The Mature thread

[Donny]

Thanks Donny....Is that a reverse grip bench in your picture? Ken

well that is Lee Priest in the pic.. overhand grip .(pronated)

[Wez]

I see it now....put on my glasses

[Donny]

I see it now....put on my glasses

  great exercise,,,lee priest great bodybuilder

[Wez]

  great exercise,,,lee priest great bodybuilder

Agreed on both counts!

[Donny]

Agreed on both counts!

[DroppingPlates]

Greatings all, long time ago that I posted here.
Here's my back/hams/bicep workout from yesterday.

-One arm pull downs, emphasis on the stretch
-One arm dumbbell rows, emphasis on the contraction
-Weighted hyperextensions, emphasis on the contraction, as a crossover between the lower back & hams.
-Leg curls, emphasis on the contraction
-Incline dumbbell curls with resistance bands
-Concentration curls, emphasis on the contraction
-Cardio, 1 hour walking outdoors

[Donny]

Greatings all, long time ago that I posted here.
Here's my back/hams/bicep workout from yesterday.

-One arm pull downs, emphasis on the stretch
-One arm dumbbell rows, emphasis on the contraction
-Weighted hyperextensions, emphasis on the contraction, as a crossover between the lower back & hams.
-Leg curls, emphasis on the contraction
-Incline dumbbell curls with resistance bands
-Concentration curls, emphasis on the contraction
-Cardio, 1 hour walking outdoors

nice...incline curls i like too... Steve Reeves bicep builder

[Donny]

this is also a good exercise... pic is a bit small

[njflex]

legs and halloween costume shopping

quads
extensions x4 up to 235 sets 12
leg press 4 plates per side/5/6/7 12/12/10/10
squats 225/275/315/12/10/10
lunges up stairs 45 each hand up /down/up/down x2

hams
stiff legged dbells 55/65/75
lying leg curl 140/155/170 12/10/8

calves seated calf raise 2 45'sx20/3 plates x20/3.5 plates x15/3.5 plates x12

[DroppingPlates]

this is also a good exercise... pic is a bit small

I've only did this version a few times before, so it's a good one for next time, thanks, gives a nice stretch.

[Wez]

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets

[njflex]

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets

HOW DARE U...

[njflex]

chest
fdb press getting stronger close to norm 60/70/80/85/65 12/10/8/6/12
hammer mid/lower press 2 plates per side/2.5/3 plates 12/10/9
inc flyes 45/50/50
superset cablecrossovers with decline feet elevated pushups

tri's
dip machine 190/210/220
rope extensions x3
superset finish close grip with reverse pushdowns x3

abs

new pic eating a tad more /training a little heavier than summer ,still ripped a bit fuller look.

[Donny]

Sorry the wife and I were away for a few days

Sunday Chest 60mg Var/250 EQ/300 Sustanon/ 4iu Seros

Flat bench 3x20X135 pause reps
Smith Incline 3X15X135 pause reps
Hammer Decline 3X15X 2 plates each side
Life fitness Machine Press 3 sets paused
Cable crossover 21s 7 high 7 med 7 low 2 sets

Looks great !

[Wez]

A little off schedule so Back and Bis today

60mg Var/250 EQ/250 Galenika Test/4iu Seros

Wide Grip chins 3X10
Bent Barbell Rows 4X135X20
Seated medium grip pulley rows 3X10 160/180/200
Straight arm pulldowns 3X10
Wide Grip Chins 2X8

Hammer curls 35/40/45 by 10
EZ curl Preachers 25 on each side 3X8
Straight bar pulley curls seated 3 X10
One arm cable curls 2X10

[njflex]

A little off schedule so Back and Bis today

60mg Var/250 EQ/250 Galenika Test/4iu Seros

Wide Grip chins 3X10
Bent Barbell Rows 4X135X20
Seated medium grip pulley rows 3X10 160/180/200
Straight arm pulldowns 3X10
Wide Grip Chins 2X8

Hammer curls 35/40/45 by 10
EZ curl Preachers 25 on each side 3X8
Straight bar pulley curls seated 3 X10
One arm cable curls 2X10

GOOD ONE,,GOOD PUMP I BET ON BENT ROWS AND REPS AT 20 ,I USUALLY GO HEAVY ON THOS 245X10

[Primemuscle]

chest
fdb press getting stronger close to norm 60/70/80/85/65 12/10/8/6/12
hammer mid/lower press 2 plates per side/2.5/3 plates 12/10/9
inc flyes 45/50/50
superset cablecrossovers with decline feet elevated pushups

tri's
dip machine 190/210/220
rope extensions x3
superset finish close grip with reverse pushdowns x3

abs

new pic eating a tad more /training a little heavier than summer ,still ripped a bit fuller look.

Look fit as usual. Keep up the inspiration.

Just started week three of knee therapy yesterday. I still have a ways to go, but each day my gait gets a little better. I upped the weight on the leg press and calf raises to 3 plates with no problem. I also added 10 lbs. to seated leg curls so I am using 45 lbs. now. Wednesday I do my therapy exercises on my own and I'll add in single leg extensions with low weight.

[njflex]

Look fit as usual. Keep up the inspiration.

Just started week three of knee therapy yesterday. I still have a ways to go, but each day my gait gets a little better. I upped the weight on the leg press and calf raises to 3 plates with no problem. I also added 10 lbs. to seated leg curls so I am using 45 lbs. now. Wednesday I do my therapy exercises on my own and I'll add in single leg extensions with low weight.

NICE JAY KEEP IT GOING.NEED YOU HERE TRAINING AS MUCH AS GOSSIP AND OPINIONS ENTERTAINER.

[Donny]

NICE JAY KEEP IT GOING.NEED YOU HERE TRAINING AS MUCH AS GOSSIP AND OPINIONS ENTERTAINER.

yes ...100%

[Donny]

Yesterday chest + back

Parallel Bar Dips 4xmax (bodyweight)
push ups using push up bars 4x max
Flat DB Flyes 3x10

Sternum chin ups 4xmax (bodyweight)
one arm DB rows 4x10
Close grip upright rows 3x8-10

I then went for a fast 45 min run. I think chest and back work well together, working at a fairly fast pace. I alternated Back and chest exercises superset style. I got all this done in about 1 hour,maybe less..( excluding the run)

[njflex]

Yesterday chest + back

Parallel Bar Dips 4xmax (bodyweight)
push ups using push up bars 4x max
Flat DB Flyes 3x10

Sternum chin ups 4xmax (bodyweight)
one arm DB rows 4x10
Close grip upright rows 3x8-10

I then went for a fast 45 min run. I think chest and back work well together, working at a fairly fast pace. I alternated Back and chest exercises superset style. I got all this done in about 1 hour,maybe less..( excluding the run)

WHERE'S YOUR PIC?

[Wez]

GOOD ONE,,GOOD PUMP I BET ON BENT ROWS AND REPS AT 20 ,I USUALLY GO HEAVY ON THOS 245X10

Been trying higher reps lately see what happens...getting nice and sore.

[njflex]

Been trying higher reps lately see what happens...getting nice and sore.

I LIKE IT,MAYBE TONITE BACK NIGHT..

[Wez]

Delts/traps/triceps

80mg Var/4iu Seros

Up and down rack lateral raises 10/20/30/40/30/20/10
Seated DB Presses 35/40/45/50X20
Rear delt cable crossovers 3X20
Pulls to the face 3X15
Combination front/side laterals  3X8

100 rep triceps 20 rope pushdown spread at bottom 20 rep rope pushdown straight 20 rep reverse pushdown ez bar
20 rep regular pushdown ez bar 20 rep rope overhead extensions whole thing twice

Dip machine drop sets 2 sets 3 drops each

static bar stretch ala Donny.....these are a bitch. 3 sets

[njflex]

back took a cue from wez on bent over rows hi reps
started chins wide grip x3 and weighted up to 25 lb plate added 15/12/12
bent overs wez style 135x20 ,185x15,185x15 nice usually go to 245 lighter nice pump
reverse hammer pulldowns sigle arm at a time 2 plates /2 plates added 10/2 plates and 10 and added 5
low cable rows 180/195/210
standing rope stretch and pull in to waist 'standing pullover'

weighted hypers x3

bi's
curls standar 45 lb bar,85x12/95x10/105x10 with a bit swing last 2 
curls db 35/40/40
seated hammer concentration love these started month or so and they work x2
seated machine curls x2

abs
clocked in exzctly 1 hr on this .heavy,good pump,fast paced