The Mature thread

[njflex]

delts

front press x4
trisets side /front/rear laterals 20/25/25 dbells,,killer
cable uprights x3
arnold db press 35/45

bi's
curls x4 65-105
single arm machine curls x3
rope hammer curls x3
single arm cable curls x2

forearms reverse  bar nbehind back wrist curls x3
overhand reverse curls

[Primemuscle]

The Portland Winterhawks earned a 5-3 win over the Everett Silvertips Thursday in Game 3 of their second round series at Veterans Memorial Coliseum. The Silvertips scored in the last few minutes of the game. -Lots of action. -Great audience participation. The Winterhawks cheerleaders were pretty hot looking and boy could they dance! What a great evening I had with my kids and grandson.

[njflex]

The Portland Winterhawks earned a 5-3 win over the Everett Silvertips Thursday in Game 3 of their second round series at Veterans Memorial Coliseum. The Silvertips scored in the last few minutes of the game. -Lots of action. -Great audience participation. The Winterhawks cheerleaders were pretty hot looking and boy could they dance! What a great evening I had with my kids and grandson.

nice jay...your spirits are always up...

[Donny]

nice jay...your spirits are always up...

x2...  Jay is a Top Guy.

[Donny]

Arm Blast ....

EZ bar curls SS Parallel Bar Dips (3 sets)
seated Db curls SS incline EZ bar Extensions 3 sets
Db concentration curls SS cable kickbacks 3 sets

Preacher bench BB reverse curls 3 sets.

Standing smith machine calf raises 5 sets. Abs: Tri set with Bench leg raises, seated knee tucks, crunches (3 sets)

[The Scott]

Another rest day here.  There are times when I think the most difficult part of HIT is the amount of time off from lifting.  I have trained so freaking hard in 15 minutes that I am literally sore for over a week.  Right now I am trying to find a happy, and productive, medium.

Prior to my fall I would do maybe three sets each and the workout would take perhaps 15 minutes and I would be gasping for air and so sore I didn't want to train for another 7 to 10 days.  I couldn't train for another 7 to 10 days. 

Yesterday I did back and chest and thought about the impending soreness before I started so...I did this.

Three sets of pullups, close grip palms in and all to failure with what I jokingly call "Cutler-Ups" (partials) at the end of each set until I wanted to puke.

Smith machine rows, three sets to failure. No partials.

Palms in medium grip lat pulldowns.  Three sets 10 to 12 reps with partials at the end of the last set.

DB pulllovers, again to failure and again three sets and no partials at the end.

Smith incline bench press.  Four sets of 5 to 10 reps.

Pec-Dec to failure (between 5 and 10 reps) followed immediately by Smith Machine flat bench press to postivie failure for three sets each with no partials.

One set of of machine sit ups for 60 reps as fast as I can do them. Which isn't that fast at all. 

That's it.  "Modified HIT" or am I just wussing out again?  I think its the latter as I really hate being SORE for more than a day or so.  Today is a doctor day and tomorrow I will do a modified shoulder/arm routine either at home or I will go into work and use that gym.

I hate getting old.  It is a crime that we age.  Be well, lads!

[Donny]

Another rest day here.  There are times when I think the most difficult part of HIT is the amount of time off from lifting.  I have trained so freaking hard in 15 minutes that I am literally sore for over a week.  Right now I am trying to find a happy, and productive, medium.

Prior to my fall I would do maybe three sets each and the workout would take perhaps 15 minutes and I would be gasping for air and so sore I didn't want to train for another 7 to 10 days.  I couldn't train for another 7 to 10 days. 

Yesterday I did back and chest and thought about the impending soreness before I started so...I did this.

Three sets of pullups, close grip palms in and all to failure with what I jokingly call "Cutler-Ups" (partials) at the end of each set until I wanted to puke.

Smith machine rows, three sets to failure. No partials.

Palms in medium grip lat pulldowns.  Three sets 10 to 12 reps with partials at the end of the last set.

DB pulllovers, again to failure and again three sets and no partials at the end.

Smith incline bench press.  Four sets of 5 to 10 reps.

Pec-Dec to failure (between 5 and 10 reps) followed immediately by Smith Machine flat bench press to postivie failure for three sets each with no partials.

One set of of machine sit ups for 60 reps as fast as I can do them. Which isn't that fast at all. 

That's it.  "Modified HIT" or am I just wussing out again?  I think its the latter as I really hate being SORE for more than a day or so.  Today is a doctor day and tomorrow I will do a modified shoulder/arm routine either at home or I will go into work and use that gym.

I hate getting old.  It is a crime that we age.  Be well, lads!

good to see you back in there Scotty...

[The Scott]

good to see you back in there Scotty...

Thanks, Donny!

Just got back from training at work.  Shoulders, arms and stomach.

Lots of warm ups for my shoulders. 

DB laterals followed immediately Smith Machine shoulder press with a wide grip.  Five progressively "heavier" (LOL!) warm up sets and then one working set to total failure with partials at the end of that final set.

Machine rear delts for three sets of 10 to 12 reps.

Next up - Tri-Sets for biceps.

BB curls followed by alternate DB curls followed by incline DB curls (45 degree angle).  Three of these Tri-Sets without partials.  5 to 20 reps (#s got lower as I progressed).

Triceps -

Tri-Sets of pushdowns to close grip Smith Benches  and back again to pushdowns. 
Three sets no partials.
Finished off with three sets of bodyweight dips.  5 to `12 reps.  Partials at the end of the last set.

Machine sit ups for 60 reps non stop.  It took 1.5 minutes to complete.  I am a wuss. 

Came home, ate a can of tuna fish with mayo and a small baked potato .  And a glass of ice water.

Ahhhhh...

[Donny]

Thanks, Donny!

Just got back from training at work.  Shoulders, arms and stomach.

Lots of warm ups for my shoulders. 

DB laterals followed immediately Smith Machine shoulder press with a wide grip.  Five progressively "heavier" (LOL!) warm up sets and then one working set to total failure with partials at the end of that final set.

Machine rear delts for three sets of 10 to 12 reps.

Next up - Tri-Sets for biceps.

BB curls followed by alternate DB curls followed by incline DB curls (45 degree angle).  Three of these Tri-Sets without partials.  5 to 20 reps (#s got lower as I progressed).

Triceps -

Tri-Sets of pushdowns to close grip Smith Benches  and back again to pushdowns. 
Three sets no partials.
Finished off with three sets of bodyweight dips.  5 to `12 reps.  Partials at the end of the last set.

Machine sit ups for 60 reps non stop.  It took 1.5 minutes to complete.  I am a wuss. 

Came home, ate a can of tuna fish with mayo and a small baked potato .  And a glass of ice water.

Ahhhhh...

quite a workout, i like tri sets or Giant sets for a single muscle group. Very high intensity and your tricep workout is very intresting..Dips after a tri set of  Pushdowns and Close grip benches(more of a pre-exhaust)..  i take it by machine sit ups you mean machine crunches?

[The Scott]

quite a workout, i like tri sets or Giant sets for a single muscle group. Very high intensity and your tricep workout is very intresting..Dips after a tri set of  Pushdowns and Close grip benches(more of a pre-exhaust)..  i take it by machine sit ups you mean machine crunches?

Yup.  At home I used to have my son stack a few 25 lb. plates on my chest and then Roman Chair sit ups.   My leg prevents me from doing those now.  Too much pain and stress on it.  Dammit! 

I also like Giant Sets and occasionally employ them for back, chest, shoulders and arms.  Light weight that gets heavy fast!

[Donny]

Yup.  At home I used to have my son stack a few 25 lb. plates on my chest and then Roman Chair sit ups.   My leg prevents me from doing those now.  Too much pain and stress on it.  Dammit! 

I also like Giant Sets and occasionally employ them for back, chest, shoulders and arms.  Light weight that gets heavy fast!

yes Giant sets are very advanced and i laugh when people say itīs just a weak "pumping" workout.

[chaos]

yes Giant sets are very advanced and i laugh when people say itīs just a weak "pumping" workout.

SS and giant sets can be extremely intense. Used to do them at Koloseum, exhausting but fun.

[Donny]

SS and giant sets can be extremely intense. Used to do them at Koloseum, exhausting but fun.

Yes.. SS are my favourite... pre exhaust too. Like Scotty said you can make a weight feel heavy.

[The Scott]

yes Giant sets are very advanced and i laugh when people say itīs just a weak "pumping" workout.

True.  I have often told people that if its heavy for you, then its HEAVY!  Don't worry about what others can do.  Heavy is relative to each individuals current level of strength.  We are all strong in our own way but the level of strength is different.  As Mentzer used to say, train to get to your full genetic potential.  Not someone else's. 

When I was young and the squat became my favorite exercise I could easy handle 500+ pounds for 20 reps and more.  People thought it was heavy  but for me, it was light.  I told them it took years to get to that weight and that if it (20 rep sets) worked for me, it would work for them. But few tried the routine because it is brutally HARD.  I liked them.  A lot!

I tried it on bench presses too and discovered back then that whatever weight I could do for 20 reps, it was highly probably that I could do a singe with 100 pounds more.  The most I ever benched was 350.  I never did a single heavy on the squat but the gentleman known as Coach on here and a powerlifter I knew in Florida both estimated (based on my training poundage and rep schemes) that I was capable of at least a 700 pound single at a bodyweight of 250 lbs. (my heaviest ever bodyweight at a height of 6' 1").  Oh lord but I miss my youth!

I digress.  Sorry lads!

 

[njflex]

SS and giant sets can be extremely intense. Used to do them at Koloseum, exhausting but fun.

grueling and sick pump,,,i still do good weight on certain movements in a particular giant set group..

[Donny]

grueling and sick pump,,,i still do good weight on certain movements in a particular giant set group..

QUADS ...Steve  ?

[njflex]

QUADS ...Steve  ?

well  ...

[Donny]

well  ...

  you love the pain.. and heavy weights too.

[The Scott]

QUADS ...Steve  ?

He has some very, very good  leg development.  I envy him those wheels and his ability to train them so thoroughly.

[njflex]

He has some very, very good  leg development.  I envy him those wheels and his ability to train them so thoroughly.

thank you so kindly  ,,its a nice grind .

[oldtimer1]

Some thoughts on shoulder problems

I have been having really bad shoulder problems for a long time. I did the many various rotator cuff exercises and it helped somewhat. A visit to my orthopedic surgeon after an MRI said I needed surgery.  My shoulders and traps started to look very soft and atrophied. I couldn't train my chest or my shoulder with heavy weights. My shoulders are still bad but I made a big improvement with something so simple I never really considered. I started to stretch my shoulders in every conceivable direction that I could. After about a month I noticed my pain was much less.  I still had trouble sleeping in some positions. Today training delts and arms I was able to actually do press behind the neck with out pain.  I also did deep dips with just a little pain. I had no power but the crazy pain wasn't there.  Hopefully it will be better with time.

I think the shoulders get really tight with various benching movements. How many great bench press guys have very limited mobility in the shoulder joint?  I also think the push up is one of the healthiest things you can do for the shoulder joint. Your back isn't braced making your joints move in an natural way.  

[njflex]

Some thoughts on shoulder problems

I have been having really bad shoulder problems for a long time. I did the many various rotator cuff exercises and it helped somewhat. A visit to my orthopedic surgeon after an MRI said I needed surgery.  My shoulders and traps started to look very soft and atrophied. I couldn't train my chest or my shoulder with heavy weights. My shoulders are still bad but I made a big improvement with something so simple I never really considered. I started to stretch my shoulders in every conceivable direction that I could. After about a month I noticed my pain was much less.  I still had trouble sleeping in some positions. Today training delts and arms I was able to actually do press behind the neck with out pain.  I also did deep dips with just a little pain. I had no power but the crazy pain wasn't there.  Hopefully it will be better with time.

I think the shoulders get really tight with various benching movements. How many great bench press guys have very limited mobility in the shoulder joint?  I also think the push up is one of the healthiest things you can do for the shoulder joint. Your back isn't braced making your joints move in an unnatural way.  

glad your better rich ,but dips/behind the neck are killers on weak shoulders ,,be careful...i do both still :)usually each delt/chest day...

[oldtimer1]

NJFlex, the crazy thing was I thought my shoulders were bullet proof. I injured one shoulder in my early twenties but I had decades of zero problems. When I reached around 54 it seemed both my shoulders went bad. How at 50, 51, 52, and 53 I had zero problems then both fell apart. 

[Primemuscle]

NJFlex, the crazy thing was I thought my shoulders were bullet proof. I injured one shoulder in my early twenties but I had decades of zero problems. When I reached around 54 it seemed both my shoulders went bad. How at 50, 51, 52, and 53 I had zero problems then both fell apart. 

Our bodies have limits. It's good to recognize those limits and not push them too hard or for too long. My shoulders were never my strong point. I babied them along and gradually they started to respond. What I found interesting was that they responded better to very controlled movements and lighter weights and I am speaking of ridiculously light weight. More and more I see "the big guys" using lighter weight when working delts. Shoulder injuries take forever to heal.

[Donny]

Some thoughts on shoulder problems

I have been having really bad shoulder problems for a long time. I did the many various rotator cuff exercises and it helped somewhat. A visit to my orthopedic surgeon after an MRI said I needed surgery.  My shoulders and traps started to look very soft and atrophied. I couldn't train my chest or my shoulder with heavy weights. My shoulders are still bad but I made a big improvement with something so simple I never really considered. I started to stretch my shoulders in every conceivable direction that I could. After about a month I noticed my pain was much less.  I still had trouble sleeping in some positions. Today training delts and arms I was able to actually do press behind the neck with out pain.  I also did deep dips with just a little pain. I had no power but the crazy pain wasn't there.  Hopefully it will be better with time.

I think the shoulders get really tight with various benching movements. How many great bench press guys have very limited mobility in the shoulder joint?  I also think the push up is one of the healthiest things you can do for the shoulder joint. Your back isn't braced making your joints move in an natural way.  

I agree with you about push ups..great old school move and always a winner. I started playing around with V Gironda style bradford Press and Neider press. bradford press really keeps constant( or as much as you can with a Barbell) constant tension on the whole shoulder area and after a tri set of raises you donīt need a heavy Barbell...   Maybe iīm just being too much of a Deep thinker ... but you know what i mean.