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Author Topic: The Mature thread  (Read 385518 times)
Donny
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« Reply #4325 on: January 30, 2014, 09:21:25 AM »

BACK ATTACK..

HAMMER REVERSE PULLDOWNS...45 AND 25,2 PLATES AND 5,2 PLATES AND 10,2 PLATES AND 10/5..REPS 12/10/10/10
PAD TO CHEST T BAR WIDE GRIP 2 PLATES/2.5 PLATES/2.5 PLATES 10/10/10
LOW CABLE ROW WIDE BAR X3 150/165/180
TBAR ROW INNER GRIP 3 PLATES/3PLATES/3.5 SAME REPS RANDES SHOOT FOR 10
FINISHED CABLE ROPE PULLDOWNS TO WAIST X3 STRETCH AND SQUEEZE 'WEZ'LIKES THESE TOO  Cheesy

WEIGHTED HYPERS 45 PLATE X3X12

BI'S
CURL MACHINE X3
CURL STRAIGHT BAR 85/95/105 /105 DROP 85
HAMMERS ACROSS BODY DB 40/45/50

ABS
Steves workout----W I D E  Back  Grin
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Donny
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« Reply #4326 on: January 30, 2014, 09:25:40 AM »

i just did some cardio at home  Tabata style--

Tabata 1 jump rope
Tabata 2 star jumps
Tabata 3 Knee raises(running in place Hands palms down hip height, bringing each alternate knee high to hand
Tabata 4 full sit ups

got me working
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Wez
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« Reply #4327 on: January 30, 2014, 11:40:00 AM »

Arms race.......
3iu Seros/60mg T-bol

Smith machine JM press 4 sets
Smith machine drag curls 4 sets
Behind the neck rope extensions 4 sets
One arm cable concentration curls 3 sets
EZ curl pushdowns 3 sets
Hammer curls 3 sets
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« Reply #4328 on: January 31, 2014, 11:50:09 AM »

Arms race.......
3iu Seros/60mg T-bol

Smith machine JM press 4 sets
Smith machine drag curls 4 sets
Behind the neck rope extensions 4 sets
One arm cable concentration curls 3 sets
EZ curl pushdowns 3 sets
Hammer curls 3 sets
Drag curls are a very unique bicep exercise. Never done them in a Smith machine
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Wez
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« Reply #4329 on: January 31, 2014, 12:22:45 PM »

Drag curls are a very unique bicep exercise. Never done them in a Smith machine

Starting to really like these...Gironda drag curls on the Smith.
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« Reply #4330 on: January 31, 2014, 02:03:22 PM »

delts
dbpress40/ 50/55/60 -45 drop 6-8
side laterals ran rack 30/25/20/15 x2 fuking pumped
rear laterals bent over cable x3
front raise curl bar 60/60/70 pre made bar
rear lateral behind back cable x3

shrugs 225/275/295
db shrugs to sides 90/100

forearms

calves standing calf raise x3 3 toe positons 8 reps per 24 rep sets
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Wez
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« Reply #4331 on: January 31, 2014, 03:17:16 PM »

delts
dbpress40/ 50/55/60 -45 drop 6-8
side laterals ran rack 30/25/20/15 x2 fuking pumped
rear laterals bent over cable x3
front raise curl bar 60/60/70 pre made bar
rear lateral behind back cable x3

shrugs 225/275/295
db shrugs to sides 90/100

forearms

calves standing calf raise x3 3 toe positons 8 reps per 24 rep sets

We are going to re-name them Jersey drop laterals!
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« Reply #4332 on: January 31, 2014, 03:29:39 PM »

We are going to re-name them Jersey drop laterals!
what i like is Steves Attention to Detail. even in calves
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Wez
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« Reply #4333 on: January 31, 2014, 03:51:42 PM »

what i like is Steves Attention to Detail. even in calves

Agreed...that is why I freely admit stealing stuff!
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« Reply #4334 on: February 01, 2014, 11:26:02 AM »

wez's side drop laterals has worked well,they have rounded capped my delts a bit more.


* IMG4839.jpg (41.82 KB, 285x392 - viewed 57 times.)
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Wez
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« Reply #4335 on: February 01, 2014, 11:49:39 AM »

wez's side drop laterals has worked well,they have rounded capped my delts a bit more.

Yup! delts a poppin!
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« Reply #4336 on: February 01, 2014, 11:50:52 AM »

wez's side drop laterals has worked well,they have rounded capped my delts a bit more.
yes nice delts Steve...  Wink Looks like itīs working
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« Reply #4337 on: February 01, 2014, 08:25:50 PM »

leg day
leg press 4/5//6/7-5 ..plates 12/12/10/8-8 last set drop
hacks 3/4/5 plates per 12/10/10
walking lunges 80lb bar on back x2
extension x4 sets 12

hams
sldl w/bar 135/185/225/245
lying leg curls 'wes 'mentioned and i've done them like a '21'style for biceps same muscle type contaction wise ,did 'half reps top to middle then full reps as many or vice versa full to half its killer on hams ,,

calves

seated calf raise x4 3 plates squeeze 2 sec at top each rep and hold at stretch at bottom for 1
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« Reply #4338 on: February 02, 2014, 01:32:26 PM »

Today was a cardio Day. Rowing machine 15 mins Interval, cross Trainer 15 mins Interval. short hard workouts.
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« Reply #4339 on: February 02, 2014, 01:39:37 PM »

Chest and Biceps

3iu Seros/100 Tren Ace/ Mast P 50/T-bol 60

Flat bench 135X20 185X12 225X6X3
Incline DB Press 60X10X3
Incline DB flies 35X10X3
Hammer Decline 3 sets
Cable Crossovers 2X15

Bicep cable curls behind head 5 sets
DB Preacher curls 2 sets 45X10
Machine one arm preachers 2X12
High pulley forearm curls 3X15
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« Reply #4340 on: February 02, 2014, 03:21:35 PM »

Chest and Biceps

3iu Seros/100 Tren Ace/ Mast P 50/T-bol 60

Flat bench 135X20 185X12 225X6X3
Incline DB Press 60X10X3
Incline DB flies 35X10X3
Hammer Decline 3 sets
Cable Crossovers 2X15

Bicep cable curls behind head 5 sets
DB Preacher curls 2 sets 45X10
Machine one arm preachers 2X12
High pulley forearm curls 3X15
nice Wez.
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Wez
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« Reply #4341 on: February 02, 2014, 03:23:04 PM »

youquote author=Donny link=topic=447319.msg7309079#msg7309079 date=1391379695]
 nice Wez.
[/quote]

Thank you
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Donny
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« Reply #4342 on: February 02, 2014, 03:26:37 PM »

going to have to invest in some micro plates so i can Progress on the Bench. donīt have them in the gym either. 5x5 i like and it works well .
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« Reply #4343 on: February 02, 2014, 03:28:40 PM »

youquote author=Donny link=topic=447319.msg7309079#msg7309079 date=1391379695]
 nice Wez.


Thank you
wellcome Wez
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« Reply #4344 on: February 02, 2014, 08:34:40 PM »

I've been slowly working around a cough that has been wearing me out.

Light cardio, stretching, and weights when I am able.
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« Reply #4345 on: February 03, 2014, 06:46:19 AM »

WEZ PROVING GOOD WORKOUTS NOT BIG WEIGHT OR TRYING TO GO OVER WHAT THE BODY NEEDS TO GET IN SHAPE/BIG.
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« Reply #4346 on: February 03, 2014, 07:09:04 AM »

WEZ PROVING GOOD WORKOUTS NOT BIG WEIGHT OR TRYING TO GO OVER WHAT THE BODY NEEDS TO GET IN SHAPE/BIG.

My days of heavy weight are over Steve. But I look better now so I am good with that. There was a point when I stopped competing in PL due to shoulder surgery that lifting light weights was depressing. Now I have a whole new outlook and worry more about the pump and exhausting the muscle. Plus...I can sleep at night.
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« Reply #4347 on: February 03, 2014, 08:16:44 AM »

My days of heavy weight are over Steve. But I look better now so I am good with that. There was a point when I stopped competing in PL due to shoulder surgery that lifting light weights was depressing. Now I have a whole new outlook and worry more about the pump and exhausting the muscle. Plus...I can sleep at night.
X2 I GO BACK AND FORTH WITH IT AS WELL MEANING PUSHING HARDER THAN SOMETIMES NEED TO AT THIS POINT ,SO I PULL BACK THROTTLE A BIT.I LIKE A GOOD PUMP AND THE LOOK IT BRINGS TO THE MUSCLE OVER TIME..
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Wez
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« Reply #4348 on: February 03, 2014, 08:18:58 AM »

X2 I GO BACK AND FORTH WITH IT AS WELL MEANING PUSHING HARDER THAN SOMETIMES NEED TO AT THIS POINT ,SO I PULL BACK THROTTLE A BIT.I LIKE A GOOD PUMP AND THE LOOK IT BRINGS TO THE MUSCLE OVER TIME..

End of sermon!
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Donny
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« Reply #4349 on: February 03, 2014, 08:37:55 AM »

you got to Train for your Body and not against it.
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