Author Topic: Over 45 training (Read 416163 times)

njflex · « **Reply #775 on:** October 20, 2015, 05:59:06 AM »

chest 17 sets tris 12,abs

fdb press,,65/75/80/80
inc press 135/175/185/185
seated chest press'stack version'x3
pec deck x3
lower cable crossovers x3

tris
seated dip machine x4 170-220
rope pushdowns x3
lying db extensions both arms done together 25/30/35
close grip bench x2

abs

oldtimer1 · « **Reply #776 on:** October 20, 2015, 08:49:33 AM »

Day off. Ran a slow mile 8:54. Damn Achilles is sore as hell. I want to do some real running on days off from the weights but I'm afraid with my delicate aging body I might really damage something so I'm trying to take baby steps.

After my short treadmill run I hit the heavy bag for two three minute rounds. Tomorrow is legs.

Donny · « **Reply #777 on:** October 20, 2015, 08:58:36 AM »

Quote from: oldtimer1 on October 20, 2015, 08:49:33 AM

Day off. Ran a slow mile 8:54. Damn Achilles is sore as hell. I want to do some real running on days off from the weights but I'm afraid with my delicate aging body I might really damage something so I'm trying to take baby steps.

After my short treadmill run I hit the heavy bag for two three minute rounds. Tomorrow is legs.

Rest Day for me today. I will however go for a walk. i like the Evening air.

oldtimer1 · « **Reply #778 on:** October 21, 2015, 07:30:57 AM »

Leg day:

Dumbbell squats 2 x 12 70lbs ( This is a rare exercise but a gem. If you bend over and deadlift two dumbbells you're not doing a dumbbell squat. Keep your upper body vertical and concentrate on lowering your ass to the floor while holding the dumbbells at your sides with straps for grip. When your legs are completely bent then come up. If you keep your ass high and don't bend your legs you will never find dumbbells big enough. We all can deadlift two 150lbs dumbbells. That's not the exercise I'm talking about.

Barbell lunges 2 x 10 95lbs ( Just started to do these again. I went deep.)
Stiff leg deadlifts 2 x 6 185lbs (for lower back and hamstrings)

I did one giant set of these ab exercises:
1. Hanging leg raises
2. wheel roll outs
3. twisting incline situps
4. pulley crunches
5. floor crunches with feet up

For calves I did 4 sets of 15 rep one leg heel raises holding a dumbbell. Haven't done these in decades. Found I was really weak on one leg.

neck work.

Donny · « **Reply #779 on:** October 21, 2015, 11:07:45 AM »

Quote from: oldtimer1 on October 21, 2015, 07:30:57 AM

Leg day:

Dumbbell squats 2 x 12 70lbs ( This is a rare exercise but a gem. If you bend over and deadlift two dumbbells you're not doing a dumbbell squat. Keep your upper body vertical and concentrate on lowering your ass to the floor while holding the dumbbells at your sides with straps for grip. When your legs are completely bent then come up. If you keep your ass high and don't bend your legs you will never find dumbbells big enough. We all can deadlift two 150lbs dumbbells. That's not the exercise I'm talking about.

Barbell lunges 2 x 10 95lbs ( Just started to do these again. I went deep.)
Stiff leg deadlifts 2 x 6 185lbs (for lower back and hamstrings)

I did one giant set of these ab exercises:
1. Hanging leg raises
2. wheel roll outs
3. twisting incline situps
4. pulley crunches
5. floor crunches with feet up

For calves I did 4 sets of 15 rep one leg heel raises holding a dumbbell. Haven't done these in decades. Found I was really weak on one leg.

neck work.

great workout.. yes Dumbbell squats are a great exercise.

Primemuscle · « **Reply #780 on:** October 21, 2015, 10:06:48 PM »

Just checking up on you fella's. Keep up the good fight.

Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.

On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.

Donny · « **Reply #781 on:** October 22, 2015, 03:16:35 AM »

Quote from: Primemuscle on October 21, 2015, 10:06:48 PM

Just checking up on you fella's. Keep up the good fight.

Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.

On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.

Good to hear you are in good health Jay. Having the goal of keeping in shape all our lives keeps us on the straight and narrow. 31 waist is great.

njflex · « **Reply #782 on:** October 22, 2015, 04:53:25 AM »

Quote from: Primemuscle on October 21, 2015, 10:06:48 PM

Just checking up on you fella's. Keep up the good fight.

Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.

On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.

jay hope you feel better...

njflex · « **Reply #783 on:** October 22, 2015, 05:23:56 AM »

MY DAUGHTER PLAYS IN A BASKETBALL 4 WEEK TRIAL CLINIC TO LEARN SOME MORE BASICS OF THE GAME SO MY WED BACK TRAINING IS LATER AT NIGHT ,,SO I GIVE MYSELF AND HOUR TO PUSH ...SO I DO DO TRI SETS 'REPS'STILL GOOD WEIGHT THO'GREAT PUMP

TBAR ROW /UNDERHANDED HAMMER STRENGHT PULLDOWNS/LOW PULLEY ROW SINGLE HANDLED BUT DONE TOGETHER X3

STANDING PULLDOWNS TO WAIST/SHRUGS..X3

REVERSE SHRUG/PULLDOWNS BEHIND NECK ...X3

WEIGHTED HYPERS X3

ABS

TREADMILL

CALVES STANDING CALF RAISES...

Donny · « **Reply #784 on:** October 22, 2015, 05:51:20 AM »

Quote from: njflex on October 22, 2015, 05:23:56 AM

MY DAUGHTER PLAYS IN A BASKETBALL 4 WEEK TRIAL CLINIC TO LEARN SOME MORE BASICS OF THE GAME SO MY WED BACK TRAINING IS LATER AT NIGHT ,,SO I GIVE MYSELF AND HOUR TO PUSH ...SO I DO DO TRI SETS 'REPS'STILL GOOD WEIGHT THO'GREAT PUMP

TBAR ROW /UNDERHANDED HAMMER STRENGHT PULLDOWNS/LOW PULLEY ROW SINGLE HANDLED BUT DONE TOGETHER X3

STANDING PULLDOWNS TO WAIST/SHRUGS..X3

REVERSE SHRUG/PULLDOWNS BEHIND NECK ...X3

WEIGHTED HYPERS X3

ABS

TREADMILL

CALVES STANDING CALF RAISES...

Nice .. tri sets are savage. was at the Doc yesterday and i am going for a few weeks maybe 4-6 in a special Hospital for therapy for my neck. I will get some injections direct in my neck before hand. If it all fails i will be operated in Hannover in a Klinik. I will get a replacement disc if this happens. I feel better though and am still training and slowly increasing strength. For this reason the Doctor told me to do this Reha Klinik and hopefully i will make it. I am lucky because he is very well known in his field of surgery and made a lot of time for me. The Disc is "Dead" and does not move like it should but i think i can live with the fact. I can take medicine for my hand and i hope it will improve. Gripping a barbell is really helping ..believe it or not. Keep pumpin...

njflex · « **Reply #785 on:** October 22, 2015, 06:11:02 AM »

Quote from: Donny on October 22, 2015, 05:51:20 AM

Nice .. tri sets are savage. was at the Doc yesterday and i am going for a few weeks maybe 4-6 in a special Hospital for therapy for my neck. I will get some injections direct in my neck before hand. If it all fails i will be operated in Hannover in a Klinik. I will get a replacement disc if this happens. I feel better though and am still training and slowly increasing strength. For this reason the Doctor told me to do this Reha Klinik and hopefully i will make it. I am lucky because he is very well known in his field of surgery and made a lot of time for me. The Disc is "Dead" and does not move like it should but i think i can live with the fact. I can take medicine for my hand and i hope it will improve. Gripping a barbell is really helping ..believe it or not. Keep pumpin...

was this 'disc'situation sudden or over some time,i do not recall you having issue...??

Donny · « **Reply #786 on:** October 22, 2015, 06:13:23 AM »

Quote from: njflex on October 22, 2015, 06:11:02 AM

was this 'disc'situation sudden or over some time,i do not recall you having issue...??

This was my problem the whole time C6/7

njflex · « **Reply #787 on:** October 22, 2015, 06:33:57 AM »

Quote from: Donny on October 22, 2015, 06:13:23 AM

This was my problem the whole time C6/7

oh,so you were able to train around it ?surgery is tough,hope it can move along with other options..

Donny · « **Reply #788 on:** October 22, 2015, 06:48:34 AM »

Quote from: njflex on October 22, 2015, 06:33:57 AM

oh,so you were able to train around it ?surgery is tough,hope it can move along with other options..

yes to a point. The Nerves are pinched so i have muscle weakness in my right tricep. However i am getting better with compound lifts. I know my left tricep is compensating some what but i am slowly getting strength. The Clean and press is helping. This exercise is really hitting my tris,neck ,traps. This is why i am only doing a few lifts. I doubt my clean and press form is as good as Rich does it but i feel good.

njflex · « **Reply #789 on:** October 22, 2015, 06:56:21 AM »

Quote from: Donny on October 22, 2015, 06:48:34 AM

yes to a point. The Nerves are pinched so i have muscle weakness in my right tricep. However i am getting better with compound lifts. I know my left tricep is compensating some what but i am slowly getting strength. The Clean and press is helping. This exercise is really hitting my tris,neck ,traps. This is why i am only doing a few lifts. I doubt my clean and press form is as good as Rich does it but i feel good.

...

oldtimer1 · « **Reply #790 on:** October 22, 2015, 03:53:33 PM »

Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.

Prime, hope your spirits rise.

Donny · « **Reply #791 on:** October 22, 2015, 05:22:56 PM »

Quote from: oldtimer1 on October 22, 2015, 03:53:33 PM

Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.

Prime, hope your spirits rise.

cheers Rich.. it´s like anything..take it like a Man.

njflex · « **Reply #792 on:** October 22, 2015, 08:22:50 PM »

delts/bi's/forearms

fr press,,135/145/155/165
seated side laterals..20/25/30/30-20 drop
rope pulls to face x3
front raises holding 45 lb plate x3
db press x2 55's

b's
70/90/90 curls premade bar x3
inc db curls 30/35/35
seated cable rope curls x3
seated padded scott curl machine x2
single handle cable curls x2

forearms \rope rollups weighted x3
reverse wrist curls x3

Primemuscle · « **Reply #793 on:** October 22, 2015, 10:27:29 PM »

Quote from: oldtimer1 on October 22, 2015, 03:53:33 PM

Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.

Prime, hope your spirits rise.

Thanks. I am sure they will.

oldtimer1 · « **Reply #794 on:** October 23, 2015, 07:43:34 AM »

Delt and arms:

Dumbbell standing press 2 x 10 50lbs (went as far down as I could)
Dumbbell delt laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 80lbs

Straight bar pulley curls 2 x 10
Rope curls 2 x 10
Dumbbell concentration curls 2 x 12

Single two hand dumbbell tricep extensions 2 x 10 70lbs ( used a reverse scott curl for a back rest. Perfect angle.)
Skull crushers 2 x 8 90lbs (did a couple of narrow grip presses at the end)
Tricep rope pushdowns 2 x 10

Forearm wrist curls 2 x 25 85lbs
Reverse wrist extensions 2 x 15

Abs giant set:
Hanging leg raise
wheel roll out
twisting sit ups
pulley crunches
weighted floor crunches with feet up on bench

Finished with 2 sets of captain crunch hand grippers. Used number #1 strength. My grip isn't that good with my small hands. (team 5'8" and under)

njflex · « **Reply #795 on:** October 23, 2015, 09:22:50 AM »

Quote from: oldtimer1 on October 23, 2015, 07:43:34 AM

Delt and arms:

Dumbbell standing press 2 x 10 50lbs (went as far down as I could)
Dumbbell delt laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 80lbs

Straight bar pulley curls 2 x 10
Rope curls 2 x 10
Dumbbell concentration curls 2 x 12

Single two hand dumbbell tricep extensions 2 x 10 70lbs ( used a reverse scott curl for a back rest. Perfect angle.)
Skull crushers 2 x 8 90lbs (did a couple of narrow grip presses at the end)
Tricep rope pushdowns 2 x 10

Forearm wrist curls 2 x 25 85lbs
Reverse wrist extensions 2 x 15

Abs giant set:
Hanging leg raise
wheel roll out
twisting sit ups
pulley crunches
weighted floor crunches with feet up on bench

Finished with 2 sets of captain crunch hand grippers. Used number #1 strength. My grip isn't that good with my small hands. (team 5'8" and under)

nice one there rich..like the ab stuff at the end..i love doing abs

Donny · « **Reply #796 on:** October 26, 2015, 05:09:39 AM »

I actually managed a few sets of good push ups today...

A few weeks ago i was really struggling. Get an injection in my neck tomorrow. Direct in the joint capsule.. should be fun. will go for a light jog tonight on the streets.

njflex · « **Reply #797 on:** October 26, 2015, 05:47:25 AM »

LEG DAY PAST SATURDAY..

LYING SLED PRESS STILL 100 LBS LESS THAN USUAL WEIGHT GOT GOOD PUMP LIGHTER WEIGHTS STICKING WITH 15/20 REPS

EXTENSIONS 175/190/190 SUPERSET WITH STAIR LUNGES 3 STEPS STRETCH UP RUN DOWN

HAM CURLS SEATED X3
STANDING SINGLE LEG CURLS X3

CALVES 5 SETS SEATE DCALF RAISES

TREADMILL

oldtimer1 · « **Reply #798 on:** October 26, 2015, 08:09:49 AM »

Back and chest:

Cleans 3 x 3

Pull downs 2 x 10
Wide V grip seated pulley rows 2 x 12 170lbs
barbell row 2 x 10 (old fashion bent over version. Not the Yates way)
hands facing each other pull downs 2 x 10

barbell bench 6-4-2-1 ( Can't believe I'm doing these with my bad shoulders)
Incline barbell bench 6-4-2-1 (getting stronger. Have to watch my joints)
Incline dumbbell fly 2 x 10

weighted hyper extensions 2 x 15 (25lbs plate behind head. Old school horizontal hyper bench)
Weighted crunches 1 x 50 5lbs plate behind head.

Finished workout with a Orgain protein shake. Tastes like grass clippings in the most delicious chocolate powder.

Primemuscle · « **Reply #799 on:** October 26, 2015, 02:19:28 PM »

Quote from: Donny on October 26, 2015, 05:09:39 AM

I actually managed a few sets of good push ups today... A few weeks ago i was really struggling. Get an injection in my neck tomorrow. Direct in the joint capsule.. should be fun. will go for a light jog tonight on the streets.

Good for you on the pushups. Since I have not made it to the gym for a variety of reasons lately, I've been working out at home. Squats, good-mornings, pushups and crunches. I really felt the pushups....5 sets of 10. It amazing how much one can do without using weights.