The Mature thread

[Primemuscle]

Thanks guys having a quite  day today.  

Where'd you get that photo of me? 

[Donny]

Where'd you get that photo of me? 

ha ha ... i know you like a wee dram now and again Jay

[oldtimer1]

Did back and delts.

Pull ups 2 x max
Low v handle seated cable rows 2 x 12
Single dumbbell rows 2 x 10
Reverse grip pull downs 2 x 10

Military press 2 x 8
Dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt laterals 2 x 10

Dead lifts 2 x 4 then 1 x 1
Barbell shrugs 2 x 10
Weighted back extensions 2 x 15

Floor crunches 1 x 50 (used a 10lbs plate behind my head.)

Waited about 4 hours then ran for two miles. It was all I could do cardio wise due to the exhaustion from lifting. Tomorrow no weights hopefully I can go for a long and fast run. 

[wild willie]

chest and bis:


hammer wide grip presses   3 sets

flat bench db presses  2 sets

bodymasters machine incline presses  3 sets

pec deck   4 sets

concentration curls   4 sets

flat head machine curls  3 sets

treadmill 30 minutes

[Donny]

some great workouts .. I will tonight do a full Body workout just power moves.

bench press
Military press
BB Rows
Squats
BB curls

cardio cross Trainer.

[WillGrant]

Happy Belated Birthday Donny

[Donny]

Happy Belated Birthday Donny

Thanks man.. appreciate it. 

[njflex]

catching up here,,

delts

front press  135/155/165
side laterals drop 30/25/20 x3
rear lateral peck deck x3
upright row curl bar x3
behind back cable side raise x2

shrugs x4 on hammer chest press lying version great for shrugs sux for chest lol..
2 plates x20
3x15
4x15
4.5 x15

foreams
cable wrist curls on knee x3
standing wrist curl single handle x3

calves
standing calf raise machine x4 160-240lbs sets of 15-12

[Donny]

catching up here,,

delts

front press  135/155/165
side laterals drop 30/25/20 x3
rear lateral peck deck x3
upright row curl bar x3
behind back cable side raise x2

shrugs x4 on hammer chest press lying version great for shrugs sux for chest lol..
2 plates x20
3x15
4x15
4.5 x15

foreams
cable wrist curls on knee x3
standing wrist curl single handle x3

calves
standing calf raise machine x4 160-240lbs sets of 15-12

Cannon ball Delts workout Steve.

[njflex]

Cannon ball Delts workout Steve.

THANKS D...READ YOUR PM'S ,,I'M FINE  )I'LL STICK..

[Donny]

THANKS D...READ YOUR PM'S ,,I'M FINE  ;)I'LL STICK..

thanks Steve. You are a Top man.

[wild willie]

will train a little bit of everything tonight.......

incline smith machine  3 sets

laterals   3 sets

machine pulldowns  3 sets

seated calf raises  3 sets

dip machine  3 sets

concentration curls 3 sets

kneeling rope extensions (Larry Scott style)  3 sets

and some treadmill for 30 minutes

[oldtimer1]

Yesterday I ran 3.2 miles. Today I did chest and arms. I changed things up from last workout. I have to stop drinking beer. It's been 4 days in a row.

Dumbbell flat bench  2 x 8
Incline dumbbell bench 2 x 8
flat flies 2 x 10
Push ups 2 x max

ez curl bar curls 2 x 10
pulley curls using a straight bar  2 x 10
single arm scott curls 2 x 10

weighted dips 2 x 6
rope push downs 2 x 12
single dumbbell two hand extensions 2 x 10

forearm wrist curls 2 x 20
reverse extensions 2 x 15

ab wheel 2 x max
weighted crunch with legs on a bench 1 x 50
bicycle crunches 1 x 55
machine crunches 2 x 25

Ivanko gripper 2 x 20

I'm doing a lot of cardio and my lifting has been going great. I made a lot of improvement in two weeks but the beer consumption is killing my leaning out. Going to go on the wagon for a few days.

[njflex]

leg day brutal shock sets

hacks with lying sled press and stiff legged dlifts  x4 2/3/4/5 plates and sled 160/180/200/220..sldl 135/185/235/235

lunges and extensions and lying leg curls  ...80 lb bar  back,extensions 190/225/240..curls 140/145/155

calves
5 sets standing calf raise on hack squat

[Donny]

Yesterday I ran 3.2 miles. Today I did chest and arms. I changed things up from last workout. I have to stop drinking beer. It's been 4 days in a row.

Dumbbell flat bench  2 x 8
Incline dumbbell bench 2 x 8
flat flies 2 x 10
Push ups 2 x max

ez curl bar curls 2 x 10
pulley curls using a straight bar  2 x 10
single arm scott curls 2 x 10

weighted dips 2 x 6
rope push downs 2 x 12
single dumbbell two hand extensions 2 x 10

forearm wrist curls 2 x 20
reverse extensions 2 x 15

ab wheel 2 x max
weighted crunch with legs on a bench 1 x 50
bicycle crunches 1 x 55
machine crunches 2 x 25

Ivanko gripper 2 x 20

I'm doing a lot of cardio and my lifting has been going great. I made a lot of improvement in two weeks but the beer consumption is killing my leaning out. Going to go on the wagon for a few days.

4 Days in a row...how many do you drink ?

leg day brutal shock sets

hacks with lying sled press and stiff legged dlifts  x4 2/3/4/5 plates and sled 160/180/200/220..sldl 135/185/235/235

lunges and extensions and lying leg curls  ...80 lb bar  back,extensions 190/225/240..curls 140/145/155

calves
5 sets standing calf raise on hack squat

interesting to see the diffrent workout philosophy's. From very Basic to high volume. Today i´m going to do a hard cardio workout and some Abs.

[oldtimer1]

Donny, three to five a day. Maybe not a lot for some but when I'm training hard it wrecks havoc on me. Tried to do a 5 mile run today and ran out of steam at 3 miles.  Getting a good nights sleep with no booze and I will hit it early.  If there was any consolation the hot women in bikinis were walking all over the place on the boardwalk. I can't believe how small some of these bathing suits were. 

[wild willie]

seated calf raises  3 sets

hammer wide grip presses  3 sets

reverse grip pulldowns  3 sets

single arm side laterals  3 sets

lying db extensions  3 sets

concentration curls  3 sets

hammer shrugs  3 sets

treadmill 30 minutes

[The Scott]

This H.I.T. is killing me.  I don't recall being sore for more than a couple of days when I tried it when I was young, but I'm sore for more than a week and either it's just too much for me or I'm taking it all too seriously and training like a crazed man.  I am talking bone deep pain and all from just a few sets taken the maximum.  Three sets of back and three sets of chest and I am sore for over a week.  Same with shoulders and arms. 

Anyone else in our age experience this or should I just back off.  Today I tried a couple extra warm up sets before the working set on back and then chest.  It might help, who knows?   I don't think training every two weeks would help as by the time my next session comes in 72 to 96 hours I'm still sore from back/chest and now its time to do shoulders/arms.  I rest, I eat well but damnit, I must be a freaking pussy to be this sore.

If I had a training partner I would go even harder but my son wants nothing to do with H.I.T. and says it pains him to watch me train with this method.    I know I cannot realistically go up in reps and/or poundage every session but I am trying. 


Any advices(!) welcome, gentlemen. 

[njflex]

chest

inc press  135/175/185/195 12-8 reps
 
flat press 135/185/185/135 12/10/8/15

cable crossovers superset with dips 12 /12 per

hammer press seated x2 2 plates x12/ 2.5 plates reps 11

tris
overhead rope extensions x4
pushdowns 150/160/160  10/10/8
reverse underhand pushdowns x2
close grip x2

abs

[Donny]

Donny, three to five a day. Maybe not a lot for some but when I'm training hard it wrecks havoc on me. Tried to do a 5 mile run today and ran out of steam at 3 miles.  Getting a good nights sleep with no booze and I will hit it early.  If there was any consolation the hot women in bikinis were walking all over the place on the boardwalk. I can't believe how small some of these bathing suits were. 

Wish i could run on the Boardwalk with you  check out the Babes. 

[Primemuscle]

This H.I.T. is killing me.  I don't recall being sore for more than a couple of days when I tried it when I was young, but I'm sore for more than a week and either it's just too much for me or I'm taking it all too seriously and training like a crazed man.  I am talking bone deep pain and all from just a few sets taken the maximum.  Three sets of back and three sets of chest and I am sore for over a week.  Same with shoulders and arms. 

Anyone else in our age experience this or should I just back off.  Today I tried a couple extra warm up sets before the working set on back and then chest.  It might help, who knows?   I don't think training every two weeks would help as by the time my next session comes in 72 to 96 hours I'm still sore from back/chest and now its time to do shoulders/arms.  I rest, I eat well but damnit, I must be a freaking pussy to be this sore.

If I had a training partner I would go even harder but my son wants nothing to do with H.I.T. and says it pains him to watch me train with this method.    I know I cannot realistically go up in reps and/or poundage every session but I am trying. 


Any advices(!) welcome, gentlemen. 

First, don't call yourself a pussy just because your sore. You are sore because you are asking your body to do too much too soon. Listen to what your body is telling you. If you are hurting like you say you are, back off and give your body time to heal.

Seems like your son is a sensible and reasonable guy. Maybe you need him to be your training partner more as a voice of reason and to keep you from overdoing it more than you know.

Age plays a roll in how quickly we recover. Surely our bodies take longer to heal as we age, but everyone is different. How quickly we recover is not solely based on age.

Exercise routines should strike a balance between being challenging and being fun. I have found that if I finish my workout thinking I could do a little more, I am more apt to look forward to the next workout rather then dread it.

[oldtimer1]

HIT truly has no definition of what is it is. They are a rabid crowd in their varied beliefs. Some say do three exercises to failure every 5 days or so. I think this is madness. A study awhile back done on guys using 12 different Nautilus machines for one set to failure found they barely used 100 calories. How do you get into shape doing that? Some will counter it's the fastest way to build muscle and muscle will burn calories at rest. Sorry, but if you are not dieting severely and you're only doing one set of 12 machines twice a week you are not going to get into shape.

I think a sensible approach can be varied with HIT. Try a split like Yates where you do a four way split with using 3 to 4 exercises a body part for one set to failure. Maybe one warm up set per exercise as needed. Your split can be something like Monday: Chest; Tuesday:Back; Wednesday off; Thursday: legs; Friday: delts and arms with weekends off.

Not counting warm ups as needed a chest workout could look like this. All sets to failure or close.

Flat Barbell bench 1 x 6 to 8 reps to failure
Incline barbell bench 1 x 8
weighted dips  1 x 8
flat dumbbell flies 1 x 10

The workout will have plenty of over lap so the body parts are in reality getting hit more than once a week. On chest day your triceps are getting hit hard and on arm day it's getting hit hard. Legs once on leg day and once on back day with dead lifts. I could go on for every body part.

A "religious" HIT guy will say this is blasphemy and the only the total body should be trained instead of a split. If that's what you are looking for you can do one exercise a body part and work from the largest to the smallest body part. For variation you can change the exercises you do three or two times a week.

Regarding soreness it goes away for the most part as you have regular training. Training once a week as some radical HIT guys preach is a recipe for always being sore.

[oldtimer1]

Woke up without a hangover today!  Ran 5 miles at a decent clip in 84 degree sun by the beach. Saw a couple of fine babes in bikinis walking around.   

Now here comes the crazy part. I'm going to try to train legs in the gym.  I have to have my head examined. I'm leaning out though.  Wish me luck.      I'm 55 and as you older hard core trainers know there is an incredible difference between a "normal" 55 year old and one that trains seriously. No drugs here. No hormone replacement. No problem with getting a boner either. LOL.

[Primemuscle]

Woke up without a hangover today!  Ran 5 miles at a decent clip in 84 degree sun by the beach. Saw a couple of fine babes in bikinis walking around.   

Now here comes the crazy part. I'm going to try to train legs in the gym.  I have to have my head examined. I'm leaning out though.  Wish me luck.      I'm 55 and as you older hard core trainers know there is an incredible difference between a "normal" 55 year old and one that trains seriously. No drugs here. No hormone replacement. No problem with getting a boner either. LOL.

Hope you are still saying this in 15 years when you will be 70 years old like me.

[oldtimer1]

Hope you are still saying this in 15 years when you will be 70 years old like me.

Me too. I failed with training legs with weights today. I started with leg presses. When I moved on to squats I did two reps of a planned 12 rep set and said I can't do it.  Tomorrows another day. Damn I have to lighten the weights when I run in the heat.  Just delusional today.