Author Topic: Over 45 training (Read 416076 times)

njflex · « **Reply #1025 on:** December 02, 2015, 08:03:12 PM »

Quote from: Primemuscle on December 02, 2015, 03:27:09 PM

My grandparent's house was a big old Victorian at 433 Vose Ave. South Orange, New Jersey. It is still standing and it appears the gardeners cottage is there too, but the porches are not. There was a side porch that you drove though to get to the barn. By no means was it the biggest house in the neighborhood. My grandfather was an attorney.

nice..

njflex · « **Reply #1026 on:** December 02, 2015, 08:09:28 PM »

back

t bar row elevated version,1 plate/1 and 25/2/2 and 25 x2
low pulley rows 180/195/195,,sets 10
behind neck pulldowns x3 used wide bar that handles are off to end of bar and slight bend
upper cable 'small pulley row bar 'used standing and pull to top chest 'upper back'x3
standing stretch cable pulls to waist x3

good reps 10 range and nice weight pushed no soreness

traps 135x15/225x12/275 x10/275 x10/225 x15

weighted hypers x3

abs 5 sets 30 crunch lying machine
2 sets inner grip chinups x12

treadmill

njflex · « **Reply #1027 on:** December 05, 2015, 09:20:52 AM »

catching up 2 workouts to report,,going with the girls overnight indoor water park down south jersey 'coco key'for the night..

delts /bi/forearms

side /fr/rear raise trisets x3 15/20/20 lb dbells,,usually 25 lbs getting strenght back slowly

...these went well

fr presses x4..started light ,,rom to a certain point then it gets a bit pained ,,worked up to 105 ,what are ya going to do

premade curl bar upright rows ,,pain free here/50 60/70/

side cable raises x3..light here

bis
premade curl bar 60/70/80/80..some pain 'front delt gets stretched on these'
seated curl machine.no pain ,,125/140/155
db curls 30/35/35

forearms
reverse wrist curls bar behind back
rope rolls weighted

sat leg day,,,,1 hr took

leg press 5 plates side /6/7/7/felt great on these..legs are back to full strenght .12/12/10/10
v squat 3/4/5/ plates side 10/10/8
walking lunges gym floor with 45 lnb kettles
extensions 195/205/225 sets 12

hams
single leg standing leg curls 80/90/100
sldl ,,used 25's plates instead 45's for stretch..145/195/245..

calves
seated calf raise 3 plates/3.5/4/4/4,,,,reps/15/12/10/8/8/playing with heavier weight lower reps for calves at times ..

Primemuscle · « **Reply #1028 on:** December 05, 2015, 12:30:08 PM »

Friday I worked chest. Same routine as usual. I upped the resistance on each set about 10lbs. Felt good. So far, I am not sore today. I will be working quads and calves later today.

On another note, I am the same size, in that my clothes fit the same, but I've gained a few pounds. This morning, I was 5 pounds up at 183 lbs. stark naked. Sorry, no pictures.

Primemuscle · « **Reply #1029 on:** December 05, 2015, 05:54:26 PM »

Like I said earlier, I worked quads and calves today. Same routine as usual but with increased resistance. Felt really good too.

My one complaint is that this guy who looked to be about 50 years old goes into the power lifting room to do partial deads off the squat rack with the bar set a little below knee level. First thing, he cranks up the heavy metal so loud that the couple already working out in there, left. One could probably hear the noise in the parking lot. I looked to see how heavy he was going....can you believe 275 lbs. Just seems like he shouldn't need to blast the music to do this. He didn't look all that strong either as he was carrying as much fat as anything on his upper body. What you could see of his legs, mainly just the calves, were beyond puny. Heck mine are bigger than his and mine are nothing to write home about.

I thought about saying something to him but decided if he hasn't figured this stuff out by now, he's never going to and my suggesting he turn it down would make no difference.

Donny · « **Reply #1030 on:** December 06, 2015, 03:48:36 AM »

Quote from: Primemuscle on December 05, 2015, 05:54:26 PM

Like I said earlier, I worked quads and calves today. Same routine as usual but with increased resistance. Felt really good too.

My one complaint is that this guy who looked to be about 50 years old goes into the power lifting room to do partial deads off the squat rack with the bar set a little below knee level. First thing, he cranks up the heavy metal so loud that the couple already working out in there, left. One could probably hear the noise in the parking lot. I looked to see how heavy he was going....can you believe 275 lbs. Just seems like he shouldn't need to blast the music to do this. He didn't look all that strong either as he was carrying as much fat as anything on his upper body. What you could see of his legs, mainly just the calves, were beyond puny. Heck mine are bigger than his and mine are nothing to write home about.

I thought about saying something to him but decided if he hasn't figured this stuff out by now, he's never going to and my suggesting he turn it down would make no difference.

Oh well...in his mind he is a beast... as long as he does not hurt himself. Reminds me of a guy about middle 50s who was telling us all about his Deadlifting feats in his younger days and tried to lift a weight of about 120-140 kilos, can´t remember the exact weight but we had to stop him half way as his back was as rounded as a good old Moon bench...

well later today i will go for a long run. A bit fresh outside and windy but i like that.

Primemuscle · « **Reply #1031 on:** December 07, 2015, 06:22:42 PM »

Made it to the gym following a long overdue 2 hour appointment with the Optometrist. I'm back on schedule with the routine. Worked tris, bis, forearms and abs. -Workout went pretty quick, about 35 minutes. The routine was the same as I have posted before. On most of the movements, I upped the resistance a little. Something better bust loose soon. My upper arms look really small since I've lost weight. I'm afraid to measure them. At least my tris are defined and my arms are pretty vascular from shoulder to hands.

njflex · « **Reply #1032 on:** December 08, 2015, 05:06:57 AM »

chest/tr/abs

inc press supersetted with pushups ..getting a bit better able to inc 35 plates a side sets 10 with 12 pushups x4

seated chest press with cable crossovers x4

inc flyes ..15/20/25 dbs still taking it slow here ..slow reps stretch/squeeze...I uses 50/60 usually lol...

had a good pump for what its worth...work in progress here..

tris trisets nice pump here

seated extension machine/rope pushdowns/reverse underhanded grip pushdowns x4

lying db extensions x2

abs

Primemuscle · « **Reply #1033 on:** December 08, 2015, 11:31:06 AM »

Nice workout, Steve.

njflex · « **Reply #1034 on:** December 08, 2015, 12:17:10 PM »

Quote from: Primemuscle on December 08, 2015, 11:31:06 AM

Nice workout, Steve.

thanks..its the best I can do for now...on chest at least,,lingering injuries suck...good thing is day after i'm not in additional pain from pushing it ...pecs are sore now not 'oh my god my shoulder'hurts so pecs are afterthought...

chaos · « **Reply #1035 on:** December 08, 2015, 09:05:16 PM »

Quote from: njflex on December 08, 2015, 12:17:10 PM

thanks..its the best I can do for now...on chest at least,,lingering injuries suck...good thing is day after i'm not in additional pain from pushing it ...pecs are sore now not 'oh my god my shoulder'hurts so pecs are afterthought...

Good news for sure

Donny · « **Reply #1036 on:** December 09, 2015, 02:49:22 AM »

well my new running shoes arrived this morning so i will take them out later for a test run. A few bodyweight exercises first and then hit the streets.

njflex · « **Reply #1037 on:** December 09, 2015, 05:10:24 AM »

Quote from: chaos on December 08, 2015, 09:05:16 PM

Good news for sure

yeah ,,,thanks ...if all goes well most strains/pulls take few months as opposed to a surgical diagnosis or complete shutdown...

Primemuscle · « **Reply #1038 on:** December 09, 2015, 01:49:53 PM »

Yesterday, I trained hams and calves. Same routine as usual. Increased the resistance on reverse hack squats. The last set was at 230 lbs. That's still pretty low compared to what I was using a year ago. If I remember correctly, I was using 4 plates each side then (360 lbs.). Plan to work back today.

Primemuscle · « **Reply #1039 on:** December 09, 2015, 06:03:33 PM »

-Back workout went well. It was a 50/50 split between increasing the resistance and increasing the reps. For the most part the routine remained as previously posted. I did straight arm pull-downs instead of front lat pull-downs just to change things up a little.

njflex · « **Reply #1040 on:** December 09, 2015, 08:16:21 PM »

back/traps/calves/abs/treadmill

close inner grip chins x3x12
low rows 165/180/195/210..
tbar row elevated version y
lying chest down..2 plates/2 plates and 10 and 5/2 plates and 25 ..
single arm side cable pulldowns kneeling down /stretch /pull ..
small bar upper cable standing pull to chest x4 good for upper back

traps,,135,225,275,275

weighted hypers x3x15

calves standing calf raises 180/200/220/240/245 been doing heavier /lower reps 10 and under heavier sets

abs 4 sets 30 reps ab roller machine

treadmill incline walk

Primemuscle · « **Reply #1041 on:** December 10, 2015, 11:58:14 PM »

Worked delts, traps and abs today. It was a great workout....one of those where you feel you can hoist any poundage for as many reps as you wish. I took advantage of this rare occasion. Stuck to the usual routine with one added attraction for traps. Lifted more weight and did more reps than I have since starting back at it. Damn, did it feel good.

I am going to do 150 bodyweight squats and about 50 toe touches before I go to bed tonight....which is going to be very soon.

Donny · « **Reply #1042 on:** December 11, 2015, 02:38:59 AM »

Quote from: Primemuscle on December 10, 2015, 11:58:14 PM

Worked delts, traps and abs today. It was a great workout....one of those where you feel you can hoist any poundage for as many reps as you wish. I took advantage of this rare occasion. Stuck to the usual routine with one added attraction for traps. Lifted more weight and did more reps than I have since starting back at it. Damn, did it feel good.

I am going to do 150 bodyweight squats and about 50 toe touches before I go to bed tonight....which is going to be very soon.

150 is not bad. I like to do them with leg extensions pre exhaust style.

njflex · « **Reply #1043 on:** December 11, 2015, 07:27:13 AM »

delts ,,,bi'/forarms//did triceps Monday but decided to superset some in with biceps was nice addition added 7 sets ..

triset pump set side/fr/rear laterals started light 10bb dbells,15's,,,worked 20/20/20 good sets tried 25's which is usual it hurt a bit on side lateral

front press still light on these gets some pain ,reps 12-15 3 10's a side is right now limit I try

upright row premade bar,50/70/70

side cable laterals 10-12 reps straight out x3

considering the severity initially of the injury being able to train delts is good most time people are shutdown.

bi's
premade curl bar 60/70/80/80 superset with rope push down x4

seated curl machine padded 125/135/145 superset with seated extension machine x3

db curls to finish 30/35/40

forarms
weighted rope rolls x3 I go up 3x each cycle..

Primemuscle · « **Reply #1044 on:** December 11, 2015, 07:22:47 PM »

Quote from: Donny on December 11, 2015, 02:38:59 AM

150 is not bad. I like to do them with leg extensions pre exhaust style.

I've done leg extensions prior to squats too. Right now, I am mostly doing weighted leg extensions prior to leg presses.

Primemuscle · « **Reply #1045 on:** December 11, 2015, 07:31:08 PM »

Today was much like yesterday in that I felt inspired to lift more weight and do more reps. If I keep this up, I might actually have a decent physique before I croak.

I worked chest today. I really like this routine. All in all, I do 6 different movements, using 3 or 4 sets and a decent number of reps. I increased the resistance by as much as 20 lbs. and not less then 10 lbs. on every exercise. At the end of my work out, I was walking around with my chest all puffed out and proud.

njflex · « **Reply #1046 on:** December 12, 2015, 05:33:52 AM »

Quote from: Primemuscle on December 11, 2015, 07:31:08 PM

Today was much like yesterday in that I felt inspired to lift more weight and do more reps. If I keep this up, I might actually have a decent physique before I croak.

I worked chest today. I really like this routine. All in all, I do 6 different movements, using 3 or 4 sets and a decent number of reps. I increased the resistance by as much as 20 lbs. and not less then 10 lbs. on every exercise. At the end of my work out, I was walking around with my chest all puffed out and proud.

..

Donny · « **Reply #1047 on:** December 12, 2015, 05:55:15 AM »

Quote from: njflex on December 12, 2015, 05:33:52 AM

..

good old Jay

Primemuscle · « **Reply #1048 on:** December 12, 2015, 10:50:14 PM »

Don't know what I can say that will make this report seem fresh and interesting.....probably nothing, but here goes anyway. Worked quads and calves today. This is the first week that I have stuck to doing each day's routine on the day I'm supposed to do it. YAHOO!

Like I have been doing all this week, I added resistance to each exercise. Today I kept the reps about the same. It was a bit of a bummer when I saw that the standing calf raise machine was "under repair" or so the sign says. I toughed it out using a barbell and a block of wood for full range movement. Worked out better than I was thinking it would.

A cute young lady put me to shame on hack squats. She loaded up the machine with more weight for her first set than I normally use on my last set....bitch! When it came time for me to do hacks, I used more weight than I did the last three workouts. Couldn't let her show me up, plus she was on the leg press which is the next machine over. It is no wonder my puny quads only measure out at 24" which is the smallest they've been in years. Gotta get them back up to 26".

I added an extra exercise at the end of the routine. Nautilus abductions....works upper glutes. These definitely need some attention right now. I will not have an old man sagging ass!

njflex · « **Reply #1049 on:** December 13, 2015, 07:54:40 AM »

had 45/50 minute leg window to get it done,,,

supersets 'heavy'as we could

leg press and v squat x4 x10 reps per movement'20 reps'3/4/5/6 'side'press,,,2/3/4/4 on v squat 'side..brutal by last set

extensions and stair lunges 205x4 x12 extensions and lunges with 45's each hand..

hams
sldl 135/185/205/225 with single leg standing leg curl

calves
6 sets leg press 3 plates up to 4.5 plates side 'low reps 10-12 ..

nice pump