The Oratory of Delphi

[Delphi]

LOL er *LOL*

Million Dollar Hotel. I bet you recognize about every character in the movie from your bus route! (except the archangel, of course)

I'll have to check out Damaged.

[Tryska]

it's an arthouse flick/independent movie. was real good tho....nice story.


i think i need to check out million dollar hotel....it would be nice to see art imitating my life.

[Delphi]

"I love my peasants- PULL!"



[22]
Group=Pull
01=Lats- Chinup, 10/0, 3.5/4, 8 neg
02=Erectors- Dead Lift, 16/310, 13/270
03=Traps- Shoulder Shrug, 9/310, 9/280
04=Lats- Pulldown, 8/200
05=Traps- Scapular Retraction, 8/280
06=Forearms- Hammer Curl, 12/90, 8/70
07=Abs- Inclined Crunch, 12/170, 11/170
08=Abs- Seated Crunch, 9/190, 9/190


Chinup
Best ever with no weight on the first set. Not very fulfilling emotionally, though. Will do no weight for first set for one or two more workouts, then go back to weighted ones for first set.

Deadlift
Not sure what the malfunction was two weeks ago. Back on top with a personal best. Should be able to do 20/310 next time.

Shrug
Grip trying to fail at this weight. Can't wait until my kids surprise me with the CofC grippers that I ordered for Christmas.




Wanted to do more for back, but I'm going on the assumption that my chins haven't progressed much because of overtraining, not undertraining. Almost all of these lifts today were PB's but Im not going to be really happy until my chins are better.

[Delphi]

Push Day. "Should have" done it yesterday, but I was in the car for 6 hours.



[26]
Group=Push
01=Quads- Squat, 12/290, 8/270
02=Pecs- Bench Press, 10.5/270, 5.5/270
03=Pecs- Parallel Dip, 5/10, 4/6
04=Calf- One Leg Calf Raise, 14/390, 9/390, 6/390
05=Delts- Overhead Press, 7/110, 7/90
06=Triceps- Triceps Pushdown, 6/110
07=Pecs- Front Downward Fly, 8/130, 6/110
08=Quads- Leg Extension, 12/260, 6/200
09=Abs- Russian Twist, 10/10, 5/10
10=Abs- Side Crunch, 8/180



Squats and bench press- keep going up and up and up.

Parallel dip- not as good as last time, but 3 straight workouts with PR's for every lift would be a little much to expect.

Calf raise- ordering a Yukon seated calf machine today. I'm about maxed out on resistance for straight-legged calf raises with the Bowflex. Trying to develop calves and forearms better, since I'm such an ectomorphic biatch. Can't wait to use my CofC grippers Saturday.

Legs extensions- also progressing. I can tell that my quads have more definition since I've resumed doing them, especially lower quads. *Ducks flames* tuttut

Russian Twists- did them with stricter form today- tried to allow trunk to rotate only, no moving up or down. Killer.




Saw Chris Mason's post about alternating heavy/light workouts. Thinking about incorporating that into next cycle, at least for Pull Day. Next cycle will start after our ski trip in late February. Right now I'm progressing well on Push Day so I will keep with my current schedule for now. Might resume doing flyes next cycle, also.

[Fart Barker]

Originally posted by DelphiDoc
"I love my peasants- PULL!"

*stumped*

[Delphi]

History of the World- Part 1 by Mel Brooks. The French aristocracy scene.

[Fart Barker]

ha! "it's good to be the king"

[Orange357]

I dont see any pics as was in your [Plug][/Plug]

[Delphi]

Check out the links on page two on my journal. They link to my homepage. That's what I was trying to say.

[Orange357]

So you workout completely on a bowflex?

[Delphi]

Mostly. I've got the squat attachment I made for the Bowflex, which lets me do squats, deads, and shrugs. I've also got the VKR, which lets me do chins and dips. I could do leg raises on it too, but for abs I'm doing side bends (I call them side crunches in my journal and in my software I wrote.), crunches, a crunch using the Bowflex lat attachment, and Russian twists. I've just ordered a sitting calf raise machine, because I'm about maxed out on the straight-leg variety on the Bowflex. I don't work out like they do on the commercials on TV. I do a high-intensity, low-volume workout with mainly compound exercises.

[Delphi]

Last workout of 2001. Overall been a good year. I'll post a summary and goals for next year, in the next couple of days.



[29]
Group=Pull
01=Lats- Chinup, 10.5/0, 3.5/4, 2.5/0
02=Erectors- Deadlift, 20/310, 9/270
03=Traps- Shoulder Shrug, 8/310, 5/280
04=Lats- Seated Row, 9/270
05=Biceps- Hammer Curl, 6/100, 7/80
06=Forearms- Handgrip, 7.5, 2.5
07=Abs- Inclined Crunch, 16/170, 12/170
08=Abs- Seated Crunch, 8/190, 8/190



Chinup- Next time I'll go back to hanging weights on the first set.

Deadlift- PR. Really took it out of me, and affected the rest of the workout. It's a weird exercise. It is extremely hard to make 20 reps, I get real out of breath and tired, but no particular muscle or body part gets a burn.

Shoulder shrug- Need to do these in front of a mirror next time to see how high my shoulders are going. Sure do have a tendency to lurch my head forward.

Hammer curl- Beginner's gains winding down. Going to start doing biceps curls too, as these don't seem to be hitting my biceps like they did at first.

Handgrip- First time to do these. Used CofC Trainer. Actually I did 11 reps with the right hand on the first set, but I'm posting the lesser (left) side. Will probably do this with left hand only on Push day so that the left side can cathch up with the right. Glad I bought the Trainer and #1 instead of #1 and #2.

Ab exercises- Not done with full intensity. Pretty pooped at end of workout. Just glad to finish today. Doing enough with twists and side bends on Push day that taking it easy today is probably a good idea, anyway.

[Fart Barker]

Originally posted by DelphiDoc
Deadlift, 20/310

outstanding! you must have been fried after that

[Delphi]

Thanks. But remember, those are "Bowflex pounds." I don't know for sure, but that's probably inflated 10-15% over the Real World. I'll be able to go up to 410#, then I'll have to start putting plates on the bar.

[Delphi]

Year-End Summary



Weight- started out ~186, currently 207

Squat- Started in July at 160x11. Did 280x20, then 290x12 the last two workouts.

Deadlift- Started in August at 200x7. Did 310x20 the last workout.

Bench press- Started in February at 120x6. Did 270x10.5 the last workout.

Chinup- Started in August at 5 reps at bodyweight. Did 7 with 6 pounds on belt two weeks ago, then did 10.5 reps at bodyweight the last workout.

Shrug- Started in February at 160x10. Did 310x8 the last workout.

Parallel dip- Started in August at 6 reps at bodyweight. Did 7 reps with 10 pounds on belt (after bench press) two weeks ago.

Overhead press- Started in February at 80x8. Did not do at all April-September due to rotator cuff problem. Resumed sporadically August-November. Resumed regulary in December after finding a technique on the Bowflex that does not mimic behind-the-neck presses. Did 110x7 the last workout.

Leg extension- Started in February at 100x10. Was my main quad exercise until I started squats in July. Started doing them after squats in November. Did 260x12 the last workout.

Seated row- Started in February at 130x10. Did 270x11 two weeks ago.

General- Worked out 22 of 31 days in March. Typical workout was 30+ sets, lots of isolation exercises, easily took 90 minutes per workout. Adopted a high-intensity, low-volume workout in late July. Most of my strength gains and all of my bodyweight gain have taken place since then. Currently doing a push/pull split; one workout every third day. Looking forward to continuing with kickass progress I've been making on Push day, hoping Pull day progress will improve. Will actually be using some free weights in addition to Bowflex this coming year. That is all for this year. Happy New Year, everybody!

[heathj]

Damn, nice job

[Fart Barker]

Originally posted by DelphiDoc
Weight- started out ~186, currently 207

Nice work! How bout your bf?

[Delphi]

Thanks, guys.


Yes, I have bf.


Has stayed about the same. I don't have calipers. My wife has a Tanita bf scale (or should I say bs?). In adult mode I'm 21.3%. I athlete mode I'm 13.8%. This is not the time I usually check; in the mornings it's about 1.5% lower. If you split the difference of the two modes, I'm about 16-17%, which is what I would guess I would be if I did calipers.

[Delphi]

Celebrated the New Year by working out. Order of the lifts was a little weird, as I wanted to do calf raises last so I could play with my NEW TOY a little.


[01]
Group=Push
01=Quads- Squat, 16/290, 9/270, 11/200
02=Pecs- Bench Press, 12/270, 4.5/230
03=Pecs- Parallel Dip, 7/10, 4/6
04=Pecs- Downward Fly, 4/130
05=Delts- Overhead Press, 8/110, 8/90
06=Abs- Russian Twist, 8/10, 5/10
07=Abs- Side Crunch, 10/180
08=Triceps- Triceps Pushdown, 12/110, 7/90
09=Calf- Bent Calf Raise, 6/180, 8/155
10=Calf- Straight Calf Raise, 13/390, 7/390


Squat- Continues to go up every workout. Currently able to increase weight by 10 pounds every third workout. Looking to do 20 reps next time.

Bench Press- Another PR. Going up in weight again next time.

Parallel dip- Slow progress, but expected since it follows bench press.

Triceps Pushdown- Bought an angled handle for this. Made a big difference in the way my wrists feel. Mechanical advantage better with it, too.

Bent (seated) Calf Raise- NEW TOY! Bought a seated machine from Yukon. I'm almost maxed out resistance I can do on straight-leg raises on Bowflex. Idea is to pre-exhaust soleus with seated raises and then do straight raises. Looks like this will work well. Calves definitely did not like the idea, though. Life is good.

[Delphi]

Goals for 2002



Goal(current)

Dead Lift 20/410 (20/310)
Chinup 10/20 (10.5/BW or 7/BW+6)
Parallel Dip 12/40 (7/10)
Squat 12/390 (16/290)
Shoulder Shrug 12/380 (8/310)
Bench 12/360 (12/270)
Overhead Press 12/180 (8/110)

Bodyweight 235 (207)

[Delphi]

Pull Day


[04]
Group=Pull
01=Lats- Pullup, 5.5/6, 2.5/0, 5 neg
02=Erectors- Deadlift, 20/320
03=Traps- Shoulder Shrug, 10/310, 6/310
04=Biceps- Curl, 7/124
05=Lats- Seated Row, 12/270, 6/240
06=Lats- Close-Grip Pulldown, 6/200
07=Biceps- Hammer Curl, 8/100, 8/80
08=Abs- Seated Crunch, 10/180, 7/180
09=Forearms- Handgrip, 11, 5, 4 (CofC Trainer)



Pullup- Going to do these for awhile instead of chinups.

Deadlift- Surprised me, as I did 20/310 last time. Concentrated on sticking my butt out when starting the lift. Seemed to help a lot.

Curl- Added these back in, since I'm not doing chinups.

Seated Row and Close-Grip Pulldown- Bought one of those combo bars for doing these. Lots better than doing them with a straight bar.

Seated Crunch- Not doing inclined crunches during same workout, since both are essentially the same motion. May be overtraining abs, as I couldn't do as many Russian twists last time as the time before.



Ate a chicken Caesar salad and two rolls from Joe's Pizza afterward. Tons of grilled chicken. Not a very big chicken fan, but this is good.

Tomorrow I'm buying a used Olympic bar if I can sneak into Ft Worth- I'm on call in Cleburne this week and I have a potential surgery in Granbury tomorrow.

[Orange357]

Originally posted by DelphiDoc
Goals for 2002



Goal(current)

Dead Lift 20/410 (20/310)
Chinup 10/20 (10.5/BW or 7/BW+6)
Parallel Dip 12/40 (7/10)
Squat 12/390 (16/290)
Shoulder Shrug 12/380 (8/310)
Bench 12/360 (12/270)
Overhead Press 12/180 (8/110)

Bodyweight 235 (207)

Why did some of your goals drop???

[Delphi]

You might've misread it. The numbers in parentheses are the current reps/weight. The actual goals are the reps/weight to the left of the parentheses.

[Orange357]

Gotcha'

[Delphi]

I tried to keep it as ambiguous as possible- never know when the Taliban might be spying on my journal, you know.