Reply
Page 5 of 9 FirstFirst ... 3 4 5 6 7 ... LastLast
Results 121 to 150 of 241
  1. #121
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Posts: 12,664
    Rep Power: 25944
    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
    NaturalPursuit is offline
    What the hell is this?! Kneeling Landmine Press -Using the Supported T-Bar Row??
    advertising not permitted
    Reply With Quote

  2. #122
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Originally Posted by NaturalPursuit View Post
    What the hell is this?! Kneeling Landmine Press -Using the Supported T-Bar Row??


    Instead of standing I do then kneeling using one of these;


    The one at my gym is slightly different but you get the idea.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  3. #123
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Posts: 12,664
    Rep Power: 25944
    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
    NaturalPursuit is offline
    AHH!!! I didn't realize thats what they were called haha
    advertising not permitted
    Reply With Quote

  4. #124
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 25 WO 92


    DELTS, BICEPS and TRICEPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Reverse HS BTN Press
    35x12
    35x12
    50x8
    50x8
    50x8
    50x8
    50x8

    Seated Machine Lateral Raise
    50x12
    60x10
    70x10
    70x10
    70x10

    Seated BO DB Rear Raise
    40x15
    50x15
    50x12
    50x12

    DB Upright Row
    35x8,8
    35x8,8
    35x8,8

    UHG BB Front Raise
    40x10
    40x10
    40x10

    Seated Machine Press
    40x10
    55x110
    55x10*
    65x8
    70x8
    90x8
    *from this point my palms were facing each other (PF)

    BICEPS

    EZ Bar Cable Curls - 3P
    60x10
    110x10
    110x10
    110x10

    DB Hammer Curl
    40x8,8
    45x8,8*
    40x8,8
    40x8,8
    40x8,8
    *too heavy today.

    Zottman Curl
    15x10,10
    20x8,8
    20x8,8
    20x8,8

    DB Spider Curls
    15x10,10
    25x8,8
    30x6,6
    30x6,6
    30x6,6

    TRICEPS

    Dip Machine Pressdown
    240x10
    315x10
    330x8
    330x8
    330x8

    X-Body One Arm Cable Pulldown -No Handle -3P
    40x10,10
    40x10,10
    40x10,10

    Inclined BB Triceps Ext.
    50x8
    50x8
    50x8

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    199......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    A former TP joined me today.
    He's going to train with me again this week on leg day.



    Next up; LEGS and CARDIO
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  5. #125
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 25 WO 93

    Thursday 1/21/2016

    LEGS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    ATG Hack Squats
    25psx12
    35psx10
    55psx10
    65psx8*
    65psx8
    65psx8
    65psx8

    Leg Press
    90psx10
    180psx8*
    225psx8
    225psx8
    225psx8
    225psx8

    Leg ext.
    80x12
    100x12
    100x12
    100x12
    100x12

    HAMSTRINGS

    Lying Leg Curl
    70x10
    100x8
    120x8
    120x8
    120x8
    120x8

    DB RDL
    65x8
    65x8
    65x8

    MOO BABIES

    LP Calf Ext.
    180psx20
    225psx15
    225psx15
    225psx15

    Hack Calf Raise
    180psx15
    180psx15
    180psx15
    180psx15


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    198.6......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    I dropped cardio today.
    I spent some time tutoring a friend and teammate on correct form.

    Always pass on what you have learned.

    * These were done with 3 partial reps (constant tension) then 1 full rep.
    3 +1, 3+1 = 8

    Next up; BACK and CHEST
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  6. #126
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Posts: 12,664
    Rep Power: 25944
    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
    NaturalPursuit is offline
    DUDE! Less than 2 lbs away from the goal! Seriously awesome! Hitting 200+ with abs is a huge milestone!
    advertising not permitted
    Reply With Quote

  7. #127
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Originally Posted by NaturalPursuit View Post
    DUDE! Less than 2 lbs away from the goal! Seriously awesome! Hitting 200+ with abs is a huge milestone!
    Thanks!

    I hit it on 1/11, 200.4, it was an off day. I don't log off days.
    I was 199 for a few days now I'm hanging the upper 198's.
    I got so tired of eating so much food.

    3600- 4000 cal.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  8. #128
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Posts: 12,664
    Rep Power: 25944
    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
    NaturalPursuit is offline
    Originally Posted by deltpecx View Post
    Thanks!

    I hit it on 1/11, 200.4, it was an off day. I don't log off days.
    I was 199 for a few days now I'm hanging the upper 198's.
    I got so tired of eating so much food.

    3600- 4000 cal.
    Yeah eating is definitely a huge part of maintaing it haha
    advertising not permitted
    Reply With Quote

  9. #129
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 25 WO 94

    BACK, CHEST and POSING

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

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

    Reverse VG Front Pulldown
    110x10
    120x10
    150x10
    150x10
    150x10

    DB Row
    95x8,8
    95x8,8
    95x8,8

    Rope Lat Pulldown
    55x10
    '55x10
    55x10
    55x10

    CHEST

    Decline BP
    95x10
    135x8
    145x8
    155x8
    155x8

    FM Svend Press
    70x15
    100x10
    100x10
    100x10

    Flat DB Press - PF
    20x12
    35x10
    35x10
    35x10

    Supported DB X-Body Flye
    45x10,10
    45x10,10
    45x10,10

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    200.4......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    The gym was crowed today.
    I had to do a bit of adjusting around the crowd.

    Posing went well yet exhausting...abs were seen in the mirror.
    Two weeks ago at posing there were five of us, two women, three guys.
    The coach said; "It's January 9th and everyone has abs!"

    Next up; DELTS and ARMS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  10. #130
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 26 WO 95

    DELTS, BICEPS and TRICEPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Seated Smith Front Press
    45x10
    65x10
    95x8
    95x8
    95x8
    95x8

    Seated Arnold Press
    20x8
    30x8
    30x8
    30x8
    30x8

    One Arm Cable Front Raise -3P...ss...EZ Bar Upright Row
    20x10,10//60x8
    25x10,10//60x8
    25x10,10//60x8
    25x10,10//60x8

    Reverse Pec Dec
    50x15
    50x15
    50x15

    BICEPS

    EZ Bar Curl
    60x10
    60x10
    60x10

    X-Body One Arm Cable Curl - 3P
    30x8,8
    35x8,8
    40x8,8
    45x6,6

    Seated Incline DB Curl
    25x10,10
    30x8,8
    30x8,8
    30x8,8

    TRICEPS

    Straight Bar Pressdown
    45x10
    65x8
    65x8
    65x8

    D Grip One Arm Cable Pulldown -3P
    30x10,10
    40x8,8
    50x6,6
    50x8,8
    50x10,10

    OH Rope Triceps Ext.
    40x10
    45x10
    50x10

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    197.4......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    It's Monday.............

    Next up; LEGS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  11. #131
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 26 WO 96

    LEGS 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    Reverse V-Squat
    25psx8wu
    45psx8wu
    90psx8
    135psx8
    135px8
    135psx8

    Leg Press Single Leg
    90psx8,8
    90psx8,8
    90psx8,8
    90psx8> 90psx12*
    *Both Legs
    These felt heavy today.

    Leg Ext. Single leg
    40x12,12
    50x10,10
    50x12,12
    60x10,10

    HAMSTRING

    Standing Leg Curl
    50x10,10
    50x10,10
    50x10,10
    50x10,10

    CALVES

    Rotary Calf Ext.
    190x15
    235x12
    260x10
    260x10
    260x10

    Seated Calf Raise Single Leg
    100x8,8
    100x8,8
    100x8,8

    CARDIO

    Upright Bike
    Level: 10
    Sprints:
    Time: 20:00
    Cal: 167

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    198.2......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    Some things just felt heavier than usual today.
    Still done I got it!

    Trained with two former training partners.
    One flew in to town yesterday to train.


    Next up; BACK and CHEST
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  12. #132
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 26 WO 97

    BACK 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

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

    HS High Row
    45x20
    90x10
    135x8
    135x8
    135x8

    Standing Cable Rope Row - 3P
    50x10
    70x10
    100x10
    100x10
    100x10

    Standing One Arm Cable Row
    60x10,10
    80x10,10
    80x10,10
    105x10,10

    WG Seated Row
    120x8
    120x8
    120x8

    CHEST

    HS Incline Press
    25x10
    45x10
    55x10
    55x10
    55x10

    Moonwalk Cable Flye - No Handles
    20x8,8,8
    30x10,10,10
    35x8,8,8
    40x8,8,8
    50x8,6,6

    Very High Incline DB Flyes -Thumbs Facing
    15x10
    25x10
    30x8
    30x8
    30x8

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    198.8......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    Felling tired today.
    TP is in town so I decided to train with him.

    I probably should have taken today off.
    It was all I could do to get through the rack pulls.

    This WO wasn't as bad as I felt it was during it.
    I came home and took a two hour nap.

    Feeling GREAT now!


    Next up; DELTS and ARMS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  13. #133
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 27 WO 98


    HIGH REP WEEK!


    A WEEK OF PUMP!


    DELTS, BICEPS, TRICEPS and TRAPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Reverse HS BTN Press
    25x20
    35x20
    45x15
    45x15
    45x15

    Cybex Seated Lateral Raise
    60x15
    50x20
    50x20
    50x20

    Seated BO DB Rear Raise
    50x15
    45x15
    45x15
    45x15

    EZ Bar Upright Row
    55x15
    55x15
    55x15

    BICEPS

    EZ Bar Cable Curl - 3P
    80x15
    80x15
    80x15

    DB Hammer Curl
    20x20
    20x20
    20x20

    Zottman Curl
    10x15
    10x15
    10x15

    TRICEPS

    Reverse Dip Machine Pressdown
    180x25
    180x25
    180x15

    X-Body One Arm Cable Pulldown
    30x15,15
    25x15,15
    25x15,15

    EZ Bar Pulldown
    25x15
    25x15
    25x15

    TRAPS

    BB Shrug
    135x15
    155x15
    155x15
    155x15
    175x15

    Smith One Arm Shrug
    75x15,15
    75x15,15
    75x15,15

    Reverse Pec Dec Trap Focus
    40x15,
    40x15
    40x15

    DELTS - Reprised

    UHG BB front Raise
    40x15
    40x15
    40x15


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    200......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    This felt so good to do!

    The Week of Pump has begun....

    Next up; LEGS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  14. #134
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 27 WO 99


    HIGH REP WEEK!


    A WEEK OF PUMP!


    LEGS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    LEGS

    ATG Hack Squats*
    25psx15
    25psx15
    25psx15
    25psx15
    35psx15
    * I did these with four 3/4 reps and then one full rep.
    Constant tension. Slow eccentric

    Leg Press*
    90psx20
    100psx20
    100psx20
    100psx20
    100psx20
    135psx20
    * I did these with four 3/4 reps and then one full rep.
    Constant tension. Slow eccentric

    Leg Ext.
    60x15
    60x20
    70x20
    70x20
    70x20
    25x20

    Lying Leg Curl
    100x20
    100x20
    100x20

    CALVES

    Standing Calf Raise
    330x20
    330x20
    330x20
    330x20

    Leg Press (LP) Calf Ext.
    90psx20
    135psx20
    135psx20
    135psx20


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    197.8......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    The Week of Pump so far so good!
    Feels good to just pump the weight out rep after rep.

    Next up; BACK and CHEST
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  15. #135
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 27 WO 100


    HIGH REP WEEK!


    A WEEK OF PUMP!


    BACK 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

    BB Row
    135x20
    135x20
    135x20

    Reverse VG Pulldown
    100x20
    100x20
    100x20

    WVG Seated Row
    70x20
    70x15
    70x15

    HS Iso Row
    45x20,20
    55x20,20
    65x20,20

    CHEST

    HS Incline Press
    25x20
    25x20
    35x20
    35x15

    FM Svend Press
    40x20
    50x20
    50x20
    50x20

    Supported DB Shrug Flye
    30x20,20
    30x15,15
    30x15,15

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    199......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    My legs are killing me!
    Walking around like an old man yesterday...LOL!

    Time limit today so I had to hit it and get out.


    Next up; DELTS, ARMS and POSING
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  16. #136
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 27 WO 101

    Saturday 2/6/2016

    HIGH REP WEEK!


    A WEEK OF PUMP!


    DELTS, TRICEPS and BICEPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Cybex Seated Press -Neutral Grip
    30x20
    40x20
    50x20
    60x20*
    70x20
    70x20
    70x20
    *From here onward I did 4 partial reps and one full rep until I reached a total of 10 reps.

    Arnold Press
    10x20
    10x15
    10x15

    One Arm Cable front Raise -3P
    15x20,20
    20x20,20
    20x20,20

    FM One Arm Lateral Raise
    5x20,20
    5x20,20
    5x20,20

    TRICEPS

    EZ Bar Pressdown
    30x20
    35x20
    35x20
    35x20

    One Arm Cale Pulldown -3P
    25x15,15
    25x15,15
    25x15,15

    OH Rope Ext.
    30x15
    30x15
    30x15

    BICEPS

    EZ Bar Curl
    35x20
    45x20
    45x20

    Seated Inclined DB Hammer Curl
    15x20,20
    15x20,20
    15x20,20

    One arm X-Body Cable Curl -3P
    20x20,20
    20x20,20
    20x20,20

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING
    45 to 1 hour


    Starting Weight June 1 2015
    182

    Today's Weight

    200......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    Mice and slow.

    Next up; LEGS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  17. #137
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 28 WO 102

    Monday 2/8/2016





    LEGS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    Leg Press
    45psx15
    135psx8
    225psx7
    270x6,6,4,4,4,2*
    270x6,6,4,4,4,2
    270x6,6,4,4,4,2
    *3-4 second rest between sets.

    Single Leg Leg Press
    45psx8,8
    75x8,6,6/8,6,6*
    90psx6,5,5,4/6,5,5,4
    90psx6,6,4,4/6,6,4,4
    *total weight of 3 plates

    Standing Leg Curl
    50x4+1,4+1, 4+1,4+1*
    50x4+1,4+1, 4+1,4+1
    50x4+1,4+1, 4+1,4+1
    *4 partial reps and 1 full rep
    *Each leg to a total of 20 reps.

    Single Leg Leg Ext.
    50x6,6,6,6/50x6,6,6,6
    70x6,6,6,6/70x6,6,6,6
    70x6,6,6,6/70x6,6,6,6

    CALVES

    Rotary Calf Ext.
    225x8,6,6
    225x6,6,4,2,2
    180x6,6,4,4

    Seated Calf Raise
    90x20
    135x20
    135x20

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    198.4......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    Legs were done.

    Next up; BACK and CHEST
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  18. #138
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 28 WO 103

    Wednesday 2/10/2016





    BACK 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

    VG Front Pulldown
    60x20
    100x4+1x4
    80x4+1x4
    90x4+1x4
    90x4+1x4
    It took a couple of sets to find a good weight.
    4 Partial reps then 1 full rep.
    Total of 20 reps

    HS High Row
    45x15
    90x7,rest,6,rest,4,rest,3*
    100x6,6,4,4
    100x7,7,4,3
    3-4 second rest between each set.

    Standing One Arm Cable Row
    60x20,20
    80x4+1x4
    80x4+1x4
    80x4+1x4

    CHEST

    HS Wide Press
    45x30
    70x15
    80x4+1x4
    80x4+1x4
    80x4+1x4

    High Inclined DB Flye...ss...Standing DB Svend Press
    15x15//20x15
    30x12//20x4+1x4
    30x12//20x4+1x4

    Moonwalk Cable Flyes -3P
    20x4+1x4/20x4+1x4/20x4+1x3
    20x4+1x4/20x4+1x4/20x4+1x4
    20x4+1x4/20x4+1x4/20x4+1x4

    One Arm Pec Dec X-Over
    50x4+1x4/50x4+1x4
    60x4+1x4/60x4+1x4
    60x4+1x4/60x4+1x4

    FUN STUFF

    FM Standing Narrow Svend Press*- Double Stack
    10x10
    15x15
    20x12
    20x12
    * I did these by pressing with my hands low level with my navel.
    I kept the tension on the pecs the whole time.

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    196.4......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    I've been experimenting with chest movements to see
    which exercises contract my pecs the most.
    I keep the tension on the pecs and off the front delts and triceps.
    The pump is amazing.

    Next up; DELTS and ARMS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  19. #139
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 28 WO 104

    Friday 2/12/2016





    DELTS, TRICEPS, BICEPS and TRAPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Reverse HS BTN Press
    25x4+1x4
    35x4+1x4
    50x4+1x4

    Cybex Seated Lateral Raise
    30x4+1x4
    50x4+1x4
    70x4+1x4
    70x4+1x4
    70x4+1x4

    Standing One Arm Rear Delt Cable Row
    20x15,15
    20x15,15
    20x15,15
    20x15,15

    Rope Cable Upright Row
    50x15
    60x15
    70x15
    90x12

    TRICEPS

    EZ Bar Curl
    55x4+1x4
    55x4+1x4
    55x4+1x3

    Standing DB Hammer Curl
    25x12,12
    30x12,12
    30x12>20x8

    Zottman Curl
    15x12,12
    20x12,12
    20x12,12
    20x12,12

    TRICEPS

    Dip Machine Pressdown
    180x4+1x4
    225x4+1x4
    225x4+1x4
    225x4+1x4

    X-Body One Arm Cable Pulldown - 3P
    20x20,20
    30x20,20
    35x10,10

    EZ Bar Pressdown
    25x15
    30x15
    40x15

    TRAPS

    BB Shrugs
    135x12
    225x12
    315x10
    315x10
    315x10

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    197.8......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION





    RUMINATIONS

    Long session due to a delay and some teaching of proper exercise form execution for my TP.

    Next up; LEGS and Maybe ABS!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  20. #140
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 29 WO 105

    Sunday 2/14/2016





    LEGS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    Single Leg Leg Press
    45psx8,8
    70psx8,8
    80psx8,8
    95psx6,6
    95psx6,6
    95psx6,6

    ATG Hack Squat
    25xps4+1x3
    25xps4+1x3
    35psx4+1x3
    35psx4+1x3

    Single Leg Leg Ext.
    50x10,10
    60x10,10
    70x10,10

    Single Leg Seated Leg Curl
    75x10,10
    105x10,10
    135x8,8

    Standing Leg Pressdown -Single Leg*
    140x10,10
    160x10,10
    180x10,10
    100x4+1x4, 100x4+1x4

    CALVES

    Hack Calf Raise
    90psx20
    135psx20
    180psx20
    180psx20
    180psx20

    LP Calf Ext.
    90psx20
    135psx20
    180psx20
    180psx20
    180psx20

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    198......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION

    Before Electric Light Orchestra there was The Move.




    RUMINATIONS

    *My weekend TP came up with the idea of using the assisted pullup machine to do leg press downs.
    The guy got a "GENIUS" award!


    Next up; BACK and CHEST
    Last edited by deltpecx; 02-15-2016 at 05:00 PM.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  21. #141
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 31 WO 106





    BACK 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

    BB Row
    45x15
    95x12
    135x10
    135x10
    135x10

    Reverse VG Front Pulldown
    80x10
    90x10
    100x10
    110x10

    WVG Seated Row
    70x10
    100x10
    100x10
    100x10

    EZ Bar Stiff Arm Pulldown
    35x10
    45x10
    45x10
    45x10

    CHEST

    HS Incline Press
    25x15
    25x15
    25x15

    HS Wide Press
    45x15
    90x12
    90x12
    90x12

    Moon Walk Cable Flyes No Handles - 3P
    25x10,10,10
    25x10,10,10
    25x10,10,10

    FM Svend Press
    40x15
    40x15
    40x15
    40x15

    HS Wide One Arm X-Body Press*
    45x10,10
    45x10,10
    45x10,10
    * I varied the seat height on each set; Middle, High, Low.

    Supported DB Flye-Shrug
    30x10,10
    30x10,10
    30x10,10

    CARDIO

    Upright Bike
    Level: 10
    Sprints:
    Time: 15:00
    Cal: 123

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    194.6......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    I'm back after being sick for the past two weeks.
    Now to work myself back into this over the week.

    Next up; DELTS and ARMS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  22. #142
    RSP Nutrition Lead Rep jpfaherty's Avatar
    Join Date: Jun 2006
    Location: Massachusetts, United States
    Posts: 13,049
    Rep Power: 21663
    jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000) jpfaherty has much to be proud of. One of the best! (+20000)
    jpfaherty is offline
    Originally Posted by deltpecx View Post


    Instead of standing I do then kneeling using one of these;


    The one at my gym is slightly different but you get the idea.
    Going to try this!! Never heard of it before Hope all is well man!
    ★★★ RSP Nutrition Lead Representative ★★★

    High Quality Supplements For All Your Goals

    RSP Nutrition Store:
    https://www.bodybuilding.com/ store/rsp-nutrition.html

    ★★★ Live Inspired ★★★
    http://www.rspnutrition.com/
    Reply With Quote

  23. #143
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Originally Posted by jpfaherty View Post
    Going to try this!! Never heard of it before Hope all is well man!
    I'll be interested in what you think about the landmine press.

    Thanks! It was just a head cold...a head full of snot!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  24. #144
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 31 WO 107

    Tuesday 3/1/2016



    DELTS, TRICEPS, BICEPS and TRAPS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Reverse HS BTN Press
    25x15
    30x15
    35x15
    40x12
    40x12
    40x12

    Seated DB Press
    15x12
    25x15
    25x12
    25x12

    One Arm Cable front Raise -3P
    20x10
    20x10
    20x10

    Seated DB Lateral Raise
    10x15
    10x15
    10x15

    Seated BO Rear DB Raise
    20x20
    20x20
    20x20

    TRICEPS

    Dip Machine Pressdown
    180x15
    225x12
    225x12
    225x12

    X-Body Cable Pulldown -3P
    20x12,12
    25x10,10
    25x10,10

    EZ Bar Pulldown
    25x15
    25x15
    25x15

    BICEPS

    EZ Bar Curl
    40x12
    60x10
    60x10
    60x10

    DB Hammer Curl
    25x10,10
    25x10,10
    25x10,10

    EZ Bar Cable Curl -3P
    60x12
    90x10
    90x10
    90x10

    TRAPS

    FM Shrug
    130x12
    130x12
    130x12

    Cable Rope Face Pull -3P*
    30x12
    35x12
    40x12
    * Focused on the traps by squeezing my shoulder blades together.

    CARDIO

    Upright Bike
    Level: 10
    Sprints:
    Time: 15:00
    Cal: 119

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    195.2......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Nothing crazy. I'm taking it easy this week after a two week break.
    Yeah I'm sore..feelsgoodman.jpg

    Next up; LEGS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  25. #145
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 31 WO 108





    LEGS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    Leg Press
    45psx20
    90psx15
    135psx12
    180psx10
    180psx10
    180psx10

    Leg Ext.
    70x12
    70x12
    70x12
    70x10
    70x12

    RDL
    45x10
    95x10
    95x10
    95x10

    CALVES

    Hack Calf Raise
    90psx15
    90psx15
    90psx15
    90psx15

    Rotary Calf Ext.
    135x15
    135x15
    135x15
    135x15


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    193.4......200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Easy leg day to break them back into this.

    Next up; DELTS, ARMS and POSING
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  26. #146
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 31 WO 109

    Saturday 3/4/2016



    DELTS, ARMS, TRAPS and POSING

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    DELTS

    Reverse Seated Cybex Press
    30x15
    40x15
    60x12
    60x12
    60x12

    Seated Arnold Press
    15x10
    20x10
    25x10
    30x8

    Cybex Lateral Raise
    50x12
    60x10
    60x10
    60x10

    FM Rear Flyes
    5x10
    10x10
    15x10
    15x10

    [b]BICEPS[/]

    EZ Bar Cable Curl -3P
    60x12
    80x10
    80x10
    80x10

    Seated Inclined DB Hammer Curl
    30x10
    30x10
    30x10

    X-Body One Arm Cable Curl -3P
    25x15,15
    30x10,10
    30x10,10

    TRICEPS

    EZ Bar Pressdown
    35x15
    45x15
    55x10
    55x10
    55x10

    EZ Bar Pulldown
    35x12
    35x12
    35x12

    Dip Machine Pressdown
    255x10
    255x10
    255x10

    TRAPS

    BB Shrug
    135x15
    225x10
    225x10
    225x10

    Cable Rope Upright Row -3P
    50x12
    50x12
    50x12

    Cable Rope Face Pull -3p
    40x10
    40x10
    40x10


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING

    60min.

    Starting Weight June 1 2015
    182

    Today's Weight

    192.6.....200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    I love this training day..so much pump.
    Posing was great a small group and lots of individual attention.


    Next up; BACK and CHEST
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  27. #147
    Prep Coach NaturalPursuit's Avatar
    Join Date: Oct 2011
    Posts: 12,664
    Rep Power: 25944
    NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000) NaturalPursuit has much to be proud of. One of the best! (+20000)
    NaturalPursuit is offline
    How are your contractions on the arnold presses? It was a movement I could never get enough tension from
    advertising not permitted
    Reply With Quote

  28. #148
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Originally Posted by NaturalPursuit View Post
    How are your contractions on the arnold presses? It was a movement I could never get enough tension from
    Good. I do them slow and I also do not let my elbows drop as I move the DB's across the front.
    Forearms and upper arms stay at 90 degrees, except during the press.
    I press from my delts. I think a lot of people press with their arms with shoulder presses.
    Similarly how people pull mostly with their arms when performing DB rows.
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  29. #149
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 31 WO 110





    BACK 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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    BACK

    Rack Pulls
    135x10
    205x10
    225x10
    245x10
    275x8
    295x6

    HS High Row
    90x10
    100x10
    115x8
    115x8
    115x8

    Standing Cable DG One Arm Row -3P
    80x10,10
    80x10,10
    80x10,10

    Rope Lat Pulldown
    40x10
    45x10
    45x10

    [b]CHEST[/]

    HS Wide Press
    45x20
    80x10
    90x10
    100x10
    100x10
    100x10

    Kneeling Landmine Press
    25x15
    35x15
    35x15
    35x15

    High Inclined DB Press...ss...Standing DB Svend Press
    25x15//25x10
    30x15//25x10
    35x15//25x10
    40x12//25x10

    One Arm Cable X-Body Flye/Shrug
    20x10,10*
    25x10,10
    25x10,10**
    * No handle
    ** D Grip


    CARDIO

    Upright Bike
    Level: 10
    Sprints:
    Time: 15:00
    Cal: 125

    POSING

    60min.

    Starting Weight June 1 2015
    182

    Today's Weight

    192.6.....200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    I've decided to train chest and delts together.
    I'll train back with arms and Legs with abs.
    This starts with the next session.


    Next up; LEGS and ABS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

  30. #150
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,104
    Rep Power: 58687
    deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000) deltpecx has much to be proud of. One of the best! (+20000)
    deltpecx is offline
    Week 32 WO 111

    Wednesday 3/9/2016



    LEGS and ABS

    ***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.

    ***3P = 3 Pulley Cable Station.***
    Otherwise I use the 2 pulley strap station.

    QUADS

    Leg Press - Single Leg
    45psx10,10
    55psx10,10
    70psx10,10
    90psx8,8
    100psx6,6
    110psx8,8
    115psx6,6
    115psx6,6

    Paused ATG Hack Squat
    25psx10
    35psx10
    45psx10
    55psx8

    Leg Ext. - Single leg
    50x10,10
    60x10,10
    60x10,10
    60x10,10

    HAMSTRINGS

    [b]Standing Leg Curl[/]
    50x10,10
    50x10,10
    50x10,10

    QUADS and HAMSTRINGS

    Standing Single Leg Pressdown*
    160x10,10
    180x10,10
    200x10,10
    100x10,10
    * I use the assisted pull up machine for this.

    ABS

    Roman Chair Cr.
    BWx15x3

    Kneeling Rope Cr.
    50x15x3


    Captain Chair Leg raise
    LWx15x3

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING



    Starting Weight June 1 2015
    182

    Today's Weight

    192.....200 lbs with visible abs is the goal.

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Nice leg session.
    I'm loving the single leg work.

    Next up; BACK and ARMS
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts