Author Topic: The Mature thread (Read 372307 times)

you know what. I could have a German Passport too. I declined it because i´m British. i have lived here so Long and have a German wife but i will and always will hold my British Nationality.

njflex · « **Reply #5409 on:** August 05, 2014, 08:15:38 AM »

CHEST

FDB PRESS WITH PALMS ROTATED IN AT TOP FINISH 55/65/70/80
INC DB PRESS 60/60/60 SUPERSET WITH SLOW REP INC FLYES 40/40/40'S..SETS 8-10 ON EACH MOVEMENT
DECLINE DB

...60/60/60 SET 12/12/9
STRAIGHT BAR PULLOVERS PREMADE BAR 60/70/70
CABLE CROSSOVERS SETS 15 X2

TRIS
ROPE OVERHEAD EXTENSIONS X3
DIP MACHINE X3 190/210/210 'STACK VERSION'
REVERSE GRIP PUSHDOWN X3
CABLE KICK BACKS X2 SETS 15 REPS

ABS
HANGING LEG RAISES X3
SEATED CRUNCH MACHINE X3

Donny · « **Reply #5410 on:** August 05, 2014, 08:28:51 AM »

Quote from: njflex on August 05, 2014, 08:15:38 AM

CHEST

FDB PRESS WITH PALMS ROTATED IN AT TOP FINISH 55/65/70/80
INC DB PRESS 60/60/60 SUPERSET WITH SLOW REP INC FLYES 40/40/40'S..SETS 8-10 ON EACH MOVEMENT
DECLINE DB ...60/60/60 SET 12/12/9
STRAIGHT BAR PULLOVERS PREMADE BAR 60/70/70
CABLE CROSSOVERS SETS 15 X2

TRIS
ROPE OVERHEAD EXTENSIONS X3
DIP MACHINE X3 190/210/210 'STACK VERSION'
REVERSE GRIP PUSHDOWN X3
CABLE KICK BACKS X2 SETS 15 REPS

ABS
HANGING LEG RAISES X3
SEATED CRUNCH MACHINE X3

Nice Steve.. supersets in there.

njflex · « **Reply #5411 on:** August 05, 2014, 08:32:02 AM »

Quote from: Donny on August 05, 2014, 08:28:51 AM

Nice Steve.. supersets in there.

VERY SORE TODAY...pullovers and inclines /flye supersets were killer 'flye was slow stretch and stop at partial lock out'keeps pecs tensed'wicked pump..

Donny · « **Reply #5412 on:** August 05, 2014, 08:39:11 AM »

Quote from: njflex on August 05, 2014, 08:32:02 AM

VERY SORE TODAY...pullovers and inclines /flye supersets were killer 'flye was slow stretch and stop at partial lock out'keeps pecs tensed'wicked pump..

NICE

DroppingPlates · « **Reply #5413 on:** August 05, 2014, 08:53:32 AM »

Quote from: Donny on August 05, 2014, 07:12:43 AM

you know what. I could have a German Passport too. I declined it because i´m British. i have lived here so Long and have a German wife but i will and always will hold my British Nationality.

That's cool, be proud of your roots. Would a German passport bring you any benefits?

Donny · « **Reply #5414 on:** August 05, 2014, 09:22:36 AM »

Quote from: DroppingPlates on August 05, 2014, 08:53:32 AM

That's cool, be proud of your roots. Would a German passport bring you any benefits?

some yes. However i have been a politician here in Stadt Celle. I know the laws here very well.

Primemuscle · « **Reply #5415 on:** August 05, 2014, 10:42:04 AM »

Quote from: DroppingPlates on August 05, 2014, 08:53:32 AM

That's cool, be proud of your roots. Would a German passport bring you any benefits?

Three of my grandkids have dual citizenship for now. From what I understand, they can keep their dual citizenship status indefinitely. They benefit from both citizenships because at least two of them utilize medical coverage from both sources. The oldest grandchild is no longer living at home and is marrying later this month. Her access to her dad's medical insurance is probably over.

DroppingPlates · « **Reply #5416 on:** August 05, 2014, 01:50:55 PM »

Quote from: Primemuscle on August 05, 2014, 10:42:04 AM

Three of my grandkids have dual citizenship for now. From what I understand, they can keep their dual citizenship status indefinitely. They benefit from both citizenships because at least two of them utilize medical coverage from both sources. The oldest grandchild is no longer living at home and is marrying later this month. Her access to her dad's medical insurance is probably over.

Sounds like a very good reason to choose for dual citizenship, but I believe that someone should be free in his/her choice.
I remember a populist politician who was against dual citizenship among politicians, but I believe this is rather a symbolic/emotional thing than a valid point.

DroppingPlates · « **Reply #5417 on:** August 05, 2014, 01:56:11 PM »

My push workout from this evening,

10x10 decline DB presses
5x10 upright DB rows
5x10 seated DB presses
5x10 incline single DB curls with bands
5x10 decline DB extentions

As you can see, I ditched my push/pull split, since I decided to train legs & back only once a week (strong points).

oldtimer1 · « **Reply #5418 on:** August 05, 2014, 06:05:05 PM »

Trained legs today. Thought I would go for an hour bike ride after but was too shot to consider it. Back to my one set to failure. I was going to do some volume this week but the thought of repeating an exercise for 4 sets just feels like spinning my wheel instead of getting the job done. When will I learn that intensity is like walking a high wire concerning injuries.

Leg press 1 x 15 (went as deep as I could with the back board set low. Used 500lbs and could have gone way heavier if I shortened the range of motion)
Olympic squats 1 x 10
Machine squats 1 x 10
leg extension 1 x 25
seated leg curls 1 x 20
standing leg curls 1 x 15

Side bends with one dumbbell 1 x 17
hanging leg raise 1 x max
reverse hip crunches 1 x max
machine ab crunches 1 x 30

leg press calf 1 x 25
standing calf 1 x 18
standing leverage calf machine 1 x 17
seated calf 1 x 18

neck work

Work out took me about an hour. Since I work out at home everything is plate loaded and that slows me down.

Donny · « **Reply #5419 on:** August 06, 2014, 01:58:10 AM »

Quote from: oldtimer1 on August 05, 2014, 06:05:05 PM

Trained legs today. Thought I would go for an hour bike ride after but was too shot to consider it. Back to my one set to failure. I was going to do some volume this week but the thought of repeating an exercise for 4 sets just feels like spinning my wheel instead of getting the job done. When will I learn that intensity is like walking a high wire concerning injuries.

Leg press 1 x 15 (went as deep as I could with the back board set low. Used 500lbs and could have gone way heavier if I shortened the range of motion)
Olympic squats 1 x 10
Machine squats 1 x 10
leg extension 1 x 25
seated leg curls 1 x 20
standing leg curls 1 x 15

Side bends with one dumbbell 1 x 17
hanging leg raise 1 x max
reverse hip crunches 1 x max
machine ab crunches 1 x 30

leg press calf 1 x 25
standing calf 1 x 18
standing leverage calf machine 1 x 17
seated calf 1 x 18

neck work

Work out took me about an hour. Since I work out at home everything is plate loaded and that slows me down.

Talking of legs was tempted to do These last night. Never see People doing them. Just perfect to annoy People infront of the squat rack

I love how she says "core solid"... sounds like a High School Teacher...

DroppingPlates · « **Reply #5420 on:** August 06, 2014, 02:21:52 AM »

Quote from: Donny on August 06, 2014, 01:58:10 AM

Talking of legs was tempted to do These last night. Never see People doing them. Just perfect to annoy People infront of the squat rack I love how she says "core solid"... sounds like a High School Teacher...

It's seems a good exercise for balance/coordination, esp with a barbell instead of dumbbells or a kettlebell. This might not be the best one for hypertrophy since there's no continuous tension on the quads.

Donny · « **Reply #5421 on:** August 06, 2014, 02:45:28 AM »

Quote from: DroppingPlates on August 06, 2014, 02:21:52 AM

It's seems a good exercise for balance/coordination, esp with a barbell instead of dumbbells or a kettlebell. This might not be the best one for hypertrophy since there's no continuous tension on the quads.

it´s harder than it Looks. more of a finishing off exercise and it really hits the inside leg area. Might look like a Girlie exercise but a couple of high rep sets at the end of a leg workout and you´ll feel it the next day. fair bit of Stretch in the groin area and with knee/hip Problems maybe not good for some.

DroppingPlates · « **Reply #5422 on:** August 06, 2014, 03:22:55 AM »

Quote from: Donny on August 06, 2014, 02:45:28 AM

it´s harder than it Looks. more of a finishing off exercise and it really hits the inside leg area. Might look like a Girlie exercise but a couple of high rep sets at the end of a leg workout and you´ll feel it the next day. fair bit of Stretch in the groin area and with knee/hip Problems maybe not good for some.

It's def tough. I sometimes use it without weights as a warmup. It's a common misunderstanding that a wide stance is much more taxing on the adductors, but that's only partly true (see http://www.ergo-log.com/squatsadductors.html).
It's a pretty technical movement, so you have to perform it carefully, esp as a beginner.

oldtimer1 · « **Reply #5423 on:** August 06, 2014, 08:02:06 AM »

Quote from: Donny on August 06, 2014, 01:58:10 AM

Talking of legs was tempted to do These last night. Never see People doing them. Just perfect to annoy People infront of the squat rack I love how she says "core solid"... sounds like a High School Teacher...

I couldn't watch the video. She just irritates the hell out of me with that pompous , "I have a one week training certificate and I am all knowing," type attitude.

If you were teaching someone how to make a basket in basket ball would you say, " eye on the rim, shoot with finger tips, slight bend in legs, exhale when you throw, follow through with the wrist, shoot relaxed, slight twist to the throwing hand, think 4 inches past rim. I think I would take a shot and give the kid the ball to shoot. Maybe give him a pointer or two. I see these personal trainers every where now. In the gyms and in the parks. They all have this over correction chatter concerning the tiniest nuance of an exercise thinking they are PHD's in kinesiology.

njflex · « **Reply #5424 on:** August 06, 2014, 08:08:15 PM »

back
chins wide/inner grip 2x and 2x
tbar row pad to chest x3 2 plates/2and a 25/2and 25 and a ten
lower cable row single handles but done together x3
reverse hammer pulldown one arm at time 2 plates and 2 sets added some change to each set
standing wide bar pulls to waist pulldowns x3

weighted hypers

bi's
seated curlmachine x3
cable bar curls x3
seated concentration curls hammer grip x2
standing cable single arm curls x2

abs