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Author Topic: The Mature thread  (Read 412773 times)
DroppingPlates
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« Reply #3725 on: November 12, 2013, 11:53:35 PM »

More medical news. Had a small nose operation yesterday, since I suffer from sleep apnea. Everything went fine, no heavy bleedings or pain, other than my low blood glucose level, but I was prepared on that with gummy bears.
I'm not allowed to train for a week. Well, that's fine with me. Then I will walk for an hour each day and use my forearm gripper.

My first and last workout this week:

Chest:
Flat DB flyes
Decline DB press, emphasis in the stretch
Incline DB flyes

Tris:
Seated DB tricep extentions with bands
Stranding DB kick backs with bands

Quads:
Leg extentions
Leg presses
Leg abductors

Forearm extensors:
Reverse DB wrist curls

Cardio:
20 min interval training (HIIT) on an ergometer

BTW, I use my Manus thick grips more and more, love them! (no spam Wink )



Happy training!
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njflex
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« Reply #3726 on: November 13, 2013, 06:26:25 AM »

More medical news. Had a small nose operation yesterday, since I suffer from sleep apnea. Everything went fine, no heavy bleedings or pain, other than my low blood glucose level, but I was prepared on that with gummy bears.
I'm not allowed to train for a week. Well, that's fine with me. Then I will walk for an hour each day and use my forearm gripper.

My first and last workout this week:

Chest:
Flat DB flyes
Decline DB press, emphasis in the stretch
Incline DB flyes

Tris:
Seated DB tricep extentions with bands
Stranding DB kick backs with bands

Quads:
Leg extentions
Leg presses
Leg abductors

Forearm extensors:
Reverse DB wrist curls

Cardio:
20 min interval training (HIIT) on an ergometer

BTW, I use my Manus thick grips more and more, love them! (no spam Wink )



Happy training!
COOL GRIPS ,,,I never use grips/gloves but sometimes if I grip  hard on a dbell a heavy one 80 and over,my pinky finger blows up and bruises to the knuckle the back side of it and it takes a day for the blueness/purple hue to drop .
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DroppingPlates
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« Reply #3727 on: November 13, 2013, 07:49:36 AM »

COOL GRIPS ,,,I never use grips/gloves but sometimes if I grip  hard on a dbell a heavy one 80 and over,my pinky finger blows up and bruises to the knuckle the back side of it and it takes a day for the blueness/purple hue to drop .

Sounds painful! Grabbing 80 pounders with those grips requires an 'iron grip', but you can also try chamois sponges like these.



I can't remember the last time that I wore training gloves, they never felt comfortable.
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Wez
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« Reply #3728 on: November 13, 2013, 04:47:08 PM »

I like the fat gripz for forearm and brachial work . If you are cheap you can buy that crap they wrap pipes with. I bought a pair and lost them already.....don't remember where I left them....old age I guess.

Legs/abs

80mg Var/4iu Seros

Rope pulldown ab crunches 5 sets of 25
Seated calves 5X15
Standing leg curls 3X10
Leg Extensions ( one leg) 3X10
Front squats 3X10X225
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« Reply #3729 on: November 13, 2013, 08:47:52 PM »

back
reverse hammer pulldowns 2plates/2plates and 10/2 plates 2 tens's 12/10/10
tbar chest to pad 2 plates/2.5 /2 and 35 10/10/8
low pully cable row 180/195/210
dbell row's both arms together 60/65/70
rope pulldowns x3

did traps with back this time
chest machine shrugs i use hammer lying chest press for these 3/4/4.5/5 plates 15/12/12/12
2 sets dumbell shrugs dbell at sides 85/90

bi's
curls straight bar 85/95/105
dbell curls 35/40/40
seated curl machine x3
2 sets concentration hammer curls 30/30 ssets 15

abs
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DroppingPlates
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« Reply #3730 on: November 13, 2013, 10:12:16 PM »

I like the fat gripz for forearm and brachial work . If you are cheap you can buy that crap they wrap pipes with. I bought a pair and lost them already.....don't remember where I left them....old age I guess.

Legs/abs

80mg Var/4iu Seros

Rope pulldown ab crunches 5 sets of 25
Seated calves 5X15
Standing leg curls 3X10
Leg Extensions ( one leg) 3X10
Front squats 3X10X225

Front squats after 3 leg movements, nice example of pre exhaustion, damn!

Yeah, pipe isolation is much cheaper, but it will prob lose it shape after a -short- while, esp with heavy loads. These grips are made of dense silicone. The Manus grips are much cheaper than Fat gripz, at least here in Europe, 20 vs 40 Euros.
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« Reply #3731 on: November 14, 2013, 03:22:38 AM »

Yesterday was Shoulders +arms

Side laterals 4x10-12 Superset with Barbell press 4x10
rear delt machine 4x10-12

Dumbbell Incline curls 5x10 Superset with
Incline bench ez bar French press 5x10

Incline curls hit my Biceps nice ...a Steve Reeves exercise Wink
The only Thing i use now and again when i do parallel bar Dips is These 2 pads.


* 003.jpg (98.16 KB, 500x333 - viewed 100 times.)
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DroppingPlates
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« Reply #3732 on: November 14, 2013, 07:18:00 AM »

Yesterday was Shoulders +arms

Side laterals 4x10-12 Superset with Barbell press 4x10
rear delt machine 4x10-12

Dumbbell Incline curls 5x10 Superset with
Incline bench ez bar French press 5x10

Incline curls hit my Biceps nice ...a Steve Reeves exercise Wink
The only Thing i use now and again when i do parallel bar Dips is These 2 pads.


That's a solid no-bull schedule, nice! I love incline curls as well. I do them with a short pause at the bottom, arms fully stretched. As a result, I can't lift much, but I feel my tendons for at least 2 days. To me, this feedback is a sign that I need to work on this.

The problem with most modern dipping bars/machines is that they have thin grips. Pads/thick bar grips are great for this, esp for those with large hands.
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« Reply #3733 on: November 14, 2013, 03:41:56 PM »

Agreed DP on the cheap version gripz.....You have to be real cheap to go the hardware store route....Anybody try Versa gripps yet....seem pretty interesting.

Delts/Traps

80mg Var/250 Galenika Test/250 EQ/4iu Seros

Reverse pec dek 5 sets
Incline rear DB laterals 3 sets
up and down the rack side laterals 20/25/30/35/40/30/20/10
side laterals with one chain 3X10
seated DB press ss smith upright rows 4 sets
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« Reply #3734 on: November 15, 2013, 06:58:24 AM »

Just get a fat bar Huh
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Liar!!!!Filt!!!!
DroppingPlates
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« Reply #3735 on: November 15, 2013, 07:11:01 AM »

Just get a fat bar Huh

If I only had my own gym... The average European gym isn't your average Gold's/Powerhouse/EliteFTS. This means no Hammer Strength, no power racks, no hex bars, no foam rollers, no squat bars, no thick bars and the list goes on...
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« Reply #3736 on: November 15, 2013, 07:12:20 AM »

Just get a fat bar Huh

They are sweet...had one in my last gym. Great for reverse curls.
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« Reply #3737 on: November 15, 2013, 08:08:39 AM »

Legs... Smiley

pre exhaust

leg extensions 4x15 with
seated leg press 4x10

seated leg curls 4x15 with
hyperextensions 45% 4x15(i found this very good instead of Romanian Deads and safer)

Standing Smith machine calf raises 5x15-20

4x max hanging knee raises from straps. Interval Training 30 mins on bike
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« Reply #3738 on: November 15, 2013, 01:01:37 PM »

Insane arm workout from Kali>
80mg Var/4iu Seros

One arm cable tri extension 100reps
Ez bar pushdown 100 reps
Rope pushdown 100 reps
Reverse EZ bar pushdown 100 reps
DB kickbacks 30X20 25X20 20X20 15X20 10X20
Total 500 reps

Cable curls 100 reps
Cable preacher curls 100 reps
Hammer curls 100 reps
Barbell curls 100 reps
Total 400 reps

whole thing took 50 minutes.

Serious pump.

Couldn't do anymore.
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DroppingPlates
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« Reply #3739 on: November 15, 2013, 01:45:31 PM »

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...
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« Reply #3740 on: November 15, 2013, 01:49:38 PM »

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...
[/quote

Nothing.....won't do again.
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« Reply #3741 on: November 15, 2013, 02:32:35 PM »

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...
[/quote

Nothing.....won't do again.

I remember that I once did a legs-back-chest (and repeat 2 two times) circuit of 50 reps, the pump/pain was insane, lol
It might me a good shocker every now and then.
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« Reply #3742 on: November 15, 2013, 02:35:12 PM »

what weight were you using Wez ?
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« Reply #3743 on: November 15, 2013, 04:24:48 PM »

I used 30 on the one arm cable extensions.
60 on the ez bar pushdowns
50 on thye rope pushdowns
50 on the reverse ez pushdowns
30/25/20/15/10 on the DB kickbacks 20 each

I used 50 on the cable curl
40 on the cable preacher curl
35 on the DB hammer curls ( 5X20 with 10 sec pause)
40 on the BB curl

Ken
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« Reply #3744 on: November 15, 2013, 06:34:51 PM »

Just completed week five of eight weeks of physical therapy. The knee is getting a little better every day. I can actually see the beginning of the inner teardrop on my right leg. Maybe sometime in the next decade my legs will rock like Steve's do.  Grin
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« Reply #3745 on: November 15, 2013, 10:39:38 PM »

Just completed week five of eight weeks of physical therapy. The knee is getting a little better every day. I can actually see the beginning of the inner teardrop on my right leg. Maybe sometime in the next decade my legs will rock like Steve's do.  Grin
nice jay  Smiley..

delt day
side lateral machine x4
front press x4 last set 3 set drop
rear delts bent seated dumbell raise x3
fr raises with premade curl bar x3
2 sets wide uprights finish

did shrugs with back day earlier something different

calves standing calf raises x4 did 8 reps each foot position

forarms reverse wrist curls cablr arms on knees x3
reverse wrist curl bar behind back x3
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« Reply #3746 on: November 16, 2013, 06:54:54 PM »

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20 Shocked
seated calf raise x3 till failure
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Wez
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« Reply #3747 on: November 16, 2013, 07:48:42 PM »

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20 Shocked
seated calf raise x3 till failure

Damn Steve...looks killer!
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« Reply #3748 on: November 16, 2013, 08:27:53 PM »

Damn Steve...looks killer!
i try.i try,,seriously great workout killer pump..
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« Reply #3749 on: November 16, 2013, 09:57:18 PM »

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20 Shocked
seated calf raise x3 till failure

How do you feel about lunging on stairs verses lunging on a ramp? There is a long ramp inside my gym which is what most people do their lunges on. I've not seen anyone do them on the steps which are about a third of a flight or about 5 steps.
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