The Mature thread

[Donny]

My wife has great calfes from Dancing and Zumba Training. I have Long calfes but not thick.

[njflex]

My wife has great calfes from Dancing and Zumba Training. I have Long calfes but not thick.

I HAVE MED /HIGHISH BUT THERE WIDE AND SHARP SHAPED.

[Donny]

with me itīs Genetic... i have soleus dominant calfes

[The Scott]

Did some rest/pause training this morning until I experienced the "tingling elbow tendon".  Got in 4 sets of 1 rep each on close grip palms up pull downs followed by 3 sets of single rep on machine bench presses. On the fourth set my left elbow began to "tingle" so I stopped mid-rep.

Tried some dips, but 6 reps (bodyweight) done in slow style didn't feel good on the left elbow so I finished with 5 reps of slow curls with thick handled (2") DBs.

My elbow feels fine right now but I will rest and watch it.  I was feeling good but may have gotten too excited and tried too much weight.  It was a max rep each time (for me) and that fourth one was apparently too much.  I prefer to call it positive failure. 

[njflex]

Did some rest/pause training this morning until I experienced the "tingling elbow tendon".  Got in 4 sets of 1 rep each on close grip palms up pull downs followed by 3 sets of single rep on machine bench presses. On the fourth set my left elbow began to "tingle" so I stopped mid-rep.

Tried some dips, but 6 reps (bodyweight) done in slow style didn't feel good on the left elbow so I finished with 5 reps of slow curls with thick handled (2") DBs.

My elbow feels fine right now but I will rest and watch it.  I was feeling good but may have gotten too excited and tried too much weight.  It was a max rep each time (for me) and that fourth one was apparently too much.  I prefer to call it positive failure. 

I HATE THAT TINGLE,,GOT IT ALWAYS FROM TOO HEAVY NOSE BREAKERS ,,THEY DID NOTHING FOR ME OTHER THAN EGO LIFTING,I USE THE MACHINE VERSION PAIN FREE..

[Donny]

I HATE THAT TINGLE,,GOT IT ALWAYS FROM TOO HEAVY NOSE BREAKERS ,,THEY DID NOTHING FOR ME OTHER THAN EGO LIFTING,I USE THE MACHINE VERSION PAIN FREE..

I always liked doing "skullcrushers" hammer grip with DBs... i think itīs better for the elbow. Dips and pressing are OK at the Moment but i know deep down that if i did say Lying BB skullcrushers my tris would be sore the next Day. Nothing wrong with direct arm Training, infact a lot of 5x5 programmes include say tri extensions and BB curls.

[Donny]

Today was .. my Hard Day

Squat
Deadlifts
Close Grip Chins

Workouts are getting short but i feel stronger. I felt light headed after the Deads so now i will just rest and eat well. itīs Mothers Day so we will have a good meal together and relax.

[njflex]

legs

hack squats supeset lying leg sled press,,2/3/4/5.5 plates with 160/200/220/240
stair lunges flight up/down/up/down with extensions superset x4 


hams
sldl 135/185/235/255
lying legs curls140/150/160

calves
seated calf raise 3 set drop 10 reps per drop x3
standing calf raise x2 12 reps 200 on stack..

[DroppingPlates]

I have painful spots everywhere, so I won't tough a weight (other than some forearm training) this week, just to give my body the rest it needs. I'm planning to do 4 HIIT cardio sessions and some stretching afterwards. Maybe I will take a sauna, not sure yet.

[wild willie]

tris and cardio:


lying db extensions   4 sets


close grips  4 sets


reverse grip cable extensions  4 sets


and some work on the stepmill

[njflex]

I have painful spots everywhere, so I won't tough a weight (other than some forearm training) this week, just to give my body the rest it needs. I'm planning to do 4 HIIT cardio sessions and some stretching afterwards. Maybe I will take a sauna, not sure yet.

sorry to hear..take it easy,i kmow that's easier said than done.

[Donny]

tris and cardio:


lying db extensions   4 sets


close grips  4 sets


reverse grip cable extensions  4 sets


and some work on the stepmill

nice George...

[njflex]

tris and cardio:


lying db extensions   4 sets


close grips  4 sets


reverse grip cable extensions  4 sets


and some work on the stepmill

GOOD TO SEE YA BACK..

[wild willie]

how are you doing steverino?

[njflex]

how are you doing steverino?

GREAT BROTHA...

[The Scott]

Warmed up with 3 sets of DB laterals and then did my working set for my shoulders.  Next up, one set to failure on machine shoulder presses followed by rear delts on another machine.  Finally, I did 4 total reps in rest/pause fashion on the should press again.

One seg of barbell curls to failure using an Oly bar.   One set of Scott bench curls to failure using a straight bar (I don't much care for curling bars) and then instead of machine curls I did rest/pause for 4 reps on the Scott bench with a heavier weight with the same Olympic bar.  I really enjoyed those and they felt great!

One set of dips (damn elbow still smarts!).  Close grip machine bench for one set and then one set of 20 reps tricep pushdowns (felt better on my left elbow).  I truly do think of dips as the upper body squat and wish I could really have at 'em but I must be careful.

I will rest between 72 and 120 hours before lifting again.  Other than my elbow, I feel pretty good about what I am doing and really want to give it a go for at least a few months to see how I do on this program.  I know for a fact that my body fat is in the range of 20% or so and while that is fat for the greats of this site, it is actually in the normal  and acceptable range according to the nurses that take care of me.

I know that Andreas Munzer was ripped but he's also dead so I think I will just stay semi-fat, totally dumb and extremely satisfied for now.    You guys remain an inspiration to me and that is saying something about your hard work and dedication to your physiques and your overall health.  Well done.

[wild willie]

chest:

flat bench db press  4 sets

hammer strength wide grip press  4 sets

pec deck  4 sets


30 minutes on the treadmill.......no incline and 3.5 mph

[wild willie]

leg work:


leg extensions   4 sets

leg presses    3 sets

squats   3 sets

unilateral leg curls   3 sets

lying leg curls  3 sets

[njflex]

chest

fdb press 60/70/80/85/85-60 drop 5-6 reps...other sets 12/10/8/6
inc db press supersetted inc flyes been doing this alot lately  60/60/65...40/40/40 rep8-10 for each
hammer mid/lower press 2 /2.5/3 plates per 12/10/8
cable crossover flyes handles mid chest x3
dips x2 20/15

tris
supersetted rope overhead cables with reverse underhand pushdowns x3
pushdowns supdetted with db close to chest press 'like close grip but with dumbells x3

abs

[Donny]

Used Dbs today...

DB bench press
DB shoulder press
Parallel Bar Dips

I also did some rev crunches on a slight Incline.

[wild willie]

back:


reverse grip pulldowns  3 sets

hammer one arm rows  3 sets

seated cable rows   3 sets

hyperextensions   3 sets

20 minutes stepmill    20 minutes treadmill

[funk51]

various shoulder raises as a warmup, than back= 10 sets of 16 reps longbar lat pulldowns 100 lb wt,than 10 sets parallell bar pulldowns 12-16 reps 100-125 lbs. 5 sets chinups bdwt by 15 reps. db rows w head supported 4 sets by 15 reps 45 lb dbs ,  parallel grip chins 2 sets 12 reps. than chest 10 sets benchpresses 6-30 reps w 100 to 210 lbs, floordips on bars 5 sets of 30 reps,6 sets of db high incline presses 5 sets of 20 w 45 lb dbs, than 5 sets cable crossovers. than various crunches and leg raises.... yup i do volume training anymore.

[Donny]

various shoulder raises as a warmup, than back= 10 sets of 16 reps longbar lat pulldowns 100 lb wt,than 10 sets parallell bar pulldowns 12-16 reps 100-125 lbs. 5 sets chinups bdwt by 15 reps. db rows w head supported 4 sets by 15 reps 45 lb dbs ,  parallel grip chins 2 sets 12 reps. than chest 10 sets benchpresses 6-30 reps w 100 to 210 lbs, floordips on bars 5 sets of 30 reps,6 sets of db high incline presses 5 sets of 20 w 45 lb dbs, than 5 sets cable crossovers. than various crunches and leg raises.... yup i do volume training anymore.

funky Bro....

[Donny]

I still think, using Chest as an example.. the first 3-5 hard heavy sets produce the most growth and after that the more you do the Returns diminish..

[njflex]

was under the weather for couple days stomach/sinus pains...STILL TRAINED LOL...

delts
side raises 20/30/30
reverse cable raise x3
bent over seated rear delt raise x3
underhanded curl bar fr raise x3
db 45's twist press'down turn hands face'face'then up turning db to finish'x3
upright cable x2
17 sets total usually 14 I was home so kept going...

bis
db curls 30/45/45
curl bar close bend over and hang bar elbows close in and bar betwwen knees 'modified scott curl minus the pad x3
hammer curls
2 sets curl bar wide 15 reps to finish x2
11 sets