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Author Topic: The Mature thread  (Read 409982 times)
Donny
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« Reply #4675 on: April 09, 2014, 01:22:30 PM »

 Cardio + Abs  Grin
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« Reply #4676 on: April 09, 2014, 02:15:17 PM »

bis and tris:


hammer curls  7 sets

lying db extensions 3 sets

smith machine close grips  3 sets

reverse grip cable extensions 3 sets

40 minutes treadmill
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« Reply #4677 on: April 09, 2014, 07:16:09 PM »

back
fr pulldowns 150/165/180
low cable rows 180/195/210..10/10/10
tbar row chest to pad 2 plates/2.5 /2.5 10/8/8
hammer pulldowns side grip x3
db rows off rack 90/95 sets 10
underhand pullups x2 x10

weighted hypers x3

bi's
curl bar premad 60/70/80/90
db curls alternate single to2 arm reps 35/35/40
seated curlmachine x3

abs x5  crunch machine lying sets 20/30
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« Reply #4678 on: April 11, 2014, 07:19:39 AM »

delts/forearms home gymday..

seated db press supeset upright cable rows

side raises superset front raise curl bar

seated rear raises 'rear delt'superset cable rear shrug

fr shrug cable  ss 60lb db shrug at sides

repped out 20 reps per full set 10x10 each movement

i get great pumps from these type workouts when i do them.kinda sore like a heavy day today as well..
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« Reply #4679 on: April 11, 2014, 07:36:40 AM »

delts/forearms home gymday..

seated db press supeset upright cable rows

side raises superset front raise curl bar

seated rear raises 'rear delt'superset cable rear shrug

fr shrug cable  ss 60lb db shrug at sides

repped out 20 reps per full set 10x10 each movement

i get great pumps from these type workouts when i do them.kinda sore like a heavy day today as well..
nice...i like it Steve. Can still get a great workout at home. We got a couple of new machines today in the Gym so i pumped chest and Back with ...The dipping Bars in the Gym are wider than mine at home really hit my pecs..

Dips 4xmax
Push ups 4xmax
Butterfly machine 3x10-15
Chins 4xmax
seated Cable rows 4x8
Rear delt machine ( same machine as Butterfly just Position at top changes and Body facing other way) it is for rear delts but it really hits upper back great too) 3x8

no cardio today. I tell you i had a probo Training with 3 Russians which was my last customers.. fuck me  Roll Eyes 2 guys and a woman. One was a Young guy of 20, a woman of 35 and a guy of 38. i had to take the 38 year old aside and tell him i was the Trainer and not him. He kept butting in and just fucking around. i nearly threw him out and then he was quite. They will not be signing a contract, shame because the Young guy was ok.
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« Reply #4680 on: April 13, 2014, 11:02:34 AM »

Tonight was Cardio and Abs.
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« Reply #4681 on: April 13, 2014, 06:19:38 PM »

leg day same suit supersets as of late

hack with sled lying x4 10x10 worked up to 5 plates hack /240 sled'stack version.

stair lunges 45 lb plate per hand ss extensions up to 235 extensions x4

stifflegged deads hams 135/185/235/255 ss lying leg curls 140/145/150/155

calves

seated calf raise drops 10 reps x3 3 plate/2.5/2 plates sick pump..30 reps
2 sets standing calf raise

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« Reply #4682 on: April 14, 2014, 03:07:09 AM »

leg day same suit supersets as of late

hack with sled lying x4 10x10 worked up to 5 plates hack /240 sled'stack version.

stair lunges 45 lb plate per hand ss extensions up to 235 extensions x4

stifflegged deads hams 135/185/235/255 ss lying leg curls 140/145/150/155

calves

seated calf raise drops 10 reps x3 3 plate/2.5/2 plates sick pump..30 reps
2 sets standing calf raise


Only you could Train legs like this Steve... Stair lunges with Leg extensions... Shocked simple but Brutal. who says you Need fancy new machines..  Grin
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« Reply #4683 on: April 14, 2014, 05:49:24 AM »

Only you could Train legs like this Steve... Stair lunges with Leg extensions... Shocked simple but Brutal. who says you Need fancy new machines..  Grin
its fun  Grin..
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« Reply #4684 on: April 14, 2014, 06:00:19 AM »

its fun  Grin..
Respect Steve. when i squat hard i feel it but what you do is crazy. I feel the fatigue in my legs maybe because i do lots of cardio. I like to hit cardio hard too.
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« Reply #4685 on: April 14, 2014, 06:56:51 AM »

Respect Steve. when i squat hard i feel it but what you do is crazy. I feel the fatigue in my legs maybe because i do lots of cardio. I like to hit cardio hard too.
Cool...OUR THREAD HAS COME OF RAILS A BIT ,CORE 5 ARE IN AND OUT AND OTHER'ASPECTS OF LIFE'HAVE TAKEN OVER,I COME HERE EVERY DAY TO POST SOMETHING.IT WILL LIVE!!!!LOL

ON A OTHER NOTE.
WE CELEBRATED PALM SUNDAY AT MY MOMS ,AND I WENT TO MASS WITH DAUGHTER SHE'S RECIEVEING COMMUNION 1ST TIME IN MAY
I ALWAYS GET PALMS AND MAKE CROSSES OUT OF THEM FOR MY FAMILY AND GIVE EM OUT.
DINNER WAS.
1ST COURSE RAVIOLI,
ANTIPASTO
TRADITIONAL ITALIAN EASTER 'PASQUA'DISH CALLED'PIZZA GAIN OR PIZZA RUSTICA'ITS MADE WITH EGG/PROSCUITTO/RICOTTA BAKED
 LIKE A PIE

TURKEY/LAMB/SWEET POTATOES/RED POTATOES/ASPARUGUS W RED ONION @OLIVE OIL.
SALAD

DESSERT
ESPRESSO
COFEE
TRADITIONAL EASTER DESSERT ITALIAN PIE RICOTTA PIE AND SP?BASTACHIOTTA ITS CHOCOLATE WITH ANISETTE CRUST
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Donny
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« Reply #4686 on: April 14, 2014, 07:14:20 AM »

Cool...OUR THREAD HAS COME OF RAILS A BIT ,CORE 5 ARE IN AND OUT AND OTHER'ASPECTS OF LIFE'HAVE TAKEN OVER,I COME HERE EVERY DAY TO POST SOMETHING.IT WILL LIVE!!!!LOL

ON A OTHER NOTE.
WE CELEBRATED PALM SUNDAY AT MY MOMS ,AND I WENT TO MASS WITH DAUGHTER SHE'S RECIEVEING COMMUNION 1ST TIME IN MAY
I ALWAYS GET PALMS AND MAKE CROSSES OUT OF THEM FOR MY FAMILY AND GIVE EM OUT.
DINNER WAS.
1ST COURSE RAVIOLI,
ANTIPASTO
TRADITIONAL ITALIAN EASTER 'PASQUA'DISH CALLED'PIZZA GAIN OR PIZZA RUSTICA'ITS MADE WITH EGG/PROSCUITTO/RICOTTA BAKED
 LIKE A PIE

TURKEY/LAMB/SWEET POTATOES/RED POTATOES/ASPARUGUS W RED ONION @OLIVE OIL.
SALAD

DESSERT
ESPRESSO
COFEE
TRADITIONAL EASTER DESSERT ITALIAN PIE RICOTTA PIE AND SP?BASTACHIOTTA ITS CHOCOLATE WITH ANISETTE CRUST
Good man.I am not as you know a Catholic but i understand your faith as my best mate when growing up had a very strong Catholic Family(wrote it before) and as a Young guy Religion was a big Thing then. I would love to sit with you and your Family and eat your great Food! Jay i am sure will come over to Celle when he is over in Germany. He is very welcome.
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« Reply #4687 on: April 14, 2014, 07:48:53 AM »

Good man.I am not as you know a Catholic but i understand your faith as my best mate when growing up had a very strong Catholic Family(wrote it before) and as a Young guy Religion was a big Thing then. I would love to sit with you and your Family and eat your great Food! Jay i am sure will come over to Celle when he is over in Germany. He is very welcome.
RELIGION I GUESS IS WHAT YOU PUT IN AND GET OUT OF IT.TRYING TO GET MY DAUGHTER ON SOME PATH AND SHE CAN FIGURE HERSELF OUT AS YOUNG ADULT WHEN SHE CROSSES THAT BRIGDE,I ENJOY CHURCH BUT I'M STILL NOT SURE WHAT AWAITS AT TIME,THE DIVINE 'PLAN'.I GO CAUSE IT GIVES ME CLOSURE FOR THE WEEK AND KEEPS ME GROUNDED SOMEWAHT AS I GET OLDER.
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« Reply #4688 on: April 14, 2014, 08:00:54 AM »

RELIGION I GUESS IS WHAT YOU PUT IN AND GET OUT OF IT.TRYING TO GET MY DAUGHTER ON SOME PATH AND SHE CAN FIGURE HERSELF OUT AS YOUNG ADULT WHEN SHE CROSSES THAT BRIGDE,I ENJOY CHURCH BUT I'M STILL NOT SURE WHAT AWAITS AT TIME,THE DIVINE 'PLAN'.I GO CAUSE IT GIVES ME CLOSURE FOR THE WEEK AND KEEPS ME GROUNDED SOMEWAHT AS I GET OLDER.
Nothing wrong with it Steve.
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« Reply #4689 on: April 14, 2014, 12:37:47 PM »

We've been having great sunny and warm weather lately which means I have been out in the yard working from morning until night. Springtime is such an exciting time with the trees budding out, perennials popping up out of the soil and my favorite nursery being open for business (It closes during the winter months).

One shrub died over the winter....maybe it just got old and tired. I dug it out and planted a Miss Kim Lilac, which is a dwarf lilac that matures to about 4' tall and wide. Some rosemary I had growing off the patio also looked a bit tired. I dug it out and replace one of them with Pyracantha Mohave which will eventually cover most of the wall it is planted in front of. It is loaded with tiny white blossoms right now. In the fall it should be covered in bright orange berries which the birds like to eat. Today I am going to pick out a Nandina Domestica to fill the spot where I took out the other Rosemary plant.

My son-in-law bought a pressure washer. He has been pressure washing the front walk and driveway. It looks great like new concrete and the sometimes slippery moss is eradicated making he trek to the mailbox much safer.


* Miss Kim Lilac.jpg (16.21 KB, 230x219 - viewed 113 times.)

* Pyracantha-Mohave-3.jpg (47.79 KB, 600x450 - viewed 125 times.)

* Nandina_domestica.jpg (149.75 KB, 550x499 - viewed 131 times.)
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« Reply #4690 on: April 14, 2014, 12:45:20 PM »

We've been having great sunny and warm weather lately which means I have been out in the yard working from morning until night. Springtime is such an exciting time with the trees budding out, perennials popping up out of the soil and my favorite nursery being open for business (It closes during the winter months).

One shrub died over the winter....maybe it just got old and tired. I dug it out and planted a Miss Kim Lilac, which is a dwarf lilac that matures to about 4' tall and wide. Some rosemary I had growing off the patio also looked a bit tired. I dug it out and replace one of them with Pyracantha Mohave which will eventually cover most of the wall it is planted in front of. It is loaded with tiny white blossoms right now. In the fall it should be covered in bright orange berries which the birds like to eat. Today I am going to pick out a Nandina Domestica to fill the spot where I took out the other Rosemary plant.

My son-in-law bought a pressure washer. He has been pressure washing the front walk and driveway. It looks great like new concrete and the sometimes slippery moss is eradicated making he trek to the mailbox much safer.
NICE JAY,,,WE HAD LLOOOOOONNNGGG WINTER HERE 2,,I HAD TO REBUILD SOME FRONT STEPS AND HAVE TO ORDER NEW RAILINGS FOR FRONT,I DID SOME SPOT SEEDING AND NEES TO PLANT A FEW SHRUBS 'MEDIUM' SIZED .I DO ALL MY OWN YARD WORK,LANDSCAPING,ROCK OR MULCHING..
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« Reply #4691 on: April 14, 2014, 05:56:00 PM »

NICE JAY,,,WE HAD LLOOOOOONNNGGG WINTER HERE 2,,I HAD TO REBUILD SOME FRONT STEPS AND HAVE TO ORDER NEW RAILINGS FOR FRONT,I DID SOME SPOT SEEDING AND NEES TO PLANT A FEW SHRUBS 'MEDIUM' SIZED .I DO ALL MY OWN YARD WORK,LANDSCAPING,ROCK OR MULCHING..

You folks in the East get much worse winters than we have in western Oregon. We are in planting Zone 8. It rarely gets below freezing and when it does, it only lasts a couple of days. We did get a late snow which confused and damaged some of the less hardy bulbs I have, like Paper whites. They were busy popping up in late January only to get their leaves frostbitten. I doubt they will bloom this year.
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« Reply #4692 on: April 14, 2014, 07:46:23 PM »

chest
fdb press 60/70/80/85
inc db 60/60/65 superset inc flye 40/40/40
hammer mid/low press seated upto 3 plates per side
dips x2 bodyweight set 1 set 2 25 lb plate added
cable crossovers x3x12

tris
seated extension machine 130/135/150/165
pushdowns x3
close grip x3 135/165/175
cable kickbacks x2

abs
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Donny
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« Reply #4693 on: April 15, 2014, 01:06:27 AM »

chest
fdb press 60/70/80/85
inc db 60/60/65 superset inc flye 40/40/40
hammer mid/low press seated upto 3 plates per side
dips x2 bodyweight set 1 set 2 25 lb plate added
cable crossovers x3x12

tris
seated extension machine 130/135/150/165
pushdowns x3
close grip x3 135/165/175
cable kickbacks x2

abs
solid Steve.... Train later too Wink  Nice Garden you got Jay... Grin
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wild willie
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« Reply #4694 on: April 15, 2014, 07:26:52 AM »

CHEST:

INCLINE DB PRESSES  3 SETS

CABLE FLYES  3 SETS

SEATED MACHINE PRESSES  3 SETS

BIS:

HAMMER CURLS  8 SETS

TREADMILL 40 MINUTES
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Donny
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« Reply #4695 on: April 16, 2014, 12:46:27 AM »

CHEST:

INCLINE DB PRESSES  3 SETS

CABLE FLYES  3 SETS

SEATED MACHINE PRESSES  3 SETS

BIS:

HAMMER CURLS  8 SETS

TREADMILL 40 MINUTES
good to see your doing your cardio George. will hit mine later
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« Reply #4696 on: April 16, 2014, 07:10:57 AM »

good to see your doing your cardio George. will hit mine later
thanks Donny......try to do it every night....except for leg night.
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« Reply #4697 on: April 16, 2014, 07:13:09 AM »

back:

lat pulldowns   3 sets

one arm cable rows  3 sets

chest supported t bar rows  3 sets

close grip machine pulldowns  3 sets

20 minutes stepmill   20 minutes treadmill
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« Reply #4698 on: April 17, 2014, 06:15:42 AM »

BACK
HAMMER MACHINE PULLDOWNS X3 USUALLY UNDERHANDED DID SIDE GRIP HANDS FACE EACH OTHER
UNDERHANDED BENT OVER ROWS 185/205/225 10/10/10
LOW ROW PULLY CABLE ROWS 160/180/200 10/10/10
PULLUPS X3 X12 REPS TOUGH 4TH EXERCISE IN
STANDING LAT ROPE PULLDOWNS TO WAIST X3

WEIGHTED HYPERS

BI'S
BARBELL CURL PREMADE BAR 60/70/80...DROP 90X6/80X6/70X6
DB CURLS X3 35/40/40
SEATED CURL MACHINE X2
ROPE CURLS 3 POSITION BOTTOM /MID/FULL 5/5/5 X3

ABS
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« Reply #4699 on: April 17, 2014, 08:13:57 AM »

so i will split my Routine in two halfes...

Bench press             
Parallel Bar Dips
Military Press
Abs
   

Squats
Deadlifts
BB rows
Close grip chins
Calfes                   
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