Author Topic: The Mature thread  (Read 368341 times)

oldtimer1

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Re: The Mature thread
« Reply #6600 on: February 22, 2015, 01:20:17 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.



I'm glad she is going to give dialysis a chance. I bet a couple of consistent weeks of it she will feel better.

njflex

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Re: The Mature thread
« Reply #6601 on: February 22, 2015, 04:25:43 PM »
leg blast..

started extensions quite heavy to warm up...175/205/235/250/265...20/15/12/12/12
squats 225/275/315/365/405,,12/12/10/8/6
leg press 5/6/7 plates 10 through
walking fllor lunges 80 lb back x2

hams
sldl 135/185/225/225
lying leg curls 140/150/150

calves
standing calf raise x3
seated calf raise x3

chaos

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Re: The Mature thread
« Reply #6602 on: February 22, 2015, 08:07:52 PM »
leg blast..

started extensions quite heavy to warm up...175/205/235/250/265...20/15/12/12/12
squats 225/275/315/365/405,,12/12/10/8/6
leg press 5/6/7 plates 10 through
walking fllor lunges 80 lb back x2

hams
sldl 135/185/225/225
lying leg curls 140/150/150

calves
standing calf raise x3
seated calf raise x3

Always impressed with your leg strength.
Liar!!!!Filt!!!!

Donny

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Re: The Mature thread
« Reply #6603 on: February 23, 2015, 04:37:22 AM »
at Home Today and full of the Flu.. :( will just go for a walk later for fresh air. Just watched this old classic Charles Bronson Film in Bed... ;D

njflex

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Re: The Mature thread
« Reply #6604 on: February 23, 2015, 05:20:06 AM »
Always impressed with your leg strength.
THANKS CHAOS...I THINK THERES DEF CORRELATION WITH BACK/LEGS..MY BACK IS STRONG ESP ROWING EXERCISING AND NEVER TIRES OUT LIKE MY LEGS...

Primemuscle

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Re: The Mature thread
« Reply #6605 on: February 23, 2015, 05:10:10 PM »
I'm glad she is going to give dialysis a chance. I bet a couple of consistent weeks of it she will feel better.

I certainly hope this is what happens. My wife has been in much better spirits since she agreed to try dialysis. I've been at the hospital most of the day with her. I'm home now and calling every 15 minutes to see if she's back in her room so I can find out how dialysis went.

When I came home, my son-in-law was installing the Insinkerator instant hot replacement equipment. I was excited to have someone else do this. I hate plumping and tight spaces. I bought it over a week ago and it has been sitting next to my desk annoying me to install it. It seems to work fine. He did a great job. Yeah for a cup of hot tea whenever you want it around here.

I feel bad for all you East Coast folks. The weather here has been amazing. Sunny again today and mild. We are supposed to get cooling and rain by Thursday for a couple of days and then it is back to sunny again. No snow. It's not so great for skiers up on Mt. Hood though.

njflex

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Re: The Mature thread
« Reply #6606 on: February 23, 2015, 07:39:49 PM »
chest

fdb press 60/75/80/85/85
decline x4
inc db 60-70'sx3
pecdeck x2
lower cable flyes x2

tri's
superset x3 rope extensions overhead and close grip press

tricep dip machine superset reverse grip pushdowsx3

kick backs finish x3 20-30 dumbells

abs

oldtimer1

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Re: The Mature thread
« Reply #6607 on: February 23, 2015, 08:04:31 PM »
I realized my body weight has been creeping up so I stopped lifting for awhile concentrating on cardio. I did 8 x one lap (440 Yards) intervals on a treadmill. The walk rest part was a half a lap (220 yards).

First quarter mile: 7:30 mile pace
2. 7:30 mile pace
3.7:30 mile pace
4. 7:30 mile pace
5. 7:14 mile pace
6. 7:14 mile pace
7. 6:59 mile pace
8. 6:36 mile pace

When I hit my goal of 8 x single laps under 7:00 minute pace I'll start running outside for some miles if the damn snow and ice recede.

Donny, I hope you recover quickly from your virus.  Rest up and forget about exercise and get well.




Donny

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Re: The Mature thread
« Reply #6608 on: February 24, 2015, 07:10:09 AM »
I realized my body weight has been creeping up so I stopped lifting for awhile concentrating on cardio. I did 8 x one lap (440 Yards) intervals on a treadmill. The walk rest part was a half a lap (220 yards).

First quarter mile: 7:30 mile pace
2. 7:30 mile pace
3.7:30 mile pace
4. 7:30 mile pace
5. 7:14 mile pace
6. 7:14 mile pace
7. 6:59 mile pace
8. 6:36 mile pace

When I hit my goal of 8 x single laps under 7:00 minute pace I'll start running outside for some miles if the damn snow and ice recede.

Donny, I hope you recover quickly from your virus.  Rest up and forget about exercise and get well.




thanks. Taking it easy for a couple of days.

Primemuscle

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Re: The Mature thread
« Reply #6609 on: February 24, 2015, 11:42:33 AM »
Still exercising at home. Last night I did three sets of 25 squats and then three sets of 25 toe touches. It isn't much, but it is better than just sitting around vegetating.

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Re: The Mature thread
« Reply #6610 on: February 24, 2015, 12:16:50 PM »
Still exercising at home. Last night I did three sets of 25 squats and then three sets of 25 toe touches. It isn't much, but it is better than just sitting around vegetating.
TRUE...I LIKE MY BASEMENT SETUP IN A PINCH ,,,I CAN GET A GREAT EXTRA DAY OR PUMP DAY EASY...

oldtimer1

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Re: The Mature thread
« Reply #6611 on: February 24, 2015, 02:13:34 PM »
Prime,Get yourself some dipping bars and a chin bar. The dipping bars cost $88 from ultimate body press and the chin bar about $54. http://www.ultimatebodypress.com/

At home you could then do something like this.

1. Lunge jumps 1 x 10 (one leg in front of the other and explode for height)
2. body weight squats 1 x max. (If you can get over 100 doing a smooth control movement hold on to something for balance and do one leg squats.)
3. pull ups1 x max
4.push ups 1 x max (alternate regular and feet elevated that gets more shoulder)
5. lat body weight rows ( use that dipping thing and face the ceiling. Put the back of feet on a chair so you are more parallel in relation to the floor.)
6. I would say a hand stand press up against a wall but they are brutally hard especially rubbing against a wall. Maybe a pair of fixed dumbbells and rep out with shoulder presses even if you just got a pair of 25lbs. Just go all the way down repping out.
7. reverse grip pull ups for bicep 1 x max
8. sit ups on the floor (these kick ass) 1 x max
9. single leg calf raises on a step. 1 x max

Repeat the sequence if you can. Truth be told once is enough. Feel free to add and subtract exercises. Like burpees for lunge jumps. Just explode up instead of standing up when you do the burpee. Maybe throw in conditioner exercises like mountain climbers. The above hits everything. Strength, power and conditioning. Maybe end with some gentle stretches. When we get older we don't even realize how stiff we gotten.

Doing stuff like this keeps you lean, hard and in shape. Real fighting shape. Anyway those are my thoughts on training at home with nearly no equipment. TRX is another route to go too.

Primemuscle

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Re: The Mature thread
« Reply #6612 on: February 24, 2015, 06:29:58 PM »
Prime,Get yourself some dipping bars and a chin bar. The dipping bars cost $88 from ultimate body press and the chin bar about $54. http://www.ultimatebodypress.com/

At home you could then do something like this.

1. Lunge jumps 1 x 10 (one leg in front of the other and explode for height)
2. body weight squats 1 x max. (If you can get over 100 doing a smooth control movement hold on to something for balance and do one leg squats.)
3. pull ups1 x max
4.push ups 1 x max (alternate regular and feet elevated that gets more shoulder)
5. lat body weight rows ( use that dipping thing and face the ceiling. Put the back of feet on a chair so you are more parallel in relation to the floor.)
6. I would say a hand stand press up against a wall but they are brutally hard especially rubbing against a wall. Maybe a pair of fixed dumbbells and rep out with shoulder presses even if you just got a pair of 25lbs. Just go all the way down repping out.
7. reverse grip pull ups for bicep 1 x max
8. sit ups on the floor (these kick ass) 1 x max
9. single leg calf raises on a step. 1 x max

Repeat the sequence if you can. Truth be told once is enough. Feel free to add and subtract exercises. Like burpees for lunge jumps. Just explode up instead of standing up when you do the burpee. Maybe throw in conditioner exercises like mountain climbers. The above hits everything. Strength, power and conditioning. Maybe end with some gentle stretches. When we get older we don't even realize how stiff we gotten.

Doing stuff like this keeps you lean, hard and in shape. Real fighting shape. Anyway those are my thoughts on training at home with nearly no equipment. TRX is another route to go too.


Thank you. This is great advice.

For some obvious reasons, I am simply not getting to the gym like I wish I could. I spent most of the day at the hospital with my wife today. When I finally left, I just didn't have the inclination or the energy to hit the gym. When she's home, I am home with her in case she needs something. Working out at home is often the only option left in any given day.

The above being said, I love going to the gym. I love the routine of it and the fact that there are no distractions. It's selfish, but it is time I can spend on myself without worrying about anything else. It is an escape from the routine of daily life even though working out at the gym is also a routine.

I want to be like Earl. Earl is a fellow who has worked out his whole life. He is ten years older then I am. Earl can no longer drive because he has Parkinson's. He still hits the gym several times a week thanks to his wife and son who drive him there. He's no Steve Reeves, but he looks to be in fine shape for an 80 year old man. Whenever I see Earl at the gym, he inspires me. There is nothing at home that provides that level of inspiration.

The Scott

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Re: The Mature thread
« Reply #6613 on: February 24, 2015, 08:10:16 PM »
It is fantastic to read both the routines and the care and wisdom that goes into not only those posts but also the ones directed toward the lives of those here we call friends.


Today was pretty good for me.  Back was a warm up followed by 15 reps on palms in pull ups (failure).  Next up DB pull overs to failure 15 reps followed by another set of palms in pull ups to failure at 5 pathetic reps! 

Smith Machine bent over rows.  First set was a warm up at 15 smooth reps. The working set was with a little more weight to failure at 6 reps but prior to it I did another set of DB  pullovers to failure at 10 reps. 

Next a single set to failure of lat pull downs and then two sets of DB shrugs both to failure at 12 and 8 reps respectively followed by a set of stiff leg dead lifts on the Smith Machine.

Chest started with Machine flyes to failure followed immediately by incline Smith Machine bench press.  I set the angle on the bench to 30 degrees instead of 45 and felt so much better with very little shoulder pain!  I then did a heaver set sans the pre-exhaustion set and failed at 8 reps.  Rest and a final 4 reps with more weight done I rest/pause fashion.

Back to the flye machine and I failed at 6 reps and then immediately did a single set of machine bench presses to failure at 10 reps. 

Three sets of machine sit ups (one warm up and two working sets - Hey!  I am FLUFFY around the middle).

Done. 

Keep up the excellent work, gentlemen.  Believe me when I say it is truth that you are all inspirational to  me.

Donny

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Re: The Mature thread
« Reply #6614 on: February 25, 2015, 03:16:47 AM »
It is fantastic to read both the routines and the care and wisdom that goes into not only those posts but also the ones directed toward the lives of those here we call friends.


Today was pretty good for me.  Back was a warm up followed by 15 reps on palms in pull ups (failure).  Next up DB pull overs to failure 15 reps followed by another set of palms in pull ups to failure at 5 pathetic reps! 

Smith Machine bent over rows.  First set was a warm up at 15 smooth reps. The working set was with a little more weight to failure at 6 reps but prior to it I did another set of DB  pullovers to failure at 10 reps. 

Next a single set to failure of lat pull downs and then two sets of DB shrugs both to failure at 12 and 8 reps respectively followed by a set of stiff leg dead lifts on the Smith Machine.

Chest started with Machine flyes to failure followed immediately by incline Smith Machine bench press.  I set the angle on the bench to 30 degrees instead of 45 and felt so much better with very little shoulder pain!  I then did a heaver set sans the pre-exhaustion set and failed at 8 reps.  Rest and a final 4 reps with more weight done I rest/pause fashion.

Back to the flye machine and I failed at 6 reps and then immediately did a single set of machine bench presses to failure at 10 reps. 

Three sets of machine sit ups (one warm up and two working sets - Hey!  I am FLUFFY around the middle).

Done. 

Keep up the excellent work, gentlemen.  Believe me when I say it is truth that you are all inspirational to  me.
some great posts Guys. Today is sunny and a fresh wind blowing. I will go for a long walk later feeling a bit better.

oldtimer1

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Re: The Mature thread
« Reply #6615 on: February 25, 2015, 05:53:48 AM »
Just an observation that really isn't a revelation to any one who has some training time. All the cardio I have been doing has made my thighs really thin. I think I'm eating up muscle.  Time to get back to the squat racks.

Donny

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Re: The Mature thread
« Reply #6616 on: February 25, 2015, 06:53:16 AM »
Just an observation that really isn't a revelation to any one who has some training time. All the cardio I have been doing has made my thighs really thin. I think I'm eating up muscle.  Time to get back to the squat racks.
yeah.. gotta keep up the squats .. and eat enough.

njflex

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Re: The Mature thread
« Reply #6617 on: February 25, 2015, 07:18:11 AM »
yeah.. gotta keep up the squats .. and eat enough.
X2,,,

Donny

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Re: The Mature thread
« Reply #6618 on: February 25, 2015, 07:20:07 AM »
X2,,,
... and join Steve for a Quadzilla session.. double your quad size instantly ;D feel much better today will hit the weights tomorrow.

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Re: The Mature thread
« Reply #6619 on: February 25, 2015, 07:21:02 AM »
... and join Steve for a Quadzilla session.. double your quad size instantly ;D feel much better today will hit the weights tomorrow.
;D,,, 8),,,

Primemuscle

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Re: The Mature thread
« Reply #6620 on: February 25, 2015, 06:37:09 PM »
I had the most amazing hamburger for lunch today. It was cooked rare, just like I like it. The stack was the hamburger patty, cheese, tomato, a deep fried onion ring, some pickles and loads of barbecue sauce. I had to cut it into quarters to eat it since, surprisingly, my mouth is not big enough to bite into such an enormous mound of goodness.

Lunch was at 3:00 p.m. since I'd spent most of the morning and early afternoon at the hospital with my wife. I'm going to eat a late and very lite supper tonight to make up for all those lunchtime calories. I've gained back about 6 lbs. of weight in the last couple of weeks. It's time for me to start watching what I eat and exercising more.

njflex

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Re: The Mature thread
« Reply #6621 on: February 25, 2015, 08:10:19 PM »
back

3 sets wide grip chins and 2 inner grip
tbar row chest to pad 2 plates/2 and change/2 plates and 25
cable single handle rows x3
wide bar lower rows cable x3
standing rope pulls to waist x3

weighted hypers x3

bi's
straight bar curls x3..65/85/95
inc db curls 30/35/35
close grip curls premade bar 70 x3 bottom position to midpoint
2 sets hammer curls across instead usual up/down hammer

abs

Donny

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Re: The Mature thread
« Reply #6622 on: February 26, 2015, 07:29:48 AM »
Today i started a weight workout again. I did shoulders at home.

I warmed up with jumping rope and did some push ups with feet raised.

Did a tri-set with DBs
front raises, side raises,rear delt raises 4 sets each ex
Seated DB press using back rest with a Hammer grip 4 sets
DB upright rows 4 sets

Lying knee-ins on floor 2x30-50. gives me a similar effect to rev crunches. rolling knees towards chest.

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Re: The Mature thread
« Reply #6623 on: February 26, 2015, 08:31:17 PM »
delts

fr press x4
side lateral drops x3 30/25/15...sick pump
premade bar uprights with curl bar 70.80.90
rear seated delt raise x4 25/25/30/30
cable behind back raise x2

shrugs 225-295 x3
rear 275/275

forarms
reverse wrist curls 'bar behind back'
reverse grip curls
cable overhand wrist curl

calves
standing calf raise 140x12/160x15  200 x15,220x15,220x15

Donny

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Re: The Mature thread
« Reply #6624 on: February 28, 2015, 05:24:37 AM »
Arms + calfs

close grip chin ups 3xmax
Incline DB curls 3 sets
Machine curls 3 sets

tricep machine 3 sets
One arm DB extensions across body 3sets
One arm reverse grip pulley pushdown 3sets

Seated calf raises 5 sets  Cardio: 30 mins Crosser