The Mature thread

[njflex]

chest,,trained a bit under weather'head cold'nothing that could stop training.

fdb 60/70/80/85..12/10/9/6
decline press x3
inc db 60/65/65  x10
cable crossovers upper x2 and lower x2
dips x2x20

tris,,supersetting

oldschool premade bar skullcrushers with rope pushdowns x3

reverse underhand pushdowns with close grip press x3

finished with donny's video across body db extension x3 15/20/20 lb dbells x12

abs

[Donny]

chest,,trained a bit under weather'head cold'nothing that could stop training.

fdb 60/70/80/85..12/10/9/6
decline press x3
inc db 60/65/65  x10
cable crossovers upper x2 and lower x2
dips x2x20

tris,,supersetting

oldschool premade bar skullcrushers with rope pushdowns x3

reverse underhand pushdowns with close grip press x3

finished with donny's video across body db extension x3 15/20/20 lb dbells x12

abs

Nice one Steve.. I trained chest this morning..

Incline BB press 3 sets
Incline Flys 3 sets
Flat DB press 3 sets
Flat Flys 3 sets
2 sets max push ups

Cardio will be a Run through the woods later. i have to take my car to the Garage in between to get it fixed. Get a car from the Garage for a few days while itīs being fixed. Home workout today.

[Donny]

So today was a leg workout..

Leg Extensions Superset with Front squats 3 sets per ex
leg press 3 sets

Leg curls Superset with Stiff deadlifts 3 sets per ex

standing Calf raises(smith machine) 5 sets 

Cable crunches 3 sets Hanging Knee raises 3 sets. 

Before i did my leg workout i did 15 mins stationary Bike slowly cranking up the resistance. Gets the Blood flowing around the body and joints ready. Worked at a quick pace today.

[oldtimer1]

Training 3 on and 2 off. Today is my second day off. Doing nothing today. Now go back to what you were doing. About to crack open an afternoon beer.

I realized I have been doing a little too much cardio. When I took 250 lbs off the squat racks and it felt like a million pounds I knew all the running burned muscle off. I always have trouble with balance. I want to have both good lifting and good cardio. That's tough. Guys into fitness will lean one way or the other instead of trying to be good in both. Some guys will lift weights hard and do some light cardio. Other guys burn the cardio into the ground then do some light lifting. Hard to be good at both.

[Primemuscle]

Wednesday Update.

So I took my wife to dialysis today at 11:30 a.m. I thought she was going to be there for 3 hours. My original plan was to hit the gym while she had her blood sorted out. This never happened. I had a bunch of chores to do. When I headed back to the dialysis center, they said it would be another hour because they were doing her monthly labs. So I took a late lunch, picked up her prescriptions and headed back over to the center, only to sit there waiting another :45 before she was done.

Damn! We need to get this sorted out. I want a little piece of life of my own. I know I am impatient but I am not sure how much more of this I can endure. Margie has had a cell phone, which she doesn't use, since I got it for her several years ago. I told her that she needs to take it with her to dialysis on Friday so she can call me when it is time for me to pick her up. If I am at the gym, it is only 20 minutes away. If I am at home, it is 5 minutes away.

Sorry for the rant, but it has been a tough day. There have been moments when I thought if I'd known what I was signing up for, I would never have married. I feel like I have no control over my own life. I am being a big baby. I can't help it. This is just how I am feeling right now. I've actually thought about getting in the car and just disappearing to parts unknown.

I am not as strong as some people like to give me credit for being.

I did fix a gourmet cream of asparagus soup for dinner tonight after we got home. At least I accomplished something that I can boast about. Aside form that, the day feels like a failure.

[Donny]

Wednesday Update.

So I took my wife to dialysis today at 11:30 a.m. I thought she was going to be there for 3 hours. My original plan was to hit the gym while she had her blood sorted out. This never happened. I had a bunch of chores to do. When I headed back to the dialysis center, they said it would be another hour because they were doing her monthly labs. So I took a late lunch, picked up her prescriptions and headed back over to the center, only to sit there waiting another :45 before she was done.

Damn! We need to get this sorted out. I want a little piece of life of my own. I know I am impatient but I am not sure how much more of this I can endure. Margie has had a cell phone, which she doesn't use, since I got it for her several years ago. I told her that she needs to take it with her to dialysis on Friday so she can call me when it is time for me to pick her up. If I am at the gym, it is only 20 minutes away. If I am at home, it is 5 minutes away.

Sorry for the rant, but it has been a tough day. There have been moments when I thought if I'd known what I was signing up for, I would never have married. I feel like I have no control over my own life. I am being a big baby. I can't help it. This is just how I am feeling right now. I've actually thought about getting in the car and just disappearing to parts unknown.

I am not as strong as some people like to give me credit for being.

I did fix a gourmet cream of asparagus soup for dinner tonight after we got home. At least I accomplished something that I can boast about. Aside form that, the day feels like a failure.

You are not feeling anything else other than normal Human emotions, very understandable in your position Jay. The soup sounded great !

[njflex]

You are not feeling anything else other than normal Human emotions, very understandable in your position Jay. The soup sounded great !

WELL PUT.....LIFE REALLY IS A ROLLERCOASTER THE LONGER YOU LIVE/SEE...

[oldtimer1]

Prime, you might be better off getting Ironmind dumbbells or powerblocks and their multi benches. You can do so much is a very small space in your house. The Ironmind bench actually has every attachment you can think of. The powerblock bench has just a a chin and a dip attachment but when you think about anything else is just extra.

A secretary at my former job is about 300lbs plus. She wrote on face book that she is getting serious about losing weight. She wrote that she is only eating prepared food in tupperware at work. That's a positive thing we all can agree. I told her I would help with the exercise. She wrote back and said she has no time for exercise. Of course it's a typical response from obese women I have found. I told her it would be gentle exercise for many months. I sent her this email below. I got zero response back and I think she hid me on her facebook. I have run into this mind set before.  Many women who have never exercised in their life and are morbidly obese think exercise is something that is so horrific it's to be avoided. If you talk to them they say in so many words they believe they need rest because they are tire and not exercise.


This is the email I sent her.

A huge part of losing weight is working out.  I believe in a combo of strength, flexibility, power and cardio. I believe the base has to be cardio before anything for most people. I used a variation of this program when I hurt my arm. I had it operated on and prior to that I was lifting weights very hard. With my arm in a splint I couldn't run without pain jarring it. I decided to do what I could do and that was walking on a treadmill. Now I'm very hard on myself and push it hard but I believe it can work for everyone. At the end of my walking when I could run I was shocked in what kind of cardio shape I was in from walking.

Since you have limited time there are challenges. I would like to see you do some kind of cardio 6 days a week. Don't be concerned we will start out very non intensely. Since you say you have two on and two off it's going to be tough. Cardio works best when it's consistently applied unlike weight lifting where you can move in a positive direction with two workouts a week concerning strength training. What I would like to see is for you is to never miss a day using my program on your off days of work. On your on days I hope you do what every you like to do on the elliptical I assume you have at home. S o to clarify Two days at work maybe use your elliptical for 20 minutes in what ever way you want. The two days off you stick with my program.

To start off every treadmill has a slightly different buttons displays. Use a manual mode so you control it. The display of speed is usually shown in MPH or pace per mile. Some you can toggle it from one display of speed to the other. Use MPH for now. Most runners us pace per mile. The second thing you need to be in control of is incline. Normally a push of the incline button will incline the treadmill 1% grade. Many commercial treadmills go all the way up to 15% grade. Manipulating the grade is an important part of the workout. Lastly is distance. For this program you have to know if you did one lap around a track. Many treadmills have a light display going in a circle oval showing where you are on a track. A lap is a quarter mile or 440 yards. If they don't have that great feature and shockingly some expensive treadmills don't it will show a quarter mile as .25.  So lap one will be .25.  The second lap will be.50. Third .75 and so on. Hope I haven't lost you. So the three things you need to know is speed, incline and distance.  

What I want you to do in terms of effort is to try to do better each cardio session. Know to do this in a linear fashion is impossible but a goal to try for. Some days you just don't have it. That's more than okay. Just know that if you didn't reach your goal that tomorrow is another day.

Here's the start of the program. Walk at 2.0 MPH on the treadmill. Use the safety cut up switch clip by attaching it your shorts or bottoms. You don't want to fall and have that belt moving. Most times it will just shoot you off but better that it stops.  

Back to the program. Start by walking at 2.0 MPH on 0% grade for one lap on the electronic track or .25 distance. 0% grade is level with no incline. The math off the top of my head is that it take a little over 7 minutes to do one lap. Here's the guts of the program. Every lap you will increase the incline 1% grade. So lap one is level. Second lap is 1% incline. The third lap or quarter mile is 2 % incline. You are climbing a ladder of intensity.  What I want you to do is to keep climbing up the incline 1% a lap. Don't deviate from this. Don't say one lap at level incline is easy I will jump to 5%.  

Intensity of effort explanation: What I want you to do and walking at this speed will take time is to keep going up incline until you feel that you had enough. When you feel this gut out that last lap you are on until completed then always do a final lap at where you started at 0% grade. Let's say on day one you get on the treadmill walking at 2.0 mph. Your workout in this hypothetical situation went like this. First lap you went at 2.0 MPH on level ground. It feels slightly fast but comfortable. Your balance is feeling better after a minute or two. Here comes the second lap. Hit the incline button. Good, 1% incline. You complete the second lap and feel like your working hard but all is well. Third lap. Hit the incline button and now you're at 2% incline. It's beginning to hurt and feel tough. Your breathing is hard. You have a feeling you want to stop but you will gut it out to complete the third lap at 2% incline. You finish it and hit the incline/decline button to return to level ground. Now this final lap seems easy after walking on a grade. You finish your final lap. Great!  You walked a total of a mile. Next day your goal is to get to that 3% grade. Like I said every workout you will try to reach a new level. If you exceed what I wrote or go below it is all good. Just a hypothetical workout.

More thoughts on effort. Let's say you got to level 7% incline grade.  Maybe you want to stay there for awhile and not increase. Maybe one day you are not feeling it and only go to 5% grade. It's okay. You can't always bang your head so to speak against the wall.

Results: What happens with cardio is a strange adaptation. It's always work but after awhile it feels good to get that work in. Instead of leaving exhausted like in the beginning you start to feel invigorated after a workout. I know that's hard to believe but it's true. A runner's high is real. It's a real depression lifter.

I want your goal at this point is to get to level 8% incline at 2.0 MPH. When that goal is reached we will revamp things. I know many will say intensity intervals for cardio is better. I think a this stage low intensity will carry us far for now. Do this program as much  as you can. Minimum 4 days a week and maximum 6 days. Forget about weights and anything else except mild stretching after cardio.  

Everyone wants results immediately. That's the wrong mind set. You might find that after a month your not losing as fast as you want too. Losing weight is a puzzling situation. I find some lose a little the first month and the second it becomes drastic. What matters is the direction and not the amount. If you consistently apply the program the intensity will rise to the point where you are going on that treadmill doing some serious work through walking. It won't be now but in May if consistently applied then watch out for drastic drops in weight.  An exercise work  ethic is like a muscle. No one has it. It has to be put to the test so it develops in a positive adaptation.

Try to be consistent with the program. When you can do 4 workouts in a row at 2.0 MPH climbing the ladder one lap at a time to 8% incline and finish with a 0% level lap we will increase the speed.

[njflex]

have a crappy 4 day head cold ,,feeling better..left work yesterday early ,,did delts/bi's @home...

started 4 sets tri sets side/fr/rear raises 10 reps per,,

2 set drop db presses 3 drops per

cable upright rows x3

2 sets bertil fox raises

bi's
db curls x3 standing bent down arm hanging next to knee and curl
hammer concentration curls 6 reps then right to 6 reps standing db curls 6 reps x3
cable curls x5 ,,3 sets bottom to top,2 sets finish top to mid point

[Donny]

have a crappy 4 day head cold ,,feeling better..left work yesterday early ,,did delts/bi's @home...

started 4 sets tri sets side/fr/rear raises 10 reps per,,

2 set drop db presses 3 drops per

cable upright rows x3

2 sets bertil fox raises

bi's
db curls x3 standing bent down arm hanging next to knee and curl
hammer concentration curls 6 reps then right to 6 reps standing db curls 6 reps x3
cable curls x5 ,,3 sets bottom to top,2 sets finish top to mid point

Get better Bro.. i have not done Bertil Fox raises in a long time great choice.

Today i did back..

Front chins 4x max
close grip pulldowns 3 sets
BB pullovers  Superset with BB rows 4 sets per exercise
close grip upright rows 3 sets

Cardio crosser 30 mins.

[njflex]

back

chins wide x2 inner grip x2
bent over rows 135/185/195/225
low row machine chest to pad ,175/190/200
rope pulls seated pulled high and back'upper back/mid trapx3
standing pulldowns small bar pulls to waist x2

lower back hypers x3 weighted

traps
shrugs 225-275-315-315
cable single hand grip side shrugs x3

abs
5 sets x30 crunch roller machine

calves
3 sets 4 set drops x10 reps 200/180/160/140

[booty]

Donny asked me to let you know that he's been banned. I don't know what happened but I told him to email Ron. 

[njflex]

Donny asked me to let you know that he's been banned. I don't know what happened but I told him to email Ron. 

did he get at it with chaos again....

[oldtimer1]

I'm out of the loop. Why did Donny get banned?

[Primemuscle]

Donny is a great guy and someone I consider a friend. Heck, I even invited him to my 70th birthday party when I was in Germany last August.

I don't know what provoked whichever mod banned him, but I don't like it at all. Donny has posted a shitload of good advice on Getbig. That should count for something, even if he did screw up and piss off the wrong person.

Those of us who consider ourselves his friend or even just post in this thread should campaign to have his ban lifted.

[oldtimer1]

Trained back and chest today. Nothing different from the usual but I tried to push the amount of weight used. No warm ups listed. Using heavier weight meant longer rests. Workout took me 10 minutes longer than usual.

1. Pull ups (change the way I do them. Normally I do something like 2 sets of 10. This time I just said I want 25 reps. Didn't count the sets. Dead hanged all the way down and went up until my elbows were down against my rib cage and the bar was at the top of my chest.
2.Low seated cable rows with V bar 2 x 12
3.Single dumbbell row knee on bench 2 x 10
4.Reverse grip lat pulldown 2 x 10

1.Flat dumbbell bench 2 x 8
2.Incline dumbbell bench 2 x 8
3.Flat flies 2 x 10
4.push ups 2 x max (regular pushups and pushups using Perfect Pushup handles to get a better range of motion and a stretch.  Sometime I think I'm going to abandoned all weight chest presses and just use pushups. I haven't gotten there yet but my shoulders never protest doing pushups. Only with weights. )

1.dead lifts 2 x 4 1 x 1
2.weighted hyperextensions 2 x 15 (used a 25lb plate behind my head. I use an old school horizontal hyperextension bench. Those new 45 degree ones the tension just about goes to zero as you complete the movement. Just a bad design. )

1.weighted crunches 1 x 30 (used a 10lbs plate behind my head for slow complete cunches. )

[DroppingPlates]

did he get at it with chaos again....

A heated debate about the best exercise for the long head of the triceps?

[booty]

I think it's just a time out for a few days. He should be back.

[Primemuscle]

I think it's just a time out for a few days. He should be back.

Princess L once explained the difference between time out and being banned. I am not sure what that is anymore. I have the impression they are going to let him back after things cool down. I certainly hope so.

From what I understand the discussion in question took place in an inappropriate thread. Apparently, if you get into it with someone, you must "take it outside" as we sometimes heard from our parents when we were kids.

The rules are the rules here. If you violate them, you face consequences. If you forget about them in the heat of the moment and engage in an inappropriate discussion in the wrong place, you're sunk.

Are we really that juvenile? Getbig seems more and more like middle school everyday.

[chaos]

Princess L once explained the difference between time out and being banned. I am not sure what that is anymore. I have the impression they are going to let him back after things cool down. I certainly hope so.

From what I understand the discussion in question took place in an inappropriate thread. Apparently, if you get into it with someone, you must "take it outside" as we sometimes heard from our parents when we were kids.

The rules are the rules here. If you violate them, you face consequences. If you forget about them in the heat of the moment and engage in an inappropriate discussion in the wrong place, you're sunk.

Are we really that juvenile? Getbig seems more and more like middle school everyday.

Hardly a "forget the rules in the heat of the moment attack." I understand you guys are buddies and that's great, but repeated warnings go unheaded and are reacted to with more aggression and dares to ban, then you get what you ask for. I like the fact that there is a few guys that post here that can share their experiences and thoughts on training and life and not get into flaming wars and arguments over a difference of opinions. But there are differences in opinions, many training styles will lead to the same results and many peoples experiences and preferences are expressed and should be respected. At least on the training board, that's why we're here. I would suggest that if someone wishes to engage in a flamefest or any other type of verbal war they should take it to the general board where it's more acceptable. All in all, I like to come here and read other peoples experiences and see their styles of workouts, I would hope you guys do too.

[njflex]

Hardly a "forget the rules in the heat of the moment attack." I understand you guys are buddies and that's great, but repeated warnings go unheaded and are reacted to with more aggression and dares to ban, then you get what you ask for. I like the fact that there is a few guys that post here that can share their experiences and thoughts on training and life and not get into flaming wars and arguments over a difference of opinions. But there are differences in opinions, many training styles will lead to the same results and many peoples experiences and preferences are expressed and should be respected. At least on the training board, that's why we're here. I would suggest that if someone wishes to engage in a flamefest or any other type of verbal war they should take it to the general board where it's more acceptable. All in all, I like to come here and read other peoples experiences and see their styles of workouts, I would hope you guys do too.

WELL PUT,,,I HAVE NEVER SAID A NEGATIVE WORD ABOUT ANY OF THESES POSTERS HERE EVER,IN FACT ALL OF THE ABOVE HERE INCLUSING CHAOS HAVE BEEN PM BUDDIES OF MINE FOR YEARS,,THERE IS A CERTAIN INDIVIDUAL IN THE TRAINING SECTION THAT HAS A  POSTING STYLE/OPINION THAT OF PUTS DONNY AND GETS HIM A BIT PISSED..

[The Scott]

Well I am sorry to read this but can easily understand how and why Donny got upset.  It happens to all of us.  I can be the biggest ass on here and constantly have to remind myself that its just a forum but words have meaning and as such must be chosen carefully.

With humor.

With style.

But sometimes with reckless abandon.     

Donny is a good man and as good a friend one can have without ever meeting him, which, if it ever happens I will be only too glad to shake his hand.  Hopefully the target of his ire is serving time too.  If not I am bringing Johnny Cochran back from the grave and hiring him ASAP  to rep our man Donny!

Here's to the return of Donny.  Looking forward to reading his thoughts again.


Oh yeah...I trained yesterday.  Four sets each of back and chest.  Two sets of stomach.  i am sore.  New medicine they are trying on me is giving me horrid cramps.  Makes for some funny scenes in the gym let alone home.   

[Primemuscle]

Attempting a bit of clarity on this matter.

If not known before, the "question about cardio for leans" is the thread targeted. It was not  an "inappropriate" subject matter, by any stretch of the imagination, but a simply inquiry . Not earthshaking, of course (It's GB after all), but still much of a very basic question.

Reading from page one, should give a better insight on the behavior of  a certain individual. Now it's human nature for some of us to become a bit upset if others disagree at some point in a discussion...we all understand that. But reaching the point of radical and threatening  , verging on questioning one's own emotional health, is something totally different. Trying to keep a civil attitude on GB can be quite the challenge, for some, at times.  Being your own worse enemy is not the best of plans. it never works out well.

The gentleman in question has a long history on GB of similar outburst. On the other hand, he seems quite adaptable to this, the Mature thread. Hopefully he have found some comfort and peace here.

Just for the sake of clarity. It generally takes two to have a disagreement. In re-reading the thread where all the action happened, it seems like it was a three way disagreement. Everyone involved could have taken a step back and things probably would have ended up differently.

[oldtimer1]

Maybe the Mature thread should be moved to the history section so the two guys butting heads can avoid each other.

[Donny]

Flap over....the Don is Back    Thanks Ronaldo