Delta's Log 2

“Bring in the pain”

08-16-2011 - Week 3 - Legs

  • Leg Extension

110x100

Even my balls where hurting after this, started with 30, 30, then 10, 10, 10… resting just long enough for the burning to stop.

  • Back Squat

The though of high reps seemed murder to me, so…

390x6
400x6
425x4
450x4
475x4

Resting just long enough to put more weight on the bar.

  • Front Power squat

2 platesx20
3 platesx12
4 platesx12

  • Ham/Quad superset

A1) Leg Extension

100x15
110x15
120x15
130x15

A2) HS Ham Curl

45x15/15
55x12/12
65x12/12
65x12/12

There was no rest here, just hoping around one machine to the other.

  • RDL

2 platesx10
3 platesx10
4 platesx10

  • DC Calf raise

100x12
110x12

→ DC Stretch everything

  • Ab work

Call it cardio, complexes, crossfit, whatever, I’m liking this approach and my legs feel awesome after this.

Surprisingly enough, this felt very easy, thumbs up for me.

@mmatt: Thank you brother, I’ll check those out.

So Delta, what would you consider was the ‘turning point’ for you? Like You had a respectble physique for awhile, athletic looking, but now you look like a legit bodybuilder. What would you factor, or multilpe factors, really made you step up your game?? was it just consistency, or in the last few years did shit just start clicking??

Yep! I really love Delta for ^ that reason. I remember a few months ago looking at your first log. For the first 6 or 7 pages you were just dicking around copying Alpha and were pretty ‘average’…But then all of a sudden you turned into an ANIMAL overnight! I look at your log every time I need a kick in the dick.

Well guys to speak the truth I have no idea how to describe what went through my head at that time.

I had a history of fucking up everything I did in the past and I guess when I started lifting I didn’t took shit seriously enough, before I even posted on T-Nation, I’d go to the gym, do a few curls and pushdowns, maybe some bench press, or I would do some fail routine my old gymnastics coach would tell me to do ( the reason I picked up weights in the first place was because I injured myself badly and could not continue to train gymnastics, or wrestling).

Eventually my injuries healed up enough to allow me to move normally, so I decided to do my own shit in the gym. Eventually I found T-Nation and after some lurking I created the log.

At some point I knew things weren’t going to be easy, and I would get nowhere if I kept copying an advanced dude like Alpha. So I started looking into a lot of training books and articles, 5/3/1, Westside, even SS. The problem with all of those was that I had recently moved to Brazil from LA and the gym scene over here was/IS pretty lame, and I couldn’t do a decent PL routine without messing a lot with it. Coupled with other factors like being alone and having no friends over here, I almost went into depression.

Then out of the blue something snapped, I simply decided that there would be no more excuses and I would lift until I had shaped myself into something I liked. Cliche I know, but that’s what happened.

That was it. From there everytime I went to the gym I was convinced I HAD to make progress, I HAD to do more reps or move more weight. People on the internet kept telling me to eat, so I said “Fuck it all”, and used most of the money my parents were sending me to buy food and lots of cheap whey protein. I would eat enormous amounts of food and lift, 2-3 hours a day. My daily routine consisted simply of getting up, going to work in the lame job my father had set up for me, going to the gym and back home, up until I got into med school.

If I failed to lift enough on said day, it would completely ruin my day. Back then I was doing stupid training, skipping lifts/bodyparts I sucked at and sticking to stuff I was good at ( squats and back work ). Eventually I ended up messing around with Pro hormones not knowing what they were and ended up moving to a few stronger “supplements”. This is something I regret deeply, since I jumped on this train too soon. I’ve decided to stay off for as long as I can, which made me lose a lot of size, but this is probably the wisest thing I ever did.

I still have some nasty injuries plus a few new ones I got along the way that I SHOULDN’T have, considering my age. But that’s it, I ended up writing more than I had to but glad I did it anyway.

Thats awesome bro. Super inspirational. I always feel like I wasted by first few years of training, because I had no idea what my goals were or what the hell I was doing. It always makes me feel better when I read about people like you who just kind of fucked around early on, but then realized EXACTLY what they wanted, kicked ass, and got results. SO I’m assuming during the time you took off, you were training DC part of that? or just a typicl BB split?? Sorry if I’m bombarding you with questions, I just kind of like to hear from the guys who achieved what I’m going for…

My switch to DC was recent, I’m not sure I understood what you asked but back when my progress “took off” I was doing a simple 5 day split I believe.

Haha yea thats basically what I was asking. Thanks man

08-18-2011 - Week 3 - Shoulders

Good day today.

  • BTN Presses ( bar stops behind the ears )

100x10
145x10
180x10
200x8
220x8

  • Close-grip decline bench

245x8
275x8
300x8
300x7
300x7

This movement rocks. My arms were feeling massive after this, best triceps pump I ever got in my life.

  • PJR Pullovers

80x15
90x15
100x11

  • Ez-bar French Press

100x12
100x12

  • Bent Laterals

25x20
45x12
55x10
55x10

immediately after the last set I did incline rear delt swings for 30 reps.

  • Seated Laterals

35x15
45x12
45x12
55x8

  • Behind the back, Cable Laterals

2 sets of 10

I wage the weight was between 25-35 lbs, the machines are awesome but they are old and despiste being in good shape, the numbers on the weight stack have faded.

Yesterday I went to look for a new car.

Stuck between a 1969 Camaro and a Ford Maverick. I’m surprised they even have these cars over here, anyway, got offered some good deals but still unsure. I’ll have to redecorate the interior of the car and I plan on making some upgrades on the engine as well.

Whatever I choose, I’m feeling happy like a kid in a candy store, maybe that’s why today’s training was so productive.

Youre stupid strong

[quote]DeltaOne wrote:
Yesterday I went to look for a new car.

Stuck between a 1969 Camaro and a Ford Maverick. I’m surprised they even have these cars over here, anyway, got offered some good deals but still unsure. I’ll have to redecorate the interior of the car and I plan on making some upgrades on the engine as well.

Whatever I choose, I’m feeling happy like a kid in a candy store, maybe that’s why today’s training was so productive.[/quote]
69 camaro FTW! Is it an SS???

Nice training brotha, keep killin it.

Bug, I’d call it ‘retard strength,’ but the guy’s in med school lol. You’re gonna make some lady lucky my man.

@Bug: Nah! :slight_smile:

@pbclax: Yeah man it’s a SS, although I’m learning towards the Maverick, beautiful and powerful car, shame it wasn’t mass produced in the US. Maybe I’ll get the Camaro later, might be easier to find one in a better shape back in the US.

@hlss: Well, Brazilian Med School. It isn’t that hard to get in, compared to John Hopkins or Stanford.

08-19-2011 - Week 3 - Back, Bis

Quick session today, had to gtfo early because I had absolutely no sleep yesterday, spent the night reading as usual. Gym was also crowded because of some MMA event and I couldn’t do my usual stuff.

  • HS Pulldown

160x12
180x12
200x12
220x11

  • Low Cable Rows

220x15
240x12
260x10
280x8/8/8/8 ( Change grips )

  • Straight Bar curl

100x12
110x12
110x16
100x17

  • Pinwheels ( one arm at a time )

110x10
120x8
120x7
120x6

  • Sticks

3 sets of 12 reps

Funny dialogue I had with my mum:

( Phone rings at 4AM )

“WHAT ?!”

[Russian accent]“Son, doctor tell me I need testosterone replacement.”

“Dad ? What happened to your voice ?”

“No! It’s mum, doctor tell me I have little testosterone.”

“What the hell mom.”

“I think women had no testosterone. But they do. And I have too little.”

“That’s great mom, but why are you calling ?”

“Testosterone too expensive in pharmacy, I went to gym, they gave me shitload of gear

“I didn’t knew you were trying to become Mr.O mum.”

“Is this enough ?”

Hahaha lol, I hope she’s okay, but that’s pretty funny my friend.

08-21-2011 - Week 4 - Chest/Tris/Shoulders

  • Flat Bench Press

220x12
240x12

260x10
260x10
260x8
260x8

  • DB Low Incline Press

110x15
110x12
120x6

  • Pec-Dec

4 sets for pump

  • CG Pin Press

240x8
240x8
260x5
260x5
260x3

  • Ez-Bar skull

1 fail set, elbows were literally killing me1

A1) DB laterals

25x10
25x10
30x8

A2) DB Front Raise

25x12
25x10
30x8

A3) DB Bent Lateras
25x15
25x15
30x14

I’m a 19 year old dude training for bodybuilding and my elbows hurt like I’m a 50 year old powerlifter. Jesus fucking christ I hate this shit. Fuck all extensions, looks like it’s pushdowns and presses.

[quote]DeltaOne wrote:

I’m a 19 year old dude training for bodybuilding and my elbows hurt like I’m a 50 year old powerlifter. Jesus fucking christ I hate this shit. Fuck all extensions, looks like it’s pushdowns and presses.
[/quote]

I’m in the same boat. Pretty much any extension hurts like shit. I think, for me at least, it’s due to 10 years of tennis.

I love the smell of blood and chalk in the morning.

08-22-2011 - Week 4 - Back and Biceps

  • Neutral Grip Pull-ups

BWx12
BWx12
BWx12
BWx11
BWx11

MM connection seems to be improving.

  • Yates Row

+325x10
+345x10
+400x7
+425x4

  • Rack Pull

445x6
500x6
525x6
545x6
545x6
545x6

little to no rest between sets, just enough time to get more weight on

  • HS Iso row

325x12
350x12
375x10
400x8
400x8

  • Hammer Curls

65x12
75x12
80x12
80x8

  • Ez-bar curls

140x12
150x8
150x6

  • Lying Rope Curl

3 sets

Then I did Ab work.

One of the 16 year olds that workouts the same time I’m training said I’m a “White Horse”, I don’t know if she was trying to compliment me or what, but then her friend walked up and said “more like a White Bull.”

LOLOLOLOL.

you’re really strong, etc etc.