The Mature thread

[njflex]

yes great move.. Doing raises from a Parallel position upwards really hits Delts and Traps..Palms up. Not a lot of weight but effective.

drug crowd i understand less effort 'easier gains...but i actually love training and idea to shake it up/redirect it/come up with different ways to stimulate...

[Donny]

drug crowd i understand less effort 'easier gains...but i actually love training and idea to shake it up/redirect it/come up with different ways to stimulate...

I think Rich is a good example, does some Heavy Duty style workouts, i think his average sets are 2 sets but then again has an open opinion about volume. A very Knowledible guy.

[Primemuscle]

My two week update. Okay so this is the end of the second week of me hitting the gym again. I'm still taking it easy with the weights and reps, but there is steady improvement. Two weeks ago on day one, I did a full body workout; one set of 12 reps using mostly Nautilus equipment and very little added resistance. Today I still did a full body workout, only I did 3 sets of 12 - 10 reps using more weight and a variety of Nautilus, Hammer and free weights.

It is like I am starting from scratch. I'm not going to push myself too hard. The goal is to be consistent. Not to be super strong or a mass monster, as if that were even possible.

One amazing thing is that doing deep squats with very light resistance seems to actually be helping with the knee pain. I almost have no knee pain at all. I must be doing something right! Yahoo. My gait is pretty much back to my normal fast walk pace instead of limping along like a geezer or Tim Conway playing a geezer. You all are probably too old to remember him, but that's okay too.

One thing that really made my day today was to see Earl at the gym. Earl is 10 years older than I am. He's a former amateur bodybuilder whose photo hangs on the wall at the gym. He also won a few power lifting contests when he was in his 60's and 70's. Earl cannot drive any longer because of vision problems and Parkinson's, so his wife and son bring him to the gym to workout these days. He was chatting it up with an attractive lady when I saw him. We had a good buddy moment and I left him to his new lady friend. I hope I look half as good as he does in 10 years.

[Donny]

My two week update. Okay so this is the end of the second week of me hitting the gym again. I'm still taking it easy with the weights and reps, but there is steady improvement. Two weeks ago on day one, I did a full body workout; one set of 12 reps using mostly Nautilus equipment and very little added resistance. Today I still did a full body workout, only I did 3 sets of 12 - 10 reps using more weight and a variety of Nautilus, Hammer and free weights.

It is like I am starting from scratch. I'm not going to push myself too hard. The goal is to be consistent. Not to be super strong or a mass monster, as if that were even possible.

One amazing thing is that doing deep squats with very light resistance seems to actually be helping with the knee pain. I almost have no knee pain at all. I must be doing something right! Yahoo. My gait is pretty much back to my normal fast walk pace instead of limping along like a geezer or Tim Conway playing a geezer. You all are probably too old to remember him, but that's okay too.

One thing that really made my day today was to see Earl at the gym. Earl is 10 years older than I am. He's a former amateur bodybuilder whose photo hangs on the wall at the gym. He also won a few power lifting contests when he was in his 60's and 70's. Earl cannot drive any longer because of vision problems and Parkinson's, so his wife and son bring him to the gym to workout these days. He was chatting it up with an attractive lady when I saw him. We had a good buddy moment and I left him to his new lady friend. I hope I look half as good as he does in 10 years.

your Friend Earl sounds like a good Guy..keep pumpin...

[njflex]

10 bags leaves and 4 barrells after leg day,,still have about 10 bags to do,,trees love/hate,,

leg press..warmed up ...5/6/7/7 plates per
hack squat..4/5/5 and 25
walking lunges x2 80 lb on back
extensions 205/220/235

hams
sldl dbells 60/70/80...
seated leg curls..180/195/210

calves
seated calf raise x3
leg press version x3

[oldtimer1]

I think Rich is a good example, does some Heavy Duty style workouts, i think his average sets are 2 sets but then again has an open opinion about volume. A very Knowledible guy.

Thanks for the compliment.  If I wasn't drunk as a skunk I would reply.

[Donny]

Thanks for the compliment.  If I wasn't drunk as a skunk I would reply.

Hope you enjoyed yourself 

[Donny]

so later i will Hit chest/Cardio....

incline Barbell press 4 sets.
incline DB flys 4 sets
Decline (palms in) DB press or parallel Bar dips.. 4 sets
Decline DB flys or Flat Flys..4 sets

Direct after a hard fast run..will push it. when i´m back home some Abs..depends how tired i am 

[oldtimer1]

I know I'm a little schizophrenic in my training in that I change routines often. I did this today. I have a really sore hamstring from doing cardio intervals. I think I have to drop the 8 x 400 for now and run slower 6 x 800 for awhile.

Pull ups 2 x max
V grip seated pulley lat rows 2 x 12
Dumbbell row leg on bench 2  x 10
Reverse grip pull downs 2 x 10

Bench 2 x 6 then 1 x 1
Incline bench 2 x 6
Flat flies 2 x 10
Push ups 2 x max (One set conventional and one with push up handles.)

Dead lift 2 x 4 then 1 x 1
Weighted hypers 2 x 15

Floor weighted crunches 1 x 50

[Donny]

I know I'm a little schizophrenic in my training in that I change routines often. I did this today. I have a really sore hamstring from doing cardio intervals. I think I have to drop the 8 x 400 for now and run slower 6 x 800 for awhile.

Pull ups 2 x max
V grip seated pulley lat rows 2 x 12
Dumbbell row leg on bench 2  x 10
Reverse grip pull downs 2 x 10

Bench 2 x 6 then 1 x 1
Incline bench 2 x 6
Flat flies 2 x 10
Push ups 2 x max (One set conventional and one with push up handles.)

Dead lift 2 x 4 then 1 x 1
Weighted hypers 2 x 15

Floor weighted crunches 1 x 50

i think i would have left out the Deadlifts and just did slow stretches on the Hypers pausing at the bottom position.

[njflex]

chest day ...back to basics

fdb press warmed set...70/80/85...90  haven't hit these since I got hurt almost 2 yrs ago did 4 reps  ,,,not bad..
inc db press 60/70/70 very pleased here as well
decline press x3
pullover dbells 60-75's
peck deck x3 15 reps sets squeeze

tris
extension machine seated x3
dip machine x3
reverse grip pushdowns x3
finished vbar pushdowns x2 20 reps ..killer

abs

[Charlys69]

sunday morning back and biceps (pull exercises)

1. pullover-machine, 5 warm-up sets

supersetting with chin ups (Bodyweight), before starting that superset i did 3 lighter sets of lat-pulldown

pullover-machine, 264 lbs. stack x 16 reps   +  14 chinups, medium grip to front
                        264 lbs.         x 12 reps    x  11 chinups, "
                        264 lbs.         x 10           + 9 chinups

seated row machine, weight-stack, 1 warm-up set
2 sets with 275 lbs. x 18  + x 14 reps
 

Lat-pulldown to front, narrow grip, 2 warm-up sets
+ 2 sets with 90 kg, don´t count the total reps, cause i did 2 ultra-slow-reps, after my first 3-4 reps, and after the slow-reps i go back to normal rep-speed.

5 sets of EZ-scott-curls, 2 warm-up, 3 sets with 110 lbs
2 sets dumbell-curls, 45 and 55 lbs.
 
10 Minutes after Training in the bathroom of the police-station i´m working the last 30 Years....current Bodyweight 254 lbs, 6 "2", only 51 Years + some months young.....hope to have some good more years of training.

[Donny]

chest day ...back to basics

fdb press warmed set...70/80/85...90  haven't hit these since I got hurt almost 2 yrs ago did 4 reps  ,,,not bad..
inc db press 60/70/70 very pleased here as well
decline press x3
pullover dbells 60-75's
peck deck x3 15 reps sets squeeze

tris
extension machine seated x3
dip machine x3
reverse grip pushdowns x3
finished vbar pushdowns x2 20 reps ..killer

abs

Basics are the best 

[Donny]

sunday morning back and biceps (pull exercises)

1. pullover-machine, 5 warm-up sets

supersetting with chin ups (Bodyweight), before starting that superset i did 3 lighter sets of lat-pulldown

pullover-machine, 264 lbs. stack x 16 reps   +  14 chinups, medium grip to front
                        264 lbs.         x 12 reps    x  11 chinups, "
                        264 lbs.         x 10           + 9 chinups

seated row machine, weight-stack, 1 warm-up set
2 sets with 275 lbs. x 18  + x 14 reps
 

Lat-pulldown to front, narrow grip, 2 warm-up sets
+ 2 sets with 90 kg, don´t count the total reps, cause i did 2 ultra-slow-reps, after my first 3-4 reps, and after the slow-reps i go back to normal rep-speed.

5 sets of EZ-scott-curls, 2 warm-up, 3 sets with 110 lbs
2 sets dumbell-curls, 45 and 55 lbs.
 
10 Minutes after Training in the bathroom of the police-station i´m working the last 30 Years....current Bodyweight 254 lbs, 6 "2", only 51 Years + some months young.....hope to have some good more years of training.

where are you in Germany? like the Kettler bench in the background

[oldtimer1]

Off day. Ran a 5K training run in my favorite park. It's one mile per lap with no traffic. Kept seeing this hot blond running in those shear yoga tights every lap. She was running the opposite way. Nice motivation. 

[Primemuscle]

Off day. Ran a 5K training run in my favorite park. It's one mile per lap with no traffic. Kept seeing this hot blond running in those shear yoga tights every lap. She was running the opposite way. Nice motivation. 

Ha, ha. If you were running on a track, you probably did two laps for every one of hers just to see her in those sheer tights again and again. Oh the joys of beautiful young women never get old even when we do.

[Charlys69]

where are you in Germany? like the Kettler bench in the background

that´s in a smaller City in the western part of Germany, 10 Minutes away from the Rhein-river, 15 Minutes by car to Bonn (former Capitol of Westgermany, and 25 Minutes away from Koblenz). Beside in that old homegym i train also in Bonn/Cologne/Düsseldorf/Koblenz in public Gyms.
25 Years ago i lived close to 2 US Airforce Bases in Germany (Bitburg, closed about 20 Years ago...), and Spnagdahlem (still open), and had the oppurtunity to train in the Gym at Spangdahlem Air-Base, cause with my police-ID i was allowed to join the Gym in Spangdahlem. Now i live more than 1 hour away from my old hometown.

[Donny]

Off day. Ran a 5K training run in my favorite park. It's one mile per lap with no traffic. Kept seeing this hot blond running in those shear yoga tights every lap. She was running the opposite way. Nice motivation. 

Ya Dirty old Man... did a Home Back workout Today.

Chins Mediun Grip 3x max
BB rows 4 sets
Ez Bar Pullovers 3 sets
One arm DB rows 4 sets
EZ bar close grip upright rows 3 sets

Abs 3x max Hanging knee raises. 

[Donny]

that´s in a smaller City in the western part of Germany, 10 Minutes away from the Rhein-river, 15 Minutes by car to Bonn (former Capitol of Westgermany, and 25 Minutes away from Koblenz). Beside in that old homegym i train also in Bonn/Cologne/Düsseldorf/Koblenz in public Gyms.
25 Years ago i lived close to 2 US Airforce Bases in Germany (Bitburg, closed about 20 Years ago...), and Spnagdahlem (still open), and had the oppurtunity to train in the Gym at Spangdahlem Air-Base, cause with my police-ID i was allowed to join the Gym in Spangdahlem. Now i live more than 1 hour away from my old hometown.

i live near Hannover. Have also lived in Herford.  Bitburg? "Bitte ein Bit ! " 

[njflex]

Ya Dirty old Man... did a Home Back workout Today.

Chins Mediun Grip 3x max
BB rows 4 sets
Ez Bar Pullovers 3 sets
One arm DB rows 4 sets
EZ bar close grip upright rows 3 sets

Abs 3x max Hanging knee raises. 

I might be training at home too ,,snowing here pretty bad..

[oldtimer1]

I might be training at home too ,,snowing here pretty bad..

Nothing but heavy rain and above freezing temperatures here by the shore. North west NJ is going to get hammered.

[Donny]

Was running Outside ..getting colder good i wrapped up well. Hot shower feel great 😁

[Charlys69]

i live near Hannover. Have also lived in Herford.  Bitburg? "Bitte ein Bit ! "  

Yes "Bitburger Pils" is 1 of the most famous Beers in Germany.....also "main sponsor of the German national soccer Team for many years".....last time i was in "Bitburg-city" is about 2 Years ago, when my mother died there in Hospital...... :'(but i sometimes go visit my father, brother and sister who lived 15 Minutes away from Bitburg inn the "Eifel Mountains, really countryside...).

p.s. "oldtimer" your private question in my email-account. I´m working for the "Polizeipräsidium Koblenz" (last 27 Years....before i was in Wittlich/Eifel and in Mainz (Capitol of Rheinland-Pfalz). In 8 Years and 8 months i can quit working and get my full pension.

Sunday i fly to Eqypt (Hurghada) and will train there 3-4 times next week at Golds Gym (like last time, July 2014).

[oldtimer1]

Trained legs today,

Squats 2 x 9 then 1 x 1
leg press 2 x 12 (low back board setting so I could really bend my legs)
leg extensions 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12

side bend with single dumbbell 1 x 15
Hanging leg raise 2 x max
Pulley crunches 2 x 25

Leg press calf 2 x 25
standing calf 2 x 15
seated calf 2 x 15

Neck work

[njflex]

back
underhaned grip pulldowns narrow bar x4
tbar row 2.5 plates/3,,/3 and 25
cable lower pully single grips x3
rope to waist,, standing pulldowns x3
seated row side grip seat low'upper to outer lat''x3

weighted hypers x3

bis
seated curl machine single arm x4
curl bar premade ..80/90/90
cable curls x3
2 sets across body hammers 40/50 db

abs