The Mature thread

[O.Z.]

Shredding up nice Brother!

Indeed Wez. I was anything between 25-30% bodyfat and currently at 10% (maybe less). Would like to go to 7-8% as I am interested to enter my first physique competition later this year.

This is all result of strict 1300-1500 calories diet and a lot of cardio.
I knew I had a bit of muscle under all this fat.

My typical daily food intake is like this:

meal 1-  2 boiled eggs, fresh capsicum or tomato and 200 grams of rare roast beef
meal 2-  steamed green veggies (150 grams) and 200-300 grams of tuna or salmon
meal 3-  fresh salad (fresh spinach&some other green salad) and 200 grams of chicken breast
snack between meal 2-3 would be something like few almonds and fruit yogurt
I have 5-6 cups of espresso a day (love coffee) and 2 teaspoons of peanut butter before gym session.
Plenty of water as well.
This is 6 days in a row and on seventh day I have about 3000-4000 calories mostly carbs and protein, no fat.

Supplements: I do not use gear, no protein powder (all my protein comes from solid food), multivitamins, magnesium, zinc, vitamin C

Spartan life, but well worth it once you see results. I feel great at this stage of my life.

[njflex]

leg day wanted to get great pump and in 1 hr pushed it hard

super sets on order today..

leg press 4 plates per side and extensions 190 10/10
set 2,, 5 plates and 205 ext 10/10
set 3,, 6 plates and 210 ext 10/10
set 4 6 plates and 215 10/10

2nd group

hack squats 3 plates and walking lunges 12 steps per leg
set 2 4 plates and same lunges
set 3 ,,5 plates and same lunge
all hacks sets 10 reps

hams
superset sldl 135 x10 with leg curls 140 x10
set 2 185 x10and leg curl 150
set 3 225 x10 and leg curl 155
set 4 same above..

calves leg press calf raise x3
seated calf raise x3

[O.Z.]

leg day wanted to get great pump and in 1 hr pushed it hard

super sets on order today..

leg press 4 plates per side and extensions 190 10/10
set 2,, 5 plates and 205 ext 10/10
set 3,, 6 plates and 210 ext 10/10
set 4 6 plates and 215 10/10

2nd group

hack squats 3 plates and walking lunges 12 steps per leg
set 2 4 plates and same lunges
set 3 ,,5 plates and same lunge
all hacks sets 10 reps

hams
superset sldl 135 x10 with leg curls 140 x10
set 2 185 x10and leg curl 150
set 3 225 x10 and leg curl 155
set 4 same above..

calves leg press calf raise x3
seated calf raise x3

One thing I notice is your love with leg workouts.
And they are your best bodyparts. You have enough size and very good separation. Don't you think if you keep doing these workouts they are going to overpower your upper body?
By the way you looked great in your competition time. Have you ever used gear?

[njflex]

One thing I notice is your love with leg workouts.
And they are your best bodyparts. You have enough size and very good separation. Don't you think if you keep doing these workouts they are going to overpower your upper body?
By the way you looked great in your competition time. Have you ever used gear?

1 yes..
2,yes and no
3 still balance but yeah i can see a bob paris thing he had great legs and could overpower his top
4 drugged,clean then real clean so good genetics to get contest tight
me this week pic wise..

[wild willie]

chest/bis/calves:


incline smith presses   5 sets

incline flyes   4 sets

cable crossovers  3 sets

hammer curls  6 sets

seated calf raises  6 sets

[Donny]

chest/bis/calves:


incline smith presses   5 sets

incline flyes   4 sets

cable crossovers  3 sets

hammer curls  6 sets

seated calf raises  6 sets

Nice workout George !

[wes]

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates a side-20
3 plates a side-15
4 plates a side-12
5 plates a side-10
I could have done much more but still playing it safe after the long layoff.

I like walking too much to get too crazy too soon! 

Leg Extensions:
70-15
90-12
80-12

Squats:
135-10
170-10
185-8
These were easy peasy......went up 20 pounds since last week which was my first squatting session in years...........no lower back issues so far.

As I said,no squats in years now,doing them late in the workout so I won`t have to go too heavy and screw up my tricky back.

Hamstrings:
Lying Leg Curls:
50-20
80-12
70-12
60-15
50-15

Our Seated Leg Curls Machine has been broken for over a month now............next week,I`ll throw in Stiff-Legged Deads or Glute Ham Raises along with the leg curls.

Calves:
Leg Sled Calf Raise:
5 X failure

Cybex Rotary Calf Machine:
3 X failure

So far so good..........I`ll be adding more stuff next week as far as volume and exercises go.

I figure in 3-4 weeks,I`ll be back in top training form.

[Wez]

Leg/Abs/Forearms

3iu Humatrope/250 Galenika Test/100 Tren A/50 Mast P/40 T-bol

Super slow Ergo reps

Lying leg curls 4 sets
Leg Extensions 4 sets
Leg Press 4 sets

Standing Calf 4 sets

Kneeling Rope Abs 4 sets

One arm high cable forearm curls 4 sets

[wild willie]

leg work:

leg extensions   5 sets

squats   3 sets

Romanian deadlifts  4 sets

seated calf raises  4 sets

[Primemuscle]

I live in a part of Germany that is flat. Hiking i would love to do. I used to go hill Walking in scotland with a good friend. I enjoyed the fresh air and it worked your cardio very well with a pack.

My home is three blocks up from the highway and four blocks down from the top of our hill. The top of the hill is 800 feet above sea level and the bottom of the hill is probably 75 feet above sea level. The sign out front of our home reads 500 ft. No matter where you walk in my neighborhood, it is a hilly hike. I've seen people walking backwards when going down the hill. I've heard that this is less stressful on one's joints.

[Primemuscle]

It is all about improving. Once you improve physique, your mindset is improved as well. You feel more confident, more energetic and much younger.
I have been lifting on and off for years but was never serious about it as there was always an excuse for not making progress.
I was never worried about dieting or bodyfat levels until I saw this pic taken mid 2013. That was a wake up call for me.
With a motivation and a proper diet advice from Gal&NoOne I have decided to make drastic change and step up big time with my commitment.
6 months later and difference is noticeable. And I am motivated as I was never before. Once you commit yourself nothing can stop you and everything is possible.
I was never this lean in my life and now at age of 47 I feel the sky is limit.
Will outline my diet and training soon as well.
Cheers fellas.

Good job getting lean and fit O.Z. I am working on getting slimmer. This morning I weighed 194 lbs. My goal is to be 185 lbs. by summer with a 32" waist.

[njflex]

chest 'home gym'

chest press side grip x4
inc db press/flye combo,, press then flye till failure x3 45/50's
fd press 60's x15 x2
decline db 50's x2 x15
flat flyes x2 50's x10
 3 sets decline pushups x20

tris
pushdowns x4
reverse pushdowns x3
3 sets db extensions lying  w/30's
2 ssets curl bar presses close grip x20

abs

couple pics bodyparts that don't show well in pics i post

forarms
front calf
side/rear calf

[wes]

It is all about improving. Once you improve physique, your mindset is improved as well. You feel more confident, more energetic and much younger.
I have been lifting on and off for years but was never serious about it as there was always an excuse for not making progress.
I was never worried about dieting or bodyfat levels until I saw this pic taken mid 2013. That was a wake up call for me.
With a motivation and a proper diet advice from Gal&NoOne I have decided to make drastic change and step up big time with my commitment.
6 months later and difference is noticeable. And I am motivated as I was never before. Once you commit yourself nothing can stop you and everything is possible.
I was never this lean in my life and now at age of 47 I feel the sky is limit.
Will outline my diet and training soon as well.
Cheers fellas.

One of the best transformations I`ve ever seen,and I`ve seen some good ones.

Great job man,that`s true gritty determination and dedication right there.

[wes]

I CAN BARELY WALK THIS MORNING!! 

[Wez]

I CAN BARELY WALK THIS MORNING!! 

I am fine....back to the drawing board!

[njflex]

holy kids toys in the backround on pic I posted lol,,,basement has everything...

[Donny]

Today was ...

deadlifts
Bent over BB rows
chin ups
power cleans
parallel Bar Dips

afterwards a run in the Woods. enjoyed the fresh air. i feel tired and got a lot of work on tonight on top of that one of the Trainers iīm working with tonight is a real prick. i nearly knocked the geek out not Long ago. He is arogant and thinks he knows it all. the Gym Boss knows heīs a tool and a few women have complained about him. He is a guy who is all theory and no experience. He rides a bike and thatīs it. never seen him lift. i was doing some deads one time and he came over and gave me his comments so i told him to fuck off before i got upset. anyway i better not get my blood pressure up .

[Donny]

tell you what guys i don not feel too good at the mom. was really light headed and weird. Had a bit of chest pain too. i am not paranoid but my father had Heart attacks at my Age. maybe i better get a check up. Iīm never at the Doc but i felt really bad. Never felt like that before. Hope itīs not my time... My Father had to take a lot of pills ... never mind if it happens i hope itīs quick

[njflex]

tell you what guys i don not feel too good at the mom. was really light headed and weird. Had a bit of chest pain too. i am not paranoid but my father had Heart attacks at my Age. maybe i better get a check up. Iīm never at the Doc but i felt really bad. Never felt like that before. Hope itīs not my time... My Father had to take a lot of pills ... never mind if it happens i hope itīs quick

CALM...get checked if it lingers over day.this is coming from someone who nevers goes to dr lol..

[Wez]

Feel better Donny

Back/Triceps
3iu Humatrope/40mg T-bol

Reverse grip pulley rows 3 sets
One arm Hammer pull downs 3 sets
One Arm Hammer rows 3 sets
Straight arm pull downs 3 sets
Life Fitness row machine 3 sets 3 different grips

Incline Hammer close grip benches 3 sets
DB tricep extensions on the floor 3 sets
Pushdowns 4 different handles 4 sets

[Primemuscle]

tell you what guys i don not feel too good at the mom. was really light headed and weird. Had a bit of chest pain too. i am not paranoid but my father had Heart attacks at my Age. maybe i better get a check up. Iīm never at the Doc but i felt really bad. Never felt like that before. Hope itīs not my time... My Father had to take a lot of pills ... never mind if it happens i hope itīs quick

I avoid the doctor like the plague most of the time. Maybe this is because I spend so much time with my wife at her various doctor visits or it is a carryover from when I was a kid and my parents only took me to the doctor when I was near death (joke)! This being said, stress is a killer Donny. A little while before the post were you weren't feeling right, you were upset about work. This might have something to do with you feeling off. With a history of heart disease in your family and concerns over it, you best let a doctor check you out. Chances are, you're fine. Confirming that you are, with an expert opinion will help relieve any stress you feel because of the uncertainty. Go to the doctor!

 

[Donny]

well i went to work and took it easy. Maybe just tired. thought i was going to keel over... never mind a good nights sleep and i am good. Have to get a check up just to be safe. still here 

[Primemuscle]

Speaking of doctors, called my wife's doctor because she isn't doing well at all. In a few minutes, I am taking her up to the ER at the hospital. Her blood gasses are so low, they aren't registering at all. I know the machine isn't broken, cause mine read/displayed right away.

[wes]

Chest & Abs:

Chest:
Smith Machine Inclines-1+1/2 reps = 1 rep:
135-failure
150-failure
165-failure
135-failure
I do one full rep,followed by one half rep from the top,this constitutes one rep.....very humbling,very painful.

Flyes:
50-10
50-10
40-15

Crossovers:
2 X 20 with 3 plates a side

Cybex Seated Bench Press Machine:
8 plates-12
7 plates-12

Abs:

Tri-Set:
{Reverse Crunches:
2 X failure
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure

[wild willie]

back:

lat pulldowns   4 sets

one arm cable rows  4 sets

machine close grip pulldowns  3 sets

chest supported t bar rows  3 sets

hyperextensions  3 sets