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Author Topic: The Mature thread  (Read 260948 times)
Donny
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« Reply #1750 on: May 06, 2013, 01:45:56 AM »

so training wise i will hit my chest today...

Decline press 4-5x6-10
butterfly machine 4x10
Incline smith press 4x8-10 (i train upper chest with more reps)
i will put another exercise in there maybe machine dips... i might even do some cable crossovers instead of butterfly machine working the cable from the upper position to middle...then low position... feeling a bit adventurous today... Grin

A bit of Ab work and maybe cross trainer.. see how the day goes...
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« Reply #1751 on: May 06, 2013, 06:02:01 AM »

sounds good Donny,,,chest/tri tonite i'll post...I hate declines I like dips chest and torso slight angled down.
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« Reply #1752 on: May 06, 2013, 09:01:08 AM »

sounds good Donny,,,chest/tri tonite i'll post...I hate declines I like dips chest and torso slight angled down.
I like both decline and dips I got results from dips chin on the chest for chest, head up works more triceps. Being rather tall the declines worked better than the Bench Press for me, I think it maybe a combination of a fly motion and a press in a way I kind of feel that when doing them.
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« Reply #1753 on: May 06, 2013, 09:04:49 AM »

I like both decline and dips I got results from dips chin on the chest for chest, head up works more triceps. Being rather tall the declines worked better than the Bench Press for me, I think it maybe a combination of a fly motion and a press in a way I kind of feel that when doing them.
71 PAGES AND COUNTING NICE DONNY,,,,MR N YEAH DIPS CHIN TO CHEST FOWARD TILT SLIGHTLY VERT GOOD,I AGREE I PAIR IT SOMETIMES WITH CABLE CROSSOVERS SUPER SET,,,
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« Reply #1754 on: May 06, 2013, 04:24:50 PM »

I have been in a board meeting all day. It is now almost 4:30 p.m. which is late for me to go to the gym....but, I gonna do it anyway, NO EXCUSES. I'll post up my workout when I get home or sometime later this evening.
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« Reply #1755 on: May 06, 2013, 05:52:30 PM »

PrimeMuscle

Does you wife have a caregiver when your away all day?
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« Reply #1756 on: May 06, 2013, 08:05:34 PM »

good chest workout great pump feeling stronger by the week ...healed almost 100 pct

fdb did 40/50/55/60/60 low reps on 60's its ok just feeling heavy weight again
seated hammer press x4 with drop
inc press x3
inc flye x2 felt good stretch no pain
cable crossover with pushups
tried some dips to check shoulder/back in that position 2 sets of 5 ok,,could not do 1 2 wks ago

tris
over head rope x3 with drop
pushdowns x3 with drop
tricep dip machine x3 with drop last set
2 set cable kick backs

abs
 chest pumped pic getting shelf look again in side chest ,,it was less full few wks ago lol,,,


* IMG2727.jpg (29.29 KB, 291x260 - viewed 74 times.)
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« Reply #1757 on: May 06, 2013, 08:56:06 PM »

good chest workout great pump feeling stronger by the week ...healed almost 100 pct

fdb did 40/50/55/60/60 low reps on 60's its ok just feeling heavy weight again
seated hammer press x4 with drop
inc press x3
inc flye x2 felt good stretch no pain
cable crossover with pushups
tried some dips to check shoulder/back in that position 2 sets of 5 ok,,could not do 1 2 wks ago

tris
over head rope x3 with drop
pushdowns x3 with drop
tricep dip machine x3 with drop last set
2 set cable kick backs

abs
 chest pumped pic getting shelf look again in side chest ,,it was less full few wks ago lol,,,



So Steve, what do you do in particular to get that "Shelf" look? I know I just started back lifting, but my chest is looking a lot like the great Arnold's of recent times, somewhat flat upper pecs and more pronounced lower pecs which I used to want, but now that I got them, I realize there needs to be a little bit of shelf above to support the look.

Currently, I am doing flat, incline and wide decline benches plus  incline pec deck and pullovers. When I get some courage, I'll snap a photo and post it for advice. Fortunately, I have no signs nor have I ever of gyno or old man boobies.

A young fellow asked if he could work in with me today on the cable rack. I was actually working arms, triceps and biceps. He was doing cable chest work using the lower cables. Having only done these using the upper cables and employing a kind of  "bear hug" movement, I wasn't sure what part of his chest he was working....lower and outer of course. I was flattered when he complimented me on how much weight I was using. Here I am feeling like such a novice, starting out with low weights.
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« Reply #1758 on: May 06, 2013, 09:16:37 PM »

Monday's workout: Arms (same routine as last Monday)

Weight 208 @ 5' 10-11"

Seated alternate dumbbell curls 4X10-4 @ 22.5 to 40 lbs. each
Triceps cable press down 4X10-8 @ 104 to 145 lbs.
Standing cable easy curl bar curls 3X6-4 @ 104 to 118 lbs.
Seated dumbbell overhead extensions 3X6-10 @ 40 to 60 lbs.
Nautilus multi-bicep curls 3X12-8 @ 55 to 75 lbs.
Triceps machine 3X12-8 @ 40 to 70 lbs.
Nautilus wrist curls 3X12-8 @ 70 to 90 lbs.
Standing cable reverse EZ-curl 3X8-6 @ 64 to 91 lbs.

Almost without exception I increased the weight at least 5 lbs. per set on each exercise, sometimes more. The interesting thing is that I felt like I could have kept going for awhile longer. I am concentrating on doing all my movements slowly, using strict form. Since I am only doing abs once a week, I am also concentrating on tightening my core during all the exercises.

I got a very late start today because I was in a meeting most of the day. It pleases me to realize I can be flexible when necessary.

This Monday was also my testosterone injection day, which might have something to do with my being really fired up. Another first for me today, the young fellow offered a "fist bump" when we were both done on the equipment. Having never done this before (being of the hand shaking generation), I hope I did it right.  Cheesy
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« Reply #1759 on: May 07, 2013, 12:48:27 AM »

nice workouts going on people... well i went for the cable crossovers yesterday....nice feeling in my chest today...now today i will pump up my back and i think some supersets. straight arm cable pulldowns for lats supersetted with some rowing.
http://www.youtube.com/watch?v=JuDXXXcGA-o
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« Reply #1760 on: May 07, 2013, 12:50:26 AM »

yeah...yeah i know you all know the exercise, no beginners on the Mature thread  Grin 
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« Reply #1761 on: May 07, 2013, 02:20:49 AM »

I am back.  I did a full recovery on my laptop and have internet, yay!  Its so werid to use these keys again and its different without auto thingy.   Grin
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« Reply #1762 on: May 07, 2013, 05:03:57 AM »

I am back.  I did a full recovery on my laptop and have internet, yay!  Its so werid to use these keys again and its different without auto thingy.   Grin
Cheesy...GLAD TO HAVE U BACK KAREN,,,,,JAY SNAP SOME PICS CHEST I WILL GIVE U SOME TIPS EVEN WITHOUT THE PIC  Wink...I HAVE A WIDE ARRAY OF CHEST EXERCISES I ROTATE,,I AM NOT A STRONG BENCHER PER SAY JUST GOOD PEC GENES,I CAN GROW ON HEAVY FLYES...
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« Reply #1763 on: May 07, 2013, 05:09:28 AM »

I am back.  I did a full recovery on my laptop and have internet, yay!  Its so werid to use these keys again and its different without auto thingy.   Grin
Welcome back
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« Reply #1764 on: May 07, 2013, 06:05:40 AM »

I am back.  I did a full recovery on my laptop and have internet, yay!  Its so werid to use these keys again and its different without auto thingy.   Grin
Baby Doll is back... Grin
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« Reply #1765 on: May 07, 2013, 06:16:16 AM »

Thank you Donny, mr nobody and Steve.  Grin I will be able to start posting up my workouts again.
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« Reply #1766 on: May 07, 2013, 01:11:37 PM »

I am back.  I did a full recovery on my laptop and have internet, yay!  Its so werid to use these keys again and its different without auto thingy.   Grin

Karen, does this mean that you fixed your laptop on your own? If so, good for you. If not, good for you for getting this taken care of.
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« Reply #1767 on: May 07, 2013, 01:28:08 PM »

Cheesy...GLAD TO HAVE U BACK KAREN,,,,,JAY SNAP SOME PICS CHEST I WILL GIVE U SOME TIPS EVEN WITHOUT THE PIC  Wink...I HAVE A WIDE ARRAY OF CHEST EXERCISES I ROTATE,,I AM NOT A STRONG BENCHER PER SAY JUST GOOD PEC GENES,I CAN GROW ON HEAVY FLYES...

I'll do that Steve. Maybe later today. Problem is I hate how I look in photographs. This makes it something of a chore taking them. But if I expect any feedback, I know this is what I should do. I can tell you how sorry my pecs are, but as they say a picture is worth a thousand words. -And I write too much most of the time anyway!  Smiley

One thing that interested me that the young fellow who was working in with me yesterday said was that he thought I should lighten up on the resistance and do more reps if I wanted to grow. I've always maintained that using the heaviest weight you can and still use strict movements was the way to go for size. I do see other muscular folks working with surprisingly light weights. Either way, I am going to stick with the routine I am doing for at least 8 weeks before I think about changes. I did consider doing a high volume - lower resistance week every so often just to keep my body guessing.

The one routine I did last week that didn't produce much results was Saturday's quads and calves. I was nervous about using too much weight after being off for so long. Now I think I must have gone too light because day two came and still there was no muscle soreness in my quads. Since I had already worked calves earlier in the week, I didn't expect this second workout of them to produces such dramatic results as the first one did, plus I did want to walk around looking like some freak for a day or two because they were so sore.

Week two is bound to be interesting. I increased the resistance while keeping the movement slow and well controlled when working arms yesterday. Aside for a slightly tight feeling in my upper arms, both triceps and biceps, it doesn't feel like I overworked them at all....and perhaps not enough.
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« Reply #1768 on: May 07, 2013, 02:19:53 PM »

I'll do that Steve. Maybe later today. Problem is I hate how I look in photographs. This makes it something of a chore taking them. But if I expect any feedback, I know this is what I should do. I can tell you how sorry my pecs are, but as they say a picture is worth a thousand words. -And I write too much most of the time anyway!  Smiley

One thing that interested me that the young fellow who was working in with me yesterday said was that he thought I should lighten up on the resistance and do more reps if I wanted to grow. I've always maintained that using the heaviest weight you can and still use strict movements was the way to go for size. I do see other muscular folks working with surprisingly light weights. Either way, I am going to stick with the routine I am doing for at least 8 weeks before I think about changes. I did consider doing a high volume - lower resistance week every so often just to keep my body guessing.

The one routine I did last week that didn't produce much results was Saturday's quads and calves. I was nervous about using too much weight after being off for so long. Now I think I must have gone too light because day two came and still there was no muscle soreness in my quads. Since I had already worked calves earlier in the week, I didn't expect this second workout of them to produces such dramatic results as the first one did, plus I did want to walk around looking like some freak for a day or two because they were so sore.

Week two is bound to be interesting. I increased the resistance while keeping the movement slow and well controlled when working arms yesterday. Aside for a slightly tight feeling in my upper arms, both triceps and biceps, it doesn't feel like I overworked them at all....and perhaps not enough.
I'LL CHECK IN LATER AND COMMENT ON THIS,,,
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« Reply #1769 on: May 07, 2013, 06:39:08 PM »

well jay everyone has some great bodyparts/some that need work/some that need a lot of work,,,it would be easy to say more reps/more volume/more exercises will do trick and maybe in the begginiing of attacking a weaker body part yes but when that ens u need to do something different or outside of the box.now u like low rep training thats fine if your chest say needs fine tuning do ir beginning week low rep /heavier weights,come back end of week and change exercise's and incorporate more cables/machines and do 12/15 reps with emphasis on squeezing the pecs.for me low reps for pecs 6/8 and some 10/12 with flyes cables but chest responds lower/heavier weight ,,now my delts are different higher reps and some supersets combo's work ,i do delts too heavy low reps i get nothing,tris i go heavy but high reps 10/15 ,,back heavy low reps mostly ,see every bodypart does not follow blueprint you want it too or imagine ,,u go by feel and follow it from there till u hit it right.good thing u have nothing to lose till the next workout and then u can change it up till it feels right,ur always getting something out of your workout,idea is to get the most out of the bodypart ur training and not the other muscles involved around,,like chest say pecs should carry brunt load and pump and tri's and fr delts should not be primary muscles getting worked/developed my training partner has this and has 'pancake'pecs do to it...
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« Reply #1770 on: May 07, 2013, 11:32:38 PM »

Karen, does this mean that you fixed your laptop on your own? If so, good for you. If not, good for you for getting this taken care of.
I did the recovery on my own but I had the help of someone long distance guide me and basically give me the confidence to do it.
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« Reply #1771 on: May 07, 2013, 11:38:45 PM »

I did the recovery on my own but I had the help of someone long distance guide me and basically give me the confidence to do it.

Well congratulations are in order then. A lot of people are plain afraid to mess with their computers. A little assist from someone with more experience to boost your confidence is a great choice. The next time your computer goes haywire, and it will because they all do sometimes, you will have just a little more knowledge and experience on how to get it up and running again.

My wife always calls me when something goes wrong. She doesn't want to touch the computer and with me around, she has not had to.
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« Reply #1772 on: May 07, 2013, 11:40:09 PM »

I did the recovery on my own but I had the help of someone long distance guide me and basically give me the confidence to do it.
booty if you ever need help on computers let me know that's what I do for a living. Are you getting back into training?
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« Reply #1773 on: May 08, 2013, 12:25:58 AM »

well jay everyone has some great bodyparts/some that need work/some that need a lot of work,,,it would be easy to say more reps/more volume/more exercises will do trick and maybe in the begginiing of attacking a weaker body part yes but when that ens u need to do something different or outside of the box.now u like low rep training thats fine if your chest say needs fine tuning do ir beginning week low rep /heavier weights,come back end of week and change exercise's and incorporate more cables/machines and do 12/15 reps with emphasis on squeezing the pecs.for me low reps for pecs 6/8 and some 10/12 with flyes cables but chest responds lower/heavier weight ,,now my delts are different higher reps and some supersets combo's work ,i do delts too heavy low reps i get nothing,tris i go heavy but high reps 10/15 ,,back heavy low reps mostly ,see every bodypart does not follow blueprint you want it too or imagine ,,u go by feel and follow it from there till u hit it right.good thing u have nothing to lose till the next workout and then u can change it up till it feels right,ur always getting something out of your workout,idea is to get the most out of the bodypart ur training and not the other muscles involved around,,like chest say pecs should carry brunt load and pump and tri's and fr delts should not be primary muscles getting worked/developed my training partner has this and has 'pancake'pecs do to it...

Thanks Steve,

This is all good advice. Basically you are saying get to know your body and how it responds to various routines. Not all muscles respond the same and not all people get the same results from the similar routines. I know this already, but it is good to be reminded of it.

It is probably too soon for me to know how my body is going to respond at this point in time because I only just got serious a week ago. Essentially, last week was a test run. In all likelihood, this whole month is going to be a test. I am making mental notes already, plus keeping accurate records. I am not measuring anything yet because I don't want to be discouraged by how far I've fallen. I can say that so far this week, I have increased the resistance on all exercises. Today I even increased a few reps beyond what the program calls for. I did this in response to how I was feeling as the routine went along.

Now lets get down to the nitty gritty. I did take a couple of photos in the locker room today which I am bravely going to post here. I was in my skivvies as I said I would be, but that's not really the point. It was a spur of the moment decision and that was just what I was wearing right then (at least they were clean).  Smiley Anyway, I think you can get a pretty good idea of what a mess I am right now. I did try to look as good as I could but I am hardly flexed. There needs to be something there to flex if I'm going to do that. OK here goes, he said while holding his breath.

Any constructive criticism or advice is welcome. When I weighed myself I was 207.5 and as I said I am now about 5'10 3/4". You'll notice the hump my spine has up near the neck. This is partly from having bad posture as a kid and party the result of degenerative disk disease (arthritis in the spine). I think I am stuck with it, unfortunately. I think the inch or so I've shrunk over the years is all tied up in that part of my spine. Fortunately, it does not cause me any discomfort.


* Jay_2 5-7-2013.jpg (114.18 KB, 361x753 - viewed 1106 times.)

* Jay 5-7-2013.jpg (44.58 KB, 541x960 - viewed 54 times.)
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« Reply #1774 on: May 08, 2013, 04:49:43 AM »

well jay everyone has some great bodyparts/some that need work/some that need a lot of work,,,it would be easy to say more reps/more volume/more exercises will do trick and maybe in the begginiing of attacking a weaker body part yes but when that ens u need to do something different or outside of the box.now u like low rep training thats fine if your chest say needs fine tuning do ir beginning week low rep /heavier weights,come back end of week and change exercise's and incorporate more cables/machines and do 12/15 reps with emphasis on squeezing the pecs.for me low reps for pecs 6/8 and some 10/12 with flyes cables but chest responds lower/heavier weight ,,now my delts are different higher reps and some supersets combo's work ,i do delts too heavy low reps i get nothing,tris i go heavy but high reps 10/15 ,,back heavy low reps mostly ,see every bodypart does not follow blueprint you want it too or imagine ,,u go by feel and follow it from there till u hit it right.good thing u have nothing to lose till the next workout and then u can change it up till it feels right,ur always getting something out of your workout,idea is to get the most out of the bodypart ur training and not the other muscles involved around,,like chest say pecs should carry brunt load and pump and tri's and fr delts should not be primary muscles getting worked/developed my training partner has this and has 'pancake'pecs do to it...
Excellent post
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