The Mature thread

[Donny]

today is leg day,,,enjoying cup of black italian roast cofee 1 splenda,eggbeaters with red/yell/green/peppers with potatoes and low fat shredded cheese and 2 slices whole grain with flax and oats bread with natural peanut butter,,,i'm kinda in breakfast heaven  .

sounds great.. your diet and discipline amaze me..great physique and you are always very polite and act like a Gentleman.

[njflex]

sounds great.. your diet and discipline amaze me..great physique and you are always very polite and act like a Gentleman.

thanks man just trying to contribute,little insight into my daily life plan in regard to fitness/training,you really box urself in if u say you'bodybuild'cause stage bodybuilding is temporary stage look that unless your teenager and could eat whatever u want and have abs is not feasible,to maintain 8-10 bodyfat yr round and not compete but have build above and beyond the normal person/normal trained person takes discipline,commitment,design,plan that is carried out not 24/7 cause that's limiting life but enough structure to maintain your achieved goal,,,have to drink wine  ,,,,

[Donny]

thanks man just trying to contribute,little insight into my daily life plan in regard to fitness/training,you really box urself in if u say you'bodybuild'cause stage bodybuilding is temporary stage look that unless your teenager and could eat whatever u want and have abs is not feasible,to maintain 8-10 bodyfat yr round and not compete but have build above and beyond the normal person/normal trained person takes discipline,commitment,design,plan that is carried out not 24/7 cause that's limiting life but enough structure to maintain your achieved goal,,,have to drink wine  ,,,,

a little bit of Wine is OK ... ENJOY

[wild willie]

a nice fast compact workout njflex...tri-sets are perfect for the shoulders. I do not think you need to hammer the shoulders with massive weights, they get a good workout with dips and other exercises. laterals i like to hit on average about 12 reps and really work the delts.

X2!

[Donny]

How are you Willie?

[AVBG]

"I just can't get out of the gym workout"

Abs/traps/rear delts

4 sets incline crunches x20 reps
4 sets leg raises x20 reps

4 sets BB shrugs 135-225lb 1/2 pyramid (16-8 reps)
4 sets BB upright rows (narrow grip) 135lbs x10 reps

4 sets db rear delt raises 32lb x10 reps

30mins recumbent bike steady state cardio (listening to Joe Rogan's Shiny Happy Jihad)

[njflex]

leg day and i rolled out a tough one today partner is going skiing tommorrow he 's high after this workout it was tough,,,
extensions the stack goes to 295 we did 4 sets 12 reps and hit 270 final set
leg press we worked 'hi reps to low' started 5 platesx15,6 platesx12,6.5 plates x10,7 x8
did hack squat opposite' low reps to hi' this was brutal,,5.5 plates x10,4.5 x12,3.5 x15,2.5 x20
walking dumbell lunges 15 steps per leg 50 lb's dumbell's

hams
stiff legged deadlifts 135 x12,185x10.235 x10.255 x10

calves
leg press 3 plates x15,3.5 x12,4 plates x12
standing calf raise toes pointed in 3x12

[Donny]

Nj...that is pure intensity.....I hate writing from my phone ...

[njflex]

Nj...that is pure intensity.....I hate writing from my phone ...

lol,,,,donny it was painful the pump ,,the weights/reps used was crazy,, i mean people max out for 6/8 reps what i did for 20 on the last set after moving the big weight sets 1st,,

[Donny]

You  are a very intense trainer nj...motivates me to read you and  AVBG 's workouts...

[njflex]

You  are a very intense trainer nj...motivates me to read you and  AVBG 's workouts...

thanxs donny,,,really,,,saw my old diet guru who dieted me for show's he compete's as a pro master's class looks great for 50 plus,,,he was there and shook his head that i'm still doing this shit 'clean no less 'weight/intensity,,,

[AVBG]

Thanks D! As I said before, I get plenty of motivation and ideas from seeing what you guys do!

[Donny]

Tonight i will go for short but fast run and i will do some Ab training. Last night when i was out it snowed a bit..nothing that bothers me. However the paths are clear. As i run i think about things and i will plan my Monday workout in my head. my Abs will be hit when i am finished running as i feel the exercises better because my waist and lower back have been used quite hard to stabilize my torso when running..the direct Ab training is just the icing on the cake.. ..the best Abs in the world like Frank Zane,serge nubret,bill pearl(great waist for a big guy) were built with high reps. i have never enjoyed weighted Ab training, using my mind to work the muscles rather than external poundages...actually great teqniques for Abs are Isotension,Peak contraction...even Giant sets work great for Abs

[Donny]

A book i got some years ago but it gave me some great ideas...

[Donny]

anyone know if Karen is still with us??

[njflex]

usually sun off have dinner mon so chest /tri done ..

incl db warmup 50's,,then 60 x12,70x10,80x8
hammer flat press 2 plates x10.2 plates and 10 x10,2 sets 2plates and 25 per x8-10
flat dumbell with a twist ,,,turn palms to face each other at top end of movement,,,60x10,70x8,75x8
cable crossovers x3 12 rep sets
finished smith gironda bench to neck x2 x12 reps

tris
pushdowns x3 all 10-12 rep sets
tri dip machine x3 10-12
overhead extensions using v bar x3 10-12
kickbacks holding ball on cable x3 12 rep sets

abs

[Donny]

I am scared to Do gironda press to neck because of my shoulder...Great  workout nj Bro

[Donny]

Tomorrow i will blast my chest ...High intensity ... 

[AVBG]

Delts

3 sets reverse lateral raises (starting position arms above head, wrists supinated {Sergio myth pose} end position arms open {crucifix pose}) 5lbs db x 15 reps

4 sets lateral raise (1/2 pyramid) 15-40lb x 15-8 reps

4 sets seated db press 50lbs x 12 reps

4 sets military press 185lbs x 8 reps

30 min cardio - 15 min recumbent bike steady state/ 15 min HIT recumbent bike 1 min full pace: 1 min coast

[Donny]

how do you find these AVBG, have you had good results?

[AVBG]

how do you find these AVBG, have you had good results?

That's the fuckers! I was taught that exercise as a pre-exhaust movement by Justin Wessels (Australia's best ever amateur - unbeaten on Aussie shores and perennial NABBA UNIVERSE top 5 finalist) .. I like the continuous tension aspect of the exercise, happy with the results thus far)

[Donny]

Great picture Alex... it´s 21.35 here in germany..man i´m going to hit chest tomorrow ! It´s Sunday night here now.

[booty]

I am having issues with my laptop guys. It won't load and is stuck at please wait so am using my iPhone. Trained bis and tris today and will go for a brisk walk in a little bit once the sun is lower in the sky.

[Donny]

I am having issues with my laptop guys. It won't load and is stuck at please wait so am using my iPhone. Trained bis and tris today and will go for a brisk walk in a little bit once the sun is lower in the sky.

Good too see you back.. yeah i hate writing from my phone but i do when i´m out and about..

[Donny]

so today is Chest:
warm up jump rope
Abs: Incline sit ups 3x20-30
Incline knee raises  3x20-30

Pre-Exhaust supersets:
flat db flys 3x10 with
Flat DB Press 3x10
Incline DB flys 3x10
incline DB press 3x10
2x max push ups 1 set close hand and 1x set wide hand (if i have the strength because this will work me hard)
later on tonight i will due to heavy rain go to the local swimming baths and do some lengths. My Breast stroke is very good..