The Mature thread

[wild willie]

chest and bis:

hammer wide grip presses   4

db bench presses   4

pec deck  4


concentration curls   3

hammer rope curls   3

standing ez bar curls   3

[Charlys69]

51 year + some months young....offseason, 6 "2" tall, act. BW 255 lbs.

in the moment i try some new methods to place new stimulus, and take the stress a bit away from my joints, ligaments, tendoms....

Back training 2 days ago in my private home-gym.....started 1. with Pullover-machine...

1. warm-up, 40kg, 60kg,80kg, 100kg  120kg x 20 regular reps (1-2 seconds positive, 2-3 seconds negative)
    about 15-20 seconds to chin-up bar
1a  pull-up/chin up, Bodyweight medium grip-width 14 reps.
     2 minutes rest, than again
     pullover-machine 120 kg x 16 reps + chin-up 10 reps
     go back to pullover, reduce weight to 80 kg and do 5 slow reps (about 20 seconds positive, 5-10 seconds negative)

2.  Lat-pulldown to front, narrow grip,  warm-up  60kg,
     80 kg with regular reps close to faillure......30-40 reps ? (not count...)
     80kg, started with some regular reps, than try to do 2 ultra-slow reps (25 seconds for positive rep, about 10 for negative), after this
     going on with some more regular reps.

    

3. seated rowing machine, 60 kg       100kg x 27 reps (regular), 75 kg x 5 reps (ultra-slow)

this training is only for a relative short time, different kind of stress and stimulus, after 2-4 weeks i go back to heavier training again.

take some "snapshots" after training before shower.....old man veins pump....

[DroppingPlates]

That's a solid pumped arm, Charlys. Do you also have a picture of your home gym setup and do you have a particular reason to train at home?

[njflex]

chest
fdb press 60/70/80/85-65
decline press  x3
inc flyes 50-55-55-45 drop
db pullovers 60-70-70
peck deck x3

tris
dip machine x4
reverse underhand pushdowns x3
overhead rope etensions x3
close grip bench x2 20 reps sets finish

abs

[Donny]

some great workouts

[Charlys69]

That's a solid pumped arm, Charlys. Do you also have a picture of your home gym setup and do you have a particular reason to train at home?

the equipment of my homegym i get from a friend who closed his Gym in the mid 90´s. He give me about 12-15 machines, dumbells, weights, barbell, somes benches,....all for free. The only thing i buy myself
was a stationary bike for Cardio and a stairmaster.
The equipment is old (back from the 70´s) but still doing the job. The room is only 1 minute from my house, and 1 minute from my "work". 5-6 Friends are allowed to train there (for free...). In the last 20 Years no one of us injured while training in the homegym...hope this will continue..

i also train in "public gyms"....because they are bigger, and you have more options what to train.
The advantage of my homegym is, i can hear the music i like, and can use it 24 hours/365 days a year. Sometimes (if i like, or for anpther reasons, "faster...spend time",...) i train in that room, sometimes in the regular Gyms in my Area. Would say 1 train homegym, 2 training public gyms....

if i only do Cardio in the morning before work, i go to the homegym, cause i can shower at work, which is only 50 m away.

[njflex]

the equipment of my homegym i get from a friend who closed his Gym in the mid 90´s. He give me about 12-15 machines, dumbells, weights, barbell, somes benches,....all for free. The only thing i buy myself
was a stationary bike for Cardio and a stairmaster.
The equipment is old (back from the 70´s) but still doing the job. The room is only 1 minute from my house, and 1 minute from my "work". 5-6 Friends are allowed to train there (for free...). In the last 20 Years no one of us injured while training in the homegym...hope this will continue..

i also train in "public gyms"....because they are bigger, and you have more options what to train.
The advantage of my homegym is, i can hear the music i like, and can use it 24 hours/365 days a year. Sometimes (if i like, or for anpther reasons, "faster...spend time",...) i train in that room, sometimes in the regular Gyms in my Area. Would say 1 train homegym, 2 training public gyms....

if i only do Cardio in the morning before work, i go to the homegym, cause i can shower at work, which is only 50 m away.

i'm jealous...I have decent setup in a pinch ,you have a great option like 'oldtimer rich 'here also,,damn..

[Donny]

i'm jealous...I have decent setup in a pinch ,you have a great option like 'oldtimer rich 'here also,,damn..

yes...i just have basics..squat stands..bench...chinning dipping bars..
Good drills. Home training is good at times

[The Scott]

Crummy  (but not fatal  ) news from my doctors so I am backing off on the training for now.  More tests to come but apparently I am once again anemic.  I will be picking up a trial CPAP this Friday.   Could've used it to be Darth Vader on Halloween...

[Donny]

Crummy  (but not fatal  ) news from my doctors so I am backing off on the training for now.  More tests to come but apparently I am once again anemic.  I will be picking up a trial CPAP this Friday.   Could've used it to be Darth Vader on Halloween...

all the best scotty

[oldtimer1]

the equipment of my homegym i get from a friend who closed his Gym in the mid 90´s. He give me about 12-15 machines, dumbells, weights, barbell, somes benches,....all for free. The only thing i buy myself
was a stationary bike for Cardio and a stairmaster.
The equipment is old (back from the 70´s) but still doing the job. The room is only 1 minute from my house, and 1 minute from my "work". 5-6 Friends are allowed to train there (for free...). In the last 20 Years no one of us injured while training in the homegym...hope this will continue..

i also train in "public gyms"....because they are bigger, and you have more options what to train.
The advantage of my homegym is, i can hear the music i like, and can use it 24 hours/365 days a year. Sometimes (if i like, or for anpther reasons, "faster...spend time",...) i train in that room, sometimes in the regular Gyms in my Area. Would say 1 train homegym, 2 training public gyms....

if i only do Cardio in the morning before work, i go to the homegym, cause i can shower at work, which is only 50 m away.

Having a home gym is fantastic. I really enjoy the solitude of working out by myself blasting the radio.

 I notice you do super slow reps. Do you follow Darden and Ronald Hutchison view points on this?  I remember the blasphemy of the HIT community when Hutchison changed the cams on the MEDX machines for his super slow.

[Primemuscle]

Week two. Doing the full body workout still. Didn't make it yesterday....long sad story. Went today. I'll still get at least three days in this week. Yahoo!

My son-in-law purchased a family membership at a gym which is closer to home. I doubt it has the array of equipment that the gym I go to has, but I am going to check it out tomorrow. It's kind of fun to be able to go to different gyms for a a change of scene.

I got the nicest compliment at the gym today. This fellow asked me if I used to work out at a different with the same owner. I said I did. He told me I don't look any different except for having a beard. He said he was 18 years old when he went there. He then told me he is 40 now.

Not bad, even being recognized 22 years later is pretty great, but being told I haven't changed as in looking older is even better. I told him I was 70 years old. He seemed shocked.

He's my new best buddy! 

[Charlys69]

Having a home gym is fantastic. I really enjoy the solitude of working out by myself blasting the radio.

 I notice you do super slow reps. Do you follow Darden and Ronald Hutchison view points on this?  I remember the blasphemy of the HIT community when Hutchison changed the cams on the MEDX machines for his super slow.

my training is more holisitc, that means i use all kind of rep-ranges, and different kinds of rep speeds. For Super-slow reps i would´nt call me an expert. I do them sometimes in the middle or end of my worked musclegroups. I believe that some exercises can be done in slow-motion and have some positive effect, others are not so optimal for this technique (Deadlift,.....)
When i´m training in a public gym some people staring at me when i´m doing that kind of reps. Sometimes it don´t bother you, sometimes you don´t like that. So in the homegym i can do what i like without observations. If this people will come up to me and ask, i will give my statement, why i do this, or how to find the "optimal resistance" for this technique.
I´m not addiceted to only 1 kind of training muscles (for example heavy weights  - low reps, or higher reps-lower weights), i like the variation, so my focus is most of the time good when i´m training. If i only train in one fashion, i think it could get boring, if you don´t progress after some years.
1 benefit od super slow training is that you train the rep all the way, full stretch, full contraction, and get a better connection to some stubborn muscle sections.

[Donny]

Today i trained Back.

Front chins 3x max
Barbell Rows 4 sets
Barbell Bent arm Pullovers 3 sets
Close grip pulley rows 4 sets

Cardio: 45 mins easy run outside. Abs: Incline sit ups 3 sets, hanging knee raises 3 sets. Went straight for a run after workout and did Abs at Home.

[wild willie]

delts and bis:


hammer presses   3

behind the back cable laterals  3

reverse pec deck   3

db shrugs  3

standing ez bar curls  3

one arm preachers  3

hammer rope curls  3

[njflex]

delts and bis:


hammer presses   3

behind the back cable laterals  3

reverse pec deck   3

db shrugs  3

standing ez bar curls  3

one arm preachers  3

hammer rope curls  3

WHAT ARE YOUR REP SCHEMES?

[wild willie]

no more than 10-12 reps and no less than 6 reps.

[njflex]

no more than 10-12 reps and no less than 6 reps.

ME TOO,,AT TIMES I WILL DO A 15-20 CURL OR TRI PUSHDOWNS 2 SETS TO FINISH OFF..

[njflex]

back...
close bar grip front pulldowns x4
tbar row pad to chest x2 ..2 playes,2 plates and 10's,2 plates and 25
seated row machine ,chest to pad version ,2 sets low grip ,2 sets side grips
pulldowns behind neck x3
standing pulls to waist x3

weighted hypers x3

bi's
seated curl machine x3
dbell curls x3
barbell curlsx3
cable curls top grips on cable crossover x2

abs

[ritch]

my training is more holisitc, that means i use all kind of rep-ranges, and different kinds of rep speeds. For Super-slow reps i would´nt call me an expert. I do them sometimes in the middle or end of my worked musclegroups. I believe that some exercises can be done in slow-motion and have some positive effect, others are not so optimal for this technique (Deadlift,.....)
When i´m training in a public gym some people staring at me when i´m doing that kind of reps. Sometimes it don´t bother you, sometimes you don´t like that. So in the homegym i can do what i like without observations. If this people will come up to me and ask, i will give my statement, why i do this, or how to find the "optimal resistance" for this technique.
I´m not addiceted to only 1 kind of training muscles (for example heavy weights  - low reps, or higher reps-lower weights), i like the variation, so my focus is most of the time good when i´m training. If i only train in one fashion, i think it could get boring, if you don´t progress after some years.
1 benefit od super slow training is that you train the rep all the way, full stretch, full contraction, and get a better connection to some stubborn muscle sections.

That is so close to what I do, was like I wrote it myself. I just never do volume 6 work sets per muscle group is plenty when taken to some sort of failure like rest/pause, drop sets, static, negatives...

I wish I would have opened myself up sooner and do 3-0-3-2 arm temp years ago. Plus it's so much easier on the joints, but heavy ass lifting is still needed for sure, no escaping that!...

[Donny]

no more than 10-12 reps and no less than 6 reps.

pretty much what i do too, although i do 5x5 now and again.  Front squats i like higher reps normally around 15. Legs i like more reps genrally. Stiff legged deads i do 10-15 and really feel it. I like 10-15 for legs. One of the hardest squat workouts i´ve done is 20 rep squats old school superset with pull overs. I think Bill Grant said this one time that we are not powerlifters but Bodybuilders and so Higher reps.

[njflex]

delts at home

press db..45/50/60/60
laterals x3 drops 30x10/20x10 ..
rear laterals on incline face down x3
front raise cable x3
i do a db raise finish hands in rear raise up shoulder level x2

shrugs
rear cable shrugs x4
front shrug cable  supersetied with db to sides x2

finished 3 sets pushups 20 reps sets..nice fr delt/pec finish with delt pump..

[Donny]

delts at home

press db..45/50/60/60
laterals x3 drops 30x10/20x10 ..
rear laterals on incline face down x3
front raise cable x3
i do a db raise finish hands in rear raise up shoulder level x2

shrugs
rear cable shrugs x4
front shrug cable  supersetied with db to sides x2

finished 3 sets pushups 20 reps sets..nice fr delt/pec finish with delt pump..

nice... next workout i´m going to do Reverse Dumbbell laterals like bertil fox did. Not done them in a long time. Good trap exercise too.

[njflex]

nice... next workout i´m going to do Reverse Dumbbell laterals like bertil fox did. Not done them in a long time. Good trap exercise too.

sorta did them that way ,,i like arnold incline laying on side raises too...

[Donny]

sorta did them that way ,,i like Arnold incline laying on side raises too...

yes great move.. Doing raises from a Parallel position upwards really hits Delts and Traps..Palms up. Not a lot of weight but effective.