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Author Topic: The Mature thread  (Read 287746 times)
njflex
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« Reply #4325 on: January 28, 2014, 09:25:35 AM »

CHEST

FDB PRESS 60/70/80/80-60  12/10/8/6-6
INC PRESS DB 60/60/60 I USUALLY HIT 70'S NOT TODAY 10/8/8
HAMMER PRESSE SEATED LOWER /MID CHEST 2/2.5/3 PLATES PER 12/10/10
DIPS WEIGHTED 25 LB PLATE X12/35 LB X10/45LB X8
CABLE CROSSOVERS X3
FLYE IN X2 FINISH X12

TRIS
OVERHEAD EXTENSIONS STRAIGHT BAR X3
TRI PUSHDOWNS X3 130/140/150/160 12/12/10/10
REVERSE PUSHWNS UNDERHAND GRIP X3 100/110/120 10/10/10
KICK BACKS DB 20/25 SETS 12

ABS
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« Reply #4326 on: January 28, 2014, 11:53:19 AM »

Back and Triceps
3iu Seros/60mg T-bol

Pull downs with strap 4 sets
Barbell Rows 3 sets
Seated pulley row 3 sets
One arm cable rows 3 sets
Underhand cable rows 3 sets

Smith machine JM Press 4 sets
Behind the neck rope extensions 3 sets
EZ curl pushdowns 4 sets

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« Reply #4327 on: January 28, 2014, 10:52:00 PM »

BACK:

LAT PULLDOWNS   3 SETS

ONE ARM CABLE ROWS  3 SETS

MACHINE CLOSE GRIP PULLDOWNS  3 SETS

PARTIAL DEADLIFTS  3 SETS

CHEST SUPPORTED T BAR ROWS  3 SETS
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« Reply #4328 on: January 29, 2014, 06:56:19 AM »

BACK:

LAT PULLDOWNS   3 SETS

ONE ARM CABLE ROWS  3 SETS

MACHINE CLOSE GRIP PULLDOWNS  3 SETS

PARTIAL DEADLIFTS  3 SETS

CHEST SUPPORTED T BAR ROWS  3 SETS
NICE GEORGERINO...
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« Reply #4329 on: January 29, 2014, 06:58:21 AM »

,DONNY,WEZ,GEORGE,  ME,MISSING PRIME'JAY'MUSCLE WHERE IS HE IS HE OK????BOOTY IS MIA AS WELL
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« Reply #4330 on: January 29, 2014, 09:56:22 AM »

Delts/Traps

3iu Seros/250mg Galenika Test/100mg TrenA/75mg Mast P/60mg T-bol

One arm DB laterals 10X20 15X20 20X20 25X20 30X15
EZ curl palms up front raises 4X10
DB Presses 40X15 45X15 50X12 55X12
Upright rows 3X10
Shrugs on machine 4X10
Reverse pek deck 4X10
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« Reply #4331 on: January 29, 2014, 10:09:53 AM »

,DONNY,WEZ,GEORGE,  ME,MISSING PRIME'JAY'MUSCLE WHERE IS HE IS HE OK????BOOTY IS MIA AS WELL
I wrote to Jay a couple of times via pm and he is looking after his wife.
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« Reply #4332 on: January 29, 2014, 10:42:33 AM »

I wrote to Jay a couple of times via pm and he is looking after his wife.
ok,,hope she's well...
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« Reply #4333 on: January 30, 2014, 01:53:47 AM »

yesterday i did the full Body workout again

squats
bench press
BB rows
Dips
shoulder press
BB curls

i like this workout. I will alternate curls with chin ups for Biceps.
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« Reply #4334 on: January 30, 2014, 06:33:06 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
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« Reply #4335 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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« Reply #4336 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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« Reply #4337 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 #4338 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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« Reply #4339 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 #4340 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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« Reply #4341 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 #4342 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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« Reply #4343 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 #4344 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 50 times.)
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« Reply #4345 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 #4346 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 #4347 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 #4348 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 #4349 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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