Over 45 training

[oldtimer1]

I heard Wilf Sylvester when he won the short Mr. Universe in 1975 he gave up barbell squats and hacks. He used 400 rep body weight squats with leg extensions and leg curls. It worked for him he won his class.

[njflex]

chest/tr/abs

supersets tonight

inc press with inc flyes...135/30 flye,,165/35..185/40's.185/40

seated hammer lower press with dips 2.5 plates all sets and dips 10x10

seated press 'stack'type seat set for mid chest with pec deck flyes x4


tris
pushdowns x4
overhead rope extensions x3
skullcrusher and push press combined x3  mix reps 3 skull and 3 press each till i hit 9 each each set..nice pump..why i use odd #don't know lol..

abs

[oldtimer1]

Legs:

Leg press 2 x 12 8 plates plus 20lbs.
Squats 2 x 9 225lbs then 1 x 1 255 (Sank them)
Machine squats 1 x 10 235lbs (couldn't bend my legs any lower)
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12

side bend one dumbbell 1 x 15 100lbs
Hanging leg raise 2 x 15  5lbs sand weights attached to ankles)
wheel roll out 2 x 20
machine crunches 2 x 25

leg press calf 2 x 25 235lbs
standing calf 2 x 15 310lbs
seated 2 x 15 90lbs (I don't know why I work my calves. I have nothing to show for it. Worst calves ever.)

Neck work

Observations: I eat good for breakfast and lunch. When I get off of work I am so hungry I say fuck it and break out the chips and other junk.  I also drink too much on the week ends. Sometimes I think why lead a spartan life of brutal work outs if you're not enjoying life.

[njflex]

Legs:

Leg press 2 x 12 8 plates plus 20lbs.
Squats 2 x 9 225lbs then 1 x 1 255 (Sank them)
Machine squats 1 x 10 235lbs (couldn't bend my legs any lower)
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12

side bend one dumbbell 1 x 15 100lbs
Hanging leg raise 2 x 15  5lbs sand weights attached to ankles)
wheel roll out 2 x 20
machine crunches 2 x 25

leg press calf 2 x 25 235lbs
standing calf 2 x 15 310lbs
seated 2 x 15 90lbs (I don't know why I work my calves. I have nothing to show for it. Worst calves ever.)

Neck work

Observations: I eat good for breakfast and lunch. When I get off of work I am so hungry I say fuck it and break out the chips and other junk.  I also drink too much on the week ends. Sometimes I think why lead a spartan life of brutal work outs if you're not enjoying life.

RICH CALVES I 'D RATHER HAVE SOME THAN NONE ,,TRAIN EM....BALANCE OR CLOSE AS U COULD GET,,,NICE ROUTINE,,,

[Set It Up]

 jump rope 60 seconds--wait 20 seconds--shadow box 60 seconds--wait 20 seconds--hit bag with rights and lefts as fast as possible for 60 secnds--wait 20 seconds--stair stepper 60 seconds as hard as possible-wait 20 seconds--30 land mines --wait 20 seconds--1 minute plank---then wait 60 seconds and repeat 5 more times


 thennnnnnnnnnnn---jump rope 60 seconds---str8 to stair stepper for 60 seconds--wait 30 seconds repeat 5 times

[Primemuscle]

jump rope 60 seconds--wait 20 seconds--shadow box 60 seconds--wait 20 seconds--hit bag with rights and lefts as fast as possible for 60 secnds--wait 20 seconds--stair stepper 60 seconds as hard as possible-wait 20 seconds--30 land mines --wait 20 seconds--1 minute plank---then wait 60 seconds and repeat 5 more times


 thennnnnnnnnnnnn---jump rope 60 seconds---str8 to stair stepper for 60 seconds--wait 30 seconds repeat 5 times

You're gonna be a fitness competitor in no time with that routine.

[Donny]

A wet windy dull Day today...but perfect for my run later. I had a very pleasent Dinner with my Female friend yesterday. She took me out for Dinner. I am a Modern Man the Woman pays  

[njflex]

back /traps/abs

trisetted again back pressed for time late workout /trained non stop

first group
tbar row chest supported /front pulldowns narrow bar/single arm cable row x3

next...
pulldowns behind neck/underhanded standing pulldowns stretch to waist/shrugs on chest press x3

last group
wide bar low cable rows/45 lb plate per hand shrugs hands at side/hyperextensions weighted x3

abs...

treadmill ...

[Donny]

I heard Wilf Sylvester when he won the short Mr. Universe in 1975 he gave up barbell squats and hacks. He used 400 rep body weight squats with leg extensions and leg curls. It worked for him he won his class.

http://www.wilfsylvester.co.uk/index.html

[oldtimer1]

Trained back and delts:

Pull ups 3 x max
Low pulley seated rows 2 x 12 180lbs
Single arm lat rows off bench 2 x 9 90lbs.
Reverse grip pull downs 2 x 10

Military press 2 x 8-6
Lateral dumbbell raise 2 x 10 28lbs (yes I have 28lbs dumbbells)
Single arm delt pulley laterals 1 x 10
Rear delt dumbbell laterals 2 x 10 35lbs

Deadlifts 2 x 2 315lbs (I dogged these. Just shot today. Should have done a lot more reps)
Shrugs 2 x 10 250lbs

Weighted hyper extension 2 x 15 35lbs (plate behind head)
Weighted floor crunches 1 x 50 10lbs (plate behind head)

[njflex]

DELTS

FR PRESS...145/155/165/165-135 DROP TILL FAILURE...

TRI SET 25 LB STANDING SIDE RAISE/45 LB PLATE IN FRONT 'FRONT RAISE'/SEATED REAR LATERAL 20'S SET 1,SET 2 AND 3 SAME BUT WITH 25'S FOR SEATED REAR DELT

CABLE UPRIGHTS WITH SINGLE HANDLES X3'STILL DONE BOTH HANDS 'YOU CAN PULL GRIPS OUT AT TOP A BIT NICE FINISH..

ROPE PULLS TO FACE X3

2 SETS BERTIL RAISES 20LBERS

BIS
PREMADE CURL BAR 70X12,80X12,90X10,90X7 DROP TO 60 FOR FINISH,,,NICE..

SEATED CABLE ROPE HAMMERS X3'

SEATED ANGLED PADDEDCURL MACHINE X3

INC CURLS 30/35

FOREARMS
WEIGHTED ROPE ROLLS X3
BEHIND BACK REVERSE WRIST CURLS X3

[Donny]

Here is some Good stuff on Abbreviated Training... was a post recently about not having time..

[Donny]

Part 2   

[Donny]

Full Body workout and later Run. Autumn is here..my time of year. Love breathing the fresh crisp air when running.

[njflex]

LEGS,,GETTING USED TO LESS VOLUME/WEIGHT LOAD,,I'M FINE FOR NOW  .. ,,making best of it,,,LEG WORK PUTS MOST PRESSURE TO YOUR PARTS'BELOW'LOL

LYING SLED X4 SETS 15 REPS DID 140 LBS ,,I USUALLY USE LAST SET AT 260/280  ,,,I MADE IT BURN

I DID EXTENSIONS 175/190 X12 X4 AND SUPERSETTED WITH STAIR LUNGES NO WEIGHT SOME SETS I DID 3 STEP LEAPS RUNNING UP AND THEN JOG DOWN DID THESE 2 TIMES UP/DOWN/UP/DOWN GOOD WIND/BREAHTING...SOME SETS DID SLOW SETS

SEATED HAM CURLS X2
STANDING HAM CURLS X2
STIFF LEGGED LIGHT PREMADE BARX2
 CALVES
SEATE DCALF RAISES WITH STANDING CALF RAISE X3


TREADMILL...ACTUALLY ENJOYING SOME CARDIO  

[Donny]

LEGS,,GETTING USED TO LESS VOLUME/WEIGHT LOAD,,I'M FINE FOR NOW  .. ,,making best of it,,,LEG WORK PUTS MOST PRESSURE TO YOUR PARTS'BELOW'LOL

LYING SLED X4 SETS 15 REPS DID 140 LBS ,,I USUALLY USE LAST SET AT 260/280  ,,,I MADE IT BURN

I DID EXTENSIONS 175/190 X12 X4 AND SUPERSETTED WITH STAIR LUNGES NO WEIGHT SOME SETS I DID 3 STEP LEAPS RUNNING UP AND THEN JOG DOWN DID THESE 2 TIMES UP/DOWN/UP/DOWN GOOD WIND/BREAHTING...SOME SETS DID SLOW SETS

SEATED HAM CURLS X2
STANDING HAM CURLS X2
STIFF LEGGED LIGHT PREMADE BARX2
 CALVES
SEATE DCALF RAISES WITH STANDING CALF RAISE X3


TREADMILL...ACTUALLY ENJOYING SOME CARDIO  

Yes Steve watch what you doing man..although i canīt talk doing Clean and press  and squats..

[njflex]

Yes Steve watch what you doing man..although i canīt talk doing Clean and press  and squats..

I HEAR YA..I RUSHED BACK WHEN THE BACK THING HAPPENED,,THIS IS DIFFERENT,,I'M ON MED'S..BELIEVE ME THERE WORKING AND I'M FOLLOWING SUIT,,LITERALLY HAVING 4 OZ WINE 2 X PER WEEK OVER THE USUAL 2 TO 3 NICE GLASSES,CAFFEINE IS 2 X PER WK WAS DOING 7 DAYS A CUP OR SO...THIS WILL RUN ITS COURSE ANS I WILL BUILD BACK 'LEG WISE'STRENGHT ,,SIZE IS FINE AND I'LL GET MORE SEPERATION CONDITION WISE WITH HI REPS/TREADMILL..I RAN THE BALL HARD ON LEGS FOR A LONG TIME...

[Donny]

I HEAR YA..I RUSHED BACK WHEN THE BACK THING HAPPENED,,THIS IS DIFFERENT,,I'M ON MED'S..BELIEVE ME THERE WORKING AND I'M FOLLOWING SUIT,,LITERALLY HAVING 4 OZ WINE 2 X PER WEEK OVER THE USUAL 2 TO 3 NICE GLASSES,CAFFEINE IS 2 X PER WK WAS DOING 7 DAYS A CUP OR SO...THIS WILL RUN ITS COURSE ANS I WILL BUILD BACK 'LEG WISE'STRENGHT ,,SIZE IS FINE AND I'LL GET MORE SEPERATION CONDITION WISE WITH HI REPS/TREADMILL..I RAN THE BALL HARD ON LEGS FOR A LONG TIME...

I feel OK at the moment still feel my hand a bit but i can grip the bar better and i am slowly gaining strength in my right tricep. Remember the Doc asked me if everything is ok down there...i said he stands like a Guardsman on Parade  Aye and he did a grand job yesterday 

[njflex]

I feel OK at the moment still feel my hand a bit but i can grip the bar better and i am slowly gaining strength in my right tricep. Remember the Doc asked me if everything is ok down there...i said he stands like a Guardsman on Parade  Aye and he did a grand job yesterday 

[Donny]

[oldtimer1]

Donny I'm glad you are recovering.

Trained chest and back:

Power cleans and jerks 3 x 3 (Felt awkward. I haven't done them in awhile.)

Pull downs 2 x 10
Seated cable lat pulls 2 x 12 ( Used a much wider V handle than I usually use)
barbell row 2 x 10 (I haven't done these in ages. I do them the old fashion way all the way bent over parallel to the floor)
Pull down with short bar with hands facing each other type bar 2 x 10

Barbell bench 6-4-2-1( I haven't benched in ages. Shoulder felt shot)
Incline barbell bench 6-4-2-1 (Trying to gain some strength with this rep pattern)
Incline dumbbell fly 2 x 10 ( another exercise I haven't used in many years)

Weighted back extensions 2 x 15
twisting floor crunch 1 x 50

I changed up my workout for a fresh outlook. It did feel good to do some exercises I don't normally use. My bench with my bad shoulders is pathetic but I will try to slowly improve if my joints hold up. I use to go up to 285lbs every chest day in my late 40's. If I tried that now I would end up in the hospital. I will take baby steps and see where I end up.

[njflex]

Donny I'm glad you are recovering.

Trained chest and back:

Power cleans and jerks 3 x 3 (Felt awkward. I haven't done them in awhile.)

Pull downs 2 x 10
Seated cable lat pulls 2 x 12 ( Used a much wider V handle than I usually use)
barbell row 2 x 10 (I haven't done these in ages. I do them the old fashion way all the way bent over parallel to the floor)
Pull down with short bar with hands facing each other type bar 2 x 10

Barbell bench 6-4-2-1( I haven't benched in ages. Shoulder felt shot)
Incline barbell bench 6-4-2-1 (Trying to gain some strength with this rep pattern)
Incline dumbbell fly 2 x 10 ( another exercise I haven't used in many years)

Weighted back extensions 2 x 15
twisting floor crunch 1 x 50

I changed up my workout for a fresh outlook. It did feel good to do some exercises I don't normally use. My bench with my bad shoulders is pathetic but I will try to slowly improve if my joints hold up. I use to go up to 285lbs every chest day in my late 40's. If I tried that now I would end up in the hospital. I will take baby steps and see where I end up.

8 -10 SETS WORKING SETS YOU FEEL GOOD ON?

[oldtimer1]

8 -10 SETS WORKING SETS YOU FEEL GOOD ON?

I'm working close to failure so yes. Could I get a better pump with more sets? Yes, I guess I would but is that stimulating growth? I don't have all the answers and if anyone says they do you are talking to a fool.  When I train to failure I use one working set per exercise. I noticed when I use two work sets per exercise I do make better gains than one set to failure. I keep saying soon I will do volume work outs but I always go back to my standard fair. Maybe after a couple of weeks of my present routine I will really adopt higher sets with moderate weights.

[Set It Up]

I quit training
Ive learned that I like to embrace my laziness and cupcakes more than exercise

[njflex]

I'm working close to failure so yes. Could I get a better pump with more sets? Yes, I guess I would but is that stimulating growth? I don't have all the answers and if anyone says they do you are talking to a fool.  When I train to failure I use one working set per exercise. I noticed when I use two work sets per exercise I do make better gains than one set to failure. I keep saying soon I will do volume work outs but I always go back to my standard fair. Maybe after a couple of weeks of my present routine I will really adopt higher sets with moderate weights.

thanks,,,sees to work for you,,i like that routine,,it would be a nice change as well to adopt myself 'less sets'