The Mature thread

[Primemuscle]

The range of motion debate is a classic and endless one, so why start another one

I'll bite. I feel better when I do full range exercises. Too heavy resistance, which for me sometimes restricts my range of motion, just doesn't make me feel right or good. But then for me, it is about exercise for health and not exercise just to get big. I did the getbig thing and I got over it....finally.

[DroppingPlates]

Because it's a discussion board?

OK, but what would you like to add to this debate what hasn't been said a million times, since this isn't a parrot board?


(Oh well... )

I'll bite. I feel better when I do full range exercises. Too heavy resistance, which for me sometimes restricts my range of motion, just doesn't make me feel right or good. But then for me, it is about exercise for health and not exercise just to get big. I did the getbig thing and I got over it....finally.

While getting older, taking care of your health in general, and your joints specifically, becomes more and more relevant, at least in a mature/responsible mind.
During workouts it's my goal to keep tension on the muscle without harming the joints. Sometimes this means a full ROM, like back work, but often almost full ROMs like not locking out during press movements. I think we should go by feel -mentally & physically-  without thinking there's only right way, that's too dogmatic.


Damn, now I bit as well but I'll leave it here

[Donny]

you know i was pissed off yesterday what i saw where i run. where i run itīs a beautiful forest area and i see a lot of wild life in there when i run through the forest. They have started to rip trees down in one area. looks like they will build something.. makes me sad. Anyway... i will do Delts later.

Steve Tri set, Front raises
                   Side raises
                   Rear delt machine

                   Military press SS with BB upright rows.
Abs: full incline sit ups twisting 3x20-30. 3-4 sets for my shoulder exercises.

[DroppingPlates]

you know i was pissed off yesterday what i saw where i run. where i run itīs a beautiful forest area and i see a lot of wild life in there when i run through the forest. They have started to rip trees down in one area. looks like they will build something.. makes me sad. Anyway... i will do Delts later.

Steve Tri set, Front raises
                   Side raises
                   Rear delt machine

                   Military press SS with BB upright rows.
Abs: full incline sit ups twisting 3x20-30. 3-4 sets for my shoulder exercises.

The same is going on in my district. They demolish a large school building, which is a good thing, since that building was a butt ugly one, built in the late 7ties/early 8ties, but a lot of huge trees as well. Sure, they will plant (small) trees as well in that future district, but they produce much less oxygen.
Today delt day as well, together with a huge diesel who loves to train hard

[njflex]

rom has many variables...

are you long limbed or short limbed ...that has a lot to do with it,,

say on flyes I do stretch portion but when I come up into finish I stop at least 1 inch or so never touching db's keeping tension at that point and then down to next rep,,,

on peck deck I close fully and squeeze tho...

tricep pushdowns somedays I do' choppy' reps 'WITH HEAVIER WEIGHT'

rope version upper or regular I SQUEEZE AND PULL ROPE FULLY AND EXTEND..

[oldtimer1]

I don't know why range of motion is something to be debated. Math is math. Doing a fuller range of motion is doing more work according to the irrefutable laws of physics. I do understand not locking out in some exercises to keep the tension on the muscle.

[njflex]

I don't know why range of motion is something to be debated. Math is math. Doing a fuller range of motion is doing more work according to the irrefutable laws of physics. I do understand not locking out in some exercises to keep the tension on the muscle.

EXACTLY...

[Donny]

I don't know why range of motion is something to be debated. Math is math. Doing a fuller range of motion is doing more work according to the irrefutable laws of physics. I do understand not locking out in some exercises to keep the tension on the muscle.

AMEN Brother... I like to do partial reps or Burns on seated calf raises when i canīt do a full rep or crunching my abs.. small movements at the end of a set(but this is another thing). I agree with Rich though.

[njflex]

AMEN Brother... I like to do partial reps or Burns on seated calf raises when i canīt do a full rep or crunching my abs.. small movements at the end of a set(but this is another thing). I agree with Rich though.

YES those little extras 'exhaust'burn'or pump that last little out of a set...

[Donny]

YES those little extras 'exhaust'burn'or pump that last little out of a set...

Larry scott...style...   crunching to failure with partial reps even after i stopped my abs were  twitching..like i was wearing one of those electro pads you can buy or at least were in vogue some years back... Remember i got a set of them from the hospital in 1999 after a knee op to use at home. Used them a couple of times and binned them. Riding my mountain bike was much better. Canīt beat a full range of motion like cycling. Lying on the couch my leg twitching with these pads was no use.

[njflex]

Larry scott...style...   crunching to failure with partial reps even after i stopped my abs were  twitching..like i was wearing one of those electro pads you can buy or at least were in vogue some years back... Remember i got a set of them from the hospital in 1999 after a knee op to use at home. Used them a couple of times and binned them. Riding my mountain bike was much better. Canīt beat a full range of motion like cycling. Lying on the couch my leg twitching with these pads was no use.

FRANKENSTEIN KNEE 

[Donny]

FRANKENSTEIN KNEE 

You can talk QUAD....ZILLA...

[chaos]

I don't know why range of motion is something to be debated. Math is math. Doing a fuller range of motion is doing more work according to the irrefutable laws of physics. I do understand not locking out in some exercises to keep the tension on the muscle.

Agree. But apparently some people do debate this topic.

[Donny]

training is like sex..you gotta mix it up.    Sometimes i go in the Gym and do a totally diffrent workout to what i planned. Still hitting the muscle(s) in question but maybe with machines,more reps,lower reps.. etc..  i go a lot by feel. i think Oldtimer Rich called it "freewheeling"? not used to all your US terminology.

[Primemuscle]

The same is going on in my district. They demolish a large school building, which is a good thing, since that building was a butt ugly one, built in the late 7ties/early 8ties, but a lot of huge trees as well. Sure, they will plant (small) trees as well in that future district, but they produce much less oxygen.
Today delt day as well, together with a huge diesel who loves to train hard

West Linn is a "tree city" because most of it is like a forest. It is really hard to take out trees here. You have to get approval from the city. Before they rule on it, your neighbors are notified so they have the opportunity to object.

When we bought our home here, if you looked at the aerial on Google Earth, you could not see the house because all of it was covered by the canopy of trees. Over the years, we've selectively taken out trees most likely to fall or drop limbs on the house. We've had the remaining trees pruned on a regular basis by a certified arborist. All of the remaining trees are very healthy. Some are huge. We've also replaced the trees we removed with more suitable ones. For example, we planted three Pacific Sunset Maples in the parking strip to replace two Hawthorn trees which were more like overgrown shrubs that had these really long thorns. It is much safer for people using the sidewalk out front.

[Primemuscle]

rom has many variables...

are you long limbed or short limbed ...that has a lot to do with it,,

say on flyes I do stretch portion but when I come up into finish I stop at least 1 inch or so never touching db's keeping tension at that point and then down to next rep,,,

on peck deck I close fully and squeeze tho...

tricep pushdowns somedays I do' choppy' reps 'WITH HEAVIER WEIGHT'

rope version upper or regular I SQUEEZE AND PULL ROPE FULLY AND EXTEND..

I am both long limbed and short limbed. My arms are very long and my legs are relatively short. Weird huh? I know exactly what you mean about how this affects both strength and the range of motion. Bench presses have always been much harder for me to do using any appreciable resistance then squats or leg presses. For me, adjusting the resistance helps preserve doing full range movements which I prefer to partial ones.

[Primemuscle]

FRANKENSTEIN KNEE 

I have a "Tens" which I started using for my back when I was doing physical therapy. A Tens is the same principal as the electro-pads you mentioned which were around for years. I remember my doctor telling me to get one to help me develop muscles. Although I did buy one, it seemed more of a novelty than anything worth while. That machine sat in the closet until I eventually threw it out. A Tens is battery operated and very small by comparison to those old machines.

[oldtimer1]

I've been retired for 3 years. Thought I would have to sell my house because of the decrease in income  but it looks like I just got a job. Nothing big but it will plug the gap in the missing income I lost when I retired. This job combined with my pension should put me close to what I was making when I was working. Not an ideal job but everyone has to do what you have to do to survive. I wish I could move to a less expensive state but I have to stay close to my kids. My house in many other states could be had for much less with much lower real estate taxes.

This is the training related part. I will work 4 ten and a half hour days with three days off. It's one hour from the house. Just thinking how I will get my training time in? I've done it before working strange hours but now I'm older. Thinking about doing two whole body routines a week. Once on a work day and once on an off day. The rest will be early cardio prior to work. I guess I have to have some kind of light to run. Any suggestions on training?  

[DroppingPlates]

West Linn is a "tree city" because most of it is like a forest. It is really hard to take out trees here. You have to get approval from the city. Before they rule on it, your neighbors are notified so they have the opportunity to object.

When we bought our home here, if you looked at the aerial on Google Earth, you could not see the house because all of it was covered by the canopy of trees. Over the years, we've selectively taken out trees most likely to fall or drop limbs on the house. We've had the remaining trees pruned on a regular basis by a certified arborist. All of the remaining trees are very healthy. Some are huge. We've also replaced the trees we removed with more suitable ones. For example, we planted three Pacific Sunset Maples in the parking strip to replace two Hawthorn trees which were more like overgrown shrubs that had these really long thorns. It is much safer for people using the sidewalk out front.

That's how mankind should deal with mother nature; respectfully and with great care..

I believe that we had a law that says that you have to plant a new tree for any tree that has been cut down, but I'm not so sure of that 

[njflex]

back/calves/traps/abs

chins wide x2/inner grip x2

t bar underhanded grip 2 plates/2 and 25/3/3 and 25 ..12/10/10/8

behind neck pulldowns x3

cable rows lower small bar 180/195/210

cable seated 'rope'pulls high'upper rear trap/back x3

weighted hypers x3


traps 4 sets shrugs on hammer laydown press machine

calves
3 x drops sets 10 200/180/160/140

abs

[Primemuscle]

I've been retired for 3 years. Thought I would have to sell my house because of the decrease in income  but it looks like I just got a job. Nothing big but it will plug the gap in the missing income I lost when I retired. This job combined with my pension should put me close to what I was making when I was working. Not an ideal job but everyone has to do what you have to do to survive. I wish I could move to a less expensive state but I have to stay close to my kids. My house in many other states could be had for much less with much lower real estate taxes.

This is the training related part. I will work 4 ten and a half hour days with three days off. It's one hour from the house. Just thinking how I will get my training time in? I've done it before working strange hours but now I'm older. Thinking about doing two whole body routines a week. Once on a work day and once on an off day. The rest will be early cardio prior to work. I guess I have to have some kind of light to run. Any suggestions on training?  

You are working more that 40 hours? I feel bad for you. While it's great you found work if that's what it takes to keep the roof over your head, it's a shame that you have to work so many hours. It doesn't seem like much of a retirement.

Reading your post made me realize how lucky I am. I actually make more in retirement income then I did when I worked. As long as we don't have runaway inflation, my wife and I will be fine. It also helps that we owe almost nothing on our home. I pay extra money on the mortgage each month. We couldn't rent a single apartment around here for the amount of our mortgage payment.

Our daughter and family living here and paying us a decent rent helps too. Not only that they do their share of the household chores and maintenance. It helps them out too. Rents in Portland and the surrounding areas are out of sight. I read in the paper that for a single person to afford one bedroom apartment in Portland, they'd need to make  $31. an hour. I assume this means to cover all their expenses.

[Donny]

Sounds rough Rich. the Good thing is you have your own gym at home so you can spare a lot of time there, no driving to a Gym. Me i would do a short workout every Day or a 5 day split just 1 muscle group a day. or an upper/lower split, alternating over 3 days(cardio on off days). Full body is draining when you are tired much easier to do a short 1 muscle workout. I remember doing a lot of Nights and 12 hour shifts. My cardio was basically cycling to work on my mountain bike and a run at the weekend with a mate. Workouts in my Home Gym were fairly short.

[oldtimer1]

I think I made a job announcement too soon. Talked to a guy who worked for this company who had nothing but negative things to say about the working environment and especially the kid managers (30 somethings) that get bonuses for cracking the whip to increase productivity. I have always worked for government in a military environment. This job doesn't sound like something I want to be a part of.

[Donny]

I think I made a job announcement too soon. Talked to a guy who worked for this company who had nothing but negative things to say about the working environment and especially the kid managers (30 somethings) that get bonuses for cracking the whip to increase productivity. I have always worked for government in a military environment. This job doesn't sound like something I want to be a part of.

sounds like you are doing the right thing... i thought you wanted to do the trainer thing?

[Donny]

so i will hit arms later..

BB curls
Incline curls
concentration curls(cable)

Lying ez bar extensions
incline Bench Ez bar Extensions
One arm cable reverse grip pressdown

3 sets per ex..  will do some ab and calf work too. The one arm reverse grip pressdowns really finish off my tris.