Author Topic: The Mature thread (Read 373252 times)

oldtimer1 · « **Reply #4850 on:** May 23, 2014, 05:35:55 PM »

Quote from: Primemuscle on May 22, 2014, 01:31:24 PM

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.

Hope your sister gets well quickly.

wild willie · « **Reply #4851 on:** May 23, 2014, 10:20:12 PM »

leg work:

leg extensions 4 sets

leg presses 3 sets

squats 3 sets

unilateral leg curls 3 sets

lying leg curls 3 sets

cybex rotary calf machine 4 sets

DroppingPlates · « **Reply #4852 on:** May 24, 2014, 05:02:19 AM »

Quote from: oldtimer1 on May 23, 2014, 05:35:55 PM

Hope your sister gets well quickly.

X2, and I hope she's able to handle her disbalance mentally.

DroppingPlates · « **Reply #4853 on:** May 24, 2014, 05:18:36 AM »

Just got back from another gym, where I had a back/delts training under guidance of my trainer, or should I say 'butcher'?

Back:
Rear pull downs, supersetted with standing/hanging cable rows (first time, pretty hard compared with the seated version).
Bent over bb rows with a pronated grip.
Cable pull overs.
T-bar rows.
Pronated machine rows.

Delts:
Seated db press with a twist.
Standing db lateral raises, supersetted with palms up db front raises.
Seated db press, elbows tucked in.
Bent over db rear raises.

Next time I bring a second shirt and a belt, I'm toasted but I feel good

njflex · « **Reply #4854 on:** May 24, 2014, 09:56:02 AM »

Quote from: DroppingPlates on May 24, 2014, 05:18:36 AM

Just got back from another gym, where I had a back/delts training under guidance of my trainer, or should I say 'butcher'?

Back:
Rear pull downs, supersetted with standing/hanging cable rows (first time, pretty hard compared with the seated version).
Bent over bb rows with a pronated grip.
Cable pull overs.
T-bar rows.
Pronated machine rows.

Delts:
Seated db press with a twist.
Standing db lateral raises, supersetted with palms up db front raises.
Seated db press, elbows tucked in.
Bent over db rear raises.

Next time I bring a second shirt and a belt, I'm toasted but I feel good

pretty much spot on back/delt routines i use weekly..good stuff,i do palms up front reaise with premade curl bar as well..

Donny · « **Reply #4855 on:** May 24, 2014, 10:06:19 AM »

got to admit i don´t really do front raises often or with Palms up. Normally i did them with a bar... good exercise though...

njflex · « **Reply #4856 on:** May 24, 2014, 06:05:03 PM »

leg day'heavy

started extensions sets 12-15 175/205/220/235/250
squats closestance 225/275/315/365..12/10/10/10
lying sled press 200/220/240
lunges 45 lb plate per hand upflight steps leadleg 2 steps up then down then backup ,,2x around

hams
sldl dbells..60/70/80/85
lying leg curls140/150/150

calves
leg press toe press x4 set 12-15
seated calf raise x3

Donny · « **Reply #4857 on:** May 25, 2014, 01:36:21 AM »

Today i will do..

Power cleans
BB rows
Close grip chins

njflex · « **Reply #4858 on:** May 25, 2014, 07:11:04 AM »

Quote from: Donny on May 25, 2014, 01:36:21 AM

Today i will do..

Power cleans
BB rows
Close grip chins

basic power

...

Donny · « **Reply #4859 on:** May 25, 2014, 07:48:08 AM »

Quote from: njflex on May 25, 2014, 07:11:04 AM

basic power ...

RAW Power...

njflex · « **Reply #4860 on:** May 25, 2014, 07:51:31 AM »

Quote from: Donny on May 25, 2014, 07:48:08 AM

RAW Power...

that too

wild willie · « **Reply #4861 on:** May 26, 2014, 07:00:12 PM »

back:

reverse grip cable pulldowns 3 sets

hammer one arm rows 3 sets

seated cable rows 3 sets

hyperextensions 3 sets

stepmill

wild willie · « **Reply #4862 on:** May 26, 2014, 07:12:20 PM »

hope everyone had a pleasant Memorial Day weekend!!!!

I got out on the boat and enjoyed some beer, steak, ice cream, Mexican food and tons of rest!!!!

njflex · « **Reply #4863 on:** May 26, 2014, 07:18:02 PM »

chest
fdb warmup 50/60..70/80/85/55.10/8/7/15
inc db 60/65/70 10/8/8
hammer presslower/mid x3 2plates /2.5/3
cable crossers hi x2x15
low x2 x12/15/
dips x2 x20

tris
close grip superset with rope pushdownsx3
extension machine superset reverse pushdown x3
single arm pulldowns x2

abs
hanging leg raises x3 x15
seated crunch machine 110 0n stack 15-20 x3

for holiday
filled up kids pool they can run and splash in it and fit couple friends in
sat out got some color
grilled mango pineapple chicken/corn/made cold salad with mozzarella/tomatoe/cucumbers/mango/calamatagreek olives topped with balsamic italian herb dressing..