The Mature thread

[Primemuscle]

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.

Your wife comments are right on. Seems like she is telling you what you already know. You seem conflicted with regards to running and weight-training. Maybe you need to pick one thing and just go for it. Nothing is forever, you could devote energy exclusively to running for awhile and if you grow tired of this, switch to weight training. Either way, you are getting exercise and staying healthy.

[wild willie]

back:


reverse grip pulldowns   4 sets

hammer strength high rows  4 sets

seated cable rows   3 sets

hyperextensions  3 sets

30 minutes treadmill

[Primemuscle]

It is officially father's day. Happy father's day to all you dads. It's a big job, but thank goodness some of you are willing to take it on. Hope you all have a great day and that your kids appreciate all you do for them.

[Donny]

It is officially father's day. Happy father's day to all you dads. It's a big job, but thank goodness some of you are willing to take it on. Hope you all have a great day and that your kids appreciate all you do for them.

you too jay have a good one.

[Donny]

well the England Game against Italy was a bit disappointing last Night... They were a bit unlucky. Just hope the Germans get spanked on their first Game

[njflex]

happy fathers DAY!!!!all...


legs today crazy me..

tri set
hack squats/lying sled/stiff leggede dlifts/...2/3/4/5 on hack/160-220 sled/135/225 on stiffs..x4

tri set 2
lunges walking/extensions/leg curls...80 lb bar...190-235 ext,140-150 on ham curl..x3


calves seated calf raise
2 plates x25
2.5 x20
3plates x15
3 plates and 10 x15
3.5 x12

[Donny]

 cardio and chest/biceps/abs

Dumbbell bench press 3x6-8
flat DB flyes 3x10-12
Incline DB press 3x10-12
push ups with push up bars 3xmax

Seated DB curls 3x8-10
seated preacher curls with straight bar 3x8-10
EZ bar rev curls 2x10-15

Hanging knee raises 2x max with incline sit ups 2x20-25

[njflex]

HAD A NICE BARBECUE ON FATHERS DAY FOR MY POP...FILET MIGNON/CORN ON GRILL/CHICKEN SAUSAGE AND PEPPERS/PASTA WITH PESTO,GREEK OLIVES,TOMATOES ,MOZZARELLA.SANGRIA'FOR ME'LOL...GOOD DAY..

[Donny]

HAD A NICE BARBECUE ON FATHERS DAY FOR MY POP...FILET MIGNON/CORN ON GRILL/CHICKEN SAUSAGE AND PEPPERS/PASTA WITH PESTO,GREEK OLIVES,TOMATOES ,MOZZARELLA.SANGRIA'FOR ME'LOL...GOOD DAY..

  i´m hungry now...

[Donny]

watching the Germany / Portugal game..  hope Portugal win..

[Donny]

32 mins and 2-0 for Germany....

[Primemuscle]

HAD A NICE BARBECUE ON FATHERS DAY FOR MY POP...FILET MIGNON/CORN ON GRILL/CHICKEN SAUSAGE AND PEPPERS/PASTA WITH PESTO,GREEK OLIVES,TOMATOES ,MOZZARELLA.SANGRIA'FOR ME'LOL...GOOD DAY..

I fixed dinner for my wife and me. At her suggestion, I made cheesy polenta (polenta with cheddar and parmesan) served with a poached egg on top and sautéed mushrooms; garnished with snipped chives. With this, I made a Caesar salad. I had white wine and my wife drank her usual iced tea. After Saturday night's big dinner and yesterday's yummy breakfast, we both wanted something light for dinner.

The shingles blisters are drying up, which is good. Unfortunately, I still ache from the knee area all the way up to just under my chest on the left side. The pain is most annoying at night when I am trying to sleep.

[wild willie]

HAD A NICE BARBECUE ON FATHERS DAY FOR MY POP...FILET MIGNON/CORN ON GRILL/CHICKEN SAUSAGE AND PEPPERS/PASTA WITH PESTO,GREEK OLIVES,TOMATOES ,MOZZARELLA.SANGRIA'FOR ME'LOL...GOOD DAY..

Sounds absolutely tasty!!!

[wild willie]

cardio and chest/biceps/abs

Dumbbell bench press 3x6-8
flat DB flyes 3x10-12
Incline DB press 3x10-12
push ups with push up bars 3xmax

Seated DB curls 3x8-10
seated preacher curls with straight bar 3x8-10
EZ bar rev curls 2x10-15

Hanging knee raises 2x max with incline sit ups 2x20-25

Damn good workout Donny!!

[njflex]

cardio and chest/biceps/abs

Dumbbell bench press 3x6-8
flat DB flyes 3x10-12
Incline DB press 3x10-12
push ups with push up bars 3xmax

Seated DB curls 3x8-10
seated preacher curls with straight bar 3x8-10
EZ bar rev curls 2x10-15

Hanging knee raises 2x max with incline sit ups 2x20-25

SOUNDS LIKE MINE ,,SWAP BI'S FOR TRIS THO 

[oldtimer1]

Just watched USA win their match in the World Cup.  The kids gave me a kayak for Father's day. Didn't get a chance to put it in real water so I after some adult beverages I put it in the pool over the objections of my wife.

I lifted for delts and arms today but I completely just "played" in the gym for high volume sets.  It actually felt good for the joints using light weights. It really warmed the joints and "lubricated" them. After I went for a 5K run.  A 20 something kid blew by me on the one mile park loop by my house. He stopped after running one mile and I continued on for 2 more miles. Slow and steady wins the race. 

 As I was running I thought about how to combine running and lifting for me. I settled on my Yates inspired routine.  A 4 way split training each body part once a week with 4 exercises per body part more or less for one work set. If I can spend 45 minutes as a time in the weight room I should be semi okay to go for a run after. I will not run on leg and possibly back day leaving 5 days for running a week. I will use the Yates split of Monday: chest and bicep. Tuesday: legs. Wednesday off weights. Thursday: Back. Friday: delts and triceps. Weekend off weights.

[njflex]

chest
fdb press...60/70/80/85-60 drop.
inc db  60/65/65
inc flyes  40/50/55
barbell pullovers 'old school'nice pump 60/70/70 premade bars sets 12..
cable crossovers x2x12
dips x1x20,lower cable crossover x1

tri
dip machine x3 190/210/210 sets 12-10
rope pulldowns x3 x10 90/100/100
reverse pulldowns x3 100-120 x10
close grip x2 175/185 10/6 reps

abs

[wild willie]

calves/delts/bis:


cybex rotary   5 sets

hammer strength presses   4 sets

db laterals   4 sets

reverse pec deck   4 sets

db shrugs 4 sets


standing db curls   3 sets

flat head machine curls  3 sets

concentration curls  3 sets

seated ez bar curls  3 sets


30 minutes treadmill

[Donny]

Solid workouts going on Guys... Good to see the US winning against Ghana Go for it Yankee Boys

Legs Tonight...

Squats 4-5 sets 10-12 reps
Leg press 4-5 sets 10-12 reps
Seated leg curls 4-5 sets 10-12 reps

Calf press machine 5 sets 10-15

[wild willie]

Solid workouts going on Guys... Good to see the US winning against Ghana Go for it Yankee Boys

Legs Tonight...

Squats 4-5 sets 10-12 reps
Leg press 4-5 sets 10-12 reps
Seated leg curls 4-5 sets 10-12 reps

Calf press machine 5 sets 10-15

NICE LEG WORKOUT DONNY!

[wild willie]

chest
fdb press...60/70/80/85-60 drop.
inc db  60/65/65
inc flyes  40/50/55
barbell pullovers 'old school'nice pump 60/70/70 premade bars sets 12..
cable crossovers x2x12
dips x1x20,lower cable crossover x1

tri
dip machine x3 190/210/210 sets 12-10
rope pulldowns x3 x10 90/100/100
reverse pulldowns x3 100-120 x10
close grip x2 175/185 10/6 reps

abs

LOOKING SOLID STEVERINO!

[Donny]

nothing Special just Basic. Don´t see the Need for more at the Moment. Good to hear your Biceps are coming up nice George.

[njflex]

LOOKING SOLID STEVERINO!

..georggggiiiieee!!!

[Donny]

..georggggiiiieee!!!

Steeeeevvvvvooooo   

[njflex]

Steeeeevvvvvooooo   

donnnyyy boooyyyy!!!