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Author Topic: The Mature thread  (Read 330452 times)
njflex
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« Reply #2600 on: July 02, 2013, 06:39:16 AM »

yes i have to agree...Steve you look solid in that Picture and considering you had an injury ..amazing low fat AND dense muscle. Now that is not easy and your Training and diet are spot on.
THANKS JAY/DONNY ....yeah still 15 lbs off dumbbell best ,i'm cool with it,,the supersetting chest workouts a month in are great ,,great pumps,my chest looks 'arnoldesque'lol, Cheesy,,pumped...Donny hooked me in to them SUPERSETS,,i do feel great,,weird how I conk out at 75 dbells after 6,that arm just tires in same point,,,so I drop them pick up 60's rep till gassed..diet wise I eat clean foods,5 meals some snacks non bbing type foods ,but then again bbers eat like crap most of the time in building stage 'they need to or feel need to'...
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« Reply #2601 on: July 03, 2013, 05:49:36 AM »

so today i superseted legs...

leg extensions 3x10-15 with
Smith machine squats 3x10-15

seated leg curls 3x10-15 with
stiff deadlifts (Dumbbells) 3x10-15

DB lunges 3x8 with
seated leg press 3x10-15

i finished off with a calf machine we have seated at an angle like donkey calf raises 4x15 doing lunges at the end with leg press worked very well as a superset... Grin
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« Reply #2602 on: July 03, 2013, 06:09:47 AM »

so today i superseted legs...

leg extensions 3x10-15 with
Smith machine squats 3x10-15

seated leg curls 3x10-15 with
stiff deadlifts (Dumbbells) 3x10-15

DB lunges 3x8 with
seated leg press 3x10-15

i finished off with a calf machine we have seated at an angle like donkey calf raises 4x15 doing lunges at the end with leg press worked very well as a superset... Grin
nice Donny,,i was off yesterday.took girls for real homemade icecream,i had cappuccino crunch on a cone good stuff,,,
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« Reply #2603 on: July 03, 2013, 12:30:33 PM »

nice Donny,,i was off yesterday.took girls for real homemade icecream,i had cappuccino crunch on a cone good stuff,,,
Thatīs great Steve... Grin i love ice cream...
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« Reply #2604 on: July 03, 2013, 02:06:53 PM »

nice Donny,,i was off yesterday.took girls for real homemade icecream,i had cappuccino crunch on a cone good stuff,,,

Ice cream is soothing to my throat these days. After almost two weeks of coughing my head off, my throat is pretty raw feeling. No gym yet.
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« Reply #2605 on: July 03, 2013, 02:11:10 PM »

Now I want some ice cream...but it's after 11pm and I'm in bed...I will resist going to my fridge.... Grin
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« Reply #2606 on: July 03, 2013, 07:38:59 PM »

good evening my ice cream eating amigo's

back attack...
pullups x3 12/12/12
bent over rows 135x12/185x10,195 x10,225 x8
low cable row 160x12,180x10,200x10
hammer pulldown side grip usually do underhanded 45 per side x10 mix up single armed and both arms,45 plus 25 per side x10,45 plus 25 and 10 per x 10
finished t bar row inner grip 2 plates x12,2 plates plus 25 x10,3 plates x10

lower back weighted hypers x3 x12

bi's
straight bar curls 65 x12,85 x10,95 x10
inc db curls 30 x10,35 x10,40 x8 drop to 30 8 more,,,
seated bi machine 2 sets close grip,, 2 sets outer
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« Reply #2607 on: July 03, 2013, 10:39:18 PM »

good evening my ice cream eating amigo's

back attack...
pullups x3 12/12/12
bent over rows 135x12/185x10,195 x10,225 x8
low cable row 160x12,180x10,200x10
hammer pulldown side grip usually do underhanded 45 per side x10 mix up single armed and both arms,45 plus 25 per side x10,45 plus 25 and 10 per x 10
finished t bar row inner grip 2 plates x12,2 plates plus 25 x10,3 plates x10

lower back weighted hypers x3 x12

bi's
straight bar curls 65 x12,85 x10,95 x10
inc db curls 30 x10,35 x10,40 x8 drop to 30 8 more,,,
seated bi machine 2 sets close grip,, 2 sets outer

Went to the doctor today. Now I am eating antibiotics which are making me feel like shit.
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« Reply #2608 on: July 04, 2013, 08:02:38 AM »

Went to the doctor today. Now I am eating antibiotics which are making me feel like shit.
Undecided...feel better jay,,,
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« Reply #2609 on: July 04, 2013, 08:20:02 AM »

delts 4th july here day off  went in morning

tri set pump,,,db press 45x10,side laterals 25 x10,bent laterals rear delt 25 x10,,,set 2 50 lb dbellsx10 other movements same wght,set 3 55 x10
weights same for other 2,,,
then did 2 set superset upright rows with front raises straight bar,used 70/80 lb premade curl bar for uprights ,and used 45 lb straight bar set 1 then set 2 did 55lb set ,,great pumps today

traps did old school 45 lb bar and did sets,135 x15,185x12,225x12,275x10 been a while since i did heavy duty real shrugs ,,i used to hit 315,
then did 2 sets on the chest machine turned arounfd handles to rear side for rear upper traps did 3 plates per side 12 or so reps Smiley,,,

calves 4 sets standing calf raises toes in,straight,out 24 rep sets....i do 8 reps per foot position just # i picked no reason ..

abs 6 sets hanging leg raises/side crunches 12 reps per side

forarms reverse cable curls x3/weighted rope rolls x3

workout was about 1 hr 20 minutes moved fast ,,,
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« Reply #2610 on: July 04, 2013, 09:47:15 AM »

delts 4th july here day off  went in morning

tri set pump,,,db press 45x10,side laterals 25 x10,bent laterals rear delt 25 x10,,,set 2 50 lb dbellsx10 other movements same wght,set 3 55 x10
weights same for other 2,,,
then did 2 set superset upright rows with front raises straight bar,used 70/80 lb premade curl bar for uprights ,and used 45 lb straight bar set 1 then set 2 did 55lb set ,,great pumps today

traps did old school 45 lb bar and did sets,135 x15,185x12,225x12,275x10 been a while since i did heavy duty real shrugs ,,i used to hit 315,
then did 2 sets on the chest machine turned arounfd handles to rear side for rear upper traps did 3 plates per side 12 or so reps Smiley,,,

calves 4 sets standing calf raises toes in,straight,out 24 rep sets....i do 8 reps per foot position just # i picked no reason ..

abs 6 sets hanging leg raises/side crunches 12 reps per side

forarms reverse cable curls x3/weighted rope rolls x3

workout was about 1 hr 20 minutes moved fast ,,,
Good drills Steve... Grin nice amount of work in there for 1 hour 20 .. i am amazed at some People who just stand around talking all the time in the Gym. yes get in there do it and out the Gym...

well i blasted my delts today...

Tri set...
Front raises 3x12
side raises 3x12
bent over laterals 3x12

so to finish off my Delts which were now "pre-exhausted" i did one arm standind Dumbbell presses 4x 10(per arm) and my other Hand Holding an upright. this is another exercise which you never see now. I just decided to do it.
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« Reply #2611 on: July 05, 2013, 03:57:38 AM »

My plan today for arms is to POF Training for my arms "the Position of Flexion Approach".. hitting the muscles in the Stretch,midrange,fully contracted Position. Sure we all know about Peak contraction and such but before i read Steve Holman's excellent book "home Gym Handbook" i never really thought about it. sure i did curls in diffrent variations and angles and knew about contraction ...it really is a powerful tool to use. can be used for any muscle Group.

Biceps:
Standing Barbell curl (midrange) 3x10
incline DB curls (Stretch) 3x10
concentration curls (contracted) 3x15

Triceps:
lying ez extensions (midrange) 3x12
one arm Overhead DB extensions (Stretch) 3x12
DB kickbacks (contracted) 3x12

I will go for Tri sets and will go for the Feeling rather than weight....
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« Reply #2612 on: July 05, 2013, 09:34:52 AM »

My plan today for arms is to POF Training for my arms "the Position of Flexion Approach".. hitting the muscles in the Stretch,midrange,fully contracted Position. Sure we all know about Peak contraction and such but before i read Steve Holman's excellent book "home Gym Handbook" i never really thought about it. sure i did curls in diffrent variations and angles and knew about contraction ...it really is a powerful tool to use. can be used for any muscle Group.

Biceps:
Standing Barbell curl (midrange) 3x10
incline DB curls (Stretch) 3x10
concentration curls (contracted) 3x15

Triceps:
lying ez extensions (midrange) 3x12
one arm Overhead DB extensions (Stretch) 3x12
DB kickbacks (contracted) 3x12

I will go for Tri sets and will go for the Feeling rather than weight....
nice ,,,,good pump there ..
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« Reply #2613 on: July 06, 2013, 06:10:26 AM »

Excellent work Donny, Steve and Jay.  Smiley
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« Reply #2614 on: July 06, 2013, 06:16:57 AM »

1 hour run outside  Cheesy
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njflex
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« Reply #2615 on: July 06, 2013, 07:03:41 AM »

Excellent work Donny, Steve and Jay.  Smiley
thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not Grin...
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« Reply #2616 on: July 06, 2013, 07:47:12 AM »

Today itīs a bit warm here....i will wait till later and go for a wee run in the woods Grin
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« Reply #2617 on: July 06, 2013, 08:16:45 AM »

Today itīs a bit warm here....i will wait till later and go for a wee run in the woods Grin
BLAZING IN NEW JERSEY,,
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« Reply #2618 on: July 06, 2013, 08:32:16 AM »

thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not Grin...
Its a troll Steve. 
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« Reply #2619 on: July 06, 2013, 08:55:23 AM »

Its a troll Steve. 
thanks for heads up Karen,,,caught me off guard Undecided...
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Donny
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« Reply #2620 on: July 06, 2013, 09:22:35 AM »

Its a troll Steve. 
100%
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Donny
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« Reply #2621 on: July 06, 2013, 11:54:14 AM »

Got bitten to death running in the woods...my head is full of bite spots... Huh
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« Reply #2622 on: July 06, 2013, 12:03:41 PM »

thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not Grin...

you're welcome hun. Definately not a troll. From some reason that lady is following me around the board. Lots of jealous people in this world, I just ignore them. But thank you! Cheesy Kiss 
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TightBody
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« Reply #2623 on: July 06, 2013, 12:04:24 PM »

Got bitten to death running in the woods...my head is full of bite spots... Huh

be careful donny, spider bites hurt. Cry
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TightBody
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« Reply #2624 on: July 06, 2013, 12:19:10 PM »

I've been doing a lot of cardio, i feel amazing. I sleep better and my diet is pretty clean.
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