The Mature thread

[njflex]

delts
seated behind neck press x4 last setdrop
underhanded curlbar front raise x3
db upright rows
rear delt on peckdeck x3
drops side laterals 30/25/20 x2 30 repsets

shrugs 225-315 12-15reps...
reverse rear shrug x2


calves 5 sets calf raise standing

forearms reverse and reg grip wrist curls 8 sets

[Donny]

delts
seated behind neck press x4 last setdrop
underhanded curlbar front raise x3
db upright rows
rear delt on peckdeck x3
drops side laterals 30/25/20 x2 30 repsets

shrugs 225-315 12-15reps...
reverse rear shrug x2


calves 5 sets calf raise standing

forearms reverse and reg grip wrist curls 8 sets

OUTSTANDING my Man... I never worked out yesterday going to Train tonight.

Back ..

pulldowns to front 4 sets
BB rows 4 sets
barbell Pullovers 3 Sets
Deadlifts 4 sets

calves and Abs i´ll work with machine crunches and calf press machine. Sets i´ll just do from Feeling.

[njflex]

been flipping a heavy leg to a tri/superset leg day,,today heavy

extension 1st 160 warmx15...190x12/205x12,230 x12/230x12,265x12
squats close stance 225 x12,275x10,315 x10,365x10
lying sled press 220/240/240 all 10 to 12 reps

sldl hams
185/225/225
sit upham curls 180/195/210

calves 6 sets leg press

[phreak]

Last few weeks I've been trying out more volume. I get results from HIT, I get results from volume, and I get results from high frequency. So instead of frequently vaccilating between those options, I now do all three concurrently. So far I'm feeling pretty good!

So my new routine is:

Monday: high volume, full body
Tuesday: HIT, full body
Thursday: high volume, full body
Friday: HIT, full body


Today, in 35 minutes total, I did:
seated cable row, 15 sets
db bench, 10 sets
medium grip lat pulls, 8 sets
tricep pushdowns, 10 sets
hammer curls, 5 sets

[Donny]

been flipping a heavy leg to a tri/superset leg day,,today heavy

extension 1st 160 warmx15...190x12/205x12,230 x12/230x12,265x12
squats close stance 225 x12,275x10,315 x10,365x10
lying sled press 220/240/240 all 10 to 12 reps

sldl hams
185/225/225
sit upham curls 180/195/210

calves 6 sets leg press

nice Steve. how Long did that take you?

[Donny]

 

[njflex]

nice Steve. how Long did that take you?

about 1hr to 1:15 most I check clock as we go all the time...it was hot all week in jersey and air conditioned gym I was still pretty sweaty  .i used to use knee wraps esp when younger and now only on heaviest set as older weird...

[Donny]

about 1hr to 1:15 most I check clock as we go all the time...it was hot all week in jersey and air conditioned gym I was still pretty sweaty  .i used to use knee wraps esp when younger and now only on heaviest set as older weird...

you aint Old... i was running today. Nice breeze really went for it.

[njflex]

you aint Old... i was running today. Nice breeze really went for it.

meant my joints are better now older,i guess I babied them yrs ago and it helped

[oldtimer1]

Trained legs yesterday. I woke up stiff. It was a off day for lifting but I wanted to do something physical for the muscles so a did pull ups, push ups and body weight rows. For body weight rows I put a barbell in the squat rack and I lie on the floor facing the ceiling putting my feet on a bench. Then from this horizontal position I do body weight rows. It's a great movement.

I then went down to a  park and ran 5.2 miles in the heat. I looked at my cars and thought they looked dirty. Vacuumed both, hand washed and dried both cars. I thought I was done.The pool could use a cleaning so then I started that project. Both cars were shining and the pool was crystal clear clean. My wife calls me from her job and says she is going out with her girlfriend after work can I make dinner for my two boys? Here I am chopping garlic, chicken, and spices cooking it in virgin olive oil with cut up vegetables. Put a little wine in it. Poured the whole mixture on top of pasta.

Is anybody reading this? LOL. Tomorrow is delts and arms. I keep changing my routines but I guess that's not a bad thing. Hopefully a short but hard 2 mile run after the weight session. The wife on Wednesday is getting her hair done at a hair salon near a water reservoir. She wants me to keep her company on the ride saying, "You can run the reservoir while I get my hair done like you did 20 years ago."  The reservoir is 5 miles around with a severe up hill from mile 3.5 to 4.5 that is my nemesis. I have gone out way to fast back in the day and then I hit that white whale up hill grade that has absolutely kicked my ass when I was younger.  Without a doubt no matter what I do at 55 I'm slowing down. Wish me luck. It's going to be ugly.  

[njflex]

Trained legs yesterday. I woke up stiff. It was a off day for lifting but I wanted to do something physical for the muscles so a did pull ups, push ups and body weight rows. For body weight rows I put a barbell in the squat rack and I lie on the floor facing the ceiling putting my feet on a bench. Then from this horizontal position I do body weight rows. It's a great movement.

I then went down to a  park and ran 5.2 miles in the heat. I looked at my cars and thought they looked dirty. Vacuumed both, hand washed and dried both cars. I thought I was done.The pool could use a cleaning so then I started that project. Both cars were shining and the pool was crystal clear clean. My wife calls me from her job and says she is going out with her girlfriend after work can I make dinner for my two boys? Here I am chopping garlic, chicken, and spices cooking it in virgin olive oil with cut up vegetables. Put a little wine in it. Poured the whole mixture on top of pasta.

Is anybody reading this? LOL. Tomorrow is delts and arms. I keep changing my routines but I guess that's not a bad thing. Hopefully a short but hard 2 mile run after the weight session. The wife on Wednesday is getting her hair done at a hair salon near a water reservoir. She wants me to keep her company on the ride saying, "You can run the reservoir while I get my hair done like you did 20 years ago."  The reservoir is 5 miles around with a severe up hill from mile 3.5 to 4.5 that is my nemesis. I have gone out way to fast back in the day and then I hit that white whale up hill grade that has absolutely kicked my ass when I was younger.  Without a doubt no matter what I do at 55 I'm slowing down. Wish me luck. It's going to be ugly.  

we read it all here oldtimer.u write it i read it,sometimes i comment but always read

[njflex]

chest
inc db 50 warm..60/70/75 few drop 65,,then 65 again
flat db press on top portion turn palms in 60/60/60 gassed on these
inc flye 40/45/45
lowe cable crossover x2
dips x2 x15
bar pullovers on bench x3

tris
rope overhead extensions x4
 extension machine x3
reverse pushdowns x3
pushdowns x2 elbow out slightly

abs

[wild willie]

squats    3 sets

leg presses   3 sets

leg extensions  3 sets

unilateral leg curls  3 sets

lying leg curls  3 sets

[njflex]

squats    3 sets

leg presses   3 sets

leg extensions  3 sets

unilateral leg curls  3 sets

lying leg curls  3 sets

NICE AND TO THE POINT...WHAT KINDA WEIGHTS DO YOU USE ?SQUATS/PRESSES,

[Donny]

I hate Shopping for clothes with my wife...my feet are killing me. Turns into a Marathon walk around.. try this Shirt on..try this on... I just see something and buy it. Rant over... so workout today was..

Flat DB Bench press 3x6-8
flat Flys 3x10-12
Incline BB press 3x6-8
Push ups 2x max with feet raised.

Seated DB curls 3x8-12
Ez bar preacher curls 3x8-12
reverse BB curls 2x10-15

Abs .. hanging knee raises 2x max

[oldtimer1]

Trained delts and arms today.

Dumbbell press 2 x 8 (bad shoulder. Used light 50lbs dumbbells going all the way down as far as I could in a controlled manner)
Dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt laterals 2 x 10
Barbell shrugs 2 x 10

Weighted dips 2 x 10 ( went as low as I could. No shallow ego dips for me.)
traditional tricep pushdowns 2 x 10
skull crusher type tricep extention (did one set and my elbow screamed)
rope tricep pushdowns 2 x12

ez bar curls 2 x 10 ( I always use a straight bar. This is easier on my shoulder)
straight bar pulley curls 2 x 10 ( I really feel this. No dead spots on resistance.)
Single dumbbell scott curl 2 x 10

Forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

Ab wheel 2 x max
Weighted crunch feet on bench 1 x 50 ( I hold a plate behind my head)
Pulley crunches 2 x 25

Ivanko gripper 2 x 20

Drove to a park after and ran 2 miles. Very few milf's running today on the trail.  A real disappointment. Ran two slow 8:40 miles. A bit shot from lifting. Tomorrow is another day. Wish I was getting leaner quicker but I have the worse diet and to compound that I love beer.  

I haven't drank in 6 days. Tomorrow I will have a few cold ones at one of the bars by the bay here and watch the boats go by.

[njflex]

Trained delts and arms today.

Dumbbell press 2 x 8 (bad shoulder. Used light 50lbs dumbbells going all the way down as far as I could in a controlled manner)
Dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt laterals 2 x 10
Barbell shrugs 2 x 10

Weighted dips 2 x 10 ( went as low as I could. No shallow ego dips for me.)
traditional tricep pushdowns 2 x 10
skull crusher type tricep extention (did one set and my elbow screamed)
rope tricep pushdowns 2 x12

ez bar curls 2 x 10 ( I always use a straight bar. This is easier on my shoulder)
straight bar pulley curls 2 x 10 ( I really feel this. No dead spots on resistance.)
Single dumbbell scott curl 2 x 10

Forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

Ab wheel 2 x max
Weighted crunch feet on bench 1 x 50 ( I hold a plate behind my head)
Pulley crunches 2 x 25

Ivanko gripper 2 x 20

Drove to a park after and ran 2 miles. Very few milf's running today on the trail.  A real disappointment. Ran two slow 8:40 miles. A bit shot from lifting. Tomorrow is another day. Wish I was getting leaner quicker but I have the worse diet and to compound that I love beer.  

I haven't drank in 6 days. Tomorrow I will have a few cold ones at one of the bars by the bay here and watch the boats go by.

NICE...

[wild willie]

chest tonight....was going to include biceps but my strained left forearm wouldn't allow me to train them........so chest and cardio only.



hammer wide grip.......one side at a time......what a pump!!!!


then flat db presses


and ending with pec deck........4 sets per exercise.


stepmill for 20 mins.......then treadmill for 20 mins.


going to train the rest of the week and then take a full week off next week.......zero training......just beer......boating....and fireworks!!!!

[Primemuscle]

Guys, not to belabor my annoying illnesses, but I think the shingles pain is getting better and oddly enough so is the discomfort from the sciatica. I think I am on the road to recovery and to working on being a buff old man again. Yahoo!

I have no excuse now. My kids included me on a gym membership at a club which is a mile from our house. When I am only up for a workout "light" I will go there and when I want to get serious, I can still go to my old trustworthy hardcore gym which is only about 6 miles away. So here is what I am thinking, if I screw on both these choices, someone should just take me out in the back forty and shoot me.

Time for me to shit or get off the pot! LOL!

[Donny]

Guys, not to belabor my annoying illnesses, but I think the shingles pain is getting better and oddly enough so is the discomfort from the sciatica. I think I am on the road to recovery and to working on being a buff old man again. Yahoo!

I have no excuse now. My kids included me on a gym membership at a club which is a mile from our house. When I am only up for a workout "light" I will go there and when I want to get serious, I can still go to my old trustworthy hardcore gym which is only about 6 miles away. So here is what I am thinking, if I screw on both these choices, someone should just take me out in the back forty and shoot me.

Time for me to shit or get off the pot! LOL!

Great News Jay...1 mile away is just what you Need.

[Donny]

chest tonight....was going to include biceps but my strained left forearm wouldn't allow me to train them........so chest and cardio only.



hammer wide grip.......one side at a time......what a pump!!!!


then flat db presses


and ending with pec deck........4 sets per exercise.


stepmill for 20 mins.......then treadmill for 20 mins.


going to train the rest of the week and then take a full week off next week.......zero training......just beer......boating....and fireworks!!!!

yes have a break...guaranteed you´ll feel better for it

[Donny]

Trained delts and arms today.

Dumbbell press 2 x 8 (bad shoulder. Used light 50lbs dumbbells going all the way down as far as I could in a controlled manner)
Dumbbell laterals 2 x 10
Single arm pulley laterals 1 x 10
Rear delt laterals 2 x 10
Barbell shrugs 2 x 10

Weighted dips 2 x 10 ( went as low as I could. No shallow ego dips for me.)
traditional tricep pushdowns 2 x 10
skull crusher type tricep extention (did one set and my elbow screamed)
rope tricep pushdowns 2 x12

ez bar curls 2 x 10 ( I always use a straight bar. This is easier on my shoulder)
straight bar pulley curls 2 x 10 ( I really feel this. No dead spots on resistance.)
Single dumbbell scott curl 2 x 10

Forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

Ab wheel 2 x max
Weighted crunch feet on bench 1 x 50 ( I hold a plate behind my head)
Pulley crunches 2 x 25

Ivanko gripper 2 x 20

Drove to a park after and ran 2 miles. Very few milf's running today on the trail.  A real disappointment. Ran two slow 8:40 miles. A bit shot from lifting. Tomorrow is another day. Wish I was getting leaner quicker but I have the worse diet and to compound that I love beer.  

I haven't drank in 6 days. Tomorrow I will have a few cold ones at one of the bars by the bay here and watch the boats go by.

Nothing wrong with a cold beer and i like that what you wrote, "watching the boats go by". Gotta watch though too much of a good Thing is not good. Cut it down to 1x a week...better less but realistically if you like a few beers then you Need to sort your diet out. Very hard to stay lean with too much Beer AND a bad diet.

[oldtimer1]

My diet is the worse. Never had any discipline regarding diet. I try somewhat but it's a joke compared to what I hear from other guys. When I was younger I could "out train" any bad eating but now it's a different story. I'm just about 13 pounds from where I want to be but it's proving really hard to get there. I'm 184 and I start to look really tight close to 170.  In my younger days if I wanted to drop 10 pounds I could do it in under 2 weeks easy. Now forever.

[Donny]

My diet is the worse. Never had any discipline regarding diet. I try somewhat but it's a joke compared to what I hear from other guys. When I was younger I could "out train" any bad eating but now it's a different story. I'm just about 13 pounds from where I want to be but it's proving really hard to get there. I'm 184 and I start to look really tight close to 170.  In my younger days if I wanted to drop 10 pounds I could do it in under 2 weeks easy. Now forever.

I hear you Man... I´ve noticed recently after running in the Woods the Ball area of my right foot hurts a bit ever had this? It´s not my shoes or the pathways i run on...maybe i´m just getting old 

[oldtimer1]

I hear you Man... I´ve noticed recently after running in the Woods the Ball area of my right foot hurts a bit ever had this? It´s not my shoes or the pathways i run on...maybe i´m just getting old 

Sorry, never had pain on the ball area of my foot. I had horrible pain in the arch of my foot for a period. Maybe switch to fast walking for awhile and get a brand new pair of running shoes. Sorry I couldn't be of more help. When I had my plantar fasciitis I found ways to get it to heal but never had problems with the ball of my foot. Actually an ex female member of this board told me how to treat my arch problem.