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  1. #1
    Grandpa Yoda deltpecx's Avatar
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    Grandpa Yoda's Quest for Quads Qontinues

    I decided to start a new thread.
    For those who need to know more about me you can find that at my previous thread;
    http://forum.bodybuilding.com/showth...hp?t=162913211

    I started prep this past May to compete in three fall shows.
    During the second week I realized there was too many real life events happening this summer for me to have a successful prep.
    Also my team coach mentioned that I should stick with Men's Physique since I would have to get my quads bigger for bodybuilding. The decision was made..no prep this year.
    I would spend the time on my Quad Quest.

    On June first I started DTP training weighing 182 lbs.
    The first two weeks I just played around with different exercises with the rep scheme for DTP training to see what worked best for me and with the gym's equipment.
    The I did several weeks training with the super sets in the program.
    It kicked my butt.

    I am now on the fourth week of training DTP style with my own split.
    When I am done with this I'll go back to the superset split.

    I started this week, Week 12, at 193 lbs.

    This log will start with today's WO....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.


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  2. #2
    Grandpa Yoda deltpecx's Avatar
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    Week 4 WO 16


    LEGS 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.

    DTP Style

    QUADS

    Leg Ext. Drop Sets 100 reps
    50x20wu
    70x20wu
    140x30>130x15>120x15>110x10>100x10,10,10

    Leg Ext. Partials Drop Set 60 reps
    110x25>90x15>70x10,10

    Leg Ext. Drop Sets 100 reps
    140x30>130x15>120x15>110x10>90x10>70x10,10

    Leg Ext. Partials Drop Set 60 reps
    120x20>110x20>90x20

    Leg Press* ss Sissy Squats - Drop Sets
    135x14>12>10>8>6>4>2...ss..20x10>10x10, 20x10>10x10
    135x14>12>10>8>6>4>2...ss..20x10 rp 20x10, 10x10..rp..BWx10
    *LP- 5 sec rest pause (rp) between each rep.

    DB Split Squat ...ss..Standing Leg Curl*
    10x20..ss..70x15 x3
    *A set of 20 split squats on one leg then a set of leg curls on the same leg.
    I repeated this 3 times for each leg.

    Leg Ext. Drop Sets 100 reps
    125x25>110x15>100x15>90x10>70x15,10,10

    Leg Ext. Partials Drop Set 60 reps
    110x10>90x10>80x10>70x10,20

    MOO BABIES

    Standing Calf Raise
    120x50
    150x40
    210x30
    255x20
    330x10
    The first three sets were too light.

    TRICEPS

    EZ Bar Pressdown
    35x40
    40x30
    45x20
    50x10

    Dip Machine Pressdown
    330x10
    285x20
    240x30
    210x40


    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    192.2

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    One of my training partners is in town for a few days so we will be training together.
    This causes the WO to go a little longer.
    He wanted to do some calf training.
    So we through in the standing calf raises.

    I eat around 3800 cals on training days and 2500 on off days.
    Yesterday was an off day. I train every other day.
    On off days I do cardio.


    Next up; CARDIO 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.


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  3. #3
    . Hamzzza's Avatar
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    we want pics
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  4. #4
    Registered BAMF Jhalf's Avatar
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    ^ He meant dick pics btw
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  5. #5
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Jhalf View Post
    ^ He meant dick pics btw
    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.


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  6. #6
    Grandpa Yoda deltpecx's Avatar
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    Week 4 WO 17


    CARDIO

    Upright Bike
    Level: 11
    Sprints:
    Time: 30:00
    Cal: 273

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    195.2

    TODAY'S ALBUM SELECTION






    RUMINATIONS




    Next up; CHEST and BICEPS
    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.


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  7. #7
    Grandpa Yoda deltpecx's Avatar
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    Week 4 WO 19


    CHEST 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.

    DTP Style

    CHEST

    Smith Low Inclined BP
    55x50
    85x40
    100x30..rp@ last 10 reps
    115x20
    140x10

    HS Decline Press
    145x10
    125x30
    105x30
    90x40
    60x50

    Moonwalk Flyes ...ss...Standing DB Sven Press
    30x10,10,10,10,10//20x40
    35x10,10,10,10//25x30
    40x10,10,10//30x20

    BICEPS

    EZ Bar Cable Curls -3P
    40x40
    50x40*
    60x30
    70x20
    100x10
    * that was supposed to be 30 reps

    Seated Inclined DB Hammer Curls
    15x40
    20x30
    25x20
    35x10

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    Sick chest and biceps session.

    Next up; BACK and DELTS
    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.


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  8. #8
    Grandpa Yoda deltpecx's Avatar
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    Week 4 WO 20


    BACK and DELTS

    ***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.

    DTP Style

    BACK

    Rack Pulls
    115x40
    135x30
    155x20
    185x10*
    *Too light

    VG Front Pulldown...ss...Rope Lat Pulldown
    80x40//35x30
    90x30//40x20
    105x20//45x10
    125x10//50x10

    DG One Arm Seated Row
    30x10
    40x25
    50x20
    70x15
    90x10

    DELTS

    Reverse HS BTN PRESS
    25x40
    35x30
    40x25
    45x20
    50x15
    55x10

    Seated Arnold Press...ss...DB Shrugs
    20x30//40x30
    25x20//60x20
    30x15//75x15
    35x10//100x10

    Rope Face Pulls
    30x35
    40x25
    45x20
    55x15

    CARDIO

    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    191.8

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    I haven't eaten enough the past two days therefore a slight weight drop.
    No worries.

    Next up; LEGS, TRICEPS 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.


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  9. #9
    Grandpa Yoda deltpecx's Avatar
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    Week 4 WO 21


    LEGS 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.

    DTP Style

    QUADS and MOO BABIES

    Leg Press..ss...Leg Press Calf Ext.
    45psx50//40
    95psx40//30
    180psx30//20
    205psx20//10
    225psx10//10
    225psx10//10
    180psx20//10
    140psx30//20
    100psx40//30
    55psx50//40
    Usually I add weight on the sets as I return to 50 reps.
    Today I was feeling tired.

    Leg Ext. - Partials - Top Contraction
    50x30
    60x20
    70x15
    60x10
    I did these by setting the foot bar high on the rotation wheel.
    I then kept the tension on the quads at the top of the movement, contracting hard at the top of each rep.

    TRICEPS

    Dip Machine Pressdown
    255x40
    270x30
    285x20
    300x15
    330x10

    DG One Arm Pressdown
    35x10,10
    25x15,15
    20x20,20
    15x30,30


    CARDIO

    House cleaning and setting up beds....company is coming.
    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    192

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    Tired today so I took it a bit easier than usual.
    Legs are sore.


    Next up; 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.


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  10. #10
    Registered User red_cat's Avatar
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  11. #11
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by red_cat View Post
    He LIVES!
    Live I do Lift I must!
    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.


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  12. #12
    Grandpa Yoda deltpecx's Avatar
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    Week 5 WO 22


    CHEST 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.

    DTP Style

    CHEST

    HS Wide Press
    55x50
    80x40
    100x30
    130x20
    150x10
    160x10
    125x20
    105x30
    85x40
    55x50

    DB Pullover...ss...Standing DB Sven Press
    50x40//25x30
    55x30//30x20
    65x20//35x10
    75x10//45x10

    Midline Pec Dec Flye
    45x40,40
    55x30,30
    65x20,20
    75x10,10

    BICEPS

    BB/EZ Bar Curls
    30x40
    45x30
    50x50
    55x10

    One Arm Cable Hammer Curls - 3P
    15x30,30
    20x20,20
    25x15,15
    35x10,10


    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    192

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    My weight has stayed around 192 for several days.
    It's time to get more food in me.
    I love this day the pump and pain gets real.


    Next up; 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.


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  13. #13
    Grandpa Yoda deltpecx's Avatar
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    Week 5 WO 23

    Wednesday 1/2/2015

    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.

    DTP Style

    QUADS

    Leg Press -Single Leg
    Sledx50
    10psx40
    20psx30
    30psx20
    45psx10
    55psx10
    45psx20
    35psx30
    25psx40
    20psx50

    Leg Ext. top Contraction - Single Leg
    15x40,40
    20x30,30
    30x20,20
    40x10,10

    Leg Ext Top Contraction -Both Legs
    90x10
    80x15
    75x20
    65x30


    Hack Calf Raises
    45psx40
    70psx30
    100psx20
    135psx10

    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    193.8

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    Between lack of sleep and recurring groin discomfort I decided to take it easier and focus on each leg.
    My house is filled with visitors each night so I'm not getting the sleep I need.



    Next up; BACK and DELTS
    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
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  14. #14
    Grandpa Yoda deltpecx's Avatar
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    Week 5 WO 24

    Friday 1/4/2015

    BACK and DELTS

    ***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.

    DTP Style

    BACK

    BB Row
    65x40
    95x30
    155x20
    185x10

    Seated Row
    190x10
    160x20
    120x30
    110x40

    Reverse Lat Pulldown...ss...Rope Lat Pulldown
    60x40//40x30
    90x30//45x25
    110x20//50x15
    130x15//60x10
    140x10//65x10

    DELTS and TRAPS

    Reverse Seated Press
    45x40
    70x30
    100x20
    110x10

    Partial DB Lateral Raise...ss...FM Shrug
    30x40//140x30
    35x30//160x20
    40x20//180x10
    45x10//200x10


    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    195

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    The delt/traps superset just kicked my butt.
    I need to rest much longer than planned.

    My weight keeps bouncing between 192's and 195.


    Next up; CHEST and BICEPS
    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
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  15. #15
    Registered User red_cat's Avatar
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    Originally Posted by deltpecx View Post
    RUMINATIONS
    Between lack of sleep and recurring groin discomfort I decided to take it easier and focus on each leg.
    My house is filled with visitors each night so I'm not getting the sleep I need.
    Better safe than sorry. Why so many people around?
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  16. #16
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    Weight fluctuations up to 3 pounds is completely normal dude! Just keep doing your thing
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  17. #17
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by red_cat View Post
    Better safe than sorry. Why so many people around?
    My youngest daughter got married yesterday.
    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.


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  18. #18
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    Originally Posted by jpfaherty View Post
    Weight fluctuations up to 3 pounds is completely normal dude! Just keep doing your thing
    Yeah, my macros have been all over the place this week.
    I just gave up tracking for the last few days.
    I'll be back on it later this week.


    Then my weight will hopefully slowly go up.
    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.


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  19. #19
    Grandpa Yoda deltpecx's Avatar
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    Week 6 WO 25


    CHEST 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.

    DTP Style

    CHEST

    HS Wide Press
    55x50
    85x40
    105x30
    135x20
    165x10

    HS Decline Press
    165x10
    135x20
    110x30
    90x40
    65x50

    Moonwalk Flyes...ss...Standing DB Sven Press
    35x10,10,10,10,10//25x40
    40x10,10,10,10//30x30
    45x10,10,10//35x20

    BICEPS

    EZ Bar Cable Curl - 3P
    50x40
    65x30
    75x20
    110x10

    Seated Inclined DB Hammer Curl
    40x10
    30x20
    25x30
    20x40


    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194.6

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    The moonwalk flyes were getting tough to complete at 45 pounds on all three positions.
    I think 50 pounds next time might require a few rest pause moments.

    It felt pretty good today doing the DB hammer curls.
    I can still see the veins in my left arm which are never there until I cut down into the 170's.

    Now if I can keep on keeping the fluff at bay.

    Next up; BACK and DELTS
    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.


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  20. #20
    Grandpa Yoda deltpecx's Avatar
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    Week 6 WO 26


    BACK and Delts

    ***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.

    DTP Style

    BACK

    VG Seated Row ...ss...Stiff Arm Pulldown
    60x50//25x40
    70x40//30x30
    80x30//30x20
    90x20//40x10
    100x10//45x10
    110x10//45x10
    90x20//45x10
    80x30//35x20
    70x40//25x30
    60x50//20x40

    WG Front Pulldown
    50x40
    70x30
    90x20
    110x10
    130x10


    DELTS

    Rev. HS BTN Press
    30x40
    40x30
    50x20
    55x15
    60x10

    Standing DB Lateral Raise...ss...Seated BO DB Rear Raise
    15x30//25x20
    17.5x20//15x25
    20x10//10x30


    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    192

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    I took it easy today after a four day layoff.
    I've been busy with visiting family for the past 1.5 weeks.
    Had great fun. I took them to the coast to see the Pacific Ocean for their first time.
    They even touched it for the first time and climbed a huge sand dune.

    Now to get my food and training back on track.



    Next up; CHEST and BICEPS
    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.


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  21. #21
    Grandpa Yoda deltpecx's Avatar
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    Week 6 WO 27


    CHEST 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.

    DTP Style

    CHEST

    HS Decline Press
    45x50
    95x40
    115x30
    140x20
    170x10

    FM Sven Press...ss...Pec Dec Flyes
    80x10//80x10
    80x10//100x15
    60x20//90x15
    50x30//80x25
    40x40//70x30
    30x50//60x40

    High Inclined DB Press - Elbows In
    15x30
    20x20
    30x10

    BICEPS

    BB/EZ Bar Curls
    30x40
    45x30
    60x20*
    70x10
    *RP for 5 sec.

    One Arm Cable Hammer Curl -3P
    20x30,30
    25x20,20
    30x15,15
    40x12,12
    50x10,10


    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    191

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    I think I'll be stuck at 170 on the HS for a few times.
    It got real tough on the last few reps.
    I can see 4 plates per side ...soon

    I had to rest pause for 5 sec. on the 60 pound EZ bar curls at rep 15.
    I just couldn't move the bar much.

    The Sven presses got brutal on the last two sets.


    Next up; LEGS, TRICEPS 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.


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  22. #22
    Grandpa Yoda deltpecx's Avatar
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    Week 7 WO 28


    LEGS 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.

    DTP Style

    QUADS and HAMSTRINGS

    Leg Extension -Drop Sets to 100 reps
    50x25wu
    120x20>110x20>100x10>90x10>80x10>70x15>60x15

    Partial Leg Extension -Drop Sets to 60 reps
    120x30>110x20>105x10

    Leg Press - Drop Reps to 56 reps*
    140x14,12,10,8,6,4,2
    140x14,12,10,8,6,4,2
    115x14,12,10,8,6,4,2
    90x14,12,10,8,6,4,2
    * 5 seconds rest between each set of reps

    Single Leg Leg Curls
    50x15,15
    40x20,20
    30x25,25

    MOO BABIES

    Hack Calf Raise - Drop Reps*
    135x20,15,12,10,8
    135x20,15,12,10,8
    *3-5 seconds rest between each set of reps

    TRICEPS

    Dip Machine Pressdown
    225x40
    270x30
    300x20
    330x10

    Rope Pulldown
    20x40
    25x30
    30x20
    35x15
    40x10

    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194.4

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    I'm tracking my food again.
    I ate around 3700 cal. yesterday.
    Feeling full today.
    Today should be a 3700+ day but I think I'll keep it around 3000 due to yesterday's
    over indulgence.

    I modified this leg WO due to a minor groin irritation.

    Next up; 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.


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  23. #23
    Grandpa Yoda deltpecx's Avatar
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    Week 7 WO 29



    CARDIO

    Walk: 3 miles

    Upright Bike
    Level:
    Sprints:
    Time: 60 min.
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194.8

    TODAY'S ALBUM SELECTION






    RUMINATIONS
    Hiked it to the PO and store and back.

    Next up; CHEST and BICEPS
    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.


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  24. #24
    Grandpa Yoda deltpecx's Avatar
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    Week 7 WO 30


    CHEST 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.

    DTP Style

    CHEST

    HS Wide Press
    55x50
    90x40
    110x30
    140x20..rp
    170x10

    HS Decline Press
    170x10
    145x20
    115x30
    100x40.. rp 2
    90x50..rp 2

    Moon Walk Cable Flyes...ss...Standing DB Sven Press
    35x10,10,10,10,10//30x40
    40x10,10,10,10//35x30
    50x10,10,10//40x20

    BICEPS

    EZ Bar Cable Curls - 3P
    45x40
    70x30
    90x20
    120x10
    120x10
    100x20
    75x30
    50x40

    Seated Inclined DB Hammer Curls
    15x40
    20x30
    25x20
    30x10

    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194.6

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Only a .2 pound weight drop from off day yesterday.
    I had a lot of rest pauses (rp) today.
    The weight was just a tad too heavy to get all the reps in one shot.
    This is good.
    I plan to add abs training on my off/cardio days.
    I'll see how that goes.


    Next up; CARDIO 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
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  25. #25
    BreyersBrah beepjeep's Avatar
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    What is a 'moon walk' cable fly
    MFW cheeks are sunken in a bit and jawline is razor sharp. So I go to whole foods to get lunch from their bar and I catch this hnnngggg af/10 brunette chick with a phat ass eyeing me. I look at her and we just stare at each other for a few seconds. I look away and begin to put refried beans in my bowl. Unfortunately, the beans stuck on the bottom of the ladle plopped right on the counter and I looked like an idiot. What do I do? She's about to head towards the checkout lanes.

    -Venom08
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  26. #26
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    Originally Posted by beepjeep View Post
    What is a 'moon walk' cable fly
    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.


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  27. #27
    Grandpa Yoda deltpecx's Avatar
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    Week 7 WO 31


    CARDIO 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.

    DTP Style

    ABS and LOWER BACK

    Roman Ch...ss...Hyper Ext,
    25x20//50x15
    35x20//50x15
    40x20//50x15

    Kneeling Rope Cr.
    70x20
    80x15
    85x10

    Captain Ch. Leg Raise
    20x15x3

    Repping Planks
    BWx10x3
    with 5 sec. hold at the top

    CARDIO


    Upright Bike
    Level: 11
    Sprints:
    Time:20:00
    Cal:181

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    195.6

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Cardio and Abs done.


    Next up; BACK and DELTS
    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
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  28. #28
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    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)
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    Week 7 WO 32


    BACK and DELTS

    ***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.

    DTP Style

    BACK

    BB Row
    75x40
    100x30
    160x20
    195x10

    Cybex Seated Row
    200x10
    170x20
    130x30
    120x40

    Reverse Lat Pulldown...ss...Rope Late Pulldown
    70x40//30x30
    100x30//40x20
    120x20/50x10
    150x10//70x10

    DELTS

    Smith BTN Press
    25x40
    45x30
    75x20
    100x10

    Partial DB Lateral Raise...ss...FM Shrug
    35x30//150x40
    40x20//160x30
    50x10//170x20

    One Arm Cable front Raise...ss...Rope Face Pull - 3P
    20x30//40x20
    25x20//50x15
    30x10//60x10

    CARDIO


    Upright Bike
    Level:
    Sprints:
    Time:
    Cal:

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    194.6

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Back and delts are done.
    Weight is still hovering around 195...time to eat more.

    Next up; 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
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  29. #29
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
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    Week WO 33


    LEGS, TRICEPS 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.

    DTP Style

    QUADS

    Leg Ext. Drop Sets
    50x30 wu
    125x25
    110x15
    100x15
    90x15
    80x15
    70x15

    Partial Leg Ext. Drop Sets
    130x20
    110x15
    100x10
    90x15

    Leg Press*
    145x14-12-10-8-6-4-2
    135x14-12-10-8-6-4-2
    125x14-12-10-8-6-4-2
    100x14-12-10-8-6-4-2
    90x14-12-10-8-6-4-2
    * Rest Pause 5 sec. between each set of reps

    CALVES

    Hack Calf Raise
    45psx40
    90psx30
    135psx20
    180psx10
    180psx10
    135psx20
    90psx30
    45psx40

    Seated Calf Ext.
    135x35
    145x30
    160x25
    180x20

    TRICEPS

    OH Rope Ext.
    40x30
    45x20
    50x15
    60x10

    Straight Bar Pressdown
    70x10
    55x20
    45x10
    35x40*
    * two rest pauses.

    One Arm X Body Pulldown - 3P
    20x10
    25x10
    30x10
    35x8
    40x6

    CARDIO

    Upright Bike
    Level: 11
    Sprints:
    Time:20:00
    Cal:190

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    195.8

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Another leg day in the books.
    Triceps were fried on the last set...

    Next up; CARDIO 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. #30
    Grandpa Yoda deltpecx's Avatar
    Join Date: Aug 2008
    Posts: 22,107
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    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 8 WO 34


    CARDIO 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.

    DTP Style

    ABS and LOWER BACK

    Roman Ch...ss...Hyper Ext,
    30x20//55x15
    40x20//55x15
    45x20//55x15

    Standing Rope Cr.
    50x20
    60x15
    75x10

    Russian Twists
    BWx10,10x3

    CARDIO


    Upright Bike
    Level: 11
    Sprints:
    Time:20:00
    Cal:188

    POSING


    Starting Weight June 1 2015
    182

    Today's Weight

    196.4

    TODAY'S ALBUM SELECTION






    RUMINATIONS

    Cardio and Abs done.
    Abs still visible..

    Next up; CHEST AND BICEPS
    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

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