The Mature thread

[Donny]

well itīs a beautiful Day here...i think i will go for a run in the Woods...

[Primemuscle]

Happy Father's Day to all you guys.

Workout update:

Friday - Chest:

Weight - 211 (not sure what happened here).

ISO lateral flat bench presses, 5X15-5 @ 90-160 lbs.
Hammer incline bench presses, 4X12-6 @ 90-140
Hammer wide decline presses, 4X15-8 @ 90-180
Nautilus weight assisted dips, 3X12-8 @ 131-171
Nautilus pec deck flies, 3X15-8 @ 80-120
Nautilus pullovers 3X15-10 @ 100-140
Body Masters flies, 3X15-12 @ 80

My chest is still feeling it today, two days later.

Saturday - Quads and Calves

Weight - 209

Leg extension, 2X20-8 @ 125-155
Standing calf raises, 5X20-16 @ 180-260
Leg press 6X20-10 @ 200-650 added weight
Leg press calf raises, 5X20 10 @ 200-300
Machine hack squats 4X12-8 @ 0-180 added weight
Seated calf raises, 3X18-10 @ 70-125

[njflex]

happy fathers day again to all had great day i'll get to eating part in minute,,early a.m leg workout ...

here goes
leg press warmed up couple plates 2x then,,,5 plates x12/6plates x12.7 plates x10,7 plates x8-10 somewhere there lol;;;pumped
squat feet slight foot apart but turned toes/foot out slight 225x12,275 x12,315 x12
lunges 45 plate per hand up flight stairs skipping 1 step for longer lunge then down then back up did this 2x around...
extension 220x12,235 x12,250x12 ...

hams x2 lying extension 145x12/160x10
seated extension x2 180x10/195 x10

calves leg press x3/standing calf raise x2,,10/15 rep sets depending on weight..

brunch had dad and his wife over,,,kids made me cards and gave me homeade presents from there school for fathers day ..wife gave good skin care stuff 'clinique 'brand ,,,

meal was this ..homeade frittata with asparugus/tomatoes/mozzarella cheese...homeade strawberry muffins from scratch,cubed potatoes ,rye/wheat toast/fresh fruit/cofee...my dad loved it too,,,,,gave dad gifts and he went off,,,

spent day outside with my girls they played in nice sized kiddie pool,one passed out early me and my neibor he's 70 we had some wine and hung in my backyard and bull shitted for while,,my wife had to work overnight shift at hospital,,,great fathers day,,,,

[Donny]

was not Fathers Day here...we had it all ready but sounds like you guys had fun...

[Donny]

so chest today...

supersets...
flat DB flyes 3x12 with
flat Dumbbell  Bench press 3x10
incline DB Flyes 3x12 with
Incline DB press 3x10

i finished off with push ups between 2 flat benches then 3x max crunches using the Ab Roller  it works ok..

[njflex]

so chest today...

supersets...
flat DB flyes 3x12 with
flat Dumbbell  Bench press 3x10
incline DB Flyes 3x12 with
Incline DB press 3x10

i finished off with push ups between 2 flat benches then 3x max crunches using the Ab Roller  it works ok..

..ab roller ,,,kidding

[Donny]

..ab roller ,,,kidding

  it actually gives not a bad ab workout

[njflex]

  it actually gives not a bad ab workout

I USE THE AB MACHINE WITH STACK AT GYM,SAME THING BUT TOP TO BOTTOM AND SEATED...

[Primemuscle]

happy fathers day again to all had great day i'll get to eating part in minute,,early a.m leg workout ...

here goes
leg press warmed up couple plates 2x then,,,5 plates x12/6plates x12.7 plates x10,7 plates x8-10 somewhere there lol;;;pumped
squat feet slight foot apart but turned toes/foot out slight 225x12,275 x12,315 x12
lunges 45 plate per hand up flight stairs skipping 1 step for longer lunge then down then back up did this 2x around...
extension 220x12,235 x12,250x12 ...

hams x2 lying extension 145x12/160x10
seated extension x2 180x10/195 x10

calves leg press x3/standing calf raise x2,,10/15 rep sets depending on weight..

brunch had dad and his wife over,,,kids made me cards and gave me homeade presents from there school for fathers day ..wife gave good skin care stuff 'clinique 'brand ,,,

meal was this ..homeade frittata with asparugus/tomatoes/mozzarella cheese...homeade strawberry muffins from scratch,cubed potatoes ,rye/wheat toast/fresh fruit/cofee...my dad loved it too,,,,,gave dad gifts and he went off,,,

spent day outside with my girls they played in nice sized kiddie pool,one passed out early me and my neibor he's 70 we had some wine and hung in my backyard and bull shitted for while,,my wife had to work overnight shift at hospital,,,great fathers day,,,,

Seems like you had quite the excellent father's day.

My kids are grown, so no kids around. -Skyped with our son and his family for about an hour or so....gotta love Skype. It is almost as if we were all together....almost. The kitchen counter is lined with greeting cards from my kids and grandkids. The best ever card was from my wife to the father of her children. Our daughter her husband, their son and their two dogs arrived late last night. The didn't drive 2,000 miles for father's day though. My son-in-law's grandmother died and they came up for the funeral, which is next Friday.

My breakfast can't compare to yours. My wife and I went out for breakfast. -Nothing fancy per my request. I ordered chicken fried steak with basted eggs, hash-browns and sour dough toast. I need to start ordering off the senior menu because I could not finish all of my breakfast.

Dinner was a different story. My wife fixed slow baked spare ribs which I finished on the barbeque. Accompanying this we had potato salad, coleslaw and steamed broccoli. I drank too much of a fifth of scotch, but enjoyed ever sip of it.

I gather your kids are still very young. I remember how much fun we all had when our two kids were still kids and not responsible adults. But time marches on. Even our grandchildren are becoming adults. I could be around for great-grandchildren. Our oldest grandchild is 23 years old and living in an apartment with her boy friend down the street from he parent's house (my son was devastated when she moved out). Our two youngest grandchildren are 16 years old.
 

[Primemuscle]

so chest today...

supersets...
flat DB flyes 3x12 with
flat Dumbbell  Bench press 3x10
incline DB Flyes 3x12 with
Incline DB press 3x10

i finished off with push ups between 2 flat benches then 3x max crunches using the Ab Roller  it works ok..

Years ago, I was doing pushups using three chairs. I overextended my left wrist or something and my hand was in real pain. The next day it blew up and looked more like a cows udder than a hand. The doctor gave me a shot in the hand which took down the inflammation. After the swelling went down, my had looked like a skeleton's hand for about a week. I think it go so hot that it burned off all the fat.

[oldtimer1]

I'm looking for the best way to combine lifting and running. Here are my thoughts on it.

Any of guys ever train Yates style of one work set an exercise? I had mixed results with it. Generally positive results. The reason why I ask is I'm getting slowly, injuries permitting, to get back into road races like 5K's or even longer. Needless to say long weight work outs combined with training for a races is to much. To much in terms of time and recovery. Anyone who has ever ran a hard 5 miles knows that leg training the day after is a huge challenge.

When I do a four way split training each body part once every 6 to 7 days with 40 to 60 minute work outs it leave time for running. About 5 years ago or so I made a good attempt to combine hard regular running with it. It was brutal but in 4 weeks a made really good gains. Naturally warming up and hitting that one set to failure is exhausting.

I know for most on this board lifting is the priority and any cardio is a secondary consideration for fat loss. I shared that for many years. Now maybe I'm getting nostalgic for my old high school and college track days.  I run like crap now in my mid 50's. I use to be a sprinter but now you could time me in the 400 with an hour glass I'm so slow.  I just want to run a 5K in a decent time for a guy my age with the weight I'm carrying. I'm 5'8" 186lbs. In college I was the same height but 166lbs with a very lean sprinter body

[Primemuscle]

Monday - arms

Weight 209

A little hung over

Seated alternate dumbbell curls: 5X15-6 @ 25-45 lbs.
Triceps press-downs: 6X15-6 @ 104-172
Nautilus preacher curls: 4X12-6 @ 50-80
Flex triceps machine: 4X15-8 @ 60-90
Nautilus multi biceps: 3X15-10 @ 60-80
Nautilus triceps press downs/dips: 3X15-10 @ 126-146
Nautilus 4 way wrist machine 12X15 @ 50-80
Cable curls 3X15-12 @ 23-50 each side

Really felt like my arms were pumped, but an hour later not so much.

[Primemuscle]

I'm looking for the best way to combine lifting and running. Here are my thoughts on it.

Any of guys ever train Yates style of one work set an exercise? I had mixed results with it. Generally positive results. The reason why I ask is I'm getting slowly, injuries permitting, to get back into road races like 5K's or even longer. Needless to say long weight work outs combined with training for a races is to much. To much in terms of time and recovery. Anyone who has ever ran a hard 5 miles knows that leg training the day after is a huge challenge.

When I do a four way split training each body part once every 6 to 7 days with 40 to 60 minute work outs it leave time for running. About 5 years ago or so I made a good attempt to combine hard regular running with it. It was brutal but in 4 weeks a made really good gains. Naturally warming up and hitting that one set to failure is exhausting.

I know for most on this board lifting is the priority and any cardio is a secondary consideration for fat loss. I shared that for many years. Now maybe I'm getting nostalgic for my old high school and college track days.  I run like crap now in my mid 50's. I use to be a sprinter but now you could time me in the 400 with an hour glass I'm so slow.  I just want to run a 5K in a decent time for a guy my age with the weight I'm carrying. I'm 5'8" 186lbs. In college I was the same height but 166lbs with a very lean sprinter body

More than anything, one should enjoy what they do to stay fit and staying/getting fit should be their main goal. There are many good ways to do this. If you enjoy running and want to get back into it, you should go for it. Nothing you do has to be forever. Later on, you might want to emphasize weight training, right now you want to recapture you youthful endeavor of being a runner.

I used to run a lot many years ago. Because I get bored easily, I'd run on the streets rather then on a track. There is just more to look at. When I was a kid, I think I was pretty fast. As an adult not so much. Also, I have no interest in competition so entering a race wasn't my thing.

One of the reasons, I don't run today is because of my knee. It has given me problems for many years. I often aggravated it when running. I also tend to be a shallow breather. When I was a kid and as an adult I have had bronchial pneumonia several times which I suspect has reduced my lung capacity.

Not to discourage you in anyway, but running is a fairly high impact sport. Don't expect to be the kid you once were. Our bodies change overtime. Like pointed out you are now hauling around 20 more pounds then you did as a kid. This is bound to make some difference.

I makes perfect sense to dial back the weight training if you want to get serious about running. Of course running isn't likely to do much for your upper body. Of course the ideal physique for a runner is to be all legs and not have a bunch of upper body bulk to haul around.

[njflex]

chest day sticking with same formula last few wks like it great pump,,,

fdb press still climbing back here forgot how long ago i got hurt/healed phew...well 50x12,60x12,65x10,70x10 so improving still goal is 80/85 repping 8-10 so close..
then supersets inc press with db flyes used 30/35 on flyes and pressed 135/185 10 reps per 3x around
hammer mid press seated 2 plates x2x10 reps with dips x10 last set did 2 plates and a 10 perside x10 with10 rep dips so 3x around
finished 2x 15 cable crossovers..

tris
over head rope cable extensions 90/100/110/120 10-12 perset
pushdowns x3 130/150/150
dip machine x2
close grip bench x2

abs

[Donny]

I must admit i run and do bike intervals(in the Gym) just to Keep my heart in shape. I think a 3 Day split is good , however you split it is up to you. I also think 2-3 sets per exercise is better than going to failure on 1 set. If you tax your nervous System with hard running, how Long can you also do a Yates style to failure Training? mentally tough and i think it will tire you quicker than say 2 moderate sets just short of failure. Just my opinion.

[Donny]

I am going soon for a run on the streets here... just too warm in the Gym. you know what , i trained this real know it all yesterday.. he asked one question after another. i eventually said, listen you've read some mags or Internet just listen and learn...not talking just Train !!...  He was a guy who is a beginner with too much BS in his head... Keep it simple in the beginning 

[Donny]

 

[oldtimer1]

I am going soon for a run on the streets here... just too warm in the Gym. you know what , i trained this real know it all yesterday.. he asked one question after another. i eventually said, listen you've read some mags or Internet just listen and learn...not talking just Train !!...   He was a guy who is a beginner with too much BS in his head... Keep it simple in the beginning  

True, lifting weights isn't rocket science despite what some lead you to believe. Jeff Everson once wrote an article titled, "When pigs fly you don't have to be a scientist to be a bodybuider." He went on to say in effect that some of the most successful bodybuilders weren't to bright and they couldn't tell you the body part or routine they used the day before. He also pointed out how some of the most scientific bodybuilders weren't that good at bodybuilding. Of course genetics, drugs, and work ethic are paramount.

[Donny]

True lifting weights isn't rocket science despite what some lead you to believe. Jeff Everson once wrote an article titled, "When pigs fly you don't have to be a scientist to be a bodybuider." He went on to say in effect that some of the most successful bodybuilders weren't to bright and they couldn't tell you the body part or routine they used the day before. He also pointed out how some of the most scientific bodybuilders weren't that good at bodybuilding. Of course genetics, drugs, and work ethic are paramount.

I was just running...i am fried... itīs hot here ... let myself cool down A bit before i shower. Donīt know how some of you Americanos put up with the heat....

[oldtimer1]

I was just running...i am fried... itīs hot here ... let myself cool down A bit before i shower. Donīt know how some of you Americanos put up with the heat....

Where are you?

[Donny]

Where are you?

Germany but you know iīm a Scotsman....hate the heat...

[njflex]

True lifting weights isn't rocket science despite what some lead you to believe. Jeff Everson once wrote an article titled, "When pigs fly you don't have to be a scientist to be a bodybuider." He went on to say in effect that some of the most successful bodybuilders weren't to bright and they couldn't tell you the body part or routine they used the day before. He also pointed out how some of the most scientific bodybuilders weren't that good at bodybuilding. Of course genetics, drugs, and work ethic are paramount.

I like this^^^^^

[oldtimer1]

Taking a couple of weeks off of lifting till my body heals. I have a bad shoulder and nursing a strained calf. I'm able to walk though. I did this on a treadmill today.

I walked at 3.8 MPH. Each lap 400 meters or .25 mile I raised the grade/incline. So it looked like this: One lap at zero incline. Second at 1% incline. Third at 2% incline and so on. I went up a grade each lap until I did a lap at 15% incline. I rewarded myself with a final lap at zero grade. Took over a hour. Calf is sore but stretched out. I'm a pool of sweat. Going to do some free hand single leg calf raises off a step. Tomorrow if the calf isn't too painful I'm going to try to run a super slow 4 mile. I might be crazy not to rest it and let it heal but it's frustrating to do nothing.  Hopefully in another week or two I'll kick in the weights again. Damn body is so fragile.  

[oldtimer1]

I was just running...i am fried... itīs hot here ... let myself cool down A bit before i shower. Donīt know how some of you Americanos put up with the heat....

Going to Myrtle Beach South Carolina USA in about a week. I hear it's 85 with humidity and the ocean is about 80 degrees. I hope my leg is healthy cause I love running on the beach checking out the hotties in their bikinis.

[njflex]

Going to Myrtle Beach South Carolina USA in about a week. I hear it's 85 with humidity and the ocean is about 80 degrees. I hope my leg is healthy cause I love running on the beach checking out the hotties in their bikinis.

HOW OLD ARE U ,,,