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Donny
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« Reply #1850 on: May 14, 2013, 12:44:33 PM »

tonight will be bis and tris.....along with 20 minutes on the treadmill.



alternate db curls    4 sets


hammer strength preacher   4 sets


kneeling cable extensions   3 sets


machine dips   3 sets


lying db extensions  2 sets
looks great George...
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« Reply #1851 on: May 14, 2013, 01:49:56 PM »

Monday - Triceps, Biceps and Forearms:

Seated alternate dumbbell curls, 4X12-6 @ 22.5 to 40lbs
Cable triceps press downs, 4X12-8 @ 104 to 145
Standing cable EZ curls, 4X12-6 @ 77 to 118
Seated dumbbell triceps extensions, 3X10-8 @ 40 to 60
Nautilus multi biceps, 3X13-9 @ 55 to 75
Nautilus seated parallel triceps press downs, 3X15-10 @ 100 to 120 (similar movement to dips)
Nautilus wrist curls, 3X12-8 @ 70 to 90
Cable reverse EZ curls, 3X10-6 @ 64-91
Standing cable biceps pulls, 2X12-10 @ 22 to 37 each side

Ended up with a good pump and I could actually see that I have biceps. This is why I like the standing cable biceps curls.
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« Reply #1852 on: May 14, 2013, 01:54:10 PM »

Monday - Triceps, Biceps and Forearms:

Seated alternate dumbbell curls, 4X12-6 @ 22.5 to 40lbs
Cable triceps press downs, 4X12-8 @ 104 to 145
Standing cable EZ curls, 4X12-6 @ 77 to 118
Seated dumbbell triceps extensions, 3X10-8 @ 40 to 60
Nautilus multi biceps, 3X13-9 @ 55 to 75
Nautilus seated parallel triceps press downs, 3X15-10 @ 100 to 120 (similar movement to dips)
Nautilus wrist curls, 3X12-8 @ 70 to 90
Cable reverse EZ curls, 3X10-6 @ 64-91
Standing cable biceps pulls, 2X12-10 @ 22 to 37 each side

Ended up with a good pump and I could actually see that I have biceps. This is why I like the standing cable biceps curls.

I LIKE CABLE CURLS BOTTOM UP OR SIGLE ARM BOTTOM UP,I HATE THE VERSION I GET NOTHING FROM THEM WHEN U STAND AND STRETCH ARMS APART AND THEN PULL CABLES IN LIKE YOUR DOING A FDB POSE,,
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« Reply #1853 on: May 14, 2013, 02:01:11 PM »

Monday - Triceps, Biceps and Forearms:

Seated alternate dumbbell curls, 4X12-6 @ 22.5 to 40lbs
Cable triceps press downs, 4X12-8 @ 104 to 145
Standing cable EZ curls, 4X12-6 @ 77 to 118
Seated dumbbell triceps extensions, 3X10-8 @ 40 to 60
Nautilus multi biceps, 3X13-9 @ 55 to 75
Nautilus seated parallel triceps press downs, 3X15-10 @ 100 to 120 (similar movement to dips)
Nautilus wrist curls, 3X12-8 @ 70 to 90
Cable reverse EZ curls, 3X10-6 @ 64-91
Standing cable biceps pulls, 2X12-10 @ 22 to 37 each side

Ended up with a good pump and I could actually see that I have biceps. This is why I like the standing cable biceps curls.

How many of these sets were to failure Prime? Not being a ass but looks you are just doing a bunch sets what does that do = nothing. Why not do 100 on each exercise. You have to go to failure to progress there is no way you went to failure on all those sets maybe you just like training. I know you are older so maybe just the exercise is the reason not sure. But props for still training at your age.
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« Reply #1854 on: May 14, 2013, 06:31:56 PM »

How many of these sets were to failure Prime? Not being a ass but looks you are just doing a bunch sets what does that do = nothing. Why not do 100 on each exercise. You have to go to failure to progress there is no way you went to failure on all those sets maybe you just like training. I know you are older so maybe just the exercise is the reason not sure. But props for still training at your age.

Good point. The answer is none. I train alone, so going to failure might present a problem. My self defense is that I do train to near failure on some exercises. The fact is that this is only week three of me actually working out again after a long dry spell. I am still trying to get my "sea legs," as it were.

I have already modified this workout to include more sets and reps then it calls for. I done this routine before with low reps and high resistance with decent results for building mass in some areas. Currently I weigh around 208 @ 5'10.5". There is too much fat on my middle and elsewhere. More than anything, I lack definition. I eat healthy without being obsessive about it. Cardio bores me to tears. I'd run outside now that the weather is good, but whenever I run, I seem to end up with injuries so, I have stopped doing that.

I know, I know, this seems like I am just making a lot of fucking excuses and maybe I am. My main goal right now is to get back into a routine where training is a part of my daily life. I do want results but more than that, I just want to be hitting the gym each day instead of vegetating at home. I have no plans to enter a senior bodybuilding contest anytime soon.  Grin

Thanks for the feedback. It's all good stuff and I really appreciate it.
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« Reply #1855 on: May 14, 2013, 06:48:49 PM »

Good point. The answer is none. I train alone, so going to failure might present a problem. My self defense is that I do train to near failure on some exercises. The fact is that this is only week three of me actually working out again after a long dry spell. I am still trying to get my "sea legs," as it were.

I have already modified this workout to include more sets and reps then it calls for. I done this routine before with low reps and high resistance with decent results for building mass in some areas. Currently I weigh around 208 @ 5'10.5". There is too much fat on my middle and elsewhere. More than anything, I lack definition. I eat healthy without being obsessive about it. Cardio bores me to tears. I'd run outside now that the weather is good, but whenever I run, I seem to end up with injuries so, I have stopped doing that.

I know, I know, this seems like I am just making a lot of fucking excuses and maybe I am. My main goal right now is to get back into a routine where training is a part of my daily life. I do want results but more than that, I just want to be hitting the gym each day instead of vegetating at home. I have no plans to enter a senior bodybuilding contest anytime soon.  Grin

Thanks for the feedback. It's all good stuff and I really appreciate it.
Sorry Prime I wasn't being critical but just asking a question. I commend you on continuing training at your age and still in decent shape. I hate cardio as well lucky for me I have high metabolism so I never needed much of that just diet, before contests I just would fast walk in a park about 3 times a week it worked for me. I have only used a treadmill like twice in my life hated it. Continue the work man.
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« Reply #1856 on: May 14, 2013, 10:11:05 PM »

Sorry Prime I wasn't being critical but just asking a question. I commend you on continuing training at your age and still in decent shape. I hate cardio as well lucky for me I have high metabolism so I never needed much of that just diet, before contests I just would fast walk in a park about 3 times a week it worked for me. I have only used a treadmill like twice in my life hated it. Continue the work man.

Hey man, I am a big guy who can take and probably needs constructive criticism when it comes to my workout routines. I really appreciate that you took the time to analyze my current routine an offer your suggestions for improvement.

I thought some more about your question regarding working to failure. It isn't clear to me whether you think I should up the weight or the reps because either can get one to failure. One thing I try to accomplish is to be just shy of total exhaustion at the end of my routine. I think this helps me want to come back tomorrow to do some more.

In my dreams, I would love to be the most fit and amazingly built old dude, who could win a national masters bodybuilding contest. Some part of what motivates me is just this. But I am also a realist. I have never had the genetics to get to contest level. I am proud of myself for achieving what I have throughout my life in terms of physical fitness and the real reward is my really excellent health.

I am also a high energy person. For most of my life my metabolism was so fast that I could eat anything I wanted and still gaining weight was a problem. As most people age, their metabolism slows some. I am more conscious of what I eat today then ever before. Tonight's dinner was a lean 1/3 lb. hamburger, a cup of cottage cheese and a sliced tomato. I don't eat this clean all the time. In fact I just ate two harvest cookies from the local market. These days, I am relying on Costco's Premium protein drinks to insure I am getting enough protein each day. These drinks have but one gram of sugar, 160 calories and 30 grams of protein. Still, I have gained a pound or two in the last two weeks. When I work out, I always gain weight. When I veg out, I lose weight. I think my metabolism is screwed up!
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« Reply #1857 on: May 15, 2013, 12:16:29 AM »

Hey man, I am a big guy who can take and probably needs constructive criticism when it comes to my workout routines. I really appreciate that you took the time to analyze my current routine an offer your suggestions for improvement.

I thought some more about your question regarding working to failure. It isn't clear to me whether you think I should up the weight or the reps because either can get one to failure. One thing I try to accomplish is to be just shy of total exhaustion at the end of my routine. I think this helps me want to come back tomorrow to do some more.

In my dreams, I would love to be the most fit and amazingly built old dude, who could win a national masters bodybuilding contest. Some part of what motivates me is just this. But I am also a realist. I have never had the genetics to get to contest level. I am proud of myself for achieving what I have throughout my life in terms of physical fitness and the real reward is my really excellent health.

I am also a high energy person. For most of my life my metabolism was so fast that I could eat anything I wanted and still gaining weight was a problem. As most people age, their metabolism slows some. I am more conscious of what I eat today then ever before. Tonight's dinner was a lean 1/3 lb. hamburger, a cup of cottage cheese and a sliced tomato. I don't eat this clean all the time. In fact I just ate two harvest cookies from the local market. These days, I am relying on Costco's Premium protein drinks to insure I am getting enough protein each day. These drinks have but one gram of sugar, 160 calories and 30 grams of protein. Still, I have gained a pound or two in the last two weeks. When I work out, I always gain weight. When I veg out, I lose weight. I think my metabolism is screwed up!
Just looking at the arm workout I would suggest cutting back on the number of exercises to maybe two each for biceps and triceps and going with heavier weight and at least one set to failure on each up the intensity lower the volume . Diet seems ok with your metabolism.
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« Reply #1858 on: May 15, 2013, 01:09:30 AM »

I LIKE CABLE CURLS BOTTOM UP OR SIGLE ARM BOTTOM UP,I HATE THE VERSION I GET NOTHING FROM THEM WHEN U STAND AND STRETCH ARMS APART AND THEN PULL CABLES IN LIKE YOUR DOING A FDB POSE,,
yes i like them too steve... the other way standing up arms apart i find not very good.
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« Reply #1859 on: May 15, 2013, 01:12:32 AM »

Good point. The answer is none. I train alone, so going to failure might present a problem. My self defense is that I do train to near failure on some exercises. The fact is that this is only week three of me actually working out again after a long dry spell. I am still trying to get my "sea legs," as it were.

I have already modified this workout to include more sets and reps then it calls for. I done this routine before with low reps and high resistance with decent results for building mass in some areas. Currently I weigh around 208 @ 5'10.5". There is too much fat on my middle and elsewhere. More than anything, I lack definition. I eat healthy without being obsessive about it. Cardio bores me to tears. I'd run outside now that the weather is good, but whenever I run, I seem to end up with injuries so, I have stopped doing that.

I know, I know, this seems like I am just making a lot of fucking excuses and maybe I am. My main goal right now is to get back into a routine where training is a part of my daily life. I do want results but more than that, I just want to be hitting the gym each day instead of vegetating at home. I have no plans to enter a senior bodybuilding contest anytime soon.  Grin

Thanks for the feedback. It's all good stuff and I really appreciate it.
you do not need to train to failure to get results and you do not need to on every set. Bodybuilders like B Pearl did many sets and not to complete failure. I suspect this is the type of training you are doing Jay.
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« Reply #1860 on: May 15, 2013, 01:22:00 AM »

Sorry Prime I wasn't being critical but just asking a question. I commend you on continuing training at your age and still in decent shape. I hate cardio as well lucky for me I have high metabolism so I never needed much of that just diet, before contests I just would fast walk in a park about 3 times a week it worked for me. I have only used a treadmill like twice in my life hated it. Continue the work man.
well you are lucky .. i have always believed in doing cardio. If i eat correctly i stay lean but my condition will suffer without cardio. I think if people did an interval programme on a bike 2x a week for 30mins they would benefit greatly. treadmill is a chore for most and that is why i run outside.
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« Reply #1861 on: May 15, 2013, 01:32:14 AM »

well you are lucky .. i have always believed in doing cardio. If i eat correctly i stay lean but my condition will suffer without cardio. I think if people did an interval programme on a bike 2x a week for 30mins they would benefit greatly. treadmill is a chore for most and that is why i run outside.
Agreed. I have just always had a high metabolism never needed much cardio. I hate it but as you say when I do it its outdoors, treadmills suck.
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« Reply #1862 on: May 15, 2013, 02:34:15 AM »

Agreed. I have just always had a high metabolism never needed much cardio. I hate it but as you say when I do it its outdoors, treadmills suck.
yeah..lucky you.. i did 30 mins Interval on the bike yesterday, got my pumper working i can tell you.. i do like outdoors better. Just where i live winter can be fairly bad, i still run outside but when itīs icy you canīt really run proper. Today i will maybe go for a long fast walk then tommorrow another interval programme after shoulders and arms...
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« Reply #1863 on: May 15, 2013, 05:37:59 AM »

I walked indoors yesterday on the treadmill and should have done it outdoors instead.  It was so stuffy in the gym and when I walked outside to go to my car the fresh air was nice. 
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« Reply #1864 on: May 15, 2013, 08:35:55 AM »

I walked indoors yesterday on the treadmill and should have done it outdoors instead.  It was so stuffy in the gym and when I walked outside to go to my car the fresh air was nice. 
Yea thats ok but I think best to get out and do some fast walking easier on the joints and a good source of Vitamin D promotes calcium for the bones especially needed by women.
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« Reply #1865 on: May 15, 2013, 11:56:53 AM »

last night when i was training bis, i focused on the static hold.......man......what a burn!!

i used only 35 pound dumbbells.......but held the contraction for a good 2 seconds......makes a big difference.......i don't get that kind of deep burn in the muscle when i use say 50-55 pound dumbbells.


quality not quantity!!!


my 2 cents.
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« Reply #1866 on: May 15, 2013, 12:02:17 PM »

last night when i was training bis, i focused on the static hold.......man......what a burn!!

i used only 35 pound dumbbells.......but held the contraction for a good 2 seconds......makes a big difference.......i don't get that kind of deep burn in the muscle when i use say 50-55 pound dumbbells.


quality not quantity!!!


my 2 cents.
Isometrics/statics were used quite a few years ago and I agree it's a way to increase intensity but should not be used all the time but good to hear seems it might give you a boost.
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« Reply #1867 on: May 15, 2013, 12:14:24 PM »

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.
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« Reply #1868 on: May 15, 2013, 12:16:29 PM »

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.
Thats good cheating movements will cause injury.
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« Reply #1869 on: May 15, 2013, 01:09:55 PM »

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.

I think how I exercise is a good compromise. I apply the same principles one uses when using Nautilus machines, that is to keep the movement slow and controlled, even slower on the negative movement and with a short pause at the top of the movement. At least for me, the heavier the resistance, the quicker and less strict my movement becomes. At the point of near failure, the movement is sloppy but obviously not quick.

I must be doing something right for arms because my arms measured a smidge over 16" last night. They were 15.5" three weeks ago. Unfortunately, most of the increase seems to be in the triceps. There is no baseball biceps going on for me....more like a football.
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« Reply #1870 on: May 15, 2013, 01:17:47 PM »

Just looking at the arm workout I would suggest cutting back on the number of exercises to maybe two each for biceps and triceps and going with heavier weight and at least one set to failure on each up the intensity lower the volume . Diet seems ok with your metabolism.

I have considered that I might be overtraining my arms and possibly some other areas too. Some of my personality flaws are impatience and becoming easily bored. I do better changing things up rather then doing a lot of sets with one movement. I do plan to up the resistance when training arms gradually. One consideration is to up the weight and lower the resistance one week and than stay with the same resistance and increase the reps the next week or two. This way, I should be able to keep my muscles guessing.

My impatient nature is another reason I don't do well with indoor cardio, unless I set up a distraction, like some great tunes on my Nano.
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« Reply #1871 on: May 15, 2013, 01:27:20 PM »

Tuesday - Hamstrings and Calves:

Nautilus lying leg curls, 4X12-6 @ 55 to 85 lbs.
Standing calf raises, 4X8-15 @ 260 to 200
Nautilus seated leg curls, 3X12-8 @ 90 to 110
Calf raises on the leg press machine, 3X15-12 @ 185 to 235
Machine reverse hack squats, 4X12-6 @ machine weight to 270 added weight
Seated calf raises, 3X15-10 @ 45 to 90
Nautilus hip abduction, 3X15-10 @ 90 to 110
Nautilus hip adduction, 3X15-10 @ 110 to 130

I paid special attention to form on the reverse hack squats and I am feeling it today in a good way.
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« Reply #1872 on: May 15, 2013, 02:12:13 PM »

Yea thats ok but I think best to get out and do some fast walking easier on the joints and a good source of Vitamin D promotes calcium for the bones especially needed by women.

Cough cough....my bones don't need anymore vitamin D.  Since its coming into winter here I have been laying in the sun working on my tan.  But the last couple of days its been overcast and trying to rain and very humid.  I have got the ceiling fan on right now. 
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« Reply #1873 on: May 15, 2013, 02:23:49 PM »

Cough cough....my bones don't need anymore vitamin D.  Since its coming into winter here I have been laying in the sun working on my tan.  But the last couple of days its been overcast and trying to rain and very humid.  I have got the ceiling fan on right now. 
Seems the Rainy season is around the corner. Try to get outside when you can otherwise a damn treadmill. Do you have your own equipment or is it just going to the gym?
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« Reply #1874 on: May 15, 2013, 02:32:35 PM »

Seems the Rainy season is around the corner. Try to get outside when you can otherwise a damn treadmill. Do you have your own equipment or is it just going to the gym?
The rain is supose to have gone by now.  I don't have a treadmill..always wanted one though.  It would be very practical. 
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