The Mature thread

[Wez]

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

[Primemuscle]

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.

[Primemuscle]

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!

[Donny]

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... Of course i might do chest +back i go by feel. Dips will be on my Programme.

[Donny]

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

[Wez]

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

[njflex]

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.

[Wez]

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

[njflex]

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

[DroppingPlates]

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

Cardio:
1 hour walking outdoors

[Wez]

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

Cardio:
1 hour walking outdoors

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

[DroppingPlates]

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.

[njflex]

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

[Wez]

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

[Donny]

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??

[Wez]

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

[Wez]

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.

[Donny]

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

[Donny]

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

[Wez]

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

Your workouts make me happy.

[njflex]

Your workouts make me happy.

,,

[Donny]

Your workouts make me happy.

really why ? very simple i know.

[Wez]

really why ? very simple i know.

There is beauty in pure function. Sometimes simple is just better.

[Donny]

There is beauty in pure function. Sometimes simple is just better.

I just get the Job done. 5 strict sets of curls work my biceps enough. When i work back i do chins supinated and Sternum chins. These are the best Bicep builders i know.

[njflex]

EVERYONE HERE PUTS IN THE 'WORK'FOR RESULTS WHETHER IT'S STRENGHT,FEELING OF WELL BEING,VANITY 'I WILL TAKE THAT ONE LOL...