Getbig Bodybuilding, Figure and Fitness Forums
December 18, 2014, 08:14:52 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: 1 ... 146 147 [148] 149 150 ... 251   Go Down
  Print  
Author Topic: The Mature thread  (Read 407043 times)
Wez
Getbig IV
****
Gender: Male
Posts: 1152



« Reply #3675 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: 1152



« Reply #3676 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: 9537



WWW
« Reply #3677 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: 1152



« Reply #3678 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: 30903


Where are my brave brothers and sisters?


WWW
« Reply #3679 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: 10821


Be honest...


« Reply #3680 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: 30903


Where are my brave brothers and sisters?


WWW
« Reply #3681 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
Competitors
Getbig V
*****
Gender: Male
Posts: 20415


team guido


« Reply #3682 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: 10821


Be honest...


« Reply #3683 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
Competitors
Getbig V
*****
Gender: Male
Posts: 20415


team guido


« Reply #3684 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: 30903


Where are my brave brothers and sisters?


WWW
« Reply #3685 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: 9537



WWW
« Reply #3686 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: 1152



« Reply #3687 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
Competitors
Getbig V
*****
Gender: Male
Posts: 20415


team guido


« Reply #3688 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: 9537



WWW
« Reply #3689 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
Wez
Getbig IV
****
Gender: Male
Posts: 1152



« Reply #3690 on: November 07, 2013, 11:46:10 AM »

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 20415


team guido


« Reply #3691 on: November 07, 2013, 11:56:11 AM »

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken
I AGREE laterals heavy/light/drops/reps I try it all,i get nothing from heavy pressing,my delts have come around to be a good bodypart,i was more or less all chest in that area .
Report to moderator   Logged

$
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 9537



WWW
« Reply #3692 on: November 07, 2013, 12:00:04 PM »

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken
I know a few People who swear by hitting rear delts first. Hitting the side delts like you do will really pre exhaust before pressing and will allow less weight by pressing which saves your Joints. your workout i like. I like to sometimes tri set front,side,rear lateral raises and then press. now that burns  Wink
Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 9537



WWW
« Reply #3693 on: November 07, 2013, 12:03:40 PM »

I AGREE laterals heavy/light/drops/reps I try it all,i get nothing from heavy pressing,my delts have come around to be a good bodypart,i was more or less all chest in that area .
yes Steve, the shoulders get hit all the time also very hard with chest... for you laterals were just the icing on the Cake..lol
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 20415


team guido


« Reply #3694 on: November 07, 2013, 12:08:54 PM »

yes Steve, the shoulders get hit all the time also very hard with chest... for you laterals were just the icing on the Cake..lol
I needed rounder/fuller delts so I attacked them and still trained chest the same but the delts filled in around upper chest area,i still like having good chest its the most powerfull other than quads bodypart,
Report to moderator   Logged

$
Mr Nobody
Getbig V
*****
Posts: 40328


Falcon gives us new knowledge every single day.


« Reply #3695 on: November 07, 2013, 12:29:56 PM »

I farted then looked around and I was taller by a foot over a Mexican but he looked tall before I stood up confusion ruling.
Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 9537



WWW
« Reply #3696 on: November 07, 2013, 12:33:23 PM »

I farted then looked around and I was taller by a foot over a Mexican but he looked tall before I stood up confusion ruling.
go and Play with the kids
Report to moderator   Logged
Mr Nobody
Getbig V
*****
Posts: 40328


Falcon gives us new knowledge every single day.


« Reply #3697 on: November 07, 2013, 12:37:20 PM »

go and Play with the kids
Did you lift today?
Report to moderator   Logged
Donny
Competitors II
Getbig V
******
Gender: Male
Posts: 9537



WWW
« Reply #3698 on: November 07, 2013, 12:40:51 PM »

Did you lift today?
grow up  Huh
Report to moderator   Logged
Primemuscle
Getbig V
*****
Gender: Male
Posts: 10821


Be honest...


« Reply #3699 on: November 07, 2013, 04:05:55 PM »

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.

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.
Report to moderator   Logged
Pages: 1 ... 146 147 [148] 149 150 ... 251   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.20 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!