The Mature thread

[DroppingPlates]

Quads,
Squat - deep, stop at the bottom, no lock out
Single leg extension - squeeze at the top
Leg adductor - again with a squeeze (no homo)
Standing quad stretch

Chest,
Incline DB press with bands, between a cable cross machine - squeeze at the top
Decline DB press - stop at the bottom, no lock out
Flat overhead DB flye, credits to my trainer for teaching this version
Flat DB stretch

[njflex]

what are you doing for Abs Steve? always remember Steve Reeves wrote about indirect Ab Training specialy with Tri pushdowns like you do.

YEAH I NEVER GO INTO DETAIL ..MONDAY I DO HANGING LEG RAISES 3 SETS 15-20 AND AB MACHINE WEIGHTED 100L ON STACK AND TORSO CRUNCHES DOWN'BODY IS IN SEATED POSITION 3 sets x20

back day I do lying crunch machine 6 sets 30 no weight.

[Donny]

YEAH I NEVER GO INTO DETAIL ..MONDAY I DO HANGING LEG RAISES 3 SETS 15-20 AND AB MACHINE WEIGHTED 100L ON STACK AND TORSO CRUNCHES DOWN'BODY IS IN SEATED POSITION 3 sets x20

back day I do lying crunch machine 6 sets 30 no weight.

nice workout Steve. The ab machines we have in the Gym are not bad but i still like doing crunches on the floor with hanging knee raises. one exercise i have not done for a Long time is seated twists with a broom stick or unweighted bar (Standard bar about 10kg). Did These often and although it is a myth that it will whittle down your waist, my lower back felt limber and fluid. although at the Moment i just let deadlifts firm it all up. Today i will do..

Dips
BB bench press
Military press
lying skull crushers with Barbell(like it better than an ez Bar)
Cardio will be on the Bike and then rowing machine.. i think i will after your post Steve do some machine crunches.

[Donny]

This is the Equipment we use...
http://th.matrixfitness.com/category/strength/aura-single-station/page:0

[DroppingPlates]

This is the Equipment we use...
http://th.matrixfitness.com/category/strength/aura-single-station/page:0

So SportsArt became Matrix? I've never tried their latest line, but their line from 10 years ago is the worst crap I've tried, esp their lat pull down, which was way too low and far from smooth.

[Donny]

So SportsArt became Matrix? I've never tried their latest line, but their line from 10 years ago is the worst crap I've tried, esp their lat pull down, which was way too low and far from smooth.

Itīs not the Best Equipment i agree. Still it gets the Job done.  I use mainly free weight exercises anyway even when i do a split Routine(volume). The gyms in the US are much better and Bigger. In Hannover 38km away there are big Gyms.. having said that the last Gym i worked in was a smallish private Gym but had great Hammer strength machines. Where i work now itīs not a "hardcore" Gym. Most People i Train are People just wanting to get into shape,,although a great Goal. We do have some guys doing Bodybuilding and i go over and Exchange ideas and workout sometimes with them. I have noticed in the last while that a lot of Young guys are going back to Basic routines..

[DroppingPlates]

Itīs not the Best Equipment i agree. Still it gets the Job done.  I use mainly free weight exercises anyway even when i do a split Routine(volume). The gyms in the US are much better and Bigger. In Hannover 38km away there are big Gyms.. having said that the last Gym i worked in was a smallish private Gym but had great Hammer strength machines. Where i work now itīs not a "hardcore" Gym. Most People i Train are People just wanting to get into shape,,although a great Goal. We do have some guys doing Bodybuilding and i go over and Exchange ideas and workout sometimes with them. I have noticed in the last while that a lot of Young guys are going back to Basic routines..

Another advantage of free weights, they never let you down 
Sure, they have amazing gyms in the US, but at the end of the day only one thing matters: the right mindset to archive your goal. I train in a pretty small, but well equipped gym with 20 y/o Technogym stuff. The only downside are the dumbbells, they go up to 50 kg.
My focus is much better in small places, too bad they allow good looking women

[Donny]

Another advantage of free weights, they never let you down 
Sure, they have amazing gyms in the US, but at the end of the day only one thing matters: the right mindset to archive your goal. I train in a pretty small, but well equipped gym with 20 y/o Technogym stuff. The only downside are the dumbbells, they go up to 50 kg.
My focus is much better in small places, too bad they allow good looking women

very true. 

[wild willie]

delts and cardio:


hammer presses   4 sets

side laterals (single arm) 4 sets

reverse pec deck  4 sets

hammer shrugs  3 sets

stepmill  80 floors

Wishing everyone a safe and happy Memorial Day......Thanks to all our soldiers!!!

[njflex]

delts and cardio:


hammer presses   4 sets

side laterals (single arm) 4 sets

reverse pec deck  4 sets

hammer shrugs  3 sets

stepmill  80 floors

Wishing everyone a safe and happy Memorial Day......Thanks to all our soldiers!!!

..

[Donny]

delts and cardio:


hammer presses   4 sets

side laterals (single arm) 4 sets

reverse pec deck  4 sets

hammer shrugs  3 sets

stepmill  80 floors

Wishing everyone a safe and happy Memorial Day......Thanks to all our soldiers!!!

Bless them .. let us never Forget them.

[Donny]

nice Day today and i am not working so i think i will go for a bike ride. If the weather stays like this i will go Swimming at the local outdoor pool..
Temp today is .. 28 Degrees
                         Humidity 53%
                          wind  4 km/h

nothing to what you have in some parts of the US but for me warm enough.. (  donīt Forget iīm a Highlander)

[DroppingPlates]

nice Day today and i am not working so i think i will go for a bike ride. If the weather stays like this i will go Swimming at the local outdoor pool..
Temp today is .. 28 Degrees
                         Humidity 53%
                          wind  4 km/h

nothing to what you have in some parts of the US but for me warm enough.. (  donīt Forget iīm a Highlander)

A bike or bicycle? Make sure you pound your pecs for the ladies in that swimming pool, enjoy!

It's 22 here with 54% humidity, no wonder, we're 'neighbors'.

[Donny]

A bike or bicycle? Make sure you pound your pecs for the ladies in that swimming pool, enjoy!

It's 22 here with 54% humidity, no wonder, we're 'neighbors'.

your in Holland aren't you ?

[DroppingPlates]

your in Holland aren't you ?

Yes!

[njflex]

back and bi's and abs...home training

behind neck pulldowns x4
small bar seated cable pully row x4
rope stretch pull to waist pulldowns x3
db rows done together x3
tried this one for upper back improvised 'cable and I sat on floor stretched and pulled to upperback and elbows extended

BI'S
inc dbell curls x3
hammer across body x2
hammers normal straight up x2
curl bar curls x4

abs
weighted lol 8 lbs in foot lying on bench leg raises x3
floor crunches feet propped on bench old school x3 25/30 reps

[Donny]

back and bi's and abs...home training

behind neck pulldowns x4
small bar seated cable pully row x4
rope stretch pull to waist pulldowns x3
db rows done together x3
tried this one for upper back improvised 'cable and I sat on floor stretched and pulled to upperback and elbows extended

BI'S
inc dbell curls x3
hammer across body x2
hammers normal straight up x2
curl bar curls x4

abs
weighted lol 8 lbs in foot lying on bench leg raises x3
floor crunches feet propped on bench old school x3 25/30 reps

nice Steve. I just went for a bike ride today ..i mean a bicycle Itīs cooler now much better for a Lizard like me... i just like cooler weather. Donīt know how you handle the heat you have at times Steve.

[wild willie]

CHEST:

FLAT BENCH DB PRESSES   3 SETS

HAMMER BENCH PRESSES  3 SETS

HAMMER WIDE GRIP PRESSES  3 SETS

PEC DECK  3 SETS


STEPMILL  80 FLOORS

[njflex]

nice Steve. I just went for a bike ride today ..i mean a bicycle Itīs cooler now much better for a Lizard like me... i just like cooler weather. Donīt know how you handle the heat you have at times Steve.

DIDN'T SAY I LOVE IT,BUT IF IM ON PATIO WITH NICE SANGRIA ,SHIRTOFF,SUN THEN LIFE IS OK..

[Primemuscle]

nice Day today and i am not working so i think i will go for a bike ride. If the weather stays like this i will go Swimming at the local outdoor pool..
Temp today is .. 28 Degrees
                         Humidity 53%
                          wind  4 km/h

nothing to what you have in some parts of the US but for me warm enough.. (  donīt Forget iīm a Highlander)

Nice weather. It is currently 75 degrees Fahrenheit here or about 24 degrees Celsius. The sun is shining and the yard (if I may say so myself) is looking spectacular this spring. I just watered the plants in the back yard and sprinkled the dogs a little too.

My little sister fell yesterday, hitting her face on a curb as she stepped off the bus. She ended up in emergency. Fortunately, she broke no bones nor had a concussion. Her right eye is swollen shut and she has a knot on her forehead the size of a baseball. In general, she looks like someone beat her up. She is staying with us for a few days while she recovers. She has ongoing problems with balance, so she falls frequently. This fall was worse than most. I worry because she lives in a second story apartment with a cement staircase. She's fallen on those stairs a couple of times already. Clearly, she needs to get into a main floor unit.

Enjoy your bicycle ride. I need to haul mine out, tune it up and get on it. I suppose I could take in down the hill and ride on level ground to start with. My legs are probably not up to the task of getting me up the hill....not to mention my wind capacity or lack thereof.

[oldtimer1]

Tuesday I ran 5.1 miles. Wednesday 3.4 miles. Today I did a whole body routine.

Power clean and a jerk over head on the last rep 3 x 3 then 1 x 1 (power)

Squats 2 x 8 then 1 x 1(leg)
Lunges 1 x 8 (leg)
standing leg curls 2 x 12 (leg)

Dumbbell flat press 2 x 8 (pec)

Pull ups 2 x max (lat)
Low cable seated rows with a V handle 2 x 12 (lat)

Military press 2 x 8 (weight lifted off the floor) (delt)
dumbbell laterals 2 x 10  (delt)

barbell curl 2 x 10 (bicep)
weighted dips 2 x 10 (tricep and chest)  

hanging leg raises 2 x max (ab)
machine seated crunches 2 x 30 (ab)

standing calf 2 x 15 (threw in one set of tibalis work with this)(calf)

weighted back extensions 2 x 15 (lower back)

neck work and captain of crush grippers

Tried to use heavy weights but running is taking a toll. No warm up sets are listed. Work out took me 1:45 to complete. Using what is for me heavy weights slows me down. If I was using moderate weights I guess I could breeze through this.  I'm also workout at home so everything is plate loaded. I feel I'm leaning out from the running. Tomorrow is a planed 5K run with heavy bag work at the end.

[njflex]

delts/calves/ forearms

front press 135/155/165/165/superset side raises 20/25/30/30

behind back cable raise with underhand curl bar front raise x3

cable uprights with reverse peck deck rear delt x3

shrugs
225/275/295

reverse shrugs x3

calves 5 sets standing calf raise 160/180/200/220/220

forarms
reverse wrist curls x3 single arn cable for inner
wrist curl x3 for top forearm

[Donny]

Tuesday I ran 5.1 miles. Wednesday 3.4 miles. Today I did a whole body routine.

Power clean and a jerk over head on the last rep 3 x 3 then 1 x 1 (power)

Squats 2 x 8 then 1 x 1(leg)
Lunges 1 x 8 (leg)
standing leg curls 2 x 12 (leg)

Dumbbell flat press 2 x 8 (pec)

Pull ups 2 x max (lat)
Low cable seated rows with a V handle 2 x 12 (lat)

Military press 2 x 8 (weight lifted off the floor) (delt)
dumbbell laterals 2 x 10  (delt)

barbell curl 2 x 10 (bicep)
weighted dips 2 x 10 (tricep and chest)   

hanging leg raises 2 x max (ab)
machine seated crunches 2 x 30 (ab)

standing calf 2 x 15 (threw in one set of tibalis work with this)(calf)

weighted back extensions 2 x 15 (lower back)

neck work and captain of crush grippers

Tried to use heavy weights but running is taking a toll. No warm up sets are listed. Work out took me 1:45 to complete. Using what is for me heavy weights slows me down. If I was using moderate weights I guess I could breeze through this.  I also workout at home so everything is plate loaded. I feel I'm leaning out from the running. Tomorrow is a planed 5K run with heavy bag work at the end.

I like cardio too but i think running 2-3 times a week is plenty with a fairly Long full Body workout. I lose weight fast with a full Body workout. looks good !

[Donny]

talking of running i will go later in the Woods. Itīs cooler today  being .. 17 degrees, showers, humidity 66% and winds of 11km/h.  Perfect for running.

[oldtimer1]

I'm doing all this running because my adult children, nieces and nephews are really into road running from 5K's to Marathons. It's a fun family outing to get together for these events. I'm a slug in my old age but I still want to do well for my age group. Normally all I do with lifting is 1 to 3 miles two to three times a week. Now with upcoming summer races I'm upping the miles. I'm leaning out pretty well but losing strength. I'm enjoying how I feel with all this endurance work both mentally and physically.