The Mature thread

[njflex]

chest
inc db 50 warmup,60/65/70/75-55
fdb press superset with flat flyes..60/65/65..40/40/40
hammer lower sit uppress x4 2plates/2.5/3/back to 2 plates
cable crossovers superset with dips x3

tris
rope overhead extensions x4
pushdowns x4 130/140/145/150
reverse underhand pulldowns x3
cable kickbacks x2 x15
 
abs

[Donny]

chest
inc db 50 warmup,60/65/70/75-55
fdb press superset with flat flyes..60/65/65..40/40/40
hammer lower sit uppress x4 2plates/2.5/3/back to 2 plates
cable crossovers superset with dips x3

tris
rope overhead extensions x4
pushdowns x4 130/140/145/150
reverse underhand pulldowns x3
cable kickbacks x2 x15
 
abs

great stuff Big Stevo...i went for a run through the Woods today. Nice weather got some sun. Was hard because my Quads were tired from yesterdays workout. Woods and tracks were full of nordic Walkers with sticks pain in the arse because the tracks are narrow.

[njflex]

great stuff Big Stevo...i went for a run through the Woods today. Nice weather got some sun. Was hard because my Quads were tired from yesterdays workout. Woods and tracks were full of nordic Walkers with sticks pain in the arse because the tracks are narrow.

nice Donny..i'm not a woodsman lol,,,sounds like peaceful stuff..

[Donny]

nice Donny..i'm not a woodsman lol,,,sounds like peaceful stuff..

I just like the peace to run without cars and noise around you. Got to admit have been doing more cardio in the gym recently. just convenience really. However running gets you in shape faster than any Gym machine(cardio).  What i do like about Gym Cardio machines is you can Switch programmes at the push of a button.

[Donny]

Today i worked my pushing muscles.

Bench press
Dips
Military press

just 3 exercises 5x5.. then i did 3 sets of incline sit ups 25 reps.

[njflex]

Today i worked my pushing muscles.

Bench press
Dips
Military press

just 3 exercises 5x5.. then i did 3 sets of incline sit ups 25 reps.

nice...i'm such a volume and bodypart multi movements ,its nice to see what u do..

[Donny]

nice...i'm such a volume and bodypart multi movements ,its nice to see what u do..

I like Volume too Steve but at the Moment i am concentrating on just a few moves. i am even just hanging from a chin up bar for grip strength.. i feel it will help my Deadlifts.

[njflex]

BACK/BIS /ABS

HAMMER MACHINE UNDER HAND PULLDOWNS X4
TBAR CHEST TO PAD ROWS 2 PLATES/2.5/2.5  10/10/10
WIDE BAR LOWER CABLE ROWS 165/180/195
ROPE PULLDOWNS STANDING PULL TO WAIST /STRETCH X3 LOVE THESE
DB ROWS 85/95/100

WEIGHTED HYPERS X3 SET 12/15

BIS
SEATED CURL MACHINEX4
PREMADE CURL BAR 80 SUPERSET OLD SCHOLL HAMMERS 35'S X3 10/10 REPS NICE PUMP
CONCENTRATION ON THE KNEE SEATED CURLS X2 30,35 10 REPS
 
ABS

[Donny]

BACK/BIS /ABS

HAMMER MACHINE UNDER HAND PULLDOWNS X4
TBAR CHEST TO PAD ROWS 2 PLATES/2.5/2.5  10/10/10
WIDE BAR LOWER CABLE ROWS 165/180/195
ROPE PULLDOWNS STANDING PULL TO WAIST /STRETCH X3 LOVE THESE
DB ROWS 85/95/100

WEIGHTED HYPERS X3 SET 12/15

BIS
SEATED CURL MACHINEX4
PREMADE CURL BAR 80 SUPERSET OLD SCHOLL HAMMERS 35'S X3 10/10 REPS NICE PUMP
CONCENTRATION ON THE KNEE SEATED CURLS X2 30,35 10 REPS
 
ABS

undergrip Hammer machine i liked doing but i do undergrip chins now instead...  one Thing i noticed is after merely hanging for 3x max holds on a chin bar my lats were sore too for 2 days really stretched them out..

[njflex]

undergrip Hammer machine i liked doing but i do undergrip chins now instead...  one Thing i noticed is after merely hanging for 3x max holds on a chin bar my lats were sore too for 2 days really stretched them out..

I LIKE UNDERHANDED CHINS 'GRIP'MY MID TO UPPER MID BACK GETS VERY SORE FROM THOSE.

DELTS @HOME

SEATED DB PRESS 45/45/50/50/60 15/12/12/10/6
SEATED SIDE LATERALS 20/30/30/30-20 DROP
UPRIGHT ROWS SUPERSETTED WITH FRONT RAISES DB TURNED 'HAMMER GRIP 'X3
REAR DELT RAISES SUPERSETTED CABLE BEHIND BACK SHRUGS X3
FRONT CABLE SHRUGS SUPERSETTED DB SHRUGS 'DB TO SIDE'60 'S 10X10 2 SETS TO FINISH

[Donny]

I LIKE UNDERHANDED CHINS 'GRIP'MY MID TO UPPER MID BACK GETS VERY SORE FROM THOSE.

DELTS @HOME

SEATED DB PRESS 45/45/50/50/60 15/12/12/10/6
SEATED SIDE LATERALS 20/30/30/30-20 DROP
UPRIGHT ROWS SUPERSETTED WITH FRONT RAISES DB TURNED 'HAMMER GRIP 'X3
REAR DELT RAISES SUPERSETTED CABLE BEHIND BACK SHRUGS X3
FRONT CABLE SHRUGS SUPERSETTED DB SHRUGS 'DB TO SIDE'60 'S 10X10 2 SETS TO FINISH

I like underhand chins better but what do you think about wide grip Steve?

[njflex]

I like underhand chins better but what do you think about wide grip Steve?

I DO THEM TOO AT TIMES.ALL VARIATIONS HAVE THERE PLACE ,SOMETIMES I DO 2 INNER2 UNDER/2 WIDE TO GET THE BACK GOING OR WEIGHTED WIDE ADD 30 LBS ON BELT .

[Donny]

I DO THEM TOO AT TIMES.ALL VARIATIONS HAVE THERE PLACE ,SOMETIMES I DO 2 INNER2 UNDER/2 WIDE TO GET THE BACK GOING OR WEIGHTED WIDE ADD 30 LBS ON BELT .

I did a similar Thing.. i used to chin behind the neck but i think it caused an injury.

[Donny]

Today...
Squats
Deadlifts
BB rows
Close grip chin ups
one legged calf raises with DB

[DroppingPlates]

Inner workout shake: 10 gr bcaa, 5 gr creatine, 1 scoop waxy maize & 1/2 cup oats (John Meadows style)

Machine assisted wide grip pull ups
Barbell rows
Hyperextentions with a DB
Standing leg curls
Seated lateral DB raises
Seated front DB raises
Concentration curls
DB wrist curls

Post workout shake: 2 scoops unflavored whey, 1/2 scoop cocoa & 2 small scoops of green powder.

[Donny]

Inner workout shake: 10 gr bcaa, 5 gr creatine, 1 scoop waxy maize & 1/2 cup oats (John Meadows style)

Machine assisted wide grip pull ups
Barbell rows
Hyperextentions with a DB
Standing leg curls
Seated lateral DB raises
Seated front DB raises
Concentration curls
DB wrist curls

Post workout shake: 2 scoops unflavored whey, 1/2 scoop cocoa & 2 small scoops of green powder.

Good to see Barbell Rows in there. no other exercise builds mass like this move. DB rows are great too but a Barbell really taxes your whole back, erectors...it all.

[Donny]

see People here trying to duplicate this old School move with seated cable rows using an ez bar attachment and wide grip....will never build like the Barbell Rows. Just my opinion. although constant Tension has itīs place too.

[njflex]

Today...
Squats
Deadlifts
BB rows
Close grip chin ups
one legged calf raises with DB

if I do legs at home lol,,at times I have to,i do 1 legged calf raise  db it burns..

[DroppingPlates]

Good to see Barbell Rows in there. no other exercise builds mass like this move. DB rows are great too but a Barbell really taxes your whole back, erectors...it all.

And I did them in the squat rack, some iron fundamentalists may hate me for that  
Normally I perform DB rows. The thing with BB rows is that my hips starting to hurt after the hyperextensions, so I need to adjust this combination.

see People here trying to duplicate this old School move with seated cable rows using an ez bar attachment and wide grip....will never build like the Barbell Rows. Just my opinion. although constant Tension has itīs place too.

I've never been a big fan of cable rows, no machine runs as smooth as a free weight.

[njflex]

And I did them in the squat rack, some iron fundamentalists may hate me for that 
Normally I perform DB rows. The thing with BB rows is that my hips starting to hurt after the hyperextensions, so I need to adjust this combination.

weird question,why don't you finish with hypers after all other back work,thats what I do.or do you warm up with hypers?

[DroppingPlates]

weird question,why don't you finish with hypers after all other back work,thats what I do.or do you warm up with hypers?

Not weird at all, but that's actually what I do. I use it as a 'bridge' between a back and hamstring workout.

[njflex]

Not weird at all, but that's actually what I do. I use it as a 'bridge' between a back and hamstring workout.

back/hams was and is great workout esp if u have stubborn hams and need some growth or condition 6/10 sets free of burnt quad pain is the ticket,lucky for me my legs get all around work and still both super strong same day workout.

[Donny]

if I do legs at home lol,,at times I have to,i do 1 legged calf raise  db it burns..

I do them in the Gym too. Great exercise and although i am not a big Arthur jones fan , he was correct in that he said that this exercise was the reason why there was no Need to develop a calf raise machine.. although later came the Nautilus machine calf raise with a belt that went around your hips...bent over like a Donkey calf raise...

[Donny]

weird question,why don't you finish with hypers after all other back work,thats what I do.or do you warm up with hypers?

Got to admit i would work lower back last with hypers. I would save my lower back strength for rowing as the erectors are very crucial in barbell rows... but each to his own. hypers do work Hams not bad and glutes, infact i Train women with These as a part of glute Training.

[njflex]

Got to admit i would work lower back last with hypers. I would save my lower back strength for rowing as the erectors are very crucial in barbell rows... but each to his own. hypers do work Hams not bad and glutes, infact i Train women with These as a part of glute Training.
[/quote
exactly..