The Mature thread

[Donny]

a good web site...
http://www.davidgentle.com/articles/weights/dumbbells.htm

[njflex]

back
pullups x3 12-15
tbar row under hand grip 2 plates x12,3 plates x10/3 plates x10
hammer pulldown x3
low cable row 180x10,195 x10,200x10
standup pulldown/pullover good stretch finish stand slight bend at waist bar a bit shoulder level then pull to hips x3x10 reps

weighted hypers x3 x12 45 lb plate

bi's premade curl bar widest grip 60 x12/80x10/80x10
inc db curl 30x10/35x10,40x8
seated padded curl x3 closer grip



abs crunches sets 30x3/side leg lift 12 per side x2

[njflex]

Nice. Looking diesel.

No homo.

thank u means a lot,,'no homo'

[Primemuscle]

back

Steve,

We are in sync today. I also worked back.

Weight 204, guess yesterday was a fluke.

I had a busy day today. Maybe this is why I was a little tired when I arrived at the gym. Anyway, my workout was not as inspired as it was yesterday.

Hammer front lat pull downs, 5X15-8 @ 140-260
Nautilus rowing back, 4X12-8 @ 120-160
Hammer low row, 3X12-8 @ 130-200
Nautilus reverse grip pull downs. 2X12-8 @ 131-145 (Pooped out on this one)
Hammer one arm rows, 3X12-8 @ 55-75
Cable straight arm pull downs, 2X12-10 @ 91-104

Not my best, but the best I could do today.

I went crazy working legs yesterday because they are majorly sore today. I shutter to thing how they are going to feel tomorrow.

[booty]

back
pullups x3 12-15
tbar row under hand grip 2 plates x12,3 plates x10/3 plates x10
hammer pulldown x3
low cable row 180x10,195 x10,200x10
standup pulldown/pullover good stretch finish stand slight bend at waist bar a bit shoulder level then pull to hips x3x10 reps

weighted hypers x3 x12 45 lb plate

bi's premade curl bar widest grip 60 x12/80x10/80x10
inc db curl 30x10/35x10,40x8
seated padded curl x3 closer grip



abs crunches sets 30x3/side leg lift 12 per side x2

Looking great, as always Steve. 

[booty]

canīt beat a good German Pils....

I bet they are huge.   

[Donny]

I bet they are huge.  

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... and stop eating Cake like i did yesterday...LOL

[booty]

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... and stop eating Cake like i did yesterday...LOL

Yes and don't forget to give them squats and walking lunges too.  That works the glutes and builds them better than any butt machine.  But for a tight ass its going low in bodyfat, while building up the muscle.  Cake is okay occasionally.  I am sure you burned it off Donny. 

[wild willie]

tonight's back workout:


db rows    3 sets

machine assisted pull ups   3 sets

techno gym machine pulldowns  3 sets

partial deadlifts   3 sets

[Primemuscle]

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... and stop eating Cake like i did yesterday...LOL

Cheryl, who is one of the trainers are the gym was showing a fellow how to do a type of lunge. Using a piece of equipment much like a Smith squat rack, she had him stand on a box which is about 18" high. With light weight on the bar he stepped back with one leg on the floor into a low lung like position and then back up on the box, alternating legs. When I talked to him he said he could feel it everywhere in his quads, hams, butt, and abs. Anyone ever tried these?

[Primemuscle]

yeah....you know it... ;)so i am off now to Train some nice tight buns on the butt machine...a pleasure to see.... truth is the most are overweight and think by doing such exercises they will get a tight ass...i tell them to just go over to the cardio section... and stop eating Cake like i did yesterday...LOL

My butt is flat. Do I need to eat cake Donny?

[njflex]

My butt is flat. Do I need to eat cake Donny?

I'LL GIVE U SOME OF MINE 'NO HOMO' ,,

[Donny]

Yes and don't forget to give them squats and walking lunges too.  That works the glutes and builds them better than any butt machine.  But for a tight ass its going low in bodyfat, while building up the muscle.  Cake is okay occasionally.  I am sure you burned it off Donny. 

well Steve is the Lunge King on here...but you are correct Karen they work great.. in the Smith machine too. I suppose i am lucky that i have always had nice tight full buns...even without Squats. Today was a good Day. We have a Girl who is partially blind and was talking to me today as i was helping her. She said , i know you from your Red Polo Shirt and my White Long sleeves i have underneath..  she can only see the Red and White clearly and knows itīs me.... also said i hear your Scottish Accent too. Such a sweet Girl. other Trainers just wear red but i wear a Long sleeve White t Shirt underneath because of my Tattoos...

[Donny]

so i trained shoulders...

seated back rested Dumbbell press (Hammer Grip) 5x10
seated side laterals 4x12
bent over laterals 4x12
Dumbbell shrugs 3x15

straight sets today as i was being lazy... later at work i threw in a few sets of seated machine press and machine side delt raises just to finish it off...bit of ab training and that was that... i have a brutally hard Job....

[Primemuscle]

I'LL GIVE U SOME OF MINE 'NO HOMO' ,,

Thanks for the offer Steve (no homo), but all the fun is in trying to build a bubble butt on my own. Can't wait until I can get back to doing lunges again....I need to work on my balance now that my knee has stopped hurting. 

[Donny]

Thanks for the offer Steve (no homo), but all the fun is in trying to build a bubble butt on my own. Can't wait until I can get back to doing lunges again....I need to work on my balance now that my knee has stopped hurting. 

do them in the Smith machine then no Need to Balance... do a full set each leg then swap over.

[njflex]

do them in the Smith machine then no Need to Balance... do a full set each leg then swap over.

I like them on smith do them all the time...

[Primemuscle]

I like them on smith do them all the time...

I am going to give these a try on Saturday when I do my next leg workout.

[Donny]

I am going to give these a try on Saturday when I do my next leg workout.

i like them better than traditional lunges. you can concentrate more on the muscles.

[booty]

I like them on smith do them all the time...

Don't you do lunges walking up stairs?  I seem to recall you something saying about this.  

[njflex]

Don't you do lunges walking up stairs?  I seem to recall you something saying about this.  

yes,,,do a few versions ,,last week i supersetted hack squats with bar on back and walked lunges,,for few wks i was doing stairs love them too..

[njflex]

delts
supersetted hammer machine normally i do not use this machine ,design sucks backrest is angled and no adjustment,,i did 1 arm at a time which on this machine i like better then i did side laterals x4,,
2 nd superset was upright rows with cable raise behind back x3
3rd superset dumbell press with bent over rear lateral raise x2..

shrugs 185/225/275 15/12/12
db shrugs db at sides and pull and pinch traps to neck 85/95's x12

forearms rollup ropes and reverse behind back cable wrist curls

calves standing calf raise 180x15/200 x12,220 x12,240 x12,240 x12

[booty]

yes,,,do a few versions ,,last week i supersetted hack squats with bar on back and walked lunges,,for few wks i was doing stairs love them too..

I love how you vary your workouts Steve. 

[njflex]

I love how you vary your workouts Steve. 

karen it works u add movement/exercises/different order every few wks ,something feels good and works keep it in ..people fall in same rut same routine for too long and wonder why nothing changes,either your strenght,condition,stamina,look,something needs to get better or you have to change things...

[booty]

karen it works u add movement/exercises/different order every few wks ,something feels good and works keep it in ..people fall in same rut same routine for too long and wonder why nothing changes,either your strenght,condition,stamina,look,something needs to get better or you have to change things...

Well said.  This needs to go in Gal and No Ones book.