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Author Topic: The Mature thread  (Read 297878 times)
DroppingPlates
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« Reply #3625 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 #3626 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 #3627 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 #3628 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 99 times.)
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Donny
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« Reply #3629 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 #3630 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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« Reply #3631 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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Primemuscle
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« Reply #3632 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 #3633 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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« Reply #3634 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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« Reply #3635 on: October 30, 2013, 02:04:02 AM »

Yesterday chest + back

Parallel Bar Dips 4xmax (bodyweight)
push ups using push up bars 4x max
Flat DB Flyes 3x10

Sternum chin ups 4xmax (bodyweight)
one arm DB rows 4x10
Close grip upright rows 3x8-10

I then went for a fast 45 min run. I think chest and back work well together, working at a fairly fast pace. I alternated Back and chest exercises superset style. I got all this done in about 1 hour,maybe less..( excluding the run)
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« Reply #3636 on: October 30, 2013, 04:57:24 AM »

Yesterday chest + back

Parallel Bar Dips 4xmax (bodyweight)
push ups using push up bars 4x max
Flat DB Flyes 3x10

Sternum chin ups 4xmax (bodyweight)
one arm DB rows 4x10
Close grip upright rows 3x8-10

I then went for a fast 45 min run. I think chest and back work well together, working at a fairly fast pace. I alternated Back and chest exercises superset style. I got all this done in about 1 hour,maybe less..( excluding the run)
WHERE'S YOUR PIC? Grin
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Wez
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« Reply #3637 on: October 30, 2013, 08:37:39 AM »

GOOD ONE,,GOOD PUMP I BET ON BENT ROWS AND REPS AT 20 ,I USUALLY GO HEAVY ON THOS 245X10

Been trying higher reps lately see what happens...getting nice and sore.
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« Reply #3638 on: October 30, 2013, 09:13:20 AM »

Been trying higher reps lately see what happens...getting nice and sore.
Cool I LIKE IT,MAYBE TONITE BACK NIGHT..
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Wez
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« Reply #3639 on: October 30, 2013, 03:31:39 PM »

Delts/traps/triceps

80mg Var/4iu Seros

Up and down rack lateral raises 10/20/30/40/30/20/10
Seated DB Presses 35/40/45/50X20
Rear delt cable crossovers 3X20
Pulls to the face 3X15
Combination front/side laterals  3X8

100 rep triceps 20 rope pushdown spread at bottom 20 rep rope pushdown straight 20 rep reverse pushdown ez bar
20 rep regular pushdown ez bar 20 rep rope overhead extensions whole thing twice

Dip machine drop sets 2 sets 3 drops each

static bar stretch ala Donny.....these are a bitch. 3 sets
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« Reply #3640 on: October 31, 2013, 08:29:38 AM »

back took a cue from wez on bent over rows hi reps
started chins wide grip x3 and weighted up to 25 lb plate added 15/12/12
bent overs wez style 135x20 ,185x15,185x15 nice usually go to 245 lighter nice pump
reverse hammer pulldowns sigle arm at a time 2 plates /2 plates added 10/2 plates and 10 and added 5
low cable rows 180/195/210
standing rope stretch and pull in to waist 'standing pullover'

weighted hypers x3

bi's
curls standar 45 lb bar,85x12/95x10/105x10 with a bit swing last 2  Grin
curls db 35/40/40
seated hammer concentration love these started month or so and they work x2
seated machine curls x2

abs
clocked in exzctly 1 hr on this .heavy,good pump,fast paced
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« Reply #3641 on: October 31, 2013, 09:48:54 AM »

Delts/traps/triceps

80mg Var/4iu Seros

Up and down rack lateral raises 10/20/30/40/30/20/10
Seated DB Presses 35/40/45/50X20
Rear delt cable crossovers 3X20
Pulls to the face 3X15
Combination front/side laterals  3X8

100 rep triceps 20 rope pushdown spread at bottom 20 rep rope pushdown straight 20 rep reverse pushdown ez bar
20 rep regular pushdown ez bar 20 rep rope overhead extensions whole thing twice

Dip machine drop sets 2 sets 3 drops each

static bar stretch ala Donny.....these are a bitch. 3 sets
hi hi...sometimes a Bitch is good... Grin
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« Reply #3642 on: October 31, 2013, 10:27:47 AM »

was funny last night, a guy came in the Gym from the US. He wanted to do a one off workout so we just let him. He wanted to pay but we just let him Train for free. He was staying in a local Hotel and on a work trip. he was happy to find an English speaking Person.
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« Reply #3643 on: October 31, 2013, 02:08:10 PM »

love his motovation
http://www.youtube.com/watch?v=ZEStniYlcUg
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Primemuscle
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« Reply #3644 on: October 31, 2013, 03:37:04 PM »

was funny last night, a guy came in the Gym from the US. He wanted to do a one off workout so we just let him. He wanted to pay but we just let him Train for free. He was staying in a local Hotel and on a work trip. he was happy to find an English speaking Person.

Nice move....I'd expect to have to pay. He'll probably remember this an talk up the gym to others.
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« Reply #3645 on: October 31, 2013, 04:06:50 PM »

Nice move....I'd expect to have to pay. He'll probably remember this an talk up the gym to others.
I always help English speaking People in the gym.
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Primemuscle
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« Reply #3646 on: October 31, 2013, 04:12:22 PM »

I always help English speaking People in the gym.

I'll remember to speak English when I am next in Germany....oh wait, that's the only language I am fluent in.  Grin
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« Reply #3647 on: October 31, 2013, 04:24:29 PM »

I'll remember to speak English when I am next in Germany....oh wait, that's the only language I am fluent in.  Grin
always wellcome Jay Grin
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« Reply #3648 on: October 31, 2013, 08:13:02 PM »

delts
front press x4 with last set drop
side lateral machine x4
rear bent cable for rea deltsx3
front raise with curl bar normalgrip/raise x3
wideuprights for side deltsx2

shrugs 225/315/315/315
2 sets x20 45 plate per hand squeeze up hold/stretch

calves 5 x standing calf raises

forarms wrist curl reverse wrist on knee x3
and weighted rope rollups x3
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« Reply #3649 on: November 01, 2013, 01:39:10 AM »

delts
front press x4 with last set drop
side lateral machine x4
rear bent cable for rea deltsx3
front raise with curl bar normalgrip/raise x3
wideuprights for side deltsx2

shrugs 225/315/315/315
2 sets x20 45 plate per hand squeeze up hold/stretch

calves 5 x standing calf raises

forarms wrist curl reverse wrist on knee x3
and weighted rope rollups x3
solid workout Steve.. said it loads of times but i wish i had your Determination to Train my lower arms. After deadlifts they are pumped up and upright rows do target them but you got the Mike Mentzer look. he once said he just squeezed the Dumbbell and Barbell rods when Training.. Shocked his lower arms were H U G E
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