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Author Topic: The Mature thread  (Read 386783 times)
Wez
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« Reply #3600 on: October 24, 2013, 11:38:45 AM »

Agreed Guys....I never go heavy anymore. On that note delts/traps......
60mg Var/4iu Seros

1-10-1 side laterals used 20s do 1rep then 2 then 3 up to 10 and then back down again....killer.
Smith machine presses with pins set at face level. 3X145x8
cable side laterals from behind 2 sets
Incline DB rear raises 3X40X10
rear cable crossover raises 3 x20
Smith machine shrugs 3X225X10

Tried the upright rows with cable Steve....major pain....left instead.
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Donny
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« Reply #3601 on: October 25, 2013, 06:51:30 AM »

Arms...

supersets...
Close grip bench press 3x6-10 with Close grip undergrip chins 3xmax
Fixed bar tricep extensions 3xmax with Barbell curls 3x6-10
kickbacks 3x10+ with seated dB concentration curls 3x10+

I like this move...


* 004.jpg (50.5 KB, 333x500 - viewed 95 times.)
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Wez
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« Reply #3602 on: October 25, 2013, 10:36:57 AM »

Arms
60mg Var/250mg EQ/250 Galenika Test/4iu Seros

wrist curls 3 sets
reverse curls 3 sets
pushdowns ss overhead extensions ss reverse pushdowns 3 sets
lying cable skull crushers 3 sets
dip machine 3 sets

alternate DB curls 3 sets
lying cable curls 3 sets
concentration curls 3 sets
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« Reply #3603 on: October 25, 2013, 11:18:56 AM »

delts
db press 45/55/60/65 drop back 45
side laterals 25/30/35
rear delt machine x3
front raises dumbell turned up like a hammer x3 30/35/40
2 sets wide uprights finish hits side delts

shrugs on chest press 2 plates per side x20,3x20,4 x12/5x12

forarms rollups weighted and reverse cable wrist curls

calves
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« Reply #3604 on: October 25, 2013, 11:21:51 AM »

solid workouts Brothers  Wink
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Wez
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« Reply #3605 on: October 25, 2013, 11:41:30 AM »

Thanks Donny....Is that a reverse grip bench in your picture? Ken
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« Reply #3606 on: October 25, 2013, 11:44:16 AM »

Thanks Donny....Is that a reverse grip bench in your picture? Ken
well that is Lee Priest in the pic.. overhand grip .(pronated)
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Wez
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« Reply #3607 on: October 25, 2013, 11:47:09 AM »

I see it now....put on my glasses Grin
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« Reply #3608 on: October 25, 2013, 11:48:43 AM »

I see it now....put on my glasses Grin
  Smiley great exercise,,,lee priest great bodybuilder
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Wez
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« Reply #3609 on: October 25, 2013, 11:53:18 AM »

  Smiley great exercise,,,lee priest great bodybuilder

Agreed on both counts!
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« Reply #3610 on: October 25, 2013, 12:03:30 PM »

Agreed on both counts!
Grin
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« Reply #3611 on: October 25, 2013, 10:53:47 PM »

Greatings all, long time ago that I posted here.
Here's my back/hams/bicep workout from yesterday.

-One arm pull downs, emphasis on the stretch
-One arm dumbbell rows, emphasis on the contraction
-Weighted hyperextensions, emphasis on the contraction, as a crossover between the lower back & hams.
-Leg curls, emphasis on the contraction
-Incline dumbbell curls with resistance bands
-Concentration curls, emphasis on the contraction
-Cardio, 1 hour walking outdoors

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Donny
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« Reply #3612 on: October 26, 2013, 01:56:51 AM »

Greatings all, long time ago that I posted here.
Here's my back/hams/bicep workout from yesterday.

-One arm pull downs, emphasis on the stretch
-One arm dumbbell rows, emphasis on the contraction
-Weighted hyperextensions, emphasis on the contraction, as a crossover between the lower back & hams.
-Leg curls, emphasis on the contraction
-Incline dumbbell curls with resistance bands
-Concentration curls, emphasis on the contraction
-Cardio, 1 hour walking outdoors


nice...incline curls i like too... Steve Reeves bicep builder
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Donny
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« Reply #3613 on: October 26, 2013, 02:01:55 AM »

this is also a good exercise... pic is a bit small Grin


* flat-bench-dumbbell-curl-ad.jpg (9.58 KB, 185x190 - viewed 66 times.)
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« Reply #3614 on: October 26, 2013, 09:23:29 AM »

legs and halloween costume shopping Tongue

quads
extensions x4 up to 235 sets 12
leg press 4 plates per side/5/6/7 12/12/10/10
squats 225/275/315/12/10/10
lunges up stairs 45 each hand up /down/up/down x2

hams
stiff legged dbells 55/65/75
lying leg curl 140/155/170 12/10/8

calves seated calf raise 2 45'sx20/3 plates x20/3.5 plates x15/3.5 plates x12
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« Reply #3615 on: October 26, 2013, 09:59:11 AM »

this is also a good exercise... pic is a bit small Grin


I've only did this version a few times before, so it's a good one for next time, thanks, gives a nice stretch.
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Wez
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« Reply #3616 on: October 28, 2013, 01:49:11 PM »

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets
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« Reply #3617 on: October 28, 2013, 02:11:01 PM »

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets
HOW DARE U...
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« Reply #3618 on: October 28, 2013, 07:57:06 PM »

chest
fdb press getting stronger close to norm 60/70/80/85/65 12/10/8/6/12
hammer mid/lower press 2 plates per side/2.5/3 plates 12/10/9
inc flyes 45/50/50
superset cablecrossovers with decline feet elevated pushups

tri's
dip machine 190/210/220
rope extensions x3
superset finish close grip with reverse pushdowns x3

abs

new pic eating a tad more /training a little heavier than summer ,still ripped a bit fuller look.


* IMG4216.jpg (33.83 KB, 266x313 - viewed 100 times.)
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Donny
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« Reply #3619 on: October 29, 2013, 02:22:27 AM »

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets
Looks great ! Grin
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Wez
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« Reply #3620 on: October 29, 2013, 12:34:16 PM »

A little off schedule so Back and Bis today

60mg Var/250 EQ/250 Galenika Test/4iu Seros

Wide Grip chins 3X10
Bent Barbell Rows 4X135X20
Seated medium grip pulley rows 3X10 160/180/200
Straight arm pulldowns 3X10
Wide Grip Chins 2X8

Hammer curls 35/40/45 by 10
EZ curl Preachers 25 on each side 3X8
Straight bar pulley curls seated 3 X10
One arm cable curls 2X10
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njflex
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« Reply #3621 on: October 29, 2013, 12:39:27 PM »

A little off schedule so Back and Bis today

60mg Var/250 EQ/250 Galenika Test/4iu Seros

Wide Grip chins 3X10
Bent Barbell Rows 4X135X20
Seated medium grip pulley rows 3X10 160/180/200
Straight arm pulldowns 3X10
Wide Grip Chins 2X8

Hammer curls 35/40/45 by 10
EZ curl Preachers 25 on each side 3X8
Straight bar pulley curls seated 3 X10
One arm cable curls 2X10
GOOD ONE,,GOOD PUMP I BET ON BENT ROWS AND REPS AT 20 ,I USUALLY GO HEAVY ON THOS 245X10
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« Reply #3622 on: October 29, 2013, 12:50:42 PM »

chest
fdb press getting stronger close to norm 60/70/80/85/65 12/10/8/6/12
hammer mid/lower press 2 plates per side/2.5/3 plates 12/10/9
inc flyes 45/50/50
superset cablecrossovers with decline feet elevated pushups

tri's
dip machine 190/210/220
rope extensions x3
superset finish close grip with reverse pushdowns x3

abs

new pic eating a tad more /training a little heavier than summer ,still ripped a bit fuller look.

Look fit as usual. Keep up the inspiration.

Just started week three of knee therapy yesterday. I still have a ways to go, but each day my gait gets a little better. I upped the weight on the leg press and calf raises to 3 plates with no problem. I also added 10 lbs. to seated leg curls so I am using 45 lbs. now. Wednesday I do my therapy exercises on my own and I'll add in single leg extensions with low weight.
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« Reply #3623 on: October 29, 2013, 12:55:09 PM »

Look fit as usual. Keep up the inspiration.

Just started week three of knee therapy yesterday. I still have a ways to go, but each day my gait gets a little better. I upped the weight on the leg press and calf raises to 3 plates with no problem. I also added 10 lbs. to seated leg curls so I am using 45 lbs. now. Wednesday I do my therapy exercises on my own and I'll add in single leg extensions with low weight.
NICE JAY KEEP IT GOING.NEED YOU HERE TRAINING AS MUCH AS GOSSIP AND OPINIONS ENTERTAINER.
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Donny
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« Reply #3624 on: October 29, 2013, 01:59:21 PM »

NICE JAY KEEP IT GOING.NEED YOU HERE TRAINING AS MUCH AS GOSSIP AND OPINIONS ENTERTAINER.
yes ...100%
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