The Mature thread

[Wez]

chest/tri/abs

inc db press 60/65/70 12/10/8
flat db press turned in at top palms face on top portion 60/65/65 10/8/8/
hammer lower press seated 2 plates/2plates and 25 x2 sets 10
inc flyes 40/45/45
dips x3 12-13

tri's
pusdowns x4
seated extension machine x3
dip machine tri x3
hi rope pushowns kick at the bottom x3

abs

Nice

[njflex]

Nice

thanx big ken..

[Donny]

Back...

3x max chins
one arm db rows 4x10
Deadlifts 3x5

crunches 3x max.
might just hit the rowing machine tonight after work

[wild willie]

delts and bis:


reverse cable flyes   4 sets

side laterals   4 sets

smith machine shoulder presses  3 sets

db shrugs   3 sets


concentration curls   5 sets

precor machine curls   5 sets

[Wez]

What's up fellow old dudes...arm day...
4iu Seros/250mg Galenika Test Depo/150mg NPP

rope pushdowns 4 sets
incline high rope cable curls 4 sets
smith machine close grips 135X20 185X15 225X10 275X6
preacher cable curls 2 sets close grip 2 sets wide grip
reverse grip pushdowns 4 sets
reverse ez curl 4 sets

[Donny]

delts and bis:


reverse cable flyes   4 sets

side laterals   4 sets

smith machine shoulder presses  3 sets

db shrugs   3 sets


concentration curls   5 sets

precor machine curls   5 sets

nice workout... bet your Biceps were pumped to the max after that....lol I like it!!

[Primemuscle]

Scheduling called me today and scheduled my knee surgery for Friday. This doesn't give me much time to get anxious about it. My knee felt like crap all day, so I am really looking forward to getting it fixed.

[Wez]

Wed.....Legs

4iu Seros pre-workout....my shoulders are finally feeling better.

leg curls ss leg extensions 5 sets
leg presses 5 sets 6 plates/8 plates/10 plates/12 plates/14 plates
standing calves ss seated calves 3 sets
kneeling rope abs ss leg raises 4 sets

[njflex]

Wed.....Legs

4iu Seros pre-workout....my shoulders are finally feeling better.

leg curls ss leg extensions 5 sets
leg presses 5 sets 6 plates/8 plates/10 plates/12 plates/14 plates
standing calves ss seated calves 3 sets
kneeling rope abs ss leg raises 4 sets

nice,,,leg press nice weights.

[njflex]

back/bi/abs..

hammer pulldowns reverse x4 plate +25,2 plates,2 plates and 25,and repeat last set .reps 12/10/10/8/8
hammer seated row usually do not use this one ....2 plates x10/2 plates and 25 x10,2 plates and 25 x8
t bar row reverse grip 3 plates x12/3.5 plates x10,3.5 and ten for 10,drop set 2 plates for 20 finish
standup pulldown/pullover with cable x3

weighted hypers

bi's
seated curl machine x3
alt bicep db curls,30/35/40
curls premade bar 70/80/80 drop to 60 last set
 
abs

[Donny]

back/bi/abs..

hammer pulldowns reverse x4 plate +25,2 plates,2 plates and 25,and repeat last set .reps 12/10/10/8/8
hammer seated row usually do not use this one ....2 plates x10/2 plates and 25 x10,2 plates and 25 x8
t bar row reverse grip 3 plates x12/3.5 plates x10,3.5 and ten for 10,drop set 2 plates for 20 finish
standup pulldown/pullover with cable x3

weighted hypers

bi's
seated curl machine x3
alt bicep db curls,30/35/40
curls premade bar 70/80/80 drop to 60 last set
 
abs

Nice one big Steve..... so today i hit legs...

leg extensions 3x10-15
seated leg curls 3x10-15
seated leg press 4x10
Smith machine squats 3x10,8,8
adduction 2x10
abduction 2x10
45 degree hyperextensions 3x15
calf machine 4x15

wanted to do legs tomorrow but was running past the gym and thought what the hell my legs are warm now so i blasted them...lol  i felt it on the Smith machine squats though... I like the seated adduction machine too...just threw some extras in there..

[njflex]

good workout Donny,i have been trying to get to those add/abductor machines there good to add on .

[Wez]

nice,,,leg press nice weights.

Thanks Steve...hobbling around today though

Delts/Traps...4iu Seros/250 Galenika Test Depo/150NPP

DB Laterals 10X30 20X20 30X12 40X9 drop set 40/30/20/10
Smith machine Presses 135X15 160X10 185X8
DB rear delt laterals 30X15 35X12 40X10
rear delt cable crossovers 2X25
DB shrugs 60X20 70X15 80X12 90X10 50X20
Shoulder press machine 3X10  

[njflex]

Thanks Steve...hobbling around today though

Delts/Traps...4iu Seros/250 Galenika Test Depo/150NPP

DB Laterals 10X30 20X20 30X12 40X9 drop set 40/30/20/10
Smith machine Presses 135X15 160X10 185X8
DB rear delt laterals 30X15 35X12 40X10
rear delt cable crossovers 2X25
DB shrugs 60X20 70X15 80X12 90X10 50X20
Shoulder press machine 3X10  

how big are u?are weights are almost identical reps/weight on what I've seen.

[Wez]

how big are u?are weights are almost identical reps/weight on what I've seen.

5'10" 205

[njflex]

5'10" 205

NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.

[Wez]

NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.
[/quote

Nice....I need to get down to about 190 to be where I want to be.

[njflex]

NICE,I'M 5'7/5'8 LOL SHOES 185/190 BF FLUCTUATES SLIGHT WINTER/SUMMER ,I STAY PRETTY RIPPED ALL YEAR,NOW SO OFF SUMMER CONDITION VERY LEAN ,TOOK CONDITION TO A BIT MORE EXTREME THIS YEAR.
[/quote

Nice....I need to get down to about 190 to be where I want to be.

COOL,,I POST PICS HERE TIME TO TIME ,I HAVE A PIC FROM WK AGO 'SHREDDED'

[njflex]

delts
enjoying ken's delt regimine been copying some latley.

started side delt raises pump style 15x10,20 x20,25x15,30x12 last set drops 35 x8-25x8-20x10-15x10 smoked...
fr raises x3 25/30/35 sets 10 .single arm and mixed with both hands
rear peck deck raises x4
behind neck smith x3
2 sets cable behind back raises

shrugs 225x12/275x12/275 x12
rear shrugs x2 on hammer chest machine 3 plates x15/4 plates x15

forarms

calves 5 sets standing calf raise

[Wez]

Thanks Steve...the "run the rack" delt raises are a staple now

Arm Day....4iu Seros/250mg Galenika Test/150NPP

V-bar pushdowns 4 sets
Seated French Press 3 sets
Dip Machine 3 sets
One arm cable extension 2 sets
Rope pushdowns  1 set with 6 drops
EZ bar wide grip curls 3 sets
Close grip incline cable curls from high pulley 3 sets
Preacher curl machine (one arm) 3 sets
Hammer curls 2 sets

[Primemuscle]

I just wrote a detailed and I thought extremely funny account of my arthroscopic knee surgery experience today and then hit the wrong button, saving you all from having to read another one of my novelettes.  

So, long funny story short, the surgery went well. My knee had more damage than the MRI indicated. I will be using crutches for a month because I am not supposed to put weight on my right leg.

Since I can't go to the gym for awhile, my upper body exercise will be hobbling around the house on crutches. I will continue to read your inspirational workout routines with a somewhat jealous eye. Occasionally, I will post some long diatribe because, well, there isn't a lot more I can do right now.

Keep strong, live good and keep positive thoughts for my full recovery. Right now, I have no pain whatsoever, which is probably because of the anesthesia, which is still wearing off. I have pain meds, if I need them.  

BTW, my knee injury is not age related. So if you all take good care of yourselves, you may never experience this....just saying.

[njflex]

get well soon jay...we need ya 

[Donny]

get well soon jay...we need ya 

X2...all the best Jay. I had an op like you on my right knee in 99.. my cartilage. can squat like a king now...

[Donny]

Feeling like shit today... a woman i trained yesterday gave me a cold.... she was sneezing and coughing all the time. Got to work tomorrow too. never mind i think i will now eat a large bowl of Vanilla ice cream... make me feel better. I Sound like a real pussy here... better sort my shit out ! I will run tomorrow before work and sweat all the shit out. Maybe not sensible but well we will see....

[Donny]

love it....