The Mature thread

[Donny]

buissness is picking up here mr n,d.p.wez,donny,prime,me ,we are cruising..

best band of Brothers on here   and sister

[DroppingPlates]

Last time I did Zercher squats Reagan was President.....good workout.

LOL, I wasn't even lifting things back then!

[Donny]

LOL, I wasn't even lifting things back then!

really ...i am old 

[Donny]

hard ...

[njflex]

Yeah, I do the same for both exercises, not only for a good stretch, but also to keep my knees in good condition. At the top I keep my knees bent.

Regarding those zercher squats, I did them for the first time after I saw a powerlifter performing them. Since the bar was pushing against my stomach, I was out of breath, even with 135lb, lol.

yes locking out is overated to an extent,each person has different range motion,pain threshold,lock out ability due to limb length and joint /tendon strenght

[Primemuscle]

Amazing the things I can't do well. Today during physical therapy, I had to balance on one foot with my knee slightly bent while standing on a foam pad. I could barely accomplish this with my left leg and not at all with the right one. Not sure how this heals my knee, but I am not the one calling the shots here. Lindsay's massaging my leg felt good though, even the stretching part. 

[Donny]

Amazing the things I can't do well. Today during physical therapy, I had to balance on one foot with my knee slightly bent while standing on a foam pad. I could barely accomplish this with my left leg and not at all with the right one. Not sure how this heals my knee, but I am not the one calling the shots here. Lindsay's massaging my leg felt good though, even the stretching part. 

sounds like she is doing a great job

[DroppingPlates]

hard ...

I can't stand that Pee Wee Herman, LOL
I used a squat rack for unracking/racking, but next time I will perform them in front of the rack, since I was toughing the horizontal layers (or 2 plates on the floor). My 'hook' was different; elbows out and hands in a prayer position.

[njflex]

off heavy day training ,downstairs pump work on all around machine

chest press top grip/side /pushups x3 tri set 10 reps each
behind pulldowns/fr under hand close grip pulls/2 handed dbrows 55's x3  again 10 reps per
side laterals/upright/bent over rear raise/shrugs 55's x2 around
triceps pushdowns/cable curls x3
db curl/hammer/kickbacks x3
spent 30/40 minutes just moving good extra day workout around heavier training

basement pic  ;)lol...

[Donny]

This Looks good stuff..load of old School stuff
http://rippeder.com/

[Wez]

Happy Sunday Gentlemen!

80mg Var/4iu Seros

Cable Crossovers with pause squeeze 5 sets
Hammer Incline 4 sets up to 3 plates per side
Hammer Wide Decline 3 sets up to 4 plates per side
Pec Dek 3 sets with pause squeeze

[njflex]

happy sun wez and crew 

leg day
leg press plate and 3 plates per as warmup then 5 plates x12/6 plates x12/7x10
hack squats 3 platws x10/4 x10/5 x10
walking lunges 50 lb db's x2
leg extensions 205/220/220 x12

hams
dbell stiff legged 60/70/85
seated leg curls 189/195/210

calves leg press 2 plates x20/2.5 x20,3 plates x20,3 plates x20

[DroppingPlates]

Happy Sunday Gentlemen!

80mg Var/4iu Seros

Cable Crossovers with pause squeeze 5 sets
Hammer Incline 4 sets up to 3 plates per side
Hammer Wide Decline 3 sets up to 4 plates per side
Pec Dek 3 sets with pause squeeze

Like Dorian used to say: "squeezzzzzzzze", good job!

[Wez]

Like Dorian used to say: "squeezzzzzzzze", good job!

Thanks...been trying to slow everything up and squeeze and pause. Whole nother ballgame.

[Donny]

 Dips 4xmax
 Decline flys 4x10
 Incline DB press 4x10
 Incline flys 4x10

30 mins Interval cardio and abs. enjoyed decline flys today not done then for a while.

[Wez]

Back day folks
80mg Var/250 EQ/300 Sustanon/4iu Seros

Wide Grip Chins 4X10
V-grip pulldowns  3X10
Incline DB Rows 3X15
Seated pulley rows with rope 2X10
Straight arm pulldowns 2X15

[njflex]

Back day folks
80mg Var/250 EQ/300 Sustanon/4iu Seros

Wide Grip Chins 4X10
V-grip pulldowns  3X10
Incline DB Rows 3X15
Seated pulley rows with rope 2X10
Straight arm pulldowns 2X15

I DO SAME AMOUNT SET 12/15 BIG BODYPART

[Wez]

I DO SAME AMOUNT SET 12/15 BIG BODYPART

Great minds..........

[njflex]

chest
fdb 60/70/80/85 drop to 65
inc dbell..60/65/70
cable crossovers x3
hammer chest press x3 2 plates worked to 3 plates per side 12/10/10
weighted dips x3 last set bodyweight ,used some 10's and and 35 plate

tri's
pushdowns x4 130/140/150/160 set 12/12/10/10
overhead rope extensions x3
reverse pushdowns back to pAd x3
2 sets finish dip machine

abs

[Wez]

erms
80mg Var/4iu Seros

Rope pushdowns ss cable curls 3 sets
Smith close grips ss alternate DB curls  3 sets
French Press ss machine preachers 3 sets

[Wez]

Legs/Abs day

80mg Var/250 Galenika Test/250 EQ/ 4iu Seros

Rope crunches 5X25
One leg Leg Press 6X10
Leg Ext 3X20
Leg Curls 3X20
Calves on Leg Press 3X25
Seated Calves 3X10 super slow

[Donny]

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max

[Wez]

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max

Beautiful in it's simplicity.

[DroppingPlates]

pre exhaust ...
Leg extensions 3x15 with
seated leg press 3x10

seated leg curls 3x15 with
Romanian Deads 3x10

one legged calf raises 4x15

reverse crunches 3x max

Pre exhaustion helped Evan Centopani to bring up his chest. I should give this technique a serious try..
Do you mean the horizontal leg press? Some people like to favor the horizontal version, others the vertical one. I prefer the last one, though my gym has a poor one from Technogym with a small platform.

[Primemuscle]

Physical therapy routine:
Leg press, 2 sets of 15 with 4 plates, superset with 2 sets of 15 reps calf raises. Then 2 sets of 15 reps seated leg curls.

15 minutes on the recumbent bicycle and 5 minutes on the elliptical.

Loads of stretches, massage, ultra-sound and tens unit with ice.

This was a two hour session. Leg feels pretty good.