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AVBG
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« Reply #1050 on: February 13, 2013, 12:51:45 PM »

Legs

Cardio:warm up 30 min recumbent bike

4 sets unilateral leg extensions 20-60lbs @ 20-10 reps

6 sets BB squats 135-355lbs 20-6 reps

3 (super)sets lying hamstring curl 20-90lbs 15 reps
3 (super)sets Romanian deadlifts 135-225lbs 10 reps
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« Reply #1051 on: February 13, 2013, 02:15:58 PM »

I like to make a point of doing some sort of training every day.. even if itīs just a few Ab exercises and jumping rope. I will later go for a run and i like looking around the streets..sometimes funny. I think iīm going to have to give up coffee itīs giving me heartburn...anyone else find this too? a random question i know... Grin

I like to drink coffee. Sometimes, I've wondered if coffee contributes to problems with indigestion. According to Edgar Cayce's teachings, coffee is healthy until you add sugar or cream to it. I like cream in my coffee. If I make coffee at home, as I did this morning, I will make 4 cups (a cup is 6 oz of coffee), therefore the average mug holds about 2 cups. Where I get into trouble is when we go out to a restaurant and the server keeps topping off the cup. What I have concluded is a little coffee is good and, like most anything, too much coffee is not good for you. A interesting factoid, coffee never keeps me awake no matter when I drink it.

Rich foods combined with alcohol give me heartburn. I have not noticed this with coffee when drunk in moderation.
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« Reply #1052 on: February 13, 2013, 02:22:34 PM »

DRINK 1 MAYBE 2 PER DAY.NO HEARTBURN CONSISTENT.LIKE IT BLACK ITALIAN ROAST SOME SPLENDA...OR USE NON FAT HAZLENUT CREAMER,,,

Be careful with artificial sweeteners, I am convinced they are bad for you. My wife has battled a weight problem all her life, she only drinks beverages with artificial sweeteners. If they worked, why does she have type II diabetes? When I want something sweet, I go for natural sweeteners, like sugar or honey. I have never had issues with my weight. Speaking of sweeteners, a lot of products that are non-fat have added sweeteners instead. Some fats in moderation are good for you. When you think about it, what do you add when you add cream to your coffee? I would suggest maybe 1 tablespoon of cream. I don't believe there is enough fat in that small amount to hurt you.
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« Reply #1053 on: February 13, 2013, 03:18:06 PM »

Be careful with artificial sweeteners, I am convinced they are bad for you. My wife has battled a weight problem all her life, she only drinks beverages with artificial sweeteners. If they worked, why does she have type II diabetes? When I want something sweet, I go for natural sweeteners, like sugar or honey. I have never had issues with my weight. Speaking of sweeteners, a lot of products that are non-fat have added sweeteners instead. Some fats in moderation are good for you. When you think about it, what do you add when you add cream to your coffee? I would suggest maybe 1 tablespoon of cream. I don't believe there is enough fat in that small amount to hurt you.
I AGREE ABOUT SWEETNERS,I USE THEM SPARINGLY,DIET SODA CONSUMPTION MAYBE CAN OR 2 PER WK TOPS ,SOMETIMES NEVER.I USE 1/2 PACKET SPLENDA TOO.
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« Reply #1054 on: February 13, 2013, 08:45:33 PM »

back
chins 3 x12
bent over rows x3 185>225 12-9
seated chest to pad row machine x3
hammer reverse machine x3 2 plates ,2x 2plates and 10.. 10/8
t bar row inner grip 3 plates 10.3.5 x9,3.5 for 8 drop 25 6 more drop to 2 plates finish

weighted hyoers

bis
curls straight bar x3 85>115 12/8/8/
db curls 35/40/45/
seated bi curl cable superset with cross body hammers x2
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« Reply #1055 on: February 13, 2013, 10:11:17 PM »

I AGREE ABOUT SWEETNERS,I USE THEM SPARINGLY,DIET SODA CONSUMPTION MAYBE CAN OR 2 PER WK TOPS ,SOMETIMES NEVER.I USE 1/2 PACKET SPLENDA TOO.

My favorite soda is Ginger-ale. I never drink diet soda. I may have two sodas in a month. I don't think that little sugar will cause me much grief. I have never had a huge sugar craving. When I was a kid, I would scrape off the frosting from cake because it tasted too sweet to me. I do like good chocolates, but I generally only eat one or two pieces. Moonstruck is my favorite brand. A 4 piece box runs around $10. I am not rich enough to make a habit of buying their chocolates. 
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« Reply #1056 on: February 13, 2013, 10:20:13 PM »

Near where I live is Mary S. Young state park. There is an off leash area for the dogs, which the puppies really get excited about. When we went there today, only a couple of other people were about with their dogs. After cruising around the perimeter of the off leash area a couple of times, the pups and I decided to hike down a trail to the Willamette river. Coming back, we took a different trail that climbs a very steep slope with about a hundred steps. I was out of breath by the time we got to the top of the slope. All in all, we hiked for about 1.5 hours. The puppies came home and crashed on the living room sofa at 4:30 p.m. It is now 9:15 p.m and they've barely moved....no wonder I have been nodding off all evening. Weather permitting, we may go back again tomorrow for another good hike.

http://westlinnoregon.gov/parksrec/mary-s-young-park-0


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« Reply #1057 on: February 14, 2013, 07:12:54 AM »

Near where I live is Mary S. Young state park. There is an off leash area for the dogs, which the puppies really get excited about. When we went there today, only a couple of other people were about with their dogs. After cruising around the perimeter of the off leash area a couple of times, the pups and I decided to hike down a trail to the Willamette river. Coming back, we took a different trail that climbs a very steep slope with about a hundred steps. I was out of breath by the time we got to the top of the slope. All in all, we hiked for about 1.5 hours. The puppies came home and crashed on the living room sofa at 4:30 p.m. It is now 9:15 p.m and they've barely moved....no wonder I have been nodding off all evening. Weather permitting, we may go back again tomorrow for another good hike.

http://westlinnoregon.gov/parksrec/mary-s-young-park-0



prime thatīs great .. any form of exercise is good. just keep moving  Wink
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« Reply #1058 on: February 14, 2013, 07:31:44 AM »

so today i will do legs... a very simple tri set....
 Warm up and Abs: I minute skipping and my rest is 30 seconds leg raises on the floor ! this i will do for 15 minutes. (alternate skipping/leg raises)

Warm up superset:
Leg extensions 3x15
leg curls 3x15

Tri-set:
squats 4x10
Front squats 4x10
Barbells Hacks 3/4 x 10

standing one legged Dumbbell calf raises 3x15-20

I find back squats first works best then i quickly strip weight off the bar on my squat racks and do front squats so itīs a bit like descending sets... then i have a bar loaded behind me and do Hacks off the floor. 2 mins rest and i load the first bar again on my squat stands for squats then do it all over again. the third set and fourth set(if i do a fourth) will be less weight due to fatigue.
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« Reply #1059 on: February 14, 2013, 09:13:55 AM »

I AGREE ABOUT SWEETNERS,I USE THEM SPARINGLY,DIET SODA CONSUMPTION MAYBE CAN OR 2 PER WK TOPS ,SOMETIMES NEVER.I USE 1/2 PACKET SPLENDA TOO.
i only take some milk in my coffee and suger i use less and less these days. I very rarely drink any kind of soft drink, cola or whatever.. sweeteners taste horrible and i never touch them.
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« Reply #1060 on: February 14, 2013, 08:16:49 PM »

hey guys drinking some black italian roast cofee great shoulder workout like some of alex's delt routines ,,
started side laterals love them 4x 20>35 12/10 reps...
used seated delt press machine stack type 4x 12/10 reps
another throw in front delt raise i use premade curl bar grab close and done under handed slight elbow bent x4 bar 50/60/60/60 x10
bent over rear delt cable x3

shrugs front supersetted with holding 45 lb plate each hand and pull towards rear slight then up to ears 10x10 3x around.

abs lying crunch feet elevated 4x 25 reps per set holding 10lb plate

forgot calves did someting different
standing calf raise 3 sets 30 on stack did 220x10,180x10,160x10 diffrent heavy to light great pump 90 reps less than 5 min with training partner.
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« Reply #1061 on: February 15, 2013, 04:17:50 AM »

hey guys drinking some black italian roast cofee great shoulder workout like some of alex's delt routines ,,
started side laterals love them 4x 20>35 12/10 reps...
used seated delt press machine stack type 4x 12/10 reps
another throw in front delt raise i use premade curl bar grab close and done under handed slight elbow bent x4 bar 50/60/60/60 x10
bent over rear delt cable x3

shrugs front supersetted with holding 45 lb plate each hand and pull towards rear slight then up to ears 10x10 3x around.

abs lying crunch feet elevated 4x 25 reps per set holding 10lb plate
NICE ONE...maybe i should start putting in some front raises too in my Shoulder workouts...
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« Reply #1062 on: February 15, 2013, 06:31:14 AM »

so today was Shoulders and arms:
Warm up was cycling home so i was sweating lightly so i started with
Abs: Hanging knee raises 3x20-25 with (superset) incline sit ups 3x20-25

Lateral raises 3x12 SUPERSET with Barbell press 3x10
bent over laterals 3x12 SUPERSET with Front raises Holding plate in my hands 3x12

Tri sets for arms :
ez bar standing curls 3x10
incline DB curl 3x10
concentration curls 3x15

Barbell close bench press 3x10
lying one arm cross face extension 3x12 per arm
one arm DB extension behind head 3x12

these tri sets going from one ex to the other really is hard...hitting the muscle group from a diffrent position. stretch,midrange,contracted positions. (or as good as i could)
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« Reply #1063 on: February 15, 2013, 07:50:59 AM »

so today was Shoulders and arms:
Warm up was cycling home so i was sweating lightly so i started with
Abs: Hanging knee raises 3x20-25 with (superset) incline sit ups 3x20-25

Lateral raises 3x12 SUPERSET with Barbell press 3x10
bent over laterals 3x12 SUPERSET with Front raises Holding plate in my hands 3x12

Tri sets for arms :
ez bar standing curls 3x10
incline DB curl 3x10
concentration curls 3x15

Barbell close bench press 3x10
lying one arm cross face extension 3x12 per arm
one arm DB extension behind head 3x12

these tri sets going from one ex to the other really is hard...hitting the muscle group from a diffrent position. stretch,midrange,contracted positions. (or as good as i could)
i do trisets evrey 3rd tri rotation,,,,
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« Reply #1064 on: February 15, 2013, 08:04:59 AM »

totally wiped out my arms...really felt the Incline curls.. was nearly better than sex... Grin  Cheesy
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« Reply #1065 on: February 15, 2013, 01:09:19 PM »

totally wiped out my arms...really felt the Incline curls.. was nearly better than sex... Grin  Cheesy
I LIKE THOSE ,SOME WEEKS I DO THEM EVERY BI WORKOUT,,
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« Reply #1066 on: February 15, 2013, 01:21:27 PM »

totally wiped out my arms...really felt the Incline curls.. was nearly better than sex... Grin  Cheesy

This reminds me of what "Arnold" once said. It was something like, "a good pump is better than an orgasm."
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« Reply #1067 on: February 15, 2013, 01:34:27 PM »

Was not thinking of Arnold but your 100% correct.... Grin
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« Reply #1068 on: February 15, 2013, 01:43:10 PM »

We continue to enjoy sunny and relatively warm weather here in the Pacific Northwest. It is supposed to be in the 50's F today. The sun was streaming through my bedroom window this morning at 7:30 a.m., demanding that I get up and get going which was good since my wife and I had a breakfast engagement with other retirees from where we worked. Right now, I should be writing an article for a newsletter I help with. It is due today, so I will get to it.

Yesterday, the dogs and I went Valentine's Day shopping for my wife. We bought a box of sugarless candy from See's Candies, a card and a dozen roses for our Valentine. She loved everything. She bought me a box of See's chocolates and a nice card. We fixed steak and lobster tails for dinner, accompanied by mixed vegetables. It was delicious and the lobster tails were a special treat.

While the puppies and I were out and about, we stopped at another dog park which is a couple of miles from our house. Instead of going into the off leash area, we decided to take a walk on the Stafford Basin trails. These are a series of trails which amble through an area of farms. The are paved with blacktop and fenced with split rail fencing to help discourage folks and their pets from wandering into people's private land. Eventually when the project is completed, the trails will come within a few blocks of where I live.

I took some photos of the countryside and the dogs, which I will add later since they are on my smart phone and I will need to transfer them to the computer in order to post them here.

The canines and this old guy got a good long walk in yesterday. When I get the newsletter article finished, we are headed out for another walk today. The back of my right knee is sore which must be in the tendon since it does not feel like it is the knee joint at all. It really is bothersome when climbing stairs. I hope that walking will "walk it off" and I'll be fine....getting old is sometimes the shits!
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« Reply #1069 on: February 15, 2013, 01:45:14 PM »

This reminds me of what "Arnold" once said. It was something like, "a good pump is better than an orgasm."

If memory serves me correctly, an orgasm was superior to a pump. But, to each his own.
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« Reply #1070 on: February 15, 2013, 05:43:48 PM »

any supplement/vitamins used here?i use multi,every day,and on training days arginine/creatine/glycerol just finished this,,but crea/arginine gets good pumps,,and 2 whey shakes or combo shake with other scoops whey in greek yougurt or cooked oats,,,

part 2 ,,,who's ur lifting/bbing ideal to achieve ,,for me zane/labrada type fits my build/mold....i loved arnolds chest tho,,,no homo...
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« Reply #1071 on: February 15, 2013, 06:13:09 PM »

any supplement/vitamins used here?i use multi,every day,and on training days arginine/creatine/glycerol just finished this,,but crea/arginine gets good pumps,,and 2 whey shakes or combo shake with other scoops whey in greek yougurt or cooked oats,,,

part 2 ,,,who's ur lifting/bbing ideal to achieve ,,for me zane/labrada type fits my build/mold....i loved arnolds chest tho,,,no homo...

When working out, I often add protein drinks to my diet as well as Creatine. Whether working out or not I take a multivitamin, DHEA and flax seed oil every morning. In the evening before bed, I take slow niacin, DHEA, Low-dose aspirin, Simvastatin (for high cholesterol) and Trazodone to insure a complete night's sleep. I endeavor to eat a healthy as possible and to avoid extremes when it comes to food. I am a firm believer that it isn't so much what you eat as how much that causes some people difficulty.

Frank Zane is more my age than Lee Labrada, but both have enviable physiques. There was a time when I admired guys who were really big. Lately, when I see a really huge dude, I think they aren't healthy looking. The way some of them have been getting seriously sick and even dying does give one pause. Given the choice today, I would definitely choose to have a physique like either Zane of Labrada. However, I would have to adjust for the fact that I have a much larger frame then they do.
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« Reply #1072 on: February 15, 2013, 06:23:10 PM »

When working out, I often add protein drinks to my diet as well as Creatine. Whether working out or not I take a multivitamin, DHEA and flax seed oil every morning. In the evening before bed, I take slow niacin, DHEA, Low-dose aspirin, Simvastatin (for high cholesterol) and Trazodone to insure a complete night's sleep. I endeavor to eat a healthy as possible and to avoid extremes when it comes to food. I am a firm believer that it isn't so much what you eat as how much that causes some people difficulty.

Frank Zane is more my age than Lee Labrada, but both have enviable physiques. There was a time when I admired guys who were really big. Lately, when I see a really huge dude, I think they aren't healthy looking. The way some of them have been getting seriously sick and even dying does give one pause. Given the choice today, I would definitely choose to have a physique like either Zane of Labrada. However, I would have to adjust for the fact that I have a much larger frame then they do.
nice prime u put thought into ur answers much appreciated,,,and i like your supp regimine and the other stuff u can't control as u age if needed,dr's orders i guess,,,i have a naturally lean build but developed over time big legs and can get ripped very easliy ,,i have small type joints per say not cookie cutter yeah that's me but zane is as close as a canvas as i see for me,,,everybody has unique look if taken to genetics limits of either size and or condition.i eat a lot to some and to some like a bird they say,,i like to feel comforatable not bloated to think one looks/appears big due to overaeting,,,,i have a very clear image to how i should look and thats why my workouts are always great ,,i'm not delusional trying to push or be something i cannot attain or live up to.
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« Reply #1073 on: February 15, 2013, 06:55:02 PM »

nice prime u put thought into ur answers much appreciated,,,and i like your supp regimine and the other stuff u can't control as u age if needed,dr's orders i guess,,,i have a naturally lean build but developed over time big legs and can get ripped very easliy ,,i have small type joints per say not cookie cutter yeah that's me but zane is as close as a canvas as i see for me,,,everybody has unique look if taken to genetics limits of either size and or condition.i eat a lot to some and to some like a bird they say,,i like to feel comforatable not bloated to think one looks/appears big due to overaeting,,,,i have a very clear image to how i should look and thats why my workouts are always great ,,i'm not delusional trying to push or be something i cannot attain or live up to.

It took me years to get to your way of sensible thinking when it comes to bodybuilding. No doubt, I suffered from a form of body dysmorphic  disorder for years. No matter how much I weighed, or how muscular I became, I could not shake the imagine of myself as a scrawny teenager.

One evening when I had been out on the town and was headed back to my car, I sensed someone was following me. I turned to face them and told them I would beat the crap out of them if they kept following me. The fellow took off running. This was a turning point for me. I am a very mild mannered fellow. The first and last fight I had was when I was a junior in high school. It lasted all of about a minute and I lost, sustaining a nice little cut on my cheekbone. I knew the main thing that scared that possible mugger off was my attitude which was bolstered by my size. It was like reaching the peak of Mt Everest.
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« Reply #1074 on: February 15, 2013, 06:59:46 PM »

It took me years to get to your way of sensible thinking when it comes to bodybuilding. No doubt, I suffered from a form of body dysmorphic  disorder for years. No matter how much I weighed, or how muscular I became, I could not shake the imagine of myself as a scrawny teenager.

One evening when I had been out on the town and was headed back to my car, I sensed someone was following me. I turned to face them and told them I would beat the crap out of them if they kept following me. The fellow took off running. This was a turning point for me. I am a very mild mannered fellow. The first and last fight I had was when I was a junior in high school. It lasted all of about a minute and I lost, sustaining a nice little cut on my cheekbone. I knew the main thing that scared that possible mugger off was my attitude which was bolstered by my size. It was like reaching the peak of Mt Everest.
i had some peaks and valleys along the way i kid u not,,thought i was superman,tried to overdo,overthink,overkill,then i got realistic and stayed the course ,i see what u mean its like saying i'm 5'8 190 lbs i am going to be arnold..u have to get balance..i remember missing workouts.or meal and sitting there worrying instead of making $ or trying to make more ..
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