The Mature thread

[Donny]

Chest today :
10 mins warm up on Ex Bike
Decline Barbell Press 4x8
Flat bench flyes 4x12
incline DB press 4x10
1x max push ups

did a workout in the Gym today and enjoyed the Decline presses.

[njflex]

chest
fdb and inc dbell able to do 35/40's and arm is not bouncing or shaling like few wks ago,,,,amazing how chest laying down got so affected..
db flyes 25's lol,,,
crossovers
lower chest press
still cannot do dips and pushups are improving half range motion 6 reps/8

tris
triset extension machine/seated tri dip machine/rope pulldowns x3 10reps each

abs
pump is getting back in left side each workout,,,i still feel very deflated ,in mirror,,this one took a toll on me on a vanity standpoint,haven't been much into posting here at get big in general,,feel like a keyboard warrior who come's here for fun and has no build to speak of....

[Primemuscle]

chest
fdb and inc dbell able to do 35/40's and arm is not bouncing or shaling like few wks ago,,,,amazing how chest laying down got so affected..
db flyes 25's lol,,,
crossovers
lower chest press
still cannot do dips and pushups are improving half range motion 6 reps/8

tris
triset extension machine/seated tri dip machine/rope pulldowns x3 10reps each

abs
pump is getting back in left side each workout,,,i still feel very deflated ,in mirror,,this one took a toll on me on a vanity standpoint,haven't been much into posting here at get big in general,,feel like a keyboard warrior who come's here for fun and has no build to speak of....

After a much too long hiatus from the gym, I am easing back into it very slowly. I thought this made sense. I did not want to overdo it and end up in pain, or worse with injuries. My question is am I being a wuss? Should I be more aggressive about my reentry to bodybuilding and a regular exercise routine? Young men have a lifetime ahead of them to become the fit and muscular men they desire to become. Older men like me have an undetermined time to realize their goals. Should we push harder or should we accept our fate?

[Donny]

Today i never had a chance to train. Itīs got warm over the last few days and we had so many new Gym members i have not stopped all day. Itīs crazy training people all day and not having time to train yourself 

[Donny]

After a much too long hiatus from the gym, I am easing back into it very slowly. I thought this made sense. I did not want to overdo it and end up in pain, or worse with injuries. My question is am I being a wuss? Should I be more aggressive about my reentry to bodybuilding and a regular exercise routine? Young men have a lifetime ahead of them to become the fit and muscular men they desire to become. Older men like me have an undetermined time to realize their goals. Should we push harder or should we accept our fate?

accept your fate??? Jay you should always strive to better yourself. you are not so bad off as some people i have seen in the last few days. I have trained people with high blood pressure, back problem, knee problems and even a woman of 71 who was obese... man i can tell you stories. some of these people could hardly do a 10 minute warm up  on a bike..at the lowest intensity. I think youīre doing great Jay...keep pushing on big man..

[Donny]

today i got a back workout in:
Cross trainer 10 mins warm up

sternum pull ups 3xmax
seated pulley rows 3x10
Barbell rows 3x10
Hyperextensions 45 degree 3x20

Abs i trained on a machine but itīs not really my thing..just fancied a change.
Cardio was cross trainer interval programme 30 mins

[wild willie]

arms last eve:


kneeling rope extensions (vince gironda/larry scott style)   4 sets

close grip smith machine    3 sets

overhead cable extensions  3 sets


lying cable curls (to the forehead)  4 sets

precor bicep machine  4 sets

[Donny]

arms last eve:


kneeling rope extensions (vince gironda/larry scott style)   4 sets

close grip smith machine    3 sets

overhead cable extensions  3 sets


lying cable curls (to the forehead)  4 sets

precor bicep machine  4 sets

very intresting George. a lot of cable work. how was the kneeling Gironda Extensions? i have never performed them 100% like this.. or as Gironda showed them.

[wild willie]

cable work = constant tension on the muscle


especially with cable side laterals for delt training

[Donny]

cable work = constant tension on the muscle


especially with cable side laterals for delt training

yes very nice i like to use cables now and again like today cable pulley rows. Great post George.

[Primemuscle]

cable work = constant tension on the muscle


especially with cable side laterals for delt training

Do you think Nautilus equipment achieves the same results as cable exercises do if one does the exercise strictly and by that I mean slowly and not allowing the weight to rest at the bottom of the exercise?

[Donny]

Do you think Nautilus equipment achieves the same results as cable exercises do if one does the exercise strictly and by that I mean slowly and not allowing the weight to rest at the bottom of the exercise?

well you should never let the weight rest at the bottom on ANY machine exercise and in my opinion cable exercises are a diffrent feel. If we are talking basic muscle building i would go with what prime wrote but to really feel the muscle i would use cables like George said..not even Jones can change the constant tension that a cable gives. Cables are unique.

[njflex]

well you should never let the weight rest at the bottom on ANY machine exercise and in my opinion cable exercises are a diffrent feel. If we are talking basic muscle building i would go with what prime wrote but to really feel the muscle i would use cables like George said..not even Jones can change the constant tension that a cable gives. Cables are unique.

true donny ,,that's why i utilize all 3,,,different feel,workout,pump..
did back feeling rally well last few wokout strenghts is coming slow but steady..

hammer reverse pulldowns got up to 2 sets with 2 45's per side for 6 ,,,
cable low row x3 2 sets with 180 on the stack usually 210 not bad...
t bar row x3 heaviest set 3 45's for 10
standup pulldown to waist x3
db row got to 80's very good felt a bit stiff/pained but it loosed with bi's

weighted hypers what the heck started back use 45...

bi's
premade curl bar 60,70,80 supersetted with rope curls on cable bottom
db curls
seated scott curl stack weighted,,x2 slow reps down and top hold /squeeze something different

abs..

[Donny]

true donny ,,that's why i utilize all 3,,,different feel,workout,pump..
did back feeling rally well last few wokout strenghts is coming slow but steady..

hammer reverse pulldowns got up to 2 sets with 2 45's per side for 6 ,,,
cable low row x3 2 sets with 180 on the stack usually 210 not bad...
t bar row x3 heaviest set 3 45's for 10
standup pulldown to waist x3
db row got to 80's very good felt a bit stiff/pained but it loosed with bi's

weighted hypers what the heck started back use 45...

bi's
premade curl bar 60,70,80 supersetted with rope curls on cable bottom
db curls
seated scott curl stack weighted,,x2 slow reps down and top hold /squeeze something different

abs..

great that your getting back in there Steve.. i have a Day off work and itīs sunny outside with a nice breeze. i was running in the woods. Just ate chicken in white sauce with rice...

[njflex]

great that your getting back in there Steve.. i have a Day off work and itīs sunny outside with a nice breeze. i was running in the woods. Just ate chicken in white sauce with rice...

NICE MEAL ...YEAH GETTING MUSCLE SORENESS AGAIN NOT MUSCLE PAIN GOOD SIGN,,,THANX DONNY....

[jpm101]

True that cables, and even the BowFlex, keep a constant TUT on a working muscle, but to a much lesser degree than a Nautilus machine. Because of the  Nautilus cam gear that keeps nearly a 100% work load in the three phase positive, or negative, muscle contraction, when doing a true  full ROM. One reason the Nautilus, and machines like Nautilus, are so predominant in rehab and sport centers.

If the opportunity presents it's self, than a Nautilus style circuit workout may offer a better choice for working out. But that would be up to the individual and what his long range goals would be.  But to an older person, it may be very adaptable to their needs. Good Luck.

[Donny]

maybe Jay could give us his feedback on this... he really is a dark horse and knows much more than he lets on...

[njflex]

nautilus pullover,hamstring curl are 2 of the best pieces I have used

[Primemuscle]

maybe Jay could give us his feedback on this... he really is a dark horse and knows much more than he lets on...

All I know is from personal experience. Whenever I have taken a holiday from the gym, I always return to working out by using Nautilus exclusively.
The fact that one's range of motion is very controlled or strict reduces the chance of injuries. Because the ROM is so complete when used as recommended, a Nautilus workout can be brutal in terms of muscle soreness.

I particularly feel this in my pecs. I always begin my chest workout using the Nautilus Pec deck (or whatever it is called). It is an incline pec fly machine. Next I do lateral raises on the Nautilus. I then do incline presses, alternating a close parallel grip and the wide grip every other work out. Then I do shoulder presses and wind up doing pullovers on the Nautilus chest and back machine. There is no Nautilus equipment for decline presses at my gym. If there was, I might add them, although where I really need the chest development is in the upper pecs. Gravity has helped out the lower pecs. LOL.

Working legs, which is always were I begin this routine, I start out on the Nautilus leg extension then I do a set of seated leg curls, next I do calves and leg presses together because I use the same machine. Lastly, I finish up with lying leg curls....which are the hardest for me of all the leg exercises.

So the order of the muscles worked when doing my complete Nautilus routine is legs, chest, delts, back, abs, and arms....pretty much large muscles first working down to the smaller ones. I always do cardio prior to working out because I have found I am more apt to skip it if I leave it for the end.

After a few weeks or months on the Nautilus, I start added in some free weight or cable exercises. Fortunately, my gym has an abundance of different types of equipment to use. It is hard to ever get bored with working out there....once I get there.

[Donny]

All I know is from personal experience. Whenever I have taken a holiday from the gym, I always return to working out by using Nautilus exclusively.
The fact that one's range of motion is very controlled or strict reduces the chance of injuries. Because the ROM is so complete when used as recommended, a Nautilus workout can be brutal in terms of muscle soreness.

I particularly feel this in my pecs. I always begin my chest workout using the Nautilus Pec deck (or whatever it is called). It is an incline pec fly machine. Next I do lateral raises on the Nautilus. I then do incline presses, alternating a close parallel grip and the wide grip every other work out. Then I do shoulder presses and wind up doing pullovers on the Nautilus chest and back machine. There is no Nautilus equipment for decline presses at my gym. If there was, I might add them, although where I really need the chest development is in the upper pecs. Gravity has helped out the lower pecs. LOL.

Working legs, which is always were I begin this routine, I start out on the Nautilus leg extension then I do a set of seated leg curls, next I do calves and leg presses together because I use the same machine. Lastly, I finish up with lying leg curls....which are the hardest for me of all the leg exercises.

So the order of the muscles worked when doing my complete Nautilus routine is legs, chest, delts, back, abs, and arms....pretty much large muscles first working down to the smaller ones. I always do cardio prior to working out because I have found I am more apt to skip it if I leave it for the end.

After a few weeks or months on the Nautilus, I start added in some free weight or cable exercises. Fortunately, my gym has an abundance of different types of equipment to use. It is hard to ever get bored with working out there....once I get there.

a great post Jay very detailed.. i work from 12 to 18.00 today so not so bad..and i will do a shoulder and arm workout and an interval cardio training on a bike.

[jpm101]

PrimeMuscle:

Very informative and that is the general way the Nautilus circuit training is done; starting with the largest muscle groups, down to the smallest. Do you do anymore than one cycle per circuit? And do you live near a college town, or campus, because full equipped Nautilus gym is hard to come by. Usually by, or in, a sports  or rehab center. At least in SoCal. Due to the expense, and size of the equipment, most average to small size gyms just can't afford them.

The percentage of injuries, with Nautilus is  very reduced  compared to other forms of weight training. Ideal for most persons needs, young or old..Hard to get women started on the machines, looks kind of unfriendly at first (I've been told) but after a while the women adjust very well. Most of the head banging hardcore guy's may try Nautilus but never seem to stay with them for any length of time. Some do, of course, most don't for whatever reason.

Good Luck, your are a fortunate man.

[njflex]

DELTS...RECOVERING NICELY AND NEXT DAY AGAIN JUST SOME NORMAL POST WORKOUT SORENESS,AND SLIGHT MID/UPPER TIGHTNESS,,I STRETCH ALOT BETWEEN SETS NOW,,USED COOLING GEL STILL A BIT BEFORE BED AND ICED BACK AFTER WORKOUT,,OTHERWISE ..

STARTED FRONT PRESS WORKED BACK UP TO 45 PER SIDE LAST SET 8 ..
SIDE CABLE LATERALS
CABLE UPRIGHT ROW USED SINGLE HANDLES
BENT OVER REAR DELT RAISE DB LIGHT AND REPPED OVER 12 TOOK TIME ON THESE /SQUEEZED.
2 SETS UNDERHANDED DB FRONT RAISE..

SHRUGS SMITH SUPERSETTED 10X10 WITH 45 LP PLATE EACH HAND TO SIDE SQUEEZE AT TOP OF SHRUG.

FORARMS
CALVED STANDING CALF RAISE..

DID 4 SETS PEC DECK USED GRIP SO HANDS THUMBS FACED EACH OTHER ON END MOVEMENT ,,JUST WANTED TO GET SOME PUMP IN PECS DID THEM MONDAY SO 3 DAYS REST JUST DID SOME TO GET FULLNESS BACK ,,,FEW WKS CHEST WILL BE BACK TO USUAL FORM ITS CLOSE,,,

[wild willie]

incline db press   3 sets


flat bench smith machine  3 sets


incline flyes   3 sets


standing ez bar curls   4 sets

hammer curls    4 sets

[Donny]

Today i combined shoulders and Arms:
Smith machine press 4x10
Machine side raises 4x12
 Rear delt machine 4x12

machine bicep curl 5x10 superset with
Tricep rope push downs 5x10

Crunches  3xMax
30 mins interval programme on bike.... a change today a machine workout.

[Primemuscle]

PrimeMuscle:

Very informative and that is the general way the Nautilus circuit training is done; starting with the largest muscle groups, down to the smallest. Do you do anymore than one cycle per circuit? And do you live near a college town, or campus, because full equipped Nautilus gym is hard to come by. Usually by, or in, a sports  or rehab center. At least in SoCal. Due to the expense, and size of the equipment, most average to small size gyms just can't afford them.

The percentage of injuries, with Nautilus is  very reduced  compared to other forms of weight training. Ideal for most persons needs, young or old..Hard to get women started on the machines, looks kind of unfriendly at first (I've been told) but after a while the women adjust very well. Most of the head banging hardcore guy's may try Nautilus but never seem to stay with them for any length of time. Some do, of course, most don't for whatever reason.

Good Luck, your are a fortunate man.

At present I am doing just one cycle. I am using 17 or 18 different machines. I do 12 reps. on each one.

As soon a the exercise starts seeming easy, I bump up the weight. Some of the equipment allows you to do this in 1lb. increments which is really handy. Most of the others are setup with 10 lb. weights on the stack. One can always throw on a 2.5 or 5 lb. weight if they are ready to increase the weight, but don't feel they can handle 10 lbs.

I work out at Nautilus Plus in Oregon City. I have belonged to this gym for 30 years. During this time, the gym has changed ownership three times. When it originally started it was at a different location in Oregon City nearer to the police station. The original owner was pro wrestler, Billy Jack Haynes http://en.wikipedia.org/wiki/Billy_Jack_Haynes . It used to be called Nelson's Nautilus for many years. Myron Nelson, a retired fireman bought the gym from Billy Jack. Being a retired fireman, he offered free or reduced memberships to both firemen and police officers. His sons ran the day to day operations. Preston Nelson continued doing this up until the time Johnny and Lisa Ashy took over the gym. North Lake Physical Therapy has a facility which is attached to the gym and they use the equipment in the gym for their clients http://northlakephysicaltherapy.com/.

The nearest college is Clackamas Community College in Oregon City. It is about 2 miles away.

If you check out the gym's website above, you will see there is something for everyone there. Head bangers (Power lifters) even have their own space where they can blast their favorite hard rock music while they grunt, yell and even sometimes lift a heavy weight. LOL. I like using the pool occasionally when I don't feel like working out but still want to get some exercise.

Because I have been a member for so long, my annual dues are considerably less then those advertised.