The Mature thread

[Donny]

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

hi hi...sometimes a Bitch is good...

[Donny]

was funny last night, a guy came in the Gym from the US. He wanted to do a one off workout so we just let him. He wanted to pay but we just let him Train for free. He was staying in a local Hotel and on a work trip. he was happy to find an English speaking Person.

[Donny]

love his motovation

[Primemuscle]

was funny last night, a guy came in the Gym from the US. He wanted to do a one off workout so we just let him. He wanted to pay but we just let him Train for free. He was staying in a local Hotel and on a work trip. he was happy to find an English speaking Person.

Nice move....I'd expect to have to pay. He'll probably remember this an talk up the gym to others.

[Donny]

Nice move....I'd expect to have to pay. He'll probably remember this an talk up the gym to others.

I always help English speaking People in the gym.

[Primemuscle]

I always help English speaking People in the gym.

I'll remember to speak English when I am next in Germany....oh wait, that's the only language I am fluent in. 

[Donny]

I'll remember to speak English when I am next in Germany....oh wait, that's the only language I am fluent in. 

always wellcome Jay

[njflex]

delts
front press x4 with last set drop
side lateral machine x4
rear bent cable for rea deltsx3
front raise with curl bar normalgrip/raise x3
wideuprights for side deltsx2

shrugs 225/315/315/315
2 sets x20 45 plate per hand squeeze up hold/stretch

calves 5 x standing calf raises

forarms wrist curl reverse wrist on knee x3
and weighted rope rollups x3

[Donny]

delts
front press x4 with last set drop
side lateral machine x4
rear bent cable for rea deltsx3
front raise with curl bar normalgrip/raise x3
wideuprights for side deltsx2

shrugs 225/315/315/315
2 sets x20 45 plate per hand squeeze up hold/stretch

calves 5 x standing calf raises

forarms wrist curl reverse wrist on knee x3
and weighted rope rollups x3

solid workout Steve.. said it loads of times but i wish i had your Determination to Train my lower arms. After deadlifts they are pumped up and upright rows do target them but you got the Mike Mentzer look. he once said he just squeezed the Dumbbell and Barbell rods when Training.. his lower arms were H U G E

[Wez]

delts
front press x4 with last set drop
side lateral machine x4
rear bent cable for rea deltsx3
front raise with curl bar normalgrip/raise x3
wideuprights for side deltsx2

shrugs 225/315/315/315
2 sets x20 45 plate per hand squeeze up hold/stretch

calves 5 x standing calf raises

forarms wrist curl reverse wrist on knee x3
and weighted rope rollups x3

Love your workouts Steve....will steal freely from them

[Donny]

Steve would make a great mod on here

[njflex]

thanks for the love ..

[Donny]

thanks for the love ..

now steady on...People will talk...

[njflex]

now steady on...People will talk...

THIS ISN'T G/O BOARD NOW

[Wez]

Arms and calves
80mg Var/4iu Seros

Smith machine curls 3X25
one arm pushdowns 3X25
Alternate DB curls 3X10
Overhead cable extensions 3X15
Standing concentration curls 3X12
Rope pushdowns w pause 3X12

Standing calves slow reps 5X8

[DroppingPlates]

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors

[Donny]

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors

Zercher squats...golden Oldie ...nice

[njflex]

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors

NICE DUDE...I DO LEG PRESSES AND SQUATS AT TIMES AND AT BOTTOM PORTION SIT/STICK HOLD AND THEN PRESS IT FATIGUES THE MUSCLE AND PUMP IS GRAND.

[njflex]

Arms and calves
80mg Var/4iu Seros

Smith machine curls 3X25
one arm pushdowns 3X25
Alternate DB curls 3X10
Overhead cable extensions 3X15
Standing concentration curls 3X12
Rope pushdowns w pause 3X12

Standing calves slow reps 5X8

SMITH MACHINE CURLS ???NEVER TRIED...

[Donny]

NICE DUDE...I DO LEG PRESSES AND SQUATS AT TIMES AND AT BOTTOM PORTION SIT/STICK HOLD AND THEN PRESS IT FATIGUES THE MUSCLE AND PUMP IS GRAND.

Steve you are hard core...the lunges you do too

[Wez]

My push workout from yesterday

Chest:
Decline dumbbell presses, emphasis on the stretch
Machine flyes, emphasis on the contraction
Kneeled upward cable flyes, emphasis on the contraction

Triceps:
Seated one arm dumbbell extensions on an incline bench
Dumbbell kick backs with resistance band, emphasis on the contraction

Quads:
Zercher squats
Leg presses, emphasis on the stretch
Single leg extentions, emphasis on the contraction

Cardio:
1 hour walking outdoors

Last time I did Zercher squats Reagan was President.....good workout.

[Wez]

SMITH MACHINE CURLS ???NEVER TRIED...

I do them like the old Gironda drag curls straight up the body.

[Donny]

Last time I did Zercher squats Reagan was President.....good workout.

maybe a good move for us all to shake it up   nice one DP

[njflex]

buissness is picking up here mr n,d.p.wez,donny,prime,me ,we are cruising..

[DroppingPlates]

NICE DUDE...I DO LEG PRESSES AND SQUATS AT TIMES AND AT BOTTOM PORTION SIT/STICK HOLD AND THEN PRESS IT FATIGUES THE MUSCLE AND PUMP IS GRAND.

Yeah, I do the same for both exercises, not only for a good stretch, but also to keep my knees in good condition. At the top I keep my knees bent.

Regarding those zercher squats, I did them for the first time after I saw a powerlifter performing them. Since the bar was pushing against my stomach, I was out of breath, even with 135lb, lol.