The Mature thread

[DroppingPlates]

Why the physical therapy, Jay? (I don't follow this thread from day to day)
Have you ever tried foam rolls?

[njflex]

back
wide grip chins weighted set one bodyweight x15,added 2 tens x12/3 tens x12
tbar row 2 plates x12/2.5 x12/3plates x10/3.5 plates x10
low cable rows x3 180/200/210 x10
reverse hammer pulldown x3 2plates x10/2plates and 10 x10/2 plates and 2 tens x10
finished 2 x 1 arm db rows 85/90's

weighted hypersx3

bi's
barbell curl45 lb bar 65 x12/85x10/105x10
db curls 35/40/40
seated concentration curls hammer grip 30/35
cable rope up curls x2

abs

postworkout bowl choc cheerios /large scoop whey with water ,
2 slices ezekial bread nutella
apple

[Primemuscle]

Why the physical therapy, Jay? (I don't follow this thread from day to day)
Have you ever tried foam rolls?

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.

[njflex]

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.

KEEP IT UP JAY...

[DroppingPlates]

I had knee surgery for a torn meniscus on September 6th. While they were in there, the doctor decided to do micro-fracture surgery to help me grow new cushioning to replace the part of the meniscus that was removed. This is more commonly done on younger men and athletes. So I am flattered that my doctor thought it would work for me. Anyway I was not supposed to 'bear weight' on my right knee for about a month. In the year leading up to my having the surgery and then the recovery, I've favored that leg in ways that have had some negative results. The tendons at he back of my knee were affected. I still cannot lock out my knee. The reason for the therapy is to get me back to functioning and walking like a normal person and not like some old guy with a crippled knee. It seems to be working.

During the therapy sessions, my therapist puts a foam roll under my knee and a weight on my ankle. Then I do 2 sets of 15 reps driving the back of my knee into the roll and trying to lock it out while tensing the inner "tear-drop" quad muscle. Apparently this is the muscle which most supports our knees and mine is pretty weak as a result of the injury and the surgery.

Apparently, it takes a full year for micro fracture surgery to completely heal. If this is true, I have a long ways to go before I can hit the dance floor again.

It's good to hear that the recovery process goes well, but damn, it takes time.
Recently, I had some knee and ankle problems due some interval training sessions in a park (walks alternated with sprints), so I was forced to do this type of cardio in the gym on a stationary bike, not my favorite place for cardio, lol.

[Donny]

KEEP IT UP JAY...

best wishes from us all here..never give up 

[Wez]

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow

[njflex]

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow

nice doing delts tonite might cop a few of these..

[Donny]

Delts/traps

80mg Var/4iu Seros

Rear delt DB raises up and down the rack 15/25/35/45/30/20/10
Seated DB side raises 5X30X12
Reverse pec dek 3X10
Side laterals with 40 lb of chain 3X10
one arm cable rear delts 3X15
side cable one arm laterals behind the back 3X12
Drop set Smith front presses with 10s 7 on each side down to 1 on each side 7 sets total 8 reps each
Smith machine shrugs 4X225x10 super slow

I like the rear delt/side delt work before pressing...nice

[Wez]

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken

[njflex]

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken

I AGREE laterals heavy/light/drops/reps I try it all,i get nothing from heavy pressing,my delts have come around to be a good bodypart,i was more or less all chest in that area .

[Donny]

Thanks guys....I love the trading of ideas. after 36 years of lifting new ideas are great. My shoulders have become my best body part now. I really think it's from all the lateral work. Ken

I know a few People who swear by hitting rear delts first. Hitting the side delts like you do will really pre exhaust before pressing and will allow less weight by pressing which saves your Joints. your workout i like. I like to sometimes tri set front,side,rear lateral raises and then press. now that burns  

[Donny]

I AGREE laterals heavy/light/drops/reps I try it all,i get nothing from heavy pressing,my delts have come around to be a good bodypart,i was more or less all chest in that area .

yes Steve, the shoulders get hit all the time also very hard with chest... for you laterals were just the icing on the Cake..lol

[njflex]

yes Steve, the shoulders get hit all the time also very hard with chest... for you laterals were just the icing on the Cake..lol

I needed rounder/fuller delts so I attacked them and still trained chest the same but the delts filled in around upper chest area,i still like having good chest its the most powerfull other than quads bodypart,

[Mr Nobody]

I farted then looked around and I was taller by a foot over a Mexican but he looked tall before I stood up confusion ruling.

[Donny]

I farted then looked around and I was taller by a foot over a Mexican but he looked tall before I stood up confusion ruling.

go and Play with the kids

[Mr Nobody]

go and Play with the kids

Did you lift today?

[Donny]

Did you lift today?

grow up 

[Primemuscle]

It's good to hear that the recovery process goes well, but damn, it takes time.
Recently, I had some knee and ankle problems due some interval training sessions in a park (walks alternated with sprints), so I was forced to do this type of cardio in the gym on a stationary bike, not my favorite place for cardio, lol.

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.

[Donny]

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.

Jay get your cardio in..i do it in the Gym and outside. Running outside i enjoy more

[njflex]

 did wez workout delts

started..rear delt machine x4 75/90/105/120,12/12/10/10
side laterals seated 20/25/30/30
uprights smith x3
front raises with curl bar pre made bar 60/70
finished x2 drops loaded 6 tens per side x10/dropped to5 x10.last set 4 per side x10 ,2nd time around 8 reps per ,,,sick pump

shrugs 225x15.275 x12.315 x12/315 x12

forarms
calves 5 sets 12 reps per standing calf raises..

[DroppingPlates]

Yes the cardio in the gym is a lot safer in terms of possible injuries, but it can be such a bore too. I used to really enjoy a good run through the neighborhood. There was a time when I would run to the gym, workout and then run home. I don't do that these days. All it takes is one misstep and you've fucked yourself up with an injury.

I did those interval sessions right after my weight training, just to burn max fat. But, as a consequence you're more sensitive to injuries. I'm close to my goal of 10% bf (right now prob 11-12%). The last couple of weeks I switched to walking for an hour, prob not as effective as those 18.5 minute HIIT cardio sessions, but I love to walk, esp in this season. It's also a good moment to listen to lectures, motivational talks or spherical music.

[Donny]

I did those interval sessions right after my weight training, just to burn max fat. But, as a consequence you're more sensitive to injuries. I'm close to my goal of 10% bf (right now prob 11-12%). The last couple of weeks I switched to walking for an hour, prob not as effective as those 18.5 minute HIIT cardio sessions, but I love to walk, esp in this season. It's also a good moment to listen to lectures, motivational talks or spherical music.

Walking is ok to do now and again...like Steve Reeves wrote in his book you can do it from Young to old. he also spoke about breathing in like a semi yoga Fashion in three stages. Reeves also wrote a book on power Walking and how to distribute weight on your Body. I have "building the classic Physique" from him and in chapter 23 he explains it all very well.

[Wez]

did wez workout delts

started..rear delt machine x4 75/90/105/120,12/12/10/10
side laterals seated 20/25/30/30
uprights smith x3
front raises with curl bar pre made bar 60/70
finished x2 drops loaded 6 tens per side x10/dropped to5 x10.last set 4 per side x10 ,2nd time around 8 reps per ,,,sick pump

shrugs 225x15.275 x12.315 x12/315 x12

forarms
calves 5 sets 12 reps per standing calf raises..

Whatcha think?

[DroppingPlates]

Walking is ok to do now and again...like Steve Reeves wrote in his book you can do it from Young to old. he also spoke about breathing in like a semi yoga Fashion in three stages. Reeves also wrote a book on power Walking and how to distribute weight on your Body. I have "building the classic Physique" from him and in chapter 23 he explains it all very well.

Walking was serious business for Reeves, literally and figuratively
He had a good face, no homo