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Author Topic: The Mature thread  (Read 388547 times)
njflex
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« Reply #3750 on: November 16, 2013, 10:25:39 PM »

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.
i do both and also walk gym floor doing them,step portion up are 20 steps but skip evry other 1st plants above rear one step behind its about 12 steps then down full 20 jog down them then back up ,i do it 2 full times 2x
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« Reply #3751 on: November 17, 2013, 01:06:07 PM »

Sunday chest day with my Brother
80mg Var/4iu Seros

Flat bench smith machine 135X25 185X15 225X10 dropset 245/195/145/95
Incline smith machine 135X15 185X10 drop set 165/145/125/105/85/65
Cable Crossovers 100 reps
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« Reply #3752 on: November 17, 2013, 01:29:16 PM »

My "wake-up training" after almost a week of no training (nose operation last Tuesday because of my sleep apnea),

Cardio: 18.5 minute HIIT session (hign intensity interval training) on a stationary bike.
Forearms: DB wrist curls and reverse curls.
Foam rolling.
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« Reply #3753 on: November 17, 2013, 01:58:04 PM »

My "wake-up training" after almost a week of no training (nose operation last Tuesday because of my sleep apnea),

Cardio: 18.5 minute HIIT session (hign intensity interval training) on a stationary bike.
Forearms: DB wrist curls and reverse curls.
Foam rolling.

I love training forearms! After all that's what's hanging out of your shirt!
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« Reply #3754 on: November 17, 2013, 02:01:26 PM »

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.
Lunges are more difficult going downhill.
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« Reply #3755 on: November 17, 2013, 02:09:59 PM »

I love training forearms! After all that's what's hanging out of your shirt!

Yeah, it's an important part to train and not just because thick & veiny forearms separates you from the gym rats, but also for a solid grip which isn't only a weak link while training back.
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« Reply #3756 on: November 17, 2013, 02:14:21 PM »

Yeah, it's an important part to train and not just because thick & veiny forearms separates you from the gym rats, but also for a solid grip which isn't only a weak link while training back.


Absolutely...I quit using straps too. That isn't always easy with my numb GH fingers Grin
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« Reply #3757 on: November 17, 2013, 11:52:27 PM »

Lunges are more difficult going downhill.

When I am up to it, I will do lunges on the hill in front of my house like I've done in he past. From the post box to the corner is a little over 100 feet. I suspect my neighbors get a kick out of seeing me doing this.  I start at the high end and lung down to the corner and then back up the hill. It is a great workout. I enjoy incorporating workouts into my daily routine. I do these when I go out to get the paper in the morning.
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« Reply #3758 on: November 17, 2013, 11:59:03 PM »

I gave my leg a rest this weekend. I did none of my usual leg raises, leg extensions and kickbacks, most of which I have been doing on a daily biases since my surgery. My gait is almost normal. Almost no more gimp walking like some old cripple. I am feeling really inspired. Not that it is exercise, but all I did was tour some open houses, climbing stair as if they weren't a problem. Hooray!
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« Reply #3759 on: November 18, 2013, 01:54:01 AM »

well last night i had to work then i did 30 mins Interval on a cross Trainer machine. Finished of with some Ab work. Today i will blast my chest and watch it rise liked baked bread in the mirror... Grin Wink Of course i might do chest +back i go by feel. Dips will be on my Programme.
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« Reply #3760 on: November 18, 2013, 10:29:42 AM »

Chest+back

Dips 4xmax
push up bar push ups 4xmax
flat Db flyes 3x10

Chins 4xmax
BB rows 4x8-10
upright rows 3x10

full sit ups 2x50
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« Reply #3761 on: November 18, 2013, 10:46:12 AM »

Back day....wife and I.

My wife did 95lb squat for 5X20 for 100 reps and puked....that's my girl.

Reverse grip pulldowns 3 sets
Straight arm pulldowns 3 sets
Incline DB rows 3 sets
Wide grip pulldowns 3 sets
V-grip pulldowns 3 sets
Seated pulley rows 3 sets
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« Reply #3762 on: November 18, 2013, 11:33:03 AM »

Back day....wife and I.

My wife did 95lb squat for 5X20 for 100 reps and puked....that's my girl.

Reverse grip pulldowns 3 sets
Straight arm pulldowns 3 sets
Incline DB rows 3 sets
Wide grip pulldowns 3 sets
V-grip pulldowns 3 sets
Seated pulley rows 3 sets
nice...i'm rubbing off on u a little.. sets/exercise movements ,back is a lot of volume.
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« Reply #3763 on: November 18, 2013, 12:53:45 PM »

nice...i'm rubbing off on u a little.. sets/exercise movements ,back is a lot of volume.

You are Steve....I love your routines. Stealing freely Grin
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« Reply #3764 on: November 18, 2013, 08:28:52 PM »

chest
fdb press 60/75/80/85/ 12/10/9/6
inc press 165/185/...then195/175/155/135 drop wez style..
inc flyes 40/50/55-8 then 40 drop
dips weighted x2 25 lb plate hanging
hammer lying press x2 x12

tris
pushdowns x4
rope extensions over head x3
close grip bench x3
db extensions lying x2

abs
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« Reply #3765 on: November 19, 2013, 07:52:33 AM »

chest
fdb press 60/75/80/85/ 12/10/9/6
inc press 165/185/...then195/175/155/135 drop wez style..
inc flyes 40/50/55-8 then 40 drop
dips weighted x2 25 lb plate hanging
hammer lying press x2 x12

tris
pushdowns x4
rope extensions over head x3
close grip bench x3
db extensions lying x2

abs

In most gyms, Monday seems "National Chest Day"...

Chest:
Decline DB press, emphasis on the stretch
Incline DB upward flye with bands, emphasis on the contraction
DB pull-over, emphasis on the stretch

Triceps:
Incline DB extension with both arms, emphasis on the stretch
DB kick-backs with bands, emphasis on the contraction

Quads:
Squats with bands, emphasis on the stretch
Single leg extensions, emphasis on the contraction
Adductor machine, emphasis on the contraction

Fore arms:
Reverse cable wrist curls, thx Njflex for the inspiration Wink

Cardio:
1 hour walking outdoors
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« Reply #3766 on: November 19, 2013, 07:55:33 AM »

In most gyms, Monday seems "National Chest Day"...

Chest:
Decline DB press, emphasis on the stretch
Incline DB upward flye with bands, emphasis on the contraction
DB pull-over, emphasis on the stretch

Triceps:
Incline DB extension with both arms, emphasis on the stretch
DB kick-backs with bands, emphasis on the contraction

Quads:
Squats with bands, emphasis on the stretch
Single leg extensions, emphasis on the contraction
Adductor machine, emphasis on the contraction

Fore arms:
Reverse cable wrist curls, thx Njflex for the inspiration Wink

Cardio:
1 hour walking outdoors

Man, I haven't done pullovers in a while. Time to throw them back in.
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« Reply #3767 on: November 19, 2013, 08:09:11 AM »

Man, I haven't done pullovers in a while. Time to throw them back in.

I've reincluded this exercise a few weeks back. The resistance comes from a different direction which makes it a unique movement. I pause for 1-2 secs at the bottom and stop once the DB is above my forehead, just to keep tension on the chest. I believe that a slow/moderate rep speed is best.
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« Reply #3768 on: November 19, 2013, 09:03:50 AM »

D.P. THANKS AND YEAH REVERSE WRIST CURLS ARE GREAT,,,ME /WEZ ITS FUN TO BORROW SOME STUFF WE DO KNOCK AROUND IDEAS,DONNY HAS SOME GREAT ROUTINES/EXERCISES.ITS FUN HERE Smiley
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« Reply #3769 on: November 19, 2013, 12:25:27 PM »

Arm Day
4iu Seros/60mg Var

Close Grip hammer incline 4 sets
rope cable French press 4 sets
one arm extensions on the pulldown side of the hammer incline ( like a JM press) 4 sets
one arm cable extensions 3 sets

Barbell smith machine curls 3 sets
2 arm cable curls ( like double bi pose) 3 sets
hammer curls 3 sets
machine preacher curls 2 sets
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« Reply #3770 on: November 20, 2013, 10:34:27 AM »

Arm Day
4iu Seros/60mg Var

Close Grip hammer incline 4 sets
rope cable French press 4 sets
one arm extensions on the pulldown side of the hammer incline ( like a JM press) 4 sets
one arm cable extensions 3 sets

Barbell smith machine curls 3 sets
2 arm cable curls ( like double bi pose) 3 sets
hammer curls 3 sets
machine preacher curls 2 sets
never done curls on a Smith machine.. is that not a bit awkward??
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« Reply #3771 on: November 20, 2013, 10:34:36 AM »

Legs/Abs

4iu Seros/60mg Var/375mg EQ

Rope pulldown abs 5 sets
Standing calves 3 sets
Seated calves 3 sets

Leg Press warm up then drop sets 6 plates each side down to 1 plate 100 reps
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« Reply #3772 on: November 20, 2013, 10:35:48 AM »

never done curls on a Smith machine.. is that not a bit awkward??

I drag it right up the front like the old Gironda drag curls..it forces the elbows back....weird but effective.
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« Reply #3773 on: November 20, 2013, 10:41:10 AM »

I drag it right up the front like the old Gironda drag curls..it forces the elbows back....weird but effective.
ah ...yes Drag curls....nice move Grin
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« Reply #3774 on: November 20, 2013, 10:44:20 AM »

I worked shoulders+ arms today

Barbell press 4x8-10
side laterals 4x10-12
Bent over laterals 4x10-12 (resting forehead on an incline bench)

BB strict curls 5x10 Superset with
Incline ez bar extensions 5x10

reverse crunches 3x max
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