Author Topic: The Mature thread (Read 372346 times)

Wez · « **Reply #4275 on:** January 20, 2014, 12:26:14 PM »

Quote from: njflex on January 20, 2014, 12:19:24 PM

LOVE DROP SETS SEATED CALF RAISE

I was hobbling around the grocery store after!

njflex · « **Reply #4276 on:** January 20, 2014, 12:46:56 PM »

Quote from: Wez on January 20, 2014, 12:26:14 PM

I was hobbling around the grocery store after!

wild willie · « **Reply #4277 on:** January 20, 2014, 08:32:28 PM »

chest/bis:

incline smith super set with flat flyes 6 sets

cable crossovers 4 sets

incline flyes 4 sets

hammer curls 6 sets

wes · « **Reply #4278 on:** January 21, 2014, 03:52:19 AM »

Monday Jan. 20th.

Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-15
5 plates per side-15

Leg Extensions:
80-12
100-12
90-12
70-15

Squats:
135-15
185-10
205-6
165-12

Hamstrings:
Lying Leg Curls:
50-20
70-12
90-12
80-15
70-15

Calves:
Cybex Seated Leg Press Calf Raise:
5 X failure

Cybex Rotary Calf Extensions:
3 X failure

wes · « **Reply #4279 on:** January 21, 2014, 08:34:50 AM »

Tuesday Jan. 21st.

Chest:
Smith Machine Inclines:
135-20
160-12
185-6
155-12
155-10
135-15
Very little rest between sets throughout the whole workout.

Next week I`ll train faster with more intensity techniques thrown in.

Flyes:
45-10
55-10
50-10

Pre-Exhaust Super-Set:
{Pec-Deck:
2 X failure with 5 plates
{Cybex Seated Bench Press Machine:
2 X failure with 7 plates

Crossovers:
1 X 20 with 4 plates

Abs:

Super-Set:
{Rope-Crunches:
2 X failure
{Reverse Crunches:
2 X failure

njflex · « **Reply #4280 on:** January 21, 2014, 10:32:38 AM »

chest
fldb press 55/65/75 12/10/10 80/80/80-60 drop 8/8/6-6
incline press 165/175/185/135 10/10/8/15
hammer seated lower pec press 2 plates/2.5/3plates 12/10/8
cable crossovers x3 15/12/12
dips x3 bodyweight x15 then 2 sets 25lb plate additional x12-15

tris
ROPE EXTENSIONS OVERHEADX4
REVERSE PUSHOWNS UNDER HAND GRIP X3
PUSDOWNS SUPERSET WITH CABLE KICKBACKS X3

ABS

Wez · « **Reply #4281 on:** January 21, 2014, 11:08:56 AM »

Back and Triceps

3iu Seros/250 Galenika Test/100 Tren A/50 Mast P/50mg T-bol pre-workout

Wide grip Chins 3X10
Bent Rows 135X20 185X15 205X10 225X8
Palms facing pull downs 120X20 140X15 160X12
Rope pulls to waist 3X15

Tri sets 3 times

V-grip pushdown X20
Lying extensions with 40lb chains each hand x10
Dip machine X15

njflex · « **Reply #4282 on:** January 21, 2014, 11:19:42 AM »

Quote from: Wez on January 21, 2014, 11:08:56 AM

Back and Triceps

3iu Seros/250 Galenika Test/100 Tren A/50 Mast P/50mg T-bol pre-workout

Wide grip Chins 3X10
Bent Rows 135X20 185X15 205X10 225X8
Palms facing pull downs 120X20 140X15 160X12
Rope pulls to waist 3X15

Tri sets 3 times

V-grip pushdown X20
Lying extensions with 40lb chains each hand x10
Dip machine X15

ROPE PULLS TO THE WAIST IS ONE OF MY FAV;S DO THEM OFTEN..

Donny · « **Reply #4283 on:** January 21, 2014, 12:25:36 PM »

Today was...

Deadlifts
Barbell rows
Barbell Bench press
Military press
Barbell curls (5x10) all the rest 5x5

Donny · « **Reply #4284 on:** January 22, 2014, 10:31:37 AM »

Tonight was a Long endurance run with a friend ,,,hurt

Wez · « **Reply #4285 on:** January 22, 2014, 10:52:05 AM »

Delt/trap day

3iu Seros/50mg T-bol

Front side lateral warmup 2 sets
Side laterals 8/10/12/15/20/25/30/35/40
Incline side laterals drop set 20/15/10/8
Bent rear laterals ss cable rears 4 sets
Seated smith presses from pins at nose. 95x20 115X15 135X12 155X0
DB shrugs 5 sets 55/60/65/70/75
Side cable laterals 2 sets to failure

njflex · « **Reply #4286 on:** January 22, 2014, 11:55:36 AM »

Quote from: Wez on January 22, 2014, 10:52:05 AM

Delt/trap day

3iu Seros/50mg T-bol

Front side lateral warmup 2 sets
Side laterals 8/10/12/15/20/25/30/35/40
Incline side laterals drop set 20/15/10/8
Bent rear laterals ss cable rears 4 sets
Seated smith presses from pins at nose. 95x20 115X15 135X12 155X0
DB shrugs 5 sets 55/60/65/70/75
Side cable laterals 2 sets to failure

nice ..I swear ur copying my workouts

...good stuff..

Donny · « **Reply #4287 on:** January 22, 2014, 12:05:15 PM »

Quote from: njflex on January 22, 2014, 11:55:36 AM

nice ..I swear ur copying my workouts ...good stuff..

TOP GUN

njflex · « **Reply #4288 on:** January 22, 2014, 12:07:34 PM »

Quote from: Donny on January 22, 2014, 12:05:15 PM

TOP GUN

,

O.Z. · « **Reply #4289 on:** January 22, 2014, 08:48:24 PM »

back to gym last night after 6 days of hectic life and no time to lift any weights. Wife in hospital, taking care of little kid, running business...
Now I see how much of stress relief gym session are. Escape from every day grinding. Once done, you reach nirvana state

Quite pity a lot of people see it as a torture chamber.

Wez · « **Reply #4290 on:** January 23, 2014, 10:40:39 AM »

Arm Day
3iu Seros/100mg TrenA/75mg Mast P/50mg T-bol

DB preacher curls 25X10 30X10 35X10 40X10
EZ Bar Curls 3X105X10
Hammer Curls 3X50X12
Concentration curls 2x25x10
One arm machine preachers 2X40X15

Rope pushdowns ss reverse ez curl pushdowns 3 sets each
Smith Machine JM Presses on Incline 4X135X15
Overhead extensions 3X15
Rope pushdowns ss reverse ez curl pushdowns 3 sets each

one arm high cable forearms 4 sets

wild willie · « **Reply #4291 on:** January 24, 2014, 08:37:43 AM »

chest/bis/calves:

incline smith machine 5 sets

incline flyes 4 sets

cable crossovers 4 sets

hammer curls 6 sets

seated calf raises 5 sets

njflex · « **Reply #4292 on:** January 24, 2014, 09:02:50 AM »

BEEN SICK HEAD/CHEST COLD PRETTY WORN...

DID BACK DAY BEFORE SICK DAY TOO BEAT TO WRITE IT 2 DAYS AGO

BACK
PULLDOWNS BEHIND NECK X4
LOW CABLE ROW UNDERHAND GRIP X4
DB INCLINE 2 ARM ROWS X3
STANDING WIDE BAR PULLINS TO WAIST X3
SINGLE ARM CABLE PULLDOWNS X3

BI'S
CURLS DB 30/45/45
CURLS DB CONCETRATION HAMMER STYLE 30/30/30
CURL BAR CURLS X3
CABLE CURLS ON LAT PULLDOWN STRETCH AND CURL BAR BEHIND HEAD ..HIT OR MISS WITH THESE TOSSED IN A FEW WHAT THE HECK..

Primemuscle · « **Reply #4293 on:** January 24, 2014, 10:55:23 AM »

Quote from: njflex on January 24, 2014, 09:02:50 AM

BEEN SICK HEAD/CHEST COLD PRETTY WORN...

DID BACK DAY BEFORE SICK DAY TOO BEAT TO WRITE IT 2 DAYS AGO

BACK
PULLDOWNS BEHIND NECK X4
LOW CABLE ROW UNDERHAND GRIP X4
DB INCLINE 2 ARM ROWS X3
STANDING WIDE BAR PULLINS TO WAIST X3
SINGLE ARM CABLE PULLDOWNS X3

BI'S
CURLS DB 30/45/45
CURLS DB CONCETRATION HAMMER STYLE 30/30/30
CURL BAR CURLS X3
CABLE CURLS ON LAT PULLDOWN STRETCH AND CURL BAR BEHIND HEAD ..HIT OR MISS WITH THESE TOSSED IN A FEW WHAT THE HECK..

Probably all that snow and freezing weather gave you the cold. My cousin who lives in Maine just emailed me that she has had a cold since Christmas.

njflex · « **Reply #4294 on:** January 24, 2014, 11:55:23 AM »

Quote from: Primemuscle on January 24, 2014, 10:55:23 AM

Probably all that snow and freezing weather gave you the cold. My cousin who lives in Maine just emailed me that she has had a cold since Christmas.

I'M IN PRETTY BAD SHAPE,COUGH IS ECHOING AND DRY HARD HURTS MY BODY WHEN I COUGH.HEAD FEELS LIKE ITS AN ANVIL..

Donny · « **Reply #4295 on:** January 25, 2014, 03:04:35 AM »

get well soon Steve... we have snow here too but it´s not deep but fairly cold. workout yesterday was..

squats
Bench press
Barbell rows
shoulder press
curls with straight bar.

Tonight i will wrap up and go running.

njflex · « **Reply #4296 on:** January 25, 2014, 06:13:31 AM »

Quote from: Donny on January 25, 2014, 03:04:35 AM

get well soon Steve... we have snow here too but it´s not deep but fairly cold. workout yesterday was..

squats
Bench press
Barbell rows
shoulder press
curls with straight bar.

Tonight i will wrap up and go running.

thanks Donny,much,much better everything loosening up finally cough.head nose is clearing up,train today after 2 day rest..good power workout there bro..

Wez · « **Reply #4297 on:** January 26, 2014, 10:13:18 AM »

Chest and Biceps

3iu Seros/60mg T-bol

High Incline Smith presses from pins at chest. 95X20 135X15 185X12 225X8
Hammer Inclines 2 plates each sideX20 3 plates each side 15 4 plates each sideX8 drop set 4/3/2/1 es
Pec Deck 3X15
Life fitness chest press 2X15 ss.....drop set stack/210/160/110
Cable Crossovers 1X50

Seated hig pulley ez curls behind the head...8 sets
Life fitness one arm preachers 4X12

njflex · « **Reply #4298 on:** January 26, 2014, 11:21:23 AM »

delts sat after recuped from sick days

front presses supperset with side laterals x4 135 x10side raises 20lb x10/145 x10/s raise 25x10/165 x8/sraises 30x10/165 x6 30x10

upright rows pre made curl bar 70x10 ss with bent over rear laterals top db facing each other instead palms to side 25 x10...80 x10row with 30x10
80 row x10ss 30 x10

cable to rear laterals x3

shrugs 225/275/295 sets 15-10 reps
rear shrug on hammer chesy press lying version 3 plates and 4 per side

forarms
abs

njflex · « **Reply #4299 on:** January 26, 2014, 11:34:22 AM »

sun leg day

squats very winded here stilla bit sick coughing got through it tho
135 x2/225x12/275x12/315x10/365x10
hacks feet together x3 3 plates per side/4/4 sets 12
lunges standing still leg foward back then following leg 10 per leg 50 lb dbells x2
extensions x3 sets 12 205/220/235

hams
sld dbells 60/70/80 12/10/10
seated ham curls 180/195/210

calves
leg press 3 plates /3.5/3.5 sets 20/15/15
seated calf raise 3 plates/3.5/3.5 till failure which i was toasted by now at least 10 reps