Author Topic: The Mature thread (Read 372260 times)

Wez · « **Reply #4300 on:** January 26, 2014, 11:41:03 AM »

Glad to see you feeling well Steve! Sick Blows!

njflex · « **Reply #4301 on:** January 26, 2014, 11:43:03 AM »

Quote from: Wez on January 26, 2014, 11:41:03 AM

Glad to see you feeling well Steve! Sick Blows!

thnks k.b. squats and hacks i was weezing/winded that never happens ever lol,,guy i train with he gets winded under normal conditions not even sick...i push hard and him very much

Donny · « **Reply #4302 on:** January 26, 2014, 01:12:54 PM »

Never trained today was at work ( Sunday ) but wiil tomorrow. Last nights run was cold...infact my little man was numb when I was running

was an icy wind

njflex · « **Reply #4303 on:** January 26, 2014, 05:54:32 PM »

Quote from: Donny on January 26, 2014, 01:12:54 PM

Never trained today was at work ( Sunday ) but wiil tomorrow. Last nights run was cold...infact my little man was numb when I was running was an icy wind

lol..

wild willie · « **Reply #4304 on:** January 26, 2014, 08:58:38 PM »

FRIDAY NIGHT.....LEG EXTENSIONS 5 SETS......SQUATS 4 SETS......ROMANIAN DEADLIFTS 4 SETS......SEATED CALF RAISES 5 SETS.

SAT AND SUN OFF.

MON NIGHT WILL BE CHEST.

Wez · « **Reply #4305 on:** January 27, 2014, 08:57:37 AM »

Legs and Abs

3iu Seros/100 Tren Ace/75 Mast P/60g T-bol

Kneeling rope crunches 5 sets
Super Slow Leg Extensions 4 sets
Super Slow Leg Curls 4 sets
One Leg Press 4 sets
Standing Calf raise 5 sets

Donny · « **Reply #4306 on:** January 28, 2014, 04:30:07 AM »

yesterday...

Deadlifts
bench press
BB rows
shoulder press
BB curls
parallel bar Dips

threw in a couple of sets of Dips, you know i like them. although i have to be careful not to make the mistake of exercises creeping in threre and doing too much. I alternate Deads and squats each workout. Was running in the snow today and was Feeling it A bit after yesterdays workout. It was harder too in the Woods running in snow but the fresh air was GREAT !

njflex · « **Reply #4307 on:** January 28, 2014, 08:25:35 AM »

CHEST

FDB PRESS 60/70/80/80-60 12/10/8/6-6
INC PRESS DB 60/60/60 I USUALLY HIT 70'S NOT TODAY 10/8/8
HAMMER PRESSE SEATED LOWER /MID CHEST 2/2.5/3 PLATES PER 12/10/10
DIPS WEIGHTED 25 LB PLATE X12/35 LB X10/45LB X8
CABLE CROSSOVERS X3
FLYE IN X2 FINISH X12

TRIS
OVERHEAD EXTENSIONS STRAIGHT BAR X3
TRI PUSHDOWNS X3 130/140/150/160 12/12/10/10
REVERSE PUSHWNS UNDERHAND GRIP X3 100/110/120 10/10/10
KICK BACKS DB 20/25 SETS 12

ABS

Wez · « **Reply #4308 on:** January 28, 2014, 10:53:19 AM »

Back and Triceps
3iu Seros/60mg T-bol

Pull downs with strap 4 sets
Barbell Rows 3 sets
Seated pulley row 3 sets
One arm cable rows 3 sets
Underhand cable rows 3 sets

Smith machine JM Press 4 sets
Behind the neck rope extensions 3 sets
EZ curl pushdowns 4 sets

wild willie · « **Reply #4309 on:** January 28, 2014, 09:52:00 PM »

BACK:

LAT PULLDOWNS 3 SETS

ONE ARM CABLE ROWS 3 SETS

MACHINE CLOSE GRIP PULLDOWNS 3 SETS

PARTIAL DEADLIFTS 3 SETS

CHEST SUPPORTED T BAR ROWS 3 SETS

njflex · « **Reply #4310 on:** January 29, 2014, 05:56:19 AM »

Quote from: wild willie on January 28, 2014, 09:52:00 PM

BACK:

LAT PULLDOWNS 3 SETS

ONE ARM CABLE ROWS 3 SETS

MACHINE CLOSE GRIP PULLDOWNS 3 SETS

PARTIAL DEADLIFTS 3 SETS

CHEST SUPPORTED T BAR ROWS 3 SETS

NICE GEORGERINO...

njflex · « **Reply #4311 on:** January 29, 2014, 05:58:21 AM »

,DONNY,WEZ,GEORGE, ME,MISSING PRIME'JAY'MUSCLE WHERE IS HE IS HE OK????BOOTY IS MIA AS WELL

Wez · « **Reply #4312 on:** January 29, 2014, 08:56:22 AM »

Delts/Traps

3iu Seros/250mg Galenika Test/100mg TrenA/75mg Mast P/60mg T-bol

One arm DB laterals 10X20 15X20 20X20 25X20 30X15
EZ curl palms up front raises 4X10
DB Presses 40X15 45X15 50X12 55X12
Upright rows 3X10
Shrugs on machine 4X10
Reverse pek deck 4X10

Donny · « **Reply #4313 on:** January 29, 2014, 09:09:53 AM »

Quote from: njflex on January 29, 2014, 05:58:21 AM

,DONNY,WEZ,GEORGE, ME,MISSING PRIME'JAY'MUSCLE WHERE IS HE IS HE OK????BOOTY IS MIA AS WELL

I wrote to Jay a couple of times via pm and he is looking after his wife.

njflex · « **Reply #4314 on:** January 29, 2014, 09:42:33 AM »

Quote from: Donny on January 29, 2014, 09:09:53 AM

I wrote to Jay a couple of times via pm and he is looking after his wife.

ok,,hope she's well...

Donny · « **Reply #4315 on:** January 30, 2014, 12:53:47 AM »

yesterday i did the full Body workout again

squats
bench press
BB rows
Dips
shoulder press
BB curls

i like this workout. I will alternate curls with chin ups for Biceps.

njflex · « **Reply #4316 on:** January 30, 2014, 05:33:06 AM »

BACK ATTACK..

HAMMER REVERSE PULLDOWNS...45 AND 25,2 PLATES AND 5,2 PLATES AND 10,2 PLATES AND 10/5..REPS 12/10/10/10
PAD TO CHEST T BAR WIDE GRIP 2 PLATES/2.5 PLATES/2.5 PLATES 10/10/10
LOW CABLE ROW WIDE BAR X3 150/165/180
TBAR ROW INNER GRIP 3 PLATES/3PLATES/3.5 SAME REPS RANDES SHOOT FOR 10
FINISHED CABLE ROPE PULLDOWNS TO WAIST X3 STRETCH AND SQUEEZE 'WEZ'LIKES THESE TOO

WEIGHTED HYPERS 45 PLATE X3X12

BI'S
CURL MACHINE X3
CURL STRAIGHT BAR 85/95/105 /105 DROP 85
HAMMERS ACROSS BODY DB 40/45/50

ABS

Donny · « **Reply #4317 on:** January 30, 2014, 08:21:25 AM »

Quote from: njflex on January 30, 2014, 05:33:06 AM

BACK ATTACK..

HAMMER REVERSE PULLDOWNS...45 AND 25,2 PLATES AND 5,2 PLATES AND 10,2 PLATES AND 10/5..REPS 12/10/10/10
PAD TO CHEST T BAR WIDE GRIP 2 PLATES/2.5 PLATES/2.5 PLATES 10/10/10
LOW CABLE ROW WIDE BAR X3 150/165/180
TBAR ROW INNER GRIP 3 PLATES/3PLATES/3.5 SAME REPS RANDES SHOOT FOR 10
FINISHED CABLE ROPE PULLDOWNS TO WAIST X3 STRETCH AND SQUEEZE 'WEZ'LIKES THESE TOO

WEIGHTED HYPERS 45 PLATE X3X12

BI'S
CURL MACHINE X3
CURL STRAIGHT BAR 85/95/105 /105 DROP 85
HAMMERS ACROSS BODY DB 40/45/50

ABS

Steves workout----W I D E Back

Donny · « **Reply #4318 on:** January 30, 2014, 08:25:40 AM »

i just did some cardio at home Tabata style--

Tabata 1 jump rope
Tabata 2 star jumps
Tabata 3 Knee raises(running in place Hands palms down hip height, bringing each alternate knee high to hand
Tabata 4 full sit ups

got me working

Wez · « **Reply #4319 on:** January 30, 2014, 10:40:00 AM »

Arms race.......
3iu Seros/60mg T-bol

Smith machine JM press 4 sets
Smith machine drag curls 4 sets
Behind the neck rope extensions 4 sets
One arm cable concentration curls 3 sets
EZ curl pushdowns 3 sets
Hammer curls 3 sets

Donny · « **Reply #4320 on:** January 31, 2014, 10:50:09 AM »

Quote from: Wez on January 30, 2014, 10:40:00 AM

Arms race.......
3iu Seros/60mg T-bol

Smith machine JM press 4 sets
Smith machine drag curls 4 sets
Behind the neck rope extensions 4 sets
One arm cable concentration curls 3 sets
EZ curl pushdowns 3 sets
Hammer curls 3 sets

Drag curls are a very unique bicep exercise. Never done them in a Smith machine

Wez · « **Reply #4321 on:** January 31, 2014, 11:22:45 AM »

Quote from: Donny on January 31, 2014, 10:50:09 AM

Drag curls are a very unique bicep exercise. Never done them in a Smith machine

Starting to really like these...Gironda drag curls on the Smith.

njflex · « **Reply #4322 on:** January 31, 2014, 01:03:22 PM »

delts
dbpress40/ 50/55/60 -45 drop 6-8
side laterals ran rack 30/25/20/15 x2 fuking pumped
rear laterals bent over cable x3
front raise curl bar 60/60/70 pre made bar
rear lateral behind back cable x3

shrugs 225/275/295
db shrugs to sides 90/100

forearms

calves standing calf raise x3 3 toe positons 8 reps per 24 rep sets

Wez · « **Reply #4323 on:** January 31, 2014, 02:17:16 PM »

Quote from: njflex on January 31, 2014, 01:03:22 PM

delts
dbpress40/ 50/55/60 -45 drop 6-8
side laterals ran rack 30/25/20/15 x2 fuking pumped
rear laterals bent over cable x3
front raise curl bar 60/60/70 pre made bar
rear lateral behind back cable x3

shrugs 225/275/295
db shrugs to sides 90/100

forearms

calves standing calf raise x3 3 toe positons 8 reps per 24 rep sets

We are going to re-name them Jersey drop laterals!

Donny · « **Reply #4324 on:** January 31, 2014, 02:29:39 PM »

Quote from: Wez on January 31, 2014, 02:17:16 PM

We are going to re-name them Jersey drop laterals!

what i like is Steves Attention to Detail. even in calves