The Mature thread

[Donny]

donnnyyy boooyyyy!!!

Doing good Bro.. rest Day for me .

[njflex]

Doing good Bro.. rest Day for me .

back /bi 2 nite..READY TO GO CHEST /BI AND DELT/TRI I THINK

[Donny]

back /bi 2 nite..READY TO GO CHEST /BI AND DELT/TRI I THINK

I think itīs a Sound split Steve. For me  Shoulders/triceps is much better.

[njflex]

I think itīs a Sound split Steve. For me  Shoulders/triceps is much better.

MON CHEST/ABS/BI
TUES OFF
WED BACK ABS/CALVES
THURS DELT/TRI/FORARMS
FRI OFF
SAT OR SUN LEGS

[Donny]

George is hitting biceps 2x a week with a similar split. Gave me the kick for chest / biceps.

[Donny]

MON CHEST/ABS/BI
TUES OFF
WED BACK ABS/CALVES
THURS DELT/TRI/FORARMS
FRI OFF
SAT OR SUN LEGS

Looks good Steve as Long as your Biceps recover enough for Back Training. Knowing you...no problem

[njflex]

Looks good Steve as Long as your Biceps recover enough for Back Training. Knowing you...no problem

I though same thing I might switch delt day and back ,3 days mon to thurs bi's should recover.

[Donny]

I though same thing I might switch delt day and back ,3 days mon to thurs bi's should recover.

For me the weak link is arms. I Need longer to recover. You Need Bicep strength for back Training. itīs a pulling movement. i can only speak for myself. if I trained Biceps 2 days before Back i would struggle with my back Training.

[njflex]

For me the weak link is arms. I Need longer to recover. You Need Bicep strength for back Training. itīs a pulling movement. i can only speak for myself. if I trained Biceps 2 days before Back i would struggle with my back Training.

I know ,and I rack my head crazy to get right mix,,back to drawing board..

[Donny]

I know ,and I rack my head crazy to get right mix,,back to drawing board..

Do you really Need too? you look great Steve !

[njflex]

Do you really Need too? you look great Steve !

I appreciate it,,,change it up ..but if it doesn't add up I will stay status quo..

[Donny]

I appreciate it,,,change it up ..but if it doesn't add up I will stay status quo..

always good to Keep an open mind..

[wild willie]

no training tonight......just watching some baseball......picked up some fireworks on father's day!!!!


ready for the fourth!!!!!

[njflex]

no training tonight......just watching some baseball......picked up some fireworks on father's day!!!!


ready for the fourth!!!!!

send some to me lol...

[wild willie]

send some to me lol...

LOL....

[Donny]

So...So...So....tonight shoulders/triceps/Abs

Seated DB press 4x6-10
DB side Raises 4x10-12
Bent over DB Raises 4x10-12
BB shrugs 3x8 ( donīt do them much but why the hell not )

Parallel Bar Dips 3xmax
lying BB skull crushers 3x10-12

ab Roller crunches with Hanging knee raises

[njflex]

So...So...So....tonight shoulders/triceps/Abs

Seated DB press 4x6-10
DB side Raises 4x10-12
Bent over DB Raises 4x10-12
BB shrugs 3x8 ( donīt do them much but why the hell not )

Parallel Bar Dips 3xmax
lying BB skull crushers 3x10-12

ab Roller crunches with Hanging knee raises

BACK ...
PULLUPS WIDE X2X12,,CLOSE SIDE GRIPS X2X12
TBAR ROW 2 PLATES X12,2.5X10,3 X10,3.5 X9
LOW ROW MACHINE UNDERHANDED GRIP 170/190/190
STANDING WIDE BAR PULLS TO WAIST X3

GOOD MORNING X3

BIS
CURL BAR CURLS PREMADE 60/80/90/90
SEATE DCURL'SCOTT CURL'MACHINE X3
ROPE CURLS X3
CABLE CURLS X2 PULL UP ON ANGLE AT SIDES

ABS
CRUNCHES X5 150 REPS TOTAL...WE HAVE COOL NON WEIGHT ASSISTED LYING CRUNCH MACHINE IT CONTOURS TO BACK AND NECK AND PADDED LIKE THE 'LAME 'FLOOR VERSIONS SOLD IN THE 90'S AD NAUSEUM...

[Donny]

BACK ...
PULLUPS WIDE X2X12,,CLOSE SIDE GRIPS X2X12
TBAR ROW 2 PLATES X12,2.5X10,3 X10,3.5 X9
LOW ROW MACHINE UNDERHANDED GRIP 170/190/190
STANDING WIDE BAR PULLS TO WAIST X3

GOOD MORNING X3

BIS
CURL BAR CURLS PREMADE 60/80/90/90
SEATE DCURL'SCOTT CURL'MACHINE X3
ROPE CURLS X3
CABLE CURLS X2 PULL UP ON ANGLE AT SIDES

ABS
CRUNCHES X5 150 REPS TOTAL...WE HAVE COOL NON WEIGHT ASSISTED LYING CRUNCH MACHINE IT CONTOURS TO BACK AND NECK AND PADDED LIKE THE 'LAME 'FLOOR VERSIONS SOLD IN THE 90'S AD NAUSEUM...

sounds like a great Ab machine. we only have the type seated with a chest Pad and a type where you have pads for elbows and crunch downwards... I like the machine with chest pad better.

[njflex]

sounds like a great Ab machine. we only have the type seated with a chest Pad and a type where you have pads for elbows and crunch downwards... I like the machine with chest pad better.

I USE THE ELBOW PAD AND CRUNCH DOWN ON ONE OF MY AB WORKOUTS LIKE THAT ONE,,I USE THE ROMAN CHAIR AS WELL,AND I IMPROVISE LEG RAISES I USE THE ASSISTED PULLUP MACHINE I PUT THE PAD UP TURN AROUND AND SUPPORT MY TAIL BONE ON EDGE PAD 'LOL'ON THE PAD SO I DON'T SWING AND THEN DO LEG RAISES NO PROBLEM..

[Donny]

I USE THE ELBOW PAD AND CRUNCH DOWN ON ONE OF MY AB WORKOUTS LIKE THAT ONE,,I USE THE ROMAN CHAIR AS WELL,AND I IMPROVISE LEG RAISES I USE THE ASSISTED PULLUP MACHINE I PUT THE PAD UP TURN AROUND AND SUPPORT MY TAIL BONE ON EDGE PAD 'LOL'ON THE PAD SO I DON'T SWING AND THEN DO LEG RAISES NO PROBLEM..

I remember you mentioned this before.. your ab exercise sounds effective. I also like Seated knee ins, sitting side ways on a Bench doing a type of knee raise to chest.

[njflex]

I remember you mentioned this before.. your ab exercise sounds effective. I also like Seated knee ins, sitting side ways on a Bench doing a type of knee raise to chest.

I DO THOSE TOO,,,

[Donny]

I DO THOSE TOO,,,

i can really feel my abs on These nice contraction. works it all. I lean back and come forward crunching my lower and upper Body together.

[Donny]

always liked this guy (no Homo) Greg plitt

[wild willie]

I will superset arms this eve.


standing ez bar curls and then dips......4 sets each.


flat head machine curls and then lying db extensions......4 sets each.


concentration curls and then one arm rope pushdowns......4 sets each.


20 mins stepmill followed by 20 mins treadmill.

[phreak]

yesterday was full body volume day (about 50 sets in 40 minutes). Today full body HIT day, 5 sets in 50 minutes. I actually liked yesterday better!

This morning:
wide-grip lat pulls: about 30 reps with 155. 18 alone, around 8 with a spot, and a handful of decreasing ROM partials.
db rear delts: unknown reps to total failure with 45 Lb dbs.
flat db press: 28 reps with 75 Lb dbs, most paused at bottom. Gym doesn't have heavier dbs.
cable tricep extension, rope: 20 reps with 45 Lbs.
leg extension: 22 full reps, heaviest selectable weight.

I need to man up and find a more hardcore gym.