Deltz Training Log

[Sopuli]

you don't have tits at all. personally i'd bulk in your position, but keep doing whatever u want regardless

this tbh

no need to cut all the way down when you're already in a shape to start up bulking, atleast consider it :3

[lovemaria]

I want to start working out soon aswell but i have no idea wtf im doing

[vult]

nice to see youve lost your tits, well done my best pal

[Roma]

Goodluck

[Adam|Spakka]

Nicely updated.

[DeltaPapa]

Rofl i knew one of u cunts wud say that, have been logging in my book (as i write down after every exercise)

anyway heres a picture.

Now at 12.3 stone. Hopefully next week i should be down to 12.1 which is 1 stone lost.

However wednesday-friday il be camping with college, so cant exactly bring food that needs to be chilled (eg, chicken, salad etc) so dunno if il hit that.

[Reevesy]

the question is young delta, are you happier? glad u took my advice to cut? lol

[DeltaPapa]

14th June 2012

Flat wide bar bench

25x10

30x10

30x10

35x10

Flat close bar bench

35x10

30x10

30x6

Incline bar bench

20x10

20x10

27.5x10

Db Bench

15x8

15x8

15x6

Cardio:

http://puu.sh/Iz43

Black = Cycling

Red = Running

Green Dot = Skipping

Cycled 5 mins

Ran 15 mins

Skipped 6 mins

(every 5 mins running i skip for 3 mins, with a minute rest)

Wills probs start doing star jumps instead of skipping due to im not the best skipper and often failed.

[DeltaPapa]

15th June 2012

Cardio:

Route ran:

http://puu.sh/INCv

Red = Running

Black = Start/end

Total time: 23 minutes (2 minutes rest)

[Adam|Spakka]

Good shit brah

[DeltaPapa]

Hit the under 12 stone mark this morning. 11.12stone.

Was quite happy.

Started doing Jeff Seid routine, and its actually good. I've actually felt that body part be worked, after the workout which i never used to feel.

Sme guy in the gym was telling me that Bent Over Rows were useless for back, and pretty much only worked rear delt. I highly doubt this is true.

He also said i should have a more closer grip on the lat pull down. I found this easier and i could increase the weight.

Edited July 26, 2012 by DeltaPapa

[Veta]

Good video my brother used it

[Mr-G-Maul]

Maybe add some shrugs into shoulder as i personally never hardly feel anything from upright rows.

[Adam|Spakka]

Bent over rows shit for back? the fuck lol, i think the wider grip u use, the more it targets rear delts, but no bent over rows are good for back.

also underhand pulldown incorporates more bicep into the movement so you may be able to push more weight

gj

[Dog]

Rofl bent over rows only targetting rear delts? he must have shit form then I feel it all over my back. They don't hit the lats as much as the db rows but all row variations are brilliant for back

also no thanks jeff seid LOL

[DeltaPapa]

27th July 2012

Flat Bench Press

40x10

30x10

35x8

37.5x6

Incline Flies

5x10

5x10

5x8

5x8

Cables

7.5x15

7.5x10

7.5x8

7.5x6

Incline DB Press

15x7

12.5x8

12.5x7

12.5x6

Incline Bench Machine

40x8

40x5

30x6

[DeltaPapa]

2nd August 2012

Flat DB Bench

12.5x10

12.5x10

12.5x8

15x8

Incline DB press

15x10

17.5x10

15x8

17.5x6

Incline Flies

10x10 - DB

5x10

5x8

7.5x8 - DB

Cable

7.5x15

7.5x10

10x8

7.5x6

7.5x8

[DeltaPapa]

3rd August 2012

Bent Over Rows

15x12

20x10

20x8

30x8

T-bar row close grip

10x12

10x10

10x10

17.5x8

(first time doing tbar)

Wide grip lat pull

35x12

35x10

40x12

50x8

Seated Row

40x12

40x10

35x10

40x8

One-arm DB row

15x12

17.5x10

17.5x10

20x20

Good Mornings

20x12

30x12

30x12

[DeltaPapa]

4th August 2012

DB Shoulder Press

12.5x10

15x8

12.5x8

12.5x8

Front Raise

10x12

10x10

10x10

Side Raise

7.5x12

10x10

7.5x10

7.5x8

Arnold Press

10x10

12.x5x10

10x8

(first time doing Arnold Press)

Upright Row

20x12

20x10

20x8

Bent Over Lat raise

10x12

7.5x10

7.5x8

[DeltaPapa]

6th August 2012

Incline DB Chest

15x12

17.5x8

12.5x10

15x6

Flat DB Bench

17.5x8

17,5x7

15x10

15x5

Cables

7.5x10

7.5x12

7.5x10

7.5x10

(these are annoying me. Can do 7.5 forever, but cant do 10kg for shit)

Incline Flies

5x10

5x10

5x9

5x7

(still struggling with these despite the low weight)

Pec Dec

17.5x12

17.5x10

22.5x8

20x10

[DeltaPapa]

7th August 2012

Bent Over Rows

23x10

20x12

25x5

23x6

Wide Grip Lat pull

35x12

40x10

45x7

45x6

TBar row

10x12

12.5x10

12.5x10

15x7

One-arm DB row

15x12

15x10

12.5x6

17.5x9

Seated Row

30x12

35x8

30x6

35x7

[DeltaPapa]

10th August 2012

DB shoulder Press

12.5x12

12.5x12

17.5x8 - machine

15x8

Arnold Press

15x12

17.5x4 :s

15x8

15x7

Front raise

10x6

7.5x9

7.5x8

7.6x8

Side Raise

7.5x10

7.5x10

7.5x9

7.5x7 - sloppy form

Upright Row (+ bar weight)

15x12

20x7

20x7

[DeltaPapa]

13th August 2012

Flat DB Bench

17.5x10

15x10

17.5x10

17.5x5

15x4

Incline DB Press

15x7

12.5x8

12.5x8

12.5x6

Flies

5x8

5x8

5x7

5x6

5x5

Cable

7.5x10

10x4

7.5x9

7.5x7

7.5x10

7.5x12

[DeltaPapa]

14th August 2012

Bent Over Row

20x10

25x10

25x8

30x10

Lat Pull Down

35x10

45x10

40x8

45x7

40x10

Seated Row

35x10

45x9

40x8

40x6

35x10

One-arm DB row

17.5x10

17.5x10

17.5x10

15x10

(not sure why i didnt increase weight thinking back)

[DeltaPapa]

15th August 2012

DB Shoulder Press

15x8

17.5x8

17.x5x3

15x7

Front Raise

7.5x12

7.5x12

7.5x10

7.5x9

Side Raise

7.5x10

7.5x7

7.5x8

7.5x5

Arnold Press

12.5x10

15x7

15x7

12.5x8

Upright Row

20x10

20x9

22.5x6

20x6