Author Topic: The Mature thread (Read 373783 times)

Wez · « **Reply #4475 on:** March 02, 2014, 02:02:56 PM »

Chest and Biceps

25mg D-bol/50mg Var

Hammer Incline Press Iso Lateral 5/4/3/2/1 3 sets
Flat bench DB curls 60/70/80/90
Cable Crossovers 1 and 1/4 reps 3 sets
Life Fitness Bench super slow Ergo reps 2 sets

Life Fitness one arm preacher curls 3 sets
Life Fitness Incline curls iso-lateral 5/4/3/2/1 3 sets
Cable curls behind the head 3 sets

wild willie · « **Reply #4476 on:** March 02, 2014, 10:38:41 PM »

Friday........leg work........extensions 5 sets......smith squats 4 sets......seated leg curls 4 sets......seated calf raises 5 sets.

wild willie · « **Reply #4477 on:** March 02, 2014, 10:40:31 PM »

Sunday.......chest and bis:

incline smith machine 4 sets

db floor presses 4 sets

incline flyes 4 sets

hammer curls 7 sets

njflex · « **Reply #4478 on:** March 03, 2014, 05:36:06 AM »

sat leg day forgot to post off boards few days lol,,,

superset hack squats 2/3/4/5 plates w/lying sled press ..liking this older machine again,taking break from traditional leg press.
superset lunges 80 lbs walking x4 w/extenions 190/205/220/220

hams
sldl w/lying leg curls..135/185/225..140/140/140 tough gassed and pumped on these
seated leg curl 180/195/195

calves
seated calf raise x3 slow /stretch/hold top/then I threw in lower portion stretch and raise to flat position few reps...2 days still sore under lower portion soleus
standing calf raise x3

Wez · « **Reply #4479 on:** March 03, 2014, 07:54:49 AM »

Quote from: wild willie on March 02, 2014, 10:40:31 PM

Sunday.......chest and bis:

incline smith machine 4 sets

db floor presses 4 sets

incline flyes 4 sets

hammer curls 7 sets

I love floor presses...just have trouble getting up off the floor

Donny · « **Reply #4480 on:** March 03, 2014, 11:15:34 AM »

Just beasted my sorry ass on the cross Trainer today

Wez · « **Reply #4481 on:** March 03, 2014, 11:24:42 AM »

Legs/Abs

250m Galenika Test/200mg Primo E

25mg D-bol/50mg Var pre-workout

Lying leg Curls super slow Ergo reps 6 sets
Leg Extensions super slow Ergo reps 6 sets
Front Squats 3X135x20
Calf raises on Leg Press 6X50 reps with 5 plates per side
Kneeling rope crunches 5X20

njflex · « **Reply #4482 on:** March 03, 2014, 11:34:59 AM »

Quote from: Wez on March 03, 2014, 11:24:42 AM

Legs/Abs

250m Galenika Test/200mg Primo E

25mg D-bol/50mg Var pre-workout

Lying leg Curls super slow Ergo reps 6 sets
Leg Extensions super slow Ergo reps 6 sets
Front Squats 3X135x20
Calf raises on Leg Press 6X50 reps with 5 plates per side
Kneeling rope crunches 5X20

FRONT SQUATS ARE KILLER WEZZZIE...

Wez · « **Reply #4483 on:** March 03, 2014, 02:09:27 PM »

Quote from: njflex on March 03, 2014, 11:34:59 AM

FRONT SQUATS ARE KILLER WEZZZIE...

I hate them...especially 20 rep. I do them like the old breathing squats...10 reps then 1 at a time until I hit 20. I can't regular squat anymore because I can't hold the bar from my shoulder surgeries. But they blow up my quads.

Donny · « **Reply #4484 on:** March 04, 2014, 12:59:09 AM »

Quote from: Wez on March 03, 2014, 02:09:27 PM

I hate them...especially 20 rep. I do them like the old breathing squats...10 reps then 1 at a time until I hit 20. I can't regular squat anymore because I can't hold the bar from my shoulder surgeries. But they blow up my quads.

i did them too when i had a shoulder Problem. A guy at the gyms uses it and likes it.

Wez · « **Reply #4485 on:** March 04, 2014, 04:53:33 AM »

Quote from: Donny on March 04, 2014, 12:59:09 AM

i did them too when i had a shoulder Problem. A guy at the gyms uses it and likes it.

I used to have a stingray....don't know what happened to it. I guess it's with my arm blaster

njflex · « **Reply #4486 on:** March 04, 2014, 06:08:17 AM »

CHEST AND TRI'S ABS...

FDB PRESS 60/70/80/85 12/10/10/8
INC DB PRESS 65/70/70
HAMMER PRESS SEATED LOWER/MID PORTION 2/3/3 PLATES 12/10/10 FORCED
LOWER CABLE FLYES X2
UPPER CABLE CROSSOVERS X2
DIPS X2 12/15 SUPERSET ELEVATED PUSHUPS TILL FAILURE..

TRIS
TRISET BOMB SETS EXTENSION MACHINE/PUSHDOWNS/REVERSE PUSHDOWNS X3 ...GREAT PUMP
FINISHED 2 SETS CABLE KICK BACKS 1ST SET 12 REPS,,,2ND SET 10 REPS PER ARM THEN SWITCH BACK NO REST GO 10 EACH AGAIN

ABS..

Donny · « **Reply #4487 on:** March 04, 2014, 09:11:37 AM »

Quote from: njflex on March 04, 2014, 06:08:17 AM

CHEST AND TRI'S ABS...

FDB PRESS 60/70/80/85 12/10/10/8
INC DB PRESS 65/70/70
HAMMER PRESS SEATED LOWER/MID PORTION 2/3/3 PLATES 12/10/10 FORCED
LOWER CABLE FLYES X2
UPPER CABLE CROSSOVERS X2
DIPS X2 12/15 SUPERSET ELEVATED PUSHUPS TILL FAILURE..

TRIS
TRISET BOMB SETS EXTENSION MACHINE/PUSHDOWNS/REVERSE PUSHDOWNS X3 ...GREAT PUMP
FINISHED 2 SETS CABLE KICK BACKS 1ST SET 12 REPS,,,2ND SET 10 REPS PER ARM THEN SWITCH BACK NO REST GO 10 EACH AGAIN

ABS..

Dips and push ups supersets are great Steve. Today i did...

Squats
BB rows
bench press
Military press
BB curls

3o mins bike and 10 mins rowing..

Wez · « **Reply #4488 on:** March 04, 2014, 10:59:33 AM »

Back and Triceps

25mg D-bol/50mg Var pre-workout

Life fitness underhand rows 4 sets
Hammer pull downs iso lateral 5/4/3/2/1 3 sets
Hammer rows iso lateral 5/4/3/2/1 3 sets
Palms facing wide grip pull downs 3 sets

Tri-combo pushdowns/extensions 100reps 5X20 3 sets
Hammer close grip incine 3 sets
Life fitness dip machine 3 sets

njflex · « **Reply #4489 on:** March 04, 2014, 11:29:31 AM »

Quote from: Wez on March 04, 2014, 10:59:33 AM

Back and Triceps

25mg D-bol/50mg Var pre-workout

Life fitness underhand rows 4 sets
Hammer pull downs iso lateral 5/4/3/2/1 3 sets
Hammer rows iso lateral 5/4/3/2/1 3 sets
Palms facing wide grip pull downs 3 sets

Tri-combo pushdowns/extensions 100reps 5X20 3 sets
Hammer close grip incine 3 sets
Life fitness dip machine 3 sets

BACK AND TRIS I LIKE THIS I NEED TO SWITCH UP ,CHEST /TRI LONG TIME..I GET GOOD TRI WORKOUT EITHER WAY,I USED TO DO SHOULDER /TRI.CHEST/BI'WORKS WEZ IS ONTO TO SOMETHING ME THINKS

Wez · « **Reply #4490 on:** March 04, 2014, 01:06:06 PM »

Quote from: njflex on March 04, 2014, 11:29:31 AM

BACK AND TRIS I LIKE THIS I NEED TO SWITCH UP ,CHEST /TRI LONG TIME..I GET GOOD TRI WORKOUT EITHER WAY,I USED TO DO SHOULDER /TRI.CHEST/BI'WORKS WEZ IS ONTO TO SOMETHING ME THINKS

I change it up every couple months....I was having trouble doing Tris after chest...they were fried. Same with Back and Bis. I like this Steve.

wild willie · « **Reply #4491 on:** March 04, 2014, 05:41:19 PM »

Back:

db rows 3 sets

machine close grip pulldowns 3 sets

chest supported t bar rows 3 sets

partial deadlifts 3 sets

treadmill 20 minutes

Donny · « **Reply #4492 on:** March 05, 2014, 02:30:36 AM »

Quote from: wild willie on March 04, 2014, 05:41:19 PM

Back:

db rows 3 sets

machine close grip pulldowns 3 sets

chest supported t bar rows 3 sets

partial deadlifts 3 sets

treadmill 20 minutes

Great to see you are getting some cardio in there. I Train at least 30 mins cardio every time i´m in the Gym. interval, "zufall" a Programme which changes keeps you guessing. i will do cross Trainer today and i think i will do a hill workout. so that´s 4 days in a row and i will take a rest day tomorrow, maybe 2. i´m off Saturday and a good ex Army friend is coming by for a few wee Beers. Going to talk about old times and get shit faced as you do...

s Got to be done, you know the rules men...

My wife gets upset when we are drunk, she never Drinks at all. after 26 years she knows me only too well....hihi It´s my celtic Blood... my excuse.

wild willie · « **Reply #4493 on:** March 05, 2014, 04:28:14 PM »

Tonight will be arms and 20 minutes on the treadmill.

close grip smith 4 sets

lying db extensions 3 sets

one arm cable extensions 2 sets

hammer curls 6 sets

Wez · « **Reply #4494 on:** March 05, 2014, 06:49:58 PM »

Delts/Traps

200mg Primo E
25mg D-bol/50mg Var pre-workout

Lateral Raises iso lateral 5/4/3/2/1 3 sets
Combo raises side/front/rear/swings 10/10/10/10 3 sets
Side laterals with chains 3 sets
Behind the back cable side laterals 3 sets
Rear delt cable crossovers 3 sets
pulls to the face 3 sets
reverse pec dek 3 sets
Shrugs on the shoulder press 5 sets
Smith seated presses 4 sets up to 185

njflex · « **Reply #4495 on:** March 05, 2014, 07:23:14 PM »

Quote from: Wez on March 05, 2014, 06:49:58 PM

Delts/Traps

200mg Primo E
25mg D-bol/50mg Var pre-workout

Lateral Raises iso lateral 5/4/3/2/1 3 sets
Combo raises side/front/rear/swings 10/10/10/10 3 sets
Side laterals with chains 3 sets
Behind the back cable side laterals 3 sets
Rear delt cable crossovers 3 sets
pulls to the face 3 sets
reverse pec dek 3 sets
Shrugs on the shoulder press 5 sets
Smith seated presses 4 sets up to 185

maniac!!!!!

njflex · « **Reply #4496 on:** March 05, 2014, 07:32:54 PM »

back..
reverse hammer pulldowns...plate/2plates/2plates +10 /2+15..
low cablerows 180/190/200..10/10/10
tbar row bar in corner load plates front 4/3.5/3.5+10,,,12/10/10
chins side grips x3x10
stretch and pull into torso standing pulldowns x3 narrow bar nice mid/upper back pump..

weighted hypers x3

bi's
curls 85/95/105
inc db curls 30/35/40 10/10/10
seat curlmachine x2
bicep cable curls' front doublebicep pose' arms stretched and flex in x2

abs

Donny · « **Reply #4497 on:** March 06, 2014, 12:35:16 AM »

Quote from: njflex on March 05, 2014, 07:32:54 PM

back..
reverse hammer pulldowns...plate/2plates/2plates +10 /2+15..
low cablerows 180/190/200..10/10/10
tbar row bar in corner load plates front 4/3.5/3.5+10,,,12/10/10
chins side grips x3x10
stretch and pull into torso standing pulldowns x3 narrow bar nice mid/upper back pump..

weighted hypers x3

bi's
curls 85/95/105
inc db curls 30/35/40 10/10/10
seat curlmachine x2
bicep cable curls' front doublebicep pose' arms stretched and flex in x2

abs

you can talk.. you are also a Hardcore maniac...

by the way... where is Jay?

njflex · « **Reply #4498 on:** March 06, 2014, 07:16:37 AM »

Quote from: Donny on March 06, 2014, 12:35:16 AM

you can talk.. you are also a Hardcore maniac... by the way... where is Jay?

YEAH MISS THE GUY TRUTHFULLY GOOD SPIRIT HERE...HE'LL BE BACK..

Wez · « **Reply #4499 on:** March 06, 2014, 07:24:06 AM »

Quote from: njflex on March 05, 2014, 07:23:14 PM

maniac!!!!!

There was a cute chick watching me.....might have gone the extra mile.