The Mature thread

[Donny]

nice workout Donny!!! No nonsense......keep it up!

thanks man... keep it simple. Talking of which iīm training legs at Home Today. I have not done the "Jefferson lift" for a long time. Some people class them as squats and others Deadlifts. To me itīs a Lift. Going to do 2-3 sets of these with:

leg extension 3 sets
leg curls 3 sets
Jefferson lift 3 sets
Front squats 3 sets (lighter)

Jefferson lift will hit my glutes, hams and upper quad area very well. Well all the legs really but front squats will hit lower better. I definitely feel my lower area much better with front squats. Barbell Hacks i like doing at home too- Bertil Fox did them at least in the Beginning.

[oldtimer1]

Just got in 3 whole body training days in a 7 day period. Today's session took 2 hours and I'm completely wasted.  I feel my strength coming back since I limited my cardio. Going to maintain just the lifting then slowly put the cardio back in. Training for all these charity 5K's left me a little drawn out.

[Donny]

Just got in 3 whole body training days in a 7 day period. Today's session took 2 hours and I'm completely wasted.  I feel my strength coming back since I limited my cardio. Going to maintain just the lifting then slowly put the cardio back in. Training for all these charity 5K's left me a little drawn out.

itīs hard to do both i know.

[Donny]

Jefferson lift worked well but Front squats are awkward. I prefer the clean grip just having my finger tips on the bar but still...itīs uncomfortable. Seriously thinking of getting one of these squat harness aids. anyone used one of these? i like the training effect from front squats.

[oldtimer1]

I have no flexibility in my wrists, elbow joint and shoulders. Doing front squats using  traditional Olympic lift form is just too painful now. I guess I could adapt if I work on it.  I think decades of benching did me in. I see women who do cross fit adapt very quickly using a clean grip for front squats. Men leaving the bodybuilding gym have the most trouble adapting.  I was always jealous of guys that could use a closed grip with front squats. I had to do what the majority of guys do and use an open hand. If it wasn't so painful I would even abandon the back squat in favor of the front squat.

[Donny]

I have no flexibility in my wrists, elbow joint and shoulders. Doing front squats using  traditional Olympic lift form is just too painful now. I guess I could adapt if I work on it.  I think decades of benching did me in. I see women who do cross fit adapt very quickly using a clean grip for front squats. Men leaving the bodybuilding gym have the most trouble adapting.  I was always jealous of guys that could use a closed grip with front squats. I had to do what the majority of guys do and use an open hand. If it wasn't so painful I would even abandon the back squat in favor of the front squat.

I am the same. I have the bar on my finger tips. The training effect is really more beneficial for a bodybuilder. My quads are much better trained with front squats. A great all round workout with just a Barbell is Front squats,Back squats,Barbell Hack squats. really is a leg blaster. Steve Reeves even Had hooks on the back of his weight belt for hacks.

[njflex]

I have a love/hate with front squats done em but no steady enough,,,i also like doing a set of squats or extensions then squatting against wall and sit there for 45/1 minute for tension/pump..

[Donny]

I have a love/hate with front squats done em but no steady enough,,,i also like doing a set of squats or extensions then squatting against wall and sit there for 45/1 minute for tension/pump..

Used to punish us with that in the Army Steve, you have got to be one of the hardest trainers i know with quads. your upstairs lunges

[njflex]

Used to punish us with that in the Army Steve, you have got to be one of the hardest trainers i know with quads. your upstairs lunges

[Donny]

Still... Cardio is important to me too. I like Richīs training too. Great feedback on here.

[funk51]

Jefferson lift worked well but Front squats are awkward. I prefer the clean grip just having my finger tips on the bar but still...itīs uncomfortable. Seriously thinking of getting one of these squat harness aids. anyone used one of these? i like the training effect from front squats.

check out dave draper's site , i believe he still sells something called the top squat.....

[Donny]

check out dave draper's site , i believe he still sells something called the top squat.....

Thanks Funky

[funk51]

check out dave draper's site , i believe he still sells something called the top squat.....

looked it up , seems kind of expensive...

[oldtimer1]

I wonder if any of you guys consider minimalist training. What I mean is having a small home gym.  I have a pretty elaborate home gym set up but I'm really considering the minimalist road.

One can work out in a postage stamp area with something like quick adjustable dumbbells and their all in one benches with attachments. I can think of so much you can do with dumbbells, bench, chin bar and dips.

[oldtimer1]

19 sets of shoulders.

12 sets of biceps.

15 sets of triceps.

6 sets of forearms.

5 sets of situps.

One set of throwups.

It took about an hour to get through this.  If I were a man again, I would do HIT in about 12  minutes I'd be done and barfing so  hard I wouldn't be surprised to see my shoes come out of my mouth. 

My joints won't stand for it though.

How can you do so many sets in just one hour?

[njflex]

back attack'''

supersets in order,,,front pulldown underhand grip i used a short bar that curved in the ends hits that upper back area and outer lat then we did chins 3x3 reps shhot for 10 each but bu 3rd go around chins i was pumped got 8 barely

next tbar rows chest on pad standup version with cable low rows used single hand grips done together u could pull back squeeze these,3x3

rope pulldown standing pull to waist and open rope at lower portion x3

finished 2 sets underhanded bent rows 185/225

weighted hypers x3

bi's
cable curls inner grip x4
db curls x3
seated concentration curls hammer grip x3

abs 5 sets 30 reps per set

[Donny]

shoulder Home Gym workout Today.

tri set:

Front raises 3 sets
Side raises 3 sets
Rear delt raises lying on bench 3 sets

Barbell military press 3 sets
upright rows 3 sets

The last 2 exercises i supersetted. Abs: crunches. later i will go for a run on the streets. A lot cooler now so perfect for me. wrap up well so i get a good sweat on. Got myself reflectors for my arms. donīt care if i look dumb. Itīs still busy at 7 pm and not all drivers pay attention. I had a close call one time a few years ago. I nearly chinned the guy in the car.

[njflex]

shoulder Home Gym workout Today.

tri set:

Front raises 3 sets
Side raises 3 sets
Rear delt raises lying on bench 3 sets

Barbell military press 3 sets
upright rows 3 sets

The last 2 exercises i supersetted. Abs: crunches. later i will go for a run on the streets. A lot cooler now so perfect for me. wrap up well so i get a good sweat on. Got myself reflectors for my arms. donīt care if i look dumb. Itīs still busy at 7 pm and not all drivers pay attention. I had a close call one time a few years ago. I nearly chinned the guy in the car.

nice...

[oldtimer1]

Donny get yourself a head lamp and a reflectorized vest before a car makes you road kill. I don't run at night but if circumstances forced me to I will use a treadmill or use safety gear outside.

[Primemuscle]

It's been pouring rain here for the past two days. There is flooding in low areas. Just now there was big crack of thunder. The dogs are going nuts. We had a nice long hot summer. Summer is over now. So much for the kid's out trick or treating on Halloween. The weather seems uncooperative every year at Halloween.

The landscape guy isn't starting the dogs area until mid-November. It's a bit of a mud hole and a lake right now.

[Donny]

Donny get yourself a head lamp and a reflectorized vest before a car makes you road kill. I don't run at night but if circumstances forced me to I will use a treadmill or use safety gear outside.

i have a vest.. somewhere. will need to get another. I run mainly on foot paths anyway but a couple of road areas or junctions i run over. Most have lights of course but some donīt.  One thing i donīt do is listen to music when running. I think in a busy area itīs dangerous. Running in the woods is diffrent.

[Donny]

arms later.

Close grip chins 3xmax
Incline DB curls 3 sets
Spider curls 3 sets

Incline BB extensions 3 sets
Lying DB extensions 3 sets
Cable kickbacks 3 sets

Forearms: Reverse ez bar curls on preacher bench. 3 sets. Seated calf raises 5 sets

[The Scott]

Yesterday was back and chest along with abs.

Since I got 19 reps on pull ups the last time I did them I added 10 pounds to my bodyweight and got 11 on the first set.  The next two I made it to 8 and 5.  Palms facing in and about twenty or so inches apart which is about 1.5 Heaths in diameter according to my official GetBig measuring tape. 

Smith Machine Rows for 5 sets of 20 down to 5 reps.
DB Rows for 3 sets of 5 reps.

Smith Machine Incline Bench Presses for 6 sets of 10 down to 3 reps.
Machine Bench Press for 3 sets of 20 down to 3 reps.
Flat Bench Flys done as the Oak did them so very long ago for 3 sets of 10 reps.

Machine Sit Ups for 5 sets of 30 down to 10 reps.

Today is doctor day.  I still got up "early" at 3:30 am.  I have to go look at a new Dodge Ram as I now own a Mustang and it is very difficult to get in and out of due to my stoooopid leg. 

If all goes well with the doc I will try to train tomorrow.  Be well gentlemen.

[Donny]

Yesterday was back and chest along with abs.

Since I got 19 reps on pull ups the last time I did them I added 10 pounds to my bodyweight and got 11 on the first set.  The next two I made it to 8 and 5.  Palms facing in and about twenty or so inches apart which is about 1.5 Heaths in diameter according to my official GetBig measuring tape. 

Smith Machine Rows for 5 sets of 20 down to 5 reps.
DB Rows for 3 sets of 5 reps.

Smith Machine Incline Bench Presses for 6 sets of 10 down to 3 reps.
Machine Bench Press for 3 sets of 20 down to 3 reps.
Flat Bench Flys done as the Oak did them so very long ago for 3 sets of 10 reps.

Machine Sit Ups for 5 sets of 30 down to 10 reps.

Today is doctor day.  I still got up "early" at 3:30 am.  I have to go look at a new Dodge Ram as I now own a Mustang and it is very difficult to get in and out of due to my stoooopid leg. 

If all goes well with the doc I will try to train tomorrow.  Be well gentlemen.

Nice Scotty. Look after yourself 

[njflex]

delts ..

db press x4 worked up to 65's
lateral raise machine 'change up'x4 worked up to 100 on stack dropped to 60 for drop set
cable uprights x3
front raise x3 curl bar premade 60/60/70
reverse peck dech rear delt x4

shrugs on chest 'hammer press'2plates up to 5 per side
2 sets db to sides 85/95


forarms
wrist cable curls reverse x3
rollups with rope up/down/up x3
reverse behind back wrist curls cable x3

calves 5 sets standing calf raises 160/220 reps 15-12 hi to lowest..