The Mature thread

[njflex]

back attack
chins set 1 12 reps,added 10 lb hanging on chain x12 set 3 2 tens for 11,felt good to add weight
bent over rows 185/210/235, 12/10/10
seated cable rows 180/195/210 ,10/10/10
pulldowns front x3
rope pulldowns into stretch and pull to waist arms locked open at end x3

weighted hypers 45lb plate 3x12

bi's
seated curl machine x4
db curls 35/40/45 sets 10/10/8
hammer concentrations on knee seated on bench 30/35/ 10's
premade curl bar 90lb x2 sets 10 finish

abs
crunches x4 30 reps legs on bench body on floor

[Wez]

Delts and traps day

75mg Winny ( the end) 250 EQ/250 Galenika Test/4iu Seros

behind the back one arm cable side laterals ss with super slow seated press machine 3 sets
front one arm cable side laterals 2 sets
combo front /side DB laterals 2 sets
reverse cable rear delts 3 sets
pec dek rear delt 3 sets
smith machine shrugs ss with front raises w ez curl bar 4 sets
side raises with chains 2 sets

[njflex]

Delts and traps day

75mg Winny ( the end) 250 EQ/250 Galenika Test/4iu Seros

behind the back one arm cable side laterals ss with super slow seated press machine 3 sets
front one arm cable side laterals 2 sets
combo front /side DB laterals 2 sets
reverse cable rear delts 3 sets
pec dek rear delt 3 sets
smith machine shrugs ss with front raises w ez curl bar 4 sets
side raises with chains 2 sets

FRONT RAISES EZ BAR CURL BAR UNDERHANDED IS KILLER ON FRONT DELTS  ..DO THEM OFTEN.

[Wez]

FRONT RAISES EZ BAR CURL BAR UNDERHANDED IS KILLER ON FRONT DELTS  ..DO THEM OFTEN.

Stole it from you my friend!

[njflex]

delts
db press 55/60/65/65 w drop 55
side lasteral machine x4
rear delt cable x3
underhanded curl bar front raise x3
2 sets standing fr press premade bar

shrugs superset shrug fr with rear shrug on hammer chest machine 225 x10 with 3 plates,275 x10 3.5 plates,315 x10 with 4 plates per side

forarms rolls with rope weighted and wrist curls cable single grip

calves standing calf raise x5

veiny bi/forarm  shot

[Donny]

delts
db press 55/60/65/65 w drop 55
side lasteral machine x4
rear delt cable x3
underhanded curl bar front raise x3
2 sets standing fr press premade bar

shrugs superset shrug fr with rear shrug on hammer chest machine 225 x10 with 3 plates,275 x10 3.5 plates,315 x10 with 4 plates per side

forarms rolls with rope weighted and wrist curls cable single grip

calves standing calf raise x5

veiny bi/forarm  shot

solid Steve. I will later tonight Train legs. I will do a tri set workout.

Leg extensions 3 sets about 10-15 reps
Squats 3 sets 6-10 reps
Leg curls 3sets of 10-15

nothing fancy just 3 moves but intensive. i will do calfes with Donkey Calf raises my son on my Back. This is an old move but good.

[Wez]

looks good Steve....Jersey arm!

speaking of arms.....4iu Seros

barbell curls ss hammer curls 3 sets
Alternate DB curls ss 90 degree preachers 3 sets

smith close grip benches 4 sets up to 285X6 today
French press 3 sets
reverse pushdowns ss regular pushdowns 3 sets
overhead extensions 2 sets

took these two young kids under my wing today. 18 years old and hungry for training info. They soaked it up like a sponge and were very respectful and appreciative. Maybe I shouldn't lose faith just yet! Ken

[njflex]

NICE WORKOUTS 'DUDES' ...JAY GOOD TO SEE YOU BACK AT IT.KEEP THE FAITH MY MAN.

[Donny]

Jay is my Hero...a solid man..

[Primemuscle]

Hey thanks guys for the support. Lindsey, my PT put me through some riggers today. She had me bending my knee like it's never ben bent before. The payoff comes after the ultrasound and icing my knee while using the Tens on it. I walked out of the gym with barely a limp today and it is only my second therapy session. One of the hardest exercises was when she put an ankle weight on me, a roll under my knee and then had me lift my lower leg until it was nearly locked out for 15 reps. It seems like nothing and yet it was a real killer.

[Donny]

Hey thanks guys for the support. Lindsey, my PT put me through some riggers today. She had me bending my knee like it's never ben bent before. The payoff comes after the ultrasound and icing my knee while using the Tens on it. I walked out of the gym with barely a limp today and it is only my second therapy session. One of the hardest exercises was when she put an ankle weight on me, a roll under my knee and then had me lift my lower leg until it was nearly locked out for 15 reps. It seems like nothing and yet it was a real killer.

you are wellcome jay...

[Wez]

It's a beautiful Sunday morning here in Southern New Jersey!

Chest day....4iu Seros/60mg Var

Smith Incline Presses 5 sets up to 225 super slow reps
Hammer Decline Press 3 sets drop set on 3rd 3plates/2plates/1 plate
Cable chest machine thing 3 sets
Cable crossover 21s  high middle low 3 sets

[njflex]

sun day daughter's 4th birthday party birthday is 22nd tho ..family, food,pizza/mussells not muscles /wine/cofee/cake/football toss,ect..

did legs/church earlier too

quads
extensions start 175/295/205/235/250 sets 12
hack squats 3 plates per side/4/5 sets 10
leg press 4 perside /5/6/sets 12/12/10

hams
sldl dbells 60/70/80's
seated leg curl 180/195/210

calves leg press extensions x3/seated calf raise x3

[Wez]

sun day daughter's 4th birthday party birthday is 22nd tho ..family, food,pizza/mussells not muscles /wine/cofee/cake/football toss,ect..

did legs/church earlier too

quads
extensions start 175/295/205/235/250 sets 12
hack squats 3 plates per side/4/5 sets 10
leg press 4 perside /5/6/sets 12/12/10

hams
sldl dbells 60/70/80's
seated leg curl 180/195/210

calves leg press extensions x3/seated calf raise x3

Sounds like a great day Steve.

[njflex]

Sounds like a great day Steve.

thanx,ken/wez/wizard/jedi/kbordner/pops/macho man/i'm out of gas...

[Primemuscle]

I totally veg'd today. I didn't even do any yard work. My leg feels good. Maybe it needed a break.

[Donny]

I trained chest Today and i will now go for a run.

[Wez]

thanx,ken/wez/wizard/jedi/kbordner/pops/macho man/i'm out of gas...

LOL

Back day..trained with my wife.....250 Galenika Test E/250 EQ/60mg Var/4iu Seros

reverse grip pulldowns 3 sets
hammer rows 3 sets
life fitness row underhand grip 3 sets
v-grip pulley rows 3 sets
straight arm pulldowns 2 sets

[njflex]

chest
fdb press 60,70,80,80 12/10/9/8
inc db 60/65/70 10/8/6
hammer press mid/lower seated 2 plate/2.5/3 per side
cable crossovers x3 12/15 reps
press dumbells palms face in press to chest then up, kept db close together'inner chest'finisher hard to describe

tris
superset dip machine with rope pushdowns x3
extension machine with reverse pulldown x3
cable kickbacks to finish x3

abs

[Primemuscle]

Therapy day today. Did some time on the balance board, which was interesting. Didn't know my balance was so far off or maybe I am just "off balance," LOL!

[njflex]

Therapy day today. Did some time on the balance board, which was interesting. Didn't know my balance was so far off or maybe I am just "off balance," LOL!

STAY BALANCED..

[Wez]

Arm Day....60mg Var/4iu Seros

Close grip bench ss barbell curls 3 sets
DB skull crushers ss alternate DB curls 3 sets
cable French press ss hammer curls 3 sets
one arm reverse pushdowns ss double arm cable curls ( like front bicep pose) 3 sets

[njflex]

Arm Day....60mg Var/4iu Seros

Close grip bench ss barbell curls 3 sets
DB skull crushers ss alternate DB curls 3 sets
cable French press ss hammer curls 3 sets
one arm reverse pushdowns ss double arm cable curls ( like front bicep pose) 3 sets

I GET NOTHING OUT OF THAT MOVEMENT DOUBLE ARM CABLE CURL

[Donny]

back,,,

Supinated chin ups 4xmax
Bent over Barbell rows 5x10
Deadlifts 5x10

crunches + leg raises

[njflex]

COOL WORKOUTS,WE ARE DOWN TO 4 HERE...MR NOBODY POPS IN TOO ,BUT STEADY 4 WE ARE..