The Mature thread

[njflex]

Your Family is important in your well being..i think i had a positive effect on my Family ..both my sons work out and my wife does too.

that's great man,,,my son is 15 months old now,,pics up some heavy stuff  ,bends at knee lifts then throws to ground ,,I am used to girls ,,

[Donny]

that's great man,,,my son is 15 months old now,,pics up some heavy stuff  ,bends at knee lifts then throws to ground ,,I am used to girls ,,

As long as you have a Son to look after the Girls .. Steve to be honest as a Father if i had a Daughter ..i think her first Boyfriend would get a hard time.

[njflex]

eating a bit more carbs,,a bit more fullness and with training heavier winter time maybe some added gains ,like to get to 200 lbs but i'm used to 'abs and lean 'look now ,,and strenght wise added bodyweight sometimes means little returns especially if your lethargic from trying to eat up..

[Donny]

eating a bit more carbs,,a bit more fullness and with training heavier winter time maybe some added gains ,like to get to 200 lbs but i'm used to 'abs and lean 'look now ,,and strenght wise added bodyweight sometimes means little returns especially if your lethargic from trying to eat up..

I like the shorts Steve..reminds me of a pair of Tartan Y-Fronts i had years ago..

[njflex]

I like the shorts Steve..reminds me of a pair of Tartan Y-Fronts i had years ago..

pants actually its freezing here...

[Donny]

Last night i did legs but just took it easy only doing 3 exercises because of my Hammie..

I left out stiff deads and did Leg curls which was ok. Did 5 sets of 15 reps back to back superset style with leg extensions. Still a degree of stretch with leg curls when lowering legs at the bottom position so i did 3/4 reps and avoided the bottom stretch as much as possible. no probs today.

Leg extensions 5x15 Superset with
Leg curls 5x15

Seated leg press 5x10
seated calf raises 5 sets 15-20

Abs Bench leg raises superset with crunches. 3 sets to failure did not count reps.

[njflex]

Last night i did legs but just took it easy only doing 3 exercises because of my Hammie..

I left out stiff deads and did Leg curls which was ok. Did 5 sets of 15 reps back to back superset style with leg extensions. Still a degree of stretch with leg curls when lowering legs at the bottom position so i did 3/4 reps and avoided the bottom stretch as much as possible. no probs today.

Leg extensions 5x15 Superset with
Leg curls 5x15

Seated leg press 5x10
seated calf raises 5 sets 15-20

Abs Bench leg raises superset with crunches. 3 sets to failure did not count reps.

NICE,,,WHAT HAPPENED TO HAMMY..

[Donny]

NICE,,,WHAT HAPPENED TO HAMMY..

running I pulled it a bit, still the lying leg curls were OK. Just didn't lower legs all the way down
On the extended position if ya know what I mean... Lol don't think it would have made much difference if I did seated leg curls or lying.... Good old hammies 

[Donny]

My Back workout last night was ..

Wide Grip pulldowns 4 sets
Close grip pulldowwns 4 sets
Wide Grip seated cable rows brining bar to upper Ab area 4 sets
One arm DB Rows 4 sets
Did some Partial range Hypers(no weight) for 3 sets and it felt good. Will return to Stiff Deads next week.

No cardio because i did not have time. Tonight i will do shoulders and some trap work.

[njflex]

My Back workout last night was ..

Wide Grip pulldowns 4 sets
Close grip pulldowwns 4 sets
Wide Grip seated cable rows brining bar to upper Ab area 4 sets
One arm DB Rows 4 sets
Did some Partial range Hypers(no weight) for 3 sets and it felt good. Will return to Stiff Deads next week.

No cardio because i did not have time. Tonight i will do shoulders and some trap work.

good,,i do shoulders day after back too...

[Primemuscle]

On Tuesday I worked my back and abs. The first set is a warm up set. The remaining sets are "work" sets. I am keeping the resistance pretty light still just to see how this routine goes. Both workouts took exactly 45 minutes each. The routine calls for working out on Tuesday - Thursday plus Saturday and Sunday. -Kind of weird, but since I'm retired one day is the same as another, so working out on the weekends should be fine. I'll probably add in some cardio after a bit. Tomorrow I work arms, Saturday chest and Sunday legs.

My knee is giving me a little trouble. I probably stepped wrong or I did something when doing toe touches the other day. My back is fine. The toe touches help with sciatica.

Pull ups, 5 sets of 12-6 reps
Low row on Hammer Strength, 4 sets of 12-6 reps
Bench rows on Hammer Strength, 4 sets of 12-6 reps
Back raises, 4 sets of 20-12
Nautilus crunches, 4 sets of 15-12

On Wednesday I worked shoulders and calves.

Seated front press, 5 sets of 12-5
Side lateral raise, 4  sets of 12-6
Incline rear lateral raise, 4 sets of 12-6
Shrugs, 4 sets of 12-6
Seated calf raises, 5 sets of 20-15

[SF1900]

I worked back today. I really enjoy doing dumbbell pullovers, so I supersetted them with every exercise. I am not too sure why lol. I just kept doing it lol. I guess I was bored and had nowhere to go today, so spent more time in the gym.

Wide grip pullups superset with pullovers
Barbell rows superset with pullovers
Incline dumbbell rows superset with pullovers
Hammer strength rows superset with pullovers
Low cable rows superset with pullovers.

Everything 4 sets.

[njflex]

cforgot to post back day
bi's

wed eve

tbar row wide grip'pad to chest eleveated version'worked up to 3 45's
seated row machine again chest rest to pad 'weight stack type '175/190/195
pulldowns behind neck x3
hammer strenght reverse pulldowns single handle x3 2 plates and 2 sets added some 10's'loose change'
finished rope pulldowns to waiste standing x3

weighted hypers sets 15 x3

bi's
barbell curls x4 85/105/115/95
seated padded curl machine single arm x3
inc db curls 30/35/35
2 sets cable curls on top hooks pulled in like a front bi pose


abs 5 sets 30 crunch machine roller


thurs delts

db presses 50/60/65/65-55 drop

triset 'donny style love theses
side laterals
front raise
rear bent raise x3 used 20's the 2 sets 25 db,,burn like hell...

cable uprights x3
2 sets finish behind back cable raises

traps
shrugs 225/275/295 all 12 or more reps
2 sets reverse machine shrug 3 45's per side and 4,,again 12 reps

forarms rope rolls x4

calves 3 sets of standing calf raises 10 rep drops 200/180/160/140 brutal

[Donny]

cforgot to post back day
bi's

wed eve

tbar row wide grip'pad to chest eleveated version'worked up to 3 45's
seated row machine again chest rest to pad 'weight stack type '175/190/195
pulldowns behind neck x3
hammer strenght reverse pulldowns single handle x3 2 plates and 2 sets added some 10's'loose change'
finished rope pulldowns to waiste standing x3

weighted hypers sets 15 x3

bi's
barbell curls x4 85/105/115/95
seated padded curl machine single arm x3
inc db curls 30/35/35
2 sets cable curls on top hooks pulled in like a front bi pose


abs 5 sets 30 crunch machine roller


thurs delts

db presses 50/60/65/65-55 drop

triset 'donny style love theses
side laterals
front raise
rear bent raise x3 used 20's the 2 sets 25 db,,burn like hell...

cable uprights x3
2 sets finish behind back cable raises

traps
shrugs 225/275/295 all 12 or more reps
2 sets reverse machine shrug 3 45's per side and 4,,again 12 reps

forarms rope rolls x4

calves 3 sets of standing calf raises 10 rep drops 200/180/160/140 brutal

Nice ! I did a Tri set last Night too..

Plate front raises 4 sets
Wide grip BB upright rows 4 sets
Bent over laterals 4 sets

Seated DB press 4 sets
DB shrugs 3 sets

I prefer pressing now after my laterals. Wide Grip upright rows were for a change and work well.

Today Arms.. i was thinking of doing BB curls when i just changed to Drag curls.

BB Drag Curls 3 sets
2 arm DB preacher curls 3 sets
Cable Reverse curls using a straight bar 3 sets

EZ Bar pull over and press 3 sets
standing BB french press 3 sets
1 arm reverse grip push downs 3 sets
Inner and outer lower arms got a good bit of stimulation too using diffrent grips. The Drag curls i liked really hits Biceps.

Cardio today was outside going for a Bike ride,  was raining and the wind was always against me...still got me sweating

[Primemuscle]

Yesterday, I worked arms.

Triceps press-downs 5 X 12-5
Dips 4 X 12-6
Seated triceps extensions 4 X 12-6
EZ bar curls 5 X 12-6
Alternate db curls 4 x 12-6
Hammer curls 4 X 12-6
Wrist curls 4 X 12-6

Today is a rest day....may do some cardio stuff.

[Donny]

Yesterday, I worked arms.

Triceps press-downs 5 X 12-5
Dips 4 X 12-6
Seated triceps extensions 4 X 12-6
EZ bar curls 5 X 12-6
Alternate db curls 4 x 12-6
Hammer curls 4 X 12-6
Wrist curls 4 X 12-6

Today is a rest day....may do some cardio stuff.

I take it Jay the Tri Pushdowns were a warm up for dips ?

[Primemuscle]

I take it Jay the Tri Pushdowns were a warm up for dips ?

Actually with this routine the first two sets of the triceps push-downs are warm-ups. Each exercise has at least one warm-up set which is usually 12 reps and then 3 or 4 work sets with obviously heavier resistance. One is supposed to rest 120 seconds between sets, which at this point is too long for me. I can barely make it 60 seconds before hitting the next set. Squats and other heavy leg exercises might be a different story since I tend to get out of breath despite breathing carefully throughout the exercise. It's a problem asthmatics and folks who have other breathing issues like me deal with. I'm used to it.

I did the dips using a Nautilus dip machine. The advantage is you can be very precise with the resistance and form. In this machine, you are sitting, so body weight does not factor in. There is no "rocking" when you do them correctly and the muscle groups worked are very specific. The gym also has a Nautilus dip and pullup machine where you kneel on a pad. The weight stack acts as a counter balance to body weight. I'll be using both machines for variety. Eventually, if I decide to go heavy, I'll be adding weight in the traditional way with a belt and plates. This is a long ways off. I am taking things slow and easy.

[Donny]

Actually with this routine the first two sets of the triceps push-downs are warm-ups. Each exercise has at least one warm-up set which is usually 12 reps and then 3 or 4 work sets with obviously heavier resistance. One is supposed to rest 120 seconds between sets, which at this point is too long for me. I can barely make it 60 seconds before hitting the next set. Squats and other heavy leg exercises might be a different story since I tend to get out of breath despite breathing carefully throughout the exercise. It's a problem asthmatics and folks who have other breathing issues like me deal with. I'm used to it.

I did the dips using a Nautilus dip machine. The advantage is you can be very precise with the resistance and form. In this machine, you are sitting, so body weight does not factor in. There is no "rocking" when you do them correctly and the muscle groups worked are very specific. The gym also has a Nautilus dip and pullup machine where you kneel on a pad. The weight stack acts as a counter balance to body weight. I'll be using both machines for variety. Eventually, if I decide to go heavy, I'll be adding weight in the traditional way with a belt and plates. This is a long ways off. I am taking things slow and easy.

sounds like you have a good plan going there.

[Donny]

Well the Christmas market is on here so I'll go for a look around later.  Not too cold outside and after dinner a bit of fresh air will do me good. Wife loves the market here.

[njflex]

legs heavy'duty

legs press warmed 2 plates per side,,,then 4/5/6/7,,12/12/10/10

squats close stance 225/275/315/365

walking lunges dbell heavier 60 lbs instead 50's x2

extensions 205/250 all 12 reps

hams
sldl 135/185/225/245
lying legs curls 140/155/165

calves
seated calf raises x4 2.5 plates /3/3.5/3.5
standing calf raise 200 on stack x2 sets 12

part of our tree...cats and little boy are getting at it..i'm a fanatic i keep rederecting ornaments..drives me nuts..lol..

[Donny]

legs heavy'duty

legs press warmed 2 plates per side,,,then 4/5/6/7,,12/12/10/10

squats close stance 225/275/315/365

walking lunges dbell heavier 60 lbs instead 50's x2

extensions 205/250 all 12 reps

hams
sldl 135/185/225/245
lying legs curls 140/155/165

calves
seated calf raises x4 2.5 plates /3/3.5/3.5
standing calf raise 200 on stack x2 sets 12

part of our tree...cats and little boy are getting at it..i'm a fanatic i keep rederecting ornaments..drives me nuts..lol..

Nice Tree... 

[njflex]

Nice Tree... 

WE GET GREAT TREES EVERY YR,,THIS ONE IS DECENT HAS A FEW BRANCHES OFF TRACK THAN USUAL...ITS STILL DECORATED AND LIT UP NICELY..

[Donny]

WE GET GREAT TREES EVERY YR,,THIS ONE IS DECENT HAS A FEW BRANCHES OFF TRACK THAN USUAL...ITS STILL DECORATED AND LIT UP NICELY..

Just go in the woods with an axe...

[Donny]

Did a Diffrent chest workout today with some Body weight stuff. Just felt like it

Incline BB press 4 sets
incline flys 4 sets
Push up Bar push ups 4 sets max Superset with Flat Flys
Triceps/chest Dips between 2 Benches 3 x max

went for a cycle for cardio.

[T-REX007]

Starting to train for a local bench press meet- fundraiser to raise some cash for some new equipment at a local high school, have until first weekend in February to get ready

The judging will be TNG, other than that it's pretty much competition rules - feet flat, head down, no arch ....

Bwt - 212

Dead presses - chest level in rack

135 x 5 singles
185 x 5 singles
225 x 5 singles
275 x 5 singles
315 x 3 singles
365 x 1
405 x 1

Floor presses -

225 x 5
250 x 5
275 x5
300 x 5
325 x 5

Flyes - 50's x 3 x 15