The Mature thread

[wild willie]

my gym is closed for renovation.......so I worked out at a different gym tonight.


this facility had very good hammer strength equipment that my gym doesn't have.....so I used some back equipment that has not been available to me......same with the chest equipment......so I did some back work and chest work and a little traps and a few sets of tris.


hammer high rows   3 sets

cybex pullover machine  3 sets

hammer incline  3 sets

hammer wide grip presses  3 sets

cybex overhead extensions 3 sets

hammer shrugs  5 sets


30 minutes on the treadmill

[Primemuscle]

my gym is closed for renovation.......so I worked out at a different gym tonight.


this facility had very good hammer strength equipment that my gym doesn't have.....so I used some back equipment that has not been available to me......same with the chest equipment......so I did some back work and chest work and a little traps and a few sets of tris.


hammer high rows   3 sets

cybex pullover machine  3 sets

hammer incline  3 sets

hammer wide grip presses  3 sets

cybex overhead extensions 3 sets

hammer shrugs  5 sets


30 minutes on the treadmill

The gym where I've been a member since I was 38 years old has a lot of Hammer Strength machines. I really like using these for chest and back workouts as well as some shoulder and leg routines. This is probably because I can't be bothered with a spot. Benching without a spot is insane, but on Hammer Strength, it is just fine. I did my reverse hack squats on a Hammer Strength machine today. It works great.

[phreak]

Yesterday:

Lateral raise: 28 kg (62 Lbs) dumbbells, 10,8,8. Close to my goal of 30 kg/65 Lbs. Focus on load first, technique second.

Tricep pushdown (rope): 50 kg (110 Lbs), 12,12,10,6.

Flat dumbell press: 30 kg (65 Lbs), 10,10,10. Yes, absurdly light. First time pressing anything in 4-5 months, didn't want to re-injure my still inflamed supraspinatus. No pain, just wobbly, so I'm happy with that. Gym only has dumbells up to 36 kg (80 Lbs), so two weeks from now I will have to switch to incline only. Still happy I can move my arms a bit.

Rear delts: 20 kg (44 Lbs) dumbbells, 10,10,10. Strict form. All that back work seems to translate into a lot of rear delt strength.

[Donny]

my gym is closed for renovation.......so I worked out at a different gym tonight.


this facility had very good hammer strength equipment that my gym doesn't have.....so I used some back equipment that has not been available to me......same with the chest equipment......so I did some back work and chest work and a little traps and a few sets of tris.


hammer high rows   3 sets

cybex pullover machine  3 sets

hammer incline  3 sets

hammer wide grip presses  3 sets

cybex overhead extensions 3 sets

hammer shrugs  5 sets


30 minutes on the treadmill

we donīt have them but last Gym did. I used them all the time. Great machines..real heavy duty.

[njflex]

Yesterday:

Lateral raise: 28 kg (62 Lbs) dumbbells, 10,8,8. Close to my goal of 30 kg/65 Lbs. Focus on load first, technique second.

Tricep pushdown (rope): 50 kg (110 Lbs), 12,12,10,6.

Flat dumbell press: 30 kg (65 Lbs), 10,10,10. Yes, absurdly light. First time pressing anything in 4-5 months, didn't want to re-injure my still inflamed supraspinatus. No pain, just wobbly, so I'm happy with that. Gym only has dumbells up to 36 kg (80 Lbs), so two weeks from now I will have to switch to incline only. Still happy I can move my arms a bit.

Rear delts: 20 kg (44 Lbs) dumbbells, 10,10,10. Strict form. All that back work seems to translate into a lot of rear delt strength.

flat db press and chest in particular last yr had same thing pinched nerve/shoulder/back area ,,I was struggling with 25 lbs dbells took few months to recoup,do 80/90's again inc/flat..

[Primemuscle]

I'm so excited....I'm so excited! Today was day three of my return to health through working out and I made it to the gym despite moments of doubt and diversion.

Today I worked back.

Front lat pulldown, 5 X 15 - 6
ISO rows, 4 X 12 - 6
Low cable rows, 3 X 10 - 8
Reverse grip pulldowns, 3 X 12 - 8
Nautilus rowing back,  3 X 12 - 8

Since my arms are killing me and back workouts employ arms, I really lightened up on the resistance while concentrating on form. Hopefully my back while feel comfortably sore as a result of this workout. Likewise, my hams feel good from yesterday.

Tomorrow, I will work delts and abs. I am so glad to be back into it. I may be a geezer, but I get to be a buff geezer if I choose. There is no better feeling then knowing you have control over your own life and health. It has been too long a time since I have felt this way.

Took a chair that my grandson rocked apart while doing his studies to the furniture hospital to be repaired. Afterward, I went to a much loved neighborhood bar to have lunch. Following this I hit a great nursery where I bought several plants to spruce up the garden. By the time I got home, it was later then I normally would go to the gym and yet I still did. I am so proud of myself. In times past, I might have spaced on my workout, but not today. I am taking this one day at a time and so far I am having success.

[njflex]

back
pullups x3 15/12/12 bodyweight only
t bar row standard plates loaded at front,2 plates x15/2.5 x12/3 x10/3.5x10
low row seated machine chest to pad x3 175/185/190 'stack type.
hammer strength pulldown reverse grip x3 2 plates per side /other 2 sets added some 5's
one arm dbell rows x2 85/95

BI'S
curls 85/95/105/105
db inc curls 30/35/35
seated curl machine x3
hammers across body 40/45

abs

[Donny]

Full Body today and Cardio...

squats
BB Rows
Dips
BB shoulder press
BB curls

[njflex]

Full Body today and Cardio...

squats
BB Rows
Dips
BB shoulder press
BB curls

nice dude,,,i like to see weights u push or rep schemes ,and not in a comparison or trying to show anybody up.

[Donny]

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.

[njflex]

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.

cool /kg's now i'm confused lol 

[Donny]

http://www.convertunits.com/from/kg/to/lbs

[njflex]

http://www.convertunits.com/from/kg/to/lbs

COOL ,,,MADE MY DAY LOL,LEARNED SOMETHING NEW ,,GOOD LIFTS.

[njflex]

http://www.convertunits.com/from/kg/to/lbs

I SQUAT 184 KG'S 6/8 

[Donny]

I SQUAT 184 KG'S 6/8 

you got legs like Tree trunks Steve. I write it how it is. No Bull just how it is.

[njflex]

you got legs like Tree trunks Steve. I write it how it is. No Bull just how it is.

..SOLID GUY DONNY...GLAD JAY'S BACK HERE,,MIX IT UP.

[Donny]

..SOLID GUY DONNY...GLAD JAY'S BACK HERE,,MIX IT UP.

yes Jay is a great Guy. Like his honest feed back...lol

[Donny]

This guy does great Videos...

[wild willie]

9 sets for back and 9 sets for delts.


cardio for 30 minutes after the weights.


delts:

seated side laterals  3 sets

bent over laterals  3 sets

hammer strength shrugs  3 sets

one arm hammer strength rows  3 sets

hammer strength high rows  3 sets

hammer strength reverse grip rows 3 sets

[Primemuscle]

no Problem at all..

Deadlifts 140
Squats 125
Bench press 105
shoulder press 60

not a very good bench press or shoulder press but heavy for me. The weights are in KGs.

Conversion to pounds (rounded to the nearest number)

Deadlifts 375
Squats 335
Bench press 281
Shoulder press 161


Looks impressive to me. I'm lifting pussy weights by comparison at this point. Give me a few months and I hope to be moving some weight at the gym. I don't expect to be a power lifter anytime soon. I have always sacrificed heavy resistance in favor of good form to avoid injuries.

[Primemuscle]

-Worked shoulders traps and abs today.

Overhead presses, 5 X 12 - 6
Rear overhead presses, 4 X 12 - 6
Standing side laterals, 4 X 12 - 8
Shrugs, 4 X 12 - 8
Upright cable rows, 4 X 12 - 8
Abroller, 3 X 20
Nautilus twists, 2 X 20
Nautilus ab crunches, 3 X 25

[njflex]

delts day for everyone here ...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...

[wild willie]

delts day for everyone here ...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...

looking pretty damn tight there steverino!!!

[njflex]

looking pretty damn tight there steverino!!!

i'm always working it,,,thanxs george ...

[Primemuscle]

delts day for everyone here ...trained at home and had nice workout/pump

should db press 45/50/50/60-45 drop
side raises drops 30/20/15 reps 10per drop x3 's around sick pump
front raise curl bar underhanded x3
rear delt cable raise x2
superset to finish seated bent over rear delt raise with cable raise hand behind back

traps assorted shrugs
cable fr shrug x4
rear cable shrug superset db to sides shrug x3

forearms db reverse and normal grip wrist curls 8 sets 4x4

snapped pic feeling great...

Yeah, looks just like me after my delt and trap workout today. LOL!