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Author Topic: The Mature thread  (Read 323980 times)
DroppingPlates
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« Reply #3775 on: November 19, 2013, 07:52:33 AM »

chest
fdb press 60/75/80/85/ 12/10/9/6
inc press 165/185/...then195/175/155/135 drop wez style..
inc flyes 40/50/55-8 then 40 drop
dips weighted x2 25 lb plate hanging
hammer lying press x2 x12

tris
pushdowns x4
rope extensions over head x3
close grip bench x3
db extensions lying x2

abs

In most gyms, Monday seems "National Chest Day"...

Chest:
Decline DB press, emphasis on the stretch
Incline DB upward flye with bands, emphasis on the contraction
DB pull-over, emphasis on the stretch

Triceps:
Incline DB extension with both arms, emphasis on the stretch
DB kick-backs with bands, emphasis on the contraction

Quads:
Squats with bands, emphasis on the stretch
Single leg extensions, emphasis on the contraction
Adductor machine, emphasis on the contraction

Fore arms:
Reverse cable wrist curls, thx Njflex for the inspiration Wink

Cardio:
1 hour walking outdoors
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Wez
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« Reply #3776 on: November 19, 2013, 07:55:33 AM »

In most gyms, Monday seems "National Chest Day"...

Chest:
Decline DB press, emphasis on the stretch
Incline DB upward flye with bands, emphasis on the contraction
DB pull-over, emphasis on the stretch

Triceps:
Incline DB extension with both arms, emphasis on the stretch
DB kick-backs with bands, emphasis on the contraction

Quads:
Squats with bands, emphasis on the stretch
Single leg extensions, emphasis on the contraction
Adductor machine, emphasis on the contraction

Fore arms:
Reverse cable wrist curls, thx Njflex for the inspiration Wink

Cardio:
1 hour walking outdoors

Man, I haven't done pullovers in a while. Time to throw them back in.
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DroppingPlates
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« Reply #3777 on: November 19, 2013, 08:09:11 AM »

Man, I haven't done pullovers in a while. Time to throw them back in.

I've reincluded this exercise a few weeks back. The resistance comes from a different direction which makes it a unique movement. I pause for 1-2 secs at the bottom and stop once the DB is above my forehead, just to keep tension on the chest. I believe that a slow/moderate rep speed is best.
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« Reply #3778 on: November 19, 2013, 09:03:50 AM »

D.P. THANKS AND YEAH REVERSE WRIST CURLS ARE GREAT,,,ME /WEZ ITS FUN TO BORROW SOME STUFF WE DO KNOCK AROUND IDEAS,DONNY HAS SOME GREAT ROUTINES/EXERCISES.ITS FUN HERE Smiley
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Wez
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« Reply #3779 on: November 19, 2013, 12:25:27 PM »

Arm Day
4iu Seros/60mg Var

Close Grip hammer incline 4 sets
rope cable French press 4 sets
one arm extensions on the pulldown side of the hammer incline ( like a JM press) 4 sets
one arm cable extensions 3 sets

Barbell smith machine curls 3 sets
2 arm cable curls ( like double bi pose) 3 sets
hammer curls 3 sets
machine preacher curls 2 sets
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« Reply #3780 on: November 20, 2013, 10:34:27 AM »

Arm Day
4iu Seros/60mg Var

Close Grip hammer incline 4 sets
rope cable French press 4 sets
one arm extensions on the pulldown side of the hammer incline ( like a JM press) 4 sets
one arm cable extensions 3 sets

Barbell smith machine curls 3 sets
2 arm cable curls ( like double bi pose) 3 sets
hammer curls 3 sets
machine preacher curls 2 sets
never done curls on a Smith machine.. is that not a bit awkward??
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« Reply #3781 on: November 20, 2013, 10:34:36 AM »

Legs/Abs

4iu Seros/60mg Var/375mg EQ

Rope pulldown abs 5 sets
Standing calves 3 sets
Seated calves 3 sets

Leg Press warm up then drop sets 6 plates each side down to 1 plate 100 reps
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« Reply #3782 on: November 20, 2013, 10:35:48 AM »

never done curls on a Smith machine.. is that not a bit awkward??

I drag it right up the front like the old Gironda drag curls..it forces the elbows back....weird but effective.
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« Reply #3783 on: November 20, 2013, 10:41:10 AM »

I drag it right up the front like the old Gironda drag curls..it forces the elbows back....weird but effective.
ah ...yes Drag curls....nice move Grin
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« Reply #3784 on: November 20, 2013, 10:44:20 AM »

I worked shoulders+ arms today

Barbell press 4x8-10
side laterals 4x10-12
Bent over laterals 4x10-12 (resting forehead on an incline bench)

BB strict curls 5x10 Superset with
Incline ez bar extensions 5x10

reverse crunches 3x max
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Wez
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« Reply #3785 on: November 20, 2013, 11:40:40 AM »

I worked shoulders+ arms today

Barbell press 4x8-10
side laterals 4x10-12
Bent over laterals 4x10-12 (resting forehead on an incline bench)

BB strict curls 5x10 Superset with
Incline ez bar extensions 5x10

reverse crunches 3x max

Your workouts make me happy.
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« Reply #3786 on: November 20, 2013, 11:41:47 AM »

Your workouts make me happy.
Grin,, Cool
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« Reply #3787 on: November 20, 2013, 11:43:17 AM »

Your workouts make me happy.
really why ? very simple i know.
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Wez
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« Reply #3788 on: November 20, 2013, 11:44:44 AM »

really why ? very simple i know.

There is beauty in pure function. Sometimes simple is just better.
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« Reply #3789 on: November 20, 2013, 11:48:04 AM »

There is beauty in pure function. Sometimes simple is just better.
I just get the Job done. 5 strict sets of curls work my biceps enough. When i work back i do chins supinated and Sternum chins. These are the best Bicep builders i know.
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« Reply #3790 on: November 20, 2013, 11:52:43 AM »

EVERYONE HERE PUTS IN THE 'WORK'FOR RESULTS WHETHER IT'S STRENGHT,FEELING OF WELL BEING,VANITY 'I WILL TAKE THAT ONE LOL...
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Donny
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« Reply #3791 on: November 20, 2013, 11:54:35 AM »

EVERYONE HERE PUTS IN THE 'WORK'FOR RESULTS WHETHER IT'S STRENGHT,FEELING OF WELL BEING,VANITY 'I WILL TAKE THAT ONE LOL...
The Mature thread is rolling  Grin
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Wez
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« Reply #3792 on: November 20, 2013, 12:01:15 PM »

Old Guys Rule!
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DroppingPlates
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« Reply #3793 on: November 20, 2013, 12:31:01 PM »

Old Guys Rule!

I'm still a puppy here (41)
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« Reply #3794 on: November 20, 2013, 12:34:39 PM »

I'm still a puppy here (41)
ME TOO 45..
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Wez
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« Reply #3795 on: November 20, 2013, 12:36:44 PM »

I'm still a puppy here (41)

Damn I have a daughter that's 36......ahh...who cares....hormone keep me young.
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« Reply #3796 on: November 20, 2013, 12:57:53 PM »

well i feel great at 47. never felt better. Keep my flexibility, cardio, red and White muscle fibres twitching Wink Grin
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DroppingPlates
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« Reply #3797 on: November 20, 2013, 01:45:38 PM »

Damn I have a daughter that's 36......ahh...who cares....hormone keep me young.

Is she single? Ah, never mind Grin
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« Reply #3798 on: November 20, 2013, 02:02:38 PM »

Is she single? Ah, never mind Grin
36 is a good Age.. mature
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Wez
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« Reply #3799 on: November 20, 2013, 02:09:54 PM »

Is she single? Ah, never mind Grin

NO.......married for 13 years and I have a 12 year old Grandson and I knew someone would say thyat Grin
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