The Mature thread

[DroppingPlates]

Looks great. Holland is just up the road so i might just visit it. Then again iīll probably end up getting locked up if i do come and visit you iīll leave the wife here... Remember when i worked for baker Oil Tools here in celle we had a couple of Dutch guys there. One was always bringing back weed and offered to get me it.. thanked him but i donīt like it myself. was a good guy. always laughing and joking no doubt stoned most of the time. He was learning Engineering and was a very intelligent guy. wonder if he made it was a likeable guy.

We have a great infrastructure, so you will be fine, esp with a navigator. Yeah, discussing Getbig subjects while your wife is listening isn't a good idea, LOL
Can't remember how many times I got offered a joint, I hate that smelly crap.

[Donny]

We have a great infrastructure, so you will be fine, esp with a navigator. Yeah, discussing Getbig subjects while your wife is listening isn't a good idea, LOL
Can't remember how many times I got offered a joint, I hate that smelly crap.

She does laugh at some of the pics on here... got to  admit the drug Scene was not for me. liked to go out for a drink more( if thatīs any better).. yes i could just see me on that Beach perving at all the girlies while licking my ice cream..

[DroppingPlates]

She does laugh at some of the pics on here... got to  admit the drug Scene was not for me. liked to go out for a drink more( if thatīs any better).. yes i could just see me on that Beach perving at all the girlies while licking my ice cream..

Mind you, Scheveningen is like Benidorm, it attracts a lot of fat/ugly women

[Donny]

back attack..

chins 2 wide 2 inner sets 12
barb rows 135/185/225/225
low pulley cable rows used single handles but rowed together nice on pull back portion squeeze x3
hammer revers grip pulldowns x3 2plates and 2 sets with added 10
finished cable rope pulldowns standing'pull to waist 'slight bend at waist x3 theses are good

hypers x3 sets 12 holding 45 plate

bis
curls 85/95/105x6 drop 85x6 drop 65x10 nice pump
seated curl machine 'scott curl;stack weighted x3
concentration curls on kness used hammer grip 30/35/35 db i like these
curls with cable single grips done together x3 sets 10

abs
lying ab machine ;non weighted'sets 30 x5

only lying Ab machine we have is this...i just donīt feel my abs with it...

[DroppingPlates]

only lying Ab machine we have is this...i just donīt feel my abs with it...

Ever tried crunches on a Swiss ball? I perform them with my heels from the floor to create extra instability.

[Donny]

Ever tried crunches on a Swiss ball? I perform them with my heels from the floor to create extra instability.

yes i have done them using a rope and cable, worked ok but i like good old Hanging knee raises and crunches on the floor. Double crunches bringing knees and elbows together. went through periods of no ab Training just letting rowing , deads etc Train it all but when you start crunching again...you feel it. Also like to just tense my abs when sitting. crunches on a ball give you a longer range of Motion.

[Donny]

intresting Video. was thinking today about Steves workout with neck presses or "Guillotine press". I think your Hand Position makes a difference inner or outer rotated as well as the plane of movement with say Dumbbells or cables. still .. the best upper pecs i have seen were mostly built with incline BB press and flyes.  A lot of exercises are forgotten too like "dumbbell around the world". 

[DroppingPlates]

intresting Video. was thinking today about Steves workout with neck presses or "Guillotine press". I think your Hand Position makes a difference inner or outer rotated as well as the plane of movement with say Dumbbells or cables. still .. the best upper pecs i have seen were mostly built with incline BB press and flyes.  A lot of exercises are forgotten too like "dumbbell around the world".  

It's already scientifically proven that you can't change the shape of a muscle, but only its size. Sure, the chest consists of two muscles; the pectoralis major and minor. Can you put more focus on one of them? Sure you can, but will it make a significant difference between those two muscles? Most prob not. When someone is able to improve his upper chest, then the rest of his chest will improve as well, so it's more a global than a local thing.
Take a look at powerlifters. >90% of their chest training is flat bench presses, but many of them have better chests than the average 'gym rat', who hits his chest from all possible angles.
Intensity matters, angles not so much.
Well, that's my point of view

[Donny]

tonight shoulders...

will tri set for a Change of pace.

Db front raises 3-4 sets
Db  side raises  3-4 sets
Db bent over raises 3-4 sets

seated machine press 4 sets with higher reps Superset with BB shrugs.( killer Combo)

seated knee tucks 2-3 sets. seated sideways on a bench bringing knees to chest.

[Donny]

It's already scientifically proven that you can't change the shape of a muscle, but only its size. Sure, the chest consists of two muscles; the pectoralis major and minor. Can you put more focus on one of them? Sure you can, but will it make a significant difference between those two muscles? Most prob not. When someone is able to improve his upper chest, then the rest of his chest will improve as well, so it's more a global than a local thing.
Take a look at powerlifters. >90% of their chest training is flat bench presses, but many of them have better chests than the average 'gym rat', who hits his chest from all possible angles.
Intensity matters, angles not so much.
Well, that's my point of view

good post  i like your intelligent Input. got to say though my "upper chest" area hurts more after doing incline presses on an angle of about 35 degrees. Itīs like front raises in shoulder Training which i will do later, i know my front delts are blasted with benches/Dips but i want to tri set just working fast front,side, rear.. fry the Delts and then high rep machine press with shrugs. Going more for a pump tonight.

[DroppingPlates]

good post  i like your intelligent Input. got to say though my "upper chest" area hurts more after doing incline presses on an angle of about 35 degrees. Itīs like front raises in shoulder Training which i will do later, i know my front delts are blasted with benches/Dips but i want to tri set just working fast front,side, rear.. fry the Delts and then high rep machine press with shrugs. Going more for a pump tonight.

Thank you and likewise! Inclines will def result in more fiber recruitment in the pec minor, EMG studies have shown this. But then again, will it make a significant difference? I think we need to be realistic here. A person like Lee Haney was born with that thick upperchest, so all he had to do was make it grow; the shape was simply programmed in his DNA.

'Relative to the mean activation pattern over the whole pectoralis muscle, the incline bench press with an angle of +45° provides a 69% more intense stimulation to the "upper chest".'

Source http://suppversity.blogspot.nl/2011/07/suppversity-emg-series-musculus.html

[Donny]

Thank you and likewise! Inclines will def result in more fiber recruitment in the pec minor, EMG studies have shown this. But then again, will it make a significant difference? I think we need to be realistic here. A person like Lee Haney was born with that thick upperchest, so all he had to do was make it grow; the shape was simply programmed in his DNA.

'Relative to the mean activation pattern over the whole pectoralis muscle, the incline bench press with an angle of +45° provides a 69% more intense stimulation to the "upper chest".'

Source http://suppversity.blogspot.nl/2011/07/suppversity-emg-series-musculus.html

wrote this before but one of the best books i have ever read was this.. the original i have given to my nephew who has started Bodybuilding. Sport uni Köln

[Donny]

Really Shows with a very thourough study what muscle and which part is most activated. if we are talking General pecs yes flat press. Intresting enough it showed DECLINE press was the most effective. not flat Bench.

[DroppingPlates]

Really Shows with a very thourough study what muscle and which part is most activated. if we are talking General pecs yes flat press. Intresting enough it showed DECLINE press was the most effective. not flat Bench.

Correct, EMG studies have shown that the decline DB press results in the highest % recruitment of fibers. Decline BP were a strong second. Too bad that wide grip dips weren't measured, but I'm sure they score good as well.
These movements are a staple in my chest training, and -as a nice bonus- they save your delt joints, esp with DBs.

[Donny]

Correct, EMG studies have shown that the decline DB press results in the highest % recruitment of fibers. Decline BP were a strong second. Too bad that wide grip dips weren't measured, but I'm sure they score good as well.
These movements are a staple in my chest training, and -as a nice bonus- they save your delt joints, esp with DBs.

Dips are  great i love them. when i finish my set and spring off the bars i feel it. hard to describe like a muscle spasm/contraction. gironda Version .. is not for me. Even with a Basic exercise like Dips your Body angle does help make a difference. Leaning Forward does help shift more on your chest.. in my opinion. At the end of the Day you will hit it all. Infact i even feel lats the next day after Dips. Great exercise.

[njflex]

cool last few posts here dp and Donny about training nice ok,,,

inclines/flyes yes I agree build great chest again like dp said your shape/structure/muscle recruitment on movement is preset by nature

dips,,all around great finisher and superset with flyes or cablecrossovers is great for muscle density

guillotine press,,at time I will favor this over incline press but inc fly I feel is great when done on slow stretch to partial finish 'like not touching dbell but hands about 1 to 1.5 inch apart keeps tension on pecs..

dblateral side raises running the rack to me is best way to get side delts growing worked for me ,delts were flattish and now much rounder /fuller

shrugs hi reps /heavy as one could handle small bodypart and its like biceps reps and burn...i'll add some more later after u guys chime in..

[Donny]

cool last few posts here dp and Donny about training nice ok,,,

inclines/flyes yes I agree build great chest again like dp said your shape/structure/muscle recruitment on movement is preset by nature

dips,,all around great finisher and superset with flyes or cablecrossovers is great for muscle density

guillotine press,,at time I will favor this over incline press but inc fly I feel is great when done on slow stretch to partial finish 'like not touching dbell but hands about 1 to 1.5 inch apart keeps tension on pecs..

dblateral side raises running the rack to me is best way to get side delts growing worked for me ,delts were flattish and now much rounder /fuller

shrugs hi reps /heavy as one could handle small bodypart and its like biceps reps and burn...i'll add some more later after u guys chime in..

with DB flyes i always bring the bells together and hold it for a second... like an isometric contraction. i know what you are saying itīs just when i bring my Hands closer together and squeeze i think i get more.

[njflex]

with DB flyes i always bring the bells together and hold it for a second... like an isometric contraction. i know what you are saying itīs just when i bring my Hands closer together and squeeze i think i get more.

TRY A FEW FINISH REPS AT MIDPOINT ,YOU FEEL  THE TENSION..

[Donny]

TRY A FEW FINISH REPS AT MIDPOINT ,YOU FEEL  THE TENSION..

cheers Steve. your tips are always wellcome. everyone has their Training philosophy but we can learn from each other.

[The Scott]

No training allowed now for a week.  I am also dropping weight  but that is a requirement from the surgeon in the event I opt for getting cut on.  I feel okay but am admittedly GRUMPY
(especially in the G&O section. ) from not exercising.  I'm married so no other mode of "release" is possible, LOL!!!!! 

Shoot me.  Please.   

I shall train vicariously through you gentlemen for the next couple of weeis.  I will be back at it once I see the doctors.

[njflex]

No training allowed now for a week.  I am also dropping weight  but that is a requirement from the surgeon in the event I opt for getting cut on.  I feel okay but am admittedly GRUMPY
(especially in the G&O section. ) from not exercising.  I'm married so no other mode of "release" is possible, LOL!!!!! 

Shoot me.  Please.   

I shall train vicariously through you gentlemen for the next couple of weeis.  I will be back at it once I see the doctors.

be well,get well...

[Donny]

can only echo what Steve wrote. best wishes.

[oldtimer1]

Get well Scott.

[DroppingPlates]

No training allowed now for a week.  I am also dropping weight  but that is a requirement from the surgeon in the event I opt for getting cut on.  I feel okay but am admittedly GRUMPY
(especially in the G&O section. ) from not exercising.  I'm married so no other mode of "release" is possible, LOL!!!!! 

Shoot me.  Please.   

I shall train vicariously through you gentlemen for the next couple of weeis.  I will be back at it once I see the doctors.

It's your own fault, you deserve it!
















No wait, that would be you on the G&O
Get well Scott!

[Donny]

Steve got his blue ones... Nice one Ronald !  well done Steve