The Mature thread

[njflex]

good evening my ice cream eating amigo's

back attack...
pullups x3 12/12/12
bent over rows 135x12/185x10,195 x10,225 x8
low cable row 160x12,180x10,200x10
hammer pulldown side grip usually do underhanded 45 per side x10 mix up single armed and both arms,45 plus 25 per side x10,45 plus 25 and 10 per x 10
finished t bar row inner grip 2 plates x12,2 plates plus 25 x10,3 plates x10

lower back weighted hypers x3 x12

bi's
straight bar curls 65 x12,85 x10,95 x10
inc db curls 30 x10,35 x10,40 x8 drop to 30 8 more,,,
seated bi machine 2 sets close grip,, 2 sets outer

[Primemuscle]

good evening my ice cream eating amigo's

back attack...
pullups x3 12/12/12
bent over rows 135x12/185x10,195 x10,225 x8
low cable row 160x12,180x10,200x10
hammer pulldown side grip usually do underhanded 45 per side x10 mix up single armed and both arms,45 plus 25 per side x10,45 plus 25 and 10 per x 10
finished t bar row inner grip 2 plates x12,2 plates plus 25 x10,3 plates x10

lower back weighted hypers x3 x12

bi's
straight bar curls 65 x12,85 x10,95 x10
inc db curls 30 x10,35 x10,40 x8 drop to 30 8 more,,,
seated bi machine 2 sets close grip,, 2 sets outer

Went to the doctor today. Now I am eating antibiotics which are making me feel like shit.

[njflex]

Went to the doctor today. Now I am eating antibiotics which are making me feel like shit.

...feel better jay,,,

[njflex]

delts 4th july here day off  went in morning

tri set pump,,,db press 45x10,side laterals 25 x10,bent laterals rear delt 25 x10,,,set 2 50 lb dbellsx10 other movements same wght,set 3 55 x10
weights same for other 2,,,
then did 2 set superset upright rows with front raises straight bar,used 70/80 lb premade curl bar for uprights ,and used 45 lb straight bar set 1 then set 2 did 55lb set ,,great pumps today

traps did old school 45 lb bar and did sets,135 x15,185x12,225x12,275x10 been a while since i did heavy duty real shrugs ,,i used to hit 315,
then did 2 sets on the chest machine turned arounfd handles to rear side for rear upper traps did 3 plates per side 12 or so reps ,,,

calves 4 sets standing calf raises toes in,straight,out 24 rep sets....i do 8 reps per foot position just # i picked no reason ..

abs 6 sets hanging leg raises/side crunches 12 reps per side

forarms reverse cable curls x3/weighted rope rolls x3

workout was about 1 hr 20 minutes moved fast ,,,

[Donny]

delts 4th july here day off  went in morning

tri set pump,,,db press 45x10,side laterals 25 x10,bent laterals rear delt 25 x10,,,set 2 50 lb dbellsx10 other movements same wght,set 3 55 x10
weights same for other 2,,,
then did 2 set superset upright rows with front raises straight bar,used 70/80 lb premade curl bar for uprights ,and used 45 lb straight bar set 1 then set 2 did 55lb set ,,great pumps today

traps did old school 45 lb bar and did sets,135 x15,185x12,225x12,275x10 been a while since i did heavy duty real shrugs ,,i used to hit 315,
then did 2 sets on the chest machine turned arounfd handles to rear side for rear upper traps did 3 plates per side 12 or so reps ,,,

calves 4 sets standing calf raises toes in,straight,out 24 rep sets....i do 8 reps per foot position just # i picked no reason ..

abs 6 sets hanging leg raises/side crunches 12 reps per side

forarms reverse cable curls x3/weighted rope rolls x3

workout was about 1 hr 20 minutes moved fast ,,,

Good drills Steve... nice amount of work in there for 1 hour 20 .. i am amazed at some People who just stand around talking all the time in the Gym. yes get in there do it and out the Gym...

well i blasted my delts today...

Tri set...
Front raises 3x12
side raises 3x12
bent over laterals 3x12

so to finish off my Delts which were now "pre-exhausted" i did one arm standind Dumbbell presses 4x 10(per arm) and my other Hand Holding an upright. this is another exercise which you never see now. I just decided to do it.

[Donny]

My plan today for arms is to POF Training for my arms "the Position of Flexion Approach".. hitting the muscles in the Stretch,midrange,fully contracted Position. Sure we all know about Peak contraction and such but before i read Steve Holman's excellent book "home Gym Handbook" i never really thought about it. sure i did curls in diffrent variations and angles and knew about contraction ...it really is a powerful tool to use. can be used for any muscle Group.

Biceps:
Standing Barbell curl (midrange) 3x10
incline DB curls (Stretch) 3x10
concentration curls (contracted) 3x15

Triceps:
lying ez extensions (midrange) 3x12
one arm Overhead DB extensions (Stretch) 3x12
DB kickbacks (contracted) 3x12

I will go for Tri sets and will go for the Feeling rather than weight....

[njflex]

My plan today for arms is to POF Training for my arms "the Position of Flexion Approach".. hitting the muscles in the Stretch,midrange,fully contracted Position. Sure we all know about Peak contraction and such but before i read Steve Holman's excellent book "home Gym Handbook" i never really thought about it. sure i did curls in diffrent variations and angles and knew about contraction ...it really is a powerful tool to use. can be used for any muscle Group.

Biceps:
Standing Barbell curl (midrange) 3x10
incline DB curls (Stretch) 3x10
concentration curls (contracted) 3x15

Triceps:
lying ez extensions (midrange) 3x12
one arm Overhead DB extensions (Stretch) 3x12
DB kickbacks (contracted) 3x12

I will go for Tri sets and will go for the Feeling rather than weight....

nice ,,,,good pump there ..

[TightBody]

Excellent work Donny, Steve and Jay. 

[TightBody]

1 hour run outside 

[njflex]

Excellent work Donny, Steve and Jay. 

thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not ...

[Donny]

Today itīs a bit warm here....i will wait till later and go for a wee run in the woods

[njflex]

Today itīs a bit warm here....i will wait till later and go for a wee run in the woods

BLAZING IN NEW JERSEY,,

[booty]

thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not ...

Its a troll Steve. 

[njflex]

Its a troll Steve. 

thanks for heads up Karen,,,caught me off guard ...

[Donny]

Its a troll Steve. 

100%

[Donny]

Got bitten to death running in the woods...my head is full of bite spots...

[TightBody]

thank you,,welcome aboard another lady nice,,,,,post,comment,advice ,,please add any time,pics too if ur not shy...i'm not ...

you're welcome hun. Definately not a troll. From some reason that lady is following me around the board. Lots of jealous people in this world, I just ignore them. But thank you!  

[TightBody]

Got bitten to death running in the woods...my head is full of bite spots...

be careful donny, spider bites hurt.

[TightBody]

I've been doing a lot of cardio, i feel amazing. I sleep better and my diet is pretty clean.

[Primemuscle]

Got bitten to death running in the woods...my head is full of bite spots...

Hopefully not by spiders. The Brown Recluse spider is mostly found in the U.S. It's bite is vicious. A guy I know lost some flesh as a result of Brown Recluse spider bites.

What are the symptoms?

Brown recluse spider bites don't always hurt right away. In fact, you may not know that you have been bitten until other symptoms appear. Symptoms of a brown recluse spider bite include:
Reddened skin followed by a blister that forms at the bite site.
Mild to intense pain and itching for 2 to 8 hours following the bite.
An open sore (ulcers) with a breakdown of tissue (necrosis) that develops a week or more following the bite. This may take months to heal.

Some people have a severe, systemic (whole-body) reaction to brown recluse spider bites, including the rapid destruction of red blood cells and anemia (hemolytic anemia). Symptoms include:
Fever and chills.
Skin rash all over the body with many tiny, flat purple and red spots.
Nausea or vomiting.
Joint pain.

[TightBody]

Hopefully not by spiders. The Brown Recluse spider is mostly found in the U.S. It's bite is vicious. A guy I know lost some flesh as a result of Brown Recluse spider bites.

Jay, where are those spiders found? I hope not in my state. What parts of the USA? thank you

[Donny]

Only thing here that would attack me here is maybe a wild piggy ....lol

[Primemuscle]

Jay, where are those spiders found? I hope not in my state. What parts of the USA? thank you

The map suggests the mid southern states. The fellow I mentioned lives in Portland. Obviously, they get around. Perhaps they just aren't a prevalent in other parts of the country. Let's hope.

[njflex]

day of heavier type training,,,rested yesterday totally,worked at my job saturday  ,,got home jumped into kids pool with them and tossed them around,sunned myself for a bit,,then down stairs before salmon/broccolli dinner,,on my new machine  ...

chest press x2 normal grip
press handles long ways x2
tricep pushdowns x2
kick backs x2
pulldowns front x2
reverse pulldowns close grip x2
lateral raises x2 20 lb dumbell
cable raises behind back x2
front raises x2
curls cable x2
hammers x2
2 sets pushups x20
upright rows x2
bent over rear raises x2

all reps 12-15 just pumping /squeezing no heavy loads  ,,this was 60 pct max but sick pump /sweat 20 minutes exercise to excersise
after 6 movements took breather and started next group...good extra work,,,

[wild willie]

chest and calves:

incline db presses   4 sets


incline smith presses 4 sets


incline flyes   4 sets


seated calf raises   6 sets