The Mature thread

[Primemuscle]

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.

I've never tried these. Sometimes I keep my movements deliberately slow, concentrating on form. -Guess this is different. I have used the smith for both incline and decline bench presses with good success.

[wild willie]

THANX LEE  ..

you are more than welcome......lol

 

[Donny]

Legs last night ..
Warm up on bike 20 mins.

Squats 4 sets
Leg curls 4 sets
Leg press 4 sets
Stiff legged deads 4 sets
Standing calf raises(smith machine) 5 sets

Ab: Crunch machine 3 sets. Very basic workout.

[njflex]

Legs last night ..
Warm up on bike 20 mins.

Squats 4 sets
Leg curls 4 sets
Leg press 4 sets
Stiff legged deads 4 sets
Standing calf raises(smith machine) 5 sets

Ab: Crunch machine 3 sets. Very basic workout.

GREAT WORKOUT...

[Donny]

GREAT WORKOUT...

Thanks Buddy...

[njflex]

Thanks Buddy...

AFTER A WORKOUT YOUE LEGS ARE LIKE JELLY AND SORENESS NEXT 2 DAYS IS BORDERLINE 'TORTURE TO EXILERATION'OR IN BETWEEN PAIN AND PLEASURE..

[oldtimer1]

Today is a running cardio day after taking a week off of cardio. It's going to hurt. 

[Donny]

Today is a running cardio day after taking a week off of cardio. It's going to hurt. 

Take it like a Man...

[funk51]

pic at 63 years and 2 months,  trying to cut down from 190 to 175 lbs...

[DroppingPlates]

pic at 63 years and 2 months,  trying to cut down from 190 to 175 lbs...

Solid arms! There are clearly no fake barbell plates in your private gym

[funk51]

Solid arms! There are clearly no fake barbell plates in your private gym

nope all real

[oldtimer1]

Funk, you look really solid. Fantastic shape at that age or any age.

[Primemuscle]

pic at 63 years and 2 months,  trying to cut down from 190 to 175 lbs...

You look good in that photo. I understand wanting to slim down though. I've dropped 23 pounds in the past several months. This morning when I weighed 182 lbs. I was thinking 175 lbs. might be perfect. My whole adult life up until recently, I wanted to be big in the way that some folks always want what they don't have. To be honest, I think I was more fat than muscled when I weighed around 210 - 220 lbs. even though I liked to believe I look big and muscular.

[njflex]

pic at 63 years and 2 months,  trying to cut down from 190 to 175 lbs...

..nice funk did not know u were that age,,,awesome ...

[njflex]

back/bi/abs home..

behind neck pulldowns x4
db rows done together x3
bar pulldowns to waist x3
upper back rows wide bar cable x3
single arm cable pulldowns x3

bis
db curls x3
hammer curls x3
curl bar curls mid point x3

abs,,

[Donny]

pic at 63 years and 2 months,  trying to cut down from 190 to 175 lbs...

Looking great Funky Bro...Long walks with your Husky will soon get you trim.

[Donny]

Last night i did Back too steve.

wide grip pulldowns to front 4 sets
Close grip Pulldowns 3 sets
Barbell Undergrip Rows 4 sets (not used this grip for a while)
Barbell pullovers 3 sets

Cardio, 15 mins Bike,15 mins crosser,10 mins rowing.

[Donny]

I will train arms later.

close grip chins 3 sets
Incline DB curls 3 sets
concentration curls 3 sets

Lying extensions 3 sets
Incline extensions3 sets
Cable kickbacks 3 sets

will go for a run outside straight after.

[njflex]

DELTS,,,

DID A PUMP/GIANT SETS WORKOUT KILLER..4X..

DID THESE IN ORDER
FRONT PRESS 135/DELT RAISE 30/UPRIGHT PREMADE BAR 60/REAR BENT DELT RAISE 30LB DBELL

SET 2
FR PRESS 145...DELT RAISE 30/UPRIGHT 70/REAR RAISE 35

SET 3
155/30/80/35

SET 4
165 WITH DROP TO 135...30/80/35

THREW IN 2 SETS THEY LOOK LIKE ANGEL WINGS WHEN U DO THEM ,,DUMBELLS BEHIND BACK PALMS FACING FOWARD AND RAISE ARMS

SHRUGS
225/275/275/275

REVERSE SHRUGS ON  LYING HAMMER CHEST PRESS WORKS GREAT X3 3 PLATES/3.5/4

CALVES
TOES IN/OUT/STRAIGHT X4 24 REP SETS ..GREAT PUMP

FORARMS
WRIST CURLS REVERSE/BEHIND BACK/AND GOOSE FLEX WRIST CURL ON CABLE HANDLE UP TOP


SEEMS LIKE A LOT CLOCKED IN ABOUT 1:10 ON WORKOUT..

[Donny]

DELTS,,,

DID A PUMP/GIANT SETS WORKOUT KILLER..4X..

DID THESE IN ORDER
FRONT PRESS 135/DELT RAISE 30/UPRIGHT PREMADE BAR 60/REAR BENT DELT RAISE 30LB DBELL

SET 2
FR PRESS 145...DELT RAISE 30/UPRIGHT 70/REAR RAISE 35

SET 3
155/30/80/35

SET 4
165 WITH DROP TO 135...30/80/35

THREW IN 2 SETS THEY LOOK LIKE ANGEL WINGS WHEN U DO THEM ,,DUMBELLS BEHIND BACK PALMS FACING FOWARD AND RAISE ARMS

SHRUGS
225/275/275/275

REVERSE SHRUGS ON  LYING HAMMER CHEST PRESS WORKS GREAT X3 3 PLATES/3.5/4

CALVES
TOES IN/OUT/STRAIGHT X4 24 REP SETS ..GREAT PUMP

FORARMS
WRIST CURLS REVERSE/BEHIND BACK/AND GOOSE FLEX WRIST CURL ON CABLE HANDLE UP TOP


SEEMS LIKE A LOT CLOCKED IN ABOUT 1:10 ON WORKOUT..

Perfect,,,Giant sets are perfect for shoulders.  i like doing tri sets just working front side back raises..3/4 sets then start pressing.

[njflex]

Perfect,,,Giant sets are perfect for shoulders.  i like doing tri sets just working front side back raises..3/4 sets then start pressing.

YEAH SICK PUMP,,,

[oldtimer1]

I trained the whole body today. Did my typical total body routine but the weights used were moderate. I changed my dipping bars from the ones I usually use to the ones collecting dust in a corner of my basement. I had these dip attachments since I was 17.  Just determined they are the perfect width and felt great. A great find of gold that was covered in dust.

Power cleans 3 x 3 then 1 x 1

squats 2 x 9 then 2 x 1 (did my best to sink them. I went deep.)
lunges 1 x 8
standing leg curl 2  x 15

dumbbell bench 2 x 8 (really went as low as I could)

pull ups 2 x max
seated rows with V bar 2 x 12

Dumbbell shoulder press 2 x 10
seated dumbbell laterals 2 x 10

ez bar curls 2 x 10
weighted dips 2 x 10

Hanging leg raises 2 x max
seated ab pulley crunches 2 x 30

Seated calf raises 2 x 15
tibial anterior curls 1 x 20

Weighted hyper extensions 2 x 15

Neck work.

Ate lunch then went on a two mile fast walk just for some easy cardio.

I really like doing the whole body on one day. It's brutal but once it's done you can take one to three days or more and you're going in a positive direction. The workout took me a hour and forty five minutes. I won't lift again for two days. Tomorrow hopefully will be an intense interval cardio session.

[Donny]

I trained the whole body today. Did my typical total body routine but the weights used were moderate. I changed my dipping bars from the ones I usually use to the ones collecting dust in a corner of my basement. I had these dip attachments since I was 17.  Just determined they are the perfect width and felt great. A great find of gold that was covered in dust.

Power cleans 3 x 3 then 1 x 1

squats 2 x 9 then 2 x 1 (did my best to sink them. I went deep.)
lunges 1 x 8
standing leg curl 2  x 15

dumbbell bench 2 x 8 (really went as low as I could)

pull ups 2 x max
seated rows with V bar 2 x 12

Dumbbell shoulder press 2 x 10
seated dumbbell laterals 2 x 10

ez bar curls 2 x 10
weighted dips 2 x 10

Hanging leg raises 2 x max
seated ab pulley crunches 2 x 30

Seated calf raises 2 x 15
tibial anterior curls 1 x 20

Weighted hyper extensions 2 x 15

Neck work.

Ate lunch then went on a two mile fast walk just for some easy cardio.

I really like doing the whole body on one day. It's brutal but once it's done you can take one to three days or more and you're going in a positive direction. The workout took me a hour and forty five minutes. I won't lift again for two days. Tomorrow hopefully will be an intense interval cardio session.

full body is good to do now and again. just got to get the volume and duration right. I always started with: Chest
                  Back
                  legs
                  shouders
                  arms

[oldtimer1]

My order of exercises is influenced by Arthur Jones and Mike Mentzer. Both said the proper order for a full body workout is the start with the biggest hardest exercises and work down to the smallest. The only change I do is to not do two pressing exercises back to back. That's why I do chest before lats so I won't be doing a chest press and a shoulder press back to back.

When Mentzer won the Mr. America he was doing a full body routine. His order was legs, back, chest, shoulder, tricep, bicep and abs.

[Donny]

My order of exercises is influenced by Arthur Jones and Mike Mentzer. Both said the proper order for a full body workout is the start with the biggest hardest exercises and work down to the smallest. The only change I do is to not do two pressing exercises back to back. That's why I do chest before lats so I won't be doing a chest press and a shoulder press back to back.

When Mentzer won the Mr. America he was doing a full body routine. His order was legs, back, chest, shoulder, tricep, bicep and abs.

yes most did recommend this order i know this. Intrestingly enough Steve Reeves worked shoulders First then chest. Not logical for most but he believed in a wide look with great Delts saying train Delts first while you are full of energy. His order of exercise:

Deltoids
Pectorals
Lats
Biceps
Triceps
Quads
Hamstrings
calves
lower back
Abdominals
Neck