The Mature thread

[The Scott]

Very inspirational, gentlemen.  Thanks!

I have just started HIT again but with the difference being I have decided to try resting longer between training sessions as Mentzer advocated in his final book (which I just bought).  My joints ache from almost 40 years of lifting and try as I might I no longer can train every day. 

I do three sets for each bodypart.  DB laterals (I do four sets of very light weight to warm that area up then my one working set!) followed by machine shoulder presses ( I go to failure and follow that with up to four rest/pause reps on the machine press only) followed by machine rear delt raises..

Arms consist of one set each of barbell curls, Scott curls and machine pulley curls for biceps and dips, close grip machine bench press and tricep pushdowns.

One set each to failure of wrist curls in both directions.


Rest 72 hours.

Back is one set each of the following:  Palms up pull-ups to failure with negatives and rest/pause followed by Smith machine bent over rows and finally palms up lat pulldowns.

Chest is one set each of pec dec followed by machine bench presses and finally Smith machine incline bench press.  I will do negatives on the machine bench press and rest pause on the Smith machine after I complete each respective set to positive failure.

That's it.  I rest 96 hours and begin again.  This is my second week of training this way and I can say that I am SORE for  a few days and eager to train when the time rolls around again.  It is very difficult being more of a volume trainer to do this but I really want to see if it helps me to at least maintain my physique at this point in my life and if possible, increase in muscular size and strength.

Any comments and/or insight are appreciated.  You men have me beat in strength and physique, believe me but as I said, it's all very inspirational reading your routines and accomplishments.

Thanks.

[DroppingPlates]

back/hams was and is great workout esp if u have stubborn hams and need some growth or condition 6/10 sets free of burnt quad pain is the ticket,lucky for me my legs get all around work and still both super strong same day workout.

A push/pull split is my way to go (day 1: quads, chest, front delts, triceps & forearm extensors and day 2: back, hamstrings, side delts, biceps & forearm flexors). This eases the recovery which makes it possible to train each muscle (calves & traps excluded) twice per week.

Training the front delts during my pull workout was an exception this time.

[njflex]

Very inspirational, gentlemen.  Thanks!

I have just started HIT again but with the difference being I have decided to try resting longer between training sessions as Mentzer advocated in his final book (which I just bought).  My joints ache from almost 40 years of lifting and try as I might I no longer can train every day. 

I do three sets for each bodypart.  DB laterals (I do four sets of very light weight to warm that area up then my one working set!) followed by machine shoulder presses ( I go to failure and follow that with up to four rest/pause reps on the machine press only) followed by machine rear delt raises..

Arms consist of one set each of barbell curls, Scott curls and machine pulley curls for biceps and dips, close grip machine bench press and tricep pushdowns.

One set each to failure of wrist curls in both directions.


Rest 72 hours.

Back is one set each of the following:  Palms up pull-ups to failure with negatives and rest/pause followed by Smith machine bent over rows and finally palms up lat pulldowns.

Chest is one set each of pec dec followed by machine bench presses and finally Smith machine incline bench press.  I will do negatives on the machine bench press and rest pause on the Smith machine after I complete each respective set to positive failure.

That's it.  I rest 96 hours and begin again.  This is my second week of training this way and I can say that I am SORE for  a few days and eager to train when the time rolls around again.  It is very difficult being more of a volume trainer to do this but I really want to see if it helps me to at least maintain my physique at this point in my life and if possible, increase in muscular size and strength.

Any comments and/or insight are appreciated.  You men have me beat in strength and physique, believe me but as I said, it's all very inspirational reading your routines and accomplishments.

Thanks.

COOL 'THE SCOTT'YOUR A GREAT POSTER HERE AND EVERYWHERE..

[njflex]

A push/pull split is my way to go (day 1: quads, chest, front delts, triceps & forearm extensors and day 2: back, hamstrings, side delts, biceps & forearm flexors). This eases the recovery which makes it possible to train each muscle (calves & traps excluded) twice per week.

Training the front delts during my pull workout was an exception this time.

NICE D.P.LOOKS SOUND AND NOT BORING SAME OL SAME OL...

[Donny]

Very inspirational, gentlemen.  Thanks!

I have just started HIT again but with the difference being I have decided to try resting longer between training sessions as Mentzer advocated in his final book (which I just bought).  My joints ache from almost 40 years of lifting and try as I might I no longer can train every day. 

I do three sets for each bodypart.  DB laterals (I do four sets of very light weight to warm that area up then my one working set!) followed by machine shoulder presses ( I go to failure and follow that with up to four rest/pause reps on the machine press only) followed by machine rear delt raises..

Arms consist of one set each of barbell curls, Scott curls and machine pulley curls for biceps and dips, close grip machine bench press and tricep pushdowns.

One set each to failure of wrist curls in both directions.


Rest 72 hours.

Back is one set each of the following:  Palms up pull-ups to failure with negatives and rest/pause followed by Smith machine bent over rows and finally palms up lat pulldowns.

Chest is one set each of pec dec followed by machine bench presses and finally Smith machine incline bench press.  I will do negatives on the machine bench press and rest pause on the Smith machine after I complete each respective set to positive failure.

That's it.  I rest 96 hours and begin again.  This is my second week of training this way and I can say that I am SORE for  a few days and eager to train when the time rolls around again.  It is very difficult being more of a volume trainer to do this but I really want to see if it helps me to at least maintain my physique at this point in my life and if possible, increase in muscular size and strength.

Any comments and/or insight are appreciated.  You men have me beat in strength and physique, believe me but as I said, it's all very inspirational reading your routines and accomplishments.

Thanks.

Wellcome  look Forward to your Posts

[The Scott]

NICE THUMB,SYMMETRICAL/AESTHETICALLY PLEASING..

True, but it does appear that he has gained an unfair advantage over the bottle by pulling a "Heath".  His thumb is over the line here...

Thanks for the welcome, gentlemen!  I appreciate it and the advices yet to come. 
Be well.

[DroppingPlates]

That may be true, but that damned bottle signed the 'O poster with 'Kai Greene, Mr. Olympia' 

[njflex]

weekend busy had work'6 day wk 'did a total body workout at home 'pump day.

sunday  daughters 1st communion went well was nervous for her 'she had reading in front of whole mass'food /wine/family/wife made a cake for her from scratch.

I could not fit my usual'punishing'leg workout in so at night after everyone settled in.i did legs in basemet what I could accomplish there.

I did giant sets x4 extension/lunge/stiff legged dlift db/rear curl standing /just repped nice pump.

second part was db front squats x2 and single leg db calf raises x4

I have a good total cable/ weight stacked  driven machine ...so its good thing to have  and dbells to 60"s need 65/ 70/75/80/85/90 add as I go when $$$ is there for it.

[Donny]

weekend busy had work'6 day wk 'did a total body workout at home 'pump day.

sunday  daughters 1st communion went well was nervous for her 'she had reading in front of whole mass'food /wine/family/wife made a cake for her from scratch.

I could not fit my usual'punishing'leg workout in so at night after everyone settled in.i did legs in basemet what I could accomplish there.

I did giant sets x4 extension/lunge/stiff legged dlift db/rear curl standing /just repped nice pump.

second part was db front squats x2 and single leg db calf raises x4

I have a good total cable/ weight stacked  driven machine ...so its good thing to have  and dbells to 60"s need 65/ 70/75/80/85/90 add as I go when $$$ is there for it.

keeps you ticking over Training at home...glad the Service went well

[njflex]

keeps you ticking over Training at home...glad the Service went well

YEAH IT WORKS DONNY..JUST MORE BARBARIC LOL AT HOME LOW CEILING,LITTLE LIGHTING,ECT..NO MUSIC..

[njflex]

chest

fdb press 60/70/80/85/85...12/10/8/8/5
inc press 135/185/185/185-155 drop 12/10/8/6-8
inc flyes 40/45/50..10/10/10
cable chest flye mid pec crossovers x3
dips x2x20

tris
close grip bench superset rope pushdowns x3
reverse pushdowns superset seated extension machine x3

abs

[Primemuscle]

YEAH IT WORKS DONNY..JUST MORE BARBARIC LOL AT HOME LOW CEILING,LITTLE LIGHTING,ECT..NO MUSIC..

Why not get a radio? No advice for the ceiling height. I used to work out in the basement of the house we lived in several decades ago. Could not do any overhead lifts unless I was seated.

[Donny]

Run for Cardio and

BB bench press
Dips
Military press

hanging knee raises 3x max

[DroppingPlates]

Run for Cardio and

BB bench press
Dips
Military press

hanging knee raises 3x max

There is beauty in simplicity..

[Donny]

There is beauty in simplicity..

yes...Trains all i Need to.

[njflex]

Why not get a radio? No advice for the ceiling height. I used to work out in the basement of the house we lived in several decades ago. Could not do any overhead lifts unless I was seated.

i'm not complaining don'tmind...

[The Scott]

Why not get a radio? No advice for the ceiling height. I used to work out in the basement of the house we lived in several decades ago. Could not do any overhead lifts unless I was seated.

I have an internet radio in the garage when I train so I can listen to Jazz from Germany  or Australia as I lift.  I can also choose to train at work as they have a small gym with machines and some free weights, so in reality I do a little of both.  I will train tomorrow after resting 72 hours since Monday's workout and not having done these same bodyparts for a whole week.  Shoulders, arms and forearms. 

I cannot believe how sore I still am from Monday's session of 8 total working sets and 1 warm up set.   I don't recall being this sore when I tried Mentzer's workout in '78 or so.  The soreness seems to be a mixture of good and bad pain with perhaps more toward the "good" side of the equation.  I will have to pay close attention to how I feel so that I don't harm myself.

Has anyone else had experience with Mentzer's last written protocol?  I have no real complaints other than soreness and unless I do something stupid and hurt myself I am going to give this a genuine effort as I really want it to work for me.

A co-worker said I looked smaller today.  If that was my goal, I would be ecstatic.    Damn hummingbird metabolism.

[Donny]

I have an internet radio in the garage when I train so I can listen to Jazz from Germany  or Australia as I lift.  I can also choose to train at work as they have a small gym with machines and some free weights, so in reality I do a little of both.  I will train tomorrow after resting 72 hours since Monday's workout and not having done these same bodyparts for a whole week.  Shoulders, arms and forearms. 

I cannot believe how sore I still am from Monday's session of 8 total working sets and 1 warm up set.   I don't recall being this sore when I tried Mentzer's workout in '78 or so.  The soreness seems to be a mixture of good and bad pain with perhaps more toward the "good" side of the equation.  I will have to pay close attention to how I feel so that I don't harm myself.

Has anyone else had experience with Mentzer's last written protocol?  I have no real complaints other than soreness and unless I do something stupid and hurt myself I am going to give this a genuine effort as I really want it to work for me.

A co-worker said I looked smaller today.  If that was my goal, I would be ecstatic.    Damn hummingbird metabolism.

I think you are on the right track.. i would give it a few months and see if there are any pains. I just Train again when i feel OK. can be after 3 or 4 days. i also think doing just pressing and Dips ...etc saves my Joints rather that lots of extensions. Not really into Heavy Duty myself but i know lots of People who's results were very fruitful with Heavy Duty..

[njflex]

BACK
PULLUPS WIDE X2/CLOSE X2 12 REPS PER..
TBAR ROW 2.5 PLATES/3/3.5 12/10/10
LOW CABLE ROW WIDE BAR X3
HAMMER PULLDOWN UNDERHAND SINGLE ARM PULLDOWNS X3
FRONT STANDING STRETCH PULL TO WAIST PULLDOWNS X3

WEIGHTED HYPERS X3

BIS
CURLS PREMADE CURL BAR 'HI REP '60X15,70X15,80X15,DROP 80-6/70-6/80-6
SEATED CURL MACHINE X3
CABLE CURLS SINGLE ARM DONE TOGETHER X3

ABS

[Primemuscle]

I have an internet radio in the garage when I train so I can listen to Jazz from Germany  or Australia as I lift.  I can also choose to train at work as they have a small gym with machines and some free weights, so in reality I do a little of both.  I will train tomorrow after resting 72 hours since Monday's workout and not having done these same bodyparts for a whole week.  Shoulders, arms and forearms. 

I cannot believe how sore I still am from Monday's session of 8 total working sets and 1 warm up set.   I don't recall being this sore when I tried Mentzer's workout in '78 or so.  The soreness seems to be a mixture of good and bad pain with perhaps more toward the "good" side of the equation.  I will have to pay close attention to how I feel so that I don't harm myself.

Has anyone else had experience with Mentzer's last written protocol?  I have no real complaints other than soreness and unless I do something stupid and hurt myself I am going to give this a genuine effort as I really want it to work for me.

A co-worker said I looked smaller today.  If that was my goal, I would be ecstatic.    Damn hummingbird metabolism.

Everyone responds differently to exercise and each of us responds differently at different times. Ideally, we hit it just right and the soreness is like a reward for the hard work that goes into building muscles. It doesn't take much to overdo a workout and end up with a little too much pain. We've all been there. Most often for me this happens after a long layoff even when I think I've adjusted the resistance, number of sets and reps to compensate. Oddly, I usually hurt more the second day after then the first. Because I only exercise each muscle group once a week, I give my body a lot of recovery time. I am convinced that the older we get, the longer it takes to recover. But, like I said, each of us is going to have a different result.

[Primemuscle]

For reasons I won't go into, I have not been getting to the gym much lately. My annual membership fee is due on the 15th. When I pay this, I am usually more inspired to actually take advantage of the gym. I don't like wasting money!

Fortunately, I am still in pretty good shape. I've actually dropped about 10 lbs. or so. Just the other day I hit Costco for some new shorts for summer because last year's shorts were looking like baggy saggers and I actually had to wear a belt to keep them from falling off. LOL! Currently, I weigh what I did about 25 years ago and only 5 lbs. more than I did when I was 18 years old. As for my diet secrets, I am eating what I always have just smaller portions. This morning we went out to breakfast. I had eggs Florentine with potatoes. I ate all of the eggs Florentine and about a third of the potatoes served. Why do restaurants always serve such oversized portions?

[njflex]

delts /calves/forarms ''home trained'

delts
side raises 15/20/30/30...12/12/12/12
db press 45/50/50...12/12/12
rear delt raise on incline face down20'sx12x3
superset front raise with curlbar and cable uprights x3
2 sets finish cable behind back side raises

traps
cable behind back rear shrug superset seated db shrug dbells to sidesx3..
front cable shrug x2

calves
single leg db calf raise x3
seated calf raise x3 improvised here 2x4 boards 2 on top each other enough to stretch and placed plates and a db on lap ...voila,,

forarms bunch of different wrist curls reverse and regular and reverse bar curl..

took pic pre pump today..

[Donny]

nice Delts Steve .. yeah with calfes at home you have to do DB one legged calf raise to really overload your calfes. I can also do Standing Barbell calf raise with my olympic Bar but because i have no Power  rack and use squat stands Balance is the Problem. seated Barbell calf raises work great, a bit awkward but they do work. Have even seen a pic in a book i have of a Training Partner sitting on your legs doing seated calf raises(may as well do Donkey calf raises)..which also are good with a Dips Belt. My son sits on my back doing Donkeys at times.

[Donny]

In the Gym i like this machine as we have only Equipment from this Company...
http://www.matrixfitness.com/product/view/g3-s77-calf-press

[njflex]

nice Delts Steve .. yeah with calfes at home you have to do DB one legged calf raise to really overload your calfes. I can also do Standing Barbell calf raise with my olympic Bar but because i have no Power  rack and use squat stands Balance is the Problem. seated Barbell calf raises work great, a bit awkward but they do work. Have even seen a pic in a book i have of a Training Partner sitting on your legs doing seated calf raises(may as well do Donkey calf raises)..which also are good with a Dips Belt. My son sits on my back doing Donkeys at times.

yeah I figured you knew the tricks lol...