Getbig Bodybuilding, Figure and Fitness Forums
July 31, 2014, 03:22:01 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Calendar Login Register  
Pages: 1 ... 146 147 [148] 149 150 ... 215   Go Down
  Print  
Author Topic: The Mature thread  (Read 263518 times)
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 8105



View Profile WWW
« Reply #3675 on: November 03, 2013, 05:56:03 AM »

This Looks good stuff..load of old School stuff
http://rippeder.com/
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3676 on: November 03, 2013, 09:01:45 AM »

Happy Sunday Gentlemen!

80mg Var/4iu Seros

Cable Crossovers with pause squeeze 5 sets
Hammer Incline 4 sets up to 3 plates per side
Hammer Wide Decline 3 sets up to 4 plates per side
Pec Dek 3 sets with pause squeeze


Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3677 on: November 03, 2013, 10:02:58 AM »

happy sun wez and crew  Cheesy

leg day Tongue
leg press plate and 3 plates per as warmup then 5 plates x12/6 plates x12/7x10
hack squats 3 platws x10/4 x10/5 x10
walking lunges 50 lb db's x2
leg extensions 205/220/220 x12

hams
dbell stiff legged 60/70/85
seated leg curls 189/195/210

calves leg press 2 plates x20/2.5 x20,3 plates x20,3 plates x20
Report to moderator   Logged

$
DroppingPlates
Getbig V
*****
Gender: Male
Posts: 27798


Where are my brave brothers and sisters?


View Profile WWW
« Reply #3678 on: November 03, 2013, 10:06:06 AM »

Happy Sunday Gentlemen!

80mg Var/4iu Seros

Cable Crossovers with pause squeeze 5 sets
Hammer Incline 4 sets up to 3 plates per side
Hammer Wide Decline 3 sets up to 4 plates per side
Pec Dek 3 sets with pause squeeze


Like Dorian used to say: "squeezzzzzzzze", good job!
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3679 on: November 03, 2013, 03:55:25 PM »

Like Dorian used to say: "squeezzzzzzzze", good job!

Thanks...been trying to slow everything up and squeeze and pause. Whole nother ballgame.
Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 8105



View Profile WWW
« Reply #3680 on: November 04, 2013, 02:32:30 AM »

 Dips 4xmax
 Decline flys 4x10
 Incline DB press 4x10
 Incline flys 4x10

30 mins Interval cardio and abs. enjoyed decline flys today not done then for a while.
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3681 on: November 04, 2013, 01:03:06 PM »

Back day folks
80mg Var/250 EQ/300 Sustanon/4iu Seros

Wide Grip Chins 4X10
V-grip pulldowns  3X10
Incline DB Rows 3X15
Seated pulley rows with rope 2X10
Straight arm pulldowns 2X15
Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3682 on: November 04, 2013, 01:05:58 PM »

Back day folks
80mg Var/250 EQ/300 Sustanon/4iu Seros

Wide Grip Chins 4X10
V-grip pulldowns  3X10
Incline DB Rows 3X15
Seated pulley rows with rope 2X10
Straight arm pulldowns 2X15
I DO SAME AMOUNT SET 12/15 BIG BODYPART
Report to moderator   Logged

$
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3683 on: November 04, 2013, 04:35:01 PM »

I DO SAME AMOUNT SET 12/15 BIG BODYPART

Great minds..........
Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3684 on: November 04, 2013, 08:45:21 PM »

chest
fdb 60/70/80/85 drop to 65
inc dbell..60/65/70
cable crossovers x3
hammer chest press x3 2 plates worked to 3 plates per side 12/10/10
weighted dips x3 last set bodyweight ,used some 10's and and 35 plate

tri's
pushdowns x4 130/140/150/160 set 12/12/10/10
overhead rope extensions x3
reverse pushdowns back to pAd x3
2 sets finish dip machine

abs
Report to moderator   Logged

$
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3685 on: November 05, 2013, 09:49:54 AM »

erms
80mg Var/4iu Seros

Rope pushdowns ss cable curls 3 sets
Smith close grips ss alternate DB curls  3 sets
French Press ss machine preachers 3 sets
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3686 on: November 06, 2013, 12:33:01 PM »

Legs/Abs day

80mg Var/250 Galenika Test/250 EQ/ 4iu Seros

Rope crunches 5X25
One leg Leg Press 6X10
Leg Ext 3X20
Leg Curls 3X20
Calves on Leg Press 3X25
Seated Calves 3X10 super slow

Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 8105



View Profile WWW
« Reply #3687 on: November 06, 2013, 01:13:22 PM »

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3688 on: November 06, 2013, 02:52:56 PM »

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max


Beautiful in it's simplicity.
Report to moderator   Logged
DroppingPlates
Getbig V
*****
Gender: Male
Posts: 27798


Where are my brave brothers and sisters?


View Profile WWW
« Reply #3689 on: November 06, 2013, 04:24:43 PM »

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max

Pre exhaustion helped Evan Centopani to bring up his chest. I should give this technique a serious try..
Do you mean the horizontal leg press? Some people like to favor the horizontal version, others the vertical one. I prefer the last one, though my gym has a poor one from Technogym with a small platform.
Report to moderator   Logged
Primemuscle
Getbig V
*****
Gender: Male
Posts: 9716


Be honest...


View Profile
« Reply #3690 on: November 06, 2013, 05:22:20 PM »

Physical therapy routine:
Leg press, 2 sets of 15 with 4 plates, superset with 2 sets of 15 reps calf raises. Then 2 sets of 15 reps seated leg curls.

15 minutes on the recumbent bicycle and 5 minutes on the elliptical.

Loads of stretches, massage, ultra-sound and tens unit with ice.

This was a two hour session. Leg feels pretty good.
Report to moderator   Logged
DroppingPlates
Getbig V
*****
Gender: Male
Posts: 27798


Where are my brave brothers and sisters?


View Profile WWW
« Reply #3691 on: November 06, 2013, 06:30:50 PM »

Why the physical therapy, Jay? (I don't follow this thread from day to day)
Have you ever tried foam rolls?
Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3692 on: November 06, 2013, 08:54:08 PM »

back
wide grip chins weighted set one bodyweight x15,added 2 tens x12/3 tens x12
tbar row 2 plates x12/2.5 x12/3plates x10/3.5 plates x10
low cable rows x3 180/200/210 x10
reverse hammer pulldown x3 2plates x10/2plates and 10 x10/2 plates and 2 tens x10
finished 2 x 1 arm db rows 85/90's

weighted hypersx3

bi's
barbell curl45 lb bar 65 x12/85x10/105x10
db curls 35/40/40
seated concentration curls hammer grip 30/35
cable rope up curls x2

abs

postworkout bowl choc cheerios /large scoop whey with water Tongue, Grin
2 slices ezekial bread nutella
apple
Report to moderator   Logged

$
Primemuscle
Getbig V
*****
Gender: Male
Posts: 9716


Be honest...


View Profile
« Reply #3693 on: November 06, 2013, 09:41:44 PM »

Why the physical therapy, Jay? (I don't follow this thread from day to day)
Have you ever tried foam rolls?

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.
Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3694 on: November 07, 2013, 06:12:03 AM »

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.
KEEP IT UP JAY...
Report to moderator   Logged

$
DroppingPlates
Getbig V
*****
Gender: Male
Posts: 27798


Where are my brave brothers and sisters?


View Profile WWW
« Reply #3695 on: November 07, 2013, 10:01:30 AM »

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.

It's good to hear that the recovery process goes well, but damn, it takes time.
Recently, I had some knee and ankle problems due some interval training sessions in a park (walks alternated with sprints), so I was forced to do this type of cardio in the gym on a stationary bike, not my favorite place for cardio, lol.
Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 8105



View Profile WWW
« Reply #3696 on: November 07, 2013, 10:55:04 AM »

KEEP IT UP JAY...
best wishes from us all here..never give up  Smiley
Report to moderator   Logged
Wez
Getbig IV
****
Gender: Male
Posts: 1114



View Profile
« Reply #3697 on: November 07, 2013, 11:31:04 AM »

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow
Report to moderator   Logged
njflex
Getbig V
*****
Gender: Male
Posts: 19041


team guido


View Profile
« Reply #3698 on: November 07, 2013, 11:34:52 AM »

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow
nice doing delts tonite might cop a few of these.. Grin
Report to moderator   Logged

$
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 8105



View Profile WWW
« Reply #3699 on: November 07, 2013, 11:37:38 AM »

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow
I like the rear delt/side delt work before pressing...nice Smiley
Report to moderator   Logged
Pages: 1 ... 146 147 [148] 149 150 ... 215   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!