The Mature thread

[njflex]

hi hi wish i had Steve, just Training for strength but not eating like a pig and doing my Cardio. i like doing say just squats for my lower Body or Deads, Barbell rows i have always loved. Just really simple. i can use all the stuff in the Gym but i just like concentrating my energy on a few Basic moves. Depends on your Goal really.

i did underhanded bent overs on back nite i like those..when i post back i get confused chins from pullups ,i do wide and grip is normal not underhanded is that pullups?lol,,,under handed are easier.guy i work with is training hard he does mountain biking hardcore he is using trainer and training hard ,he shocked that i do 15 or so reps or weighted pullups.

[Donny]

i did underhanded bent overs on back nite i like those..when i post back i get confused chins from pullups ,i do wide and grip is normal not underhanded is that pullups?lol,,,under handed are easier.guy i work with is training hard he does mountain biking hardcore he is using trainer and training hard ,he shocked that i do 15 or so reps or weighted pullups.

yeah Steve Thing is These guys Train mostly in the saddle.. maybe some hyperextensions( would be wise ) and some ab work.  tell them to chin (Palms facing) they mostly canīt. I have a good Friend like this who is a runner,endurance man...i do a fair bit too but i Train my muscles too and believe as in Army Fitness Tests you should at least Chin,Dip(Bodyweight)  And squat(with your Bodyweight loaded on the Bar)

[Wez]

Chest

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

Smith Incline Press to neck 95X20 115X15 135X10 165X10 185X10 205X8 drop set 225X6/135X20
Hammer Incline iso lateral 5/4/3/2/1 3 sets 1 plate 1 set 2 plates X10
Cable crossovers 3 sets
Pec Dek 3 sets

[wild willie]

last eve.....


squats   4 sets

leg presses 3 sets

leg extensions 4 sets

seated calf raises 5 sets

[njflex]

legs

still supersetting 3 leg workouts row on quads..

hacks with lying sled x4 2/3/4/5/on plates hack /160/180/200/200 on sled weight stacked machine'

walking lunges x4 80lbs on back with extensions

hams
stiff legged dbells
60/75/85
seated leg curls 180/195/210

calves
seated calf raise x3
standing calf x3

[wild willie]

back


db rows  3 sets

machine close grip pulldowns  3 sets

chest supported t bar rows  3 sets

deadlifts (from shins) 3 sets


30 minutes on the treadmill

[Wez]

Biceps/forearms

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

Cybex One arm preacher curls 5 sets
Standing DB curls 3 sets
Seated concentration curls 3 sets
Reverse forearm curls 3 sets
High pulley one arm forearm curls 3 sets

[Donny]

 Did Cardio tonight after work and Abs. Hanging knee raises superset with crunches(calves on a bench).

[wild willie]

Did Cardio tonight after work and Abs. Hanging knee raises superset with crunches(calves on a bench).

NICE ABDOMINAL ROUTINE!

[Donny]

NICE ABDOMINAL ROUTINE!

thanks just Basics... i threw in some calfes too because to be honest i have neglected them.

[Donny]

nice delt Training ala Vince which i found on iron Age

&feature=share

[wild willie]

nice delt Training ala Vince which i found on iron Age

&feature=share

Thanks Donny!

[Donny]

Thanks Donny!

thank Raw Iron Forum

[njflex]

day off,just did some pump stuff at home...back/delt/bi hi rep stuff few movements each...

took a classic pose and a relaxed semi..my old show trainer is amazed at my 'current shape'he was very early and trusted influence he dialed me in 3 times perfect,,,he wants me to give it a go,,he was aau guy turned pro as master in npc and competes in ifbb master.

[wild willie]

chest and 30 minutes treadmill.


incline smith machine   4 sets

incline flyes  3 sets

cable crossovers  3 sets

[Wez]

Triceps

25mg d-bol/50mg Var pre-workout
yesterday 250mg Galenika Test/200mg Primo

Tri set
Rope pushdowns/ incline DB extensions/kneeling overhead extensions 3 cycles

5X20=100reps
Rope pushdowns hands out/Rope pushdowns hands hammer/reverse ez bar pushdowns/ez bar pushdowns/extensions

Cybex dip machine 3 sets

V-bar pushdowns 2 drop sets

Seated calf raises 5 sets super slow

[njflex]

chest
fdb press 55/65/80/85 ...20/12/10/8
inc press 135/185/185/165  ..12/10/8/10
chest press stack version ...130/145/160
lower cable crossover flyes x2
upper cable crossovers x2 superset decline pushups x20 reps nice finish,,,

tris
rope over head extensions superset with pushdowns x3
dip machine x3
cable tricep kick backs across body done upright x2

abs

[wild willie]

delts and bis and treadmill:

seated laterals  4 sets

bent over laterals 4 sets

db shrugs  3 sets

hammer curls  6 sets

30 minutes on the treadmill

[Donny]

Deadlifts
Bench press
BB rows
BB press
BB curls
30 mins cardio and crunches 3xmax

[njflex]

back
pullups 2x wide 12-15/2x narrow side grips 12 reps
tbar rows 2.5/3/3.5 plates 12/10/10
single arm reverse hammer pulldowns x3
underhand small bar lower cable pully rows x3 160/180/185
standing rope stretch pulls to waist x3

weighted hypers

bis
premade bar curls straight bar 70/80/100/100 12-10 hi/lo end reps
curls inc dbells 30/35/40 10 reps all 3
seated curlmachine x2
top cable curls x2

abs

[Wez]

Back Wednesday
200mg Primo

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

Wide grip palms facing pull downs 4 sets
Hammer Rows 3 sets iso tension 5/4/3/2/1 2 sets heavy
Superman Rows 3 sets
Life Fitness row machine 3 sets
Straight arm sweeps 3 sets

[Wez]

Delts/Traps

25mg D-bol/50mg Var

Life Fitness laterals iso tension 5/4/3/2/1 3 sets
One arm DB side laterals 3 sets
Reverse pec dek rear delts 3 sets
Rear cable crossovers 3 sets
Hammer shoulder press iso tension 5/4/3/2/1 3 sets 3 sets heavy
Hammer shrug machine 4 sets

[wild willie]

arms tonight:


smith machine close grip  3 sets

kneeling cable extensions   3 sets

reverse grip cable extensions  3 sets


standing db curls   3 sets

hammer strength preacher curls  3 sets

precor machine curls  3 sets

[phreak]

First post in this topic:

This morning:
Dumbbell lateral raises: 8x40, 8x58, 8x58, 8x58, 14x40
Cable tricep extension: 12x90, 8x110, 10x110 (sloppy technique on last set)
Dumbbell rear delts: 10x45, 10x45

Yes, I always train very briefly. It's like sex: get in, blast, get to the shower.

[njflex]

DELT DAY

SOME GOOD SUPERSETS

FRONT PRESS 135/155/165/SETS 10 WITH SIDE LATERALS SINGLE ARM'THANKS WEZ'SAW U DID THEN TOO THIS WK I DO THEM TIME TO TIME..30LBS X3

UPRIGHT CABLE ROW WITH FRONT STRAIGHT BAR RAISE X3 SICK PUMP...

DBELL PRESS WITH REAR PEC DECK LATERALS ,X2 55/60 DBELLS

FINISHED 3 SETS INC BENCH REAR DELT RAISE 25'S X3 SETS 12

SHRUGS REPPED HARD
135X30
225X20
275X15
315X15

FORARMS REVERSE WRIST CURL BEHIND BACK AND ROLLUPS WEIGHTED ROPE

CALVES 5 SETS STANDING CALF RAISE