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phreak
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« Reply #4650 on: April 02, 2014, 12:26:46 AM »

Yesterday:

Lateral raise: 28 kg (62 Lbs) dumbbells, 10,8,8. Close to my goal of 30 kg/65 Lbs. Focus on load first, technique second.

Tricep pushdown (rope): 50 kg (110 Lbs), 12,12,10,6.

Flat dumbell press: 30 kg (65 Lbs), 10,10,10. Yes, absurdly light. First time pressing anything in 4-5 months, didn't want to re-injure my still inflamed supraspinatus. No pain, just wobbly, so I'm happy with that. Gym only has dumbells up to 36 kg (80 Lbs), so two weeks from now I will have to switch to incline only. Still happy I can move my arms a bit. Tongue

Rear delts: 20 kg (44 Lbs) dumbbells, 10,10,10. Strict form. All that back work seems to translate into a lot of rear delt strength.
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« Reply #4651 on: April 02, 2014, 01:42:19 AM »

my gym is closed for renovation.......so I worked out at a different gym tonight.


this facility had very good hammer strength equipment that my gym doesn't have.....so I used some back equipment that has not been available to me......same with the chest equipment......so I did some back work and chest work and a little traps and a few sets of tris.


hammer high rows   3 sets

cybex pullover machine  3 sets

hammer incline  3 sets

hammer wide grip presses  3 sets

cybex overhead extensions 3 sets

hammer shrugs  5 sets


30 minutes on the treadmill
we dont have them but last Gym did. I used them all the time. Great machines..real heavy duty.
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« Reply #4652 on: April 02, 2014, 05:36:19 AM »

Yesterday:

Lateral raise: 28 kg (62 Lbs) dumbbells, 10,8,8. Close to my goal of 30 kg/65 Lbs. Focus on load first, technique second.

Tricep pushdown (rope): 50 kg (110 Lbs), 12,12,10,6.

Flat dumbell press: 30 kg (65 Lbs), 10,10,10. Yes, absurdly light. First time pressing anything in 4-5 months, didn't want to re-injure my still inflamed supraspinatus. No pain, just wobbly, so I'm happy with that. Gym only has dumbells up to 36 kg (80 Lbs), so two weeks from now I will have to switch to incline only. Still happy I can move my arms a bit. Tongue

Rear delts: 20 kg (44 Lbs) dumbbells, 10,10,10. Strict form. All that back work seems to translate into a lot of rear delt strength.
flat db press and chest in particular last yr had same thing pinched nerve/shoulder/back area ,,I was struggling with 25 lbs dbells took few months to recoup,do 80/90's again inc/flat..
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« Reply #4653 on: April 02, 2014, 11:15:33 PM »

I'm so excited....I'm so excited! Today was day three of my return to health through working out and I made it to the gym despite moments of doubt and diversion.

Today I worked back.

Front lat pulldown, 5 X 15 - 6
ISO rows, 4 X 12 - 6
Low cable rows, 3 X 10 - 8
Reverse grip pulldowns, 3 X 12 - 8
Nautilus rowing back,  3 X 12 - 8

Since my arms are killing me and back workouts employ arms, I really lightened up on the resistance while concentrating on form. Hopefully my back while feel comfortably sore as a result of this workout. Likewise, my hams feel good from yesterday.

Tomorrow, I will work delts and abs. I am so glad to be back into it. I may be a geezer, but I get to be a buff geezer if I choose. There is no better feeling then knowing you have control over your own life and health. It has been too long a time since I have felt this way.

Took a chair that my grandson rocked apart while doing his studies to the furniture hospital to be repaired. Afterward, I went to a much loved neighborhood bar to have lunch. Following this I hit a great nursery where I bought several plants to spruce up the garden. By the time I got home, it was later then I normally would go to the gym and yet I still did. I am so proud of myself. In times past, I might have spaced on my workout, but not today. I am taking this one day at a time and so far I am having success.
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« Reply #4654 on: April 03, 2014, 05:42:53 AM »

back
pullups x3 15/12/12 bodyweight only
t bar row standard plates loaded at front,2 plates x15/2.5 x12/3 x10/3.5x10
low row seated machine chest to pad x3 175/185/190 'stack type.
hammer strength pulldown reverse grip x3 2 plates per side /other 2 sets added some 5's
one arm dbell rows x2 85/95

BI'S
curls 85/95/105/105
db inc curls 30/35/35
seated curl machine x3
hammers across body 40/45

abs
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« Reply #4655 on: April 03, 2014, 09:09:19 AM »

Full Body today and Cardio...

squats
BB Rows
Dips
BB shoulder press
BB curls

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« Reply #4656 on: April 03, 2014, 09:19:09 AM »

Full Body today and Cardio...

squats
BB Rows
Dips
BB shoulder press
BB curls


nice dude,,,i like to see weights u push or rep schemes ,and not in a comparison or trying to show anybody up.
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« Reply #4657 on: April 03, 2014, 09:46:39 AM »

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.
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« Reply #4658 on: April 03, 2014, 09:50:32 AM »

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.
cool /kg's now i'm confused lol  Shocked
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« Reply #4659 on: April 03, 2014, 09:54:05 AM »

http://www.convertunits.com/from/kg/to/lbs
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« Reply #4660 on: April 03, 2014, 10:05:57 AM »

COOL ,,,MADE MY DAY LOL,LEARNED SOMETHING NEW ,,GOOD LIFTS.
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« Reply #4661 on: April 03, 2014, 10:08:38 AM »

I SQUAT 184 KG'S 6/8  Shocked
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« Reply #4662 on: April 03, 2014, 10:25:16 AM »

I SQUAT 184 KG'S 6/8  Shocked
you got legs like Tree trunks Steve. I write it how it is. No Bull just how it is.
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« Reply #4663 on: April 03, 2014, 10:30:07 AM »

you got legs like Tree trunks Steve. I write it how it is. No Bull just how it is.
Smiley..SOLID GUY DONNY...GLAD JAY'S BACK HERE,,MIX IT UP.
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« Reply #4664 on: April 03, 2014, 10:31:24 AM »

Smiley..SOLID GUY DONNY...GLAD JAY'S BACK HERE,,MIX IT UP.
yes Jay is a great Guy. Like his honest feed back...lol
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« Reply #4665 on: April 03, 2014, 12:08:30 PM »

This guy does great Videos...
https://www.youtube.com/watch?v=EfUF1hLT1ZQ
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« Reply #4666 on: April 03, 2014, 02:35:28 PM »

9 sets for back and 9 sets for delts.


cardio for 30 minutes after the weights.


delts:

seated side laterals  3 sets

bent over laterals  3 sets

hammer strength shrugs  3 sets

one arm hammer strength rows  3 sets

hammer strength high rows  3 sets

hammer strength reverse grip rows 3 sets
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« Reply #4667 on: April 03, 2014, 02:37:33 PM »

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.

Conversion to pounds (rounded to the nearest number)

Deadlifts 375
Squats 335
Bench press 281
Shoulder press 161


Looks impressive to me. I'm lifting pussy weights by comparison at this point. Give me a few months and I hope to be moving some weight at the gym. I don't expect to be a power lifter anytime soon. I have always sacrificed heavy resistance in favor of good form to avoid injuries.
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« Reply #4668 on: April 03, 2014, 06:24:59 PM »

-Worked shoulders traps and abs today.

Overhead presses, 5 X 12 - 6
Rear overhead presses, 4 X 12 - 6
Standing side laterals, 4 X 12 - 8
Shrugs, 4 X 12 - 8
Upright cable rows, 4 X 12 - 8
Abroller, 3 X 20
Nautilus twists, 2 X 20
Nautilus ab crunches, 3 X 25
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« Reply #4669 on: April 03, 2014, 07:25:12 PM »

delts day for everyone here Cool...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...


* IMG5652.jpg (38.93 KB, 284x392 - viewed 42 times.)
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« Reply #4670 on: April 03, 2014, 08:20:43 PM »

delts day for everyone here Cool...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...
looking pretty damn tight there steverino!!!
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« Reply #4671 on: April 03, 2014, 08:22:59 PM »

looking pretty damn tight there steverino!!!
i'm always working it,,,thanxs george ...
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« Reply #4672 on: April 03, 2014, 10:58:57 PM »

delts day for everyone here Cool...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...

Yeah, looks just like me after my delt and trap workout today. LOL!
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« Reply #4673 on: April 04, 2014, 01:14:39 AM »

some solid workouts going on in the Mature comunity... Grin as Long as i feel im getting a good workout i am happy with the weights. George tends to Keep it simple straight to the Point as i do and Steve...well he just loves to blast his Body with volume and jay is somewhere in the middle. Wez does volume too but his own Thing with high reps in there too...each has his own Training philosophy.
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« Reply #4674 on: April 04, 2014, 05:20:50 AM »

some solid workouts going on in the Mature comunity... Grin as Long as i feel im getting a good workout i am happy with the weights. George tends to Keep it simple straight to the Point as i do and Steve...well he just loves to blast his Body with volume and jay is somewhere in the middle. Wez does volume too but his own Thing with high reps in there too...each has his own Training philosophy.
I AGREE,,,good points Donny.yeah I don't think I ever have a bad workout ,my strength never goes down even with supersetting push close to same weights.
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