Over 45 training

[Primemuscle]

Trained back and chest today. Foot is feeling better. Used 335lbs for my deadlifts and my injuries didn't protest too much. Instead of typing out my workout I will go right to one gym observation.

Gym Observation:  If any of you have been reading my gym observations you know I have almost always mentioned a blonde knock out of a fitness model that workouts there. She does have a somewhat deep voice. Steroids? I suspect but of course can't say for sure. She is a real head turner. About 5'8" or so. Looks about 40 years old. Beautiful blonde hair with blue eyes. She is pretty ripped but not disgustingly so. Guys constantly watch her and who can blame them.  She works out hard and she really knows what she is doing. She is a volume trainer. I finally talked to her today. She told me she is 63 years old!! I know what you're are thinking. No girl can truly look that impressive at that age. I'm telling you 20 something guys are elbowing each other when she walks by. She said she had a hip replacements and she still does squats and front squats.  Told her about my injuries and she said in effect I see you working out with really heavy weights. Maybe it's time to try lighter weights for high reps with more sets.  She might be onto something. I wonder how I can get a secret picture of her for this thread? Cell phones are banned at the gym.  Really a stunning woman.

Looks like you've got something going with her.

[Primemuscle]

Get the pic...without trouble   I met a woman like that in  gym i worked in some years back, she was a Dancer... what a body!

Dancers often wreck their bodies. There seems to be nothing more demanding than being a dancer. When I was a kid, I expressed that I wanted to be a professional dancer. My parents bulked at that notion, saying that most dancers are "queers". Can't begin to imagine being a dancer today; I am so inflexible.

[Primemuscle]

If we are both free that would be great. Maybe a beer with the wives at the outdoor rooftop Beach Comber in Seaside?

Reference restaurants for your family try Lydia's kitchen north bound in the middle of SH35 in Ortley beach. Great Cuban food. Try the seafood paella.  About $30 bucks. Ortley is the tiny town just south of Lavalette. Bring your own booze. Go off hours. It gets packed in the Summer.

Paella....yum!

[Primemuscle]

neck feels good today... not so much pain in fingers. Got a small ball i squeeze every day and yesterday i really made a conscious effort to grip the Bar. A Barbell... better Medicine than any Pills  Things are looking up .

Exercise is the road to good health. I can begin to tell you how much better my knee pain and sciatica cause numb foot are better since I started back at the gym. I am actually no longer walking around like a gimp.

[Primemuscle]

Meltdown! 

Absolutely! I cannot deny it. Wanna fight about it? 

[Primemuscle]

most jersey beaches are 45 min to 1 hr to get too,,others farther down garden state parkway 1.5 to 3 hrs

My mom grew up on Vose Street in South Orange, New Jersey. She was a total beach nut. I don't know the geography there, but the beach must have been pretty close because she'd often skip out of school and go to the beach.

[oldtimer1]

most jersey beaches are 45 min to 1 hr to get too,,others farther down garden state parkway 1.5 to 3 hrs

I'm 4 minutes from the bay and about 20 minutes from Ocean. Going to a nice boardwalk beach bar on Friday and having a cold one.

[chaos]

Absolutely! I cannot deny it. Wanna fight about it? 

Only if you wear the famous orange undies!!

[andreisdaman]

in my training I am noticing that I'm getting slower on the treadmill as I age...I used to try to burn 1000 calories in an hour of work....can barely get past 900 and usually falling in the 800-850 range......

[oldtimer1]

in my training I am noticing that I'm getting slower on the treadmill as I age...I used to try to burn 1000 calories in an hour of work....can barely get past 900 and usually falling in the 800-850 range......

What do you do in a hour of cardio work? Just curious what the pace and incline is if you are walking. I guess other cardio machines like a stepper I have no reference for.

When I do a walking treadmill workout I start at 3.8 MPH at level elevation grade. My treadmill had a light display indicating a standard track of 440 yards or a quarter mile. Each lap I raise the grade(elevation)1%. So first lap is level, the second lap is 1% grade and the third is 2%. I keep going up until I'm shot then reward my self with a final lap at level ground. It's really effective and hard cardio session by just walking. I find if I can get up to 12% by going up 1% each lap I'm in decent cardio shape.

[Primemuscle]

Only if you wear the famous orange undies!!

Threw them out! I'm sticking to black, blue and gray these days.

[Donny]

Threw them out! I'm sticking to black, blue and gray these days.

He aint fussy...

[Donny]

What do you do in a hour of cardio work? Just curious what the pace and incline is if you are walking. I guess other cardio machines like a stepper I have no reference for.

When I do a walking treadmill workout I start at 3.8 MPH at level elevation grade. My treadmill had a light display indicating a standard track of 440 yards or a quarter mile. Each lap I raise the grade(elevation)1%. So first lap is level, the second lap is 1% grade and the third is 2%. I keep going up until I'm shot then reward my self with a final lap at level ground. It's really effective and hard cardio session by just walking. I find if I can get up to 12% by going up 1% each lap I'm in decent cardio shape.

yes good workout, i however do not believe all these machines when they tell you you have burned x amount of calories.

[njflex]

back day switched it up...

started bent rows...135 x15 warmed,,185x10/205x10,225x10 ..should have/could went up a bit more 

upper front pulldowns 'used small pully row attachment narrow bar'x3..hits that upper to mid back and stretch portion..

low pulley rows,,'they have a larger version of the bar I used in the last movement ^its wider the handles and u can tuck your arms back on different angle back'160/180/195,,i usually hit 210 on stack but I was pumped here 'the bar makes a bit difference weird..
.
behind neck pulldowns,,yes theses feel good I like them 'old school'x3 weight irrelevant I face opposite way on theses knees not tucked under pads'rollers to anchor in like facing front...

finished 3 sets wide pullups only 10 reps man I was smoked on these.....

lowe rback 3 sets weighted hypers 15 reps or so...


traps
5 sets 'primemuscle jay'like doing them like me on the chest press machine 'hammer'good variation if u don't have hammer shrug version
did 2 plates x20,3x15,3.5x15,4 plates x12,4.5 x12  squeezed theses and hold ,,most people jack rabbit reps on shrugs..

abs 6 sets lying crunch roller machine 30/30/30/30/30/15


calves 4 sets standing calf raises 2 drops per 200x10-160x10,rest were 220x10-180x10

[oldtimer1]

My split is the classic back/chest, legs and delts/arms.  Thinking after tomorrow's workout of going to this other classic split. I might go to chest/arms, legs and back/delts.  The reason is when I train back my chest is weakened a little and my pressing suffers. Also training two major body parts is really draining. Looking forward to a chest/arm day.  One more workout with the old split then I'm switching.

[Donny]

My split is the classic back/chest, legs and delts/arms.  Thinking after tomorrow's workout of going to this other classic split. I might go to chest/arms, legs and back/delts.  The reason is when I train back my chest is weakened a little and my pressing suffers. Also training two major body parts is really draining. Looking forward to a chest/arm day.  One more workout with the old split then I'm switching.

still doing full body at the moment.. still get a good workout. One Day weights one Day running. was running yesterday in the woods and it was hot. met a group of Ladies out walking and they looked at me like i was crazy running in the heat, ok for some of you Americano Bros it was not hot by your standards. For us Barbarians from the North it´s warm infact when i got home and showered i was soon sweating again after my shower even though i waited a while before showering.

[oldtimer1]

Donny it sounds like you're recovering. Good for you.

I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.

Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10

Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10

Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10

wrist curls 2 x 20
reverse curls 2 x 10

ab roller 2 x 23 25lbs
ab twister machine 2 x 10

Gym Observations:

1. Does anyone have a job? The place was packed at 9AM.

2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.

3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out?  It seems every other guy has his milk jug. 

[andreisdaman]

Donny it sounds like you're recovering. Good for you.

I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.

Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10

Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10

Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10

wrist curls 2 x 20
reverse curls 2 x 10

ab roller 2 x 23 25lbs
ab twister machine 2 x 10

Gym Observations:

1. Does anyone have a job? The place was packed at 9AM.

2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.

3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out?  It seems every other guy has his milk jug. 

your observations about the gym are spot-on....I often can't believe howmany people are in the gym either.....like no one is working......also you are right about the curls....I thinki this is due to people realizing that you really don't need heavy dumbbells to get your biceps toned.... my own biceps responded pretty well once I dropped the heavy curls which were painful and just used the 20 and 30 pounders...

most hardcore neighborhood gyms are closing down now anyway and being replaced by the planet fitness/equinox/crunch/ type of gyms now..........

[Donny]

Donny it sounds like you're recovering. Good for you.

I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.

Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10

Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10

Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10

wrist curls 2 x 20
reverse curls 2 x 10

ab roller 2 x 23 25lbs
ab twister machine 2 x 10

Gym Observations:

1. Does anyone have a job? The place was packed at 9AM.

2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.

3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out?  It seems every other guy has his milk jug. 

yes thanks man ...

[njflex]

nice delt day /bi's /forearms

shook up the Donny trio tri set..

front press/side laterals/rear laterals...135/20/20..145/25/25,145/25/25,145/25/25..10reps each movement in tri set..great pump

cable uprights x3

seated rope pulls to face x3

finished 3 sets db presses 'did single arm per '10 reps ea,,40/45/45

bis

db curls 6 reps bottom to half and then followed 4-6 full reps 30/40/40 db's

curls straight bar x3 85/95/95 x10 reps

old school seated concentration curls 30/35/35

forarms
reverse curls 'curl bar'x3
wrist curls x3
cable reverse wrist curls x3

[oldtimer1]

Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46.  The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys?   I hope this really puts my training into high gear.

[njflex]

Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46.  The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys?   I hope this really puts my training into high gear.

keep us posted around your usual observations..

[Donny]

nice delt day /bi's /forearms

shook up the Donny trio tri set..

front press/side laterals/rear laterals...135/20/20..145/25/25,145/25/25,145/25/25..10reps each movement in tri set..great pump

cable uprights x3

seated rope pulls to face x3

finished 3 sets db presses 'did single arm per '10 reps ea,,40/45/45

bis

db curls 6 reps bottom to half and then followed 4-6 full reps 30/40/40 db's

curls straight bar x3 85/95/95 x10 reps

old school seated concentration curls 30/35/35

forarms
reverse curls 'curl bar'x3
wrist curls x3
cable reverse wrist curls x3

Nice pumping workout.. just did my full body workout. Incline BB press seems to be working ok so for Delts i just did bent over DB raises for rear delts. inclines are enough for me at the moment..

Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46.  The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys?   I hope this really puts my training into high gear.

Look after yourself.. getting to that age age too i suppose where i should get my check ups. still like a Volcano so i think i´m OK  

[njflex]

good to hear Donny..

[Donny]

good to hear Donny..

Lifting baby weights but working fast and furious. Front squats nice and deep till i´m sweating good..resting min between sets. Only sets i´m a bit slower on is Incline press due to my neck. Really careful.