The Mature thread

[Wez]

nice supersets going on in there... Spider curls are a real Oldie but good

Thanks...yea I have been pulling old school stuff out of my hat recently!

[Donny]

Thanks...yea I have been pulling old school stuff out of my hat recently!

yes great for maximizing workout time and saving your Joints. do you also do them for one muscle Group or just antagonistic ?

[Wez]

yes great for maximizing workout time and saving your Joints. do you also do them for one muscle Group or just antagonistic ?

Mostly arms......I like to do ss for calves though. The only time I use them for same bodypart is pre-exhaust. I have been doing a lot of drop sets and pause sets. Like for calves I will do 15 reps standing calf raise then hold at the top for 10 seconds then 10 more reps then hold again then 10 more reps then hobble off.

[Donny]

Mostly arms......I like to do ss for calves though. The only time I use them for same bodypart is pre-exhaust. I have been doing a lot of drop sets and pause sets. Like for calves I will do 15 reps standing calf raise then hold at the top for 10 seconds then 10 more reps then hold again then 10 more reps then hobble off.

all great stuff.. talking of supersets i love this Combo... he says itīs Gironda Dips in the Video but they aint.. anyway i do normal Dips and Sternum chin ups

[Wez]

all great stuff.. talking of supersets i love this Combo... he says itīs Gironda Dips in the Video but they aint.. anyway i do normal Dips and Sternum chin ups

Used to do that years ago...regular dips are tough after the rotator cuff surgery. Some days they are fine and others can't do even one.

4iu Seros/75mg Winny....Legs

Standing calves...15 reps hold at top 10sec 10 reps hold 10 reps 3 sets
Seated calf raises 3 setsX20
Leg Extensions 20 reps 15 sec 15 reps 15 sec 15 reps 15 sec 10 reps 15sec 10 reps 15 sec 8 reps 2X
Leg Curls 5 sets
Abs

[Donny]

I love Dips for chest. Feel my chest better than Benches. However Dumbbells are good too.

[Wez]

I love Dips for chest. Feel my chest better than Benches. However Dumbbells are good too.

Yea I agree...I could never feel regular bench in the chest unless I went real wide and that hurts now. Incline DBs/Decline cable flys/Dips when I can.

[Donny]

Yea I agree...I could never feel regular bench in the chest unless I went real wide and that hurts now. Incline DBs/Decline cable flys/Dips when I can.

Decline press is in my opinion superior to flat or incline press and you can normaly do it with shoulder issues. your Training Posts are spot on .

[njflex]

DIPS IF CAN BE DONE DUE TO PEOPLE/TRAINEES SHOULDER ISSUES IF THEY OCCUR,ARE FLAT OUT BEST EXERCISE FOR PUMP AS THEY COME,DIP/FLYE SUPERSET IS ONE OF MY FAV'S OR DIP/CABLE CROSSOVER'S

[Wez]

Decline press is in my opinion superior to flat or incline press and you can normaly do it with shoulder issues. your Training Posts are spot on .

Agreed but don't laugh...at my age it takes me 10 minutes to get my legs in an out of the bench with help!

[Donny]

DIPS IF CAN BE DONE DUE TO PEOPLE/TRAINEES SHOULDER ISSUES IF THEY OCCUR,ARE FLAT OUT BEST EXERCISE FOR PUMP AS THEY COME,DIP/FLYE SUPERSET IS ONE OF MY FAV'S OR DIP/CABLE CROSSOVER'S

exactly Steve.. for me a main chest exercise. Dips hit it all. The pump i get from push ups straight after.

[Primemuscle]

-Been thinking (and it hurts, ) that despite that my knee is out of commission, why can't I go to the gym on crutches and do some upper body exercises? I neglected to discuss this with my doctor the other day during my follow up visit. Truth be told, I am fucking sick of sitting around the house like an invalid. Donny, any advice here? You being the trainer in the group, surely you must have some ideas as to whether I can still do some workouts. It is not like I am a muscle bound freak in terms of upper body development.

Just because I was sick of doing them, I have not done my 100 reps of leg lifts and extensions yet today. I did do the bridge work to stretch out my tendons. It was so much easier today then yesterday. I don't think I will need to do these for very long.

Our daughter is still here taking care of us, which is much appreciated. She is probably stopping me from pushing it too far. I have yet to try to mow the lawn, for example. This is consistent with doctor's orders, which precluded doing anything leg-wise which was not on level ground (who knows when the random Getbigger might show up and challenge me to a fight? LOL). He honestly told me to walk on the crutches when out in public to ward off attacks that might cause me to compromise my gait and thus hurt my knee.

As you all know, I am on TRT. I have wondered if this helps or hinders my recovery. Any thoughts about this?

[njflex]

back,had to think on feet 2 nite late/late workout usually do back/bi's,doing bi's with delts tommorrow..

to cut time on back super setted

chinups x3 15/12/12 supersetted with low cable pulley rows 165/180/185 10/10/10
bent over rows x3 135/185/205 12/10/10 with hammer reverse grip pulldowns set1 plate and 25 then 2 45's for 2 sets reps 10/8/8/
tbar padded chest to pad 2 plates x3 10/10/10 with rope pulldowns attached at top and pulled to waist and opened at finished portion

weighted hypers

abs
quick but great pump..

i usually don't post single bodypart pics other than legs for jay lol,,but couple biceps shots,arms aren't my best bodyparts size wise but decent shape and condition,left and right

[Donny]

back,had to think on feet 2 nite late/late workout usually do back/bi's,doing bi's with delts tommorrow..

to cut time on back super setted

chinups x3 15/12/12 supersetted with low cable pulley rows 165/180/185 10/10/10
bent over rows x3 135/185/205 12/10/10 with hammer reverse grip pulldowns set1 plate and 25 then 2 45's for 2 sets reps 10/8/8/
tbar padded chest to pad 2 plates x3 10/10/10 with rope pulldowns attached at top and pulled to waist and opened at finished portion

weighted hypers

abs
quick but great pump..

i usually don't post single bodypart pics other than legs for jay lol,,but couple biceps shots,arms aren't my best bodyparts size wise but decent shape and condition,left and right

look big and solid to me Steve...good Biceps... 

[Wez]

Shoulder day
4iu Seros pre-workout
500EQ/250TestE/100Npp/75 Winny

DB presses 35X20 40X15 45X12 50X10 55X10 60X8
Shoulder press machine 2 sets
Lateral raises 30X20 40X15 50X10 drop set 50X8/40X8/30X8/20X8/10X8
Rear cable crossovers 3X20
Reverse pek dek 3X10
DB shrugs 4X75X10

[njflex]

delts changed it up a bit

front press standing x4
cable side laterals x3
underhanded curl bar front raises x3
rear delt peck deck x3
finished another outer delt wide bar upright rows x3

shrugs 225 x2 12 reps/275 x2 x10-12

bis
seated curls 30/35/40
seated hammer concetration same way but turn hand dumbell faces up at top finish x3 30/35/35
seated elbow padded curl machine x3
finished standard barbell curls x3

calves
foearms wrist roll cable top part cable and stretch then gooseneck at finish/also rope attached weight up/down.up supersetted both.

[Donny]

i trained shoulders +arms yesterday. with this Tri-set..

seated DB press 4x10
seated DB side raises 4x10
bent over laterals 4x10   

ez bar curls 4x10 Superset with
Close grip Benches 4x6-10

one arm DB tri ext behind head 3x10 with
seated DB curls 3x10

[njflex]

i trained shoulders +arms yesterday. with this Tri-set..

seated DB press 4x10
seated DB side raises 4x10
bent over laterals 4x10   

ez bar curls 4x10 Superset with
Close grip Benches 4x6-10

one arm DB tri ext behind head 3x10 with
seated DB curls 3x10

NICE DONNY,,I'VE TRIED JURY STILL OUT CONCETRATION HAMMERS ,ELBOW TUCKED TO INNER LEG AND CURL BUT HAMMER GRIP.

[Donny]

NICE DONNY,,I'VE TRIED JURY STILL OUT CONCETRATION HAMMERS ,ELBOW TUCKED TO INNER LEG AND CURL BUT HAMMER GRIP.

sounds good Steve. I have done Hammer curls on a preacher bench, like ez reverse curls it works well. I trained legs Today...

supersets...
leg extensions 3x10-15
lying leg curls 3x10-15

Squats 5x10
Romanian deadlifts 5x10
seated Barbell Calf raises (trained at home Today) 5x15

[Wez]

Greetings senior citizens...my wife and I went to the movies last night and we both got 55 and over senior citizen discount.....sad.

75mg Winny/4iu Seros...arms

Rope pushdowns w/pause ss with hammer curls 3 sets
Close Grip smith ss with DB preachers 4 sets
reverse grip pushdowns ss with lying high pulley cable curls 3 sets
one arm pushdowns ss with one arm extensions ss concentration curls 2 sets

[Primemuscle]

So for the last few days, my knee cap is sore. I can't exactly call it pain. Maybe some nerves have reconnected already. I continue to do the doctor prescribed exercises. I am doing them in sets now rather then each hour. The crutches are a total pain at this point. Without them I can almost walk with a normal gait. With them, I hang my right leg off behind me like I am a wounded deer.

I mentioned hitting the gym and saw horror on my wife and daughter's face. I see no reason why I cannot do upper body work. Especially if it is seated exercises.

Working out is a big part of my life. This imposed recovery is killing me. I am so bored. I keep thinking of things to do and then worry I will be fucking up my recovery if I do them.

[njflex]

legs..

started warm up with sore knee r/s last few wks with extensions..
175 x15,190 x12,205 x12,220,x12,335x12,250x12
squats 135x12,225x10,275x10,315x10,365x8
leg press 5 plates/6/7 12/10/8
single leg non walking lunges step foward/back 50 lbs dbell's 10 reps per leg x2

hams added some extra set/movement
sldl dbells 55/65/75,10/10/10
lying leg curls 140/150/155
seated leg curls /180/195

calves leg press calf raise x3 seated calf x3

[Donny]

so Today i went for a run in the Woods. I was joined by a Dog in the Woods who ran along side me most of the way...was funny. was tempted to take it home with me. was some ones pet and not stray because it looked well kept and wore a collar. I might look into getting a Little Dog. I want Funk's Husky.. perfect size.

[Wez]

Alright the six days at week training has finally caught up with me. Was half dead today.
75mg Winny/4iu Seros

Flat bench barbell press all with 1 sec pause at chest
135X15 185X15 205X12 225X10 225X10 185X0 135X10
Incline DB press 3X10X50
Incline cable flys 3x10

 
 

[Donny]

chest + back

parallel Bar Dips 4xmax
push ups (push up bars ) 4xmax
Flat DB flyes 3x10

Sternum chins 3x max
one arm DB rows 4x10
Close grip upright BB rows 3x8-10