The Mature thread

[Donny]

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

I truly believe there is a "flow" with certain muscle groups.

[wild willie]

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

yes......rope first to warm the elbows.....then assisted dips......finishing with one arm rope extensions overhead.


reps are 10 or so......maybe 2 mins rest in between sets.


I can finish arms in 40 mins.......calves 15 mins and traps 10 mins.

[oldtimer1]

I did this today. Chest and arms. No warm ups listed.

Flat bench press 2 x 6 then 1 x 1
Incline bar press 2 x 6
Flat flies  2 x 10
Push ups 2 x max (one set regular and one set with perfect push up bars)

ez bar curls 2 x 10
straight bar pulley curls 2 x 10 (feels great because there is resistance throughout.)
concentration curls 2 x 10

weighted dips 2 x 8 (my bars are movable. Felt I had them too close.)
typical pulley tricep pushdowns 2 x 10
Single dumbbell two arm tricep extensions seated. (two hands on one dumbbell leaning against a reverse scott bench) 2 x 10

forearm wrist curls 2 x 20
reverse forearm extensions 2 x 15

weighted crunches feet up on a bench 1 x 50 ( I hold a plate behind my head)
Pulley crunches 2 x 30


Ivanko grippers 2 x 20

Took one hour and twenty five minutes. Going very close to failure so I took my time between sets.

Right shoulder is shot but it held up to the weight I was using that is a lot lower than I used 5 years ago.  Trying to do the best with what I have. Going to use a MacDonald bar to stretch out my shoulder. Don't know if it will be bad or good for it. My instinct tells me my shoulders are tight so it might be a good exercise to do. Just going to do 2 of 3 reps to stretch the painful tight shoulders.

[Donny]

yes......rope first to warm the elbows.....then assisted dips......finishing with one arm rope extensions overhead.


reps are 10 or so......maybe 2 mins rest in between sets.


I can finish arms in 40 mins.......calves 15 mins and traps 10 mins.

Gottcha.. good work.

I did this today. Chest and arms. No warm ups listed.

Flat bench press 2 x 6 then 1 x 1
Incline bar press 2 x 6
Flat flies  2 x 10
Push ups 2 x max (one set regular and one set with perfect push up bars)

ez bar curls 2 x 10
straight bar pulley curls 2 x 10 (feels great because there is resistance throughout.)
concentration curls 2 x 10

weighted dips 2 x 8 (my bars are movable. Felt I had them to close.)
typical pulley tricep pushdowns 2 x 10
Single dumbbell two arm tricep extensions seated. (two hands on one dumbbell leaning against a reverse scott bench) 2 x 10

forearm wrist curls 2 x 20
reverse forearm extensions 2 x 15

weighted crunches feet up on a bench 1 x 50 ( I hold a plate behind my head)
Pulley crunches 2 x 30


Ivanko grippers 2 x 20

Took one hour and twenty five minutes. Going very close to failure so I took my time between sets.

Right shoulder is shot but it held up to the weight I was using that is a lot lower than I used 5 years ago.  Trying to do the best with what I have. Going to use a MacDonald bar to stretch out my shoulder. Don't know if it will be bad or good for it. My instinct tells me my shoulders are tight so it might be a good exercise to do. Just going to do 2 of 3 reps to stretch the painful tight shoulders.

When i had a slight shoulder problem i stuck to Dumbbells. Rotating my hands slightly inwards did the trick. Still..trial and error, hope the Bar works

[oldtimer1]

Donny, if I had any brains I wouldn't be using a bar for any type of benching. I still have this delusional thought that I should have a good bench because that's all anyone ever cares about when it comes to lifting. Maybe I will come to my senses and just use dumbbells.

[Donny]

Donny, if I had any brains I wouldn't be using a bar for any type of benching. I still have this delusional thought that I should have a good bench because that's all anyone ever cares about when it comes to lifting. Maybe I will come to my senses and just use dumbbells.

Rich you are one of the most intelligent old school Bodybuilders on here.

[njflex]

back to heavier leg training,, after summer and doing more supersetting which i like too,, but i like training with some bigger poundages on them,they lose size if i don't keep squatting or leg presses on the heavier side and lower reps 6-10 zone.

[oldtimer1]

I trained legs today. No warm ups listed.

Leg press 2 x 12 (kept back board low so I could really sink the depth. I go really deep with the leg bend)
squats 2 x 9 the 1 x 1 (not happy about the depth I used. I will go deeper next time)
machine squats 1 x 10( tuff stuff machine. Has a feel between hacks and squats. Went as low as I could. Complete bend of legs)
leg extension 2 x 20
seated leg curl 2x 15
standing leg curl 2 x 10

Single dumbbell side bend 1 x 15
hanging leg raise 2 x max
pulley crunches 2 x 30 (sit the opposite way in a lat machine pulldown. Use a V bar held behind head and crunch down then extend completely.)

leg press calf raise 2 x 20
standing calf 1 x 15
seated calf 2 x 15
tibialis anterior 1 x 20 (look at picture. works the opposing muscle to the calf. Great for injury prevention when running. Helps keeps foot plant stable)

Neck work 1 x 20 (neck curl, neck extension, side, and rotation. To work my neck I use a helmet similar to the picture. Mine isn't as nice)

Feel like I'm coming down with a virus. Noticed a sore throat and a run down feeling during work out. Used a whey isolate protein drink after the work out. Haven't used a protein powder in years. I've read a lot of stuff on both sides of the fence about needing extra protein. I guess I got the itch to use it again. Felt like old times drinking that crap after a workout.  

[njflex]

leg day..

leg press...4 plates x12/5 x12.6x10.7x10
squats close stance 225x12.275 x10.315/315 x10
lunges standing still leg foward/leg back 10 reps per leg x2 135 lbs
leg extensions...220/235/245 sets 12

hams
sldl dbells,,65/75/85
lying leg curls 140/155/160/165

calves
setaed calf raise x3 sets 12-15 worked up to 3 plates and 25
standing calf raise x3 200 on stack sets 12

[Primemuscle]

leg day..

leg press...4 plates x12/5 x12.6x10.7x10
squats close stance 225x12.275 x10.315/315 x10
lunges standing still leg foward/leg back 10 reps per leg x2 135 lbs
leg extensions...220/235/245 sets 12

hams
sldl dbells,,65/75/85
lying leg curls 140/155/160/165

calves
setaed calf raise x3 sets 12-15 worked up to 3 plates and 25
standing calf raise x3 200 on stack sets 12

Do you find it physically taxing to work both quads and hams in the same day? Your quad routine suggests you are focusing on the outer sweep and the tear drop area just above the knee. How do you feel about working calves heavy verses working lighter with more sets and reps? My calves suck. Whatever I've done has not been very successful at filling them out. With regards to calves, you can call me a Dennis Wolf clone.

[oldtimer1]

I don't know why I work my calves other than function. They are tiny and will always be that way.

[Donny]

Later Today i have the Mother in Law coming so i think i will go swimming  She is very loud and really penetrates my head.

[njflex]

Do you find it physically taxing to work both quads and hams in the same day? Your quad routine suggests you are focusing on the outer sweep and the tear drop area just above the knee. How do you feel about working calves heavy verses working lighter with more sets and reps? My calves suck. Whatever I've done has not been very successful at filling them out. With regards to calves, you can call me a Dennis Wolf clone.

yes,,at time i focus teardrops/sweeps more ,,felt that's what made my legs standout

hams..i like doing it with leg day,,even tho back day also works well...i get enough hams on the 8 sets plus lunges every week..
and no i have alot of energy strenght every workout,,my weights/reps rarely ever vary,,its full blast ..

[Donny]

well didnīt go swimming, went for a run instead. A mans gotta do what a mans gotta do ...

[Donny]

Today i did chest...

Parallel Bar Dips 4xmax Superset with
push ups 4xmax

Incline Flys 4x10.12 Pre-exhaust with
Incline Barbell press 4x6-8. Did these in the smith machine because i was on my own.

Seated calf raises 5 sets, crunches with Ab roller. no cardio today.

[njflex]

Today i did chest...

Parallel Bar Dips 4xmax Superset with
push ups 4xmax

Incline Flys 4x10.12 Pre-exhaust with
Incline Barbell press 4x6-8. Did these in the smith machine because i was on my own.

Seated calf raises 5 sets, crunches with Ab roller. no cardio today.

smith is great for chest work...

[Donny]

smith is great for chest work...

Iīm not really a big fan but I trained fairly early and the people who were in the Gym were not who i would trust spotting me...if you know what i mean. evenings are much better lot of younger guys training with the free weights who know the score.

[oldtimer1]

Smith machine can be dangerous. Loaded heavy if not bolted to the ground they can tip over. I remember reading about a guy who broke his back like that. I don't understand it though. I have used an unbolted smith for squats and never felt at anytime it was going to tip.  

Another danger with smith machines is when they are used for benching. I know they have safety stops but what happens too some is that they get stuck with the bar on the chest and they can't twist the bar to catch the hook. They need to push it another couple of inches upward but they can't.

I trained back and delts today. No warm ups listed.

Chins 2 x max (went from dead hang to getting the elbows all the way down.)
Low V grip seated cable row 2 x 12
Single dumbbell row with knee on bench 2 x 10
Reverse grip pulldowns 2 x 10

Military press 2 x 8 (I cleaned the weight to begin)
dumbbell laterals 2 x 10
Single arm pulley laterals with a D handle 1x10
Rear Dumbbell delt raise 2 x 10

Deadlift 2 x 4 then 1 x 1
barbell shrugs 2 x 10
Weighted hyper extension 2 x 12

Weighted floor crunches 1 x 52

[njflex]

chest
fast paced set to set limited rest..
started decline,,4 sets
fdb press rotate palms in at top to face each other ,,65/70/75 till failure drop to 60
dips 25lb hanging then set 35 lb ,,last set bodyweight.reps 12-15
incline flyes x3 40-50's
db pullovers...x3 60-75's

tris
pushdowns x4
seated padded extension x3
close grip smith x3
single arm cable rope out/downs x3

abs

[Donny]

Smith machine can be dangerous. Loaded heavy if not bolted to the ground they can tip over. I remember reading about a guy who broke his back like that. I don't understand it though. I have used an unbolted smith for squats and never felt at anytime it was going to tip.  

Another danger with smith machines is when they are used for benching. I know they have safety stops but what happens too some is that they get stuck with the bar on the chest and they can't twist the bar to catch the hook. They need to push it another couple of inches upward but they can't.

I trained back and delts today. No warm ups listed.

Chins 2 x max (went from dead hang to getting the elbows all the way down.)
Low V grip seated cable row 2 x 12
Single dumbbell row with knee on bench 2 x 10
Reverse grip pulldowns 2 x 10

Military press 2 x 8 (I cleaned the weight to begin)
dumbbell laterals 2 x 10
Single arm pulley laterals with a D handle 1x10
Rear Dumbbell delt raise 2 x 10

Deadlift 2 x 4 then 1 x 1
barbell shrugs 2 x 10
Weighted hyper extension 2 x 12

Weighted floor crunches 1 x 52

Talking of the smith machine. Not long ago after work i was doing some cardio on the Crosser. We have a Big guy who comes in and uses the full stack on most machines. He is not fat or anything just big and strong from nature. he loaded the smith machine with as many 20kg plates as possible and did like a small mini squat then decided to do like mini calf raises... I was laughing so much i nearly had to stop my cardio.

[wild willie]

the smith machine is great for doing incline presses and using the stops.......so you come to a dead stop and then press......dead stop and then press......absolutely sensational pump afterward!


I notice a big difference with using the dead stops on the smith machine..... compared to just regular pressing.


I also use a bench that will adjust down to 30 degrees.

[Donny]

the smith machine is great for doing incline presses and using the stops.......so you come to a dead stop and then press......dead stop and then press......absolutely sensational pump afterward!


I notice a big difference with using the dead stops on the smith machine..... compared to just regular pressing.


I also use a bench that will adjust down to 30 degrees.

30 degrees is spot on.

[wild willie]

30 degrees is spot on.

yes sir!!!

[njflex]

the smith machine is great for doing incline presses and using the stops.......so you come to a dead stop and then press......dead stop and then press......absolutely sensational pump afterward!


I notice a big difference with using the dead stops on the smith machine..... compared to just regular pressing.


I also use a bench that will adjust down to 30 degrees.

THANX LEE  ..

[Primemuscle]

Talking of the smith machine. Not long ago after work i was doing some cardio on the Crosser. We have a Big guy who comes in and uses the full stack on most machines. He is not fat or anything just big and strong from nature. he loaded the smith machine with as many 20kg plates as possible and did like a small mini squat then decided to do like mini calf raises... I was laughing so much i nearly had to stop my cardio.

I've seen a few really big dudes at the gym, some fat and some more muscular, who do mini movements.  They even do them on the hammer back machines, sometimes one side at a time. I don't get it. These are fellows who've been working out for a long time.