The Mature thread

[Donny]

Stiff Deads or Romanian Deads the diffrence to me is just minimal and really not worth bothering about but rather how deep or how low you go. slightly bent knees butt back i see mostly in the Gym. I do it with slightly unlocked knees and to about the shin area and not bending over too far so my back is in a weak position. Hammies get a great workout and stretch more important to me than contracted with leg curls.

[njflex]

Stiff Deads or Romanian Deads the diffrence to me is just minimal and really not worth bothering about but rather how deep or how low you go. slightly bent knees butt back i see mostly in the Gym. I do it with slightly unlocked knees and to about the shin area and not bending over too far so my back is in a weak position. Hammies get a great workout and stretch more important to me than contracted with leg curls.

exactly ..the 'form' so to speak is imagining a bird or ostrich bending down for a worm

[Donny]

exactly ..the 'form' so to speak is imagining a bird or ostrich bending down for a worm

never heard that description before but i suppose it is apt. As you rightly pointed out Hyperextensions done correctly are a great Hammie exercise too.  Canīt tell you how often i have had to speak to people doing this exercise either too quickly or hyperextending at the end position(upper)... made worse by the uncontrolled speed. These exercises need to be done slowly. Still... stiff Deads build Hammies better in my opinion over a full movement, stretch, contracted, midrange...

[njflex]

never heard that description before but i suppose it is apt. As you rightly pointed out Hyperextensions done correctly are a great Hammie exercise too.  Canīt tell you how often i have had to speak to people doing this exercise either too quickly or hyperextending at the end position(upper)... made worse by the uncontrolled speed. These exercises need to be done slowly. Still... stiff Deads build Hammies better in my opinion over a full movement, stretch, contracted, midrange...

ABSOLUTLEY IF I DO LEG CULRS AND SEATED LEG CURLS MILD SORENESS...STIFF LEGGED I'M COOKED FOR DAY OR 2...I'M IN PAIN RIGHT AS WE SPEAK  .. ... ...

[Donny]

ABSOLUTLEY IF I DO LEG CULRS AND SEATED LEG CURLS MILD SORENESS...STIFF LEGGED I'M COOKED FOR DAY OR 2...I'M IN PAIN RIGHT AS WE SPEAK  .. ... ...

I feel it too... great exercise.

[oldtimer1]

Stiff leg deads are one of the best exercises, I agree. I do them on a block with a barbell with straps. I don't use the flat back version. I do round my back slightly and let the bar touch the top of my feet. After doing them my hamstrings and butt are hurting. Like Donny I don't lock my knees completely but very slightly unlocked. I never go heavy and use between 185lbs and 225lbs. I like the way they stretch out the hams. Great for athletic transfer and yes, injury prevention. I might try the dumbbell version soon. I never tried it for this exercise. The greatest combination I found for myself for lower back strength and health is using the combination of stiff leg deads and weighted back extensions.

Today was delts and arms. No warm up listed.

Dumbbell press 2 x 10
Dumbbell laterals 2 x 10
D handle pulley laterals 1x10
Rear delt laterals 2 x 10
barbell shrugs 2 x 10

EZ bar curls 2 x 10
straight bar pulley curls 2 x 10
dumbbell concentration curls 2 x 12 (seated version)

Traditional tricep pushdowns 2 x 10
EZ bar tricep extensions lying on bench 2 x 8 ( I let my head slightly hang off the end of the bench letting my arms really bend)
D handle reverse grip tricep pulley extension 2 x 12

forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

weighted crunches with feet on bench 1 x 55
pulley crunches 2 x 30

Ivanko gripper 2x 20

[njflex]

chest

fdb 60 /75/80/85..12/12/10/8
decline x3
inc db 60/65/65
pullovers db 60/75/80
pec machine flyes x3

tris
superset machine dips with over head rope extensions x3
reverse grip pushdowns x3
pushdowns x2x20

abs

[Donny]

Stiff leg deads are one of the best exercises, I agree. I do them on a block with a barbell with straps. I don't use the flat back version. I do round my back slightly and let the bar touch the top of my feet. After doing them my hamstrings and butt are hurting. Like Donny I don't lock my knees completely but very slightly unlocked. I never go heavy and use between 185lbs and 225lbs. I like the way they stretch out the hams. Great for athletic transfer and yes, injury prevention. I might try the dumbbell version soon. I never tried it for this exercise. The greatest combination I found for myself for lower back strength and health is using the combination of stiff leg deads and weighted back extensions.

Today was delts and arms. No warm up listed.

Dumbbell press 2 x 10
Dumbbell laterals 2 x 10
D handle pulley laterals 1x10
Rear delt laterals 2 x 10
barbell shrugs 2 x 10

EZ bar curls 2 x 10
straight bar pulley curls 2 x 10
dumbbell concentration curls 2 x 12 (seated version)

Traditional tricep pushdowns 2 x 10
EZ bar tricep extensions lying on bench 2 x 8 ( I let my head slightly hang off the end of the bench letting my arms really bend)
D handle reverse grip tricep pulley extension 2 x 12

forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15

weighted crunches with feet on bench 1 x 55
pulley crunches 2 x 30

Ivanko gripper 2x 20

The Dumbbell version i like too. more freedom to find the best position for your body.. not finding an easy position but where your body is best suited. I know you like Dumbbell squats too, great exercise and as Grape Ape mentioned in another thread Goblet squats. Steve likes Dumbbell Stiff deads.

[Donny]

wish everyone on here a Great New Year and have a good Night Tonight.. what ever your time zones..

[njflex]

wish everyone on here a Great New Year and have a good Night Tonight.. what ever your time zones..

u too and whole 'mature group'

back attack
lots of rows...
classic bent over rows....135/245 nothing less than 10...
front pulldowns used the low row bar with clos ehandles...hits upper mid back..160/180/180
under handed grip low row machine chest to pad 'weight stack version'175/190/210
reverse grip hammer pulldown x3 2 plates per side added some 10's on other 2 sets
finished 2 sets of 10 ..dumbbell rows off the rack 80/90

weighted hypers x3

bis
seated cable curls 'did them on low row area,feet propped like rows ,,gets good pump x4
seated curl with pad 'scott curl'machine version x3
standing single arm cable curls ,back against post 'no cheat'lol...x3

abs

[Donny]

u too and whole 'mature group'

back attack
lots of rows...
classic bent over rows....135/245 nothing less than 10...
front pulldowns used the low row bar with clos ehandles...hits upper mid back..160/180/180
under handed grip low row machine chest to pad 'weight stack version'175/190/210
reverse grip hammer pulldown x3 2 plates per side added some 10's on other 2 sets
finished 2 sets of 10 ..dumbbell rows off the rack 80/90

weighted hypers x3

bis
seated cable curls 'did them on low row area,feet propped like rows ,,gets good pump x4
seated curl with pad 'scott curl'machine version x3
standing single arm cable curls ,back against post 'no cheat'lol...x3

abs

I did Back today as well.

Front pulldowns 4 sets
close grip pulldowns 4 sets
BB rows 4 sets
pullovers with ez bar 3 set
one arm cable rows 4 sets using higher reps on these.

went for a run outside for cardio about 50 mins or so.

[oldtimer1]

Happy New Year to all my Mature thread friends.  Hope this year brings successful training and no injuries.

[njflex]

delt day 2015....

sholder press machine 'stack version'inner grip x4

donny tri sets
laterals
fr raises
rear raise..x3 20/25/25 dbells..crazy pump...

cable close uprights x4

finish behind back cable raises x3'i use no handle s just cable end

shrugs 225-315
reverse shrug x3 3/3.5/4 plates

forarms
weighted rope rolls x3
wrist curls cable reverse x3
single grip wrist curls x3

calves standing calf raises x6

[Donny]

delt day 2015....

sholder press machine 'stack version'inner grip x4

donny tri sets
laterals
fr raises
rear raise..x3 20/25/25 dbells..crazy pump...

cable close uprights x4

finish behind back cable raises x3'i use no handle s just cable end

shrugs 225-315
reverse shrug x3 3/3.5/4 plates

forarms
weighted rope rolls x3
wrist curls cable reverse x3
single grip wrist curls x3

calves standing calf raises x6

Behind the back cable raises sound interesting. good tip.

i did a simple arm workout yesterday.

Barbell curls 3 sets
lying Dumbbell curls 3 sets (great ex no cheating)
Cable concentration curls 3 sets

seated tri extension machine 3 sets
incline ez bar extensions 3 sets
reverse grip pressdowns 3 sets

went more for a pumping workout hitting each exercise with 10-15 reps and fairly fast workout.

Machine Ab Crunches 3x 20 and Seated calf raises 5 sets.

i inclined a flat bench slightly for the lying Dumbbel curls but worked good.

[Donny]

Dave Draper doing lying curls. Due to the fact i could not adjust the height of the flat bench then you have to use step boards or some way to raise it to get a full stretch in the movement in the lower position. i think the first time i saw this was a picture of Reg Park doing it.

[T-REX007]

Dave Draper - the Blond Bomber !

Man is still legend in my book, those curls you were doing are classic, can you imagine some of the crap he and the Oak must have seen and done back in the day- ?

[Donny]

Dave Draper - the Blond Bomber !

Man is still legend in my book, those curls you were doing are classic, can you imagine some of the crap he and the Oak must have seen and done back in the day- ?

Great Old School Bodybuilder..

[njflex]

Legs
Squats heavy .warmed.225/275/313/365/405.12/10/10/10/6
Leg press 5 plates/6/7
Walking lungesx2
Extensions205/235/240 sets 12

Hams
Lying leg curls 140_170
Stiff legged 185/205/225

Calves seated calf raise x7

[Donny]

Legs
Squats heavy .warmed.225/275/313/365/405.12/10/10/10/6
Leg press 5 plates/6/7
Walking lungesx2
Extensions205/235/240 sets 12

Hams
Lying leg curls 140_170
Stiff legged 185/205/225

Calves seated calf raise x7

Nice work... I went for a run through the woods today. amazing how many people i met wearing nice new kit. New years resolutions i think. The Gym is always full too in January but not many carry it on.. still Gyms also live of members even if they donīt train. Sad but true. come March or so people also try and get out of their contract with Doctors letters... suppose i canīt blame them though.

[T-REX007]

 Donny,

Lifting some decent weight there on squats bro !

[Donny]

Donny,

Lifting some decent weight there on squats bro !

you mean Steve...his post ..yes he loves training legs ..Quadzilla 

[njflex]

you mean Steve...his post ..yes he loves training legs ..Quadzilla 

....

[Donny]

Later tonight i will do chest concentrating on my upper area. I think i will do a POF workout for my upper portion. Getting a stretch,Midrange,contraction.

Midrange: Incline Barbell press
Stretch(lower position) Incline Flyes
Contraction: Incline cable flyes squeezing upper position hard maybe crossing hands.
Midrange: Decline Barbell press

Sets 3-4 per exercise.
Calfes 5 sets, Abs, Crunches superset with lying leg raises 3 sets

[njflex]

Later tonight i will do chest concentrating on my upper area. I think i will do a POF workout for my upper portion. Getting a stretch,Midrange,contraction.

Midrange: Incline Barbell press
Stretch(lower position) Incline Flyes
Contraction: Incline cable flyes squeezing upper position hard maybe crossing hands.
Midrange: Decline Barbell press

Sets 3-4 per exercise.
Calfes 5 sets, Abs, Crunches superset with lying leg raises 3 sets

guillotine press ,I think you said you do not like them..i agree it feels good but off a tad and shoulders hurt,,

[Donny]

guillotine press ,I think you said you do not like them..i agree it feels good but off a tad and shoulders hurt,,

yes they really irritate my shoulders. After my shoulder problem i am happy to do Incline press and Flyes... still they work for others.