The Mature thread

[njflex]

yes Steve normally i do a 3 day split but iŽll try ..

chest/biceps/abs

quads/hams/calves

OFF

shoulders/Triceps/Abs

Back calves

OFF
GOOD ROUTINE CLOSE TO MINE,THE 5TH  DAY ID TIME ALLOWS I DO A TOTAL UPPER BODY PUMP DAY A FEW SETS /COUPLE MOVEMENTS FOR EACH PART..
OFF
as you know chest/triceps kills me but i should be ok with shoulders/triceps. after back day i will i think take 2 full days off so my triceps get full recovery before chest day.

[njflex]

chest

fdb press 60/70/80/80-60 drop ...
inc press 60/60/60 supersetted inc flyes 40/40/40
lower hammer chest press 2/2.5/2.5plates supersetted dips x12
upper cable crossovers x3


tris
close grip  supesetted rope pushdowns 135/165/175/185 was till failure,,
extension machine supersetted reverse underhand pushdowns x3
cable kickbacks to finish x3

abs
pushing hard ,,,close to vacation,,,like to push condition level...

typical eat day..today

meal 1 bowl 'eyeball cup'kix cereal low to no sugar.with scoop whey protein

meal 2 packet flax oats with  scoop whey chocolaten and today hungry ate nut mix bagged with dry fruits 1 portion

meal 3 chicked grilled 'leftover from grilling sunday.broccolli/1 premade cup brown rice mix /2 peanut butter granola oat bars/cup dice pears..
meal 4 turkey burger /whole grain bun/ketchup/lett/red onion..crystal lite drink..hate straight water at times
train
meal 5 cereal.. again usually never eat this much cereal with 2 scoops whey,apple,some salt free pretzels mini's..

[wild willie]

delts and bis:


hammer strength shoulder presses   4 sets

cable side laterals   3 sets


reverse pec deck   3 sets

db shrugs    3 sets


standing db curls   3 sets

seated ez bar curls  3 sets

db preacher 3 sets

flat head machine curls  3 sets

20 minutes on the stepmill

[Donny]

Tonight legs and calfes.
20 mins on Bike to warm up.

Squats 5x10-15
Leg press 5x10-15 (will alternate Close and wide foot positions)
Seated leg curls 5x10-15
seated calf raises 5x10-15

[njflex]

Tonight legs and calfes.
20 mins on Bike to warm up.

Squats 5x10-15
Leg press 5x10-15 (will alternate Close and wide foot positions)
Seated leg curls 5x10-15
seated calf raises 5x10-15

whenever I do wide to mid foot leg press or squats inner to outer thighs sore for days ...

[Donny]

whenever I do wide to mid foot leg press or squats inner to outer thighs sore for days ...

Do it too with squats but leg press is much more effective to target Areas safely(in my opinion) Also feet high on platform for more "Hammies" a word from Monty. Main meat and Bones is Squats but leg press is a good movement too. back Day i will Deadlift too so Quads and Hammies in there too.

[njflex]

Do it too with squats but leg press is much more effective to target Areas safely(in my opinion) Also feet high on platform for more "Hammies" a word from Monty. Main meat and Bones is Squats but leg press is a good movement too. back Day i will Deadlift too so Quads and Hammies in there too.

I'VE DONE HIGH FOOT PLACEMENT FOR 'HAMS'WORKS WELL

[Donny]

I'VE DONE HIGH FOOT PLACEMENT FOR 'HAMS'WORKS WELL

you get enough from your punishing lunges...after hard quad/hammies(love it). i am sore today after doing flat flys(yesterday) which i have not done for a while.

[wild willie]

back and calves:

reverse grip pulldowns  4 sets

magnum machine seated rows  3 sets

hammer strength pulldowns  3 sets

hyperextensions  3 sets

seated calf raises  5 sets

[Primemuscle]

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.

[Donny]

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.

Jay i think youŽll be around for a while yet...you are of hard stock i think.

[oldtimer1]

I had an interesting doctor's visit today. Seems I have atrial fibrillation in addition to atrial flutter. I already knew about the atrial flutter. My spine is fucked up too, which is probably the reason for all the problems I have with sciatica. Although it is probably only a momentary annoyance, it seems I have shingles. This is weird because I don't recall ever having the chicken pox which is generally considered to be the origin of shingles. I can't pursue having a steroid shot to my spine for the sciatica until I resolve the atrial fibrillation because it is not recommended for people on blood thinners. All this nonsense because it is time for my 5 year colonoscopy and during the pre-colonoscopy visit, that doctor found I had an irregular heartbeat. I tell you, being old has its downside for sure. Here I was going around thinking I was a healthy dude.

Shingles can be incredibly painful. I hope you have a mild case. When it rains it pours. Back and heart issues on top of that really stinks. I hope you get well soon.

I know I'm a lot younger than you at 55 but I have changed my training.  The highest consideration for ages was always bodybuilding. Trying to be big as you age is not a wise choice concerning health. Now for me it's just fitness. I'm running so much that my strength has really gone down. I look fit but no one would confuse me with a bodybuilder at this point.  I've been in some charity type 5K road races and it's amazing how so many "old" men still have a big gas tank of energy. I think from here on in the majority of my lifting will be moderate weights with few cycles of heavy lifting every once in awhile.

[njflex]

Shingles can be incredibly painful. I hope you have a mild case. When it rains it pours. Back and heart issues on top of that really stinks. I hope you get well soon.

I know I'm a lot younger than you at 55 but I have changed my training.  The highest consideration for ages was always bodybuilding. Trying to be big as you age is not a wise choice concerning health. Now for me it's just fitness. I'm running so much that my strength has really gone down. I look fit but no one would confuse me with a bodybuilder at this point.  I've been in some charity type 5K road races and it's amazing how so many "old" men still have a big gas tank of energy. I think for here on in the majority of my lifting will be moderate weights with few cycles of heavy lifting every once in awhile.

..good to have u here man...

[Donny]

Today shoulders,triceps,abs

Machine press 4x6-8
one arm cable side raises 4x10-12
Rear delt machine 4x10-12
Close grip upright rows (cable) 4x10-12

Close grip Bench press 3x10-12
Incline Bench ez extensions 3x10-12
one arm cable Extension with supinated Hand 3x10-12

Double crunch on mat, bringing elbows and knees together 2xmax

[njflex]

back at home''basement was hot soaked afterwards great pump,like the heat..

behind neck pulldowns supersetted with low cable rows set to set less that 20 sec rest x4

standing stretch pulldowns to waist with db rows done together set to set x4

close grip reverse pulldowns and old school dbelll pullovers x3

BI'S
curl bar curls with seated hammer concentration curls x3

scott curls with dumbell curls x3

rope curls x3

abs
7 sets lying 12-15 8 lb db in foot leg raises 'old school rocky'

drenched by end hot in basement felt good ..

[Donny]

back at home''basement was hot soaked afterwards great pump,like the heat..

behind neck pulldowns supersetted with low cable rows set to set less that 20 sec rest x4

standing stretch pulldowns to waist with db rows done together set to set x4

close grip reverse pulldowns and old school dbelll pullovers x3

BI'S
curl bar curls with seated hammer concentration curls x3

scott curls with dumbell curls x3

rope curls x3

abs
7 sets lying 12-15 8 lb db in foot leg raises 'old school rocky'

drenched by end hot in basement felt good ..

ha ha love the Rocky leg raises actually very hard to do. Really work Abs, lower back.

[njflex]

ha ha love the Rocky leg raises actually very hard to do. Really work Abs, lower back.

[phreak]

Earlier this morning:
- Supersetted medium-wide lat pulls to chest with straight-bar tricep extensions (5x12 each),
- Lateral raise, 6x12 in 3 minutes (light),
- Tricep extensions, single hand, 3x12,
- Tricep extensions, rope, both hands, 4x12.

[Donny]

will do back/calfes tonight

Front lat Pulldowns 3x10-12
Seated machine rows 3x10-12
One arm DB rows  3x10-12
Deadlifts 3x 5

Calf press machine 5x 12-15

do some Lat pulldowns for a Change and Machine rows.

[njflex]

DELTS

DROPS/SIDE LATERALS KILLER  30/25/20/15 X2 40 REP SETS
DB PRESSES 50/55/55 10/8/8
FR PRESS 135/145/145
HAVEN'T DONE THESES IN A WHILE DB UPRIGHT ROWS 30/35/35
REAR SEATED BENT OVER REAR RAISES 25/30/30

SHRUGS
SHRUG FRONT AND SUPERSET WITH 45 PLATE IN EACH HAND TO SIDES

CALVES
STANDING CALF RAISE
140X25
160X20
180X20
200X15
220X11 GASSED..

FORARMS
WRIST CURL REVERSE CABLE
TOP AND REAR

[wild willie]

chest/bis/cardio:

hammer strength wide grip   4 sets

flat bench db presses  4 sets


pec deck     4 sets


standing db curls    3 sets

concentration curls   3 sets

seated ez bar curls  3 sets

15 mins  treadmill........15 mins stepmill

[Donny]

chest/bis/cardio:

hammer strength wide grip   4 sets

flat bench db presses  4 sets


pec deck     4 sets


standing db curls    3 sets

concentration curls   3 sets

seated ez bar curls  3 sets

15 mins  treadmill........15 mins stepmill

did my cardio this morning running, was cool today perfect.

[wild willie]

did my cardio this morning running, was cool today perfect.

You are dedicated Donny!

[oldtimer1]

I did chest and bicep today. I change my splits and routines a lot. Today I did one set to exhaustion and about 4 exercises a body part.

I was thinking about some lifting strategies. When I was finished I was thinking about various split routines.  I'm trying to get better at running and I think a split is a mistake for me. Nothing is worse than getting two great workouts in on a split then being too exhausted from running to finish the split for the week.

This bring up whole body routines.  If you train the whole body in one shot you are done. It works if you get three whole training days in a week or even one. I'm tempted to go back to a whole body routine but they are brutally hard compared to splits.  

For me there is no such thing as power bodybuilding when I'm doing a lot of miles. I'm also thinking about doing a split but using really moderate weights but it just hurts the ego to rep out using really moderate/ light weights. My wife who absolutely never works out made a really good observation. She said when I'm not running but lifting I get really muscular. When I'm doing a lot of running I complain about how I can't lift the way I want too.

[Donny]

I did chest and bicep today. I change my splits and routines a lot. Today I did one set to exhaustion and about 4 exercises a body part.

I was thinking about some lifting strategies. When I was finished I was thinking about various split routines.  I'm trying to get better at running and I think a split is a mistake for me. Nothing is worse than getting two great workouts in on a split then being too exhausted from running to finish the split for the week.

This bring up whole body routines.  If you train the whole body in one shot you are done. It works if you get three whole training days in a week or even one. I'm tempted to go back to a whole body routine but they are brutally hard compared to splits.  

For me there is no such thing as power bodybuilding when I'm doing a lot of miles. I'm also thinking about doing a split but using really moderate weights but it just hurts the ego to rep out using really moderate/ light weights. My wife who absolutely never works out made a really good observation. She said when I'm not running but lifting I get really muscular. When I'm doing a lot of running I complain about how I can't lift the way I want too.

i think if i was you i would weight Train 2 x a week with an upper/lower split. Then you have more recovery time and can still get your running in. Train Monday Upper and Thurs or Friday Lower and thatŽs it. Just get good solid Basics in there not so much the amount of exercises but the ones that are effective.