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Author Topic: The Mature thread  (Read 408841 times)
Donny
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« on: November 09, 2012, 02:28:30 AM »

Was going to call it the over 40s thread but "mature" sounds better.. If anyone who is  40+ wants to tell us how they train now and how their Diet has changed over the years. You do not have to post pictures if you do not want to. Diet is not my strong point so i really am hoping to pick up some tips myself Wink
I have found now at 46 i need more rest for my shoulders. I think i could handle more training but i seem to get results training 3 days a week. Along with running it is more than enough for me to stay in shape.
Monday: BB bench press 4x6-8        Wednesday:Squats 5x10       Friday: Standing BB Press 4x10
              DB Flyes          3x 10+                        Leg Ext 3x15                 Lateral raises        4x12
              incline DB press4x 6-8                         Leg Curls 3x15              bent over raises     4x12
              Under grip chins 4x max                 stiff legged DB deads 4x15  BB curls                 5x10
              BB Rows            4x 10                         Db calf raises 3x15+      lying skull crushers 5x10
              DB shrugs          3x 10+
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« Reply #1 on: November 09, 2012, 04:00:00 AM »

you don't do direct arm work?
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« Reply #2 on: November 09, 2012, 04:25:32 AM »

you don't do direct arm work?
Donny has got barbell curls and skull crushes for his arms.  That's only one exercise though for bis and tris.  I am assuming that Donny feels that his arms get enough training when he trains his back and chest.
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Donny
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« Reply #3 on: November 09, 2012, 04:27:07 AM »

you don't do direct arm work?
only on Friday, barbell curls and skull crushers. I think my arms are worked enough with all the pressing and rowing. i then on Friday concentrate on only two exercises for Five sets each.
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« Reply #4 on: November 09, 2012, 05:38:31 AM »

only on Friday, barbell curls and skull crushers. I think my arms are worked enough with all the pressing and rowing. i then on Friday concentrate on only two exercises for Five sets each.

obviously my reading skills are not what they once were...

makes sense
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« Reply #5 on: November 09, 2012, 07:32:05 AM »

Looks like a solid routine. Even though I use a bodybuilder type routine for myself I do realize the body part mentality of bodybuilding is sometimes foolish. Your body does anything athletically as a unit. Therefore just using something like power cleans and presses really does work the body as a whole. Does doing 4 types of curls in a routine do anything to make you a better athlete?
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« Reply #6 on: November 09, 2012, 11:46:51 AM »

I TRAIN 4 DAYS PER WK ..44 YRS OLD
MON CHEST/TRI/ABS EXAMPLE
FDB PRESS WARMUP THE 3 SETS 12/10/6-8
INC SMITH OR INC DBBELL 3 SETS SAME REP PATTERN SOMETIMES LAST SET WITH DROP

LOWER HAMMER PRESS X3 10/10/8
DIPS X2 15/20 REPS
FLYES OR CABLE CROSSOVERS TOTAL 14-15 SETS MAXX

TRIS
EXTENSIONS X3 15/12/8-12
DIP MACHINE X3 10-12 HIGHER REPS FOR TRIS
SEATED EXTENSION X3
TRI KICK BACKS CABLE X2 11 SETS TOTAL
 ABS ,,

WED BACK ,,BI'S ..ABS

CHINS X3 15/12/12
BENT OVER OR TBAR ROW X3 12/10/8
SEATED CABLE ROWS X3 10/10/10
REVERSE PULLDOWNS X3
SINGLE ARM DB ROW OR STANDUP PULLDOWN OR SINGLE ARM CABLE ROW 2/3 ,,,14/15 SETS TOTAL

WEIGHTED HYPERS X3 12/15 REPS

BIS
CURLS X3 12/10/10
INC OR STANDING DB CURL X3 10//10/8
SCOTT CURL MACHINE X3  USUALLY 9 TOTAL SETS

ABS

THURS DELTS,FOREARMS,CALVES

SMITH FR PRESS WARMUP 3 WORKING SETS 12/10/8/6
SIDE LATERALS X3 10/10/8
REVERSE CABLE LATERALS REAR DELT X3
UPRIGHT ROW X3
SOMETIMES FINISH DB PRESS X3 13/14 WORKING SETS

SHRUGS FR AND REAR X3,,X3,,

FOREARMS OLS SCHOOL WEIGHTED ROPE ROLLUPS
REVERSE CABLE BEHIND BACK WRIST CURLS X3

CALVES STANDING CALF RAISE EITHER 4-5 SETS 12-15 REPS OR TOE POSITION CHANGE SETS SAME WEIGHT BUT 3 TOE POSITIONS

SAT LEGS,,,
WARMUP SETS EITHER LIGHT SQUAT OR EXTENSIONS
AFTER WARMUP START HEAVY EXTENSION'S HEAVY AS STACK AT TIMES X3 12/12/12
SQUAT EITHER SHOULDER OR FEET CLOSE TOGETHER X3 12/10/10/8
LEG PRESS X3
WALKING LUNGES WEIGHTED X3

HAMS
SLDL X4
LEG CURL SEATED OT LYING X3

CALVES
LEG PRESS TOE PRESS X3
SEATED CALF RAISE X3 OR 3 SET DROPS 10 REPS PER SET

ZERO CARDIO ,,1 HR TO 1 HR 20 PER WORKOUT....DIET MEAL 1 EGG BEATERS WITH WHEAT SLICES 2,,MEAL 2 GREEK YOGURT WITH SCOOP
PROTEIN AND BANANA OR SHAKE MIXED WITH BANANA PB BUTTER,,,MEAL 3 TUNA /BROWN RICE 1 CUP OR CHICKEN/RICE ,TUNA SANDWHICH
MEAL 4 DINNER AT HOME VEGGIES,PROTEIN CARB,,MEAL 5 AFTER WORKOUT CEREAL WITH PROTEIN POWDER OR SHAKE ,,EXTRAS INCLUDE

 LOW FAT GRAHAM CRACKERS,,,WHEAT CRACKERS,,LOW FAT ICECREAM WHEN IN MOOD,,,EXRTRA FATS PBUTTER,OLIVE OIL,,
I DO NOT COUNT CALORIES I EAT WHEN HUNGRY TRY TO EAT CLEAN AND OR CLEAN JUNK IF NEEDED LOL,,,ALWAYS HAVE ABS..STILL PRETTY DAMN STRONG AND GREAT ENERGY ,,,SLEEP 6-7 HRS PER DAY AND 2 GIRLS 3 AND 7.

HAVE A LOT OF PICTURES HERE WILL POST IF ASKED,,,,,

FINISH UP WITH SUPP'S I USE MULTI VITAMIN,CREATINE OFF AND ON ,,,3 GRAMS ARGININE BEFORE WORKOUT,PROTEIN MIX 2 X PER DAY,
THATS IT AND REGULAR COFFEE NO STIMULANT TYPE PREWORKOUT OTHER THAN CREA/ARGINE MY OWN BLEND.




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« Reply #7 on: November 09, 2012, 11:59:16 AM »

Great post.....very detailed and i liked reading  about your diet  Smiley
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« Reply #8 on: November 09, 2012, 12:25:45 PM »

61 years old only 3 days out of every 7 now. alt workouts. mon weds friday. 2  diff w/o's.  w/o 1= back 8 sets pulldowns long bar 15-20 reps 100 lbs constant,8 sets with parrarll bar8-15 reps various grips including close palms facing back increasing weight from 100-150 lbs. 2 sets of chins bdwt 22 reps each set. parallel grip chins 2 sets 12. db rows 50 lb dbs 5 sets of 15 reps. chest benchpress 6-8 sets 90 lbs to 225 less reps as wt increases. pushups on parralell bars 6 sets of 20-30 reps. 5 sets high incline db presses 30-60 lbs 30-15 reps as wt increases. 3 sets calf raises 3 sets leg ext leg curls. various ab work.  second workout is 5 diff exercisesof 3 sets each for bis and tris. some ab work that's it. i keep alt workouts every other time. eat mostly chicken and fish potatoes and rice, and various other vegetables.
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« Reply #9 on: November 09, 2012, 12:28:00 PM »

this is how i looked when i was younger. worked out hard but ate and drank everything and anything.no drugs of any kind


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« Reply #10 on: November 10, 2012, 06:08:45 AM »

Funk you looked solid built in the picture. I take it even then you did old school full body type workouts?
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« Reply #11 on: November 10, 2012, 11:50:27 AM »

i came here expecting other content Embarrassed

ha ha.... no one else thought about making such a hilarious comment
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« Reply #12 on: November 11, 2012, 11:44:51 AM »

I am glad to have found this thread, since I definitely qualify to post here. But right now I have to go pee....again. That's a joke. Actually it is time for me to have breakfast. The idea of the tread is great.
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« Reply #13 on: November 11, 2012, 12:52:52 PM »

Funk you looked solid built in the picture. I take it even then you did old school full body type workouts?
yup only then it was much heavier and not as regimented just used the jc grimek 1000 exercise principle of instinctive training.
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« Reply #14 on: November 11, 2012, 02:52:49 PM »

So before I contribute to this tread, I need to know if being a somewhat "immature" 68 year old who still enjoys hitting the gym on an irregular basis is a qualifier? It has obviously been a really long time since I was just over 40 years old. With each decade that has passed since turning 40, I've modified my workouts, diet and goals. If there are folks who are interested in what this senior citizen does to stay in shape, then I will contribute by sharing my experiences.
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« Reply #15 on: November 11, 2012, 03:52:45 PM »

Primemuscle....please do tell us.
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« Reply #16 on: November 11, 2012, 04:51:19 PM »

Hey, I'm only 34 but have made a lot of changes to my training over the last 12 months in an attempt to build for longevity... I'm listening (or rather reading)...
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« Reply #17 on: November 11, 2012, 06:32:40 PM »

Old guys are encouraged to share their trainings secrets for longevity as well as any ideas they have used to work around injuries from being young, dumb and reckless!
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« Reply #18 on: November 11, 2012, 07:35:43 PM »

Primemuscle....please do tell us.

For starters, I should clarify that I have not trained regularly since I was diagnosed with prostate cancer almost a year ago. At first I think I was just so bummed out, I lost interest in working out. After I had a prostatectomy last July, I was in recovery mode for awhile. Still, here it is November and I am fully recovered and doing fine and have yet to restart my workouts. I have no decent excuse for this, just a lot of silly ones.

Before I got sick, I weighed 225 lbs with about 14 to 15%  body-fat (my guesstimate). My waist measurement was 34 or 35" depending on how much I ate. My chest was and is 47". My arms were almost 17" and I hope growing. Anyway that gives you some idea of where I was at a year ago.

After the surgery, I weighed 192 lbs. Presently, I weigh 200 lbs. I haven't taken any measurements because I don't want to get depressed! What I do know is that 36" pants are comfortable, but not tight in the waist and that is depressing to me. Considering my height, which is currently 5' 10 1/2" and my bone structure, which is fairly large, having a 36" waistline is not ideal. I'd prefer 32"....but that may never happen.

When last I was exercising in earnest, I was working one muscle group a day. A complete cycle took 5 days. I made every effort to keep within a one hour time frame. I was working out as heavy as I ever had, so no real loss in strength over the years (it will be interesting to see how quickly I can recover the strength I had once I start back). Mainly, recovery time seems longer than when I was younger.

I have instructed myself to go to the gym tomorrow. I will remember to start out slowly and not expect to lift what I was lifting prior to quitting. Actually, I will stick to machines such as Nautilus equipment. I will start by doing 20 minutes of cardio because if i wait to do this after weight training I won't do it at all. My total workout will not last more than 1 hour. This first week back, I will only go to the gym every other day for three days, as in Monday, Wednesday and Friday. Each day I will work all muscle groups. Call this my warm-up period.

Initially, I will continue to limit my food intake so as not to start gaining any weight. I have, probably for the first time in my adult life decided that I want to be lean again. Well, not like I was before I started lifting as a teenager. Then I weighed only 144 lbs., but I think I might be good at between 175 and 180 lbs today. I have no intention of trying to break any personal lift records. My goal is to get my ass back in shape and stay in shape for the rest of my life.

Wish me luck and success.
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« Reply #19 on: November 12, 2012, 03:13:41 AM »

This is what this thread is all about primemuscle, motivating each other to get in shape AND stay in shape.Keep us up dated on any improvements and how you feel mentally. we all have good and bad Days and just coming in here can maybe help you. Sorry to read about your Health problems but you come over as a Fighter. NEVER give up. I have stepped up my cardio now and will lose a bit of flab. My 3 Day split will stay the same but more cardio and my diet i will sort out.
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« Reply #20 on: November 12, 2012, 03:17:31 AM »

Old guys are encouraged to share their trainings secrets for longevity as well as any ideas they have used to work around injuries from being young, dumb and reckless!
100%
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« Reply #21 on: November 12, 2012, 03:46:48 AM »

This is what this thread is all about primemuscle, motivating each other to get in shape AND stay in shape.Keep us up dated on any improvements and how you feel mentally. we all have good and bad Days and just coming in here can maybe help you. Sorry to read about your Health problems but you come over as a Fighter. NEVER give up. I have stepped up my cardio now and will lose a bit of flab. My 3 Day split will stay the same but more cardio and my diet i will sort out.

Thanks for the welcome, Donny.

My hope is to use your thread as a catalyst for getting back in the game. I seriously need some inspiration and motivation. I believe that your thread can provide this for me. If I post here everyday, regardless of whether I do what I know I should or not, I think it will help me stay on target.

Today being Sunday (actually it is early Monday morning right now), I did not do much in the way of exercise. Because my wife has a lot of health issues, I spend a portion of everyday making sure she is OK. This is one of the reasons I retired when I did.

Look for tomorrow's post on the success of my Monday workout.
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« Reply #22 on: November 12, 2012, 08:52:09 AM »

Thanks for the welcome, Donny.

My hope is to use your thread as a catalyst for getting back in the game. I seriously need some inspiration and motivation. I believe that your thread can provide this for me. If I post here everyday, regardless of whether I do what I know I should or not, I think it will help me stay on target.

Today being Sunday (actually it is early Monday morning right now), I did not do much in the way of exercise. Because my wife has a lot of health issues, I spend a portion of everyday making sure she is OK. This is one of the reasons I retired when I did.

Look for tomorrow's post on the success of my Monday workout.
Thanks man, itīs not my thread itīs our thread Wink I replaced Flat Benches today with parallel bar dips...was great. really felt my pecs working.
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« Reply #23 on: November 12, 2012, 04:39:44 PM »

So, no MILFS then?
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« Reply #24 on: November 12, 2012, 05:10:52 PM »

So, no MILFS then?
Well I've posted in here.  HAHA   Grin
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