The Mature thread

[Donny]

Sorry to hear it Steve. I think getting heat to the area is good and also deep tissue massage . Stretching too I am told ..never had this myself. Getting heat to it will increase blood flow..and massage .

[Primemuscle]

Just a quickie.  I was really hoping to be posting from my laptop. I got it today and I can't get Internet working even though it says its connected to my wireless modem. Will have to get it looked at by someone locally. :-(

I am no computer wiz, but this is one of those times when I wish I lived closer to you. My instincts and computer experience suggests that this is just an easily worked through glitch. I would like nothing better than to fix it for you, but to do that I would have to be there fooling around with your laptop.

[Donny]

shoulders Today:
warm up: i did a small bodyweight circuit...
Burpees 1 minute
boxing bag 1 minute(really warms the shoulders)
Full sit ups 1 minute
I did this circuit 3 times.

9minutes hard work.

Tri set:
Seated Bent over laterals 4x12
Seated side raises 4x12
Seated Dumbbell press 4x10+

I finished off with Dumbbell shrugs 3x15

my shoulders were fried after this. Working at a fast pace.

[Donny]

Be yourself...be all YOU can be...

[Donny]

so today is a rest day but i am already thinking about my arm workout tomorrow. I think i will include seated Barbell curls which you do not see often. I agree with the video when he talks of the PRIMARY mover in the exercise. always be a thinking trainer...

[njflex]

so today is a rest day but i am already thinking about my arm workout tomorrow. I think i will include seated Barbell curls which you do not see often. I agree with the video when he talks of the PRIMARY mover in the exercise. always be a thinking trainer...

I'VE DONE EM,,,

[Donny]

I'VE DONE EM,,,

what was your opinion of them?

[funk51]

I'VE DONE EM,,,

try the seated  swingbell version for a greater range of motion and better concentration. these were a reg park favorite.

[Donny]

Thanks Funky Bro...i will infact..

[Donny]

so now i will drive home. My arm workout will be today a superset workout of close grip chins and parallel bar dips for 5 sets each. my normal workout i will not have time to do...still i will get the job done. sometimes you got to adapt to the circumstances..

[Donny]

this morning i felt a bit rough as i drunk a few cold Warsteiner Beers last night. Just felt the urge so they went down smooth used to call it "Wobbly" in the Army because it does blow your head off... so this morning i was out running with my friend and we run past the new Gym which has opend near me. we were nearly finished our run so we just popped in the Gym for a look. cut a long story short i ended up doing my leg workout in there ..LOL.

I started with some abs. i did 3x 15 rope crunches and 3x30 leg raises.

I did leg extension 3x15 superset with
seated leg press 3x15

Seated leg curls 3x15 superset with
hyperextensions on a 45% bench 3x15
this superset really hit my Hams in a positive way.

calf raises i did on the seated leg press machine 5x15-20 (just going to failure and i lost count)

[njflex]

did legs no squatting trying to keep weight of neck,,some pain/numbness still but a bit better,advil,heat,patches ,,went to gym with some vigor

quads leg pressed was comfortable worked up to 7 plates after 4 sets leading up to and dropped to 5 plates for extra 10 after hiiting 8 reps with 7,,
walking lunges 3 x 40lbs dbells,,
extensions x4 worked up to 250 all 12 rep sets
hams did seated situp leg curls x4
seated calf raise x4

so all in all close to my usual not quite but ok..

then i spent around 45 minutes doing
side laterals  x2
front raise x2
tri cep pushdowns x2
dip tri machine x2
ab machine x3
roman chair x3
just for pump all around...

now chest is weird i guess all back and shoulder get pressed together i feel off just off
cable crossovers x3 but l/s feels off mechanically
chest press x3 seated just struggle to get going l/s
seated hammer lower press 1 plate per side single arm is all i could do i usually do 3 plates per side together so i'm weak pressing

no back work just stretched so maybe back and shoulder and chest pressing is going to be the test ,,i'll live ,,,i;m going to do do total body workouts till i recover it could be a week or weeks who knows,,haven't ruled out 'dr' 'donny'....

2 pics ,,,my upper body felt flattish less pumped looking feel small,,abs ripped tho,,,

[Donny]

did legs no squatting trying to keep weight of neck,,some pain/numbness still but a bit better,advil,heat,patches ,,went to gym with some vigor

quads leg pressed was comfortable worked up to 7 plates after 4 sets leading up to and dropped to 5 plates for extra 10 after hiiting 8 reps with 7,,
walking lunges 3 x 40lbs dbells,,
extensions x4 worked up to 250 all 12 rep sets
hams did seated situp leg curls x4
seated calf raise x4

so all in all close to my usual not quite but ok..

then i spent around 45 minutes doing
side laterals  x2
front raise x2
tri cep pushdowns x2
dip tri machine x2
ab machine x3
roman chair x3
just for pump all around...

now chest is weird i guess all back and shoulder get pressed together i feel off just off
cable crossovers x3 but l/s feels off mechanically
chest press x3 seated just struggle to get going l/s
seated hammer lower press 1 plate per side single arm is all i could do i usually do 3 plates per side together so i'm weak pressing

no back work just stretched so maybe back and shoulder and chest pressing is going to be the test ,,i'll live ,,,i;m going to do do total body workouts till i recover it could be a week or weeks who knows,,haven't ruled out 'dr' 'donny'....

2 pics ,,,my upper body felt flattish less pumped looking feel small,,abs ripped tho,,,

LOL @ dr donny...wish i had the brains. Good to see you are back into some training Steve. Just do what you can and donīt rush things. You will not shrink in 2 weeks infact the rest will do you good. Good idea to just do a few main exercises that cause no pain and help with blood flow. Itīs hard but better to be careful than to carry an injury for weeks or even Months. Today i will go for a cycle. itīs really an icy wind but the there is some sun too.

[Donny]

That was cold on my bike...i just hope in May itīs warm for my Birthday so i can have a Barbecue... i hate Sundays i am bored...

[Primemuscle]

That was cold on my bike...i just hope in May itīs warm for my Birthday so i can have a Barbecue... i hate Sundays i am bored...

Are you a so called type A personality? Why do Sundays bore you? Like you posted to njflex, an occasional break can be a good thing.

Incidentally, the weather in Oregon has turned unseasonably cold in the past week. I am hoping to over seed my lawn to get it nice and lush for summer. Can't do that until the daytime temperatures consistently reach 60°. At this point that looks like it is almost a month out.

I am routinely doing stretches and core building exercises to help with the degenerative disk caused sciatica. It is gradually getting better. Also, I am back on testosterone cypionate to treat really low total testosterone levels, which recent labs indicated were at 200. I doubt a 200mg injection every other week will make much difference, but we'll see. I also started taking Welbutrin XL again, using up an old prescription to see if it helps with what I suspect is depression. I am still sleeping far too many hours each night. Maybe these meds take awhile to have a positive effect.

Enjoy your Sunday. Try relaxing.

[Donny]

Are you a so called type A personality? Why do Sundays bore you? Like you posted to njflex, an occasional break can be a good thing.

Incidentally, the weather in Oregon has turned unseasonably cold in the past week. I am hoping to over seed my lawn to get it nice and lush for summer. Can't do that until the daytime temperatures consistently reach 60°. At this point that looks like it is almost a month out.

I am routinely doing stretches and core building exercises to help with the degenerative disk caused sciatica. It is gradually getting better. Also, I am back on testosterone cypionate to treat really low total testosterone levels, which recent labs indicated were at 200. I doubt a 200mg injection every other week will make much difference, but we'll see. I also started taking Welbutrin XL again, using up an old prescription to see if it helps with what I suspect is depression. I am still sleeping far too many hours each night. Maybe these meds take awhile to have a positive effect.

Enjoy your Sunday. Try relaxing.

not sure what you mean by a type A personality prime..but it made me smile. I do find bike riding relaxing. Hope you feel better soon and get your sleeping pattern back.

[Donny]

Today i will train Chest.
10 minutes jumping rope and 3x30 v-sit ups.

Flat chest Flyes 3x10-15 superset with
dumbbell Bench press 3x10

Incline flyes 3x10-15 with
Incline dumbbell bench press 3x10

finish off with 2 sets of maximum push ups.

After my workout i will go for a run. Depending on the weather.

[Donny]

Just did a great run in the woods.. a bit fresh but was ok

[Primemuscle]

not sure what you mean by a type A personality prime..but it made me smile. I do find bike riding relaxing. Hope you feel better soon and get your sleeping pattern back.

You always seem to be busy, whether physically or mentally. You mentioned that you were bored because it was Sunday, suggesting to me that if you are not active you get bored. These features are common in people with type A personalities. Type A personalities often find it difficult to relax. Fortunately, you seem like a genuinely nice person. Many type A folks are total jerks.

Type A

The theory describes a Type A individual as ambitious, rigidly organized, highly status conscious, can be sensitive, care for other people, are truthful, impatient, always try to help others, take on more than they can handle, want other people to get to the point, proactive, and obsessed with time management. People with Type A personalities are often high-achieving "workaholics" who multi-task, push themselves with deadlines, and hate both delays and ambivalence.

In his 1996 book, Type A Behavior: Its Diagnosis and Treatment, Friedman suggests that Type A behavior is expressed in three major symptoms: free-floating hostility, which can be triggered by even minor incidents; time urgency and impatience, which causes irritation and exasperation usually described as being "short-fused"; and a competitive drive, which causes stress and an achievement-driven mentality. The first of these symptoms is believed to be covert and therefore less observable, while the other two are more overt.

Type B

The theory describes Type B individuals as a contrast to those with Type A personalities. People with Type B personality by definition generally live at a lower stress level and typically work steadily, enjoying achievement but not becoming stressed when they are not achieved. When faced with competition, they do not mind losing and either enjoy the game or back down. They may be creative and enjoy exploring ideas and concepts. They are often reflective, thinking about the outer and inner worlds. Furthermore, Type B personalities may have a poor sense of time schedule and can be predominantly right-brained thinkers.

Understand that this is just one definition of type A and type B personalities. It would be unusual for someone to have all the features of just one personality type. Most of us are a combination of the two. Also people change over time. I was more of a type A personality when I was younger then I am today.

[Donny]

thanks for that prime.. i do relax sometimes...lol i think i am a bit of A+B...

[Primemuscle]

thanks for that prime.. i do relax sometimes...lol i think i am a bit of A+B...

So am I a bit of A and a bit of B. I am right brained for example. However, I am incredibly impatient. Often when I relax, I feel like I am being a slouch. Also, I am always thinking about the things I should be doing. Active relaxation works best for me; like when I take the puppies to the dog park to play. They play while I walk the perimeter of the park. I find this really relaxing.

Incidentally, you do know that one of the causes of colitis is stress.

[Primemuscle]

I just got home from the gym. The weather was nice this morning, so I put on shorts as opposed to slacks. I don't know why, but this inspired me to get my butt to the gym for a workout.

I started with 20 minutes of cardio. Then I hit the complete Nautilus circuit. I did one set of 12 reps on each piece of equipment. The gym has a lot of Nautilus equipment. There are at least 2 machines for each body part and sometimes 3. After working every body part using wimpy weight levels for me, I did some stretches on the Precor stretch machine. I mainly stretched hamstrings, lower back, upper back and shoulders, which is about half the stretches outlined on the machine. The last thing I did was hit the free weight area for a forearm and neck work out. There are a couple of reasons why I kept the resistance light; one is that I didn't want to do anything that might aggravate my sciatica and the other is because it has been quite awhile since I done any resistance training and I didn't want to make myself so sore that it would cast a negative shadow on my next workout.

I plan to go back tomorrow to do cardio and core building exercises and stretches. Then I will hit the sauna hot tub and looking at my much to white legs a few minutes in the speed tanning bed.

I had no idea what I was going to do when I went to the gym today. I feel like I did pretty good, all things considered. Enough with this sciatica and depression nonsense I have been posting about. Who knows, maybe the Testosterone Cypionate finally kicked in today.

At this moment I am finishing a glass of mango and banana juice from Naked.  Their drinks are all natural smoothies with no added sweeteners. -Pretty healthy stuff, in my opinion, but also expensive with a fairly short shelf life.

[njflex]

did chest still no lay down pressing no power at all really tight like someone pushing weight down on me and i can't push back,can't do 1 friggin dip
i did tho..
seated chest press stack type a bit more weight than last wk
hammer sit up lower machine lower pec still 1 plate per side  ,usually finish with 3 per side oh well
cables upper and lower can see in mirror shoulder off kilt a bit....still got pump

tris
pushdowns
seated overhead extension machine
cable kickbacks
dip machine seated all in all ok...

abs''
pic better pump,,,

[Donny]

Jay,steve.. great to see you are getting your workouts in. A few exercises and stretches will keep you limber. well today Back...

warm up, dumbbell swings 1x30
               Burpees 1x30
               crunches 3x max.

Parallel chins 4xmax
Bent over Barbell rows 4x6-10
Deadlifts 4x6-10
Dumbbell pullovers 3x15

standing calf raises one legged bodyweight 5x max per leg.

I just did straight sets today just for a change.

[wild willie]

whole body workout:


incline db press  3 sets
smith machine squats  3 sets
db rows  3 sets
side laterals  3 sets
hammer curls  3 sets
machine dips  3 sets
seated calf raises 3 sets