The Mature thread

[Donny]

excuse the Guy on this video.. the Girl i could watch all Day doing them. 

[oldtimer1]

There are a lot of causes of sleep apnea but I believe the number one reason is being over weight. I know a small percentage of sufferers are not. My wife when she gets heavy has horrible snoring and gaps in her breathing like she was holding her breath under water. Years ago when she was doing steady cardio it completely went away. I see most snorers are over weight.

I see the problems it causes. She can fall asleep in seconds any where. She always complains how hard it is to drive at night because she is tired. If she sits still without a computer or talking she will fall asleep. I believe she is exhausted from sleep apnea. I know a guy I use to work with had the same thing. If he sat still for 30 seconds he would fall asleep. When he did he would snore like hell and gasp for breath.

I know I get it when I drink to much alcohol. Most people who have it don't even realize how it's effecting their health because it's just part of who they are. If they only knew how much better they would feel mentally and physically after getting a week of deep sleep.  Am not a doctor but it would seem to me the first course of action would be to lose weight through cardio and diet.

[Donny]

so i will hit chest tonight.

Decline BB press 3 sets or Parallel bar dips
Flat or Decline Flys 3 sets
Incline BB press 3 sets
Incline DB flys 3 sets

push ups to finish off 1 or 2 sets max. Cardio i will go on the Bike 30-45 mins.

[Primemuscle]

There are a lot of causes of sleep apnea but I believe the number one reason is being over weight. I know a small percentage of sufferers are not. My wife when she gets heavy has horrible snoring and gaps in her breathing like she was holding her breath under water. Years ago when she was doing steady cardio it completely went away. I see most snorers are over weight.

I see the problems it causes. She can fall asleep in seconds any where. She always complains how hard it is to drive at night because she is tired. If she sits still without a computer or talking she will fall asleep. I believe she is exhausted from sleep apnea. I know a guy I use to work with had the same thing. If he sat still for 30 seconds he would fall asleep. When he did he would snore like hell and gasp for breath.

I know I get it when I drink to much alcohol. Most people who have it don't even realize how it's effecting their health because it's just part of who they are. If they only knew how much better they would feel mentally and physically after getting a week of deep sleep.  Am not a doctor but it would seem to me the first course of action would be to lose weight through cardio and diet.

I snore. It is because I am a mouth breather as a result of having a deviated septum for much of my life. I had it repaired when I was in my late twenties. Unfortunately, it returned. I doubt I have sleep apnea, not only am I not heavy, I don't have any fat on my chin or neck area.

At the moment, I am probably snoring more than usual since I am still getting over bronchial pneumonia. The bouts of coughing are getting less frequent, so it is probably getting better.

[oldtimer1]

Good work MEN:::: Today i was reading one of my old Books from Vince gironda and was looking at High pulls for upper back/delts/traps. Some do Power High pulls from the floor or Boxes and even sumo style. I think they are a very good power lift. A good change from Upright rows. I do them trom a hang position like Gironda showed although i don´t lift so high as in his picture. I know Rich has a good Base on Power moves as he includes them in his routines.
http://bodybuilding-mauritius.blogspot.de/2013/03/the-iron-guru-series-gironda-shoulder.html

Olympic lifter high pulls are an excellent movement especially for bodybuilders who don't want to bother to learn an Olympic lift. I'm not sure if Vince is doing something different but calling it a high pull. An olympic high pull has never been thought of as a shoulder exercise but as a major power exercise. It hits the legs and the so called posterior chain really hard.

 In my twenties I rarely did a snatch or a clean.  I was years removed from sprinting in college. I power bodybuild and I never ran anymore. In my routine I always did high pulls for sets of 4 reps in my back routine. I would take a clean grip. The bar on the floor. I would break contact with the floor then explode upright as fast as I could. I would do the correct technique of pulling with straight arms. I don't recall if I used a hook grip or straps but I want to say straps. Doing Olympic high pulls is like jumping with weights.

The lift gave me power and speed. I remember there was a cops vs firemen Olympics and they had a 60 yard dash. I was years removed from running. Between the squats and the high pulls I knew I had a lot of spring in my steps. In the prelims I destroyed my field easily.  In the finals I thought I would win again easily. The wammy was in. A fire man in the lane next to me ran into me leaving his lane to jam my start so his fellow fire man could win the race. Scum bag move but that's life. Now I'm as slow as a turtle.  

 I really attributed my speed to the high pulls back then. It gives you all of the attributes of the clean without the racking of the weight.

On a side note the Olympic lifters back in the day didn't use the squat clean and the squat snatch method. They all used the split method. After the high pull they would do a fast split lunge to rack the weight or fix the snatch over head. While the squat method is clearly the most efficient way to lift the most amount of weight I really believe the split method pays better athletic dividends. It would take too much typing right now but I really believe it. When I used the split method I would always alternate the lead leg so it always was an even amount of reps of two or four. It really builds explosion.

Question for NJFlex. How many times a week do you hit your body parts?  

[The Scott]

There are a lot of causes of sleep apnea but I believe the number one reason is being over weight. I know a small percentage of sufferers are not. My wife when she gets heavy has horrible snoring and gaps in her breathing like she was holding her breath under water. Years ago when she was doing steady cardio it completely went away. I see most snorers are over weight.

I see the problems it causes. She can fall asleep in seconds any where. She always complains how hard it is to drive at night because she is tired. If she sits still without a computer or talking she will fall asleep. I believe she is exhausted from sleep apnea. I know a guy I use to work with had the same thing. If he sat still for 30 seconds he would fall asleep. When he did he would snore like hell and gasp for breath.

I know I get it when I drink to much alcohol. Most people who have it don't even realize how it's effecting their health because it's just part of who they are. If they only knew how much better they would feel mentally and physically after getting a week of deep sleep.  Am not a doctor but it would seem to me the first course of action would be to lose weight through cardio and diet.

In the last two months I've dropped 37 pounds.  I am going to keep going as I want a leaner physique in a more than likely vain effort to be attractive to my wife.     I have a fast metabolism and am getting by  on roughly 2,500 calories a day right now. Mostly meat and eggs with some carbs for energy.


Today was back and chest and the usual routine. 

Pullups  with my usual weird palms in grip.  3 sets. Set one I got 17 reps.  Set 2 went for 10 and the 3rd set I made it to 8.  Fun!
Smith Machine rows for 3 sets of 10 reps with an inconsequential weight that is sooooo light I dare not mention it here. 
DB Rows for 3 sets of 5.

Machine bench press.  Set one 20 reps.  Set 2 was for 10 and set 3 I only got 8 reps.
Smith Machine Incline Bench Press - 3 sets of 10 reps each.
DB flat bench flys - 3 sets of 10 reps each.

Machine sit-ups - One set for 50 reps.

At 2 a.m. I had a single chicken breast and some iced tea.  After training I had another chicken breast and some ice water.  Lunch was 2 roast beef sandwiches and a chicken breast and leg.  All the chicken was fried!  I was raised for a while in the south.  Fried is what I grew up with and it was there in the fridge so...I ate it!

Just had a hard boiled egg and another roast beef sandwich with a 40 ounce glass of iced tea.  Might have both again in a while as I am still hungry.

Willie your chest and bi routine looks sweet!  But I must ask what are flat head machine curls?

Thanks!

[njflex]

chest

fdbpress 60x15.70x10/85x8/85-65 drop
decline press x3
inc flyes 45/50/50
dips x2 x15-20
db pullovers x3 60/70/75 sets 12
peck deck x2

17 sets total a little more than usual..

tris
curl bar skull crushers supeset with rope pulldowns x3
reverse underhanded pushdowns x3
reg pushdowns x3

abs
 

[oldtimer1]

In the last two months I've dropped 37 pounds.  I am going to keep going as I want a leaner physique in a more than likely vain effort to be attractive to my wife.     I have a fast metabolism and am getting by  on roughly 2,500 calories a day right now. Mostly meat and eggs with some carbs for energy.


Today was back and chest and the usual routine. 

Pullups  with my usual weird palms in grip.  3 sets. Set one I got 17 reps.  Set 2 went for 10 and the 3rd set I made it to 8.  Fun!
Smith Machine rows for 3 sets of 10 reps with an inconsequential weight that is sooooo light I dare not mention it here. 
DB Rows for 3 sets of 5.

Machine bench press.  Set one 20 reps.  Set 2 was for 10 and set 3 I only got 8 reps.
Smith Machine Incline Bench Press - 3 sets of 10 reps each.
DB flat bench flys - 3 sets of 10 reps each.

Machine sit-ups - One set for 50 reps.

At 2 a.m. I had a single chicken breast and some iced tea.  After training I had another chicken breast and some ice water.  Lunch was 2 roast beef sandwiches and a chicken breast and leg.  All the chicken was fried!  I was raised for a while in the south.  Fried is what I grew up with and it was there in the fridge so...I ate it!

Just had a hard boiled egg and another roast beef sandwich with a 40 ounce glass of iced tea.  Might have both again in a while as I am still hungry.

Willie your chest and bi routine looks sweet!  But I must ask what are flat head machine curls?

Thanks!

37 pounds in two months is fantastic! I keep trying to lose 10 to 15 and I find it nearly impossible. I try not to weigh myself to often to avoid disappointment but I have been doing cardio intervals and I feel my clothes are loose.

[Donny]

chest

fdbpress 60x15.70x10/85x8/85-65 drop
decline press x3
inc flyes 45/50/50
dips x2 x15-20
db pullovers x3 60/70/75 sets 12
peck deck x2

17 sets total a little more than usual..

tris
curl bar skull crushers supeset with rope pulldowns x3
reverse underhanded pushdowns x3
reg pushdowns x3

abs
 

I did some Decline Flys last night with the Decline Press. nice change from flat Flys.

[Charlys69]

finished my last chest set this morning with a high-rep set at the Pec-Deck-Butterfly......i did not count the reps in total when i´m working out....when i feel fatique starts, i think...."just 5 more,...than do another 4,....and so on...". (taped today to count the whole reps of that set.....did 52 with 101kg/222 lbs......think not bad for someone over 50 years who remember "Arnolds last Mr. Olympia win in Sydney... " (Training since 1980...)

[Donny]

finished my last chest set this morning with a high-rep set at the Pec-Deck-Butterfly......i did not count the reps in total when i´m working out....when i feel fatique starts, i think...."just 5 more,...than do another 4,....and so on...". (taped today to count the whole reps of that set.....did 52 with 101kg/222 lbs......think not bad for someone over 50 years who remember "Arnolds last Mr. Olympia win in Sydney... " (Training since 1980...)

looking good man...

[Donny]

Olympic lifter high pulls are an excellent movement especially for bodybuilders who don't want to bother to learn an Olympic lift. I'm not sure if Vince is doing something different but calling it a high pull. An olympic high pull has never been thought of as a shoulder exercise but as a major power exercise. It hits the legs and the so called posterior chain really hard.

 In my twenties I rarely did a snatch or a clean.  I was years removed from sprinting in college. I power bodybuild and I never ran anymore. In my routine I always did high pulls for sets of 4 reps in my back routine. I would take a clean grip. The bar on the floor. I would break contact with the floor then explode upright as fast as I could. I would do the correct technique of pulling with straight arms. I don't recall if I used a hook grip or straps but I want to say straps. Doing Olympic high pulls is like jumping with weights.

The lift gave me power and speed. I remember there was a cops vs firemen Olympics and they had a 60 yard dash. I was years removed from running. Between the squats and the high pulls I knew I had a lot of spring in my steps. In the prelims I destroyed my field easily.  In the finals I thought I would win again easily. The wammy was in. A fire man in the lane next to me ran into me leaving his lane to jam my start so his fellow fire man could win the race. Scum bag move but that's life. Now I'm as slow as a turtle.  

 I really attributed my speed to the high pulls back then. It gives you all of the attributes of the clean without the racking of the weight.

On a side note the Olympic lifters back in the day didn't use the squat clean and the squat snatch method. They all used the split method. After the high pull they would do a fast split lunge to rack the weight or fix the snatch over head. While the squat method is clearly the most efficient way to lift the most amount of weight I really believe the split method pays better athletic dividends. It would take too much typing right now but I really believe it. When I used the split method I would always alternate the lead leg so it always was an even amount of reps of two or four. It really builds explosion.

Question for NJFlex. How many times a week do you hit your body parts?  

I like the effect on my upper back and traps mainly. i do them more like Gironda showed. which is his own variation. you are our authority on Olympic lifts.

[oldtimer1]

I like the effect on my upper back and traps mainly. i do them more like Gironda showed. which is his own variation. you are our authority on Olympic lifts.

Very far from being an expert on Olympic lifts. Hope you said that with a smile and not a smirk. LOL.

[Donny]

Very far from being an expert on Olympic lifts. Hope you said that with a smile and not a smirk. LOL.

with a smile.. no bad intentions Rich ..  so i trained Back today.

Wide Grip pulldowns to front 4 sets
close grip pull downs3 sets
One arm Dumbbell Rows 4 sets
close grip upright rows 3 sets
Lower back worked last night with legs.

Seated calf raises 5 sets, crosstrainer 30 mins.

[njflex]

with a smile.. no bad intentions Rich ..  so i trained Back today.

Wide Grip pulldowns to front 4 sets
close grip pull downs3 sets
One arm Dumbbell Rows 4 sets
close grip upright rows 3 sets
Lower back worked last night with legs.

Seated calf raises 5 sets, crosstrainer 30 mins.

my kinda workout  ..

[Donny]

my kinda workout  ..

Great Minds think alike Big Stevo... moderate volume is enough for me.

[njflex]

back

chins wide x2 inner grip x2 set 12..
tbar row standing chest to pad 2 plates,2 plate and 25 x2 set 10
low cable pully row x3 180/195/205 sets 10
behind neck pulls x3
db rows x2 80/90's
seated row machine again pad to chest seat low pulls to mid to  uperr back x2

17 sets total..great pump

weighted hypers

bi's
supersetted curls with hammers .75 with 35 lb db hammers.
85 and same 35's
95 and same
seated curl machine x3
2 sets db curls standing 35/35
seated concetration curls hammer grip 30's x2

abs

workout took 1 hr i moved quick less rest..

[Donny]

back

chins wide x2 inner grip x2 set 12..
tbar row standing chest to pad 2 plates,2 plate and 25 x2 set 10
low cable pully row x3 180/195/205 sets 10
behind neck pulls x3
db rows x2 80/90's
seated row machine again pad to chest seat low pulls to mid to  uperr back x2

17 sets total..great pump

weighted hypers

bi's
supersetted curls with hammers .75 with 35 lb db hammers.
85 and same 35's
95 and same
seated curl machine x3
2 sets db curls standing 35/35
seated concetration curls hammer grip 30's x2

abs

workout took 1 hr i moved quick less rest..

good Drills, Hammer curls i´ve not done for a while.. do you ever do Zottman Curls Steve?

[Donny]

vince shows how...

[njflex]

vince shows how...

NO NEVER ,SEEN THEM NEVER KNEW NAME OF THEM,,LOOKS TOUGH..GIRONDA WAS A KOOKING LOOKING GUY AS HE GOT OLDER,LOOKED GREAT AS YOUNGER MAN INTO 50'S..

[Donny]

I think i did it maybe 70% correct untill i saw that video. Explains and shows it much better than in his Book...still i like reverse curls more with or without a preacher bench.

[wild willie]

bis/tris/calves/traps:

standing ez bar curls  4 sets

seated db curls 4 sets

flat head machine curls 4 sets

rope pushdowns  4 sets

assisted dips 4 sets

overhead rope extensions  4 sets

seated calf raises  5 sets

hammer strength shrugs  4 sets

[njflex]

I think i did it maybe 70% correct untill i saw that video. Explains and shows it much better than in his Book...still i like reverse curls more with or without a preacher bench.

got to remember those...

[Donny]

bis/tris/calves/traps:

standing ez bar curls  4 sets

seated db curls 4 sets

flat head machine curls 4 sets

rope pushdowns  4 sets

assisted dips 4 sets

overhead rope extensions  4 sets

seated calf raises  5 sets

hammer strength shrugs  4 sets

Do you do the Tricep exercises in that order? nice exercise selection.

[njflex]

bis/tris/calves/traps:

standing ez bar curls  4 sets

seated db curls 4 sets

flat head machine curls 4 sets

rope pushdowns  4 sets

assisted dips 4 sets

overhead rope extensions  4 sets

seated calf raises  5 sets

hammer strength shrugs  4 sets

I LIKE THIS ONE HMMMMM...NEED TO GET ARMS TOGETHER,I LIKE THE CALVES/TRAPS SMALLER BODY PARTS DONE TOO..