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Author Topic: The Mature thread  (Read 412899 times)
njflex
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« Reply #4950 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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« Reply #4951 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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« Reply #4952 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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« Reply #4953 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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« Reply #4954 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 #4955 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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« Reply #4956 on: June 09, 2014, 06:54:01 AM »

yes Steve normally i do a 3 day split but iŽll 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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« Reply #4957 on: June 09, 2014, 07:23:31 AM »

yes Steve normally i do a 3 day split but iŽll 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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« Reply #4958 on: June 09, 2014, 07:36:57 PM »

chest

fdb press 60/70/80/80-60 drop ...
inc press 60/60/60 supersetted inc flyes 40/40/40
lower hammer chest press 2/2.5/2.5plates supersetted dips x12
upper cable crossovers x3


tris
close grip  supesetted rope pushdowns 135/165/175/185 was till failure,,
extension machine supersetted reverse underhand pushdowns x3
cable kickbacks to finish x3

abs
pushing hard ,,,close to vacation,,,like to push condition level...

typical eat day..today

meal 1 bowl 'eyeball cup'kix cereal low to no sugar.with scoop whey protein

meal 2 packet flax oats with  scoop whey chocolaten and today hungry ate nut mix bagged with dry fruits 1 portion

meal 3 chicked grilled 'leftover from grilling sunday.broccolli/1 premade cup brown rice mix /2 peanut butter granola oat bars/cup dice pears..
meal 4 turkey burger /whole grain bun/ketchup/lett/red onion..crystal lite drink..hate straight water at times
train
meal 5 cereal.. again usually never eat this much cereal with 2 scoops whey,apple,some salt free pretzels mini's..


* IMG5950.jpg (41.79 KB, 364x373 - viewed 114 times.)

* IMG5690.jpg (35.76 KB, 422x254 - viewed 113 times.)
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« Reply #4959 on: June 09, 2014, 10:05:51 PM »

delts and bis:


hammer strength shoulder presses   4 sets

cable side laterals   3 sets


reverse pec deck   3 sets

db shrugs    3 sets


standing db curls   3 sets

seated ez bar curls  3 sets

db preacher 3 sets

flat head machine curls  3 sets

20 minutes on the stepmill
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« Reply #4960 on: June 10, 2014, 04:28:18 AM »

Tonight legs and calfes.
20 mins on Bike to warm up.

Squats 5x10-15
Leg press 5x10-15 (will alternate Close and wide foot positions)
Seated leg curls 5x10-15
seated calf raises 5x10-15
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« Reply #4961 on: June 10, 2014, 04:41:45 AM »

Tonight legs and calfes.
20 mins on Bike to warm up.

Squats 5x10-15
Leg press 5x10-15 (will alternate Close and wide foot positions)
Seated leg curls 5x10-15
seated calf raises 5x10-15
whenever I do wide to mid foot leg press or squats inner to outer thighs sore for days Cheesy...
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« Reply #4962 on: June 10, 2014, 05:10:09 AM »

whenever I do wide to mid foot leg press or squats inner to outer thighs sore for days Cheesy...
Do it too with squats but leg press is much more effective to target Areas safely(in my opinion) Also feet high on platform for more "Hammies" a word from Monty. Main meat and Bones is Squats but leg press is a good movement too. back Day i will Deadlift too so Quads and Hammies in there too.
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« Reply #4963 on: June 10, 2014, 07:13:11 AM »

Do it too with squats but leg press is much more effective to target Areas safely(in my opinion) Also feet high on platform for more "Hammies" a word from Monty. Main meat and Bones is Squats but leg press is a good movement too. back Day i will Deadlift too so Quads and Hammies in there too.
I'VE DONE HIGH FOOT PLACEMENT FOR 'HAMS'WORKS WELL
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« Reply #4964 on: June 10, 2014, 07:37:42 AM »

I'VE DONE HIGH FOOT PLACEMENT FOR 'HAMS'WORKS WELL
you get enough from your punishing lunges...after hard quad/hammies(love it). i am sore today after doing flat flys(yesterday) which i have not done for a while.
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« Reply #4965 on: June 10, 2014, 10:17:19 PM »

back and calves:

reverse grip pulldowns  4 sets

magnum machine seated rows  3 sets

hammer strength pulldowns  3 sets

hyperextensions  3 sets

seated calf raises  5 sets
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« Reply #4966 on: June 10, 2014, 10:38:18 PM »

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.
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« Reply #4967 on: June 11, 2014, 01:33:38 AM »

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.
Jay i think youŽll be around for a while yet...you are of hard stock i think.
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« Reply #4968 on: June 11, 2014, 02:10:09 PM »

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.

Shingles can be incredibly painful. I hope you have a mild case. When it rains it pours. Back and heart issues on top of that really stinks. I hope you get well soon.

I know I'm a lot younger than you at 55 but I have changed my training.  The highest consideration for ages was always bodybuilding. Trying to be big as you age is not a wise choice concerning health. Now for me it's just fitness. I'm running so much that my strength has really gone down. I look fit but no one would confuse me with a bodybuilder at this point.  I've been in some charity type 5K road races and it's amazing how so many "old" men still have a big gas tank of energy. I think from here on in the majority of my lifting will be moderate weights with few cycles of heavy lifting every once in awhile.
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« Reply #4969 on: June 11, 2014, 06:56:08 PM »

Shingles can be incredibly painful. I hope you have a mild case. When it rains it pours. Back and heart issues on top of that really stinks. I hope you get well soon.

I know I'm a lot younger than you at 55 but I have changed my training.  The highest consideration for ages was always bodybuilding. Trying to be big as you age is not a wise choice concerning health. Now for me it's just fitness. I'm running so much that my strength has really gone down. I look fit but no one would confuse me with a bodybuilder at this point.  I've been in some charity type 5K road races and it's amazing how so many "old" men still have a big gas tank of energy. I think for here on in the majority of my lifting will be moderate weights with few cycles of heavy lifting every once in awhile.
Cool..good to have u here man...
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« Reply #4970 on: June 12, 2014, 04:19:45 AM »

Today shoulders,triceps,abs

Machine press 4x6-8
one arm cable side raises 4x10-12
Rear delt machine 4x10-12
Close grip upright rows (cable) 4x10-12

Close grip Bench press 3x10-12
Incline Bench ez extensions 3x10-12
one arm cable Extension with supinated Hand 3x10-12

Double crunch on mat, bringing elbows and knees together 2xmax
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« Reply #4971 on: June 12, 2014, 06:02:16 AM »

back at home''basement was hot soaked afterwards great pump,like the heat..

behind neck pulldowns supersetted with low cable rows set to set less that 20 sec rest x4

standing stretch pulldowns to waist with db rows done together set to set x4

close grip reverse pulldowns and old school dbelll pullovers x3

BI'S
curl bar curls with seated hammer concentration curls x3

scott curls with dumbell curls x3

rope curls x3

abs
7 sets lying 12-15 8 lb db in foot leg raises 'old school rocky'

drenched by end hot in basement felt good ..
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Donny
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« Reply #4972 on: June 12, 2014, 06:16:32 AM »

back at home''basement was hot soaked afterwards great pump,like the heat..

behind neck pulldowns supersetted with low cable rows set to set less that 20 sec rest x4

standing stretch pulldowns to waist with db rows done together set to set x4

close grip reverse pulldowns and old school dbelll pullovers x3

BI'S
curl bar curls with seated hammer concentration curls x3

scott curls with dumbell curls x3

rope curls x3

abs
7 sets lying 12-15 8 lb db in foot leg raises 'old school rocky'

drenched by end hot in basement felt good ..
ha ha love the Rocky leg raises actually very hard to do. Really work Abs, lower back.
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« Reply #4973 on: June 12, 2014, 06:58:55 AM »

ha ha love the Rocky leg raises actually very hard to do. Really work Abs, lower back.
Grin
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« Reply #4974 on: June 13, 2014, 02:21:34 AM »

Earlier this morning:
- Supersetted medium-wide lat pulls to chest with straight-bar tricep extensions (5x12 each),
- Lateral raise, 6x12 in 3 minutes (light),
- Tricep extensions, single hand, 3x12,
- Tricep extensions, rope, both hands, 4x12.
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