The Mature thread

[Primemuscle]

Sorry Prime I wasn't being critical but just asking a question. I commend you on continuing training at your age and still in decent shape. I hate cardio as well lucky for me I have high metabolism so I never needed much of that just diet, before contests I just would fast walk in a park about 3 times a week it worked for me. I have only used a treadmill like twice in my life hated it. Continue the work man.

Hey man, I am a big guy who can take and probably needs constructive criticism when it comes to my workout routines. I really appreciate that you took the time to analyze my current routine an offer your suggestions for improvement.

I thought some more about your question regarding working to failure. It isn't clear to me whether you think I should up the weight or the reps because either can get one to failure. One thing I try to accomplish is to be just shy of total exhaustion at the end of my routine. I think this helps me want to come back tomorrow to do some more.

In my dreams, I would love to be the most fit and amazingly built old dude, who could win a national masters bodybuilding contest. Some part of what motivates me is just this. But I am also a realist. I have never had the genetics to get to contest level. I am proud of myself for achieving what I have throughout my life in terms of physical fitness and the real reward is my really excellent health.

I am also a high energy person. For most of my life my metabolism was so fast that I could eat anything I wanted and still gaining weight was a problem. As most people age, their metabolism slows some. I am more conscious of what I eat today then ever before. Tonight's dinner was a lean 1/3 lb. hamburger, a cup of cottage cheese and a sliced tomato. I don't eat this clean all the time. In fact I just ate two harvest cookies from the local market. These days, I am relying on Costco's Premium protein drinks to insure I am getting enough protein each day. These drinks have but one gram of sugar, 160 calories and 30 grams of protein. Still, I have gained a pound or two in the last two weeks. When I work out, I always gain weight. When I veg out, I lose weight. I think my metabolism is screwed up!

[Mr Nobody]

Hey man, I am a big guy who can take and probably needs constructive criticism when it comes to my workout routines. I really appreciate that you took the time to analyze my current routine an offer your suggestions for improvement.

I thought some more about your question regarding working to failure. It isn't clear to me whether you think I should up the weight or the reps because either can get one to failure. One thing I try to accomplish is to be just shy of total exhaustion at the end of my routine. I think this helps me want to come back tomorrow to do some more.

In my dreams, I would love to be the most fit and amazingly built old dude, who could win a national masters bodybuilding contest. Some part of what motivates me is just this. But I am also a realist. I have never had the genetics to get to contest level. I am proud of myself for achieving what I have throughout my life in terms of physical fitness and the real reward is my really excellent health.

I am also a high energy person. For most of my life my metabolism was so fast that I could eat anything I wanted and still gaining weight was a problem. As most people age, their metabolism slows some. I am more conscious of what I eat today then ever before. Tonight's dinner was a lean 1/3 lb. hamburger, a cup of cottage cheese and a sliced tomato. I don't eat this clean all the time. In fact I just ate two harvest cookies from the local market. These days, I am relying on Costco's Premium protein drinks to insure I am getting enough protein each day. These drinks have but one gram of sugar, 160 calories and 30 grams of protein. Still, I have gained a pound or two in the last two weeks. When I work out, I always gain weight. When I veg out, I lose weight. I think my metabolism is screwed up!

Just looking at the arm workout I would suggest cutting back on the number of exercises to maybe two each for biceps and triceps and going with heavier weight and at least one set to failure on each up the intensity lower the volume . Diet seems ok with your metabolism.

[Donny]

I LIKE CABLE CURLS BOTTOM UP OR SIGLE ARM BOTTOM UP,I HATE THE VERSION I GET NOTHING FROM THEM WHEN U STAND AND STRETCH ARMS APART AND THEN PULL CABLES IN LIKE YOUR DOING A FDB POSE,,

yes i like them too steve... the other way standing up arms apart i find not very good.

[Donny]

Good point. The answer is none. I train alone, so going to failure might present a problem. My self defense is that I do train to near failure on some exercises. The fact is that this is only week three of me actually working out again after a long dry spell. I am still trying to get my "sea legs," as it were.

I have already modified this workout to include more sets and reps then it calls for. I done this routine before with low reps and high resistance with decent results for building mass in some areas. Currently I weigh around 208 @ 5'10.5". There is too much fat on my middle and elsewhere. More than anything, I lack definition. I eat healthy without being obsessive about it. Cardio bores me to tears. I'd run outside now that the weather is good, but whenever I run, I seem to end up with injuries so, I have stopped doing that.

I know, I know, this seems like I am just making a lot of fucking excuses and maybe I am. My main goal right now is to get back into a routine where training is a part of my daily life. I do want results but more than that, I just want to be hitting the gym each day instead of vegetating at home. I have no plans to enter a senior bodybuilding contest anytime soon. 

Thanks for the feedback. It's all good stuff and I really appreciate it.

you do not need to train to failure to get results and you do not need to on every set. Bodybuilders like B Pearl did many sets and not to complete failure. I suspect this is the type of training you are doing Jay.

[Donny]

Sorry Prime I wasn't being critical but just asking a question. I commend you on continuing training at your age and still in decent shape. I hate cardio as well lucky for me I have high metabolism so I never needed much of that just diet, before contests I just would fast walk in a park about 3 times a week it worked for me. I have only used a treadmill like twice in my life hated it. Continue the work man.

well you are lucky .. i have always believed in doing cardio. If i eat correctly i stay lean but my condition will suffer without cardio. I think if people did an interval programme on a bike 2x a week for 30mins they would benefit greatly. treadmill is a chore for most and that is why i run outside.

[Mr Nobody]

well you are lucky .. i have always believed in doing cardio. If i eat correctly i stay lean but my condition will suffer without cardio. I think if people did an interval programme on a bike 2x a week for 30mins they would benefit greatly. treadmill is a chore for most and that is why i run outside.

Agreed. I have just always had a high metabolism never needed much cardio. I hate it but as you say when I do it its outdoors, treadmills suck.

[Donny]

Agreed. I have just always had a high metabolism never needed much cardio. I hate it but as you say when I do it its outdoors, treadmills suck.

yeah..lucky you.. i did 30 mins Interval on the bike yesterday, got my pumper working i can tell you.. i do like outdoors better. Just where i live winter can be fairly bad, i still run outside but when itīs icy you canīt really run proper. Today i will maybe go for a long fast walk then tommorrow another interval programme after shoulders and arms...

[booty]

I walked indoors yesterday on the treadmill and should have done it outdoors instead.  It was so stuffy in the gym and when I walked outside to go to my car the fresh air was nice. 

[Mr Nobody]

I walked indoors yesterday on the treadmill and should have done it outdoors instead.  It was so stuffy in the gym and when I walked outside to go to my car the fresh air was nice. 

Yea thats ok but I think best to get out and do some fast walking easier on the joints and a good source of Vitamin D promotes calcium for the bones especially needed by women.

[wild willie]

last night when i was training bis, i focused on the static hold.......man......what a burn!!

i used only 35 pound dumbbells.......but held the contraction for a good 2 seconds......makes a big difference.......i don't get that kind of deep burn in the muscle when i use say 50-55 pound dumbbells.


quality not quantity!!!


my 2 cents.

[Mr Nobody]

last night when i was training bis, i focused on the static hold.......man......what a burn!!

i used only 35 pound dumbbells.......but held the contraction for a good 2 seconds......makes a big difference.......i don't get that kind of deep burn in the muscle when i use say 50-55 pound dumbbells.


quality not quantity!!!


my 2 cents.

Isometrics/statics were used quite a few years ago and I agree it's a way to increase intensity but should not be used all the time but good to hear seems it might give you a boost.

[wild willie]

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.

[Mr Nobody]

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.

Thats good cheating movements will cause injury.

[Primemuscle]

i prefer it over hoisting and herking and jerking poundage.......to me that is ego training......rather train my muscles.....not my ego.



i also hold my leg extensions in the fully contracted position for 2-3 seconds.

I think how I exercise is a good compromise. I apply the same principles one uses when using Nautilus machines, that is to keep the movement slow and controlled, even slower on the negative movement and with a short pause at the top of the movement. At least for me, the heavier the resistance, the quicker and less strict my movement becomes. At the point of near failure, the movement is sloppy but obviously not quick.

I must be doing something right for arms because my arms measured a smidge over 16" last night. They were 15.5" three weeks ago. Unfortunately, most of the increase seems to be in the triceps. There is no baseball biceps going on for me....more like a football.

[Primemuscle]

Just looking at the arm workout I would suggest cutting back on the number of exercises to maybe two each for biceps and triceps and going with heavier weight and at least one set to failure on each up the intensity lower the volume . Diet seems ok with your metabolism.

I have considered that I might be overtraining my arms and possibly some other areas too. Some of my personality flaws are impatience and becoming easily bored. I do better changing things up rather then doing a lot of sets with one movement. I do plan to up the resistance when training arms gradually. One consideration is to up the weight and lower the resistance one week and than stay with the same resistance and increase the reps the next week or two. This way, I should be able to keep my muscles guessing.

My impatient nature is another reason I don't do well with indoor cardio, unless I set up a distraction, like some great tunes on my Nano.

[Primemuscle]

Tuesday - Hamstrings and Calves:

Nautilus lying leg curls, 4X12-6 @ 55 to 85 lbs.
Standing calf raises, 4X8-15 @ 260 to 200
Nautilus seated leg curls, 3X12-8 @ 90 to 110
Calf raises on the leg press machine, 3X15-12 @ 185 to 235
Machine reverse hack squats, 4X12-6 @ machine weight to 270 added weight
Seated calf raises, 3X15-10 @ 45 to 90
Nautilus hip abduction, 3X15-10 @ 90 to 110
Nautilus hip adduction, 3X15-10 @ 110 to 130

I paid special attention to form on the reverse hack squats and I am feeling it today in a good way.

[booty]

Yea thats ok but I think best to get out and do some fast walking easier on the joints and a good source of Vitamin D promotes calcium for the bones especially needed by women.

Cough cough....my bones don't need anymore vitamin D.  Since its coming into winter here I have been laying in the sun working on my tan.  But the last couple of days its been overcast and trying to rain and very humid.  I have got the ceiling fan on right now. 

[Mr Nobody]

Cough cough....my bones don't need anymore vitamin D.  Since its coming into winter here I have been laying in the sun working on my tan.  But the last couple of days its been overcast and trying to rain and very humid.  I have got the ceiling fan on right now. 

Seems the Rainy season is around the corner. Try to get outside when you can otherwise a damn treadmill. Do you have your own equipment or is it just going to the gym?

[booty]

Seems the Rainy season is around the corner. Try to get outside when you can otherwise a damn treadmill. Do you have your own equipment or is it just going to the gym?

The rain is supose to have gone by now.  I don't have a treadmill..always wanted one though.  It would be very practical. 

[Mr Nobody]

The rain is supose to have gone by now.  I don't have a treadmill..always wanted one though.  It would be very practical. 

I had a treadmill but it quit working so I beat the shit out it with ball bat. I'm lucky to have a fast metabolism I only have done cardio before contests otherwise none. But it is in order if you are trying to lose fat.

[booty]

I had a treadmill but it quit working so I beat the shit out it with ball bat. I'm lucky to have a fast metabolism I only have done cardio before contests otherwise none. But it is in order if you are trying to lose fat.

You mean a base ball bat??   

[Mr Nobody]

You mean a base ball bat??   

Yes treadmills piss me off I will beat the piss out out them  . Get outside booty best exercise for you but at this time a few allergys going around the seasons are exactly different here spring here, fall for you but thats when shit is flying in the air hence allergies.

[Primemuscle]

The rain is supose to have gone by now.  I don't have a treadmill..always wanted one though.  It would be very practical. 

I bought a really nice one from Sears many years ago, mainly for my wife. She used it once or twice. It used to be in the loft. Sometimes I'd go up there and run on it for a half hour. The nice thing is one can run naked when the treadmill is in their own home. Running naked feels almost as good as swimming naked....but that's just me and we all know by now that I am a little odd. 

At present, the treadmill is in the garage. It is in a location that I could use it if I wanted, but I have not.

[Mr Nobody]

I bought a really nice one from Sears many years ago, mainly for my wife. She used it once or twice. It used to be in the loft. Sometimes I'd go up there and run on it for a half hour. The nice thing is one can run naked when the treadmill is in their own home. Running naked feels almost as good as swimming naked....but that's just me and we all know by now that I am a little odd. 

At present, the treadmill is in the garage. It is in a location that I could use it if I wanted, but I have not.

I would set it on the side of the road light a cigarette and watch the garbage man pick it up.

[booty]

Yes treadmills piss me off I will beat the piss out out them  . Get outside booty best exercise for you but at this time a few allergys going around the seasons are exactly different here spring here, fall for you but thats when shit is flying in the air hence allergies.

I am outside enough.    I personally prefer walking outdoors if it isn't too hot.  I think that its more of a workout for the muscles, as the treadmill carries you along.  My calves always feel as though they got a better workout from walking outdoors.  I think mentally too, I can unwind and just look at nature.