The Mature thread

[njflex]

bring this Back....shape and symmetry. Frank Zane, Bob Paris... so going to the Gym now and this has motivated me 

THATS MY PHILOSOPHY DONNY..

[wild willie]

great video!!!!


zane and paris and Samir!!!!!


another guy that I thought looked great but does not get enough credit is ali malla.

[wild willie]

chest and traps:


pec deck   4 sets

db bench presses  4 sets

hammer wide grip presses  4 sets

hammer shrugs   4 sets

[njflex]

back

chins wide x2 inner x2
tbar row front loaded 2plates &25,3 plates/3 &25
low cable rows with wide bar x3
front pulldowns x3
cable rows bottom pull to chest level/slight bend and stretch x3

weighted hypers x3

bi's
cable curls seated x4
scott curl padded bench with dbells hammer grip x3''so so pump 'not great
db curls and some curl bar curls x3 and x3 rested 15/20 sec between so not full supeset

abs

[Donny]

so later iīm going to do shoulders--

I think i might go for a machine workout for a change.

Machine side raises 4 sets
Rear Delt machine 4 sets
Barbell Front raise 4 sets
Machine press 4 sets
DB shrugs4 sets

Abs and cardio--- i will go on the Bike.

[Donny]

great video!!!!


zane and paris and Samir!!!!!


another guy that I thought looked great but does not get enough credit is ali malla.

yes very true...

[wild willie]

back and calves:


one arm rows   3 sets

reverse grip pulldowns  3 sets

hammer seated rows  3 sets

cybex machine pulldowns  3 sets

hyperextensions   3 sets


seated calf raises  5 sets

[njflex]

back and calves:


one arm rows   3 sets

reverse grip pulldowns  3 sets

hammer seated rows  3 sets

cybex machine pulldowns  3 sets

hyperextensions   3 sets


seated calf raises  5 sets

ALL MY STAPLES RIGHT THERE,,I STILL LIKE CLASSIC BAR ROWS EVERY OTHER TRAINING CYCLE FOR BACK..

[Donny]

If i could only do one Back exercise it would be Barbell Rows. a close second is one arm Dumbbell rows.

[njflex]

If i could only do one Back exercise it would be Barbell Rows. a close second is one arm Dumbbell rows.

true...

[Donny]

I like them old school... like Lee Haney did them..  Dorain Yates reverse grip i like but i donīt like standing so upright.

[Donny]

 

[njflex]

I like them old school... like Lee Haney did them..  Dorain Yates reverse grip i like but i donīt like standing so upright.

HANEY WAS INSANE'BACK...YATES WAS INSANE 'CONTEST BACK LOOK..HERE HE IS HUGE BUT HEAVY 'GUT'...

[oldtimer1]

I haven't done barbell rows in ages. I too like the old school method. It limits the weight but I feel it's a better way to hit the muscles. The way Arnold and Haney did them is the way I do it. No, I'm not comparing myself.   Going to use it next back workout.

Today was legs. Yesterday I went to little Italy in NYC for some wood burning stove pizza. Just amazing. Walked around the Greenwich Village for hours hitting a few bars with the wife. Found a bar with about 30 craft beers on tap. I sampled a few. Figured I had to easily walk over 7 miles exploring the Village.

No warm ups listed.

Leg press 2 x 12 (went deep with the back board low.)

Dumbbell squats 2 x 12 (These are incredibly hard. If you try them concentrate on bending the legs fully staying mainly upright and concentrate on your butt going all the way down. If you don't you will just deadlift the weight and it won't hit the thighs as hard)

Leg extensions 2 x 20
Seated leg curls 2 x 15

Side bends with single dumbbell 1 x 15
Hanging leg raise 2 x max
Pulley crunches 2 x30

Leg press calf 2 x 20
Standing 2 x 15
anterior tibialis 1 x 20

Neck work. (I usually use a neck helmet. I strained my neck with it a couple of weeks ago. I went old school today not using the helmet and I liked it. Great pump. I folded a towel and lied on bench with my head hanging. I put 25lbs plate on my forehead over the towel and did neck curls. The hands were only used to balance the weight and not assist the lift.  

2 x 20 reps of neck curls
2 x 20 of rear neck extensions with a common neck strap.
Used hand pressure for sides.

Really getting thin from running but I really want to see how my body responds at this age reference running. The intervals are really tough but it's contributing to a lot of spring in my step when I do distance.

[Primemuscle]

Didn't make it to the gym after all. Too many reasons to explain. Instead I did 4 sets of 25 deep squats (butt to the floor) using excellent form and doing them slow and deliberate. My quads and glutes were burning up by the time I finished up. Then I did 4 sets of 25 push ups....man, am I out of condition!

[Donny]

I haven't done barbell rows in ages. I too like the old school method. It limits the weight but I feel it's a better way to hit the muscles. The way Arnold and Haney did them is the way I do it. No, I'm not comparing myself.   Going to use it next back workout.

Today was legs. Yesterday I went to little Italy in NYC for some wood burning stove pizza. Just amazing. Walked around the Greenwich Village for hours hitting a few bars with the wife. Found a bar with about 30 craft beers on tap. I sampled a few. Figured I had to easily walk over 7 miles exploring the Village.

No warm ups listed.

Leg press 2 x 12 (went deep with the back board low.)

Dumbbell squats 2 x 12 (These are incredibly hard. If you try them concentrate on bending the legs fully staying mainly upright and concentrate on your butt going all the way down. If you don't you will just deadlift the weight and it won't hit the thighs as hard)

Leg extensions 2 x 20
Seated leg curls 2 x 15

Side bends with single dumbbell 1 x 15
Hanging leg raise 2 x max
Pulley crunches 2 x30

Leg press calf 2 x 20
Standing 2 x 15
anterior tibialis 1 x 20

Neck work. (I usually use a neck helmet. I strained my neck with it a couple of weeks ago. I went old school today not using the helmet and I liked it. Great pump. I folded a towel and lied on bench with my head hanging. I put 25lbs plate on my forehead over the towel and did neck curls. The hands were only used to balance the weight and not assist the lift.  

2 x 20 reps of neck curls
2 x 20 of rear neck extensions with a common neck strap.
Used hand pressure for sides.

Really getting thin from running but I really want to see how my body responds at this age reference running. The intervals are really tough but it's contributing to a lot of spring in my step when I do distance.

dumbbell squats i have not done in ages. work well. I like Dumbbell deadlifts too, mainly doing stiff legged ones.

[njflex]

delts

dumbell press warmed...50/60/60..
laterals cables x4
front raise cable with rope pull up and open at top hands..these are good ,,
rear laterals on incline bench 20/25/25 dbells

shrugs dbells in front ,,80/90/100/105...12/12/12/12
2 sets rear shrugs  3 plates/4 plates sets 12

forarms
wrist curls cable reverse x3
reverse curls x3

calves
5 sets standing calf raises 15 to 9 lowest weight start 180/240 max

i eat a bit more in fall/winter and smooth out a bit from usual top shape'don't go overboard tho'with that i get a bit fuller and my heavier weights improve a few reps or some exercises i get a 5/10 lb increase with dumbells'like pressing for chest'or heavier squats might get 10 with 405 as oppossed to 8 or less..a lot of things vary theses things as well 'sleep/meals eated/time training am/pm/overall state of life 'stress/work'nagging wife lol,,,for me this or a few lbs more would be a slightly out of top shape for me..took this today after workout...

[Donny]

Arms Today..

Close grip chins 3xmax
Incline curls 3 sets
Concentration curls 3 sets

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

standing calf raises 5 sets. Abs: Crunches 3x max superset with leg raises

[oldtimer1]

Didn't make it to the gym after all. Too many reasons to explain. Instead I did 4 sets of 25 deep squats (butt to the floor) using excellent form and doing them slow and deliberate. My quads and glutes were burning up by the time I finished up. Then I did 4 sets of 25 push ups....man, am I out of condition!

Hearing you write about bodyweight squats reminds me of the 1975 IFBB Mr. Universe lightweight winner Wilf Sylvester. He use to do the typical barbell squats and hacks. For the 1975 Universe he did 400 body weight  squats with leg extensions and leg curls.  Needless to say he won.

Conditioning is a seldom talked about topic with bodybuilding yet it's incredibly important. They had a charity 5K by my house. The local big chain gym partially sponsored the race so they wanted to have representatives in it. Three trainers showed up in their new gym shirts.  Steroids and buff with a tan looking good they lined up at the starting line. At the end of the race I saw chubby soccer mom after soccer mom come in. Then the three trainers looking sick practically staggered in exhausted to the finish line.  I could only imagine them in a grappling or boxing match. They would be sucking air running out of gas quick. I just hope members of their gym weren't there to see out of shape they were.

[Primemuscle]

Hearing you write about bodyweight squats reminds me of the 1975 IFBB Mr. Universe lightweight winner Wilf Sylvester. He use to do the typical barbell squats and hacks. For the 1975 Universe he did 400 body weight  squats with leg extensions and leg curls.  Needless to say he won.

Conditioning is a seldom talked about topic with bodybuilding yet it's incredibly important. They had a charity 5K by my house. The local big chain gym partially sponsored the race so they wanted to have representatives in it. Three trainers showed up in their new gym shirts.  Steroids and buff with a tan looking good they lined up at the starting line. At the end of the race I saw chubby soccer mom after soccer mom come in. Then the three trainers looking sick practically staggered in exhausted to the finish line.  I could only imagine them in a grappling or boxing match. They would be sucking air running out of gas quick. I just hope members of their gym weren't there to see out of shape they were.

Here's the thing, doing body weight squats with good form is really rewarding feeling right now. My quads feel tight. It's a good feeling. If I'd tried weighted squats at the gym, I would have been sore. There's nothing wrong with this of course. It is just after this really long hiatus, I know I need to ease myself back or I'll feel like a failure.

I remind myself that most 70 year old guys don't even exercise, even those who go to the gym. I know this for sure, I've seen them at the gym.

My stomach is tighter than it has been in years. The coconut oil is a great help.

All you younger dudes (and I mean everyone who posts in this thread) keep posting your routines please. They are my inspiration. Believe it or not, you help keep this old fart fit.

[Donny]

Here's the thing, doing body weight squats with good form is really rewarding feeling right now. My quads feel tight. It's a good feeling. If I'd tried weighted squats at the gym, I would have been sore. There's nothing wrong with this of course. It is just after this really long hiatus, I know I need to ease myself back or I'll feel like a failure.

I remind myself that most 70 year old guys don't even exercise, even those who go to the gym. I know this for sure, I've seen them at the gym.

My stomach is tighter than it has been in years. The coconut oil is a great help.

All you younger dudes (and I mean everyone who posts in this thread) keep posting your routines please. They are my inspiration. Believe it or not, you help keep this old fart fit.

You are a sensible guy thatīs why you still can train. Free hand squats are not bad at all.. also step ups ups on a bench. i used to do Leg extensions and straight after superset style free hand squats. Was after my knee OP.. worked very well.

[oldtimer1]

Here's the thing, doing body weight squats with good form is really rewarding feeling right now. My quads feel tight. It's a good feeling. If I'd tried weighted squats at the gym, I would have been sore. There's nothing wrong with this of course. It is just after this really long hiatus, I know I need to ease myself back or I'll feel like a failure.

I remind myself that most 70 year old guys don't even exercise, even those who go to the gym. I know this for sure, I've seen them at the gym.

My stomach is tighter than it has been in years. The coconut oil is a great help.

All you younger dudes (and I mean everyone who posts in this thread) keep posting your routines please. They are my inspiration. Believe it or not, you help keep this old fart fit.

The overwhelming majority of guys at 55 don't train. For you to workout at 70 is a rarity. Personally I'm always amazed when I'm at 5K races and I see guys in their 60's and over run a decent time. I know by the looks of them they specialize in running but I'm still amazed at what endurance some of these guys have.

Nothing wrong with body weight exercises and they are severely under rated by juicing bodybuilders who would be gasping for breath if they did burpees, mountain climbers or even full range push ups.

Today is back day. In general I always try to start off with a power movement. Getting sick of power cleans and jerks. I would like to try the old fashion split snatches but I'm questioning my sanity with the injury potential. I guess I have never been sane to begin with. 

[Donny]

Today i will just go for a gentle run.

[oldtimer1]

Today i will just go for a gentle run.

I did that yesterday. Planned a 5 mile run but cut it short at 5K.  Better to have a bad run than no run at all.

[oldtimer1]

My back and delt workout today. I chickened out on doing split snatches. My shoulders and Achilles are sore. Didn't want to take the chance of disaster.

1. Power cleans jerking the last rep over head 3 x 3 (increased the weight each set)

1.Pull ups 2 x max (full hang to getting my elbows down to my rib cage completion)
2.Seated cable lat rows with V bar 2 x 12
3.Single Dumbbell row off a bench 2 x 10
4. Barbell row standing on a block 2 x 10(haven't done these in ages. I realize why again. Seems to put the lower back in a potentially bad position for injury. Will substitute inverted body weight rows next time)

1. Military press 2 x 8 ( I cleaned the weight to begin)
2. Upright row with ez curl bar  2 x 10 (haven't done these in decades. Dumbbell delt laterals have been hurting my shoulder and so far upright rows feel okay)
3. Rear delt dumbbell laterals 2 x 10
4. Dumbbell shrugs 2 x 12 (have trouble feeling these compared to barbell shrugs. I lowered the weight used and I felt a better range of motion.)

1. Semi stiff leg deadlifts 2 x 6 ( I stood on a block to get a better range of motion. I used a light weight of 185lbs and I went slow and controlled actually touching the top of my feet with the bar for a good stretch.I stayed away from these for awhile and I'm glad they are back in my exercise rotation)
2. Weighted hyper extensions 2 x 15 (held a plate behind my head. These always felt perfect for the lower back and hamstrings.)

1. Weighted floor crunches 1 x 55 (used a plate behind my head lifting the upper body off the ground. This exercise is rarely done correctly in the gyms. Most yank on their neck never getting their upper back off the ground. Even when done correctly I'm beginning to think this is an over rated exercise.)