The Mature thread

[Donny]

NICE LIFTING /MOVEMENTS

i like to now and again put a new exercise in or change it slightly, hence the static holds.. remember doing them years ago. Used to do them a lot in PT in the Military.. they hurt were enough at the end after Deep squats and Front squats.

[chaos]

Anyone ever try paused squats?

[Donny]

Anyone ever try paused squats?

what do you feel are the adventages in them ? Slightly different to static holds with less of a "pause" in the lower position.

[Donny]

so tomorrow is Fathers Day here .. have it off but work early Friday... Itīs traditional here to get drunk and a lot of Fathers have a fest on the streets.

[chaos]

what do you feel are the adventages in them ? Slightly different to static holds with less of a "pause" in the lower position.

I do them with a wide stance and essentially sit on my heels for a 1 second pause. Biggest advantage imo is the stretch in the muscles, tendons, joints....entire leg gets stretched, ankle to hip. Plus it helps build explosiveness out of the hole for regular squats.

[Donny]

I do them with a wide stance and essentially sit on my heels for a 1 second pause. Biggest advantage imo is the stretch in the muscles, tendons, joints....entire leg gets stretched, ankle to hip. Plus it helps build explosiveness out of the hole for regular squats.

i agree flexibility is important .. do you use a heel raise?

[DroppingPlates]

Anyone ever try paused squats?

Only with a second hold at the bottom, or do you mean much longer?

[Primemuscle]

so tomorrow is Fathers Day here .. have it off but work early Friday... Itīs traditional here to get drunk and a lot of Fathers have a fest on the streets.

You gotta love living in Germany where every occasion calls for a fest and some beer. I'm not sure about the drunk part though. In my experience, drunkenness ruins these occasions. I prefer being only a little tipsy and relaxed....I'm already fairly uninhibited.

[chaos]

i agree flexibility is important .. do you use a heel raise?

No heel raise, Chuck Taylors or barefoot.

Only with a second hold at the bottom, or do you mean much longer?

I've tried upwards of 5 seconds, I don't think there is any benefit, I count "one thousand one" at the bottom.

[DroppingPlates]

I've tried upwards of 5 seconds, I don't think there is any benefit, I count "one thousand one" at the bottom.

I've recently read about weighted stretches, not between reps but between sets. There are signs that this might be beneficlal for both strength and hypertrophy.

"The athletes began with a weight they could lift 12-15 times until failure. However, instead of resting between sets, they let the weight from the leg press stretch their calves for 30 seconds. They repeated this process three times, dropping the weight after each stretch.

After 5 weeks we found that the stretching group doubled the muscle gains of the non-stretching group!"

http://www.bodybuilding.com/fun/ask-the-muscle-prof-what-technique-produces-craziest-growth.html

[chaos]

I've recently read about weighted stretches, not between reps but between sets. There are signs that this might be beneficlal for both strength and hypertrophy.

"The athletes began with a weight they could lift 12-15 times until failure. However, instead of resting between sets, they let the weight from the leg press stretch their calves for 30 seconds. They repeated this process three times, dropping the weight after each stretch.

After 5 weeks we found that the stretching group doubled the muscle gains of the non-stretching group!"

http://www.bodybuilding.com/fun/ask-the-muscle-prof-what-technique-produces-craziest-growth.html

Interesting. I just stumbled on this with paused squats but I may give it a go with other body parts now.

[DroppingPlates]

Interesting. I just stumbled on this with paused squats but I may give it a go with other body parts now.

A 30 sec weighted stretch in between squats is prob a bit too much (read: knees ), but this version might be a nice one as outlined in this recent T-nation article. I give it a try next time!

[njflex]

back
front pulldowns x4 after warm ups.....used narrow bar 'looks like bike handle bar curved'hits the mid/outer section lats nice/rhomboids too..
t bar row lying on pad elevated version.2 plates/2 plates and change/2 plates and 25
low pulley row cable under hand grip small curl bar version x3 165/180/180 squeezed these
behind neck pulldowns x3
cable standing rope pulls/stretch to waist x3

weighted hypers x3

shrugs
225/275/315/315 supersetted with 45 lb plate per hand and behind back

calves standing calf raise x5

abs

[Primemuscle]

Tomorrow afternoon I am having a steroid injected into my spine in hopes that it will relieve the sciatica I suffer from. During the pre-visit the doctor complimented me on being in great physical condition. He said he wished all his patients were as fit as I am because it would help them resolve some of their pain issues. Not sure what he means since I have a compressed spine even though I am fit.

[Donny]

Arm workout Today...

Incline DB curls SS Incline ez bar extensions 3x10
Close grip Chins (Weighted) SS Parallel Bar Dips 3x10
Cable Concentration curls SS Cable Kickbacks 3x15

Standing Calf raises smith machine 5 sets, Crunches SS Leg raises (both on floor mat) Cardio 45 mins stationary bike Hill programme 

[njflex]

day behind delt day..

hammer shoulder press machine x5

run the rack side laterals x2 30/25/20/15 dbls....these hurt

rope pulls x4 to face

db upright rows x3 30/35/40's


bis

barbell curls...65/85/105/105

db inclines curls..30/25/40

2 sets cable single arm curls

2 sets scott curl machine

forarms
cable wrist curls x2

 behind back barbell reverse underhand   wrist curls x3

curl bar reverse curls x3

[The Scott]

Have not lifted in a while now...Dammit!  Doctor's orders so I will do as asked before I have to do as told.

Continue on lads!   

[DroppingPlates]

Have not lifted in a while now...Dammit!  Doctor's orders so I will do as asked before I have to do as told.

Continue on lads!   

You need a better doctor

[The Scott]

You need a better doctor

I have been through several.  Two of my current physicians are department heads.  Don't know if that just means no one else in the department would have me...

I trained hard for a while and then...Dammit!  I'll be back at it as soon as I can. Not lifting tends to make me grumpier and it doubtless shows in the real world and here. 

[DroppingPlates]

I have been through several.  Two of my current physicians are department heads.  Don't know if that just means no one else in the department would have me...

I trained hard for a while and then...Dammit!  I'll be back at it as soon as I can. Not lifting tends to make me grumpier and it doubtless shows in the real world and here.  

Can you outline your medical condition in short? I've missed that part.

It's always frustrating when you can't do what you love to do, whether it's eating, sleeping, fucking or lifting  

[SF1900]

Tomorrow is back day. I will use all machines. 

Lat pulldowns



Rows



Low Row



Close grip lat pulldown



t-bar rows

[Donny]

I have been through several.  Two of my current physicians are department heads.  Don't know if that just means no one else in the department would have me...

I trained hard for a while and then...Dammit!  I'll be back at it as soon as I can. Not lifting tends to make me grumpier and it doubtless shows in the real world and here. 

donīt worry Scotty just get back to good health first...

[Primemuscle]

Update

The steroid shots went extraordinarily well. Although discharge instructions prohibited visiting the gym afterward. Only time will tell whether this is successful with regards to my numb right foot.

I am considering the various workout routines, some of which you all suggested, that will work best for me to get back at it. After last week's fiasco, I've decided the 5 day routine I was doing before is not the best for someone who is starting over after a long layoff. Three days a week, doing a full body work out seems like a plan right now.

Did you know that someone who is 5'9" tall and weighs 185 lbs. has a BMI that is considered to be obese? Here I thought I was fit as a fiddle and it turns out that I am obese. Who knew? There must be some flaw in this formula.

[DroppingPlates]

Tomorrow is back day. I will use all machines. 

[Donny]

well Today i will not train. maybe later mong out and watch a couple of good old 50s or 60s films. Love the old school Actors...