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Donny
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« Reply #3275 on: August 29, 2013, 12:41:12 AM »

Happy birthday Jay
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Primemuscle
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« Reply #3276 on: August 29, 2013, 12:36:50 PM »

Had a great birthday yesterday. I even took my lazy ass to the gym and worked quads and calves. Compared to August 5, when I last worked them, this work out went well and today I am not hobbling around like I broke my leg. Lightened the load on all the quad exercises, particularly hack squats which I did using machine weight only. Usually, I add at least 180 lbs. I did manage 600 lbs. added weight on the leg press for 8 reps, working up in resistance from machine weight at 25 reps in 6 sets. On the leg extension, I topped out at 155 lbs. for 10 reps.

Dinner at P.F. Changs was great and far too expensive. We had deep fried green beans and pork dumplings for appetizers. I had a rum colada which was not great. My entrée was Kung Pow scallops, which is basically lots of scallops cooked with peanuts and hot peppers. This was served with brown rice. Since it was my birthday, I had desert on the house. I had a key lime bar, which was kind of like key lime pie without the crust. I drank Sake with dinner and coffee with desert. Some of my dinner is in the fridge because I couldn't eat it all.

My daughter and family ordered two arrangements from Edible Arrangements. These a basically fresh fruit dipped in chocolate and confections, http://www.ediblearrangements.com/. There was a message on the phone when we got home from dinner with my kids and grandkids singing happy birthday. So all in all, I had a great day. I expect a card or cards from my son and family within a week or so. He never sends anything on time. We will probably Skype with them on Sunday.
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« Reply #3277 on: August 29, 2013, 12:56:38 PM »

Shoulders/Traps Day...4iu Seros pre-workout

Smith machine front presses 4 sets
Side Laterals 2 sets plus two drop sets
Cable rear delts 4 sets
incline one arm laterals 3 sets
smith machine shrugs 4 sets drop on last.
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« Reply #3278 on: August 29, 2013, 01:37:56 PM »

Shoulders/Traps Day...4iu Seros pre-workout

Smith machine front presses 4 sets
Side Laterals 2 sets plus two drop sets
Cable rear delts 4 sets
incline one arm laterals 3 sets
smith machine shrugs 4 sets drop on last.
I DO VERY CLOSE TO THIS WORKOUT DUDE,,,
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Wez
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« Reply #3279 on: August 29, 2013, 01:43:31 PM »

I DO VERY CLOSE TO THIS WORKOUT DUDE,,,

Cool...it's been a while since I did the one arm incline laterals....old school!
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« Reply #3280 on: August 29, 2013, 08:01:10 PM »

moved some body parts around working 10 hr days,hospital visits'wife and baby come home fri morning'4 day stay.

delts
db press x4 50/55/60 with drop back to 50
side laterals ran rack 2x,, 30/25/20/15 sets 10
front raise x3 25/20/40
cable bent laterals rear delt x3
finished 2 sets cable behind back


shrugs front 225/275/275
2x behind back shrug on hammer chest press

bi's
padded curl machine x3
db alt curls x3 35/40/40
barbell curlsx4

calves standing calf x5
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Donny
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« Reply #3281 on: August 30, 2013, 01:58:19 AM »

moved some body parts around working 10 hr days,hospital visits'wife and baby come home fri morning'4 day stay.

delts
db press x4 50/55/60 with drop back to 50
side laterals ran rack 2x,, 30/25/20/15 sets 10
front raise x3 25/20/40
cable bent laterals rear delt x3
finished 2 sets cable behind back


shrugs front 225/275/275
2x behind back shrug on hammer chest press

bi's
padded curl machine x3
db alt curls x3 35/40/40
barbell curlsx4

calves standing calf x5
sometimes it´s good for a small Change....Keep pumpin Steve  Grin I will do my legs today...
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« Reply #3282 on: August 30, 2013, 05:41:50 AM »

sometimes it´s good for a small Change....Keep pumpin Steve  Grin I will do my legs today...
yeah donny,isually do back/bi been awhile so bi/delt was actually pretty good,great pump on bi's.run the rack side laterals last 2 delt workouts give's wicked pump,kbordner got me thinking again,,,
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Donny
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« Reply #3283 on: August 31, 2013, 11:23:52 AM »

yeah donny,isually do back/bi been awhile so bi/delt was actually pretty good,great pump on bi's.run the rack side laterals last 2 delt workouts give's wicked pump,kbordner got me thinking again,,,
Yeah....running the rack....like it Brother Steve....  i always work for a good pump too in my Cannonball Delts... Grin
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« Reply #3284 on: August 31, 2013, 02:14:53 PM »

yeah donny,isually do back/bi been awhile so bi/delt was actually pretty good,great pump on bi's.run the rack side laterals last 2 delt workouts give's wicked pump,kbordner got me thinking again,,,

Hey Steve I do them almost every delt workout. It's Ken BTW.

Friday arms again.....4iu Seros/250 Galenika Test Depo/150NPP

one arm reverse pushdowns ss w smith machine curls 3 sets
DB extensions on the floor with pause on floor ss w cable preacher curls 3 sets
straight bar pushdowns ss w overhead rope curls 4 sets
dip machine ss w concentration cable curls 3 sets
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« Reply #3285 on: August 31, 2013, 07:16:15 PM »

ken good as well ..glad you stuck.

legs working on a sore right knee don't know origin feel like 'jay'but i still can train and heavy but i'm getting nervous.

warmed up extensions 175/190/205/220/235/250 all 12 reps sets
hack squats 3 plates/4 plates/5 plates/5.5. 12/10/10/8
leg press 5 plates/ 6pl/7 pl
lunges up steps with 45 pl per hand x2

hams
lying leg curls x3
seated leg curl x3

calves
seated calf raise x3
standing x3
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Primemuscle
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« Reply #3286 on: August 31, 2013, 11:20:57 PM »

ken good as well ..glad you stuck.

legs working on a sore right knee don't know origin feel like 'jay'but i still can train and heavy but i'm getting nervous.

warmed up extensions 175/190/205/220/235/250 all 12 reps sets
hack squats 3 plates/4 plates/5 plates/5.5. 12/10/10/8
leg press 5 plates/ 6pl/7 pl
lunges up steps with 45 pl per hand x2

hams
lying leg curls x3
seated leg curl x3

calves
seated calf raise x3
standing x3

If you can comfortably do leg extensions with this weight, you probably won't do any harm to your knee. Just keep your movements smooth and slow, no jerking at all. One thing I have been doing is working one leg at a time on extensions so that my left leg isn't picking up the slack for the compromised right leg.

Hack squats were the one exercise that had me really concerned last Wednesday when I did them. Just getting through the movement and going fairly low felt like a real accomplishment to me. The most I can do these with under better circumstances is 4 plates. Whatever I did worked though because my quads are still tender. It is a good feeling.

I am hoping most of the leg pain I have is a result of my limping around on it, thus using the muscles and tendons differently then normal. It is almost ridiculous, but I feel like I have to force myself to walk normal....thinking heal toe, heal toe as I go. One thing is for sure, there is no swagger in my walk at the moment.  Grin
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« Reply #3287 on: September 02, 2013, 08:44:42 AM »

Sunday....chest....4iu Seros/250 Galenika Test/150 NPP

Smith machine inclines....6 sets last two drop sets 245/195/145/95
Hammer chest press 4 sets last set drop 4 drops
Cable crossovers from low pulley 3 sets

Monday- back 4iu Seros

Wide grip pulldowns 4 sets
Reverse grip pulldowns 3 sets
Wide straight arm pulldowns 3 sets
One arm pulley rows 3 sets
Reverse grip barbell rows 3 sets
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Donny
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« Reply #3288 on: September 02, 2013, 09:55:29 AM »

chest..... Grin

flat barbell press 3x6-10
flat bench flys 3x10
Incline Barbell press 3x6-10
incline flys 3x10

1x max push ups wth bars.
Hanging knee raises with ankle weights 3x15

I then did a 45 min run and got piss wet through because it rained... Grin
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« Reply #3289 on: September 02, 2013, 10:37:28 AM »

chest..... Grin

flat barbell press 3x6-10
flat bench flys 3x10
Incline Barbell press 3x6-10
incline flys 3x10

1x max push ups wth bars.
Hanging knee raises with ankle weights 3x15

I then did a 45 min run and got piss wet through because it rained... Grin

Supposed to rain here today too. So far the sun is still out though. Not sure what time the gym closes today since it is Labor Day in the States. The leg has been feeling pretty good for a couple of days now. I am almost walking like a normal human being.
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« Reply #3290 on: September 02, 2013, 10:44:22 AM »

chest/tri/abs

inc db press 60/65/70 12/10/8
flat db press turned in at top palms face on top portion 60/65/65 10/8/8/
hammer lower press seated 2 plates/2plates and 25 x2 sets 10
inc flyes 40/45/45
dips x3 12-13

tri's
pusdowns x4
seated extension machine x3
dip machine tri x3
hi rope pushowns kick at the bottom x3

abs
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Wez
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« Reply #3291 on: September 02, 2013, 11:39:07 AM »

chest/tri/abs

inc db press 60/65/70 12/10/8
flat db press turned in at top palms face on top portion 60/65/65 10/8/8/
hammer lower press seated 2 plates/2plates and 25 x2 sets 10
inc flyes 40/45/45
dips x3 12-13

tri's
pusdowns x4
seated extension machine x3
dip machine tri x3
hi rope pushowns kick at the bottom x3

abs

Nice
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« Reply #3292 on: September 02, 2013, 02:39:11 PM »

Nice
thanx big ken..
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Donny
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« Reply #3293 on: September 03, 2013, 02:08:55 AM »

Back...

3x max chins
one arm db rows 4x10
Deadlifts 3x5

crunches 3x max.
might just hit the rowing machine tonight after work Wink
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« Reply #3294 on: September 03, 2013, 02:19:31 PM »

delts and bis:


reverse cable flyes   4 sets

side laterals   4 sets

smith machine shoulder presses  3 sets

db shrugs   3 sets


concentration curls   5 sets

precor machine curls   5 sets
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« Reply #3295 on: September 03, 2013, 03:01:44 PM »

What's up fellow old dudes...arm day...
4iu Seros/250mg Galenika Test Depo/150mg NPP

rope pushdowns 4 sets
incline high rope cable curls 4 sets
smith machine close grips 135X20 185X15 225X10 275X6
preacher cable curls 2 sets close grip 2 sets wide grip
reverse grip pushdowns 4 sets
reverse ez curl 4 sets
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Donny
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« Reply #3296 on: September 04, 2013, 11:01:50 PM »

delts and bis:


reverse cable flyes   4 sets

side laterals   4 sets

smith machine shoulder presses  3 sets

db shrugs   3 sets


concentration curls   5 sets

precor machine curls   5 sets

nice workout... bet your Biceps were pumped to the max after that....lol I like it!!
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« Reply #3297 on: September 04, 2013, 11:04:56 PM »

Scheduling called me today and scheduled my knee surgery for Friday. This doesn't give me much time to get anxious about it. My knee felt like crap all day, so I am really looking forward to getting it fixed.
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Wez
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« Reply #3298 on: September 05, 2013, 04:40:58 AM »

Wed.....Legs

4iu Seros pre-workout....my shoulders are finally feeling better.

leg curls ss leg extensions 5 sets
leg presses 5 sets 6 plates/8 plates/10 plates/12 plates/14 plates
standing calves ss seated calves 3 sets
kneeling rope abs ss leg raises 4 sets
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« Reply #3299 on: September 05, 2013, 04:51:53 AM »

Wed.....Legs

4iu Seros pre-workout....my shoulders are finally feeling better.

leg curls ss leg extensions 5 sets
leg presses 5 sets 6 plates/8 plates/10 plates/12 plates/14 plates
standing calves ss seated calves 3 sets
kneeling rope abs ss leg raises 4 sets
nice,,,leg press nice weights.
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