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Author Topic: The Mature thread  (Read 354168 times)
Donny
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« Reply #150 on: December 02, 2012, 09:32:07 AM »

sorry to hear about your back. I myself have never had a back problem.. I would use  pre-exhaust on my quads : Leg extension+Squats and Leg curls+ Romanian Deadlifts( if you can do them if not Hyperextensions) Dumbbell squats and lunges work too. I would train my Abs hard too and the obliques. Any other Mature trainers got any better suggestions to help mdn250 ?  I take it we are talking about your lower back?
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« Reply #151 on: December 02, 2012, 09:34:09 AM »

sorry to hear about your back. I myself have never had a back problem.. I would use  pre-exhaust on my quads : Leg extension+Squats and Leg curls+ Romanian Deadlifts( if you can do them if not Hyperextensions) Dumbbell squats and lunges work too. I would train my Abs hard too and the obliques. Any other Mature trainers got any better suggestions to help mdn250 ?  I take it we are talking about your lower back?
same advice i'd give,,,,
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« Reply #152 on: December 02, 2012, 09:48:56 AM »

sorry to hear about your back. I myself have never had a back problem.. I would use  pre-exhaust on my quads : Leg extension+Squats and Leg curls+ Romanian Deadlifts( if you can do them if not Hyperextensions) Dumbbell squats and lunges work too. I would train my Abs hard too and the obliques. Any other Mature trainers got any better suggestions to help mdn250 ?  I take it we are talking about your lower back?

Thanks that sounds like a plan, I haven't done lunges in years that with the new front squats at a higher rep range could be a switch that I need. I am training again after a few years off. I was so happy to train again I probably just overdid it and caused it to flareup. I will get the Active Release Therapy from the chiro if it doesn't go away soon. That is an amazing therapy! But expensive Smiley

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« Reply #153 on: December 02, 2012, 11:42:57 AM »

In the past when I would have back pain, it was due to my "putting it out." My DO would adjust it for me and I'd be fine until the next time it went out. Interestingly enough, this never happened when I was working out at the gym, but rather from some small movement while at home or work. Exercise actually helped correct this problem.

About a year ago my back went out, or so I thought. I went to the doctor for an adjustment. He told me my back was perfectly aligned. I got an x-ray which showed that I had degenerating disks in my back or basically arthritis. six weeks of physical therapy and using a Tens every day on it got it back in shape. I've had no problem with it since. Much of the physical therapy was exercises for the back to build the muscles supporting the spine in that area.

As for weight lifting, while my back was compromised, I didn't lift weights or workout at all except for the exercises I did each day as prescribed by the physical therapist. Once my back had recovered, I got the go ahead to return to my regular workout routine. The only cautionary advice was to always use good form. I was not given any restrictions as to which exercises to do or not do.
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« Reply #154 on: December 02, 2012, 01:24:50 PM »

Thanks that sounds like a plan, I haven't done lunges in years that with the new front squats at a higher rep range could be a switch that I need. I am training again after a few years off. I was so happy to train again I probably just overdid it and caused it to flareup. I will get the Active Release Therapy from the chiro if it doesn't go away soon. That is an amazing therapy! But expensive Smiley

MDN

well keep us informed and let us know how you structure your workout and your results. Your advice and experience could help others and we have some great guys on here.. and good to see Primemuscle  Grin
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« Reply #155 on: December 02, 2012, 08:48:55 PM »

Question for you older guys who have had back pain problems in the past. I am 32 and this last happened when I was in my early 20s. I have some problems that are not serious enough to require any surgery but the disc has some damage and sometimes I get that sciatica type pain.
.

get someone knowledgable (not a gym buddy or rat) to look at your posture and maybe check out how you are standing and how you place your feet  - whither splayed out in every day use (as distinct from a good squatting position) Almost all back problems come from some muscle mis use some time or other. you are at an age where correction reaps greater rewards than later. Consider some yoga - at least enough to get more body position concious. 
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« Reply #156 on: December 03, 2012, 06:21:21 AM »

so today i was a bit pushed for time and hit chest only with some calfes...

Flat Bench press 4x8
Flat DB Flyes      4x10+
Incline DB press 4x10
Incline DB Flyes  4x10+
One legged DB Calf raises 5x 15-20 / I also did 1 set of max push-ups. On the incline DB press i rotated my hands during the movement.
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« Reply #157 on: December 03, 2012, 07:52:43 AM »

Good chest routine Donny.  I am going to train chest tomorrow.  Will get a train in tomorrow and then another on thursday which will be 6 weeks since my op and my nose bones will be at their full strength.  I will also be able to wear sunnies which going without is killing me here with the glare and being summer. 
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« Reply #158 on: December 03, 2012, 08:02:59 AM »

Good chest routine Donny.  I am going to train chest tomorrow.  Will get a train in tomorrow and then another on thursday which will be 6 weeks since my op and my nose bones will be at their full strength.  I will also be able to wear sunnies which going without is killing me here with the glare and being summer. 
Thanks...in about an hour i will go for a run...its snowing here...  Grin
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« Reply #159 on: December 03, 2012, 08:05:36 AM »

Thanks...in about an hour i will go for a run...its snowing here...  Grin
You lucky thing....I want snow.   Sad  
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« Reply #160 on: December 03, 2012, 08:19:40 AM »

You lucky thing....I want snow.   Sad  
just shit for driving and when its too deep for running shoes i will dig out my Boots.
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« Reply #161 on: December 03, 2012, 08:29:16 AM »

just shit for driving and when its too deep for running shoes i will dig out my Boots.
I wouldn't like driving in snow. 
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« Reply #162 on: December 03, 2012, 10:32:30 AM »

get someone knowledgable (not a gym buddy or rat) to look at your posture and maybe check out how you are standing and how you place your feet  - whither splayed out in every day use (as distinct from a good squatting position) Almost all back problems come from some muscle mis use some time or other. you are at an age where correction reaps greater rewards than later. Consider some yoga - at least enough to get more body position concious. 


Makes a lot of sense. Thank you. I actually have been considering some basic yoga. Since I first had this pain 10 years ago in my early 20's. The ART (active release therapy) from the chiro took care of everything. The chiro worked for Dr Durlan Castro's practice so of course they worked on bodybuilders and athletes daily. He had mentioned that the constant injections leave you with scar tissue and that MIGHT also cause irritation to the nerves. Made sense. I always worked on stretching after that and of course when I got lazy and didn't stretch for a month or so...bam.

MDN
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« Reply #163 on: December 03, 2012, 10:55:46 AM »

Makes a lot of sense. Thank you. I actually have been considering some basic yoga. Since I first had this pain 10 years ago in my early 20's. The ART (active release therapy) from the chiro took care of everything. The chiro worked for Dr Durlan Castro's practice so of course they worked on bodybuilders and athletes daily. He had mentioned that the constant injections leave you with scar tissue and that MIGHT also cause irritation to the nerves. Made sense. I always worked on stretching after that and of course when I got lazy and didn't stretch for a month or so...bam.

MDN

Wooo swears by Yoga.. i liked Aikido with the throwing and rolls/breakfalls.. saved my ass one time, i was running and my shoe caught an uneven stone on the street pavement. I rolled perfect and was in a circular motion on my feet. The rolls are different to Judo. I am thinking of starting again and still have my Hakama. It kept my body very supple... although Yoga i agree would be better for you( in my opinion )...
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« Reply #164 on: December 04, 2012, 05:39:19 AM »

I trained back instead of chest. 

One arm dumbell rowes (each side) x 4 sets
Lat pulldowns to the front x 4 sets
seated rowes x 4 sets

Finished off with 4 sets of rear delt flyes on machine and 4 sets of db bicep curls. 
Nose felt great, very little swelling occurred from training which was awesome. 
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« Reply #165 on: December 04, 2012, 06:33:09 AM »

I trained back instead of chest. 

One arm dumbell rowes (each side) x 4 sets
Lat pulldowns to the front x 4 sets
seated rowes x 4 sets

Finished off with 4 sets of rear delt flyes on machine and 4 sets of db bicep curls. 
Nose felt great, very little swelling occurred from training which was awesome. 
nice balanced workout.. good to hear your nose is getting better. Today i got myself a new pair of running shoes my other ones were wrecked and did not provide much protection for my knees. Felt it on my knees last night after my run. Got some quick release collars too for my ez bar. seated rows i liked too Booty baby with a close grip in the gym. Today i will train Back too...

close grip chin ups 3x max
Barbell Rows         4x10
Deadlifts               4x 6-8
Dumbbell shrugs    3x 10+

I will add Deadlifts in there instead of one arm DB rows. The combination of BB rows and Deadlifts is very taxing.. I will round this off with some crunches (feet on bench) and some knee-ins
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« Reply #166 on: December 05, 2012, 06:55:52 AM »

so today i will do legs..

Squats 4x10
leg ext 4x12-15
leg curls4x12-15
DB lunges 3x 10
calf raises 5x15+ (3 weigthed with DB and then 2 sets free hand higher reps)

later afterwards a run. No stiff Deads today as i did Standard deads yesterday and feel it.
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« Reply #167 on: December 05, 2012, 07:12:16 AM »

so today i will do legs..

Squats 4x10
leg ext 4x12-15
leg curls4x12-15
DB lunges 3x 10
calf raises 5x15+ (3 weigthed with DB and then 2 sets free hand higher reps)

later afterwards a run. No stiff Deads today as i did Standard deads yesterday and feel it.
You'll be okay to do squats after deadlifts yesterday Donny?  Squats is a whole body exercise...it really uses the back too especially lower back. 
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« Reply #168 on: December 05, 2012, 07:19:15 AM »

yes i will be ok as i am not lifting massive weight. Itīs more running later i am botherd about because i will feel it in my legs.
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« Reply #169 on: December 05, 2012, 07:45:01 AM »

yes i will be ok as i am not lifting massive weight. Itīs more running later i am botherd about because i will feel it in my legs.
I just can't train back and legs in a row.  I find it hard to to brisk walking for the first 20 mins if I have DOMS in the legs, but then after that I am fine.  I will go harder next leg work out...add in more sets too.  I didn't experience any DOMS from my last leg workout except for the inner thighs.  My legs seem to be able to take alot of volume. 
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« Reply #170 on: December 05, 2012, 11:44:23 AM »

I just can't train back and legs in a row.  I find it hard to to brisk walking for the first 20 mins if I have DOMS in the legs, but then after that I am fine.  I will go harder next leg work out...add in more sets too.  I didn't experience any DOMS from my last leg workout except for the inner thighs.  My legs seem to be able to take alot of volume. 
well i made my run... was not all that bad, just had to watch because the streets are a bit slidey.
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« Reply #171 on: December 05, 2012, 07:16:58 PM »

Today I had lunch with my good friend Pat. It is interesting that when he and his partner get together with my wife and I, Pat and I hardly have a chance to talk. Today we talked about everything and anything for almost 4 hours. I've know Pat for years and now I feel like I know him better than ever. I think we will plan on going out to lunch on a regular basis. We will see how that works out once his lady retires next April.

Anyway, thought I should let you all know that I am still not hitting the gym on any regular basis. Our daughter is visiting from El Paso, for the next couple of weeks and we have been spending a lot of time doing things with her. Between that and preparing for a big holiday get together at our house next week, putting up Christmas decor and such, I have been staying out of trouble, but not going to the gym.

I do want to say that you, Donny, and now Booty are inspirational. I really am beginning to feel like I need to get back into it after reading about your workouts. I have been a little envious of Donny having equipment at home. And sometimes it seems to me like you, Donny are always doing one thing or another which makes me wonder if you have time for work. With out a doubt, you are exceptionally dedicated to staying fit.

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« Reply #172 on: December 05, 2012, 08:26:45 PM »

It's common PM for people to drop off with their training at this time of the year.  People are busy preparing for christmas, travelling to see family and parties.  Here in Australia people get into the festive season probably a month out and eat out on a regular basis and drink a fair bit.  The gyms get very quiet.  Only the dedicated ones keep up with their training.  Enjoy the time with your daughter and the festive season. 
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« Reply #173 on: December 05, 2012, 08:32:20 PM »

well i made my run... was not all that bad, just had to watch because the streets are a bit slidey.
We are experiencing a heatwave in Australia.  It's so horrible.  Thank god I can now wear my sunnies as the glare was killing me.  I am now able to do my cardio outdoors, so will be increasing the duration.  I was doing cardio at the gym as there is no way I am doing it outside in this glare without my sunnies. 
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« Reply #174 on: December 06, 2012, 03:06:37 AM »

We are experiencing a heatwave in Australia.  It's so horrible.  Thank god I can now wear my sunnies as the glare was killing me.  I am now able to do my cardio outdoors, so will be increasing the duration.  I was doing cardio at the gym as there is no way I am doing it outside in this glare without my sunnies. 
Got to admit i do not like too much heat..being a scot... Grin although i do get brown quick. I prefer cooler climates and think Alaska would be more appropriate for me... Wink Primemuscle do not worry about it enjoy Xmas and say that you will start in January. As for my work i work in a sportverein(sport club) as a Sport und fitnesskaufmann IHK Hannover (management assistant in sports and Fitness) i work mostly in our Training room as i am also a qualified Fitness Instructor (Trainer B license Inline Academy and C Übungleiter C Deutscher Sportbund.
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