though...I like it. The 12reps for 6sets just sounds fun. Lay it all out and push the pedal down. My kind of style.

[deltpecx]

I ran tri-phase a couple times and made some AWESOME gains on it. It truly is a solid, straightforward program that is great for a bb'er.

Good choice on Radiohead. Always good music up in here

Thank you! I do tend to prefer English bands.

I ran tri phase twice and got stupid strong.

[deltpecx]

The Bends...not my favorite of Radiohead's work.

This program though...I like it. The 12reps for 6sets just sounds fun. Lay it all out and push the pedal down. My kind of style.

The quad/chest day seems to be the most difficult one of the three so far.
The pump can be crazy especially on the delts/arm day.

I only have three Radio head albums; PABLO HONEY, THE BENDS and OK COMPUTER.
I just looked them up on All Music Guide;
http://www.allmusic.com/artist/radio...49/discography

I see I need to get a few more.

[TakedaShingen]

Get "In Rainbows"

[deltpecx]

Week 62 WO 58

BACK, HAMSTRINGS, ABS and CARDIO

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

***For HS exercises***
The weight is the weight per side

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

Sets of 12 reps with 30 to 60 sec rests...

BACK

Pull Ups
BWx12 for 5 sets
BWx7*
*So close.

Reverse BTN Pulldown
140x12x8

V-Grip Pulldown
120x12x6

BB Row
120x12x6

HAMSTRINGS

Lying Leg Curl
70x12x2
70x15x6

Standing Leg Curl
40x12 for 8 sets

ABS

Kneeling Strap Cr. ss Ball Cr.
60x15 ss 35x10
70x15 ss 35x10
80x15 ss 35x10

Roman Chair Cr.
25x10
30x10
30x10

Repping Planks
25x10
25x10
25x10


CARDIO

Upright Bike
Levels: 10
Sprints:
Time: 20:00
Cal: 139

POSING


Today's Weight

179.2

TODAY'S ALBUM SELECTION

THE CURSE OF BLONDIE
by Blondie

THE HONEYMOON IS OVER
by The Cruel Sea

RUMINATIONS

Only one more set of 12 repped pull ups and I get to add some weight.
Got some ab work done today.

After the third or fourth set of pull ups a young guy comes up to me asking how old I was.
I told him and as he shook my hand he said he was impressed with my pull ups...

Haven't had that happen in some time. feltgoodman.jpg!

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Next Up; DELTS, ARMS and ?

[deltpecx]

Get "In Rainbows"

That one is rated 5 stars.

[Ccm644]

I have not been in here for a while

Are you currently doing Tri phase?

I looked at it and it looks good

Whatever your doing those reps and rest times i bet gets you a pump and takes work


You didn't end up doing your show... Are you now just increasing your macros and strength and then hitting a show in a year or so?

[deltpecx]

I have not been in here for a while

Are you currently doing Tri phase?

I looked at it and it looks good

Whatever your doing those reps and rest times i bet gets you a pump and takes work


You didn't end up doing your show... Are you now just increasing your macros and strength and then hitting a show in a year or so?

I am not running TriPhase. I did a few years ago.
This is an old school bodybuilder's routine. I think I linked it earlier in the thread.

The rest times are to be 30 seconds which is difficult to do with two people. So the rest times have been between 30 sec. and one minute. It depends on the exercise.

I am gaining weight and probably getting stronger.
I plan to compete next year in masters Bodybuilding and Masters Physique.
I'm looking forward to sporting some cool board shorts.

[deltpecx]

Week 63 WO 59

DELTS, ARMS and CALVES

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

***For HS exercises***
The weight is the weight per side

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

Sets of 12 reps with 30 to 60 sec rests...

DELTS

HS BTN Press
55x12x8

Alternating Front DB Raise
30x12x6

EZ BB Upright Row
65x12x6

DB Lateral Raise
25x12x4
25x10x2

BICEPS and TRICEPS

EZ Bar BB CURLS ss Dip Machine Pressdowns
55x12 ss 270x12x8

Seated Inclined DB Hammer Curls ss Lying Triceps Ext.
30x12 ss 50x12 x6
30x11 ss 50x12
30x10 ss 50x12

CALVES

Rotary Calf
145x12x8

Seated Calf
135x12x8

CARDIO

Upright Bike
Levels:
Sprints:
Time:
Cal:

POSING


Today's Weight

178.8

TODAY'S ALBUM SELECTION

ATLANTIC CROSSING
by Rod Stewart

STAND UP
by Jethro Tull


http://www.youtube.com/watch?v=wVbDKB1TtEQ

THICK AS A BRICK -Part 1
by Jethro Tull

RUMINATIONS

Trained at 6 AM today.
Good thing it wasn't the quad/chest day. That would've been brutal.
The BTN presses ware getting tougher to get to 12 reps.
Along with the front and lateral raises.

Biceps and triceps exercises are good so far.


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Next Up; REST then QUADS and CHEST

[robertfah]

Making progress I see....always a good thing How much longer are you going to run this program?