The Mature thread

[Donny]

Arms last night POF style.

Strict BB curls 3 sets
Incline DB curls 3 sets
Concentration curls using low pulley 3 sets

Parallel Bar tricep dips 3 sets
Standing overhead ez bar french press 3 sets
Kickbacks with cable 3 sets

45 mins medium cardio on crosser, seated calf raises 5 sets.

[oldtimer1]

Off lifting day and it's pouring rain here by the Jersey shore. I put on a track suit, hat and drove to the boardwalk. I have to have my head examined. I started to run and it rained sideways. I ran 5 miles and saw only two people the whole run. In a way it was beautiful. I watched the waves crashing through the rain. No one around any where. It felt like an apocalyptic post war/zombie time.  My socks were completely soaked through. It looked like night time by 3 PM. I'm injured like I always seem to be lately and I wanted to quit. I pushed on and finished. I'm limping now around the house but I'm glad I got the cardio in.

[T-REX007]

I am 48 years young, still feeling good !
Shoulders starting to get sore more often though- may have to back off on the weighted dips- again

Today was primarily a bench day - bwt 212

floor presses - warm up sets :

135 x 10
185 x 8
225 x 6
275 x 4

Work sets :

335 x 8 - paused reps
335 x 6 - paused reps
335 x 6 - paused reps

3 Boards - paused reps

275 x 5
315 x 5
365 x 3
405 x 1

Flyes - high reps to finish with

50's x 3 x 15, 60 sec breaks between sets

Wanted to hit some rows but ran out of time as workout took longer than expected - a few ridiculous delays during the workout too too much time, hit back tomorrow

[njflex]

legs

leg press warm sets x2....5 plates per side/6/7/7.5 ..
hack squats 3 plates per..4/5/5.5
walking lunges 80 lbs on back walk x2
extension sets 3x12 reps 205.220/235

lying leg curls 140/150/155
sldl 135/185/225

calves
seated calf raise worked up then down total 8 sets ,,2 plates &25 x20/3 x15/3 &25 x12/4 plates x12...then back down reversed .

[Donny]

Off lifting day and it's pouring rain here by the Jersey shore. I put on a track suit, hat and drove to the boardwalk. I have to have my head examined. I started to run and it rained sideways. I ran 5 miles and saw only two people the whole run. In a way it was beautiful. I watched the waves crashed through the rain. No one around any where. It felt like an apocalyptic post war/zombie time.  My socks were completely soaked through. It looked like night time by 3 PM. I'm injured like I always seem to be lately and I wanted to quit. I pushed on and finished. I'm limping now around the house but I'm glad I got the cardio in.

I was running last night and felt a bit of tightness in my right Hamstring and stopped and stretched a bit then carried on but soon it got worse and i really felt it pulling in the Medial hamstrings Tendons (bottom left going onto knee in picture). I just walked the rest of the way. today it feels a bit better, will do some easy stretches. I was tempted to run on i admit that but i just knew it was not a good idea.

[oldtimer1]

Donny, walk fast till it heals. It will retain your cardio until you can run again.  I did this after an injury and I was surprised how little I lost. I'm sure if I did nothing cardio wise I would have a lot to regain.

[Primemuscle]

Off lifting day and it's pouring rain here by the Jersey shore. I put on a track suit, hat and drove to the boardwalk. I have to have my head examined. I started to run and it rained sideways. I ran 5 miles and saw only two people the whole run. In a way it was beautiful. I watched the waves crashing through the rain. No one around any where. It felt like an apocalyptic post war/zombie time.  My socks were completely soaked through. It looked like night time by 3 PM. I'm injured like I always seem to be lately and I wanted to quit. I pushed on and finished. I'm limping now around the house but I'm glad I got the cardio in.

No one better ever say you aren't dedicated to staying fit, because you are one of the most committed folks I know of. It is supposed to rain again there next Tuesday and there is about a 60% chance that it will rain tomorrow. Do you stay warm enough wearing just a track suit when it is in the low to mid 40's out? Is it sunny today? -Probably too soon to run again, huh?

[Primemuscle]

I am 48 years young, still feeling good !
Shoulders starting to get sore more often though- may have to back off on the weighted dips- again

Today was primarily a bench day - bwt 212

floor presses - warm up sets :

135 x 10
185 x 8
225 x 6
275 x 4

Work sets :

335 x 8 - paused reps
335 x 6 - paused reps
335 x 6 - paused reps

3 Boards - paused reps

275 x 5
315 x 5
365 x 3
405 x 1

Flyes - high reps to finish with

50's x 3 x 15, 60 sec breaks between sets

Wanted to hit some rows but ran out of time as workout took longer than expected - a few ridiculous delays during the workout too too much time, hit back tomorrow

You lift some heavy weight. Pretty impressive, I must say.

[njflex]

yard work bags/leaves 2nd round almost 20 bags ,,,decorated for holidays too

[oldtimer1]

No one better ever say you aren't dedicated to staying fit, because you are one of the most committed folks I know of. It is supposed to rain again there next Tuesday and there is about a 60% chance that it will rain tomorrow. Do you stay warm enough wearing just a track suit when it is in the low to mid 40's out? Is it sunny today? -Probably too soon to run again, huh?

It wasn't that cold. Maybe about 48 degrees if I remember. I wore a turtle neck thermal. An insulated nylon track top and nylon bottoms. I had a fisherman type skull cap knit hat. It wasn't water proof but water resistant and  it helped tremendously. Brought gloves but they weren't needed. Today I did my "speed" work on a treadmill doing 8 x 440 yard repeats. Tomorrow is a lifting day.

[Donny]

Donny, walk fast till it heals. It will retain your cardio until you can run again.  I did this after an injury and I was surprised how little I lost. I'm sure if I did nothing cardio wise I would have a lot to regain.

feels much better today. did some stretches yesterday. My own fault really for not stretching before going running, although i am normally flexible and nimble and donīt have problems. Nothing serious. Actually fast walking is quite enjoyable and really works other muscles. I saw a report one time about walking and running. There was a Professor who was an ex Runner and switched over to walking due to injuries sustained over the years. He really went into the Human Kinetics saying walking is what we are made to do and for very long periods.

[DroppingPlates]

Off lifting day and it's pouring rain here by the Jersey shore. I put on a track suit, hat and drove to the boardwalk. I have to have my head examined. I started to run and it rained sideways. I ran 5 miles and saw only two people the whole run. In a way it was beautiful. I watched the waves crashing through the rain. No one around any where. It felt like an apocalyptic post war/zombie time.  My socks were completely soaked through. It looked like night time by 3 PM. I'm injured like I always seem to be lately and I wanted to quit. I pushed on and finished. I'm limping now around the house but I'm glad I got the cardio in.

When I saw that picture, I was thinking about a scene with Freddy Krueger behind one of those doors..
Glad you're still OK

[T-REX007]

Legs

Squats - 365 x 5 x 5 - work sets , 3 min breaks between sets
hams work - 3 x 20 -went pretty light
calves - standing - 4x 20

Light bi's -
Concentration curls - 3 x 15 @ 40's
preachers - 3 x 12 @ 85 #

Bike - 10 min pretty brisk pace

[Donny]

Chest last night ..

Incline BB press 4 sets
Machine press 4 sets
Decline BB press 4 sets
Cable crossovers 3 sets

Changed it around a bit really concentrating on pressing. Throwing some machine presses in there and high rep cable crossovers at the end which i rarely do and am sore today.. Cardio i did for 30 mins on a fairly easy programme. Hammies felt fine( always think of Monty when i write Hammies.. )

[njflex]

chest /tri/abs...training bit heavier,,upping my warm up set poundages to heavier start wghts,its working ,,working sets reps are going up

example,,i was doing 60/70/80/85 as working sets chest going 12/10/8-10/6 ,,last few wks tweaking it..

last nite 60-15...then worked right to 75's x10/85x8/90x5/dropped 80's x8..
decline press x3
pullover dbell x3 60-75 I usually do 12 reps/stretch
pec deck this moves like a flye version handles and arms loop,,i like hi reps here 15
hammer press seated x2 2 plates and 2 plate and 25

tris
rope extensions x4
reverse grip pushowns x3
dip machine x3
pushdowns finish 20 rep sets x2

abs..

[Donny]

chest /tri/abs...training bit heavier,,upping my warm up set poundages to heavier start wghts,its working ,,working sets reps are going up

example,,i was doing 60/70/80/85 as working sets chest going 12/10/8-10/6 ,,last few wks tweaking it..

last nite 60-15...then worked right to 75's x10/85x8/90x5/dropped 80's x8..
decline press x3
pullover dbell x3 60-75 I usually do 12 reps/stretch
pec deck this moves like a flye version handles and arms loop,,i like hi reps here 15
hammer press seated x2 2 plates and 2 plate and 25

tris
rope extensions x4
reverse grip pushowns x3
dip machine x3
pushdowns finish 20 rep sets x2

abs..

If your warm up sets are heavier and it works and you are getting stronger on your work sets...Jackpot  pullovers i must admit i like more for lats but i donīt do it side ways on a bench. i lye on a flat bench and tend to use a bar or ez bar more. Dumbbell pullover i like too but not done it in a while. I think Steve you would get even better results from a 5 day split. Although a 4 day split works for you !

[njflex]

If your warm up sets are heavier and it works and you are getting stronger on your work sets...Jackpot  pullovers i must admit i like more for lats but i donīt do it side ways on a bench. i lye on a flat bench and tend to use a bar or ez bar more. Dumbbell pullover i like too but not done it in a while. I think Steve you would get even better results from a 5 day split. Although a 4 day split works for you !

YES AND WE SPOKE ON THIS ..5TH DAY ARMS....I SHOULD AT HOME PERIOD,,I HAVE ENOUGH FOR IT...

[Donny]

YES AND WE SPOKE ON THIS ..5TH DAY ARMS....I SHOULD AT HOME PERIOD,,I HAVE ENOUGH FOR IT...

yes i know we did but at Home you have lots to do because your wife works shifts. I can fully understand this. Still if you could do it i think you would get even better like a malt whisky  could really concentrate on each muscle group. I really like a 5 day split because i can also do cardio as well. I need both. A hard 60 min workout then cardio i like. 2-3 muscle groups for me is too much with nearly daily cardio. End of the Day you look great anyway on your split, if it aint broke why fix it ?

[njflex]

yes i know we did but at Home you have lots to do because your wife works shifts. I can fully understand this. Still if you could do it i think you would get even better like a malt whisky  could really concentrate on each muscle group. I really like a 5 day split because i can also do cardio as well. I need both. A hard 60 min workout then cardio i like. 2-3 muscle groups for me is too much with nearly daily cardio. End of the Day you look great anyway on your split, if it aint broke why fix it ?

I AGREE..ITS STILL WORKING BUT ALWAYS THINKING.....

[Donny]

I AGREE..ITS STILL WORKING BUT ALWAYS THINKING.....

An intelligent man is always looking for a way to improve.  Simple things still work too but advanced trainers need more variety. A simple change nothing Dramatic..like i did in my chest workout. Cable crossovers..not a big fan of cable work but ,,hey it stimulated different.

[njflex]

An intelligent man is always looking for a way to improve.  Simple things still work too but advanced trainers need more variety. A simple change nothing Dramatic..like i did in my chest workout. Cable crossovers..not a big fan of cable work but ,,hey it stimulated different.

YEAH,,,I DO CABLES FOR A STRETCH NOW PEC DECK...IF MY KIDS WERE OLDER AND WIFE HAD NORMAL WORK SCHEDULE IT WOULD BE ALL ALIGHNED ,,BUT CONSIDERING IT ALL ,,I STILL TRAIN HARD/EAT WELL NO ISSUES...SHE WOULD BE UPSET IF I TRAINED 5/6 DAYS ITS NOT FEASIBLE FOR MARRIAGE/KIDS TIME...THATS WHY I HAVE A GOOD BASE HOME GYM TO DO EXTRA SNEAK WORKOUTS  ..

[Donny]

YEAH,,,I DO CABLES FOR A STRETCH NOW PEC DECK...IF MY KIDS WERE OLDER AND WIFE HAD NORMAL WORK SCHEDULE IT WOULD BE ALL ALIGHNED ,,BUT CONSIDERING IT ALL ,,I STILL TRAIN HARD/EAT WELL NO ISSUES...SHE WOULD BE UPSET IF I TRAINED 5/6 DAYS ITS NOT FEASIBLE FOR MARRIAGE/KIDS TIME...THATS WHY I HAVE A GOOD BASE HOME GYM TO DO EXTRA SNEAK WORKOUTS  ..

I think you have found your Harmony

[njflex]

I think you have found your Harmony

LOL...MAYBE,,

[Donny]

LOL...MAYBE,,

I think so Family is important. Got your balance.

[Donny]

I think so Family is important. Got your balance.

Your Family is important in your well being..i think i had a positive effect on my Family ..both my sons work out and my wife does too.