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Author Topic: The Mature thread  (Read 324139 times)
Wez
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« Reply #4575 on: March 15, 2014, 09:53:53 AM »

Chest

25mg D-bol/50mg Var pre-workout

Smith Incline Press to neck 95X20 115X15 135X10 165X10 185X10 205X8 drop set 225X6/135X20
Hammer Incline iso lateral 5/4/3/2/1 3 sets 1 plate 1 set 2 plates X10
Cable crossovers 3 sets
Pec Dek 3 sets
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wild willie
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« Reply #4576 on: March 15, 2014, 11:05:43 AM »

last eve.....


squats   4 sets

leg presses 3 sets

leg extensions 4 sets

seated calf raises 5 sets
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« Reply #4577 on: March 15, 2014, 07:36:32 PM »

legs

still supersetting 3 leg workouts row on quads..

hacks with lying sled x4 2/3/4/5/on plates hack /160/180/200/200 on sled weight stacked machine'

walking lunges x4 80lbs on back with extensions

hams
stiff legged dbells
60/75/85
seated leg curls 180/195/210

calves
seated calf raise x3
standing calf x3
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wild willie
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« Reply #4578 on: March 16, 2014, 10:45:51 AM »

back


db rows  3 sets

machine close grip pulldowns  3 sets

chest supported t bar rows  3 sets

deadlifts (from shins) 3 sets


30 minutes on the treadmill
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Wez
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« Reply #4579 on: March 16, 2014, 11:36:56 AM »

Biceps/forearms

25mg D-bol/50mg Var pre-workout

Cybex One arm preacher curls 5 sets
Standing DB curls 3 sets
Seated concentration curls 3 sets
Reverse forearm curls 3 sets
High pulley one arm forearm curls 3 sets
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Donny
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« Reply #4580 on: March 16, 2014, 12:30:39 PM »

 Did Cardio tonight after work and Abs. Hanging knee raises superset with crunches(calves on a bench).
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wild willie
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« Reply #4581 on: March 16, 2014, 01:46:39 PM »

Did Cardio tonight after work and Abs. Hanging knee raises superset with crunches(calves on a bench).
NICE ABDOMINAL ROUTINE!
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« Reply #4582 on: March 16, 2014, 01:51:48 PM »

NICE ABDOMINAL ROUTINE!
thanks just Basics... i threw in some calfes too because to be honest i have neglected them.
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« Reply #4583 on: March 16, 2014, 05:02:36 PM »

nice delt Training ala Vince which i found on iron Age

http://www.youtube.com/watch?v=oqq8Hs9te-k&feature=share
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wild willie
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« Reply #4584 on: March 16, 2014, 05:17:14 PM »

nice delt Training ala Vince which i found on iron Age

http://www.youtube.com/watch?v=oqq8Hs9te-k&feature=share
Thanks Donny!
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Donny
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« Reply #4585 on: March 16, 2014, 05:27:50 PM »

Thanks Donny!
thank Raw Iron Forum Wink
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« Reply #4586 on: March 16, 2014, 07:11:15 PM »

day off,just did some pump stuff at home...back/delt/bi hi rep stuff few movements each...

took a classic pose and a relaxed semi..my old show trainer is amazed at my 'current shape'he was very early and trusted influence he dialed me in 3 times perfect,,,he wants me to give it a go,,he was aau guy turned pro as master in npc and competes in ifbb master.


* IMG5387.jpg (32.61 KB, 213x377 - viewed 87 times.)

* IMG5408.jpg (38.42 KB, 232x412 - viewed 86 times.)
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wild willie
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« Reply #4587 on: March 17, 2014, 10:59:38 AM »

chest and 30 minutes treadmill.


incline smith machine   4 sets

incline flyes  3 sets

cable crossovers  3 sets
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Wez
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« Reply #4588 on: March 18, 2014, 09:20:29 AM »

Triceps

25mg d-bol/50mg Var pre-workout
yesterday 250mg Galenika Test/200mg Primo

Tri set
Rope pushdowns/ incline DB extensions/kneeling overhead extensions 3 cycles

5X20=100reps
Rope pushdowns hands out/Rope pushdowns hands hammer/reverse ez bar pushdowns/ez bar pushdowns/extensions

Cybex dip machine 3 sets

V-bar pushdowns 2 drop sets

Seated calf raises 5 sets super slow
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« Reply #4589 on: March 18, 2014, 09:33:39 AM »

chest
fdb press 55/65/80/85 ...20/12/10/8
inc press 135/185/185/165  ..12/10/8/10
chest press stack version ...130/145/160
lower cable crossover flyes x2
upper cable crossovers x2 superset decline pushups x20 reps nice finish,,,

tris
rope over head extensions superset with pushdowns x3
dip machine x3
cable tricep kick backs across body done upright x2

abs

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wild willie
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« Reply #4590 on: March 18, 2014, 01:56:24 PM »

delts and bis and treadmill:

seated laterals  4 sets

bent over laterals 4 sets

db shrugs  3 sets

hammer curls  6 sets

30 minutes on the treadmill
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« Reply #4591 on: March 18, 2014, 03:23:11 PM »

Deadlifts
Bench press
BB rows
BB press
BB curls
30 mins cardio and crunches 3xmax
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« Reply #4592 on: March 19, 2014, 06:15:56 PM »

back
pullups 2x wide 12-15/2x narrow side grips 12 reps
tbar rows 2.5/3/3.5 plates 12/10/10
single arm reverse hammer pulldowns x3
underhand small bar lower cable pully rows x3 160/180/185
standing rope stretch pulls to waist x3

weighted hypers

bis
premade bar curls straight bar 70/80/100/100 12-10 hi/lo end reps
curls inc dbells 30/35/40 10 reps all 3
seated curlmachine x2
top cable curls x2

abs
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Wez
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« Reply #4593 on: March 20, 2014, 01:34:01 PM »

Back Wednesday
200mg Primo

25mg D-bol/50mg Var pre-workout

Wide grip palms facing pull downs 4 sets
Hammer Rows 3 sets iso tension 5/4/3/2/1 2 sets heavy
Superman Rows 3 sets
Life Fitness row machine 3 sets
Straight arm sweeps 3 sets
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Wez
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« Reply #4594 on: March 20, 2014, 01:36:49 PM »

Delts/Traps

25mg D-bol/50mg Var

Life Fitness laterals iso tension 5/4/3/2/1 3 sets
One arm DB side laterals 3 sets
Reverse pec dek rear delts 3 sets
Rear cable crossovers 3 sets
Hammer shoulder press iso tension 5/4/3/2/1 3 sets 3 sets heavy
Hammer shrug machine 4 sets
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wild willie
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« Reply #4595 on: March 20, 2014, 08:45:38 PM »

arms tonight:


smith machine close grip  3 sets

kneeling cable extensions   3 sets

reverse grip cable extensions  3 sets


standing db curls   3 sets

hammer strength preacher curls  3 sets

precor machine curls  3 sets
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phreak
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« Reply #4596 on: March 21, 2014, 07:23:04 AM »

First post in this topic:

This morning:
Dumbbell lateral raises: 8x40, 8x58, 8x58, 8x58, 14x40
Cable tricep extension: 12x90, 8x110, 10x110 (sloppy technique on last set)
Dumbbell rear delts: 10x45, 10x45

Yes, I always train very briefly. It's like sex: get in, blast, get to the shower. Grin
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« Reply #4597 on: March 21, 2014, 08:56:00 AM »

DELT DAY

SOME GOOD SUPERSETS

FRONT PRESS 135/155/165/SETS 10 WITH SIDE LATERALS SINGLE ARM'THANKS WEZ'SAW U DID THEN TOO THIS WK I DO THEM TIME TO TIME..30LBS X3

UPRIGHT CABLE ROW WITH FRONT STRAIGHT BAR RAISE X3 SICK PUMP...

DBELL PRESS WITH REAR PEC DECK LATERALS ,X2 55/60 DBELLS

FINISHED 3 SETS INC BENCH REAR DELT RAISE 25'S X3 SETS 12

SHRUGS REPPED HARD
135X30
225X20
275X15
315X15

FORARMS REVERSE WRIST CURL BEHIND BACK AND ROLLUPS WEIGHTED ROPE

CALVES 5 SETS STANDING CALF RAISE

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wild willie
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« Reply #4598 on: March 21, 2014, 09:41:29 AM »

squats   4 sets

leg press  3 sets

leg extensions  4 sets

seated leg curls  4 sets
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njflex
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« Reply #4599 on: March 21, 2014, 09:51:39 AM »

squats   4 sets

leg press  3 sets

leg extensions  4 sets

seated leg curls  4 sets
L
E
G
S.....NICE
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