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Author Topic: The Mature thread  (Read 406902 times)
njflex
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« Reply #4575 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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« Reply #4576 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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« Reply #4577 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 #4578 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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schmoe-king hot


« Reply #4579 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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njflex
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« Reply #4580 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 #4581 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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« Reply #4582 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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Donny
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« Reply #4583 on: March 21, 2014, 10:30:57 AM »

squats   4 sets

leg press  3 sets

leg extensions  4 sets

seated leg curls  4 sets
nice straight to the Point workout...

i did today,,,

Squats
BB rows
BB bench press
Close grip chins
BB shoulder press
cardio 45 mins on the Bike
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wild willie
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« Reply #4584 on: March 21, 2014, 11:53:00 AM »

nice work Donny!


Have a pleasant weekend!!!
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Primemuscle
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Be honest...


« Reply #4585 on: March 21, 2014, 04:06:16 PM »

Didn't get to the gym this week.

Our son came for a visit. I took him to the airport this morning at 5:30 a.m. so he could fly home to Germany. It was great to see him and for him to visit with his mom. He went running every morning, rain or shine. Back at home he hit's the gym at 7:00 a.m. on weekdays for a workout before going to work. For a guy nearly 50 years old, he looks darn fit.

After I got home from the airport, I took my wife to the hospital for lab work. Fortunately, she did not have to do dialysis today. In fact she may be getting the shunt taken out next week, if all goes well.

Since I couldn't find time for the gym, I decided to do bodyweight squats this week. On Tuesday, I did 3 sets of 15 reps, going really deep. Yesterday I did 3 sets of 25 reps also going deep. Surprisingly, my knee and sciatica seems less painful after squatting. Also I did leg extensions and kickbacks. If I can get to the gym next week, I'll be more ready to really hit it.
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« Reply #4586 on: March 21, 2014, 05:32:11 PM »

Didn't get to the gym this week.

Our son came for a visit. I took him to the airport this morning at 5:30 a.m. so he could fly home to Germany. It was great to see him and for him to visit with his mom. He went running every morning, rain or shine. Back at home he hit's the gym at 7:00 a.m. on weekdays for a workout before going to work. For a guy nearly 50 years old, he looks darn fit.

After I got home from the airport, I took my wife to the hospital for lab work. Fortunately, she did not have to do dialysis today. In fact she may be getting the shunt taken out next week, if all goes well.

Since I couldn't find time for the gym, I decided to do bodyweight squats this week. On Tuesday, I did 3 sets of 15 reps, going really deep. Yesterday I did 3 sets of 25 reps also going deep. Surprisingly, my knee and sciatica seems less painful after squatting. Also I did leg extensions and kickbacks. If I can get to the gym next week, I'll be more ready to really hit it.
8)good to hear from u jay..
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« Reply #4587 on: March 21, 2014, 11:09:15 PM »

wellcome back Jay....  Grin
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« Reply #4588 on: March 23, 2014, 11:19:21 AM »

Today was cardio and Abs.
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« Reply #4589 on: March 23, 2014, 02:26:59 PM »

Chest and Biceps

25mg D-bol/ 50mg Var

Hammer Incline w/mini bands 4 sets  quadruple drop on last set
Hammer Wide iso laterals 5/4/3/2/1 4 sets
Life Fitness Chest Press iso-laterals 5/4/3/2/1 ss with cable crossovers 3 sets

Barbell Curls 5 sets 20 reps each
Incline cable curls to top of head 5 sets
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« Reply #4590 on: March 23, 2014, 02:32:47 PM »

Chest and Biceps

25mg D-bol/ 50mg Var

Hammer Incline w/mini bands 4 sets  quadruple drop on last set
Hammer Wide iso laterals 5/4/3/2/1 4 sets
Life Fitness Chest Press iso-laterals 5/4/3/2/1 ss with cable crossovers 3 sets

Barbell Curls 5 sets 20 reps each
Incline cable curls to top of head 5 sets
so the cable curls are to failure?
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« Reply #4591 on: March 23, 2014, 05:06:51 PM »

good workouts mates....

legs again same superset rotation brutal 3 wks in row,but legs getting some deeper seperation...

hack squat with lying sled  2/3/4/5 plates x10 then sled 180/200/220/220

lunges w extensions 80 lbs walking  with extensions 190
205/220/235 all 10/12

hams
sldl
135/185/235/245
leg curl lying 140/155/160

calves leg press x4
2 sets standing 12/15
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« Reply #4592 on: March 23, 2014, 05:23:59 PM »

good workouts mates....

legs again same superset rotation brutal 3 wks in row,but legs getting some deeper seperation...

hack squat with lying sled  2/3/4/5 plates x10 then sled 180/200/220/220

lunges w extensions 80 lbs walking  with extensions 190
205/220/235 all 10/12

hams
sldl
135/185/235/245
leg curl lying 140/155/160

calves leg press x4
2 sets standing 12/15

lunges with extensions? jeez  Grin respect
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« Reply #4593 on: March 23, 2014, 07:37:18 PM »

tris

smith machine close grips 3 sets

kneeling cable extensions(larry scott style)   3 sets

reverse cable extensions 3 sets

bis

2 sets of standing db curls

2 sets of hammer strength preacher curls

2 sets of concentration curls

2 sets of precor  machine curls

15 minutes treadmill......15 minutes stepmill
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« Reply #4594 on: March 24, 2014, 04:55:16 AM »

lunges with extensions? jeez  Grin respect
painful...
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« Reply #4595 on: March 24, 2014, 05:12:42 AM »

painful...
you love it... Grin itīs like the day after my 5x5 workout i feel the fatigue in my legs when doing hard cardio  but i just gut it out....love the pain  Wink
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« Reply #4596 on: March 24, 2014, 06:37:18 PM »

chest /tri/abs home workout

supersets lots

seated chest press supersetted with db flyes 'stack type press 'weight irrelevant flyes 30/30/45/45 10x10 reps 4 x's around

side handles press for outer chest /lower superset inc dbells turn palms in at top x4

decline dbells with pushups x3  50/50/60 and 15/20 pushups

tris 'tri sets
pushowns/lying dbell extensions/dips off bench x4 and threw in the mix dbell press from sides dbells turned palms facing go straight up 'like a close grip bench'with dbells

abs
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wild willie
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« Reply #4597 on: March 24, 2014, 08:38:31 PM »

delts.......no pressing movement.


side laterals seated   4 sets

reverse pec deck  4 sets

db shrugs   3 sets


30 minutes treadmill
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« Reply #4598 on: March 25, 2014, 12:22:19 PM »

so the cable curls are to failure?

Yes Donny
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Wez
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« Reply #4599 on: March 25, 2014, 12:25:18 PM »

Back and Triceps

25mg D-bol/50mg Var

Barbell Rows 4 sets
Seated Pulley Rows 4 sets
Reverse Grip pull downs 4 sets
Incline bench V-grip pull downs 4 sets

DB incline extensions with a twist 5 sets
kneeling cable overhead extensions 5 sets
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