Author Topic: The Mature thread (Read 368222 times)

Donny · « **Reply #6625 on:** February 28, 2015, 05:30:56 AM »

These are said to help boost your Bench press hitting the Medial and lateral heads more than the long head...Medial and lateral are supposed to be what´s used more on benching. I just threw them in for variety as my long head was hit well with other exercises. Enough BLAH BLAH... a good and rarely seen exercise.

njflex · « **Reply #6626 on:** February 28, 2015, 06:40:56 AM »

Quote from: Donny on February 28, 2015, 05:30:56 AM

These are said to help boost your Bench press hitting the Medial and lateral heads more than the long head...Medial and lateral are supposed to be what´s used more on benching. I just threw them in for variety as my long head was hit well with other exercises. Enough BLAH BLAH... a good and rarely seen exercise.

i like those,,need to do them again,i do the reg version hammer grip straight down to sides head then extend,,,your always trying to mix it up...

Donny · « **Reply #6627 on:** February 28, 2015, 07:08:58 AM »

A lot of Variations out there Steve as you know... yeah you gotta keep stimulating your mind too

Mix and Match...

oldtimer1 · « **Reply #6628 on:** February 28, 2015, 05:25:39 PM »

I know I don't keep up on this thread. I trained back and chest today.

Chins 2 x max
Low cable row with a V handle 2 x 12
Dumbbell lat row with knee on bench 2 x 10
reverse grip cable pull down 2 x 10

Dumbbell flat bench 2 x 8 (I go as low as possible. It limits the weight but I care about hitting the muscle and not the ego)
Incline dumbbell bench 2 x 8
Flat dumbbell flies 2 x 10
Push ups 2 x max

Deadlifts 2 x 4 then 1 x 1
Weighted hyper extension 2 x 12
Weighted flat crunches 1 x 55

I was spent afterwards. For decades I always had a protein shake after my workouts and it feels strange that I don't do it now. I gave up all supplements. The one big difference is that my stomach feels great. Taking creatine, whey protein, and all those vitamin pills really played a number on my stomach that I just accepted as normal. When I gave up supplements I can't believe how much better I felt. I still have in the back of my mind I would make better gains with a protein shake and creatine but torn if it's just psychological.

DroppingPlates · « **Reply #6629 on:** February 28, 2015, 06:35:46 PM »

Greetings all!

My delt training this afternoon,

10 giant sets: seated DB front, side and standing rear raises, every rep with an emphasis on the contraction
1 30-rep drop down set: seated DB press
Game, set & toasted!

chaos · « **Reply #6630 on:** February 28, 2015, 07:30:40 PM »

Quote from: Donny on February 28, 2015, 05:30:56 AM

These are said to help boost your Bench press hitting the Medial and lateral heads more than the long head...Medial and lateral are supposed to be what´s used more on benching. I just threw them in for variety as my long head was hit well with other exercises. Enough BLAH BLAH... a good and rarely seen exercise.

I do a two handed version to the center on the chest that gets a nice burn going.

njflex · « **Reply #6631 on:** March 01, 2015, 10:35:28 AM »

leg day yesterday,,,today sore very..

hack v squat ,,,warmed 2 per side,,worked 3/4/5/6 plates
leg press narrow feet position 5/6/7/7 plates
lunges 50 lb db instead walking staid in place and just went one foward and back each leg x2,,
extensions 220x15.230 x2x15

hams
sldl 135/185/225/225
seated leg curls 180/195/210

calves
alternated seated calf raise 2 plates x20/3 plates x15/3 plates 25 x12...kinda superset 30 seconds between
standing calf raise 200/200/200 x10

oldtimer1 · « **Reply #6632 on:** March 01, 2015, 01:43:15 PM »

I trained legs today. I rarely put down weight used because it's meaningless. You can't see range of motion, cadence, or the differences between machines. My lat pulldown machine with just a little little weight feels like a heavy weight. It's a unit built for home use. When I go to a gym and use the slick professional grade that glides I often use 40 pounds more on their pull down.

No warm up listed.

1.Leg press 2 x 12 (8 plates. Had the back board low and went super deep bending my legs)
2. Squats 2 x 8 then 1 x 1 (legs are shot from running too much and pre exhausting with the leg press prior.)
3. stiff leg deadlift 2 x 6 185 ( touched the bar on the tops of my feet each rep)
4. leg extensions 2 x 20
5. seated leg curl 2 x 15

1. single dumbbell side bends 1 x 15 85lbs
2. hanging leg raise 2 x max
3. pulley crunches.

1. leg press calf raise 2 x 20
2. standing calf raise 2 x 15 270lbs
3. seated calf raise 2 x 15

Neck work.

DroppingPlates · « **Reply #6633 on:** March 01, 2015, 02:13:55 PM »

'Leg-attack' today:

8 super sets sissy squats with walking lunges
2 super sets sissy squats with the adductor machine (no homo)
1 30+rep drop down set single leg extention
1 30+rep drop down set standing single leg curl

oldtimer1 · « **Reply #6634 on:** March 01, 2015, 07:20:43 PM »

I change my routines constantly. The latest I hope to keep up for a couple of weeks is 3 on and 2 off. Day one:Back and chest. Day two: legs. Day Three: delts and arms. Day four: hard cardio intervals on the treadmill. Day five: off. Day six begin the cycle again.

I use to use 3 on and 2 off when I was younger. When I was younger making my best lifting gains I hardly did cardio. It's different now that I'm older. I'm more aware of training the heart muscle and it's importance as I age. Combining cardio and lifting is fine balance. Too much cardio and lifting suffers. Too much heavy lifting and cardio suffers.

One of the things that have sabotaged my workouts is trying to increase the weight too much. If I can keep from being foolish from my over enthusiasm to add weight to bar to quickly maybe I can have a good run with this routine. Usually I go balls to the wall and burn out quickly. Bill Pearl said something to the effect what's better? Getting in 3 months of consistent training or training like a lunatic for 3 weeks and burning out? I know repeatedly in my lifting life that I would make quick and substantial gains in 3 to 4 weeks but be so exhausted I needed to take a week off because of it.

Primemuscle · « **Reply #6635 on:** March 01, 2015, 10:24:02 PM »

My wife starts regular dialysis tomorrow. Regular means she is doing it three days a week, Monday, Wednesday and Friday for four hours each day. The dialysis center is near our home. It just occurred to me that while she is doing dialysis, I could hit the gym since there is no real need for me to be with her while she is there. It could be a win, win. She'll get her blood cleaned and I will get in a workout.

I've not done a three day a week routine for years. While I would like to do more, it is better than what I am currently doing which is almost nothing. Any suggestions on what I should include in this limited routine is greatly appreciated.

Last night I worked legs in the living room while watching TV. I did 4 X 25 squats, 4 X 25 stiff legged toe touches and 4 X 25 leg extensions. All exercises were full range movements using bodyweight only. It is hardly weight lifting, but it is better than doing nothing.

oldtimer1 · « **Reply #6636 on:** March 02, 2015, 11:29:45 AM »

Prime, how about back and chest on Monday. Wednesday is leg day. Friday is delts and arm day. The over lap in body parts will make sure they get hit twice a week. Maybe use 3 to 4 exercises a body part for 2 work sets. Use a non counting warm up set as needed. Workouts should last a little over an hour to maybe 90 minutes if your taking long rests due to the weight used. Walk fast outside on days off at home.

If you want to go old school and to make sure body parts are hit hard three times a week whole body routines are great. They are also great for conditioning since they are so hard. When I hear someone say a whole body routine is a beginner routine I get pissed off because they are way harder than split routines.

Maybe something like this.
1.Squats 2 x 8 (leg)
2.stiff leg dead 2 x 8 (use dumbbells or a barbell. For lower back and hamstrings)
3. flat dumbbell bench 2 x 8 (chest)
4. pull downs 2 x 10 (lat)
5. dumbbell row with knee on bench 2 x 10 (lat)
6. military press 2 x 8 (delt)
7. dumbbell lateral 1 x 10 (delt)
8. dumbbell shrugs 1 x 10
9. tricep 2 x 10 (what ever you want. Push downs, extensions, close grip)
10. bicep 2 x 10 (again pick something)
11. ab giant set of one set each. Maybe situps- hanging leg raise-crunch-machine)
12. calf raise 2 x 15

After a month change exercises for each one.

You have been lifting long enough to do your own stuff but you asked for a suggestions. Those are my thoughts. Hope your wife regains her strength both physically and mentally. I would imagine the blood cleaning will take a couple of weeks before the full benefits will be seen.

njflex · « **Reply #6637 on:** March 02, 2015, 11:37:38 AM »

Quote from: oldtimer1 on March 02, 2015, 11:29:45 AM

Prime, how about back and chest on Monday. Wednesday is leg day. Friday is delts and arm day. The over lap in body parts will make sure they get hit twice a week. Maybe use 3 to 4 exercises a body part for 2 work sets. Use a non counting warm up set as needed. Workouts should last a little over an hour to maybe 90 minutes if your taking long rests due to the weight used. Walk fast outside on days off at home.

If you want to go old school and to make sure body parts are hit hard three times a week whole body routines are great. They are also great for conditioning since they are so hard. When I hear someone say a whole body routine is a beginner routine I get pissed off because they are way harder than split routines.

Maybe something like this.
1.Squats 2 x 8 (leg)
2.stiff leg dead 2 x 8 (use dumbbells or a barbell. For lower back and hamstrings)
3. flat dumbbell bench 2 x 8 (chest)
4. pull downs 2 x 10 (lat)
5. dumbbell row with knee on bench 2 x 10 (lat)
6. military press 2 x 8 (delt)
7. dumbbell lateral 1 x 10 (delt)
8. dumbbell shrugs 1 x 10
9. tricep 2 x 10 (what ever you want. Push downs, extensions, close grip)
10. bicep 2 x 10 (again pick something)
11. ab giant set of one set each. Maybe situps- hanging leg raise-crunch-machine)
12. calf raise 2 x 15

After a month change exercises for each one.

You have been lifting long enough to do your own stuff but you asked for a suggestions. Those are my thoughts. Hope your wife regains her strength both physically and mentally. I would imagine the blood cleaning will take a couple of weeks before the full benefits will be seen.

I LIKE READING YOUR WORKOUTS RICH...

oldtimer1 · « **Reply #6638 on:** March 02, 2015, 12:05:14 PM »

Woke up smelling smoke and my first floor heater isn't working. Called for service and the gas guys came with their sniffing machines. We have had two houses in the area blow up from leaking natural gas so they came quick. NJFlex, the two houses were in Stafford and Point Pleasant. They found nothing regarding leaking gas. Now waiting for the service guy to fix the down stairs heater. It's freezing in here. I want to train delt and arms but I have to wait for this guy. I think my ass is numb from sitting on it doing the computer waiting for him to show up. I can only do so much face book, get big and checking out thick milfs on the computer. I have to train. I guess I'll just have to check out some more milfs.

njflex · « **Reply #6639 on:** March 02, 2015, 12:09:30 PM »

Quote from: oldtimer1 on March 02, 2015, 12:05:14 PM

Woke up smelling smoke and my first floor heater isn't working. Called for service and the gas guys came with their sniffing machines. We have had two houses in the area blow up from leaking natural gas so they came quick. NJFlex, the two houses were in Stafford and Point Pleasant. They found nothing regarding leaking gas. Now waiting for the service guy to fix the down stairs heater. It's freezing in here. I want to train delt and arms but I have to wait for this guy. I think my ass is numb from sitting on it doing the computer waiting for him to show up. I can only do so much face book, get big and checking out thick milfs on the computer. I have to train. I guess I'll just have to check out some more milfs.

LAST WEEK AUGUST I WILL BE IN LAVALETTE VACA,,,

oldtimer1 · « **Reply #6640 on:** March 02, 2015, 12:27:31 PM »

That's right by me. Maybe we could go for a run on the Lavalette boardwalk then a beer on the Seaside Heights board walk. If your looking for a close by gym there is Retro on SH 37 west maybe 2 miles past the bridge. I bet they would offer a week membership for a vacationer.

njflex · « **Reply #6641 on:** March 02, 2015, 12:33:45 PM »

Quote from: oldtimer1 on March 02, 2015, 12:27:31 PM

That's right by me. Maybe we could go for a run on the Lavalette boardwalk then a beer on the Seaside Heights board walk. If your looking for a close by gym there is Retro on SH 37 west maybe 2 miles past the bridge. I bet they would offer a week membership for a vacationer.

I haven't stayed in lavalette in long time ,I grew up going to same shore house there growing up'jersey city ave'down corner 'oven pizzeria'kays bakery,krones resteraunt few blocks down,barnacle bills golf/arcade...good memories ,,I have been going to lbi for 10 or so yrs lately..yeah we could catch up then,,,

oldtimer1 · « **Reply #6642 on:** March 02, 2015, 01:14:37 PM »

Lavalette is perfect. Use the beach and when you want some fun head over with the family to Seaside Heights for some entertainment like the arcades, restaurants,bars or rides. Just gets a little hairy at night fall. When I was in my late teens and early twenties we would always rent out a beach house in seaside heights for a week. I guess it was the original Jersey shore house/animal house. I can't believe I live at the shore but vacation in Myrtle Beach, South Carolina. I think it just feels like getting away. I stay in the nicest luxury condo building on the beach in South Carolina and it's cheaper than renting a beach house in Lavalette. We go to the beach and board walk year round. I live on the other side of the bay.

DroppingPlates · « **Reply #6643 on:** March 02, 2015, 04:26:01 PM »

'Armattackon' day

10 super sets: laying DB tricep extentions & seated DB hammer curls
1 30+ rep drop down set: DB kick backs
1 30+ rep drop down set: DB concentration curls

Primemuscle · « **Reply #6644 on:** March 02, 2015, 06:13:42 PM »

Quote from: oldtimer1 on March 02, 2015, 11:29:45 AM

Prime, how about back and chest on Monday. Wednesday is leg day. Friday is delts and arm day. The over lap in body parts will make sure they get hit twice a week. Maybe use 3 to 4 exercises a body part for 2 work sets. Use a non counting warm up set as needed. Workouts should last a little over an hour to maybe 90 minutes if your taking long rests due to the weight used. Walk fast outside on days off at home.

If you want to go old school and to make sure body parts are hit hard three times a week whole body routines are great. They are also great for conditioning since they are so hard. When I hear someone say a whole body routine is a beginner routine I get pissed off because they are way harder than split routines.

Maybe something like this.
1.Squats 2 x 8 (leg)
2.stiff leg dead 2 x 8 (use dumbbells or a barbell. For lower back and hamstrings)
3. flat dumbbell bench 2 x 8 (chest)
4. pull downs 2 x 10 (lat)
5. dumbbell row with knee on bench 2 x 10 (lat)
6. military press 2 x 8 (delt)
7. dumbbell lateral 1 x 10 (delt)
8. dumbbell shrugs 1 x 10
9. tricep 2 x 10 (what ever you want. Push downs, extensions, close grip)
10. bicep 2 x 10 (again pick something)
11. ab giant set of one set each. Maybe situps- hanging leg raise-crunch-machine)
12. calf raise 2 x 15

After a month change exercises for each one.

You have been lifting long enough to do your own stuff but you asked for a suggestions. Those are my thoughts. Hope your wife regains her strength both physically and mentally. I would imagine the blood cleaning will take a couple of weeks before the full benefits will be seen.

Seems like a plan. Thanks.

Didn't make it to the gym today since there was a lot of paperwork to fill out. I ran home to get some additional documents and my wife's insulin pen. Then I picked up lunch for both of us which we ate while she was doing dialysis. They are still ramping up her dialysis slowly, so today's session was 3 instead of 4 hours.

Hopefully Wednesday will be a little less hectic and I can make it to the gym.

oldtimer1 · « **Reply #6645 on:** March 02, 2015, 06:15:43 PM »

I did delt and arms. No warm ups listed.

Military press 2 x 8 ( I cleaned the weight to begin and went all the way down to my chest each rep)
dumbbell laterals 2 x 10
4 hole pulley laterals 1 x 10
rear dumbbell laterals 2 x 10
Shrugs 2 x 10

traditional pulley push downs 2 x 10
tricep extension on a bench (skull crushers) 2 x 8
single two hand dumbbell tricep extensions 2 x 10

barbell curls 2 x 10
alternate dumbbell curl 2 x 8
single D ring handle curl 2 x 12

forearm wrist curls 2 x 20
reverse wrist extension 2 x 15

incline situps 1 x 30
weighted crunches 1 x 55
pulley crunches 2 x 30

Ivanko grippers 2 x 20

oldtimer1 · « **Reply #6646 on:** March 02, 2015, 06:16:49 PM »

Quote from: Primemuscle on March 02, 2015, 06:13:42 PM

Seems like a plan. Thanks.

Didn't make it to the gym today since there was a lot of paperwork to fill out. I ran home to get some additional documents and my wife's insulin pen. Then I picked up lunch for both of us which we ate while she was doing dialysis. They are still ramping up her dialysis slowly, so today's session was 3 instead of 4 hours.

Hopefully Wednesday will be a little less hectic and I can make it to the gym.

Even if you get two whole body routines in a week you are moving forward.

Primemuscle · « **Reply #6647 on:** March 02, 2015, 06:20:49 PM »

Quote from: oldtimer1 on March 02, 2015, 06:16:49 PM

Even if you get two whole body routines in a week you are moving forward.

Agreed.

Our son-in-law took care of mowing the grass today and our daughter vacuumed the house. Don't know how I'd manage without their generous help.

My wife is feeling well enough tonight that she is fixing dinner. She's fixing chicken wings, oven fried potatoes and green beans. Pretty basic stuff, but good eats.

oldtimer1 · « **Reply #6648 on:** March 02, 2015, 06:38:11 PM »

Quote from: Primemuscle on March 02, 2015, 06:20:49 PM

Agreed.

Our son-in-law took care of mowing the grass today and our daughter vacuumed the house. Don't know how I'd manage without their generous help.

My wife is feeling well enough tonight that she is fixing dinner. She's fixing chicken wings, oven fried potatoes and green beans. Pretty basic stuff, but good eats.

Warms my heart to hear that your wife is making dinner and your family is pitching in with help. Enjoy your meal and your family.

Primemuscle · « **Reply #6649 on:** March 02, 2015, 06:51:33 PM »

She started the wings, seasoned them and did put them in the oven to cook. I just turned them to cook on the other side and will toss them in barbecue sauce when they are done. She's resting now. She loves to cook, but gets winded really easily, so I am happy to step in and take over when that happens.