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Author Topic: The Mature thread  (Read 289750 times)
Wez
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« Reply #3600 on: October 23, 2013, 02:12:47 PM »

Shoulders

Seated db press 4x10
Standing db side raises 4x10
Bent over raises 4x10
Upright rows two sets wide .two sets close grip 4x10

Man can't do upright rows anymore....miss them.
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« Reply #3601 on: October 23, 2013, 02:16:48 PM »

Man can't do upright rows anymore....miss them.
I stopped doing them for a while but seem able to do them again
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« Reply #3602 on: October 23, 2013, 02:24:16 PM »

Man can't do upright rows anymore....miss them.
DO THEM ON CABLE AND WITH CURL BAR Cheesy
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« Reply #3603 on: October 23, 2013, 02:40:44 PM »

DO THEM ON CABLE AND WITH CURL BAR Cheesy

I will try that tomorrow on delt day. Thanks Steve. Donny what changed? Anything or just the passing of time.
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« Reply #3604 on: October 24, 2013, 07:35:42 AM »

back day Grin
chins x3 last 2 sets weighted couple tens added sets 12,just started adding weight recently so a 45 could be in the mix soon,i like chins bodyweighted but I said to the guy I train with 'lets add some weight'
tbar row chest to pad x3 ..2 plates,2.5/3 plates 12/10/9
low cable row 180/195/210 10/10/10
REVERSE HAMMER PULLDOWNS x3 2 plates/2 plates and 10/2.5 plates .10/10/8
rope pulls stretch pull into waist open rope back x3 good finisher.almost like a standing pullover but in front of you.

weighted hypers x3

bi's
seated curl machine
db curls 35/40/40
seated hammers elboe to knee x3
2 sets premade curl bar 80/90

abs
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« Reply #3605 on: October 24, 2013, 07:44:45 AM »

I will try that tomorrow on delt day. Thanks Steve. Donny what changed? Anything or just the passing of time.
well maybe doing shrugs and laterals helped. I also did lots of rotar cuff Training. a combination really. Maybe i used bad form or too much weight.. I think with time and consistant laterals..side and rear( i believe i did too Little rear delt before just going on the "rows will work them Thing"). I also Deadlift harder now and it could also be a reason..  Grin
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« Reply #3606 on: October 24, 2013, 08:13:09 AM »

well maybe doing shrugs and laterals helped. I also did lots of rotar cuff Training. a combination really. Maybe i used bad form or too much weight.. I think with time and consistant laterals..side and rear( i believe i did too Little rear delt before just going on the "rows will work them Thing"). I also Deadlift harder now and it could also be a reason..  Grin

Same here I tore both supraspinatus tendons off and had them re-attached. It's been 7 years but still have issues. I agree rotator cuff work and rear delts.
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« Reply #3607 on: October 24, 2013, 08:24:38 AM »

Same here I tore both supraspinatus tendons off and had them re-attached. It's been 7 years but still have issues. I agree rotator cuff work and rear delts.
I think after years of heavy training you have to Train smart and Attention to Detail is more important.  The Shoulder is very complex and delicate. I Train with medium weights and never super heavy.
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« Reply #3608 on: October 24, 2013, 08:31:39 AM »

I think after years of heavy training you have to Train smart and Attention to Detail is more important.  The Shoulder is very complex and delicate. I Train with medium weights and never super heavy.
SHOULDER'S ARE PROBABLY MOST SUSEPTIBLE SP?TO INJURY DUE TO BEING USED TO DO EVERYTHING.
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« Reply #3609 on: October 24, 2013, 08:41:37 AM »

SHOULDER'S ARE PROBABLY MOST SUSEPTIBLE SP?TO INJURY DUE TO BEING USED TO DO EVERYTHING.
100% Steve
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« Reply #3610 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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« Reply #3611 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 87 times.)
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« Reply #3612 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 #3613 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 #3614 on: October 25, 2013, 11:21:51 AM »

solid workouts Brothers  Wink
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« Reply #3615 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 #3616 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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« Reply #3617 on: October 25, 2013, 11:47:09 AM »

I see it now....put on my glasses Grin
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« Reply #3618 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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« Reply #3619 on: October 25, 2013, 11:53:18 AM »

  Smiley great exercise,,,lee priest great bodybuilder

Agreed on both counts!
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« Reply #3620 on: October 25, 2013, 12:03:30 PM »

Agreed on both counts!
Grin
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« Reply #3621 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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« Reply #3622 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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« Reply #3623 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 63 times.)
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« Reply #3624 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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