The Mature thread

[DroppingPlates]

chest..

Decline BB press 4 sets
Decline flys 4 sets
Incline DB press 4 sets
Incline Flys 4 sets
crunches 3 x Max SS leg raises both on floor mat

Cardio 30 mins crosser, 10 mins rowing.  

press, flye, press, flye.. I like that

[njflex]

chest..

Decline BB press 4 sets
Decline flys 4 sets
Incline DB press 4 sets
Incline Flys 4 sets
crunches 3 x Max SS leg raises both on floor mat

Cardio 30 mins crosser, 10 mins rowing.  

NICE D...

[Donny]

thanks guys..  keep pumpin..

[DroppingPlates]

thanks guys..  keep pumpin..

Pumpers keep pumpin, lifters gonna lift!

[Donny]

Pumpers keep pumpin, lifters gonna lift!

  exactly

[DroppingPlates]

3D delt construction plan

- 8 giant sets of seated DB presses, seated lateral DB raises & standing rear DB raises
- 1 triple drop down set of machine presses with a 30 sec weighted stretch between the drops (pretty painful)

[njflex]

3D delt construction plan

- 8 giant sets of seated DB presses, seated lateral DB raises & standing rear DB raises
- 1 triple drop down set of machine presses with a 30 sec weighted stretch between the drops (pretty painful)

I do these but 3x around...then couple other exercises on own

[DroppingPlates]

I do these but 3x around...then couple other exercises on own

You mean 3 giant sets? I might do the same when my gym had Hammer equipment.
Gym was packed today with 'beach boys' so I took a bench in the corner with some DB pairs and plugged in my ear phones for a good focus.

[njflex]

chest

inc press..x4 worked up to 205 with a drop to 185 last set

hammer press lying ..plate and 25..2 plates,2 plates and loose change'lol',2 plates and 25

dec db flyes.35/40/45

cable crossovers x3

db press w/65's rotating palms facing at top'good squeeze'


tris
superset extension machine with rope pushdowns x4

close grip bench with reverse grip pushdowns x3

dip machine x3

abs

[DroppingPlates]

chest

inc press..x4 worked up to 205 with a drop to 185 last set

hammer press lying ..plate and 25..2 plates,2 plates and loose change'lol',2 plates and 25

dec db flyes.35/40/45

cable crossovers x3

db press w/65's rotating palms facing at top'good squeeze'


tris
superset extension machine with rope pushdowns x4

close grip bench with reverse grip pushdowns x3

dip machine x3

abs

That's a winner for me, chest is sore for almost a week

[njflex]

That's a winner for me, chest is sore for almost a week

my chest keeps a nice fullness anyway for day or so after workout.but those worked nice,donny triggered that one for me,,i do them for few wks,,my inclines been going up so I will keep them 1st for a while again...I like upper chest and delt tieins look,,,,

[Donny]

my chest keeps a nice fullness anyway for day or so after workout.but those worked nice,donny triggered that one for me,,i do them for few wks,,my inclines been going up so I will keep them 1st for a while again...I like upper chest and delt tieins look,,,,

NJ beef

[njflex]

NJ beef

lol...I like training in summer ,,feel lighter/tighter,better pumps ,,

[Donny]

Today i decided to try something different ..

Front chins 4 x max
DB pullovers SS BB rows under grip 4 sets
BB pullovers SS 1 arm Db rows 4 sets

pre exhausted my lats with pullovers worked well.

[njflex]

BACK

WIDE CHINS X2.INNER GRIP X2
T BAR ROWS WIDER GRIP 2 PLATES/2.5/3/3.5
SMALL HANDLE FRONT PULLDOWNS X3
LOW ROW MACHINE CHEST TO PAD UNDERHAND GRIP X3
ROPE STANDING STRETCH PULLDOWNS TO WAIST X2'THESE ARE GREAT'

WEIGHTED HYPERS X3

SHRUGS
USED CHEST PRESS MACHING 'HAMMER VERSION.STAND BETWEEN BENCH GOOD FOR SHRUGS WORKED 4 SETS 2 PLATES TO 4 PLATES SIDE
TRIED THIS SOMETHING DIFFERENT'USED TBAR ROW THAT U HALF LAY ON FACE DOWN 'AND DID INNER GRIP AND DID A LYING PARTIAL SHRUG X3
IT WORKS TRY IT..VERY SHORT RANGE MOTION ARMS ARE STRAIGHT ..

ABS 5 SETS 30-35 LYING CRUNCH MACHINE

CALVES X3 SETS 4 DROPS PER 10 REPS 200/180/160/140

[Donny]

BACK

WIDE CHINS X2.INNER GRIP X2
T BAR ROWS WIDER GRIP 2 PLATES/2.5/3/3.5
SMALL HANDLE FRONT PULLDOWNS X3
LOW ROW MACHINE CHEST TO PAD UNDERHAND GRIP X3
ROPE STANDING STRETCH PULLDOWNS TO WAIST X2'THESE ARE GREAT'

WEIGHTED HYPERS X3

SHRUGS
USED CHEST PRESS MACHING 'HAMMER VERSION.STAND BETWEEN BENCH GOOD FOR SHRUGS WORKED 4 SETS 2 PLATES TO 4 PLATES SIDE
TRIED THIS SOMETHING DIFFERENT'USED TBAR ROW THAT U HALF LAY ON FACE DOWN 'AND DID INNER GRIP AND DID A LYING PARTIAL SHRUG X3
IT WORKS TRY IT..VERY SHORT RANGE MOTION ARMS ARE STRAIGHT ..

ABS 5 SETS 30-35 LYING CRUNCH MACHINE

CALVES X3 SETS 4 DROPS PER 10 REPS 200/180/160/140

nice one Steve..will post up later, been very busy this week workwise.

[Donny]

thank God we have a Holiday on Monday. should have been off today but worked. Anyway, i did Shoulders + arms.

Tri set: Front, side, Back raises 4 sets
Seated BB press 4 sets

Decline EZ Bar extensions 4 sets
Incline EZ Bar extensions 4 sets

incline Steve Reeves curls 4 sets
BB Curls 4 sets

Cardio: running 45 mins. I think changing the angle on the extensions makes a difference. incline/decline, maybe not so extreme like Benches but i feel a difference.

[njflex]

trying to catch up 2 days away,,i need break from get big sometimes

delts fri

switched it up to normal breakdown no supersets

used cybex 'stack'version press,used inner handle grip,,this not worth mentioning  weight used its irrelevant 'good pump'machine tho..x4

side laterals basic sets 25/25/30/30 lbs used 10-12 reps goal

hammer strenght plate loaded press wide grip and did single arm 'i like feel'at times used plate each side and some loose change x3

front raises with premade curl bar over hand grip this time 50/60/70

rear cable latersals x3
followed 2 set rop pulls to face

bi's

curls standard 45 lb bar ..85/95/110/110

inc db curls x3 30/35/35

hammers across body 40/45/50

forarms
superset wrist curls reverse cable with single grip wrist curls top down x3

[Donny]

trying to catch up 2 days away,,i need break from get big sometimes

delts fri

switched it up to normal breakdown no supersets

used cybex 'stack'version press,used inner handle grip,,this not worth mentioning  weight used its irrelevant 'good pump'machine tho..x4

side laterals basic sets 25/25/30/30 lbs used 10-12 reps goal

hammer strenght plate loaded press wide grip and did single arm 'i like feel'at times used plate each side and some loose change x3

front raises with premade curl bar over hand grip this time 50/60/70

rear cable latersals x3
followed 2 set rop pulls to face

bi's

curls standard 45 lb bar ..85/95/110/110

inc db curls x3 30/35/35

hammers across body 40/45/50

forarms
superset wrist curls reverse cable with single grip wrist curls top down x3

Got to admit i am not so big as you steve on Forearm training but i think i have slowly got the hang of Zottman curls...

[njflex]

part 2,,,

legs il ove leg day too nice weekend to be couped in gym tho ..ran workout hard and fast..

trisets x3 extension /leg press /hack squats 10 reps per leg

195/205/220 extensions/leg press 4/5/5 plates per side.hacks 3/3.5/3.5 plates per side ,,intense painful pump...

polished off on own 55 lb kettle bells walked stairs up/down up/down..x2

hams
sldl 135/185/205/225 with rear leg curls 140/140/145/145

calves
seated calf raises 3 plates/3.5/3.5/3.5 .5=25 lb plate 'for u math geniuses...repped 15/20 on these..hi reps are better w calves..

[njflex]

Got to admit i am not so big as you steve on Forearm training but i think i have slowly got the hang of Zottman curls...

i throw them in for something extra,,

[Donny]

part 2,,,

legs il ove leg day too nice weekend to be couped in gym tho ..ran workout hard and fast..

trisets x3 extension /leg press /hack squats 10 reps per leg

195/205/220 extensions/leg press 4/5/5 plates per side.hacks 3/3.5/3.5 plates per side ,,intense painful pump...

polished off on own 55 lb kettle bells walked stairs up/down up/down..x2

hams
sldl 135/185/205/225 with rear leg curls 140/140/145/145

calves
seated calf raises 3 plates/3.5/3.5/3.5 .5=25 lb plate 'for u math geniuses...repped 15/20 on these..hi reps are better w calves..

Q U A D Z I L L A ....

[njflex]

memorial day ,,god bless past/present military/war heroes..

chest

inc press..x5 135/205
hammer strenght lying chest press x3 2 plates to 2.5
decline flyes x3 40/45/45
superset cable crossovers with dips x3
seated chest press x2 'stack version'

tris

premade curl bar skull crushers x3
pushdowns x3
reverse pushdowns x3
lying extension db across face and out x2

abs

[Donny]

did legs today..

Front squats 5 sets
seated leg press 5 sets
leg curls 5 sets
Stiff legged Deadlifts 5 sets
Seated calf raises 5 sets

machine crunches 3 sets.

[Donny]

 Back ..

Meduim grip front chins 4x max

DB pullover SS Undergrip Barbell bent over rows 4 supersets
Barbell pullovers SS One arm dB rows 4 supersets

Cardio: Run in woods.