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Author Topic: The Mature thread  (Read 387018 times)
njflex
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« Reply #3275 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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« Reply #3276 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 #3277 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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« Reply #3278 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 #3279 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 #3280 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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« Reply #3281 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 #3282 on: September 02, 2013, 02:39:11 PM »

Nice
thanx big ken..
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Donny
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« Reply #3283 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 #3284 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 #3285 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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« Reply #3286 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 #3287 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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« Reply #3288 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 #3289 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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« Reply #3290 on: September 05, 2013, 05:15:18 AM »

back/bi/abs..

hammer pulldowns reverse x4 plate +25,2 plates,2 plates and 25,and repeat last set .reps 12/10/10/8/8
hammer seated row usually do not use this one ....2 plates x10/2 plates and 25 x10,2 plates and 25 x8
t bar row reverse grip 3 plates x12/3.5 plates x10,3.5 and ten for 10,drop set 2 plates for 20 finish
standup pulldown/pullover with cable x3

weighted hypers

bi's
seated curl machine x3
alt bicep db curls,30/35/40
curls premade bar 70/80/80 drop to 60 last set
 
abs
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Donny
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« Reply #3291 on: September 05, 2013, 10:32:23 AM »

back/bi/abs..

hammer pulldowns reverse x4 plate +25,2 plates,2 plates and 25,and repeat last set .reps 12/10/10/8/8
hammer seated row usually do not use this one ....2 plates x10/2 plates and 25 x10,2 plates and 25 x8
t bar row reverse grip 3 plates x12/3.5 plates x10,3.5 and ten for 10,drop set 2 plates for 20 finish
standup pulldown/pullover with cable x3

weighted hypers

bi's
seated curl machine x3
alt bicep db curls,30/35/40
curls premade bar 70/80/80 drop to 60 last set
 
abs
Nice one big Steve..... Smiley so today i hit legs...

leg extensions 3x10-15
seated leg curls 3x10-15
seated leg press 4x10
Smith machine squats 3x10,8,8
adduction 2x10
abduction 2x10
45 degree hyperextensions 3x15
calf machine 4x15

wanted to do legs tomorrow but was running past the gym and thought what the hell my legs are warm now so i blasted them...lol  i felt it on the Smith machine squats though... Grin I like the seated adduction machine too...just threw some extras in there..
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« Reply #3292 on: September 05, 2013, 10:35:02 AM »

good workout Donny,i have been trying to get to those add/abductor machines there good to add on .
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« Reply #3293 on: September 05, 2013, 10:38:07 AM »

nice,,,leg press nice weights.

Thanks Steve...hobbling around today though

Delts/Traps...4iu Seros/250 Galenika Test Depo/150NPP

DB Laterals 10X30 20X20 30X12 40X9 drop set 40/30/20/10
Smith machine Presses 135X15 160X10 185X8
DB rear delt laterals 30X15 35X12 40X10
rear delt cable crossovers 2X25
DB shrugs 60X20 70X15 80X12 90X10 50X20
Shoulder press machine 3X10  
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njflex
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« Reply #3294 on: September 05, 2013, 10:44:04 AM »

Thanks Steve...hobbling around today though

Delts/Traps...4iu Seros/250 Galenika Test Depo/150NPP

DB Laterals 10X30 20X20 30X12 40X9 drop set 40/30/20/10
Smith machine Presses 135X15 160X10 185X8
DB rear delt laterals 30X15 35X12 40X10
rear delt cable crossovers 2X25
DB shrugs 60X20 70X15 80X12 90X10 50X20
Shoulder press machine 3X10  
how big are u?are weights are almost identical reps/weight on what I've seen.
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« Reply #3295 on: September 05, 2013, 12:15:54 PM »

how big are u?are weights are almost identical reps/weight on what I've seen.

5'10" 205
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njflex
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« Reply #3296 on: September 05, 2013, 01:23:33 PM »

5'10" 205
NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.
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Wez
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« Reply #3297 on: September 05, 2013, 02:04:01 PM »

NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.
[/quote

Nice....I need to get down to about 190 to be where I want to be.
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njflex
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« Reply #3298 on: September 05, 2013, 02:41:02 PM »

NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.
[/quote

Nice....I need to get down to about 190 to be where I want to be.
COOL,,I POST PICS HERE TIME TO TIME ,I HAVE A PIC FROM WK AGO 'SHREDDED'
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njflex
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« Reply #3299 on: September 05, 2013, 07:29:18 PM »

delts
enjoying ken's delt regimine been copying some latley.

started side delt raises pump style 15x10,20 x20,25x15,30x12 last set drops 35 x8-25x8-20x10-15x10 smoked...
fr raises x3 25/30/35 sets 10 .single arm and mixed with both hands
rear peck deck raises x4
behind neck smith x3
2 sets cable behind back raises

shrugs 225x12/275x12/275 x12
rear shrugs x2 on hammer chest machine 3 plates x15/4 plates x15

forarms

calves 5 sets standing calf raise
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