The Mature thread

[Donny]

A friend of mine is a big fan of the South Carolina cocks football team. I know some of you are from England and Scotland. The Cock refers to fighting male chickens.  It's there mascot. My friend is always talking about the cocks. I really try not to burst out laughing.

Go the South Carolina Cocks... get your friend this t shirt ...

[Donny]

day off yesterday ...train tonite ..

sample my eating day today

meal 1 ate already whole wheat pita with eggbeaters/PEPPERS/TURKEY..Coffee italian roast  with fat free hazelnut creamer 'sweet tooth'

rest of workday packed
greek yogurt vanilla/scoop choc whey/banana

tuna made with low fat Italian dressing/whole wheat bread
wheat crackers
cup blueberries
peach
cherry /pomegranate snack bar
vitamin water

dinner????and after workout meal to be determined...

looks good Steve .. so iīm doing a Home Back workout later.

Warm up jumping rope..
wide grip front chins 3-4 sets
BB Bent over rows 3-4 sets
BB Pullovers 3-4 sets
Upright rows 3 sets

No cardio tonight.  maybe do some rowing with the Band i got the other Day..play around a bit

[wild willie]

Nice work George i like the Pullover+press

the pullover press is out of this world!!!


sensational pump in the tris!!!

[Donny]

the pullover press is out of this world!!!


sensational pump in the tris!!!

even just doing a pullover i feel my triceps working but with a press itīs a hard exercise...

[wild willie]

chest/tri/abs @home..
warmed then went right to work sets like oldtimer..
chest press seated wide grip x2 sets 10

inner side grip x2x10

inc db press x2 x10

db flye flat supeset with db pullover x2

fdb press turn hands in at palms face supeset decline pushups x2

tris
pushdowns x3

superset incline close grip skull cushers with close grip press

kick backs x2

old school bench feet propped up dips x3

abs
floor crunches superset with lying leg raises x3

looking solid steverino!

[Donny]

 Shoulders and Cardio later.

Giant Set ..

Dumbbell Circle Raises 3 sets
DB side Raises 3 sets
Lying one arm rear DB raises(really like these) 3sets
DB seated Press 3sets.

Dumbbell Circle is a very interesting exercise that really infact works the whole Delts. Gironda Exercise.
Cardio : Running

[njflex]

DELT/BI AT HOME....1 DAY AT HOME I DON'T MIND BUT 2 GOOD GYM BODYPARTS CHEST/DELT/ARMS I HAD AT HOME,,BACK AND LEGS WILL BE DONE AT GYM...WIFE WORK SCHEDULE AT NIGHT THREW ME OFF THIS WEEK,NO EXTRA BABYSITTING AT NIGHT THIS WEEK,,

DELTS 'I DID OK FOR HOME'ANYWAY SAME EXACT EXERCISES AND CLOSE TO TOP WEIGHT I DO AT GYM..

STARTED SIDE RAISES DROPS 'MY FAVORITE'30/20/15 X3 SHOOT FOR 10 REPS PER DROP 'KILLER PUMP
CABLE UPRIGHT ROWS X3
FRONT RAISES CURL BAR UNDERHAND GRIP'
BENT OVER REAR DELT RAISES 30 LB DBELLS X4
FRONT ARNOLD TWIST PRESSES FACE IN AND TURN OUTWARDS AT TOP..45/45/50 10/10/7 'TOASTED BY THESES LOL...

BI'S
CABLE CURL CLOSE GRIP X3 REPPED HIGHER ON THESE 15/15/10 I THINK LAST WAS LOWEST
SEATED DB CURLS WITH 45'S 8-10 LAST SET DID 45-6 GRABBED 30'S FOR 8..3 SETS TOTAL
DB 30'S CONCENTRATION ON INNER LEG FOR SUPPORT I USE HAMMER GRIP ON THESE'SAW A PRO DOING THEM ON A VIDEO'THERE GOOD.
CURL BAR WIDE FINISHED X3 CURLS TOP TO SLIGHLTY BELOW HALWAY POINT 'PARTIALS TO KEEP STRESS ON BI'

MY BASEMENT IS STEAMING TOTALLY SOAKED THATS THE GOOD PART'LIKE ROCKY 4'LOL...

BACK WITH TRAPS 2 NITE....TRAPS USUALLY DONE WITH DELTS SO GOOD CHANGE WITH BACK 2 NITE..

[Donny]

DELT/BI AT HOME....1 DAY AT HOME I DON'T MIND BUT 2 GOOD GYM BODYPARTS CHEST/DELT/ARMS I HAD AT HOME,,BACK AND LEGS WILL BE DONE AT GYM...WIFE WORK SCHEDULE AT NIGHT THREW ME OFF THIS WEEK,NO EXTRA BABYSITTING AT NIGHT THIS WEEK,,

DELTS 'I DID OK FOR HOME'ANYWAY SAME EXACT EXERCISES AND CLOSE TO TOP WEIGHT I DO AT GYM..

STARTED SIDE RAISES DROPS 'MY FAVORITE'30/20/15 X3 SHOOT FOR 10 REPS PER DROP 'KILLER PUMP
CABLE UPRIGHT ROWS X3
FRONT RAISES CURL BAR UNDERHAND GRIP'
BENT OVER REAR DELT RAISES 30 LB DBELLS X4
FRONT ARNOLD TWIST PRESSES FACE IN AND TURN OUTWARDS AT TOP..45/45/50 10/10/7 'TOASTED BY THESES LOL...

BI'S
CABLE CURL CLOSE GRIP X3 REPPED HIGHER ON THESE 15/15/10 I THINK LAST WAS LOWEST
SEATED DB CURLS WITH 45'S 8-10 LAST SET DID 45-6 GRABBED 30'S FOR 8..3 SETS TOTAL
DB 30'S CONCENTRATION ON INNER LEG FOR SUPPORT I USE HAMMER GRIP ON THESE'SAW A PRO DOING THEM ON A VIDEO'THERE GOOD.
CURL BAR WIDE FINISHED X3 CURLS TOP TO SLIGHLTY BELOW HALWAY POINT 'PARTIALS TO KEEP STRESS ON BI'

MY BASEMENT IS STEAMING TOTALLY SOAKED THATS THE GOOD PART'LIKE ROCKY 4'LOL...

BACK WITH TRAPS 2 NITE....TRAPS USUALLY DONE WITH DELTS SO GOOD CHANGE WITH BACK 2 NITE..

Yes Home training can also be great.. the undergrip front raises i like. Remember Bertil Fox did Side raises with DBs with this grip... you are one dedicated trainer Steve. good to throw in some new exercises now and again.

[njflex]

Yes Home training can also be great.. the undergrip front raises i like. Remember Bertil Fox did Side raises with DBs with this grip... you are one dedicated trainer Steve. good to throw in some new exercises now and again.

I'VE DONE THOSE SIDE RAISES LIKE THAT...YOU HAVE TO GO LIGHT 'RELATIVE'OR U LOSE THE EFFECT..I SHOULD REVISIT THOSE.

[Donny]

I'VE DONE THOSE SIDE RAISES LIKE THAT...YOU HAVE TO GO LIGHT 'RELATIVE'OR U LOSE THE EFFECT..I SHOULD REVISIT THOSE.

me too ! Itīs a bit like Circle raises, you work lighter but the tension on the muscles is longer,great range of motion and when used in a superset/triset/giant set good stuff .

[njflex]

me too ! Itīs a bit like Circle raises, you work lighter but the tension on the muscles is longer,great range of motion and when used in a superset/triset/giant set good stuff .

TRAINING IS INFINITE THERES NO ENDLESS POSSIBITIES TO CHOOSE,ONLY THING THAT DOES IS HOW BIG ONE CAN GET.DRUGGED OR NOT .

[Donny]

TRAINING IS INFINITE THERES NO ENDLESS POSSIBITIES TO CHOOSE,ONLY THING THAT DOES IS HOW BIG ONE CAN GET.DRUGGED OR NOT .

Not really maximal size for me but Quality and also being flexible and fast.

[oldtimer1]

Day off for me from the weights. I'm staying away from running for awhile to let injuries clear and to rest up from the exhaustion I have been feeling. Actually walked today instead of running for two miles. Felt good not to be pounding myself into the ground with cardio and felt completely relaxed when I was done. Maybe next week I'll gradually start reintroducing running back into my program.

[Donny]

Day off for me from the weights. I'm staying away from running for awhile to let injuries clear and to rest up from the exhaustion I have been feeling. Actually walked today instead of running for two miles. Felt good not to be pounding myself into the ground with cardio and felt completely relaxed when I was done. Maybe next week I'll gradually start reintroducing running back into my program.

run .. you are the way you are ..

[Primemuscle]

run .. you are the way you are ..

To avoid the pounding effect on your system caused by running, try bicycling. It's great fun. It is low impact (unless you get into a smash up with a car or truck). Mostly, you can cover a lot more territory and see a lot more scenery when biking. When I get home from the wedding, I am going either have my old bike tuned up or buy a new one and use it everyday.

This morning I weighed 190 lbs. Not a big loss but down from 206 about a year ago. Soon, I am going to be a skinny mini. Lunch today was a large glass of V-8 juice. V-8 juice is loaded with potassium. Tomorrow, I am headed to Banana Republic to pick up some new chinos. My old ones look like gunny sacks because they are too big in the waist.

[njflex]

back

pullups sets 12-15 x3
t bar rows 2.5 plates/3 plates/3.5 plates
low cable rows x3 180/195/195
bent over rows 185/205/225
standing stretch pulldowns to mid waist x3

weighted hypers x3

traps
shrugs 225/275/295/295 superset with 45 plate each hand and to the sides and pull up squeeze for 12-15

abs x4 crunch machine sets 25

forarms reverse and wrist curls cable 3 each...

[wild willie]

back

pullups sets 12-15 x3
t bar rows 2.5 plates/3 plates/3.5 plates
low cable rows x3 180/195/195
bent over rows 185/205/225
standing stretch pulldowns to mid waist x3

weighted hypers x3

traps
shrugs 225/275/295/295 superset with 45 plate each hand and to the sides and pull up squeeze for 12-15

abs x4 crunch machine sets 25

forarms reverse and wrist curls cable 3 each...

keep pumping big steve......you are the man!

[Donny]

I will train arms Tonight.

BB curls 3-4 sets
incline curls 3-4 sets
Non supported concentration curls 3-4 sets

lying Tricep skull crushers BB 3-4 Sets
Incline Bench 3-4 sets
kickbacks 3-4 sets

abs: Seated knee tucks(raises) between sets. really feel my abs on these.

[oldtimer1]

To avoid the pounding effect on your system caused by running, try bicycling. It's great fun. It is low impact (unless you get into a smash up with a car or truck). Mostly, you can cover a lot more territory and see a lot more scenery when biking. When I get home from the wedding, I am going either have my old bike tuned up or buy a new one and use it everyday.

This morning I weighed 190 lbs. Not a big loss but down from 206 about a year ago. Soon, I am going to be a skinny mini. Lunch today was a large glass of V-8 juice. V-8 juice is loaded with potassium. Tomorrow, I am headed to Banana Republic to pick up some new chinos. My old ones look like gunny sacks because they are too big in the waist.

I use to enjoy cycling a lot years ago. There is this massive bike tour in Iowa I did. You have to ride 500 miles in 5 days. You camp out at night. It was sunny and about 90 every day. It was a brutal week. Now for cardio I really enjoy running when I'm not injured. I was a competitive runner in high school and college. Now I'm slug runner. If I run 8 minute miles it feels so fast and I know from experience that slug running.

Congrats on getting down to 190lbs. I took off a little over a week of cardio. Tomorrow I'm back on pounding the pavement. I'm pretty tight but just wish I could lose 10 pounds. Just not disciplined enough in the diet department.

[Donny]

I use to enjoy cycling a lot years ago. There is this massive bike tour in Iowa I did. You have to ride 500 miles in 5 days. You camp out at night. It was sunny and about 90 every day. It was a brutal week. Now for cardio I really enjoy running when I'm not injured. I was a competitive runner in high school and college. Now I'm slug runner. If I run 8 minute miles it feels so fast and I know from experience that slug running.

Congrats on getting down to 190lbs. I took off a little over a week of cardio. Tomorrow I'm back on pounding the pavement. I'm pretty tight but just wish I could lose 10 pounds. Just not disciplined enough in the diet department.

500 miles in 5 Days...i hope you had good cycling shorts on...

[The Scott]

Great inspiration all around, gentlemen!  I have been cleared to begin training again with weights.  I will start Monday morning at 3:30 a.m.

[Donny]

Great inspiration all around, gentlemen!  I have been cleared to begin training again with weights.  I will start Monday morning at 3:30 a.m.

Great News ! Bill Pearl training 

[The Scott]

Great News ! Bill Pearl training 

Yup.    I supposedly have sleep apnea and for years on end (family claims I stop breathing for up to 1.5 minutes at a time) I pretty much average about 2 hours of sleep a night.  I get up at 1 or so and do my leg PT in my little home gym and then head into work to do the rest and then take a shower and get to the task at hand.

[oldtimer1]

500 miles in 5 Days...i hope you had good cycling shorts on...

It was called the Ragbrai tour of Iowa. It's the biggest bike tour in the US. About 8K cyclists get together for it. It starts on the west side of Iowa and goes to the east. My butt was sore! It's not a race but most push it really hard. I know I did.

[njflex]

touch up day did some rotating sets for pump..

seated chest press outer and inner grip with flyes
side laterals 'bertil fox version'underhanded and up at sides with front raises x3
incl press with flyes x2
tricep pushdowns  with curls and then db extensions and hammer curls all in sucsession x3

no back or traps still sore from thurs workout

worked in backyard painting rear porch steps different color harder than lifting 'lol'