The Mature thread

[Donny]

back:

db rows   4 sets

reverse grip pulldowns   4 sets

seated cable rows   4 sets

hammer pulldowns  3 sets

hyperextensions  2 sets

You are more like me and use moderate volume. I did a slightly diffrent workout today. Started on Incline press and worked my way down so to speak.

incline BB press 3 sets
flat DB press 3 sets
Threw in some flat flys 3 sets(gave me a breather)
Decline BB press 3 sets

Seated calf raises 5 sets. No cardio.

[njflex]

You are more like me and use moderate volume. I did a slightly diffrent workout today. Started on Incline press and worked my way down so to speak.

incline BB press 3 sets
flat DB press 3 sets
Threw in some flat flys 3 sets(gave me a breather)
Decline BB press 3 sets

Seated calf raises 5 sets. No cardio.

DECLINE PRESS NICE...I DOING THEM AGAIN 2 NITE...

[Donny]

DECLINE PRESS NICE...I DOING THEM AGAIN 2 NITE...

like i wrote before, most of the young Bucks just do Barbell Flat Bench.. itīs not a big gym so i can use the Decline Bench. Still i have Educated a few 

[Donny]

No cardio today as my legs were a bit tired. I have been cycling the last couple of Days fairly intensive as it was nice weather... lucky we have good cycle paths here at the sides of the Roads.

[njflex]

No cardio today as my legs were a bit tired. I have been cycling the last couple of Days fairly intensive as it was nice weather... lucky we have good cycle paths here at the sides of the Roads.

MY LEGS ARE SORE STILL FROM SAT LEGS MAN...

[Donny]

MY LEGS ARE SORE STILL FROM SAT LEGS MAN...

No wonder. Quadzilla . Cycling really pumps up my legs and calfes. I have always had heavy thighs from nature , i tend to find higher reps work better for me.

[wild willie]

You are more like me and use moderate volume. I did a slightly diffrent workout today. Started on Incline press and worked my way down so to speak.

incline BB press 3 sets
flat DB press 3 sets
Threw in some flat flys 3 sets(gave me a breather)
Decline BB press 3 sets

Seated calf raises 5 sets. No cardio.

yes........I like to do 12-14 sets for chest, back, legs, etc......and 10 or so sets for bis and tris.....calves usually get 6 sets.


I do train arms a little more often.....like twice a week.......but I work everything else just once a week.

[Donny]

yes........I like to do 12-14 sets for chest, back, legs, etc......and 10 or so sets for bis and tris.....calves usually get 6 sets.


I do train arms a little more often.....like twice a week.......but I work everything else just once a week.

Good stuff i think moderate volume is good (for me)

[njflex]

Good stuff i think moderate volume is good (for me)

that's my take
chest 15-17
back same
delts 15/traps 6
quads 13/hams 6-8
calves 2x wk 5 sets then 6-8
abs whatever...
bis 8-11 tris sometimes 12

[oldtimer1]

I've been sitting here with a pen and paper trying to work out a strategy in working out for me. At 55 I still compare myself to my youth. I have memories of what I did and might even have the workout journals somewhere. I remember Bill Pearl said in effect at 55 he stopped being concerned with weight and more concerned about consistency in workouts. What good is working out like an animal if you're constantly getting injured and burning yourself out?

In the past I would train like a lunatic for 3 to 4 weeks and then I was burned out. I would take days to a week off. I thought about doing volume with moderate to light weights but it really rubs me the wrong way. I can't go into a gym and pick up a light weight and do repeated sets. Tomorrow I'm doing my one set to failure routine with the exception of few exercises that get more.

I tweaked my usual program. Instead of doing 3 sets of 3 reps in the power clean where the weight really gets heavy, I'm going to do 2 sets of 6 reps which will force me to use a lighter weight. Also going to do exercises that I haven't done in awhile so I really have no baseline to judge poundage's. I almost always include the barbell squat in my leg routine. I'm going to substitute dumbbell squats. It's a hard exercise if you keep your back upright and really sink it until the dumbbells almost touch the floor. Sometimes we get in a rut doing the same exercises all the time. It's good for the body and mind to switch it up. Another change is doing fewer exercises. I always designed programs to be an omni all including structure that I'm beginning to realize it's a mistake for a non bodybuilder. To be a better functioning athlete do you really need 4 exercises a body part? I will also try to include more body weight conditioning exercises.

A real positive is that my cardio program is going well. The heart is the most important muscle. If we had our heart outside our body then bodybuilders would be doing cardio like crazy.

[Donny]

that's my take
chest 15-17
back same
delts 15/traps 6
quads 13/hams 6-8
calves 2x wk 5 sets then 6-8
abs whatever...
bis 8-11 tris sometimes 12

I think when you feel the fatigue..itīs enough. More is just asking for an injury.

I've been sitting here with a pen and paper trying to work out a strategy in working out for me. At 55 I still compare myself to my youth. I have memories of what I did and might even have the workout journals somewhere. I remember Bill Pearl said in effect at 55 he stopped being concerned with weight and more concerned about consistency in workouts. What good is working out like an animal if you're constantly getting injured and burning yourself out?

In the past I would train like a lunatic for 3 to 4 weeks and then I was burned out. I would take days to a week off. I thought about doing volume with moderate to light weights but it really rubs me the wrong way. I can't go into a gym and pick up a light weight and do repeated sets. Tomorrow I'm doing my one set to failure routine with the exception of few exercises that get more.

I tweaked my usual program. Instead of doing 3 sets of 3 reps in the power clean where the weight really gets heavy, I'm going to do 2 sets of 6 reps which will force me to use a lighter weight. Also going to do exercises that I haven't done in awhile so I really have no baseline to judge poundage's. I almost always include the barbell squat in my leg routine. I'm going to substitute dumbbell squats. It's a hard exercise if you keep your back upright and really sink it until the dumbbells almost touch the floor. Sometimes we get in a rut doing the same exercises all the time. It's good for the body and mind to switch it up. Another change is doing fewer exercises. I always designed programs to be an omni all including structure that I'm beginning to realize it's a mistake for a non bodybuilder. To be a better functioning athlete do you really need 4 exercises a body part? I will also try to include more body weight conditioning exercises.

A real positive is that my cardio program is going well. The heart is the most important muscle. If we had our heart outside our body then bodybuilders would be doing cardio like crazy.

I totally agree with you. you need to train intelligent.

[njflex]

I think when you feel the fatigue..itīs enough. More is just asking for an injury.  
I totally agree with you. you need to train intelligent.

yeah could be less some days ,mostly this is it..i agree Donny training has so many variables..set in stone lol no such thing..

[Donny]

yeah could be less some days ,mostly this is it..i agree Donny training has so many variables..set in stone lol no such thing..

100% some Days you feel like Hercules and other Days tired. Intelligent training is really listening to your body.

[The Scott]

100% some Days you feel like Hercules and other Days tired. Intelligent training is really listening to your body.

Yuppers!

Today was excellent for me!  I felt so good, so able to handle incredibly teensie weensie weights that I upped the poundage to, well...to more. 

DB Laterals for 7 sets increasing the weight and dropping the reps from 20 to 5 for the last two sets.
Machine shoulder presses.  It seemed heavy to me and heavier as I went down the stack for another 7 sets with the same rep range.
Machine rear delts.  Again, 7 sets increasing the weight and dropping the reps from 15 to 5.


BB curls for 5 sets.  The first two warm and then the last three with a working weight for 5 reps without a cheat swing.
Alternate DB curls.  My new bicep favorite.  7 sets of 20 down to 5 reps.

Tricep pushdowns.  7 sets increasing the weight and dropping the reps from 15 to 5.
Machine close grip bench press.  5 sets of 5 reps with the final three with as working sets.

Pulley wrist curls.  3 sets both directions.

Ran out of time and will do abs tomorrow.

I feel pretty darn normal right now and for me, that is great!  Dammit!  Hope I didn't screw myself up having such a good session.

 

[njflex]

chest trying t0 increase load with same reps i maxxed other sets 'dbells flat'jumped to heavy dbell with different weight jumps..was finishing 85's till failure it could have been 4/5 reps then dropped to finished ,was able to improve reps minus the drop,,

fdb started 55 warned x12,,65/75/85/85,,skipped the 80's to go up..
decline press x3
flyes incline 45/50/55
pullovers bar 70/80/80
cables crossovers superset decline pushups x3

tris 'tri set'

dip machine/extension seated machine /rope pushdowns x3...reps 10/10/10 each ..
2 sets finish cable kickbacks x15 reps

abs

[Primemuscle]

Aside from the fact that I have bronchial pneumonia, I am doing great. Every figgin' time I get a cold, which isn't often, it ends up causing bronchial pneumonia. This started when I was 4 years old and has continued all my life. It will probably be what kills me.

I was so looking forward to starting back working out this fall and I still will as soon as this shit is over with.

Other than that, I still have not had any alcoholic beverages and I don't really miss it. No doubt the anti-anxiety medication my doctor put me on has helped me kick this bad habit.

I enjoy all your posts detailing your workout routines. You all continue to be an inspiration.

[oldtimer1]

Wow, get well prime. Sounds like a lousy hand you were dealt. Lung problems are horrible. Hope your health gets better.

Despite what I wrote in my last post and I will adhere to it; I just felt like a volume day today. I rarely use volume. Volume just feels weird to me. I'm use to going to failure and just stopping a set when I got more in the tank just feels weird. It's also incredibly monotonous to keep doing the  same exercise over and over again. I also noticed with volume my hands are shaking like crazy when I ate lunch. 16 sets a body part just put my nerves on edge.

Press behind the neck 4 x 6
dumbbell laterals        4 x 10
One arm pulley laterals 3 x 10
rear delt dumbbell lateral 4 x 10
barbell shrug 4 x 10

barbell curls 4 x 10
dumbbell alternate curls 4 x 8
rope pulley curls 4 x 12
concentration curls 4 x 12

dips 4 x 10
tricep pushdowns 4 x 10
seated tricep extension with an ez bar 4 x 10
reverse grip single arm pulley kick back 4 x 14

forearm wrist curls 4 x 20
reverse  forearm extension 4 x 15

[Primemuscle]

Wow, get well prime. Sounds like a lousy hand you were dealt. Lung problems are horrible. Hope your health gets better.

My doctor prescribed Azithromycin, a very powerful antibiotic. It is already beginning to work. I feel lots better today then yesterday.

[The Scott]

My doctor prescribed Azithromycin, a very powerful antibiotic. It is already beginning to work. I feel lots better today then yesterday.

Excellent my friend!  It is good to see you and I would hazard that you would say it is good to be seen.   

Today was back and chest and went well enough although not quite as good as the previous days training.

I started out with pull-ups. I cannot do them with a regular overhand grip as it hurts my shoulders too much so I use a pull-up bar that has the palms facing inwards about 20 or so inches apart.  I got 16 on the first set, 10 on the second and 7 on the third.  No pain! YES!

Smith Machine rows were next for three sets increasing weight and lowering reps from 10 to 5.  It felt good.

One arm DB rows for 3 sets of 5 reps.  Wussy Weight too.



Machine bench presses 3 sets increasing weight and reps from 12 down to 5
Incline Smith Machine bench presses three sets of 10 reps.  Again, itty bitty weight but felt good doing them.
Classic DB flat bench flys done as the Oak would do them for  3 sets of 10 with the same weight each set.

Stomach work for 100 reps.

Keep it up, gentlemen.  Prime my young friend, you shall be at the very center of my prayers and although my faith in God sometimes waivers (and to date is reaffirmed by the goodness of some men), my faith in you, your friendship and the love you have for your family will not.  This is true of all who come here.  OneMoreRep is another excellent example of what it means to be a man of honor and dignity.  As are you all.

Be well gentlemen!

[Primemuscle]

Excellent my friend!  It is good to see you and I would hazard that you would say it is good to be seen.   

Today was back and chest and went well enough although not quite as good as the previous days training.

I started out with pull-ups. I cannot do them with a regular overhand grip as it hurts my shoulders too much so I use a pull-up bar that has the palms facing inwards about 20 or so inches apart.  I got 16 on the first set, 10 on the second and 7 on the third.  No pain! YES!

Smith Machine rows were next for three sets increasing weight and lowering reps from 10 to 5.  It felt good.

One arm DB rows for 3 sets of 5 reps.  Wussy Weight too.



Machine bench presses 3 sets increasing weight and reps from 12 down to 5
Incline Smith Machine bench presses three sets of 10 reps.  Again, itty bitty weight but felt good doing them.
Classic DB flat bench flys done as the Oak would do them for  3 sets of 10 with the same weight each set.

Stomach work for 100 reps.

Keep it up, gentlemen.  Prime my young friend, you shall be at the very center of my prayers and although my faith in God sometimes waivers (and to date is reaffirmed by the goodness of some men), my faith in you, your friendship and the love you have for your family will not.  This is true of all who come here.  OneMoreRep is another excellent example of what it means to be a man of honor and dignity.  As are you all.

Be well gentlemen!

The gym where I workout has a Nautilus machine that provides weight assisted pull-ups/chins and dips. The way it works is that whatever weight you chose on the stack is counterbalanced or reduces your bodyweight. When doing these exercises your knees rest on a pad. It is a great way to ease into doing an exercise that generally is done with full bodyweight or with added weights. Think about it, if your best weight for doing behind the neck pull-downs is 120 lbs., with this machine you can also do pull-ups with that same weight regardless of what your bodyweight is.

[Donny]

Trained legs yesterday

Seated leg curls 4 sets
Front squats 4 sets
Seated leg press 4 sets
Stiff Deads 4 sets

calf raises on the leg press 5 sets  Abs: Crunches 3xmax, cardio 30 mins crosstrainer interval programme. gym was busy when i was in there so i did straight sets.

[wild willie]

do you guys like hash browns?


I tried the 365 brand from whole foods last eve.....holy shit were they tasty!!!


nice alternative to rice and baked potatoes.

arms tonight:

standing ez bar   4 sets

seated db curls  4 sets

flat head machine curls  4 sets


rope pushdowns  4 sets

assisted dips 4 sets

reverse grip extensions 4 sets

[Primemuscle]

do you guys like hash browns?


I tried the 365 brand from whole foods last eve.....holy shit were they tasty!!!


nice alternative to rice and baked potatoes.

arms tonight:

standing ez bar   4 sets

seated db curls  4 sets

flat head machine curls  4 sets


rope pushdowns  4 sets

assisted dips 4 sets

reverse grip extensions 4 sets

I sometimes use frozen hash brown potatoes to make potato pancakes or latkes. All you need to add is some beaten eggs, a little flour, seasonings and maybe a few herbs and you have a delicious dish that is loaded with good things for you. Dab on a little sour cream, sprinkle with salt and pepper and you are good to go. Some people prefer eating these with apple sauce.

[Donny]

Berend Breitenstein a good Natural German Bodybuilder. Good shape for over 50. He invited me up to Hamburg to train. Itīs only about 1 hour 20 away in the car.

[The Scott]

Berend Breitenstein a good Natural German Bodybuilder. Good shape for over 50. He invited me up to Hamburg to train. It´s only about 1 hour 20 away in the car.

Cool.  Getting ready to leave in awhile.  Will be doing a total body, well, upper body because of my fiddler crab right leg  , workout.

One set to failure of each of the following.

Pull-ups.
Smith Machine bent over rows.
One arm DB rows.

Machine bench press.
Smith Machine incline bench press.
DB flat bench flys.

Standing DB laterals.
Machine shoulder presses.
DB bent over laterals.

BB curls.
Alternate DB curls.
Scott Bench curls.

Tricep Pushdowns.
Close grip machine bench press.

Pulley wrist curls - Both directions.

Machine sit-ups.

A co-worker says he will come in to train with me but I doubt it.      My German sucks. Even though that is a large part of my heritage I could never learn to speak it as my family stopped when they came to America because as my father said, they came here to be Americans, not Germans in America.