Author Topic: The Mature thread (Read 367544 times)

njflex · « **Reply #6775 on:** March 25, 2015, 07:51:24 PM »

back

chins wide x2x12,inner x2x12
hammer reverse grip pulldown machine x3 45 and 25 per side/2 plates/same added extra 10 per side
standing tbar row inner grip x3 ..2plates and 25 /3/3 and 25
cable low cable pully row single handle x3'switched it up'from usual small bar
cable seated hi rope pulls x3 'upper back'rhomboid/rear trap

weighted hypersx3

traps shrugs 225/275/315
reverse shrug 225/275/275

calves standing calves 2 set drops 200/180 10x10...220/180 x3 10x10

abs

Donny · « **Reply #6776 on:** March 26, 2015, 05:20:00 AM »

Shoulders today...

Tri set..
Front raises, side raises,rear delt raises 4 sets
Barbell military press 4 sets
Close grip BB upright rows 4 sets

seated calf raises 5 sets. Cardio 15 mins crosser,15 mins bike,10 mins rowing machine.

njflex · « **Reply #6777 on:** March 26, 2015, 07:53:47 PM »

delt/bi/forearms

behind neck press..x3
fr press x2..135/145
trisets x3,,20/25/25 dbelss side/fr/rear,,killer...
cable uprights x3
bertil raise x2x12/10

bis
curls long bar...65x12..85x10..105x 8..drop finish..105x8/85x8/65x8/bar x10
inc curls 30/35/35
seated scott curl machine x3

forearms weighted rope rolls x2 up /down 3 times per
reverse cable behind back wrist curls x3..

Donny · « **Reply #6778 on:** March 27, 2015, 02:55:53 AM »

Quote from: njflex on March 26, 2015, 07:53:47 PM

delt/bi/forearms

behind neck press..x3
fr press x2..135/145
trisets x3,,20/25/25 dbelss side/fr/rear,,killer...
cable uprights x3
bertil raise x2x12/10

bis
curls long bar...65x12..85x10..105x 8..drop finish..105x8/85x8/65x8/bar x10
inc curls 30/35/35
seated scott curl machine x3

forearms weighted rope rolls x2 up /down 3 times per
reverse cable behind back wrist curls x3..

nice shoulder Blast there Stevo. Behind the neck shoulder press i avoid. Still if you have the flexibility and robust shoulders why not. Rich picked up on shoulder Flexibility on another thread about stretching. still find it a hard exercise for my shoulders.

Donny · « **Reply #6779 on:** March 28, 2015, 10:36:15 AM »

Arms today...

EZ Bar curls 3 sets
incline DB curls 3 sets
Machine preacher curls 3 sets

Incline EZ Bar extensions 3 sets
Seated Tricep machine 3 sets
One arm cable kickbacks 3 sets

Abs; Crunches and reverse crunches 3 sets each with little rest. cardio was cycling around on my mountain bike. Nice easy Day in Celle. Clocks go forward an Hour at 2 am so lighter longer in the evening

great for my evening runs in the woods.

Donny · « **Reply #6780 on:** March 29, 2015, 07:24:25 AM »

A very quite Day at Home today..it´s hammering down with rain. i am Bored.. $:-\$

njflex · « **Reply #6781 on:** March 29, 2015, 05:47:08 PM »

leg day

squats slight narrower stance ..135 warmed x20...225/275/315/365
walking lunges 80 lbs on neck x2
leg press close foot position x3 5/6/6.5 plates
extensions x4 set 12

hams
sldl 135/185/225/245
lying leg curls 140/150/155/155.

seated calf raises x6

'palm sunday'dinner at moms...

course one ...italian pizza gain or pizza rustica traditional easter pie
ravioli'cheese...'sausage/sausage meatballs/regular meatballs,pork on bone

second course
lamb/potatoes/brussel sprouts shredded with onions/balsamic /

desset
cannolis/pastries/italian bread cake /espresso

DroppingPlates · « **Reply #6782 on:** March 29, 2015, 06:24:54 PM »

Quote from: njflex on March 29, 2015, 05:47:08 PM

leg day

squats slight narrower stance ..135 warmed x20...225/275/315/365
walking lunges 80 lbs on neck x2
leg press close foot position x3 5/6/6.5 plates
extensions x4 set 12

hams
sldl 135/185/225/245
lying leg curls 140/150/155/155.

seated calf raises x6

'palm sunday'dinner at moms...

course one ...italian pizza gain or pizza rustica traditional easter pie
ravioli'cheese...'sausage/sausage meatballs/regular meatballs,pork on bone

second course
lamb/potatoes/brussel sprouts shredded with onions/balsamic /

desset
cannolis/pastries/italian bread cake /espresso

No wrong intentions, but where does your mom live?

njflex · « **Reply #6783 on:** March 29, 2015, 07:26:25 PM »

Quote from: DroppingPlates on March 29, 2015, 06:24:54 PM

No wrong intentions, but where does your mom live?

lol....nice plate,, dropping...

Primemuscle · « **Reply #6784 on:** March 29, 2015, 09:01:28 PM »

Quote from: njflex on March 29, 2015, 05:47:08 PM

leg day

squats slight narrower stance ..135 warmed x20...225/275/315/365
walking lunges 80 lbs on neck x2
leg press close foot position x3 5/6/6.5 plates
extensions x4 set 12

hams
sldl 135/185/225/245
lying leg curls 140/150/155/155.

seated calf raises x6

'palm sunday'dinner at moms...

course one ...italian pizza gain or pizza rustica traditional easter pie
ravioli'cheese...'sausage/sausage meatballs/regular meatballs,pork on bone

second course
lamb/potatoes/brussel sprouts shredded with onions/balsamic /

desset
cannolis/pastries/italian bread cake /espresso

I want an Italian family to adopt me.

Primemuscle · « **Reply #6785 on:** March 29, 2015, 09:04:21 PM »

Quote from: DroppingPlates on March 29, 2015, 06:24:54 PM

No wrong intentions, but where does your mom live?

This is our everyday china. It is great! Service for 12 plus extras. Now if I could get get some of that delicious food Steve has every day on these plates, I'd feel like I died and gone to heaven.

DroppingPlates · « **Reply #6786 on:** March 30, 2015, 01:46:38 AM »

Quote from: njflex on March 29, 2015, 07:26:25 PM

lol....nice plate,, dropping...

Thank you Steve, and it would look even nicer with homemade Italian foods

Donny · « **Reply #6787 on:** March 30, 2015, 01:48:59 AM »

Steve must have a fast metabolism... all that great Italian food..i would get fat in no time..

Donny · « **Reply #6788 on:** March 30, 2015, 07:46:02 AM »

Chest today..

Incline Barbell press 3 sets
Incline DB flys 3 sets
Decline Barbell press 3 sets
Decline Flys 3 sets

2 x max push ups ( hands on dBs)

Decline Flys for a change... and why the hell not

Machine crunch 3 set. Leg raises off a flat bench 3 sets.

Donny · « **Reply #6789 on:** March 30, 2015, 07:53:02 AM »

Tomorrow i´ll do some BB Hack squats. i like them with Front squats. It´s thought of as a reverse Deadlift by some but works other muscles. Like front squats it really hits my quads good.

njflex · « **Reply #6790 on:** March 30, 2015, 08:01:26 PM »

chest

fdb press...60/75/85/85-60 drop palms rotated in on 60's
declines x3
inc flye ..45/50/55's sets 10
guillotine press x3'smith'
2 sets dips x15 with decline pushups x12

tris
pushdowns x4 120-150
skullcrushers x3'premade curl bar'
superset close grip bench with rope pushowns x3

abs

The Scott · « **Reply #6791 on:** March 30, 2015, 08:10:45 PM »

Have not trained since last Thursday. I tend to think that 2 or 3 days rest is max for me but will see how 4 days off feels when I train tomorrow morning. I have done the 7 to 10 days that Mentzer recommended at the end of his life but I trained so hard doing that and was still sore after that amount of time (real SORE) and could not make any gains due to soreness.

I think 4 days may be too long a rest period but I will see how it goes around 4 a.m. tomorrow. If I am actually stronger and get a good session in (including a good pump), fine. If not then down to 3 days of rest. If not there, the 2 days off which I know to be good.

Right now I feel fluffy weak.

chaos · « **Reply #6792 on:** March 30, 2015, 08:44:45 PM »

Quote from: Donny on March 30, 2015, 07:53:02 AM

Tomorrow i´ll do some BB Hack squats. i like them with Front squats. It´s thought of as a reverse Deadlift by some but works other muscles. Like front squats it really hits my quads good.

Never got the hang of these.

Donny · « **Reply #6793 on:** March 31, 2015, 10:42:31 AM »

Quote from: chaos on March 30, 2015, 08:44:45 PM

Never got the hang of these.

have no hack machine in the Gym. sad but true

Donny · « **Reply #6794 on:** March 31, 2015, 10:46:33 AM »

Legs..

Front squats 4 sets
BB Hacks 4 sets
seated leg curls 4 sets
Stiff legged Deadlifts with dbs 4 sets
Standing smith machine calf raises 5 sets

cardio crosser 30 mins interval programme. Jelly legs...

The Scott · « **Reply #6795 on:** March 31, 2015, 07:44:47 PM »

Back, chest and abs this morning at 4 a.m. And yes, four days was borderline too much rest. I wasn't any weaker nor stronger but I also wasn't full of energy.

I will stick with between one and three days rest from now on unless I am on vacation or overwhelmed with family and work related stuff.

I really like how you gents train legs and miss that aspect my regimen. Very persperational!

chaos · « **Reply #6796 on:** March 31, 2015, 08:16:59 PM »

Quote from: Donny on March 31, 2015, 10:42:31 AM

have no hack machine in the Gym. sad but true

We have a couple, hurts my knees so I was trying bbell hacks. Just couldn't get the groove.

Primemuscle · « **Reply #6797 on:** March 31, 2015, 10:00:51 PM »

Quote from: Donny on March 31, 2015, 10:42:31 AM

have no hack machine in the Gym. sad but true

This is sad for sure. I love the hack machine. I do regular hack squats on it and reverse hacks for hams and glutes. Maybe you should open your own gym Donny. You probably know more about exercise, health and running a gym then the folks you work for.

Donny · « **Reply #6798 on:** April 01, 2015, 02:52:10 AM »

Quote from: Primemuscle on March 31, 2015, 10:00:51 PM

This is sad for sure. I love the hack machine. I do regular hack squats on it and reverse hacks for hams and glutes. Maybe you should open your own gym Donny. You probably know more about exercise, health and running a gym then the folks you work for.

It´s not a Hardcore Bodybuilding Gym. The most people are happy to do seated leg press. We of course have some young Guys doing the meat and bones exercises but no mass monsters and guys are not allowed to wear muscle shirts..

stupid i know. only time i have spoke to someone was because i saw a guy wearing a blatant Neo-Nazi t shirt. I told him to either change it or turn it inside out so the Picture was hidden. I just give him the evil stare every time i see him. check this out his girlfriend who trains with him is a German Cop..

She said he is no longer a neo-Nazi but i don´t buy it. this would not be a Gym for the powerlifters or Hardcore guys on here. most people i train are office types,nurses.. people with back,knee,neck problems. the Gyms in Hannover are bigger and much better, although there are some small gyms out there with the right mind set.

Donny · « **Reply #6799 on:** April 01, 2015, 02:57:34 AM »

Quote from: The Scott on March 31, 2015, 07:44:47 PM

Back, chest and abs this morning at 4 a.m. And yes, four days was borderline too much rest. I wasn't any weaker nor stronger but I also wasn't full of energy.

I will stick with between one and three days rest from now on unless I am on vacation or overwhelmed with family and work related stuff.

I really like how you gents train legs and miss that aspect my regimen. Very persperational!

Mind you at 4 am there aint that many people working out...Hardcore enough Scotty. i know you do it because of your sleeping problem. i would do some Stationery bike for my cardio and to work legs a bit.