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Author Topic: The Mature thread  (Read 544492 times)
Donny
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« Reply #7100 on: May 20, 2015, 08:15:52 AM »

Today i decided to try something different ..

Front chins 4 x max
DB pullovers SS BB rows under grip 4 sets
BB pullovers SS 1 arm Db rows 4 sets

pre exhausted my lats with pullovers worked well.
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« Reply #7101 on: May 21, 2015, 11:21:37 AM »

BACK

WIDE CHINS X2.INNER GRIP X2
T BAR ROWS WIDER GRIP 2 PLATES/2.5/3/3.5
SMALL HANDLE FRONT PULLDOWNS X3
LOW ROW MACHINE CHEST TO PAD UNDERHAND GRIP X3
ROPE STANDING STRETCH PULLDOWNS TO WAIST X2'THESE ARE GREAT'

WEIGHTED HYPERS X3

SHRUGS
USED CHEST PRESS MACHING 'HAMMER VERSION.STAND BETWEEN BENCH GOOD FOR SHRUGS WORKED 4 SETS 2 PLATES TO 4 PLATES SIDE
TRIED THIS SOMETHING DIFFERENT'USED TBAR ROW THAT U HALF LAY ON FACE DOWN 'AND DID INNER GRIP AND DID A LYING PARTIAL SHRUG X3
IT WORKS TRY IT..VERY SHORT RANGE MOTION ARMS ARE STRAIGHT ..

ABS 5 SETS 30-35 LYING CRUNCH MACHINE

CALVES X3 SETS 4 DROPS PER 10 REPS 200/180/160/140
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« Reply #7102 on: May 21, 2015, 07:53:21 PM »

BACK

WIDE CHINS X2.INNER GRIP X2
T BAR ROWS WIDER GRIP 2 PLATES/2.5/3/3.5
SMALL HANDLE FRONT PULLDOWNS X3
LOW ROW MACHINE CHEST TO PAD UNDERHAND GRIP X3
ROPE STANDING STRETCH PULLDOWNS TO WAIST X2'THESE ARE GREAT'

WEIGHTED HYPERS X3

SHRUGS
USED CHEST PRESS MACHING 'HAMMER VERSION.STAND BETWEEN BENCH GOOD FOR SHRUGS WORKED 4 SETS 2 PLATES TO 4 PLATES SIDE
TRIED THIS SOMETHING DIFFERENT'USED TBAR ROW THAT U HALF LAY ON FACE DOWN 'AND DID INNER GRIP AND DID A LYING PARTIAL SHRUG X3
IT WORKS TRY IT..VERY SHORT RANGE MOTION ARMS ARE STRAIGHT ..

ABS 5 SETS 30-35 LYING CRUNCH MACHINE

CALVES X3 SETS 4 DROPS PER 10 REPS 200/180/160/140
nice one Steve..will post up later, been very busy this week workwise.
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« Reply #7103 on: May 23, 2015, 09:31:44 AM »

thank God we have a Holiday on Monday. should have been off today but worked. Anyway, i did Shoulders + arms.

Tri set: Front, side, Back raises 4 sets
Seated BB press 4 sets

Decline EZ Bar extensions 4 sets
Incline EZ Bar extensions 4 sets

incline Steve Reeves curls 4 sets
BB Curls 4 sets

Cardio: running 45 mins. I think changing the angle on the extensions makes a difference. incline/decline, maybe not so extreme like Benches but i feel a difference.
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« Reply #7104 on: May 23, 2015, 10:19:51 AM »

trying to catch up 2 days away,,i need break from get big sometimes Grin

delts fri

switched it up to normal breakdown no supersets

used cybex 'stack'version press,used inner handle grip,,this not worth mentioning  weight used its irrelevant 'good pump'machine tho..x4

side laterals basic sets 25/25/30/30 lbs used 10-12 reps goal

hammer strenght plate loaded press wide grip and did single arm 'i like feel'at times used plate each side and some loose change x3

front raises with premade curl bar over hand grip this time 50/60/70

rear cable latersals x3
followed 2 set rop pulls to face

bi's

curls standard 45 lb bar ..85/95/110/110

inc db curls x3 30/35/35

hammers across body 40/45/50

forarms
superset wrist curls reverse cable with single grip wrist curls top down x3
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« Reply #7105 on: May 23, 2015, 10:22:50 AM »

trying to catch up 2 days away,,i need break from get big sometimes Grin

delts fri

switched it up to normal breakdown no supersets

used cybex 'stack'version press,used inner handle grip,,this not worth mentioning  weight used its irrelevant 'good pump'machine tho..x4

side laterals basic sets 25/25/30/30 lbs used 10-12 reps goal

hammer strenght plate loaded press wide grip and did single arm 'i like feel'at times used plate each side and some loose change x3

front raises with premade curl bar over hand grip this time 50/60/70

rear cable latersals x3
followed 2 set rop pulls to face

bi's

curls standard 45 lb bar ..85/95/110/110

inc db curls x3 30/35/35

hammers across body 40/45/50

forarms
superset wrist curls reverse cable with single grip wrist curls top down x3
Got to admit i am not so big as you steve on Forearm training but i think i have slowly got the hang of Zottman curls... Grin
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« Reply #7106 on: May 23, 2015, 10:26:51 AM »

part 2,,,

legs il ove leg day too nice weekend to be couped in gym tho ..ran workout hard and fast..

trisets x3 extension /leg press /hack squats 10 reps per leg

195/205/220 extensions/leg press 4/5/5 plates per side.hacks 3/3.5/3.5 plates per side ,,intense painful pump...

polished off on own 55 lb kettle bells walked stairs up/down up/down..x2

hams
sldl 135/185/205/225 with rear leg curls 140/140/145/145

calves
seated calf raises 3 plates/3.5/3.5/3.5 .5=25 lb plate 'for u math geniuses...repped 15/20 on these..hi reps are better w calves..
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« Reply #7107 on: May 23, 2015, 10:29:04 AM »

Got to admit i am not so big as you steve on Forearm training but i think i have slowly got the hang of Zottman curls... Grin
i throw them in for something extra,,
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« Reply #7108 on: May 23, 2015, 10:37:15 AM »

part 2,,,

legs il ove leg day too nice weekend to be couped in gym tho ..ran workout hard and fast..

trisets x3 extension /leg press /hack squats 10 reps per leg

195/205/220 extensions/leg press 4/5/5 plates per side.hacks 3/3.5/3.5 plates per side ,,intense painful pump...

polished off on own 55 lb kettle bells walked stairs up/down up/down..x2

hams
sldl 135/185/205/225 with rear leg curls 140/140/145/145

calves
seated calf raises 3 plates/3.5/3.5/3.5 .5=25 lb plate 'for u math geniuses...repped 15/20 on these..hi reps are better w calves..
Q U A D Z I L L A ....


* 1964-godzilla-vinyl.jpg (65.3 KB, 500x375 - viewed 256 times.)
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« Reply #7109 on: May 25, 2015, 06:38:58 PM »

memorial day ,,god bless past/present military/war heroes..

chest

inc press..x5 135/205
hammer strenght lying chest press x3 2 plates to 2.5
decline flyes x3 40/45/45
superset cable crossovers with dips x3
seated chest press x2 'stack version'

tris

premade curl bar skull crushers x3
pushdowns x3
reverse pushdowns x3
lying extension db across face and out x2

abs
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« Reply #7110 on: May 26, 2015, 08:47:57 AM »

did legs today..

Front squats 5 sets
seated leg press 5 sets
leg curls 5 sets
Stiff legged Deadlifts 5 sets
Seated calf raises 5 sets

machine crunches 3 sets.
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« Reply #7111 on: May 27, 2015, 08:45:55 AM »

 Back ..

Meduim grip front chins 4x max

DB pullover SS Undergrip Barbell bent over rows 4 supersets
Barbell pullovers SS One arm dB rows 4 supersets

Cardio: Run in woods.
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« Reply #7112 on: May 27, 2015, 09:37:38 AM »

nice work there d....I have back 2 nite..
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« Reply #7113 on: May 27, 2015, 08:06:20 PM »

back

chins 2 wide 2 inner
tbar row lying on pad x3 inner grip 2 plates and 2 sets 2.5
cable low rows 'small bar'x3 180/210
underhanded wide grip reverse pulldowns x3
2 sets standing pulls to waist pulldowns

weighted hypers x3

shrugs 185/225/275/295


calves 3 sets 4 drops 10 reps set 200/180/160/140

abs


180/160/140
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Donny
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« Reply #7114 on: May 27, 2015, 08:09:04 PM »

back

chins 2 wide 2 inner
tbar row lying on pad x3 inner grip 2 plates and 2 sets 2.5
cable low rows 'small bar'x3 180/210
underhanded wide grip reverse pulldowns x3
2 sets standing pulls to waist pulldowns

weighted hypers x3

shrugs 185/225/275/295


calves 3 sets 4 drops 10 reps set 200/180/160/140

abs


180/160/140
T-Bar rows are a great move i have not done in a long time...
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« Reply #7115 on: May 28, 2015, 06:15:51 AM »

T-Bar rows are a great move i have not done in a long time...
we have 2 different versions I do both..
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« Reply #7116 on: May 28, 2015, 09:00:09 AM »

we have 2 different versions I do both..
I just do them old school with a bar and v attachment. Shoulders today..

tri set...
Front Barbell raises 4 sets
Side raises (machine) 4 sets
Rear Delt machine 4 sets

seated back supported DB press 4 sets
upright rows (cable) 4 sets

standing calf raises 5 sets.
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« Reply #7117 on: May 28, 2015, 09:32:00 AM »

I just do them old school with a bar and v attachment. Shoulders today..

tri set...
Front Barbell raises 4 sets
Side raises (machine) 4 sets
Rear Delt machine 4 sets

seated back supported DB press 4 sets
upright rows (cable) 4 sets

standing calf raises 5 sets.
I do this workout to a ttttt sometimes..nice runs..
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« Reply #7118 on: May 28, 2015, 07:50:08 PM »

 donnys delt workouts keep me pumped lol for delt day

front presses 135/145/165/165 drop 145

trisets
side
front
rears x3 20/25/25 lb dbells

smith upright rows x3

3 sets cable behind back raises

bis
premade curl bar 70/80/90/100

inc db curls x3 30/35/35
hammer curls 30-45's x3
2 sets curl machine single arm at time

forearms
behind back bar wrist curls x3
reverse curls x3
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Donny
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« Reply #7119 on: May 28, 2015, 08:04:03 PM »

donnys delt workouts keep me pumped lol for delt day

front presses 135/145/165/165 drop 145

trisets
side
front
rears x3 20/25/25 lb dbells

smith upright rows x3

3 sets cable behind back raises

bis
premade curl bar 70/80/90/100

inc db curls x3 30/35/35
hammer curls 30-45's x3
2 sets curl machine single arm at time

forearms
behind back bar wrist curls x3
reverse curls x3

pump it up man!... my Birthday today...49 Shocked  work till 12 then a cold beer  Wink
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