Author Topic: The Mature thread (Read 367863 times)

njflex · « **Reply #6725 on:** March 14, 2015, 05:36:44 PM »

leg day brutal supersets ,,,in and out 1 hr..

hack squats with lying sled press...2/3/4/5 plates and 140/180/200/200...sick pump 10 reps per each

leg extensions with stair lunges ..205/220/ and lunges 45 plate each hand..

finished with 2 heavier sets extensions 235/250 x12 per set ..

hams
sldl 135/185/205 and lying leg curls 140/145/155

seated leg curls 180/195

calves seated calf raise x6 performed with fullreps for 10 then 5 reps flat foot to top/then 5 reps bottom stretch to flat portion,,felt great

Primemuscle · « **Reply #6726 on:** March 14, 2015, 09:02:18 PM »

Brutal leg workout = awesome legs, apparently.

Still doing 4 X 25 body weight squats and 4 X 15 straight legged toe touches, three times a week here. My legs don't look like yours do, obviously.

The Scott · « **Reply #6727 on:** March 15, 2015, 11:22:48 AM »

Shoulders and arms this morning.

Warmed up with DB laterals and then did one working set followed by one set of DB presses.

Warmed up with an empty bar weighing maybe ten pounds (Dammit!) and then did one working set of 15 reps on BB curls. The bar is a 2" diameter one I sometimes use.

Tricep pushdowns for warm up and then a single set of bodyweight dips for 21 reps (failure). Wrist roller curls in both directions until failure and I am finished for the day.

I will train back and chest tomorrow morning but in the afternoon and have PT and have been told it is going to hurt so bad I will probably not want to do anything but whine like the pussbag I truly am. Oh joy!

Keep up the good work, gents!

Donny · « **Reply #6728 on:** March 16, 2015, 07:06:45 AM »

will do chest later.

Parallel Bar dips 3-4xmax (about time i did some Dips)
Machine flys 3-4 sets
Incline Barbell Press 3-4 sets
Incline DB Flys 3-4 sets

Cardio i will go for a run afterwards on the streets and do some abs at home. sometimes i will change the order of exercise in the gym if it´s busy or just for a change. Probably hit upper chest first.

njflex · « **Reply #6729 on:** March 16, 2015, 08:01:32 PM »

chest

decline press x4
inc dbell,,65/70/75/60..10/10/7/10
fdb twist palms facing each other at to 65/75/75
cable crossovers x3
dips x2x20

tris
fr pushdowns x4 130-160
superset skull crushers into close press together x3
lying cross body db extensions 20lb x3
reverse pulldowns x2

abs

oldtimer1 · « **Reply #6730 on:** March 17, 2015, 07:49:38 AM »

I got roped into doing a 5K race with some friends in May. The only physical activity these guys do is running and they are really into the sport. No way I could keep up with them but I don't want to be a slug so here I am running like a lunatic again. I lose muscle quick when the miles pile up but I also get really lean which is a good thing. I find it impossible to do a lot of hard core cardio and handle heavy weights. Last time I was on a cardio kick I was trying to do deadlift 315lbs when I finished a back workout. It felt like I was lifting up a car when normally it doesn't feel really heavy till 405lbs for me.

njflex · « **Reply #6731 on:** March 17, 2015, 08:06:23 AM »

Quote from: oldtimer1 on March 17, 2015, 07:49:38 AM

I got roped into doing a 5K race with some friends in May. The only physical activity these guys do is running and they are really into the sport. No way I could keep up with them but I don't want to be a slug so here I am running like a lunatic again. I lose muscle quick when the miles pile up but I also get really lean which is a good thing. I find it impossible to do a lot of hard core cardio and handle heavy weights. Last time I was on a cardio kick I was trying to do deadlift 315lbs when I finished a back workout. It felt like I was lifting up a car when normally it doesn't feel really heavy till 405lbs for me.

at least you try other things even if its once in a while...I love training but you know it becomes stale at times and you have to try to other ways to get a good workout in without same ol same ol...

Donny · « **Reply #6732 on:** March 17, 2015, 08:49:10 AM »

Quote from: njflex on March 17, 2015, 08:06:23 AM

at least you try other things even if its once in a while...I love training but you know it becomes stale at times and you have to try to other ways to get a good workout in without same ol same ol...

I agree it´s good to do other things too. Lifting weights is fine but as you wrote you get stale. So Today i did some legs.

Leg extensions SS with Front squats
Seated Leg press
Seated leg curls SS Stiff Deadlifts
Standing calf raises Smith machine

Crunches SS Bench leg raises.

njflex · « **Reply #6733 on:** March 17, 2015, 08:54:23 AM »

Quote from: Donny on March 17, 2015, 08:49:10 AM

I agree it´s good to do other things too. Lifting weights is fine but as you wrote you get stale. So Today i did some legs.

Leg extensions SS with Front squats
Seated Leg press
Seated leg curls SS Stiff Deadlifts
Standing calf raises Smith machine

Crunches SS Bench leg raises.

I used to use wood block to do those smith calf raises,,they were good...

Donny · « **Reply #6734 on:** March 17, 2015, 08:56:15 AM »

Quote from: njflex on March 17, 2015, 08:54:23 AM

I used to use wood block to do those smith calf raises,,they were good...

I know it sounds a bit Gay but as i write before i use one of these Reebok step boards...

hey man..if it works it works...

njflex · « **Reply #6735 on:** March 17, 2015, 08:57:24 AM »

Quote from: Donny on March 17, 2015, 08:56:15 AM

I know it sounds a bit Gay but as i write before i use one of these Reebok step boards... hey man..if it works it works...

i was going to write that lol,,,I've used them too,,thought about the 'gay'thing too lol....

Donny · « **Reply #6736 on:** March 17, 2015, 09:12:20 AM »

Quote from: njflex on March 17, 2015, 08:57:24 AM

i was going to write that lol,,,I've used them too,,thought about the 'gay'thing too lol....

I actually use a Reebok board too when training people if their legs are too short for a machine. Feet on the Board and they sit in a good position. Remember most people are not Bodybuilders or powerlifters but training for other reasons. A lot of people are in the Gym because of bad backs, necks..etc. Sitting at a Desk all Day. Infact the Lat machine is perfect for also stretching the shoulders and back holding the upper stretched position. I was shown this by a Physiotherapist in a Gym i worked in, she was really good with Back problems. Had a lot of fun and learned a lot from her. Good Times...and no i never "Boned" her

Donny · « **Reply #6737 on:** March 17, 2015, 11:50:13 AM »

Steve.... I got the chicken... I'm stuffed.... Hihi....

njflex · « **Reply #6738 on:** March 17, 2015, 11:53:51 AM »

Quote from: Donny on March 17, 2015, 11:50:13 AM

Steve.... I got the chicken... I'm stuffed.... Hihi....

LOL...BRANCH OVEN ROASTER SPECIAL...

Donny · « **Reply #6739 on:** March 18, 2015, 03:49:43 AM »

It really is a Delightful Day here in Celle.. the sun is shining and i am getting a bit of sun

Primemuscle · « **Reply #6740 on:** March 18, 2015, 02:49:19 PM »

Quote from: Donny on March 18, 2015, 03:49:43 AM

It really is a Delightful Day here in Celle.. the sun is shining and i am getting a bit of sun

Same in West Linn.

We've been having unseasonably nice weather this year with very little rain. When we get a rainstorm it maybe lasts a day and then it's back to sunshine. I could really get used to this.

njflex · « **Reply #6741 on:** March 18, 2015, 07:33:53 PM »

back/traps/abs

front pulldowns x4 145/165/180/180
tbar row chest pad supported 2 plates/2.5 /2 plates and 35
rope standing pulls to waist x3
bar pullovers premade bar 70/80/80
seated cable hi rope pulls for upper back /rhomboids lol.

weighted hypers x3

traps
shrugs 135/225/275/315
side cable shrugs x3

abs

Donny · « **Reply #6742 on:** March 19, 2015, 01:45:09 AM »

I did back last night too Steve. It was later than normal after work.

Medium grip chins 4 sets
Close grip pulldowns 4 sets
Seated cable rows using a wide grip on a straight bar 4 sets
One arm DB rows 4 sets

I finished off with 2 high rep sets of Stiff Arm Lat pulldowns... I was working out with a guy in the Gym who likes these so i thought why not.

Donny · « **Reply #6743 on:** March 19, 2015, 01:54:45 AM »

Here is a good lat workout from V Gironda...

Choose at least 3 diffrent exercises pulling from diffrent angles...
the long fibres of the Lattisimus are worked well with wide grip lat pulldowns..to the chest.
For the Teres major area perform seated pulley rows, pulling the hands into the waist.
For the Belly of the Lats try 45 degree lat pulldowns to the chest. Use a thumbless grip on these.

If your lats still fail to respond hold the contracted position for 6 seconds.. This maximizes the nerve impulses and encourages muscle stimulation. 4x8 on each exercise.

njflex · « **Reply #6744 on:** March 19, 2015, 04:54:41 AM »

Quote from: Donny on March 19, 2015, 01:54:45 AM

Here is a good lat workout from V Gironda...

Choose at least 3 diffrent exercises pulling from diffrent angles...
the long fibres of the Lattisimus are worked well with wide grip lat pulldowns..to the chest.
For the Teres major area perform seated pulley rows, pulling the hands into the waist.
For the Belly of the Lats try 45 degree lat pulldowns to the chest. Use a thumbless grip on these.

If your lats still fail to respond hold the contracted position for 6 seconds.. This maximizes the nerve impulses and encourages muscle stimulation. 4x8 on each exercise.

...I did a switch few wks ago traps with back and bi's switched to delt day,,,tonight will be delt/bi/forarms..simple,,,i do allot of back work,,,

Donny · « **Reply #6745 on:** March 19, 2015, 05:02:27 AM »

Quote from: njflex on March 19, 2015, 04:54:41 AM

...I did a switch few wks ago traps with back and bi's switched to delt day,,,tonight will be delt/bi/forarms..simple,,,i do allot of back work,,,

Do you find working Delts hinders your Bicep work? I am going on the assumption you train Delts first. This i hear from a lot from people. I always liked training Delts with arms.

Donny · « **Reply #6746 on:** March 19, 2015, 05:12:10 AM »

Tonight i will hit Delts too. some abs and calfs, cardio. Delts i can blast in a fairly short fast workout. I will concentrate more on side and rear delts. Maybe throw in one of your favourites the Bertil Fox style side raises..

njflex · « **Reply #6747 on:** March 19, 2015, 05:27:29 AM »

Quote from: Donny on March 19, 2015, 05:02:27 AM

Do you find working Delts hinders your Bicep work? I am going on the assumption you train Delts first. This i hear from a lot from people. I always liked training Delts with arms.

SO FAR I FELT BACK/BI WAS MORE HINDERANCE FOR BI'S,,BACK BEAT THEM UP ALREADY..YEAH I DO DELTS 1ST ,LIKE YOU DELTS IS FAST /PUMP PACED WORKOUT..

Donny · « **Reply #6748 on:** March 19, 2015, 06:34:53 AM »

Quote from: njflex on March 19, 2015, 05:27:29 AM

SO FAR I FELT BACK/BI WAS MORE HINDERANCE FOR BI'S,,BACK BEAT THEM UP ALREADY..YEAH I DO DELTS 1ST ,LIKE YOU DELTS IS FAST /PUMP PACED WORKOUT..

I know what you are saying. 5 Day split would be awsome for you. Really blast your arms on their own without worrying about other muscle groups. I know we wrote about this before but maybe you could do your 5th Day at home. Arms don´t need any fancy machines. I don´t buy the idea that you don´t need direct arm training, at least not for a Bodybuilder. Even Bill Pearl once told me i should do preacher curls if doing chins for biceps.

njflex · « **Reply #6749 on:** March 19, 2015, 08:11:21 AM »

Quote from: Donny on March 19, 2015, 06:34:53 AM

I know what you are saying. 5 Day split would be awsome for you. Really blast your arms on their own without worrying about other muscle groups. I know we wrote about this before but maybe you could do your 5th Day at home. Arms don´t need any fancy machines. I don´t buy the idea that you don´t need direct arm training, at least not for a Bodybuilder. Even Bill Pearl once told me i should do preacher curls if doing chins for biceps.

AGREE 100PCT,,,I CAN DO TRIS WITH CHEST AS USUAL AND SAT BLAST AGAIN WITH BI'S,,ITS NOT LIKE I HAVE OVERPOWERING ARMS LOL,,,ON MY 5TH HOME DAY WHEN I CAN.. I DO EXTRA ARM WORK...