The Mature thread

[Donny]

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...

had people on here laugh about this but you have to have strong arms to chin well. You do concentrated Bicep work and tricep work.. your Chins and Dips will improve. like it or not the smaller muscles need to help in these exercises. Direct arm training is necessary. Do heavy close grip Benches on your arm Day.. it will help on your chest Day, like dips. just my opinion.

[njflex]

had people on here laugh about this but you have to have strong arms to chin well. You do concentrated Bicep work and tricep work.. your Chins and Dips will improve. like it or not the smaller muscles need to help in these exercises. Direct arm training is necessary. Do heavy close grip Benches on your arm Day.. it will help on your chest Day, like dips. just my opinion.

I LOVE CLOSE GRIP DO THEM ALL THE TIME,I DO THEM AFTER CHEST THO AND IM STILL PRETTY STRONG ON THEM...I BLAST MY ARMS PRETTY GOOD ON THERE SET DAYS ..

[Donny]

I LOVE CLOSE GRIP DO THEM ALL THE TIME,I DO THEM AFTER CHEST THO AND IM STILL PRETTY STRONG ON THEM...I BLAST MY ARMS PRETTY GOOD ON THERE SET DAYS ..

you are just a freak  for me personally, i need to split them up. People can say what they want you have to strengththen the weak link the arms. sure "concentrating" on bringing your scapula back..etc is important to stimulate but still...

[njflex]

you are just a freak  for me personally, i need to split them up. People can say what they want you have to strengththen the weak link the arms. sure "concentrating" on bringing your scapula back..etc is important to stimulate but still...

...I TRY..

[Donny]

...I TRY..

Yeah you are a great Guy.. no BS just reality.

[njflex]

delt/bi/forearms...good switch last few weeks,,traps with back as well very sore 2 days later from that too

delts
behind neck press,,x4 last set drop
fr press x3
tri sets x3 20/25's side/fr/rear  sick pump at this point..
standing behind back rear raise x2

bi's ,,,great change from back day real good full pump

curls stahdard bar ,,85/95/105/115..12/10/10/6
inc curls 30/35/40 10/10/10
seated scott curl machine x3
rope cable curls x2 bottom to mid portion

forearms
weighted rope rolls x2 up/down/up
reverse behind back wrist curls x3


side note switched insurance companies they did mimi exam at house,,blood/urine

bp 120/80,,,120/78
5'7 lol
185
pulse 63-66

[Donny]

Arms Yesterday.... did some pre-exhaust

 Machine Preacher curls with close Grip Chinning the Bar 3 sets per ex.
hammer curls for forearms 3 sets

Tricep Pushdowns with Close grip Bench press 3 sets
Machine tricep extensions 3 sets

My favourit is definitely machine preacher curls and then close undergrip chins. used a machine for more strictness. you need a spotter or a rack for the Tricep work.

[The Scott]

Arms Yesterday.... did some pre-exhaust

 Machine Preacher curls with close Grip Chinning the Bar 3 sets per ex.
hammer curls for forearms 3 sets

Tricep Pushdowns with Close grip Bench press 3 sets
Machine tricep extensions 3 sets

My favourit is definitely machine preacher curls and then close undergrip chins. used a machine for more strictness. you need a spotter or a rack for the Tricep work.

Sweet!  I use either the Vertical Machine Bench press for close grips as it has a lever I can push with my good leg for forced reps or if I feel good I use the Smith Machine.

The hardest part about HIT (for me) is the rest periods in between sessions.   I had yesterday off and today as well.  Tomorrow I will do shoulders/arms in my garage gym. 

[Donny]

Sweet!  I use either the Vertical Machine Bench press for close grips as it has a lever I can push with my good leg for forced reps or if I feel good I use the Smith Machine.

The hardest part about HIT (for me) is the rest periods in between sessions.   I had yesterday off and today as well.  Tomorrow I will do shoulders/arms in my garage gym. 

sounds like you got a good plan going there Scotty. I prefer training more often but moderate intensity but you know i am a Fan of Bill pearl I have to admit i still like watching the old movies with Gordon scott,Steve Reeves. they built magnificent physiques with only Basics and hard work. Today is nice again sun is out.. i think i will go for a cycle today. Nothing hard just cycle around and maybe visit a cafe.

[The Scott]

sounds like you got a good plan going there Scotty. I prefer training more often but moderate intensity but you know i am a Fan of Bill pearl I have to admit i still like watching the old movies with Gordon scott,Steve Reeves. they built magnificent physiques with only Basics and hard work. Today is nice again sun is out.. i think i will go for a cycle today. Nothing hard just cycle around and maybe visit a cafe.

Good morning, Donny!

Yup, Pearl is the Man.  He lives near one of my brothers in Oregon but I've yet to meet him.  My intensity is not nearly as high as it was five or so years back and I recognize the need to balance the levels with reality. 

I can train so hard that I'm sore for a week or more and rest that long between sessions  but I don't think its good for me so I stopped doing that.  I am trying hard to find a happy medium.  I warm up a lot more than some might but I need to, especially shoulders, LOL!  I've come to the realization that I will never have six pack unless I buy one at the store.

I just want to look as good as I can (or better!) and feel good about it. I want the droopy pants yoots to look and think twice about fooking with me.  I want women to get all Duncan-Hines (moist fully good!) when they see me and men half my age and more to wish they looked as good.

I don't want much, do I? 

This is why I train.  That and I was beat up a lot as a kid and that stopped once I started lifting.  Image is not everything but it is something!

 

[njflex]

legs

extensions 1st changed it up,,,warmed lighter weight,,,working sets 205/220/235/250 sets 12

leg press 5 plates 6/7/7.5

squats close stance 225/275/315/365 

standing in place 50 lb step lunges x2


hams
sldl db 60/70/80
lying leg curls 140/155/165/170 12/10/10/6

calves standing calf raise
drop sets x3 200/180/160/140 10 reps per drop or close as i could...

[Primemuscle]

Good morning, Donny!

Yup, Pearl is the Man.  He lives near one of my brothers in Oregon but I've yet to meet him.  My intensity is not nearly as high as it was five or so years back and I recognize the need to balance the levels with reality. 

I can train so hard that I'm sore for a week or more and rest that long between sessions  but I don't think its good for me so I stopped doing that.  I am trying hard to find a happy medium.  I warm up a lot more than some might but I need to, especially shoulders, LOL!  I've come to the realization that I will never have six pack unless I buy one at the store.

I just want to look as good as I can (or better!) and feel good about it. I want the droopy pants yoots to look and think twice about fooking with me.  I want women to get all Duncan-Hines (moist fully good!) when they see me and men half my age and more to wish they looked as good.

I don't want much, do I? 

This is why I train.  That and I was beat up a lot as a kid and that stopped once I started lifting.  Image is not everything but it is something!

 

I think finding the right training routine for our age and general response/condition is a huge challenge. Imagine how it feels to be 70 years old and realize the next decade (if you survive it) could bring about some huge changes...mostly negative ones. Personally, I am grateful for everyday that I feel good and relatively fit. I try hard not to dwell on all those little aches and pains and to soldier on. So far, so good. I also have to admit that I don't workout with the same intensity that I once did. I am trying desperately to find that balance between accepting what I can do and how hard to push myself. Like you, my goal is to be as healthy as possible for whatever age I achieve.

[Donny]

well on my way to work and later working out my chest. I think i might throw this reverse grip Bench press in the equation today... kinder on the shoulders for some and some say a great upper chest builder. Posted a couple of vids from Lee Hayward, seems like a good guy. I agree with him you gotta mix it up a bit and he is a fan of V Gironda too. Likes to experiment.

[njflex]

well on my way to work and later working out my chest. I think i might throw this reverse grip Bench press in the equation today... kinder on the shoulders for some and some say a great upper chest builder. Posted a couple of vids from Lee Hayward, seems like a good guy. I agree with him you gotta mix it up a bit and he is a fan of V Gironda too. Likes to experiment.

ITS LIKE GUILOTTINE PRESS I HAVE DONE THEM BUT NEVER STICK TO THEM REGULARLY HMMMMM....LAST FEW THINGS RECENLTY YOU POSTED I HAVE STUCK WITH 'TRISETS DELTS'AND LYING ACROSS BODY DB TRI EXTENSIONS...

[Donny]

ITS LIKE GUILOTTINE PRESS I HAVE DONE THEM BUT NEVER STICK TO THEM REGULARLY HMMMMM....LAST FEW THINGS RECENLTY YOU POSTED I HAVE STUCK WITH 'TRISETS DELTS'AND LYING ACROSS BODY DB TRI EXTENSIONS...

not an exercise i have done often and not in the smith machine but he does use a fairly wide grip.

[Donny]

well chest last night was...

Incline DB press 3 sets
Incline DB flys 3 sets
Reverse Grip Bench press(not in smith machine) 3 sets
Decline press 3 sets

Seated calf raises 5 sets, Cardio Crosser 45 mins, medium intensity.  I think i prefer standard benches,inclines to reverse Benches...still i feel it in my chest today so they did change the stimulation slightly. Which is the point of the exercise. Did give my upper area more work.

[njflex]

chest

inc db press..warmed up..65/70/75..10/8/8
decline press x3
fdb turned palms in facing each other at top 60/60/60,, 10/10/10
peck deck x3 last set drop
dips x2 x20

tris
triset superset,,,extension seated machine/rope downs/reverse grip pushdowns x3x10 per
lying db extensions across body extend out x3

abs

nice pump/sore fatigue day later...

[The Scott]

Back and chest today.  Back first!

Palms in pull ups to failure at 14. 

DB pullovers to failure at 12 reps followed immediately by more pull ups to failure at 5 reps.

Smith Machine Rows to failure at 15 reps followed immediately by palms in narrow grip pulldowns to failure at 12 reps.

Stiff leg DL to failure at 12 reps.

Chest.

Pre-exhaust movement on machine flyes to failure at 6 reps followed right away with Smith Machine Incline Bench (30 degrees) to failure at 12 reps with a four count up an down.  Then rest pause with the same weight for 5 more reps with a 5 count for the rest in between.

Next up, pre-exhaust with machine flyes to failure in a drop set until I could get at least 5 reps.   First set 1 rep, next 2 and the final set was for 6 whereupon I went right to a machine bench to failure at 6 reps.

Machine sit ups to 40 reps where I cramped up.

That's all folks!   

[Primemuscle]

So tonight my wife needed to elevate one foot because she has a lesion on her heal. Because she didn't like sitting in a recliner, I gave her's to my sister. Long story short, there was an ottoman in front of her chair. She couldn't make it back to the chair so she ended up sitting on the ottoman. I asked her if she fell and she insisted she did not. I let her sit there for about 15 or 20 minutes knowing that there was no way she could get upright from that low a spot. Finally she condescended and I lifted her upright until she got her balance.

After this little episode, I proceeded to do 4 sets of 25 ass to the floor squats, 4 sets of 25 leg raises and 4 sets of 17 straight legged toe touches. Yup, I have still not made it to the gym. Shoot me! I am doing what I can manage at home. I figure if I can keep my legs and hips strong, I can rescue my wife from whatever difficulty she gets into. So far so good.

Life is grand, isn't it?

[Donny]

So tonight my wife needed to elevate one foot because she has a lesion on her heal. Because she didn't like sitting in a recliner, I gave her's to my sister. Long story short, there was an ottoman in front of her chair. She couldn't make it back to the chair so she ended up sitting on the ottoman. I asked her if she fell and she insisted she did not. I let her sit there for about 15 or 20 minutes knowing that there was no way she could get upright from that low a spot. Finally she condescended and I lifted her upright until she got her balance.

After this little episode, I proceeded to do 4 sets of 25 ass to the floor squats, 4 sets of 25 leg raises and 4 sets of 17 straight legged toe touches. Yup, I have still not made it to the gym. Shoot me! I am doing what I can manage at home. I figure if I can keep my legs and hips strong, I can rescue my wife from whatever difficulty she gets into. So far so good.

Life is grand, isn't it?

Say hello from me to your good wife Jay...you are a good man.  So many older people live alone have no Family or their kids live too far away and maybe are too wrapped up in their own lives. Your wife is lucky to have Family around her. On the training, why not get a set of Dumbbells with some extra plates. Dumbell squats,lunges,step ups,stiff deads, calf raises.... can even bench,flys on floor and with good old push ups a good workout. good thing is they donīt take much space.

[Donny]

leg workout was..

Leg extensions SS Barbell Hack squats (donīt have a hack machine)
Leg press

Seated leg curls SS Stiff legged Deads

Crunches on mat SS lying leg raises.

no cardio... Not done Barbell Hacks in a long time. I got asked by a couple of young guys what i was doing.. Itīs amazing how many young guys now have never seen these old school exercises. bet if i did Jefferson lifts they would really be confused. 4 sets on the leg exercises and 3 on the abs. The SS of leg ext and Hacks really blasts your Quads big time and you donīt need big weights.

[njflex]

leg workout was..

Leg extensions SS Barbell Hack squats (donīt have a hack machine)
Leg press

Seated leg curls SS Stiff legged Deads

Crunches on mat SS lying leg raises.

no cardio... Not done Barbell Hacks in a long time. I got asked by a couple of young guys what i was doing.. Itīs amazing how many young guys now have never seen these old school exercises. bet if i did Jefferson lifts they would really be confused. 4 sets on the leg exercises and 3 on the abs. The SS of leg ext and Hacks really blasts your Quads big time and you donīt need big weights.

good push...

[Donny]

good push...

Barbell Hacks i like. wish we had a machine. Not a big Gym so just have the Basics. One of the best workouts at Home with a Barbell was Squats,Front squats,Barbell Hacks. Just a Barbell workout. Steve Reeves style..

[Primemuscle]

Say hello from me to your good wife Jay...you are a good man.  So many older people live alone have no Family or their kids live too far away and maybe are too wrapped up in their own lives. Your wife is lucky to have Family around her. On the training, why not get a set of Dumbbells with some extra plates. Dumbell squats,lunges,step ups,stiff deads, calf raises.... can even bench,flys on floor and with good old push ups a good workout. good thing is they donīt take much space.

Great idea. Actually, I could start by using my grandson's dumbells which are in the garage along with his boxing set-up.

[Donny]

Great idea. Actually, I could start by using my grandson's dumbells which are in the garage along with his boxing set-up.

Jay get back to basics...i love Dumbbells