Delt King's journey to the Heavyweight Class

[Delt King]

Hey guys, it's been awhile since i had a journal to keep myself accountable so i thought why not start one again. I decided to step up my game and play with the Big dogs whenever i compete next (likely 2015 Nationals) and plan on jumping up several weight classes in order to fill out my frame. I started my new mass phase already about a month ago and my results thus far have been nothing short of staggering. Of course i don't expect things to continue as easy for much longer but it's been fun so far. Bodyweight increased by 20lbs...not all muscle mind you but 3/4 maybe...considering water and glycogen as lean body mass. Biggest change is the re-introduction of carbohydrates on a regular basis into the meal plan. I'll fill in the details of my training program and meal plan in further posts. So hope you guys follow along as things progress. As always here's a current pic....

[Centurion]

Good luck man I'm looking forward to seeing your progress photos and diet plan

[LonelyBedouin]

Awesome, definitely following along for this one

[massabsamurai]

All the best bud, subbed!

[GYMBRAT]

Awesome and the best of luck DK!!! Ima be following this one!

[TT Eric]

Cool! Subbed also!

Eric

[cog]

Should be interesting.....waiting to see how the waistline and joints will fare.

[Hosehead]

Looks as though you are off to a good start from that pic anyhow. What did you weigh at your last show ? With your wide shoulders it looks as though you'll be more than able to carry the extra mass. Look forward to seeing you progress and your diet cuz I'm gonna copy it lol. Thanks for the freebie !

[Delt King]

Last show i weighed 184. The pic above i weigh 219. Conditioning is still pretty good... definitly the best I've looked by far at this weight. I'm estimating another 40lbs before i'm a legit heavyweight threat. My methodologies are non-standard as my offseason consists of mass and cutting cycles...more on that later ;)


Looks as though you are off to a good start from that pic anyhow. What did you weigh at your last show ? With your wide shoulders it looks as though you'll be more than able to carry the extra mass. Look forward to seeing you progress and your diet cuz I'm gonna copy it lol. Thanks for the freebie !

[Delt King]

Current workout routine looks something like this.
monday- legs
tuesday-chest, tri
wednesay- back, bi
thursday- delts
friday- off
sat -arms
sun-off

weak points that I'm targeting is legs and arms. i want 2 inches on my arms from 18" cold to 20" cold. quads from 25.5" to 28.5".

[cog]

What is the plan for the quads and hams DK?

[TT Eric]

Do you feel that training your back on one day and the shoulders the next day is hard on the posterior deltoids ? I mean, for me after a back day I can be a little sore in the rear shoulders.

Eric

[Delt King]

Squats, squats and then squat some more.
in the past i did a lot of legpress and hack squats and extensions but i didn't ever see the growth i wanted until i squated. Even still when i started i thought i was going parallel but once i had a friend video my set then i realized i was still stopping too high. i put my ego in check (not easy) and started from scratch building my way back up with truelly deep squats. in one year i added nearly 3 inches on my upper quad measurement and actually built some glutes.
So basically I'm going to keep banging away attempting to get my squats as heavy as possible in the 8-10 rep range. secondary exercises are lunges, ham curls and although I've yet to try it as my gym doesn't have one -glute/ham developer.

What is the plan for the quads and hams DK?

[Delt King]

Although my rear delts sometimes get a bit sore from back day it never affects my shoulder day negatively, in fact the soreness in my traps allow me to feel them in order to get them isolated out of my lateral movements.


Do you feel that training your back on one day and the shoulders the next day is hard on the posterior deltoids ? I mean, for me after a back day I can be a little sore in the rear shoulders.

Eric

[Talo]

What weight do you typically use in that rep range ? Also do you increase the weight weekly and maintain 8-10 ?

[Delt King]

What weight do you typically use in that rep range ? Also do you increase the weight weekly and maintain 8-10 ?

currently 295 for 8-10. upped it to 315 the last few workouts but reps dropped to around 5-6. So in order to keep increasing weight i do decrease reps then work on increasing reps with it. It's amazing how much harder an exercise is, if done in the fullest range...those last 4 inches in the pocket are amazing for growth

[Delt King]

Leg progression. First pic was 2010 Nationals, Second Pic was 2011 Nationals, third pic was start of 2012.

[GYMBRAT]

Damn your conditioning is ALWAYS killer DK!!!!!!

[LonelyBedouin]

Lol what's with the jean shorts?? Lol

Maybe ill have to get a buddy to video my squat, I think I'm parallel. But maybe I should drop some weight and try it ass to grass

[countrychic]

Good stuff DK :)

[Hosehead]

Legs have come a long way DK , you have a great shape to them. Detailed and looks like deep cuts. I am the opposite of you. When I used to go to parallel or past it with heavier loads - 405 x10-12 I had shit glutes. Now , because of two meniscus tears, I use no more than 315 with the same reps and don't go quite to parallel. My glutes have gotten better and my quads haven't really suffered that much. I find if I use a lighter weight and sit back more on my heels I can't go deeper but I find a greater emphasis on my upper quads and glutes. Goes against logic but it seems to work. Once I have surgery I'll squat the same and simply up the weight without changing my current form. But enough about me ! , looking good and I hope to see that diet posted sson. Good luck dude.

[TT Eric]

Legs have come a long way DK , you have a great shape to them. Detailed and looks like deep cuts. I am the opposite of you. When I used to go to parallel or past it with heavier loads - 405 x10-12 I had shit glutes. Now , because of two meniscus tears, I use no more than 315 with the same reps and don't go quite to parallel. My glutes have gotten better and my quads haven't really suffered that much. I find if I use a lighter weight and sit back more on my heels I can't go deeper but I find a greater emphasis on my upper quads and glutes. Goes against logic but it seems to work. Once I have surgery I'll squat the same and simply up the weight without changing my current form. But enough about me ! , looking good and I hope to see that diet posted sson. Good luck dude.

Seems like me, I used to go parallel and had disproportionate legs (26.5'' legs with 16.5', arms), then when I've hurt my back I could not do squats for a very long time, now I've fought for the last year to get back at squatting, I've concentrate on going ass to the grass. I've hurt myself a few times in the process and even with a lot of effort I did not get the results I was seeking for, legs stayed small (they are at 23'' now), they just do not want to grow back.

One weird thing is that I use to have more glutes/quads then hams and since a year, the only thing that seems to have progressed a little were the hams.

So I just remembered that I've built good legs in the past going not much deeper then parallel, so I re-started to squat parallel and now I'm all sore quads/glutes, but barely sore in the hams. I would have expected the contrary.

Anyway, nice lower quads development DK, very large compare to the upper quads wideness.

Erc

[scottlove]

Leg progression. First pic was 2010 Nationals, Second Pic was 2011 Nationals, third pic was start of 2012.I think what's making it tough for you, DK, is that (it looks like) you have very long quads, which obviously makes it that much harder to look big. They still look better than 99% of the guys at my gym, keep up the hard work.

[FitnessModel45]

Can't wait to see you as a heavyweight DK! Just a question, how come you've decided to add carbs back into every meal? I thought you were a low-carb'er/high dietary fat kinda guy?

[Delt King]

Can't wait to see you as a heavyweight DK! Just a question, how come you've decided to add carbs back into every meal? I thought you were a low-carb'er/high dietary fat kinda guy?
Yes i was a very low carb guy for nearly 2 years. What this allowed my body to do is become more efficient at utilizing carbs and storing glycogen as it was originally designed to. Now i still cycle keto during my bulk for 2 week periods to help keep fat gain at bay and more importantly to prime my bodys insulin response.

[Talo]

currently 295 for 8-10. upped it to 315 the last few workouts but reps dropped to around 5-6. So in order to keep increasing weight i do decrease reps then work on increasing reps with it. It's amazing how much harder an exercise is, if done in the fullest range...those last 4 inches in the pocket are amazing for growth

Yeah , going from 295-315 is a big jump if you still want the same rep range. Maybe smaller increases (by 5lbs) a week and keep the 8-10 range. Maybe in 4 weeks you will hit 315 for 8-10.

[Praetorian]

I would avoid hitting your heavy sets ie 295-315 for reps every leg workout. I made the best gains in strength and size by alternating workouts. Week one go for your heavy sets ie 295-315 for 8-10 then week two use 225lbs and do 4-5 sets of 8-10...week three go for your heavy sets again and youll find 315 feels easier. Many people have trouble doing this because they think they will lose size and or strength on the "moderate" day...this couldnt be further from the truth. I went from squatting 315 for reps to 660 for reps in two years using this method...and my legs went from 23" to 30".
P

[Delt King]

Willing to give that a try. Thanks P.

I would avoid hitting your heavy sets ie 295-315 for reps every leg workout. I made the best gains in strength and size by alternating workouts. Week one go for your heavy sets ie 295-315 for 8-10 then week two use 225lbs and do 4-5 sets of 8-10...week three go for your heavy sets again and youll find 315 feels easier. Many people have trouble doing this because they think they will lose size and or strength on the "moderate" day...this couldnt be further from the truth. I went from squatting 315 for reps to 660 for reps in two years using this method...and my legs went from 23" to 30".
P

[cog]

I would avoid hitting your heavy sets ie 295-315 for reps every leg workout. I made the best gains in strength and size by alternating workouts. Week one go for your heavy sets ie 295-315 for 8-10 then week two use 225lbs and do 4-5 sets of 8-10...week three go for your heavy sets again and youll find 315 feels easier. Many people have trouble doing this because they think they will lose size and or strength on the "moderate" day...this couldnt be further from the truth. I went from squatting 315 for reps to 660 for reps in two years using this method...and my legs went from 23" to 30".
P

Interesting Prae....people are afraid to let go of the poundages they have attained.

DK,just curious if you monitor BP on a regular basis and if you expect to see any average increase with another 30-50 pounds?

[Delt King]

i haven't checked bp lately but i know it has climbed up for sure. I'll need to pull out the monitor.

[Delt King]

So guys have been asking what supplements i take. So thought i'd share....
Whey isolate
Omega 3 fish oil
CLA
Opti-men multi-vitamin
Creatine monohydrate
Beta Alanine
Caffeine

when cutting added-
Raspberry ketones
L-Carnitine
Green coffee bean extract
African mango extract

my supplier is CanadianProtein.com and NationalProtein.ca

[countrychic]

So guys have been asking what supplements i take. So thought i'd share....
Whey isolate
Omega 3 fish oil
CLA
Opti-men multi-vitamin
Creatine monohydrate
Beta Alanine
Caffeine

when cutting added-
Raspberry ketones
L-Carnitine
Green coffee bean extract
African mango extract

my supplier is CanadianProtein.com and NationalProtein.ca

African mango extract - have to read up on this!!

[GYMBRAT]

Mexican H20 works as a great cutting agent as well CC :D

Cudos DK, great work as usual!

[LonelyBedouin]

So guys have been asking what supplements i take. So thought i'd share....
Whey isolate
Omega 3 fish oil
CLA
Opti-men multi-vitamin
Creatine monohydrate
Beta Alanine
Caffeine

when cutting added-
Raspberry ketones
L-Carnitine
Green coffee bean extract
African mango extract

my supplier is CanadianProtein.com and NationalProtein.ca

You find that actually helps? Saw it on Dr Phil (it was on at work.... I dont watch it on my own time I swear lol)

[TT Eric]

I'm actually doing what P said, one intense week and one moderate. It does work very well!! It does not slow down progress, but boost it! Gain in strength and size much faster then I thought!

Eric

[Delt King]

What does the Delt King shoulder workout look like?

Just came back from the gym so since it's fresh in my memory here it goes...
started with a shoulder press machine with a selectorized weight stack.
20 x 50lbs
15 x 100lbs
15 x 150lbs
15 x 200lbs (full stack)
these were all subfailure sets with the intention of warming up my joints. It seems like the first set or two of even light weight feels very heavy till the blood starts flowing.

second exercise is DB laterals
10 x 50lbs...subfailure used as my guide to see how strong or weak i am
10 x 70lbs...to failure with perfect form.
8 x 75lbs...to failure with a bit of swing to the set.
5 x 75lbs...failure drop set to 45lbs for 6 reps to failure.

third execise is a standing lateral machine that i use one arm at a time.
150lbs stack x 10 reps alternating arms with less than a minute rest.
i did this 4 sets total

fourth is cable laterals
10 x 50lbs
10 x 60lbs
8 x 70lbs
by this time my side delts were on fire.

next is rear delt reverse pec deck machine
105 x 15
135 x 12
150 x 10 reps

reverse cable crossover
50 x 10 reps
60 x 10 reps
80 x 8 reps to failure

usually at this point i would do uprigt rows but my delts were so cooked i skipped it.

finished off this routine with db shrugs
65 x 10 reps
65 x 10 reps
65 x 10 reps

[LonelyBedouin]

Holy shit those db laterals are insane!

[TT Eric]

Dang I would say!

Thanks for sharing!

Eric

[Hosehead]

At my strongest 50lb db laterals would nearly tear my shoulders to bits. That's HEAVY !

[ironwill]

You find that actually helps? Saw it on Dr Phil (it was on at work.... I dont watch it on my own time I swear lol)

I love this product, green coffee bean extract...Started it about 6 months ago now..It is one of my staples.....

[Delt King]

So i was thinking of getting these UnderArmour compression shorts because Danny Garon said they were pretty awesome when he used them for squats.

http://www.underarmour.com/shop/ca/en/mens-9-ua-coreshorts-pro/pid1228765-041

Now i was wondering if maybe i should get powerlifting briefs. Not sure if they would be usable for once a week squatting though, or if it would be advisable to use them regularly.

The UA ones i checked out at our local Sportcheck for the same price as online and they're pretty heavy duty, although i've never seen powelifting briefs before.

Need some advice on this one guys...Talo? Preatorian? SteveD? Greg Doucette?

[LonelyBedouin]

Wheres my name! lol Although wouldnt mind hearing what those guys say (but with these shorts I cant see much of a difference or we would have heard more about them)

But I dont have the coreshorts, I do have a couple pair of the compression shorts. I love them, I squat in them I dont notice that much of a difference besides the fact they dont move when Im squatting which I find really annoying with the boxer briefs.

[phatkid77]

I saw the pro.core. and.they are heavy. Seem.interesting. have 18& elastene I believe

When I tweaked groin yes ago I researched like mad man. Bought strogham platinum. They are 45% compression. Always wear

[phatkid77]

http://www.anatechinc.com/products.php?id=136&PHPSESSID=06f6a205176a9e640ca3bf6ea8ab4733

[Delt King]

You'd think it would be fun to eat like it was your job, but it pretty much sucks. i can't remember the last time i was actually hungry. I'll likely lose weight over the holidays with this furnace of a metabolism. ugh.

[Delt King]

http://www.anatechinc.com/products.php?id=136&PHPSESSID=06f6a205176a9e640ca3bf6ea8ab4733

Thanks Phats will add that one to my list

[tex]

get some real briefs...its not gonna hurt your raw squat....dont get the goddamn power pants you should get Real briefs....just size yourself and order them a little bit big so you are just getting a bit of support in your hips and hams!! i use a set of inzer predators and they are loose as hell but it takes the pressure off my hips when squatting wide and/or to a box.....and a lil bit of carryover will help you boost your raw squat and it helps keep form tight as well.....as far as brands...I use a metal suit but the inzer pants....titan also makes briefs btu ive never used anything of theirs besides a few shirts....im happy with everything ive tried (the inzer predators work well for wide or regular stance whereas the metal are fitted diff so youd have to buy a conventional set or wide in the metal )

[steve_d]

I have the UA pro core shorts. They are very tight, and very solid. Squatted in them today actually. They aren't going to give you the same lift increases as some really tight suit bottoms (I've never used briefs, but am always using suit without straps on). I highly recommend getting the UA pro core shorts. Ange also has some, they are definitely going to help.

Suit bottoms (pinched underneath a good belt) would only really use them if your injured (they really help when you have nagging hip / low back pains). You can also use them once in a while though to break through plateaus, etc, but wouldn't rely on them alone - after a few months of strictly squatting with bottoms on, my raw squat severly suffers... Essentially lose all my deep squat strength.

The shorts are also good for deads. Use them all the time.

[Delt King]

That's what i was thinking. The UA ones for everyday training and the briefs for once in a while training. i do have a left hip that gives me problems...thinking I'm getting ART work done on it in the new year.
I have the UA pro core shorts. They are very tight, and very solid. Squatted in them today actually. They aren't going to give you the same lift increases as some really tight suit bottoms (I've never used briefs, but am always using suit without straps on). I highly recommend getting the UA pro core shorts. Ange also has some, they are definitely going to help.

Suit bottoms (pinched underneath a good belt) would only really use them if your injured (they really help when you have nagging hip / low back pains). You can also use them once in a while though to break through plateaus, etc, but wouldn't rely on them alone - after a few months of strictly squatting with bottoms on, my raw squat severly suffers... Essentially lose all my deep squat strength.

The shorts are also good for deads. Use them all the time.

[Delt King]

Went to the gym at a different time than normal because of holiday hours. Woke up and triple scooped some jack3d then headed out for chest. Gym only has one flat bench press and it was used by somebody so i was thrown off my regular routine. Workout went something like this...

Incline barbell bench
135 x 12 warmup
185 x 5 warmup
225 x 5 warmup
295 x 5 to failure
275 x 6 to failure
225 x 12 to failure

Hammer strength bench press
3 plates per side x 10 subfailure
4 plates per side x 8 to failure
4 plates per side x 6 to failure
Drop set to 3 then 2 then 1 plate per side hitting failure on each drop

Seated bench press machine
Full stack 250 i think for 3 sets of 15 reps

Was fully pumped so i went on to tris
Pushdowns and overhead extensions

Anyway it was a much different workout than normal from time to order to more machines than freeweights but in the end i'm sure i caused my body to adapt to new stresses and ultimately a bit of growth. The point is when you go to the gym with a plan and things don't go as planned you need to roll with the punches and adapt to the situation at hand

[Talo]

get some real briefs...its not gonna hurt your raw squat....dont get the goddamn power pants you should get Real briefs....just size yourself and order them a little bit big so you are just getting a bit of support in your hips and hams!! i use a set of inzer predators and they are loose as hell but it takes the pressure off my hips when squatting wide and/or to a box.....and a lil bit of carryover will help you boost your raw squat and it helps keep form tight as well.....as far as brands...I use a metal suit but the inzer pants....titan also makes briefs btu ive never used anything of theirs besides a few shirts....im happy with everything ive tried (the inzer predators work well for wide or regular stance whereas the metal are fitted diff so youd have to buy a conventional set or wide in the metal )

THis is what I use too. Love them and so do my hips

[Delt King]

So I decided to give you guys a little insight into some of my offseason diet strategies today. When increasing bodyweight in the offseason there seems to come a time where it becomes very difficult to keep gaining...this point is different for each individual based on many variables but this point occurs. I'm at that point where I'm eating to the point of nauseousness and still the scale does not move.
WHAT DO I Do at this point? What i do and have many clients do is..........start a strict cut for 2 weeks. I'll likely lose 6 to 8lbs (including water, glycogen, fat) then i jump back onto my mass meal plan using the short term rebound effect.

What kind of results do i see from this?
If I'm stuck at 220lbs (i am) i will likely lose 7lbs during my 2 week cut then rebound in my mass phase up 9 to 10 lbs. Giving me a net increase of 2-3lbs per month.....or if repeated monthly over a period of a year an increase of 25-35lbs with a bodyfat level pretty much the same as month 1.

I know this a non-standard approach to mass gaining but it does work.

[cog]

What is your theory as to why this stalling occurs DK?

[Delt King]

Hope everyone's having a great New Year's Eve. I celebrated with an insane arm workout with one of my training partners... chilling out with my family watching movies and eating all kinds of junk now. Just enjoying the blessings I've been given.

As we start a new year and people start new resolutions, remember that its unlikely that when you're looking back at your life as an old man or woman that you wished you worked more and played less. It's unlikely you'll regret being a better friend, a better Dad or a better spouse. So get your priorities straight folks. Love more, give more, do more for others without expecting anything in return.
Make 2013 memorable!

[TT Eric]

Well said!

Eric

[Talo]

Can't rep you or I would - nice words :)

[Delt King]

So I just finished my 2 week cut. Sitting around 210 now but abs are very visible now and I'm primed for a nice rebound. Starting mass up phase again today. Strength wasn't affected much by the keto in fact earlier this week i had one of the best days in year's.
I'm breaking new ground size wise now (for me).
Anyway time to eat some cream of brown rice and eggs before killing arms.

[Delt King]

Weight is coming back again...back up to 212 and increasing daily. Had a good chest day last night.

Flat bench 135 x 15 warmup, 135 x 10 warmup, 225 x 5 warmup, 315 x 6, 295 x 8, 275 x 10
Incline bench 185 x 10, 275 x 8, 295 x 4
Flat hammer strength plate loaded bench 3 plates per side x 10, 4plates per side x 7, 2 plates per side x 25

[tex]

nice benching!

[Delt King]

Crazy delt workout last night... the burn was so intense that simply standing without supporting my arms on a machine was painful. Anyway weight rebound up to 214.5 this morning. Appetite is good and conditioning is better than 3 weeks ago. Lol so many guys at the gym think I weigh 240lbs

[Delt King]

Weights still climbing, 216 morning...220 night weight again. Going to bust into 220 morning hopefully which will be a new high (while not being fat). Off to destroy legs in a couple minutes.

[Delt King]

Killer arm workout this morning. Weight up again to 217am and 220+ evening. Been working out with a workout partner the last couple weeks after having trained alone for nearly a year. It's great to have the extra motivation and the push to do an extra set or two when i would normally stop. Soreness is significant. Still trying to figure out how to eat more though.

[Praetorian]

Blender!!!
P

[Delt King]

Blender!!!
P

You're right.
I'm thinking that's what I'll have to do. Extra shakes start tomorrow.

[Praetorian]

Whole food too..i used to blend tuna believe it or not.
P

[Praetorian]

or add 2-3 whole eggs to each meal.
P

http://www.sears.ca/product/as-seen-on-tv-as-seen-on-tv-egg-genie-electric-egg-cooker/606-000071555-8095

[Delt King]

Bodyweight 219lbs AM. 223pm

Chest tonight. Flat bench up to 385lbs triple followed by 130lbs DB inclines. I haven't pushed that kind of weight in a couple years so I'm glad things are improving.

[TT Eric]

Hey Jerry, long time no update!

Did you continue to do the bulk/cut alternating phase ?

Eric

[Delt King]

It's been a couple months now since my last update. The amount of food i need to eat is absolutely ridiculous. i spent most of my day nauseous and stuffed silly. For this reason i stopped trying to gain more mass. I've been able maintain 210 morning weight easily though and leaner than I've ever been at this weight.
Some changes that I've implemented to my eating plan is tons of fresh vegetables. Which has never been something regular for me. I've also added 4 to 5 fruits a day. Went back to low carb, mostly gluten free.
I'll probably lean up more for summer then come september try to put on another solid 10. I still believe in my mass and cut theory. I've used it with several clients successfully.
Busy with show prep also... hopefully the CanadianMuscleTeam will be bringing some hardware home in some upcoming shows.

[Delt King]

It has been a while eh.
Updates... decided 8 weeks out to see if I could prep for the Fouad Abiad Open. Normally I prep 16-20 weeks very gradually. I didn't do cardio (cumulative 1 HOURS worth total)
Anyway using diet manipulation only I dropped from 205-210ish to 189, before dropping water and ended up at Friday night weigh ins at 187.1 which is 0.1 lbs into the lightheavyweight class. There were some big dudes in that class but I hoped I could hold my own. In the end I took 2nd place to a very good bodybuilder who was really a heavyweight but accidentally dropped down into lightheavy when he got sick shortly before the show. He made it into the class by 0.2 lbs. Also he took the overall which says something of the quality of the class.
In any case, I'm happy with the outcome and I told my wife I'd hang up my posing trunks for 3 years till she finishes her masters. It was stressful enough this time. I need to spend more time with my boys 9 and 11 than the iron. They finally got to see their dad on stage and even helped with my protan.
36121

[cog]

Wheel in the sky keeps on turning.Maybe a home gym for you and the kids?

[TT Eric]

Looking good Jerry, congrats!

Bring more pics!

Eric

[Talo]

Congrats man.

[Hosehead]

In the beginning of the thread you had said your goal was to have 20" cold arms and 28.5" cold legs. Were you able at any point to hit those numbers ? Looked damn good bro - congrats !

[Delt King]

That is still the goal but it will take the next three years to achieve. I still plan on hitting the gym hard but the only difference will be that i wont compete for a few years. I jumped from light middleweight up to light heavyweight. Still need to fill out my frame though. Arms and legs are the biggest goals. Ive got my plan already in motion.


In the beginning of the thread you had said your goal was to have 20" cold arms and 28.5" cold legs. Were you able at any point to hit those numbers ? Looked damn good bro - congrats !

[OneLastRep]

Havent been around the forums for a little bit and came back to read this thread and see this progress!

Well done Jerry! Good luck over the next 3 years... hope you are still going to be posting updates. =D

[Delt King]

Finishing my third week off training. Feeling good, joints are better, central nervous system recovered and i feel primed and ready to rock and roll for Monday. I'll be using a controlled carb backloading since i'm very lean still.
Can't wait to get back in the gym again. I'll continue posting my results as i progress towards my goals.

[Delt King]

2 months now into offseason training. Feeling good mostly. Left shoulder still not perfect, my own fault for not getting ART when i had the chance. Now no benefits but if it doesn't heal up i guess i'll just pay out of pocket.
Bodyweight climbed slowly to 207 morning weight, abs are still very visible. Bodyfat seems to be spread out better than years past. Can still wear my 32 inch jeans lol.
This was the first week where i used carbs in every meal. Up to now i've been leaving carbs to pre and post workout only. It's making me hungrier throughout the day (not good IMO) next week dropping carbs in the morning and keeping lunch and pre/post workout to see how things play out.
Interesting side note is that strength is relatively lower than the past. Plays mind games with me but in the end if i look better and bigger, who cares how much i can lift.

[cog]

What happened with the shoulder?I figured yours to be just about bulletproof.

[Delt King]

What happened with the shoulder?I figured yours to be just about bulletproof.

Lol. As long as I train them the way I'm supposed to they are bulletproof but every once in a while I try to get creative and it backfires. This time it was shoulder presses (again). Last year it was a stupid cable flye I got from Ben Pakulski.
I should know better but judgement gets thrown out the window when challenged by someone else strength wise (training partner)
Just have to rehab again... basically work arounds do the job for me.

[Felinecougar]

Db shoulder presses?

[Delt King]

Db shoulder presses?

Yes FC. You know I never do those except for very light warmups. I'm all about the medial and posterior delts to increase width and balance.