Author Topic: The Mature thread (Read 368415 times)

The Scott · « **Reply #6575 on:** February 14, 2015, 07:53:28 AM »

Just finished a quick session in the garage.

Two sets each of 30 down to 10 reps of the following.

DB laterals.

Palms in semi-wide grip lat pulldowns.

Machine bench press.

BB curls with a 2 inch bar with an embarrassingly light weight.

Close grip machine bench press.

Bodyweight dips on which I only got 11 reps before my elbows started hurting.

Done.

Donny · « **Reply #6576 on:** February 14, 2015, 08:02:38 AM »

Quote from: The Scott on February 14, 2015, 07:53:28 AM

Just finished a quick session in the garage.

Two sets each of 30 down to 10 reps of the following.

DB laterals.

Palms in semi-wide grip lat pulldowns.

Machine bench press.

BB curls with a 2 inch bar with an embarrassingly light weight.

Close grip machine bench press.

Bodyweight dips on which I only got 11 reps before my elbows started hurting.

Done.

Good work Scotty

i´m having a quite Day today..

njflex · « **Reply #6577 on:** February 15, 2015, 10:51:30 AM »

me and the misses celebrated 10 yr wedding anniversary 13'th feb and valentines day had a nite away at an inn with terrific resteraunt connected and nice bottle wine...food was great !!!appetizer to dessert,,,

did legs before leaving early sat lol...

leg press 5/6/7/8 plates
hack squat press 3/4/5 plates sets 10
lunges up stairs
extensions 205/250 sets 12

hams
seated curls machine 165/210
sldl 135-185-225-225

calves seated calf raises 5 sets

Donny · « **Reply #6578 on:** February 15, 2015, 01:13:33 PM »

Quote from: njflex on February 15, 2015, 10:51:30 AM

me and the misses celebrated 10 yr wedding anniversary 13'th feb and valentines day had a nite away at an inn with terrific resteraunt connected and nice bottle wine...food was great !!!appetizer to dessert,,,

did legs before leaving early sat lol...

leg press 5/6/7/8 plates
hack squat press 3/4/5 plates sets 10
lunges up stairs
extensions 205/250 sets 12

hams
seated curls machine 165/210
sldl 135-185-225-225

calves seated calf raises 5 sets

congratulations steve ...ha..like how you got the legs in there...good drills ! -))

njflex · « **Reply #6579 on:** February 16, 2015, 11:35:49 AM »

Quote from: Donny on February 15, 2015, 01:13:33 PM

congratulations steve ...ha..like how you got the legs in there...good drills ! -))

THANKS FOR ADDING THE SMILEY'S..

njflex · « **Reply #6580 on:** February 16, 2015, 07:54:26 PM »

chest

fdb 60/70/80/85
dec press x3
inc dbell 60/60/65..10/10/10
pullover db on slight incline 65/70/80
pec deck x3
dec pushups x2 x20

tris
triset pump tricep dip machine/extension seated machine /rope pushdowns x3 x10 reps per movement
finished 2 sets cable kick backs

abs

Primemuscle · « **Reply #6581 on:** February 16, 2015, 11:49:45 PM »

Brought my wife home from the hospital today. She was so excite to be coming home after being in the hospital for the better part of a week. I was able to enjoy the unseasonably warm and dry weather working in the yard this afternoon. No gym time because it is necessary for me or someone to be around all the time in case she needs something. Hopefully, I got a good workout working out in the yard today.

Life is good when you take it one day at a time. Tomorrow I am going to fix chicken and dumplings which is something all of us enjoy eating and it is pretty healthy too.

Donny · « **Reply #6582 on:** February 17, 2015, 03:04:47 AM »

Chest yesterday...

Incline Barbell press
incline Flys
Incline Cable flyes
Decline Dumbbell press

4 sets per exercise. Abs: Incline sit ups 3x20-30, Hanging leg raises 3x20-30
Cardio Running in the woods about 50 mins.

Donny · « **Reply #6583 on:** February 17, 2015, 03:06:30 AM »

Quote from: njflex on February 16, 2015, 11:35:49 AM

THANKS FOR ADDING THE SMILEY'S..

yeah .. was using my phone.. don´t know how i did that

njflex · « **Reply #6584 on:** February 17, 2015, 05:11:46 AM »

Quote from: Donny on February 17, 2015, 03:04:47 AM

Chest yesterday...

Incline Barbell press
incline Flys
Incline Cable flyes
Decline Dumbbell press

4 sets per exercise. Abs: Incline sit ups 3x20-30, Hanging leg raises 3x20-30
Cardio Running in the woods about 50 mins.

The Scott · « **Reply #6585 on:** February 17, 2015, 06:47:49 PM »

Upped the intensity today and tried something slightly different although still a variation on the theme of HIT.

Shoulders, chest and triceps.

Warmed up with 6 sets of DB laterals with from 40 down to 5 reps and then finally my one working set which was a drop set until I achieved 5 reps with the weight.

Next up, Smith Machine shoulder presses. One warm up and then one to failure.

Incline Smith Machine Bench Press. One warm up and then a super set of Pec Dec followed by the inclines on the Smith Machine both to failure.

Next up 1 set of Pec Dec to failure followed by Machine Bench presses to failure.

Dips. One set to failure which was 13 reps at bodyweight.
Tricep push downs. One Drop Set to failure at 5 reps.
Close grip machine bench press. One set to failure which came at 11 reps.

Two sets (1 warm up ) of machine sit ups.

Done. It would be nice to have a training partner when doing HIT but as I am alone I just substitute drop sets for forced reps.

Tomorrow back, biceps and stomach. I think I prefer back cand chest together and then shoulders and arms the next day but thought it would be good to give this a go. Yes, the weights are puny but then so am I now.

Train hard gentlemen and if you please, keep Prime and his wife in your thoughts and prayers. Donny? How is your wife feeling? Is the car not too bad off?

Be well, lads!

Donny · « **Reply #6586 on:** February 18, 2015, 02:47:45 AM »

Quote from: The Scott on February 17, 2015, 06:47:49 PM

Upped the intensity today and tried something slightly different although still a variation on the theme of HIT.

Shoulders, chest and triceps.

Warmed up with 6 sets of DB laterals with from 40 down to 5 reps and then finally my one working set which was a drop set until I achieved 5 reps with the weight.

Next up, Smith Machine shoulder presses. One warm up and then one to failure.

Incline Smith Machine Bench Press. One warm up and then a super set of Pec Dec followed by the inclines on the Smith Machine both to failure.

Next up 1 set of Pec Dec to failure followed by Machine Bench presses to failure.

Dips. One set to failure which was 13 reps at bodyweight.
Tricep push downs. One Drop Set to failure at 5 reps.
Close grip machine bench press. One set to failure which came at 11 reps.

Two sets (1 warm up ) of machine sit ups.

Done. It would be nice to have a training partner when doing HIT but as I am alone I just substitute drop sets for forced reps.

Tomorrow back, biceps and stomach. I think I prefer back cand chest together and then shoulders and arms the next day but thought it would be good to give this a go. Yes, the weights are puny but then so am I now.

Train hard gentlemen and if you please, keep Prime and his wife in your thoughts and prayers. Donny? How is your wife feeling? Is the car not too bad off?

Be well, lads!

everyone is OK scotty. was at a Garage yesterday and they will replace 2 Doors. Cost about 1,800 - 2,000 Euros they quoted. Well his Insurance will pay so new Doors.

Donny · « **Reply #6587 on:** February 18, 2015, 03:01:00 AM »

Did a diffrent leg workout yesterday..

BB squats 3 sets
Leg extensions Superset with DB step ups 3 sets per ex
Seated leg curls Superset with Stiff legged Deadlifts 3 Sets per ex

Standing one legged DB calf raises Superset with Toes Pointed Leg Curls 3 Sets per ex.

Was planning to do standing smith machine calf raises but was just not practical in the Gym. Too busy. Still.. standing 1 legged DB calf raises next to the leg curl machine worked too.

njflex · « **Reply #6588 on:** February 18, 2015, 06:12:38 AM »

Quote from: Donny on February 18, 2015, 03:01:00 AM

Did a diffrent leg workout yesterday..

BB squats 3 sets
Leg extensions Superset with DB step ups 3 sets per ex
Seated leg curls Superset with Stiff legged Deadlifts 3 Sets per ex

Standing one legged DB calf raises Superset with Toes Pointed Leg Curls 3 Sets per ex.

Was planning to do standing smith machine calf raises but was just not practical in the Gym. Too busy. Still.. standing 1 legged DB calf raises next to the leg curl machine worked too.

solid

Donny · « **Reply #6589 on:** February 18, 2015, 06:16:20 AM »

Quote from: njflex on February 18, 2015, 06:12:38 AM

solid

thank you Steve bro...

Donny · « **Reply #6590 on:** February 19, 2015, 04:06:20 AM »

Back Last Night..

Wide grip chins 4x max
Close grip pulldowns 4 sets
Medium Grip Barbell rows 4 sets Superset with
Barbell Pullovers 4 sets

Machine crunches and Reverse crunches 3 sets per exercise.

njflex · « **Reply #6591 on:** February 19, 2015, 10:59:07 AM »

BACK DAY

REVERSE GRIP HAMMER PULLDOWN MACHINE X3
1 ARM DB ROWS 80/90/100'S..SETS 10
LOW PULLEY ROWS X3 160/180/180
UNDERHANDED INNER GRIP PULLUPS X3 SET 10-12
WIDE BAR STANDING PULLS /STRETCH TO WAIST X3

WEIGHTED HYPERS X3 X12-15

BI'S
SEATED DB CURLS 30/35/40
BARBELL CURL BAR PREMADE BAR 70/80/90
SEATED CURL MACHINE X3'GO DOWN REP ONE HANDED THEN BOTTOM UP PORTION BOTH HANDS 'SWITCHING HANDS DOWN EACH REP DOWN'TOUGH'
CABLE LOWER ROPE CURLS MID POINT..X2

ABS

Donny · « **Reply #6592 on:** February 19, 2015, 11:07:48 AM »

Quote from: njflex on February 19, 2015, 10:59:07 AM

BACK DAY

REVERSE GRIP HAMMER PULLDOWN MACHINE X3
1 ARM DB ROWS 80/90/100'S..SETS 10
LOW PULLEY ROWS X3 160/180/180
UNDERHANDED INNER GRIP PULLUPS X3 SET 10-12
WIDE BAR STANDING PULLS /STRETCH TO WAIST X3

WEIGHTED HYPERS X3 X12-15

BI'S
SEATED DB CURLS 30/35/40
BARBELL CURL BAR PREMADE BAR 70/80/90
SEATED CURL MACHINE X3'GO DOWN REP ONE HANDED THEN BOTTOM UP PORTION BOTH HANDS 'SWITCHING HANDS DOWN EACH REP DOWN'TOUGH'
CABLE LOWER ROPE CURLS MID POINT..X2

ABS

nice steve

The Scott · « **Reply #6593 on:** February 19, 2015, 06:30:51 PM »

Shoulders/Arms -

Warm up with 5 progressively heavier sets of DB laterals and then 1 working set to failure which came at 9 reps.

Immediately go to Smith Machine shoulder press for failure at 15 reps. Rest for about 30 secs and follow with one non-pre exhaust set of presses with more weight to failure at 5 reps.

Warm up with empty bar for BB curls then jump to working set to failure at 8 reps - no cheating. Followed immediately with alternate DB curls to failure at 20 reps.

Tricep push downs warm up set followed by working set to failure at 11 reps. Followed immediately with bodyweight dips to failure at 15 reps followed immediately with close grip machine bench press negative for 4 reps.

One set to failure of DB wrist curls and then two sets of machine sit ups the second one being to failure.

That's it. I am trying to cut the rest times and increase the reps before increasing the weight. Some days I will train this way and others with drop sets to failure.

njflex · « **Reply #6594 on:** February 19, 2015, 06:32:57 PM »

Quote from: The Scott on February 19, 2015, 06:30:51 PM

Shoulders/Arms -

Warm up with 5 progressively heavier sets of DB laterals and then 1 working set to failure which came at 9 reps.

Immediately go to Smith Machine shoulder press for failure at 15 reps. Rest for about 30 secs and follow with one non-pre exhaust set of presses with more weight to failure at 5 reps.

Warm up with empty bar for BB curls then jump to working set to failure at 8 reps - no cheating. Followed immediately with alternate DB curls to failure at 20 reps.

Tricep push downs warm up set followed by working set to failure at 11 reps. Followed immediately with bodyweight dips to failure at 15 reps followed immediately with close grip machine bench press negative for 4 reps.

One set to failure of DB wrist curls and then two sets of machine sit ups the second one being to failure.

That's it. I am trying to cut the rest times and increase the reps before increasing the weight. Some days I will train this way and others with drop sets to failure.

keep it going man,,,,

Primemuscle · « **Reply #6595 on:** February 19, 2015, 08:36:49 PM »

I am home bound for the most part right now. I worked legs by doing deep squats, three sets of 25 reps last night. This followed a day of pulling weeds, trimming overgrown grass and cleaning leaves out of garden beds bending at the waist which really stretched out my hams. It is amazing what one can do for exercise in the absence of exercise equipment.

My honey actually cooked dinner last night and tonight. I am so proud of her. It is a lot of work for her to do this, but it is also what she loves. Both dinners were delicious. Next Monday, she has agreed to start dialysis to see if this will help her restore some of her lost energy, make her more alert and in general help her to feel better. The dialysis will be done at the hospital for the first three days with her staying overnight the two nights between in case anything should go wrong. If all goes well, she will be able to go to the dialysis clinic about a half mile from here for further treatments.

The Scott · « **Reply #6596 on:** February 19, 2015, 09:11:11 PM »

Quote from: njflex on February 19, 2015, 06:32:57 PM

keep it going man,,,,

Thanks, brother! You too!

The Scott · « **Reply #6597 on:** February 19, 2015, 09:12:50 PM »

Quote from: Primemuscle on February 19, 2015, 08:36:49 PM

I am home bound for the most part right now. I worked legs by doing deep squats, three sets of 25 reps last night. This followed a day of pulling weeds, trimming overgrown grass and cleaning leaves out of garden beds bending at the waist which really stretched out my hams. It is amazing what one can do for exercise in the absence of exercise equipment.

My honey actually cooked dinner last night and tonight. I am so proud of her. It is a lot of work for her to do this, but it is also what she loves. Both dinners were delicious. Next Monday, she has agreed to start dialysis to see if this will help her restore some of her lost energy, make her more alert and in general help her to feel better. The dialysis will be done at the hospital for the first three days with her staying overnight the two nights between in case anything should go wrong. If all goes well, she will be able to go to the dialysis clinic about a half mile from here for further treatments.

Then Hope has once again been freed from Pandora's Box. I am glad to hear this and want the best for the both of you.

njflex · « **Reply #6598 on:** February 20, 2015, 06:55:03 PM »

Delts
Front press x3.145_155-165.10/10/10
Side/front/rear delt trisets x3..20/25 dB..10 reps per
Cable upright with single handles x3
DBm press x2 55's

Shrug s machine 3/4/4.5/5 plates 20/15/15/15

Calves x3 ..drops 4 per 200_140 10 reps drop

Forearms
Reverse curls behind back x4
Rope rolls x3

Donny · « **Reply #6599 on:** February 21, 2015, 07:51:04 AM »

Arms...

close grip chins 3Max
incline curls 3 sets
preacher curls 3 sets

incline BB extensions 3 sets
Triceps machine 3 sets
cable kickbacks 3 sets

cardio running on the streets. When i got back 3x max leg raises of my Bench at home. actually like training abs straight after a run i feel them fatiguing quicker.