The Mature thread

[oldtimer1]

Went for a 2 mile run in the park. It was about 37 degrees and the wind was howling. I hate the cold.

I also trained chest today.

Bench press 2 x 6 then 1x1
Incline bar press 2 x 6
flat flies 2 x 10
push ups 2 x max

Sit ups on an incline 1 x 25 (haven't done these in years. Felt weak doing them.)
Hanging leg raise 1 x max
weighted crunches legs on bench 1 x 50
pulley crunches 1 x 25


I've been doing some rotator cuff stuff lately. I also have been stretching my shoulders. I think the combo has helped. My shoulder didn't scream like it usually does. Hopefully at a snails pace I will use heavier weight instead of the light weight I'm using. So many directions a shoulder can move it's no wonder they get damaged from weight lifting. If any one wants some rehab ideas consult these pictures. I picked a couple for my self to use. https://www.google.com/search?q=rotator+cuff+exercises&rlz=1C1CHFX_enUS516US516&espv=2&biw=1093&bih=499&tbm=isch&tbo=u&source=univ&sa=X&ei=lV2rVOj_C8OjNpvhgagI&sqi=2&ved=0CEUQsAQ#imgdii=_

[njflex]

chest

fdb press.60 warmed ..75/80/85/85

decline press x4 ..set 3 felt a twinge and some pain corner l/s pec under to pit area ,think i pulled bar towards mid chest area and it showed and felt ,,,i stretched and put some stuff on after shower..

inc press was ok on thses but still took it easy 60/60/65

bar pullovers premade x3 60/70/70

peck deck x3 sets 12-15

tris
pushdowns x4
seated tricep extensions machine x3
cable kick backs x3
reverse underhand grip pushdowns x2x20 finish'

abs 5 sets seated crunch machine weighted x20

[Donny]

Went for a 2 mile run in the park. It was about 37 degrees and the wind was howling. I hate the cold.

I also trained chest today.

Bench press 2 x 6 then 1x1
Incline bar press 2 x 6
flat flies 2 x 10
push ups 2 x max

Sit ups on an incline 1 x 25 (haven't done these in years. Felt weak doing them.)
Hanging leg raise 1 x max
weighted crunches legs on bench 1 x 50
pulley crunches 1 x 25


I've been doing some rotator cuff stuff lately. I also have been stretching my shoulders. I think the combo has helped. My shoulder didn't scream like it usually does. Hopefully at a snails pace I will use heavier weight instead of the light weight I'm using. So many directions a shoulder can move it's no wonder they get damaged from weight lifting. If any one wants some rehab ideas consult these pictures. I picked a couple for my self to use. https://www.google.com/search?q=rotator+cuff+exercises&rlz=1C1CHFX_enUS516US516&espv=2&biw=1093&bih=499&tbm=isch&tbo=u&source=univ&sa=X&ei=lV2rVOj_C8OjNpvhgagI&sqi=2&ved=0CEUQsAQ#imgdii=_

Good information Rich.. you got your finger on the pulse

[Donny]

mean while Back at the Ranch, i will stay with POF for my leg workout later. Most people do POF without realizing it. Improvised a bit as sissy squats kill my knees so i will do Leg extensions leaning back for a stretch. Will also work the Contracted position..

Midrange : Squats,seated leg press
stretch: leg extensions leaning back, Gironda power extensions
contracted: top of leg extension.

Hammies:
Midrange:middle to top of stiff legged deadlift
Stretch: bottom portion of stiff legged Deadlift
Contracted:Top of leg curl..feet flexed towards shins

Calfes i will do standing calf raises. to really do pof on calfes you should do say donkey calf raises(stretch), standing calf raises(contracted),Mid-Range,toes pointed leg curls.

sets 3-4 per exercise wait and see how much time i have later

[njflex]

mean while Back at the Ranch, i will stay with POF for my leg workout later. Most people do POF without realizing it. Improvised a bit as sissy squats kill my knees so i will do Leg extensions leaning back for a stretch. Will also work the Contracted position..

Midrange : Squats,seated leg press
stretch: leg extensions leaning back, Gironda power extensions
contracted: top of leg extension.

Hammies:
Midrange:middle to top of stiff legged deadlift
Stretch: bottom portion of stiff legged Deadlift
Contracted:Top of leg curl..feet flexed towards shins

Calfes i will do standing calf raises. to really do pof on calfes you should do say donkey calf raises(stretch), standing calf raises(contracted),Mid-Range,toes pointed leg curls.

sets 3-4 per exercise wait and see how much time i have later

I do sometimes leg curls 21's like bi's upper/mid/lower..kills the hams..

[Donny]

I do sometimes leg curls 21's like bi's upper/mid/lower..kills the hams..

I have done partial reps but...GREAT TIP Steve...

[oldtimer1]

Trained back.

Revolving handles pullups 2 x max
V grip seated low pulley rows 2 x 12
dumbbell rows off bench 2 x 10
regular lat pulldowns 2 x 10
dumbbell pullover 1 x 12 (I haven't done them in years. Using them for lats but also to get a stretch in my tight shoulders)

deadlifts 2 x 4  (Stayed light. Didn't go over 315lbs)
Weighted back extensions 2 x 15 (held a 25lbs plate behind my head)

weighted crunches 1 x 50

The picture shows the exact revolving handles I used for pullups. Easy on the shoulders and I find it harder than straight bar pull ups.

[njflex]

Trained back.

Revolving handles pullups 2 x max
V grip seated low pulley rows 2 x 12
dumbbell rows off bench 2 x 10
regular lat pulldowns 2 x 10
dumbbell pullover 1 x 12 (I haven't done them in years. Using them for lats but also to get a stretch in my tight shoulders)

deadlifts 2 x 4  (Stayed light. Didn't go over 315lbs)
Weighted back extensions 2 x 15 (held a 25lbs plate behind my head)

weighted crunches 1 x 50

The picture shows the exact revolving handles I used for pullups. Easy on the shoulders and I find it harder than straight bar pull ups.

that's cool like a gymnast,,,

[Primemuscle]

Today is my wife's birthday. I am hoping to take her to the movies this afternoon. Tonight I will fix her dinner. No gym today.

[njflex]

Today is my wife's birthday. I am hoping to take her to the movies this afternoon. Tonight I will fix her dinner. No gym today.

[oldtimer1]

Today is my wife's birthday. I am hoping to take her to the movies this afternoon. Tonight I will fix her dinner. No gym today.

Tell her some guy on your bodybuilding internet board from New Jersey said Happy Birthday!

[Donny]

Today is my wife's birthday. I am hoping to take her to the movies this afternoon. Tonight I will fix her dinner. No gym today.

love you both

[oldtimer1]

Trained back today. Double session and I finished with some cardio.

All laps were at a fast walk 3.8 MPH.

First lap 440 yards/quarter mile was at 0% incline grade. Every lap I increased the grade 1% grade for every lap. I went up 1% each lap until I got to 12% grade incline. The final lap I bought it down to 0% incline grade as a reward lap. That final lap felt effortless after all those incline laps.

[Primemuscle]

Tell her some guy on your bodybuilding internet board from New Jersey said Happy Birthday!

I'll do that tomorrow. She went to bed at 9:00 p.m. I think all the phone calls from friends and family exhausted her.

She asked for a rain check on the movies and lunch out. I fixed chicken Marsala with saffron rice and fresh broccoli for dinner. Our daughter bought her and me a small, two-person chocolate cake. She put a candle in it and we all sang happy birthday to her. She had a good day.

[Donny]

Back POF..

Midrange: Front Chins
Stretch: Barbell pullovers(bottom position)
Contracted: Undergrip pulldowns
Contracted/stretch:Wide Grip BB rows

stretch/midrange: close grip upright rows
Contracted: DB shrugs upper contracted position with pause.

Abs: hanging leg raises .. cardio I will use the Crosser. I think 30 mins

[njflex]

Back POF..

Midrange: Front Chins
Stretch: Barbell pullovers(bottom position)
Contracted: Undergrip pulldowns
Contracted/stretch:Wide Grip BB rows

stretch/midrange: close grip upright rows
Contracted: DB shrugs upper contracted position with pause.

Abs: hanging leg raises .. cardio I will use the Crosser. I think 30 mins

NICE,,,I HAVE BACK TONITE,,,

[Donny]

NICE,,,I HAVE BACK TONITE,,,

maybe i´m thinking too much but when i train i want maximum benefit or as you Americanos say...Bang for my bucks. The pullovers i love.

[njflex]

maybe i´m thinking too much but when i train i want maximum benefit or as you Americanos say...Bang for my bucks. The pullovers i love.

..
PULLOVERS/PEC DECK/DECLINES,,LAST 2-3 MONTHS WITHOUT FAIL..CHEST WORKOUTS ARE MORE EXCITING AGAIN..

[Donny]

..
PULLOVERS/PEC DECK/DECLINES,,LAST 2-3 MONTHS WITHOUT FAIL..CHEST WORKOUTS ARE MORE EXCITING AGAIN..

stretch position i find important, my tris i feel too after BB pullovers. I alternate bent arm pullovers with straight arm old school style. Shoulder is OK as long as i use a moderate weight. Pullovers for me are more lats than chest although chest is stretched and contracted to a degree. If going for chest i would do it with a Dumbbell Arnold Style lowering hips. I like lying flat on a bench really dragging the Bar over with lats.  More effective than straight arm pulldowns..i like to really stretch in the lower position which i can´t feel with straight arm cable pulldowns..just me.

[oldtimer1]

Day off from lifting. Decided to run in the park. It was 24 degrees F. So much ice on the trail that I only did one mile and quit. Figured I was tempting fate with a slip on the ice or frost bite. I wish they made a machine I could run indoors so I could avoid this weather.

[Primemuscle]

..
PULLOVERS/PEC DECK/DECLINES,,LAST 2-3 MONTHS WITHOUT FAIL..CHEST WORKOUTS ARE MORE EXCITING AGAIN..

Have you tried pullovers on the Nautilus? The movement is the same as it would be if you were lying on a flat bench except you are seated. This of course means that gravity isn't much of a factor, but it is really easy to maintain good from with a fair amount of resistance. What's your feeling about this?

[Primemuscle]

Day off from lifting. Decided to run in the park. It was 24 degrees F. So much ice on the trail that I only did one mile and quit. Figured I was tempting fate with a slip on the ice or frost bite. I wish they made a machine I could run indoors so I could avoid this weather.

You are a wild and crazy man! Be careful that you don't freeze your lungs. Ever heard of a treadmill? There may not be the same nature quality scenery, but you'll surely find something or someone to keep your eyes busy at the gym while you do some laps on it. It's a heck of a lot safer than running on ice or in freezing weather.

[njflex]

Have you tried pullovers on the Nautilus? The movement is the same as it would be if you were lying on a flat bench except you are seated. This of course means that gravity isn't much of a factor, but it is really easy to maintain good from with a fair amount of resistance. What's your feeling about this?

I LOVED THAT MACHINE...WE DO NOT HAVE ONE AT MY GYM...

[Primemuscle]

-Wife is still sleeping. She went to bed at 9:00 p.m. It is now almost 11:00 a.m. She has an appointment with the nephrologist next Wednesday. It has been a year since she was in the hospital with kidney failure. Her kidney function is beyond bad right now (10%). The big question we are all struggling with is whether she will agree to going back on dialysis. She has made it pretty clear she doesn't want to do this again. It's hard to know if she will hold to this decision when faced with it.  

[njflex]

-Wife is still sleeping. She went to bed at 9:00 p.m. It is now almost 11:00 a.m. She has an appointment with the nephrologist next Wednesday. It has been a year since she was in the hospital with kidney failure. Her kidney function is beyond bad right now (10%). The big question we are all struggling with is whether she will agree to going back on dialysis. She has made it pretty clear she doesn't want to do this again. It's hard to know if she will hold to this decision when faced with it.  

HOPE ALL IS WELL FOR 2015 ,,,BE STRONG/STAY STRONG...