The Mature thread

[oldtimer1]

Trained delts and arms.  All sets to failure and no warm ups are listed.  I have a bad shoulder that has got a little better lately.  

Dumbbell press 2 x 10
dumbbell lateral raises 2 x 10
single dumbbell pulley raises 1 x 10
rear dumbbell laterals 2 x 10
barbell shrugs 2 x 10

ez bar curls 2 x 10
straight bar pulley curls 2 x 10
concentration curl 2 x 12

conventional tricep push downs 2 x  10
Single dumbbell tricep extensions 2 x 10 (I lean back against a scott curl attached to the bench for a back brace and hold a single dumbbell over head with both hands.)
rope push downs 2 x 12

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

Weighted crunches with feet up on a bench 1 x 50
Pulley crunches 2 x 30

Ivanko grippers 2 x 20

Scheduled to go for a run after but feeling shot so I canned it. Going to go lighter soon with more volume and less weight. This low sets to failure is really getting old quick.

[njflex]

leg day ,,,heavy duty,brutal..

squats warmed 135x15..225x12,275x10,315x10,365x10,405x8,225x20

lying leg sled..200/240/300..10/10/10

extensions 220/235/250..12/12/12

hams
sldl 135/185/235/255
seated leg curls ..195/210/210

calves
seated calf raise 3 set drops 10 reps per 3 plates to 2.5 to 2 x4..sick ,hurting pump..

[chaos]

Last Night i was talking to a Guy in the Gym who goes to the Highland Games here in peine(about 40km) from where i live. He said they are always looking for new people for the traditional competition such as Farmers walk and stone throwing. also have a Tug of war team and suggested i try it. I am seriously thinking about training for it I think chaos can give me some useful tips here... i will have to invest in a Kilt 
 

Find someone you can train with that has the equipment,  so much technique involved.  Like the cabers...awkward to balance, could never get the spinning down for the stone throws. Farmers is fairly easy if you've done strongman, typically they don't use big weights in comparison to strongman. Throws for height (forget what they call it) is just like swinging a kettlebell but you let go at the top.

[Donny]

Find someone you can train with that has the equipment,  so much technique involved.  Like the cabers...awkward to balance, could never get the spinning down for the stone throws. Farmers is fairly easy if you've done strongman, typically they don't use big weights in comparison to strongman. Throws for height (forget what they call it) is just like swinging a kettlebell but you let go at the top.

yes thanks i will.. more to it than just picking up a weight thatīs true...   
Lazy Day today watching some old films... Steve MQueen one of the best old school actors...

[Donny]

Today chest..

Flat DB Bench press 3 sets
Flat Flyes 3 sets
Incline BB press 3 sets
Incline flyes 3 sets
push ups 2xmax

Abs: Incline knee raises 3xmax Cardio, cross Trainer.

[njflex]

Today chest..

Flat DB Bench press 3 sets
Flat Flyes 3 sets
Incline BB press 3 sets
Incline flyes 3 sets
push ups 2xmax

Abs: Incline knee raises 3xmax Cardio, cross Trainer.

SAME WORKOUT AND ORDER AS ME,,,

[Donny]

SAME WORKOUT AND ORDER AS ME,,,

I like DB presses at the moment. will change it around in a few weeks maybe some Dips or Decline press .

[njflex]

I like DB presses at the moment. will change it around in a few weeks maybe some Dips or Decline press .

I LOVE DIPS LIKE U BUT RIGHT NOW FRONT DELTS ARE HURTING A BIT AND THAT KILLS DIPS..

[njflex]

chest

fdb prss..60/70/80/85/65 palms twisted in at top..12/10/8/6/8
hammer situp press mid/lower pec.2/2.5/3 plates 10/10/8
inc flye superset bar pullovers..40/50/50..70/70/70 bar..10x10
dips x2 X15
cable crossovers x3

tri
extension machine x4
rope pulldowns x3
close grip benchx3
v bar extension I place hands hi up on bar hits hi part tri 'lol'i think

abs

[Donny]

chest

fdb prss..60/70/80/85/65 palms twisted in at top..12/10/8/6/8
hammer situp press mid/lower pec.2/2.5/3 plates 10/10/8
inc flye superset bar pullovers..40/50/50..70/70/70 bar..10x10
dips x2 X15
cable crossovers x3

tri
extension machine x4
rope pulldowns x3
close grip benchx3
v bar extension I place hands hi up on bar hits hi part tri 'lol'i think

abs

Got it all pretty well covered Steve. I like using a straight bar using an undergrip for triceps.

so legs tonight...

Front squats3- 5 sets
leg press 3-5 sets
leg curls 3-5 sets
stiff deads 3- 5 sets
seated calf raises 5 sets

apart from a warm up on the Bike no cardio tonight.

[njflex]

Got it all pretty well covered Steve. I like using a straight bar using an undergrip for triceps.

so legs tonight...

Front squats3- 5 sets
leg press 3-5 sets
leg curls 3-5 sets
stiff deads 3- 5 sets
seated calf raises 5 sets

apart from a warm up on the Bike no cardio tonight.

I been doing undergrip just not this time,,,

[DroppingPlates]

Had some minor shoulder joint issues, so Yesterday I decided to choose the super slow method on my push day. This helps me every time, and I feel no pain today

sets x reps x seconds
=============
2 x 4 x 20 DB press
2 x 4 x 20 DB front raise

(10 seconds concentric, 10 seconds eccentric)

[Donny]

I been doing undergrip

I known you like them...good to throw in a new exercise now and again. What did  they call it ...muscle confusion ...stops boredom too.

[njflex]

I known you like them...good to throw in a new exercise now and again. What did  they call it ...muscle confusion ...stops boredom too.

, , , ..

[The Scott]

Back today was three sets of pullups between 5 and 12 reps each set (shoulders HURT!) followed by three sets of smith  machine rows for 10 - 5 - 5 reps and then three sets of 5 or 6 on one arm DB rows.

Chest was machine bench presses.  One warm up set of 20 reps followed by three progressively heavier sets of 5 reps.  Next up smith machine incline bench for three sets of 5 reps and finally three sets of 10 - 5 -  as5 reps on DB flys as done by the Oak back in the day.

Three sets of machine sit ups for 10 reps each.

Barring any problems, tomorrow will be shoulders and arms. 

[Donny]

Back today was three sets of pullups between 5 and 12 reps each set (shoulders HURT!) followed by three sets of smith  machine rows for 10 - 5 - 5 reps and then three sets of 5 or 6 on one arm DB rows.

Chest was machine bench presses.  One warm up set of 20 reps followed by three progressively heavier sets of 5 reps.  Next up smith machine incline bench for three sets of 5 reps and finally three sets of 10 - 5 -  as5 reps on DB flys as done by the Oak back in the day.

Three sets of machine sit ups for 10 reps each.

Barring any problems, tomorrow will be shoulders and arms. 

Good to see you back scotty... i think if it was me i would rest a day before doing shoulders /arms...i mean if your shoulders hurt on your chins might be better.

[Donny]

Back blast Tonight 

Wide grip pulldowns 3-5 sets
Close grip pulldowns 3-5 sets
BB rows 3-5 sets / Inverted Rows
BB pullovers 3-5 sets

Crunches superset with leg raises both on a mat. i donīt count reps on crunches just do it till it hurts. I will go on the streets running after i workout. Will see tonight how i feel might replace BB rows for "Oldtimer inverted Rows" . High rep for a change...or i might do 2 sets of each.. BB rows then rep out with inverted rows. I like to just have a free style approach now. as long as i get the job done.

[The Scott]

Good to see you back scotty... i think if it was me i would rest a day before doing shoulders /arms...i mean if your shoulders hurt on your chins might be better.

Yup. Good idea, so I rested today!  Will hit it tomorrow morning around 3:30 a.m.   

[njflex]

back

reverse hammer pulldowns,,plate and 25,,2 plates,2plates and ten,2plates and 25..10/10/10/8
tbar row chest to pad wide grip ,,2 plates ,2plates and 25 x2...10/10/10
cable low row 180/200/200..10/10/10
behind neck pulldowns x3
2 sets x10 tbar row front plate loaded inner grip 2 plates 25,3 plates

weighted hypers x3

bis
seated curl machine 95,125,140
hammers 35/40/45..
inc curls dbells ,,,30,35,35
80 ln close inner grip curls x2

abs 5 sets 30 lying crunch roller

[Donny]

Yup. Good idea, so I rested today!  Will hit it tomorrow morning around 3:30 a.m.   

Bill Pearl style....

[Donny]

well we will find out tomorrow how the people in Scotland voted... Trained shoulders today.

Tri set of:
Front raises 4 sets
Side raises 4 sets
Bent over raises 4 sets

BB Military press 3 sets
BB upright rows 3 sets

I like starting off with laterals just working my way around my shoulders(donīt have to press heavy afterwards). Last night i did BB rows and finished my workout with 2 sets of inverted bar rows really finished me off just repping out. Really punished my lower arms after BB rows too. Might go for a bike ride later because itīs nice today.

[Donny]

A Bonny Lassy....Aye 

[njflex]

well we will find out tomorrow how the people in Scotland voted... Trained shoulders today.

Tri set of:
Front raises 4 sets
Side raises 4 sets
Bent over raises 4 sets

BB Military press 3 sets
BB upright rows 3 sets

I like starting off with laterals just working my way around my shoulders(donīt have to press heavy afterwards). Last night i did BB rows and finished my workout with 2 sets of inverted bar rows really finished me off just repping out. Really punished my lower arms after BB rows too. Might go for a bike ride later because itīs nice today.

nice,,i'm training home .I might do that 1st part...

[wild willie]

hope all you fellas have an enjoyable weekend!!!!


steverino.......make sure to eat some cannolis!!!!


chest and calves tonight:

hammer wide chest   4 sets

flat bench db presses  4 sets

pec deck   4 sets

seated calf raises  6 sets

[njflex]

DELTS PART DONNIE WORKOUT ,,GREAT PUMP

TRISET X4 SIDE LATERALS,FRONT UNDERHANDED DB RAISE,CABLE BEHIND BACK REAR RAISE..
SEATED FRONT PRESS X2 /DB PRESS X3
3 SETS CABLE UPRGHT ROWS

TRAPS TRISETS X3 FRONT DB/SIDE SHRUGS AND REAR CABLE SHRUGS 10/10/10

FORARMS 9 SETS

CALVES 5 SETS SINGLE FOOTED CALF RAISE 50 LB DB IN HAND...