The Mature thread

[Donny]

Yesterday was Shoulders +arms

Side laterals 4x10-12 Superset with Barbell press 4x10
rear delt machine 4x10-12

Dumbbell Incline curls 5x10 Superset with
Incline bench ez bar French press 5x10

Incline curls hit my Biceps nice ...a Steve Reeves exercise
The only Thing i use now and again when i do parallel bar Dips is These 2 pads.

[DroppingPlates]

Yesterday was Shoulders +arms

Side laterals 4x10-12 Superset with Barbell press 4x10
rear delt machine 4x10-12

Dumbbell Incline curls 5x10 Superset with
Incline bench ez bar French press 5x10

Incline curls hit my Biceps nice ...a Steve Reeves exercise
The only Thing i use now and again when i do parallel bar Dips is These 2 pads.

That's a solid no-bull schedule, nice! I love incline curls as well. I do them with a short pause at the bottom, arms fully stretched. As a result, I can't lift much, but I feel my tendons for at least 2 days. To me, this feedback is a sign that I need to work on this.

The problem with most modern dipping bars/machines is that they have thin grips. Pads/thick bar grips are great for this, esp for those with large hands.

[Wez]

Agreed DP on the cheap version gripz.....You have to be real cheap to go the hardware store route....Anybody try Versa gripps yet....seem pretty interesting.

Delts/Traps

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

Reverse pec dek 5 sets
Incline rear DB laterals 3 sets
up and down the rack side laterals 20/25/30/35/40/30/20/10
side laterals with one chain 3X10
seated DB press ss smith upright rows 4 sets

[chaos]

Just get a fat bar

[DroppingPlates]

Just get a fat bar

If I only had my own gym... The average European gym isn't your average Gold's/Powerhouse/EliteFTS. This means no Hammer Strength, no power racks, no hex bars, no foam rollers, no squat bars, no thick bars and the list goes on...

[Wez]

Just get a fat bar

They are sweet...had one in my last gym. Great for reverse curls.

[Donny]

Legs...

pre exhaust

leg extensions 4x15 with
seated leg press 4x10

seated leg curls 4x15 with
hyperextensions 45% 4x15(i found this very good instead of Romanian Deads and safer)

Standing Smith machine calf raises 5x15-20

4x max hanging knee raises from straps. Interval Training 30 mins on bike

[Wez]

Insane arm workout from Kali>
80mg Var/4iu Seros

One arm cable tri extension 100reps
Ez bar pushdown 100 reps
Rope pushdown 100 reps
Reverse EZ bar pushdown 100 reps
DB kickbacks 30X20 25X20 20X20 15X20 10X20
Total 500 reps

Cable curls 100 reps
Cable preacher curls 100 reps
Hammer curls 100 reps
Barbell curls 100 reps
Total 400 reps

whole thing took 50 minutes.

Serious pump.

Couldn't do anymore.

[DroppingPlates]

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...

[Wez]

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...
[/quote

Nothing.....won't do again.

[DroppingPlates]

What would happen if you measure your arms, train "Kali-style" for a month and then measure your arms again?...
[/quote

Nothing.....won't do again.

I remember that I once did a legs-back-chest (and repeat 2 two times) circuit of 50 reps, the pump/pain was insane, lol
It might me a good shocker every now and then.

[Donny]

what weight were you using Wez ?

[Wez]

I used 30 on the one arm cable extensions.
60 on the ez bar pushdowns
50 on thye rope pushdowns
50 on the reverse ez pushdowns
30/25/20/15/10 on the DB kickbacks 20 each

I used 50 on the cable curl
40 on the cable preacher curl
35 on the DB hammer curls ( 5X20 with 10 sec pause)
40 on the BB curl

Ken

[Primemuscle]

Just completed week five of eight weeks of physical therapy. The knee is getting a little better every day. I can actually see the beginning of the inner teardrop on my right leg. Maybe sometime in the next decade my legs will rock like Steve's do. 

[njflex]

Just completed week five of eight weeks of physical therapy. The knee is getting a little better every day. I can actually see the beginning of the inner teardrop on my right leg. Maybe sometime in the next decade my legs will rock like Steve's do. 

nice jay  ..

delt day
side lateral machine x4
front press x4 last set 3 set drop
rear delts bent seated dumbell raise x3
fr raises with premade curl bar x3
2 sets wide uprights finish

did shrugs with back day earlier something different

calves standing calf raises x4 did 8 reps each foot position

forarms reverse wrist curls cablr arms on knees x3
reverse wrist curl bar behind back x3

[njflex]

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20
seated calf raise x3 till failure

[Wez]

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20
seated calf raise x3 till failure

Damn Steve...looks killer!

[njflex]

Damn Steve...looks killer!

i try.i try,,seriously great workout killer pump..

[Primemuscle]

legs today..phew..
leg press usual start latley..4/5/6/7 45's per side ranges reps 12/10
squat shoulder width stance 225/275/315/365 12/12/10/10
lunges up stairs up/down 2x repeated 2x
leg extensions x3 sets 12/15 reps

hams
lying leg curls x3 140/155/165 12/10/10
seated leg curls 180/195/210 10/10/8

calves leg press x3 sets 20
seated calf raise x3 till failure

How do you feel about lunging on stairs verses lunging on a ramp? There is a long ramp inside my gym which is what most people do their lunges on. I've not seen anyone do them on the steps which are about a third of a flight or about 5 steps.

[njflex]

How do you feel about lunging on stairs verses lunging on a ramp? There is a long ramp inside my gym which is what most people do their lunges on. I've not seen anyone do them on the steps which are about a third of a flight or about 5 steps.

i do both and also walk gym floor doing them,step portion up are 20 steps but skip evry other 1st plants above rear one step behind its about 12 steps then down full 20 jog down them then back up ,i do it 2 full times 2x

[Wez]

Sunday chest day with my Brother
80mg Var/4iu Seros

Flat bench smith machine 135X25 185X15 225X10 dropset 245/195/145/95
Incline smith machine 135X15 185X10 drop set 165/145/125/105/85/65
Cable Crossovers 100 reps

[DroppingPlates]

My "wake-up training" after almost a week of no training (nose operation last Tuesday because of my sleep apnea),

Cardio: 18.5 minute HIIT session (hign intensity interval training) on a stationary bike.
Forearms: DB wrist curls and reverse curls.
Foam rolling.

[Wez]

My "wake-up training" after almost a week of no training (nose operation last Tuesday because of my sleep apnea),

Cardio: 18.5 minute HIIT session (hign intensity interval training) on a stationary bike.
Forearms: DB wrist curls and reverse curls.
Foam rolling.

I love training forearms! After all that's what's hanging out of your shirt!

[Mr Nobody]

How do you feel about lunging on stairs verses lunging on a ramp? There is a long ramp inside my gym which is what most people do their lunges on. I've not seen anyone do them on the steps which are about a third of a flight or about 5 steps.

Lunges are more difficult going downhill.

[DroppingPlates]

I love training forearms! After all that's what's hanging out of your shirt!

Yeah, it's an important part to train and not just because thick & veiny forearms separates you from the gym rats, but also for a solid grip which isn't only a weak link while training back.