The Mature thread

[Primemuscle]

Sciatica causes the bottom of my right foot to go numb. The longer I walk on it the number it gets. An interesting good side effect of the medicine currently taking for shingles pain is that the numb foot has been less numb lately. I'm not sure I could run if my life depended on it these days. I'll stick to the stationary bike for cardio. No impact for me is a good thing.

[Donny]

did a home gym leg workout today very simple. Went for an hour cycle around town and my legs were nice and pumped with blood.

Squats 5x10-12
Leg extensions 5x10-12
Leg curls 5x10-12

Standing one legged calf raises (no weight) 3xmax  
Seated Barbell calf raises 3x15-20

Seated BB calf raises are awkward at first but when you find the right Position they work well for me.

[Donny]

Sciatica causes the bottom of my right foot to go numb. The longer I walk on it the number it gets. An interesting good side effect of the medicine currently taking for shingles pain is that the numb foot has been less numb lately. I'm not sure I could run if my life depended on it these days. I'll stick to the stationary bike for cardio. No impact for me is a good thing.

I used to just run for cardio but now i mix it up. Bike is great to. I get a numb foot when i use the cross Trainer but itīs not just me because a few gym members have mentioned this too me. Still i like it. Really saves your lower back and lower Joints.

[njflex]

back /traps wed

2 inner 2 wide pullups 12reps
bent over rows  135/185/205/225 sets 10
seated cable rows 'used handles 'instead sm triangle grip.x3
underhand hammer pulldowns x3 2 plates ea side and couple 10's did 1 hand at time ..
finished db rows off rack did 80/90's

shrugs
225/275/295
reverse 3plates and 3.5 x2 sets 12

abs
5 sets 25/30 lying crunch roller machine


thurs delt/bi 'home'

db press
45/50/50/60
seated side laterals 20/30/30/30
db up right rows 'i like these ,,30/45/45
seated rear bent laterals db 30/30/30
seated fr raise hammer position start and twist to usual finish position palms down x3

bis
4 movements giant sets 'pump '
curl bar curls to seated db curls to rope hammer curls to seated hammer concentration curls x3

[wild willie]

BACK:

REVERSE GRIP PULLDOWNS   3 SETS

SEATED CABLE ROWS  3 SETS

PARTIAL DEADLIFTS  3 SETS

HAMMER STRENGTH PULLDOWNS  3 SETS


30 MINUTES TREADMILL

[Donny]

I think tonight i will do ...

BB Standing press 4x
Seated DB raises   4x
Rear Delt machine 4x
upright rows 3x Close grip

Dips OR Close grip bench press 3x
lying skull crushers 3x
reverse grip cable pushdowns 2x will just rep out on These.

Abs: old School incline sit ups twisting 2-3 times reps will be about 20-30 per set.

[Donny]

BACK:

REVERSE GRIP PULLDOWNS   3 SETS

SEATED CABLE ROWS  3 SETS

PARTIAL DEADLIFTS  3 SETS

HAMMER STRENGTH PULLDOWNS  3 SETS


30 MINUTES TREADMILL

nice i like it.. just pissed off we have no Hammer machines. i miss them 

[oldtimer1]

Going to train back and chest today in a few. Using this routine. No warm ups listed.

Power cleans 3 x 3 then 1x1 (love bumper plates. I can drop the barbell if need arises and it bounces.)

Pull ups 2 x max
Low cable rows with V handle 2 x 12
Single dumbbell row off a bench 2 x 10
Reverse pull downs 2 x 10

Flat Dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
flat flies 2 x 10
Push ups 2  x max (one set conventional the next with perfect push up handles)

Stiff leg deadlift standing on a block for full extension 2 x 6
Weighted back extensions 2 x 15 (I use at the time a 25lbs plate behind my head)
weighted flat floor crunches 1 x 50

Yesterday was my birthday and I was poolside with the family with some cold ones. Woke up today and felt like I slept with cotton in my mouth. So dehydrated between running, sun and alcohol. 

[wild willie]

DELTS:


HAMMER PRESSES  4 SETS

SIDE LATERALS  4 SETS

REVERSE PEC DECK  3 SETS

DB SHRUGS  3 SETS

20 MINS STEPMILL   20 MINS TREADMILL

[Donny]

Going to train back and chest today in a few. Using this routine. No warm ups listed.

Power cleans 3 x 3 then 1x1 (love bumper plates. I can drop the barbell if need arises and it bounces.)

Pull ups 2 x max
Low cable rows with V handle 2 x 12
Single dumbbell row off a bench 2 x 10
Reverse pull downs 2 x 10

Flat Dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
flat flies 2 x 10
Push ups 2  x max (one set conventional the next with perfect push up handles)

Stiff leg deadlift standing on a block for full extension 2 x 6
Weighted back extensions 2 x 15 (I use at the time a 25lbs plate behind my head)
weighted flat floor crunches 1 x 50

Yesterday was my birthday and I was poolside with the family with some cold ones. Woke up today and felt like I slept with cotton in my mouth. So dehydrated between running, sun and alcohol.  

HAPPY BIRTHDAY .... hope you had a good one.. i like your workout. I like push ups too at the end of my chest workout with push up bars. in the Gym i use two Dumbbells. push ups are always a great finishing exercise.

[oldtimer1]

Thanks for the birthday wishes. Yes, push ups are a fantastic exercise to finish chest with. It works the core too. I find I can barely do 20 good push ups after chest and the pecs are on fire after the push ups.

Today is a cardio day. There's a trail by my house that is 4.6 miles from my house and back. I will hit that this morning. The part I don't like about this trial is that it's very isolated and on occasion there are loose dogs. I hate dogs when I'm running. They think you are prey because you are running. One time a pit bull came at me full speed and my heart rate when to instant max. I thought I was about to get mauled. It just ran along side me like I was it's pal looking up at me with a dopey happy expression. Still scared the crap out of me. It so isolated that if you were mugged you have to rely on yourself because there is no one around. I tried running with a small snub nose revolver but it's just to much of a pain in the ass to carry when running.

Wife isn't feeling well but if I get the okay I'm hitting the beach with her after the run.  It's a stunning day here at the Jersey shore. Should be in the low 80's with nothing but sun. Love seeing all the women in their skimpy bathing suits. Just amazing sights to be seen.  It's like going to a shaker bar to see the girls dance except I don't have to tip.  

[Donny]

Thanks for the birthday wishes. Yes, push ups are a fantastic exercise to finish chest with. It works the core too. I find I can barely do 20 good push ups after chest and the pecs are on fire after the push ups.

Today is a cardio day. There's a trail by my house that is 4.6 miles from my house and back. I will hit that this morning. The part I don't like about this trial is that it's very isolated and on occasion there are loose dogs. I hate dogs when I'm running. They think you a prey because you are running. One time a pit bull came at me full speed and my heart rate when to instant max. I thought I was about to get mauled. It just ran along side me like I was it's pal looking up at me with a dopey happy expression. Still scared the crap out of me. It so isolated that if you were mugged you have to rely on yourself because there is no one around. I tried running with a small snub nose revolver but it's just to much of a pain in the ass to carry when running.

Wife isn't feeling well but if I get the okay I'm hitting the beach with her after the run.  It's a stunning day here at the Jersey shore. Should be in the low 80's with nothing but sun. Love seeing all the women in their skimpy bathing suits. Just amazing sights to be seen.  It's like going to a shaker bar to see the girls dance except I don't have to tip.  

i have been nearly bitten too by Dogs..lol most just react to what they see as a threat. Most iīll be attacked with is a wild Pig in the Woods. if the area is so isolated and dangerous as you wrote i would carry a Piece too does not matter how awkward. Where i live itīs a Dreamy German Stadt. 38 kms up the road Hannover is a different Story.

[Donny]

so tonight back + calves

Chinning the bar 3-4 max
Barbell rows 4 sets
Deadlifts reps and sets i will go by feel.
Leg press calf raises 5 sets

Abs : Flat bench leg raises 2-3 Sets reps i will go by feel.

[njflex]

happy birthday old timer,,,

[wild willie]

so tonight back + calves

Chinning the bar 3-4 max
Barbell rows 4 sets
Deadlifts reps and sets i will go by feel.
Leg press calf raises 5 sets

Abs : Flat bench leg raises 2-3 Sets reps i will go by feel.

great workout Donny!

[Primemuscle]

Happy Birthday Old Timer.  Being the mature person you are, you should know to keep hydrated. Drink a beer; then down a glass of water.

[oldtimer1]

Thanks for the birthday wishes. Ran 4.69 miles in the heat. Used my GPS garmin watch to track and time the run. Only one other person on the trail for the entire run. A hot chick wearing yoga stretch pants running with her dog. Wife wasn't feeling well so no beach.   Hung out in the pool for hours having cold ones. I'm about as dark as my latin blood can get.

[wild willie]

hammer wide grip presses   4 sets

lat pulldowns   4 sets

single arm side laterals   4 sets

rope pushdowns    4 sets

concentration curls  4 sets

cybex rotary calf machine  4 sets

[Donny]

hammer wide grip presses   4 sets

lat pulldowns   4 sets

single arm side laterals   4 sets

rope pushdowns    4 sets

concentration curls  4 sets

cybex rotary calf machine  4 sets

go for it George ! today i might just go Swimming.. itīs raining and a bit colder so maybe a soak in the Whirlpool is just what the doc ordered... Sundays bore me

[wild willie]

go for it George ! today i might just go Swimming.. itīs raining and a bit colder so maybe a soak in the Whirlpool is just what the doc ordered... Sundays bore me

I love the whirlpool!!!!!


nothing better than a good soak!!!

[Donny]

I love the whirlpool!!!!!


nothing better than a good soak!!!

was good ....

[njflex]

was good ....

legs
superset leg extensions with squats  175/190/205/240...135/225/275/315 10x10 rep wise

lying leg sled with walking lunges 200/220/220 ,,80 lbs on shoulders walked i was was pumped and legs were like jelly on lunges

hams
seated leg curl x3
sldl db bells 60/60/80

calves 
seated calf raise x3
standing x3

[oldtimer1]

Today was leg day. I went in the gym and did leg presses. I felt the exhaustion when I was warming up for my squats. I canned the workout and I feel the guilt of a missed work out. Just shot. Ran in the heat with the sun yesterday then hung out in the sun in the pool for hours. Just need a day off. Tomorrow's another day. Wish I wasn't so pissed off about it.

[wild willie]

legs
superset leg extensions with squats  175/190/205/240...135/225/275/315 10x10 rep wise

lying leg sled with walking lunges 200/220/220 ,,80 lbs on shoulders walked i was was pumped and legs were like jelly on lunges

hams
seated leg curl x3
sldl db bells 60/60/80

calves  
seated calf raise x3
standing x3

nice workout!!! cannolis for fourth of july?

[Donny]

bit pushed for time today had an appointment which took longer than expected... so with cardio i just hit chest this morning.

Flat BB press 4 sets
Flat flys 4 sets
incline dB press 4 sets
Incline flyes 4 sets (shoulders feel ok, just careful i donīt go too far back)
2x max push ups

Lying alternate leg V-raises for abs 2x50