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oldtimer1
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« Reply #4950 on: June 03, 2014, 06:36:43 PM »

don't do cardio on leg day.

I know. I should know better. Just training for a charity 5k road race but I won't let up on the lifting. I've finally hit exhaustion.  Maybe I'll hit legs hard tomorrow when I'm fresher.
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wild willie
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« Reply #4951 on: June 03, 2014, 11:39:11 PM »

BACK:

REVERSE GRIP PULLDOWNS  3 SETS

MAGNUM MACHINE ROWS  3 SETS

SEATED CABLE ROWS  3 SETS

HYPEREXTENSIONS  3 SETS


TREADMILL 30 MINUTES
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Donny
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« Reply #4952 on: June 04, 2014, 02:13:51 AM »

this week im having a break from Training. I will do some cardio. i think next week i will start doing a 3 Day a week Split. Higher reps and more volume. I like 5x5 but cant do it forever. I find a 3 Day split great for recovery. Supersetting chest and back gets me sweating. also like Training Delts and arms together.
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« Reply #4953 on: June 04, 2014, 06:03:45 AM »

this week im having a break from Training. I will do some cardio. i think next week i will start doing a 3 Day a week Split. Higher reps and more volume. I like 5x5 but cant do it forever. I find a 3 Day split great for recovery. Supersetting chest and back gets me sweating. also like Training Delts and arms together.
Cool,,,change is good ..
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oldtimer1
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« Reply #4954 on: June 04, 2014, 12:00:49 PM »

Got my legs in today. A day late.   Squats were really hard with all the running I have been doing.

 I'm sure many here can agree there is a shocking difference in how guys over 50 look who train hard. No, I'm not talking about guys with the magic pills and syringes. When you see a 55 year old guy who's really lean with a good build it's so rare.

 On a side note the other day I saw a guy who had to be about 60 juiced to the gills jogging just above walking speed on the boardwalk. It just made me sad. Standing still he looked in great cosmetic shape but moving he looked really old waiting to have a heart attack with his beat red face. I hope health is a giant consideration for most older trainers.

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« Reply #4955 on: June 04, 2014, 12:09:48 PM »

Got my legs in today. A day late.   Squats were really hard with all the running I have been doing.

 I'm sure many here can agree there is a shocking difference in how guys over 50 look who train hard. No, I'm not talking about guys with the magic pills and syringes. When you see a 55 year old guy who's really lean with a good build it's so rare.

 On a side note the other day I saw a guy who had to be about 60 juiced to the gills jogging just above walking speed on the boardwalk. It just made me sad. Standing still he looked in great cosmetic shape but moving he looked really old waiting to have a heart attack with his beat red face. I hope health is a giant consideration for most older trainers.


WHERE DO U LIVE?JERSEY I THINK NO?
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oldtimer1
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« Reply #4956 on: June 04, 2014, 03:22:59 PM »

Yes, I do live in NJ like you I believe.  Why are you shouting at me with cap locks? Spent half my life in north Jersey but now I live by the shore.
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« Reply #4957 on: June 04, 2014, 07:49:45 PM »

Yes, I do live in NJ like you I believe.  Why are you shouting at me with cap locks? Spent half my life in north Jersey but now I live by the shore.
i always usually use caplocks lol,,just a thing nothing else,,was the jacked dude wez that posts here he's56 pretty big and lives south nj as well..
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« Reply #4958 on: June 04, 2014, 07:59:22 PM »

back

wide grip pullups x2 x12
inner grip x2 x12
bent over rows 138/185/205/225 12/10/10/10
under handed med grip pulldowns x3 150/165/180
low cable rows 180/195/210 10/10/10
rope standing pulls to waist

old school good mornings x4

bi's
curls 85/95/105
scott curldbells 30/35/35
cable curls single grip x4

abs x5 lying crunch machine sets 30
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oldtimer1
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« Reply #4959 on: June 05, 2014, 09:45:54 AM »

Ran 4.2 miles in the rain. Choose a park near my house. It felt like I owned the park because no one was out. Heading out to the casinos tonight. Going to stay over with the wife. I will ruin the cardio run with booze, restaurants, and drunken dancing.
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wild willie
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« Reply #4960 on: June 05, 2014, 02:54:23 PM »

chest and bis:


hammer strength wide grip presses   4 sets

flat bench db presses  4 sets

pec deck  4 sets

hammer strength preacher curls  6 sets

treadmill 30 minutes
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Donny
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« Reply #4961 on: June 06, 2014, 01:18:22 AM »

Ran 4.2 miles in the rain. Choose a park near my house. It felt like I owned the park because no one was out. Heading out to the casinos tonight. Going to stay over with the wife. I will ruin the cardio run with booze, restaurants, and drunken dancing.
ha ha .... i like this Guy..  Smiley
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phreak
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« Reply #4962 on: June 06, 2014, 02:54:34 AM »

Got to the gym, did 7 sets of lateral raises, 3 sets of dumbell presses, 6 sets of cable tricep extensions, and one extra set to failure of lateral raises. Was out of the gym (including changing twice!) in 17 minutes. Took my shoulders over an hour to stop burning, was walking around at work with severe ILS. Grin
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Donny
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« Reply #4963 on: June 06, 2014, 07:44:42 AM »

NEVER FORGOTTEN


* 9a6d596a166a49b7cdab744e745e20be_1350994447.jpg (53.12 KB, 700x491 - viewed 99 times.)

* 10177527_10204041833591141_7640958755742824129_n.jpg (24.17 KB, 395x395 - viewed 91 times.)

* 1944_02_wp.jpg (227.29 KB, 1286x1130 - viewed 104 times.)
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« Reply #4964 on: June 06, 2014, 09:29:05 AM »

DELTS 'HOME'

DB PRESS X4
FRONT PRESS X2
SIDE LATERALS DROPS 30 LB X10/20X10 X3
REAR LATERALS SEATED ON BENCH X3
UPRIGHT ROW CABLE X3

SHRUGS DB SEATED X3
REVERSE CABLE SHRUG X3
FR CABLE SHRUG X2

FORARMS
DB WRIST CURL X3
REVERSE CURL X3
WRIST CURL SINGLE ARM REVERSE X2
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oldtimer1
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« Reply #4965 on: June 06, 2014, 02:46:28 PM »

Last night I was on the dance floor right in front of the band in Harrahs casino feeling no pain.  So many girls wearing heels and short skirts to count.  Woke up in the hotel feeling like I ate cotton. Eyes were blood shot and watery. Drove home and cleaned the pool for a relative that was coming over. Then I did this workout. I am sitting here typing this feeling like I got hit by a Mack Truck.

Back and Delts

Pull ups 2 x max
Wide V low seated cable rows 2 x 12
V grip pulley pull downs 2 x 10
Barbell row 2 x 8 (did the old standard version where you bend over parallel to the ground)

Dumbbell shoulder press 2 x 8 ( I go all the way down with these)
Dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt dumbbell laterals 2 x 10

Olympic clean grip high pulls 2 x 4 (like a fast deadlift rising up on my toes to full extension)
Semi stiff leg deadlift off a block 2 x 6
Weighted hyper back extensions 2 x 15 (held a 25lbs plate behind my head)

Floor crunches 1 x 60 with a plate behind my head.
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Donny
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« Reply #4966 on: June 07, 2014, 07:35:37 AM »

Great weather today I'm going swimming. Smiley
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« Reply #4967 on: June 07, 2014, 09:15:11 AM »

Great weather today I'm going swimming. Smiley
nice...we are going to one of the dr's my wife uses for our kids,and she has worked with him at the hospital .kids/pool/all the nurses from his office and floor at the hospital.


i did legs 'heavy day'

extensions warmed up 175/190/205/220/235/250 all 12 rep sets/250x10
hack squat 3/4/5/5.5 plates
lying sled 200/220/240

stiff legged dlifts 135/185/225 superset with single leg lunges 'in place'not walking today 95/115/135
seated leg curl 165/180/195

calves
seated calf raise x3
leg press x3
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wild willie
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« Reply #4968 on: June 07, 2014, 02:52:11 PM »

arms and calves and 30 mins treadmill

seated calf raises  4 sets

rope pushdowns    4 sets

dips   3 sets

seated machine extensions  3 sets

reverse grip cable extensions  4 sets


standing db curls    3 sets

db preacher   4 sets

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oldtimer1
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« Reply #4969 on: June 07, 2014, 03:28:20 PM »

Ran 4.1 miles again in the park. Last Thursday it was raining and the park was empty. Today all the soccer fields were filled and the place was packed. Ran with my shirt off soaking up the sun.

 I wanted to enter some charity type 5k road races in a month or two but two of my adult kids are trying to get me to enter one tomorrow. It's going to be ugly for me as I'm 15 pounds away or so from my running weight. They are going to time me with a sand hour glass or a sun dial.  I guess I can treat it as a fast training run.  My prediction for the race is pain. I would have had that 15 pounds off already if it wasn't for my damn injuries.
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Donny
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« Reply #4970 on: June 08, 2014, 11:22:24 AM »

Warm again today... well warm for us here. went for a cycle was glad to get back home and cool off. Drunk gallons of water. Will weight Train tomorrow.
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Donny
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« Reply #4971 on: June 09, 2014, 06:21:35 AM »

Today was Chest,Biceps, Abs

went for a run in the Woods then..

BB Bench press 3x6-8
Flat DB flys 3x10
Incline DB press 3x10 (left out the incline flys)
push up bar push ups 2xmax

Seated DB curls 3x8-10
EZ bar Close grip preacher curls 3x8-10
Reverse ez bar reverse curls 3x10

weighted crunches on floor 3xmax.
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« Reply #4972 on: June 09, 2014, 06:39:21 AM »

Today was Chest,Biceps, Abs

went for a run in the Woods then..

BB Bench press 3x6-8
Flat DB flys 3x10
Incline DB press 3x10 (left out the incline flys)
push up bar push ups 2xmax

Seated DB curls 3x8-10
EZ bar Close grip preacher curls 3x8-10
Reverse ez bar reverse curls 3x10

weighted crunches on floor 3xmax.
nice chest bi's,,,like it D...I might switch it too...
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Donny
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« Reply #4973 on: June 09, 2014, 06:54:01 AM »

yes Steve normally i do a 3 day split but ill try ..

chest/biceps/abs

quads/hams/calves

OFF

shoulders/Triceps/Abs

Back calves

OFF
OFF
as you know chest/triceps kills me but i should be ok with shoulders/triceps. after back day i will i think take 2 full days off so my triceps get full recovery before chest day.
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njflex
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« Reply #4974 on: June 09, 2014, 07:23:31 AM »

yes Steve normally i do a 3 day split but ill try ..

chest/biceps/abs

quads/hams/calves

OFF

shoulders/Triceps/Abs

Back calves

OFF
GOOD ROUTINE CLOSE TO MINE,THE 5TH  DAY ID TIME ALLOWS I DO A TOTAL UPPER BODY PUMP DAY A FEW SETS /COUPLE MOVEMENTS FOR EACH PART..
OFF
as you know chest/triceps kills me but i should be ok with shoulders/triceps. after back day i will i think take 2 full days off so my triceps get full recovery before chest day.
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