The Mature thread

[Primemuscle]

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.

I did 100's of body weight leg extensions to keep my knees limber following knee surgery. When I began adding weight resistance, I started out low, like 40 lbs. each leg on the Nautilus. This really helped the right knee recover and left knee which has been fine from losing too much. Single leg, leg extensions ensured I couldn't compensate with my left leg while exercising the right one.

[njflex]

leg day..

hack squat warmed up 2 sets,,,3 plates/4/5 plates and 25 ..12/10/10
leg press...5/6/7 plates 12/10/10
lunges plate 45 per hand up flight steps/down and back up,,,3 x
extensions 220/235/250 12-15

hams
lying leg curls 140 to 160 3 sets
seated leg curls 180/195/195

calves
seated calf raise 3 plates/3/3 and 25 /repeat

went shopping for jeans...very hard getting good fitting or not too baggy to fit right...

[Donny]

I did 100's of body weight leg extensions to keep my knees limber following knee surgery. When I began adding weight resistance, I started out low, like 40 lbs. each leg on the Nautilus. This really helped the right knee recover and left knee which has been fine from losing too much. Single leg, leg extensions ensured I couldn't compensate with my left leg while exercising the right one.

I did find cycling helped me more than anything.

[wild willie]

back and calves:


db rows   3


reverse grip pulldowns  3

hammer seated rows  3

cybex pulldowns  3

hyperextensions  3

seated calf raises 5

[Donny]

back and calves:


db rows   3


reverse grip pulldowns  3

hammer seated rows  3

cybex pulldowns  3

hyperextensions  3

seated calf raises 5

looking good .. i miss using Hammer machines

[Donny]

chest later today..
Decline press Dbs 3-4 sets or Dips
Decline Flys 3-4 sets
Incline Barbell press 3-4 sets
Incline Flys 3-4 sets
push ups 2x max

seated calf raise 5 sets. cardio will be running outside. i am thinking of maybe changing my split next week. any suggestions?

[oldtimer1]

chest later today..
Decline press Dbs 3-4 sets or Dips
Decline Flys 3-4 sets
Incline Barbell press 3-4 sets
Incline Flys 3-4 sets
push ups 2x max

seated calf raise 5 sets. cardio will be running outside. i am thinking of maybe changing my split next week. any suggestions?

What is your split again?

[Donny]

 

What is your split again?

Training 5,days ...

[oldtimer1]

 Training 5,days ...

So it's a 5 way split and body parts once a week? I guess something like Monday:chest; Tuesday: back; Wednesday: arms; Thursday: delts and Friday: legs. Is this similar to what you are doing?

[oldtimer1]

Trained chest and arms today.

1. Dumbbell flat bench 2 x 8 (went as deep as I could)
2. Incline dumbbell bench 2 x 8
3. Flat flies 2 x 10
4. Push ups 2 x max

1. ez bar curls 2 x 10 (seems to take the stress off my bad shoulder)
2. straight bar pulley curls 2 x 10
3. concentration curls 2 x 12
4. rope attachment curls 2 x 10

1. Weighted dips 2 x 7 (tried to go as deep as I could going down. Working up to hopefully 10 reps)
2. Single dumbbell tricep extension 2 x 10 (leaned against a turned around scott curl bench attachment)
3. rope tricep pushdowns 2 x 10
4. Reverse grip with a D handle tri extensions 2 x 12

1. forearm wrist curls 2 x 20
2. reverse wrist curls 2 x 15

1. feet on a bench weighted crunches 1 x 50
2. Pulley crunches 2 x 25

Ivanko gripper 2 x 20

Good Luck

[wild willie]

delts and bis:


hammer presses  3

behind the back cable laterals  3

reverse pec deck  3

hammer shrugs  3

standing ez bar curls  3

db hammer curls  3

flat head machine curls  3

[njflex]

chest

fdb press warm 55...65/80/85/75
decline press x3
inc flyes 45-55..3 sets
pullovers db slight incline 60-75,,3 sets
cable crossovers x3

tris
overhead rope extensions x4
reverse pushdowns x3
dip machine x3
2 sets 20reps pushdowns 'straight bar'

abs

[Primemuscle]

I did it! I went to the gym today. My world conspired to keep me from doing this, but nothing was going to get in my path. I did a cardio warm up on the treadmill, about 45 minutes of lifting on a combination of machines and free weights and finished off with the 7 minute tanning bed. I kept the resistance light and the reps between 12 and 25 (25 reps was one set of squats using just the bar). I was winded for a minute there. I managed to get a full body workout in with the exception of forearms and neck. This week I am going to shoot for hitting the gym three times.

Well, much to my surprise, the gym walls didn't crumble when I walked in and I have it on good word that hell didn't freeze over either. So far, so good. It's been nearly a year.

One sour note was that a piece of equipment that was broken the last time I was there was still broken. I complained to the fellow at the front desk. It's just the buckle on a strap on the Nautilus crunch, but still....

[The Scott]

I did it! I went to the gym today. My world conspired to keep me from doing this, but nothing was going to get in my path. I did a cardio warm up on the treadmill, about 45 minutes of lifting on a combination of machines and free weights and finished off with the 7 minute tanning bed. I kept the resistance light and the reps between 12 and 25 (25 reps was one set of squats using just the bar). I was winded for a minute there. I managed to get a full body workout in with the exception of forearms and neck. This week I am going to shoot for hitting the gym three times.

Well, much to my surprise, the gym walls didn't crumble when I walked in and I have it on good word that hell didn't freeze over either. So far, so good. It's been nearly a year.

One sour note was that a piece of equipment that was broken the last time I was there was still broken. I complained to the fellow at the front desk. It's just the buckle on a strap on the Nautilus crunch, but still....

Well done, sir!  Do not go gentle into that good night!

[njflex]

I did it! I went to the gym today. My world conspired to keep me from doing this, but nothing was going to get in my path. I did a cardio warm up on the treadmill, about 45 minutes of lifting on a combination of machines and free weights and finished off with the 7 minute tanning bed. I kept the resistance light and the reps between 12 and 25 (25 reps was one set of squats using just the bar). I was winded for a minute there. I managed to get a full body workout in with the exception of forearms and neck. This week I am going to shoot for hitting the gym three times.

Well, much to my surprise, the gym walls didn't crumble when I walked in and I have it on good word that hell didn't freeze over either. So far, so good. It's been nearly a year.

One sour note was that a piece of equipment that was broken the last time I was there was still broken. I complained to the fellow at the front desk. It's just the buckle on a strap on the Nautilus crunch, but still....

how's the wife jay??hope all is well...

[Donny]

how's the wife jay??hope all is well...

X2..

[Donny]

So it's a 5 way split and body parts once a week? I guess something like Monday:chest; Tuesday: back; Wednesday: arms; Thursday: delts and Friday: legs. Is this similar to what you are doing?

Yes but i do : Chest:Legs;Back:Shoulders;Arms. I find it better to work lower body on day 2. Of course some might find it hard working back after Legs. Doing stiff legged deads on Leg day so no Deads on back day. I just concentrate on lats and traps more on Back day. Working legs at the end of the week might be a good option as you wrote. Bill Pearl suggested this split in a Book...

Chest...Shoulders...Back ...REST...Arms....Legs.   Legs at the end of the week like you wrote. Might be good to throw a rest day in there like he suggests. so what the Hell, iīll try Bill Pearls split and your advice hitting legs at the end of the week. Tomorrow i have to drink 3-4 litres of "Clean Prep" to clean out my Bowels . so Tomorrow i can eat Breakfast then nothing until after my check up. Yes Shoulders sounds Good today and some light cardio

[njflex]

Yes but i do : Chest:Legs;Back:Shoulders;Arms. I find it better to work lower body on day 2. Of course some might find it hard working back after Legs. Doing stiff legged deads on Leg day so no Deads on back day. I just concentrate on lats and traps more on Back day. Working legs at the end of the week might be a good option as you wrote. Bill Pearl suggested this split in a Book...

Chest...Shoulders...Back ...REST...Arms....Legs.   Legs at the end of the week like you wrote. Might be good to throw a rest day in there like he suggests. so what the Hell, iīll try Bill Pearls split and your advice hitting legs at the end of the week. Tomorrow i have to drink 3-4 litres of "Clean Prep" to clean out my Bowels . so Tomorrow i can eat Breakfast then nothing until after my check up. Yes Shoulders sounds Good today and some light cardio

I LIKE YOUR SPLIT WISH MY KIDS WERE OLDER AND I COULD DO THAT ROUTINE,,I COULD DO ARMS AT HOME FULLY ON OWN NO GYM..AND DO THE 5 INSTEAD OF 4..

[Donny]

 ...    

[Donny]

I LIKE YOUR SPLIT WISH MY KIDS WERE OLDER AND I COULD DO THAT ROUTINE,,I COULD DO ARMS AT HOME FULLY ON OWN NO GYM..AND DO THE 5 INSTEAD OF 4..

yes because i like doing a fair amount of cardio i find it easier to recover from both. Fairly short fast workouts and cardio . Doing arms even at Home is easy.

[Primemuscle]

Seems like I must have done it right yesterday. I am not sore, I just have a mild awareness of my muscles, which could be a good sign or bad one if it means I didn't do enough. Should the latter is the case, there's always tomorrow, when I make my next appearance at the gym. I'm torn between adding resistance, and adding another set. I might get really ambitious and add both. Either way, I'm not in any danger of overdoing anything yet. I also intend to keep my workouts not longer then 90 minutes, preferably about 60 minutes.

[Donny]

Good job i worked Back + shoulders yesterday... Just drunk 4 litres of that shit...glued to the fucking Toilet   Was whatīs called Planning and preparation Gentlemen...i knew i would not train today..  if i did a bent over row i would shit myself...for real 

[wild willie]

chest and calves:


flat bench db presses  4

hammer wide grip  presses  4

pec deck   4


seated calf raises  5

[Donny]

chest and calves:


flat bench db presses  4

hammer wide grip  presses  4

pec deck   4


seated calf raises  5

Looking Good George ..looking Good.

[wild willie]

thanks sir.....best of luck to you.....you will be back to normal in no time.