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Donny
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« Reply #4600 on: March 21, 2014, 10:30:57 AM »

squats   4 sets

leg press  3 sets

leg extensions  4 sets

seated leg curls  4 sets
nice straight to the Point workout...

i did today,,,

Squats
BB rows
BB bench press
Close grip chins
BB shoulder press
cardio 45 mins on the Bike
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« Reply #4601 on: March 21, 2014, 11:53:00 AM »

nice work Donny!


Have a pleasant weekend!!!
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« Reply #4602 on: March 21, 2014, 04:06:16 PM »

Didn't get to the gym this week.

Our son came for a visit. I took him to the airport this morning at 5:30 a.m. so he could fly home to Germany. It was great to see him and for him to visit with his mom. He went running every morning, rain or shine. Back at home he hit's the gym at 7:00 a.m. on weekdays for a workout before going to work. For a guy nearly 50 years old, he looks darn fit.

After I got home from the airport, I took my wife to the hospital for lab work. Fortunately, she did not have to do dialysis today. In fact she may be getting the shunt taken out next week, if all goes well.

Since I couldn't find time for the gym, I decided to do bodyweight squats this week. On Tuesday, I did 3 sets of 15 reps, going really deep. Yesterday I did 3 sets of 25 reps also going deep. Surprisingly, my knee and sciatica seems less painful after squatting. Also I did leg extensions and kickbacks. If I can get to the gym next week, I'll be more ready to really hit it.
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« Reply #4603 on: March 21, 2014, 05:32:11 PM »

Didn't get to the gym this week.

Our son came for a visit. I took him to the airport this morning at 5:30 a.m. so he could fly home to Germany. It was great to see him and for him to visit with his mom. He went running every morning, rain or shine. Back at home he hit's the gym at 7:00 a.m. on weekdays for a workout before going to work. For a guy nearly 50 years old, he looks darn fit.

After I got home from the airport, I took my wife to the hospital for lab work. Fortunately, she did not have to do dialysis today. In fact she may be getting the shunt taken out next week, if all goes well.

Since I couldn't find time for the gym, I decided to do bodyweight squats this week. On Tuesday, I did 3 sets of 15 reps, going really deep. Yesterday I did 3 sets of 25 reps also going deep. Surprisingly, my knee and sciatica seems less painful after squatting. Also I did leg extensions and kickbacks. If I can get to the gym next week, I'll be more ready to really hit it.
8)good to hear from u jay..
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« Reply #4604 on: March 21, 2014, 11:09:15 PM »

wellcome back Jay....  Grin
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« Reply #4605 on: March 23, 2014, 11:19:21 AM »

Today was cardio and Abs.
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« Reply #4606 on: March 23, 2014, 02:26:59 PM »

Chest and Biceps

25mg D-bol/ 50mg Var

Hammer Incline w/mini bands 4 sets  quadruple drop on last set
Hammer Wide iso laterals 5/4/3/2/1 4 sets
Life Fitness Chest Press iso-laterals 5/4/3/2/1 ss with cable crossovers 3 sets

Barbell Curls 5 sets 20 reps each
Incline cable curls to top of head 5 sets
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« Reply #4607 on: March 23, 2014, 02:32:47 PM »

Chest and Biceps

25mg D-bol/ 50mg Var

Hammer Incline w/mini bands 4 sets  quadruple drop on last set
Hammer Wide iso laterals 5/4/3/2/1 4 sets
Life Fitness Chest Press iso-laterals 5/4/3/2/1 ss with cable crossovers 3 sets

Barbell Curls 5 sets 20 reps each
Incline cable curls to top of head 5 sets
so the cable curls are to failure?
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« Reply #4608 on: March 23, 2014, 05:06:51 PM »

good workouts mates....

legs again same superset rotation brutal 3 wks in row,but legs getting some deeper seperation...

hack squat with lying sled  2/3/4/5 plates x10 then sled 180/200/220/220

lunges w extensions 80 lbs walking  with extensions 190
205/220/235 all 10/12

hams
sldl
135/185/235/245
leg curl lying 140/155/160

calves leg press x4
2 sets standing 12/15
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Donny
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« Reply #4609 on: March 23, 2014, 05:23:59 PM »

good workouts mates....

legs again same superset rotation brutal 3 wks in row,but legs getting some deeper seperation...

hack squat with lying sled  2/3/4/5 plates x10 then sled 180/200/220/220

lunges w extensions 80 lbs walking  with extensions 190
205/220/235 all 10/12

hams
sldl
135/185/235/245
leg curl lying 140/155/160

calves leg press x4
2 sets standing 12/15

lunges with extensions? jeez  Grin respect
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« Reply #4610 on: March 23, 2014, 07:37:18 PM »

tris

smith machine close grips 3 sets

kneeling cable extensions(larry scott style)   3 sets

reverse cable extensions 3 sets

bis

2 sets of standing db curls

2 sets of hammer strength preacher curls

2 sets of concentration curls

2 sets of precor  machine curls

15 minutes treadmill......15 minutes stepmill
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« Reply #4611 on: March 24, 2014, 04:55:16 AM »

lunges with extensions? jeez  Grin respect
painful...
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Donny
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« Reply #4612 on: March 24, 2014, 05:12:42 AM »

painful...
you love it... Grin itīs like the day after my 5x5 workout i feel the fatigue in my legs when doing hard cardio  but i just gut it out....love the pain  Wink
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« Reply #4613 on: March 24, 2014, 06:37:18 PM »

chest /tri/abs home workout

supersets lots

seated chest press supersetted with db flyes 'stack type press 'weight irrelevant flyes 30/30/45/45 10x10 reps 4 x's around

side handles press for outer chest /lower superset inc dbells turn palms in at top x4

decline dbells with pushups x3  50/50/60 and 15/20 pushups

tris 'tri sets
pushowns/lying dbell extensions/dips off bench x4 and threw in the mix dbell press from sides dbells turned palms facing go straight up 'like a close grip bench'with dbells

abs
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wild willie
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« Reply #4614 on: March 24, 2014, 08:38:31 PM »

delts.......no pressing movement.


side laterals seated   4 sets

reverse pec deck  4 sets

db shrugs   3 sets


30 minutes treadmill
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« Reply #4615 on: March 25, 2014, 12:22:19 PM »

so the cable curls are to failure?

Yes Donny
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« Reply #4616 on: March 25, 2014, 12:25:18 PM »

Back and Triceps

25mg D-bol/50mg Var

Barbell Rows 4 sets
Seated Pulley Rows 4 sets
Reverse Grip pull downs 4 sets
Incline bench V-grip pull downs 4 sets

DB incline extensions with a twist 5 sets
kneeling cable overhead extensions 5 sets
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« Reply #4617 on: March 26, 2014, 09:17:45 AM »

 today i was short on time so i did...

Squats 5x5
parallel bar Dips 5x5 (weighted)
Close grip chins 5x5 (weighted)

just raw basics Wink
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« Reply #4618 on: March 26, 2014, 12:05:22 PM »

back:

lat pulldowns   3 sets

reverse grip machine rows 3 sets

one arm cable rows  3 sets

chest supported t bar rows 3 sets

partial deadlifts (from shin level) 2 sets


15 minutes stepmill      15 minutes treadmill

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« Reply #4619 on: March 26, 2014, 12:10:58 PM »

back:

lat pulldowns   3 sets

reverse grip machine rows 3 sets

one arm cable rows  3 sets

chest supported t bar rows 3 sets

partial deadlifts (from shin level) 2 sets


15 minutes stepmill      15 minutes treadmill


NJFLEX APPROVED Wink. Cheesy..
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« Reply #4620 on: March 26, 2014, 12:53:58 PM »

NJFLEX APPROVED Wink. Cheesy..
thanks steverino!!!! sending my best to you out in jersey!!!!
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« Reply #4621 on: March 26, 2014, 08:30:54 PM »

thanks steverino!!!! sending my best to you out in jersey!!!!
Cool.....

back day
pullups x3x15
bent over rows 135/185/205/225 15/12/12/10
low cable rows 180/195/210  10 plus on reps
rverse grip hammer pulldowns 2 plates/2plates and 10/2 plates 2 tens ..10/10/10
single handle pulls  from bottom cable pull to side /squeeze at upper back'like doing dbell rows off the rack .but cable x3

bis
cable curls x4
db curls 35/40/40
cable rope curls x2
close grip bar curl seated x2 on back lower cable pully part.

abs
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wild willie
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« Reply #4622 on: March 27, 2014, 12:53:02 PM »

back:

one arm rows   3 sets

lat pulldowns  3 sets

chest supported t bar rows  3 sets

deadlifts (from shin level) 3 sets

15 minutes stepmill    15 minutes treadmill
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« Reply #4623 on: March 27, 2014, 02:24:18 PM »

Legs - what else?

Squats, 3 sets of 25 reps @ bodyweight
Toe touches, 3 sets of 25 reps
Extensions, 3 sets of 25 reps
Kickbacks, 3 sets of 25 reps

I felt like I needed and wanted to do something to keep the blood flowing to my legs, especially the knees. The last couple of days my bum knee has been sore. I am not about to cave in to it. It actually feels a bit better today, so the exercises worked.

Hopefully, the hitting the gym is on the near horizon. Today my wife got the stint removed because she no longer needs dialysis since her kidneys have recovered to where they were before the acute kidney failure. It looks like this chapter in our lives is done, thank goodness! I won't miss the trice weekly trips to the hospital nor will Margie. This really frees up a lot of time for both of us. She still needs to do labs pretty often and see her doctors on a regular basis, but that's small potatoes compared to were we've been these past few months. Now I have no excuse besides sheer laziness for not making it to the gym.

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njflex
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« Reply #4624 on: March 27, 2014, 05:21:22 PM »

Legs - what else?

Squats, 3 sets of 25 reps @ bodyweight
Toe touches, 3 sets of 25 reps
Extensions, 3 sets of 25 reps
Kickbacks, 3 sets of 25 reps

I felt like I needed and wanted to do something to keep the blood flowing to my legs, especially the knees. The last couple of days my bum knee has been sore. I am not about to cave in to it. It actually feels a bit better today, so the exercises worked.

Hopefully, the hitting the gym is on the near horizon. Today my wife got the stint removed because she no longer needs dialysis since her kidneys have recovered to where they were before the acute kidney failure. It looks like this chapter in our lives is done, thank goodness! I won't miss the trice weekly trips to the hospital nor will Margie. This really frees up a lot of time for both of us. She still needs to do labs pretty often and see her doctors on a regular basis, but that's small potatoes compared to were we've been these past few months. Now I have no excuse besides sheer laziness for not making it to the gym.


good jay...we need u back here more Cool..
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