Author Topic: The Mature thread (Read 366826 times)

chaos · « **Reply #6900 on:** April 19, 2015, 07:49:22 AM »

Quote from: oldtimer1 on April 18, 2015, 08:33:10 PM

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've never had issues with BTN presses but I do recognize that there is more tension in the shoulder girdle from the rotation of the shoulders. Not sure if that would be the safest course for your shoulders. Another question would be how do you do BTN presses? Seated, standing, smith machine...

njflex · « **Reply #6901 on:** April 19, 2015, 10:06:54 AM »

leg day

hack squat,,wide stance ,,warmed 2 plates for 20,,3/4/5/5.5 plates 12/10/10/10
leg press feet close killer...5/6/7/8 plates ..12/12/10/6
drops extensions 10x10 220-190 3 sets

hams
lying curls 140x15/155x10/160x10/165x10 with help lol..
seated leg curls 180/195/195 sets 10

calves 5 sets seated calf raises

Donny · « **Reply #6902 on:** April 20, 2015, 08:02:57 PM »

chest yesterday... it´s 5am here now....yawn

Incline DB press (Hammer grip) 4 sets
Incline Flys 4 sets
Flat Db press (pronating hands) 4 sets
Machine flys 4 sets

Cardio running in woods about 50 mins.

njflex · « **Reply #6903 on:** April 20, 2015, 08:12:21 PM »

chest
fdb press 50 warmed x15..65x12/80x10/85x8/75x10
decline x4
inc flyes 50 lb db,,x3x10
guilotine press x3 135-185,,12/10/6
cable crossovers x2 with decline pushups

tris
pushdowns x4
skull crushers pre made bar,,60/70/80
dip machine x3 190-210 sets 12-10
single arm arm pushdowns angled x2x12

abs

Donny · « **Reply #6904 on:** April 20, 2015, 08:24:00 PM »

Quote from: njflex on April 20, 2015, 08:12:21 PM

chest
fdb press 50 warmed x15..65x12/80x10/85x8/75x10
decline x4
inc flyes 50 lb db,,x3x10
guilotine press x3 135-185,,12/10/6
cable crossovers x2 with decline pushups

tris
pushdowns x4
skull crushers pre made bar,,60/70/80
dip machine x3 190-210 sets 12-10
single arm arm pushdowns angled x2x12

abs

press to neck..nice

njflex · « **Reply #6905 on:** April 20, 2015, 08:28:33 PM »

Quote from: Donny on April 20, 2015, 08:24:00 PM

press to neck..nice

been mixing it in,,

Donny · « **Reply #6906 on:** April 22, 2015, 07:33:22 AM »

Back today..

wide grip chins 4 sets
close grip v bar pulldowns 4 sets
seated wide grip cable rows 4 sets
BB Pullovers 3 sets

seated calf raises 5 sets, incline sit ups 3x30. cardio cycle on mountain bike.

njflex · « **Reply #6907 on:** April 22, 2015, 07:56:52 AM »

WAS OFF LAST NIGHT,,NICE DINNER GROUND TURKEY TACOS/FEW GLASSES WHITE SANGRIA FRUIT CUT UP IN IT

..LONG WALK WIFE/KIDS..

Donny · « **Reply #6908 on:** April 22, 2015, 08:06:30 AM »

Quote from: njflex on April 22, 2015, 07:56:52 AM

WAS OFF LAST NIGHT,,NICE DINNER GROUND TURKEY TACOS/FEW GLASSES WHITE SANGRIA FRUIT CUT UP IN IT ..LONG WALK WIFE/KIDS..

sounds great..

njflex · « **Reply #6909 on:** April 22, 2015, 08:38:51 AM »

Quote from: Donny on April 22, 2015, 08:06:30 AM

sounds great..

IT WAS..

...

njflex · « **Reply #6910 on:** April 22, 2015, 07:44:39 PM »

chins 2 inner/2 outer
t bar rows 2 45's/2 and 25/3/3 and 25...12/10/10/10
low pulley rows 180/190/200
reverse grip narrow pulldowns x3
rope pulls to face seated x3

weighted hypers x3

traps
shrugs x4 185-315 20/15/12/10
2 set dbells to sides 80/90 's

calves 6 sets standing calf raise 200x15/220x12/240x12..200x12.180x15.160x20

abs

Donny · « **Reply #6911 on:** April 23, 2015, 07:54:08 PM »

Quote from: njflex on April 22, 2015, 07:44:39 PM

chins 2 inner/2 outer
t bar rows 2 45's/2 and 25/3/3 and 25...12/10/10/10
low pulley rows 180/190/200
reverse grip narrow pulldowns x3
rope pulls to face seated x3

weighted hypers x3

traps
shrugs x4 185-315 20/15/12/10
2 set dbells to sides 80/90 's

calves 6 sets standing calf raise 200x15/220x12/240x12..200x12.180x15.160x20

abs

nice one big Stevo... i have been up to my eyes in it and never worked out last night.. today i will train Delts and arms.

njflex · « **Reply #6912 on:** April 23, 2015, 08:30:07 PM »

delts

behind neck press x4
side lateral machine x4 last set drop x3
cable single arm rear delt raise x3
upright rows curl bar x3
arnold twist press db x2

bis
curls 65/85/105/95
seated curl machine single arm at time x3
cable curl single arm x3
hammers x2

forearms
behind back reverse wrist curls x3
cable wrist curls x3

Donny · « **Reply #6913 on:** April 24, 2015, 03:43:49 AM »

Thank God i´m off this weekend...was a long week.. i am f*cked..

Delts/Arms

Tri set ..

Neider press 4 sets
DB side raises 4 sets
Rear Delt machine 4 sets

Bradford press 4 sets

Incline ez bar extensions 5 sets
BB strict curls 5 sets

That was all i did for arms today. just 5 hard sets per ex.

Donny · « **Reply #6914 on:** April 25, 2015, 06:34:02 AM »

pissing down with rain today.. when i´m off work...

never mind. if not too heavy later will go running.

njflex · « **Reply #6915 on:** April 25, 2015, 07:26:17 AM »

early a.m. leg workout ,cold morning 38 degrees,stretched out to loosen quads/hams

started extensions..175.....190/220/235/250..sets 12
squats...225x12/275x10/315x10/365 x10,,felt heavish
lying leg press sled..180/200/220 sets 10
stair lunges up/down/up/down x2

hams
stiff legged very slow/stretch reps...135/195/215/235
lying curls 140-155

calves
5 sets leg press toe stretch/flex..

Donny · « **Reply #6916 on:** April 25, 2015, 10:36:04 AM »

Quote from: njflex on April 25, 2015, 07:26:17 AM

early a.m. leg workout ,cold morning 38 degrees,stretched out to loosen quads/hams

started extensions..175.....190/220/235/250..sets 12
squats...225x12/275x10/315x10/365 x10,,felt heavish
lying leg press sled..180/200/220 sets 10
stair lunges up/down/up/down x2

hams
stiff legged very slow/stretch reps...135/195/215/235
lying curls 140-155

calves
5 sets leg press toe stretch/flex..

I will try these Stair lunges on leg day.. probably won´t be able to sit on the pot the next Day..

lunges really spank my Whole lower body. I like step ups. They work too.

oldtimer1 · « **Reply #6917 on:** April 25, 2015, 04:03:33 PM »

Did back today. No warm ups listed. Did one set to failure in general.

Power cleans 3 x 3 after those three sets I did 1 x 1.
Deadlifts 1 x 8 (Used double over hand grip with straps.)

Pullups 1 x max
Low V handle seated cable rows 1 x 14
Dumbbell one arm row with knee on bench 1 x 15
Reverse grip pulldown 1 x 12
inverted body weight rows 1 x 8 ( I was so shot I failed at

Stiff leg deadlifts off a block 1 x 8
Hyper extensions holding a 25lbs plate behind my head on old school horizontal hyper bench 1 x 17

weighted floor crunches 1 x 55

Donny · « **Reply #6918 on:** April 26, 2015, 03:16:59 AM »

well it´s a quite Day today at the Ponderosa

.. will take a trip into the old town here for a look around and visit a cafe. Talking of the Ponderosa remember Bonanza as a kid. Remember my old man used to say as we pulled up at home in the car, Back to the Ponderosa...

Donny · « **Reply #6919 on:** April 26, 2015, 09:10:49 AM »

Just realized Friday is a Bank holiday in Germany .. the 1st of May... cool. long weekend if not working

That means your son in law will be off too Jay. Might take a Drive to my Big Bro in Frankfurt..mind you when we get together we hit the town...

Primemuscle · « **Reply #6920 on:** April 26, 2015, 09:07:21 PM »

Quote from: Donny on April 26, 2015, 09:10:49 AM

Just realized Friday is a Bank holiday in Germany .. the 1st of May... cool. long weekend if not working That means your son in law will be off too Jay. Might take a Drive to my Big Bro in Frankfurt..mind you when we get together we hit the town...

I'm not sure he will be off. He's presently in Dayton OH teaching a class and lecturing.

Donny · « **Reply #6921 on:** April 28, 2015, 06:31:37 AM »

Chest Today..

Decline Bench press (DB) 4 sets
Decline Flyes 4 sets
Incline BB press 4 sets
Incline Flyes 4 sets

Decline DB press i have not done in a while and Decline Flyes were good too.
Cardio: will go later tonight for a trail run through the wood. About 45 mins and at home some abs.

njflex · « **Reply #6922 on:** April 28, 2015, 06:59:28 AM »

CHEST/TRI/ABS

FDB PRESS,,60/70/80/85..12/10/10/8
DECLINE PRESS X3
INC FLYES 45/50/55 10/10/9 OR 10

GUILOTINE PRESS X3 135-185
PECK DECK X3

TRIS SUPERSETS

SKULL CRUSHERS PREMADE CURL BAR WITH ROPE PUSHDOWNS X3

REVERSE GRIP PUSHDOWNS STRAIGHT BAR WITH CABLE KICK BACKS

FINSHED V BAR I HOLD HANDS CLOSE TO TOP PART X3

ABS

Donny · « **Reply #6923 on:** April 29, 2015, 07:50:30 AM »

Legs.. warm up 20 mins stationary Bike

Front squats 4 sets
Leg press 4 sets
seated leg curls 4 sets
DB stiff legged Deadlifts 4 sets
seated calf raises 5 sets

Crunches SS leg Raises 3 sets. did straight sets Today

oldtimer1 · « **Reply #6924 on:** April 29, 2015, 03:49:34 PM »

Ran 3.3 miles on an off lifting day. I have to lose 10 pounds. I wonder if it's the beer I drink that's contributing?

Finally had an incredible nice day after a rough winter in NJ. It was 72F and breezy. Ran a desolate abandoned rail road trail through the woods. Saw a girl running toward me. She looked a little scared but smiled as I ran by. I know it's scary being in the middle of no where and seeing another person on the trail.

On a different note since supplements are not regulated in the US does anyone really believe whey isolate is practically lactose free like many put on the label? I react pretty badly to lactose. I was looking if my memory serves me Isopure whey isolate and it says on the container lactose free. I'd like to get a container but I don't know if risking explosive runs are worth it.