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Author Topic: The Mature thread  (Read 409334 times)
Donny
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« Reply #3625 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 #3626 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 #3627 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 #3628 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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« Reply #3629 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 #3630 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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Donny
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« Reply #3631 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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Donny
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« Reply #3632 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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Donny
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« Reply #3633 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 #3634 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 #3635 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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« Reply #3636 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 #3637 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 #3638 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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Donny
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« Reply #3639 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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« Reply #3640 on: November 01, 2013, 04:52:12 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

Love your workouts Steve....will steal freely from them Grin
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Donny
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« Reply #3641 on: November 01, 2013, 04:55:16 AM »

Steve would make a great mod on here Wink
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« Reply #3642 on: November 01, 2013, 05:06:35 AM »

thanks for the love Kiss..
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Donny
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« Reply #3643 on: November 01, 2013, 05:17:26 AM »

thanks for the love Kiss..
now steady on...People will talk... Grin
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« Reply #3644 on: November 01, 2013, 05:28:15 AM »

now steady on...People will talk... Grin
THIS ISN'T G/O BOARD NOW Wink
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« Reply #3645 on: November 01, 2013, 10:55:20 AM »

Arms and calves
80mg Var/4iu Seros

Smith machine curls 3X25
one arm pushdowns 3X25
Alternate DB curls 3X10
Overhead cable extensions 3X15
Standing concentration curls 3X12
Rope pushdowns w pause 3X12

Standing calves slow reps 5X8
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« Reply #3646 on: November 01, 2013, 11:00:19 AM »

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors
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Donny
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« Reply #3647 on: November 01, 2013, 11:02:44 AM »

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors
Zercher squats...golden Oldie ...nice
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njflex
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« Reply #3648 on: November 01, 2013, 11:06:18 AM »

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors
NICE DUDE...I DO LEG PRESSES AND SQUATS AT TIMES AND AT BOTTOM PORTION SIT/STICK HOLD AND THEN PRESS IT FATIGUES THE MUSCLE AND PUMP IS GRAND.
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njflex
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« Reply #3649 on: November 01, 2013, 11:07:01 AM »

Arms and calves
80mg Var/4iu Seros

Smith machine curls 3X25
one arm pushdowns 3X25
Alternate DB curls 3X10
Overhead cable extensions 3X15
Standing concentration curls 3X12
Rope pushdowns w pause 3X12

Standing calves slow reps 5X8

SMITH MACHINE CURLS ???NEVER TRIED...
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