Over 45 training

[oldtimer1]

Leg day:

Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12

Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50

leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs

neck work

[njflex]

Leg day:

Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12

Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50

leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs

neck work

nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...

[Donny]

Leg day:

Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12

Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50

leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs

neck work

Nice work on the abs too Rich. Donīt see Giant sets much these days. went for a long walk, windy and drizzle rain but ok. Did not run because i got injections again this morning.

[oldtimer1]

nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...

I really feel bad for you. How did it happen? Dumbbell flat benching? Hopefully you don't have a tendon rupture. If you see an orthopedic surgeon find one that specializes in shoulders and not a guy who says he does everything from foot to head. I would guess he will order an MRI. If you need a tendon reattached it's better to have it soon. My doctor said it's easier and has a much higher success rate if the injury is fresh concerning a tendon rupture. Maybe you just have a muscle tear that will heal in time.

When I ripped off my bicep and saw it up by my delt I thought my lifting was over. A very young surgeon who must have been up on the latest techniques put me back together with two metal anchors to reattach the tendon to my forearm bones.  It took me 6 months but my strength returned. I know it was just a bicep but it was completely torn off and effected the entire arm and shoulder. I couldn't bench the bar 4 weeks after the operation.  The doctor who never lifted a weight in his life heard I was doing 405 for my deadlifts over a half year after the operation said that could ruin a healthy arm.  I'm really pleased with the function of my arm. I hit the heavy bag, do power cleans, chins and deadlifts. All stuff that would be really stressful to the repair but it held up.

Wishing the best for you and Donny with the injuries.  I find as I get older I get more fragile.

[Primemuscle]

nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...

Sorry to read this. Are you pushing yourself too hard a the gym?

[Primemuscle]

Worked arms today. I am trying the 6 day a week thing again in hopes that it will get me in the routine of hitting the gym on a regular basis.

Seated alternate dumbbell curls, 4 sets of 10-4
Triceps press downs, 4 sets of 8-10
EZ bar curl using a cable weight loaded machine, 3 sets of 6-4
Seated triceps dumbbell overhead presses, 3 sets of 8-10
forearm curls, 4 sets 12-10
Reverse EZ bar curls, 3 sets 8-4
Nautilus crunches, 3 sets of 15

I rested very little between sets, between 15 and 30 seconds. I was done in 40 minutes. This routine is designed for heavier weights which I hope to work back up to in a few months. The last time I did this routine as outlined, I weighed 205 lbs. I am 180 lbs. at present. One thing I noticed was that my veins were popping out all over my arms. I did each exercise slowly and very strict.

[njflex]

guys thank for the kinds words,,,no it was done stretching which I never really do,,,i'm 100 pct better as opposed to 2 days ago I couldn't raise my arm ,I have full range but pain in certain intervals 'areas'of the shoulder,its front delt mostly..few days off training I will re-asses.stupidly we stretched arms /delts prechest on incline incline ,arms overhead and we pulled back arms and stretched I felt it there ,I guess it tweaked it already ,it was dumb,dumb.dumb....ice/heat/advils are working...

[Donny]

guys thank for the kinds words,,,no it was done stretching which I never really do,,,i'm 100 pct better as opposed to 2 days ago I couldn't raise my arm ,I have full range but pain in certain intervals 'areas'of the shoulder,its front delt mostly..few days off training I will re-asses.stupidly we stretched arms /delts prechest on incline incline ,arms overhead and we pulled back arms and stretched I felt it there ,I guess it tweaked it already ,it was dumb,dumb.dumb....ice/heat/advils are working...

Good to hear you are getting better Steve... REST

[njflex]

Good to hear you are getting better Steve... REST

thanks man,,pisses me off I was cruising on training,locked in no issues,feeling awesome ..

[oldtimer1]

Glad it's not serious.  Gentle stretching never painful stretching. Painful stretching is bad for tendons and ligaments. Gentle is good.


Ran 2 miles on my off lifting day. Averaged 8:45 miles. Foot and ankle injuries still haunting me but it wasn't too bad today. Hope to keep going in a positive direction and get that time way down.  Sitting here typing whether or not to hit the heavy bag before work.  I really want to chill but I know I should do a couple of rounds. On the fence.

[oldtimer1]

Delt and arms: Using moderate weights but I'm feeling it.

Dumbbell press standing 2 x 10 45lbs (all the way down)
Dumbbell delt laterals 2 x 10 25lbs
One arm pulley delt laterals 1 x 10 20lbs
Dumbbell rear delt laterals 2 x 10 30lbs
Shrugs 2 x 10 235lbs

Ez bicep curl 2 x 10 90lbs
Pulley straight bar curls 2 x 10
Concentration curls 2 x 12

Pulley tricep conventional pushdowns 2 x 10
Single dumbbell two hand seated tricep extensions 2 x 10 75lbs (all the way down)
skull crushers 2 x 8 90lbs

forearm wrist curls 2x 25 90lbs
wrist extensions 2 x 15

wheel roll out 2 x 18
pulley crunches 2 x 25

Ivanko grippers 2 x 20 (these can really hurt my hand.  Can't they make these padded?)

Finished the workout with an Orgain protein drink. Tastes like grass clippings in the most delicious chocolate powder.

[njflex]

TREADMILL/ABS. LIGHT TRICEP ROPE EXTENSIONSX5/ROPE HAMMER CURLS 'LIGHT A JOKE'FELT PAIN DOING THESE...WANTED TO GET BLOOD AROUND SHOULDER AREA ,BOUGHT TIGER BALM RUB 'LOVE THE SMELL'AND USED MY WIFE ELECTRIC PAD STIMULATORS PRETTY COOL TWITCHES THE MUSCLE 'LOW SETTING 'STILL STIFF/PAIN ON A SCZLE 1-10 I'M STILL 5 OR 6 ,I CAN RAISE ARMS AND MOVE AROUND FREELY THO...I'M DAYS AWAY FROM SEEING IF I COULD TRULY TRAIN  

[Primemuscle]

First off, I avoided stretching. 

Yesterday, worked hams, calves and abs.

Seated leg curls, 4 X 10-4
Standing calf raises, 4 X 15-12
Lying leg curls, 4 X 10-4
leg press calves, 4 X 15-12
Reverse hack squats, 3 X 10-6
Seated calf raises, 3 X 15-12  (the seated calf machine was out of commission so I did them the old fashioned way resting a loaded barbell across my knees)
Nautilus ab crunches, 3 X 25

No cardio. Done in 50 minutes. Rested 30 seconds or less between reps. Did not use really heavy weights, but still feeling it today.

[Primemuscle]

Sorry for giving you crap about stretching, Steve. Today when I was working back, I think it was when I was doing wide grip front lat pull-downs that I must have pulled my left inguinal ligament. When I got home, I noticed when I either sat or stood up it hurts...hurts right next to my left nut. I was going for maximum stretch not maximum weight.

Today I worked back obviously. Relatively light weights, good form, and not a lot of reps.

Front wide grip lat pull-downs, 4 X 12-6
Bench rows (sort of), 4 X 12-6
Low cable rows, 3 X 8-6
Reverse grip lat pull-downs, 3 X 8-6
One arm dumbbell rows, 2 X 8

For abs it did two sets of 12 on the Nautilus low back machine and two sets of 12 on the Nautilus rowing torso machine.

I even had time for a fast 7 minute tan.

Total time working out was 40 minutes.

[njflex]

prime no worries..believe me i have been beating myself for 3 days talking to myself,,why/why ...ice/heat and more tiger balm 2 nite,,our boy donny is the 'main event on the g/o board god bless him ...he's a fighter..

[Primemuscle]

prime no worries..believe me i have been beating myself for 3 days talking to myself,,why/why ...ice/heat and more tiger balm 2 nite,,our boy donny is the 'main event on the g/o board god bless him ...he's a fighter..

I feel for him. I have been there myself. Usually, it was me that either caused it or fostered it because I could not resist replying and further engaging in the negativity of it all. You are a master of neutrality and staying under the radar. I envy you this and I hope I've learn something from you too so I won't set myself up so often.

Even if Donny posted a military document which included a photo of himself, there are folks who would take exception and say it is fakery. I have to give Josh credit for backing down when it appeared his accusations were unfounded. It takes character to do that.

I am a suspicious person by nature and yet I am more inclined to give someone the benefit of doubt than many folks are. Believing in people is much easier than not believing in them.

[njflex]

I feel for him. I have been there myself. Usually, it was me that either caused it or fostered it because I could not resist replying and further engaging in the negativity of it all. You are a master of neutrality and staying under the radar. I envy you this and I hope I've learn something from you too so I won't set myself up so often.

Even if Donny posted a military document which included a photo of himself, there are folks who would take exception and say it is fakery. I have to give Josh credit for backing down when it appeared his accusations were unfounded. It takes character to do that.

I am a suspicious person by nature and yet I am more inclined to give someone the benefit of doubt than many folks are. Believing in people is much easier than not believing in them.

good jay....i mean i tell/give as much as i can with staying private as well,this forum has some cool/interesting people,i read alot here and learn,and enjoy alot of sections here..i don't think it should be all fake/gimmick or someone posting or pics and not be them thats lame,,,be closre to who u are in real life,i do and u seem to as well,and i believe donny/rich as well ..

[oldtimer1]

I had a blood test today to check testosterone levels. If you remember my doctor put me on Clomid to raise my testosterone. I have been on it for 4 months. I really don't feel any different but I had a good training run for 4 months. Really curious if it made a difference.

I think the mechanism of Clomid is that it binds to estrogen receptors in men and the pituitary gland region in the brain puts out more luteinizing hormone to increase testosterone because it's not turned off by the aromtase of testosterone.

[Donny]

I had a blood test today to check testosterone levels. If you remember my doctor put me on Clomid to raise my testosterone. I have been on it for 4 months. I really don't feel any different but I had a good training run for 4 months. Really curious if it made a difference.

I think the mechanism of Clomid is that it binds to estrogen receptors in men and the pituitary gland region in the brain puts out more luteinizing hormone to increase testosterone because it's not turned off by the aromtase of testosterone.

Intresting Rich....

[Primemuscle]

Despite all efforts to avoid this, like not using much weight and really cutting back on the number of reps, I woke up this morning barely able to walk because my calves were in knots. When I worked them last Wednesday, I made a point of keeping the resistance light but I did a fair number of reps. My conclusion is that at least when it comes to calves increased reps produce more results, assuming sore is the same as well worked.

[njflex]

Despite all efforts to avoid this, like not using much weight and really cutting back on the number of reps, I woke up this morning barely able to walk because my calves were in knots. When I worked them last Wednesday, I made a point of keeping the resistance light but I did a fair number of reps. My conclusion is that at least when it comes to calves increased reps produce more results, assuming sore is the same as well worked.

CALVES DEF GROW BETTER ON HIGH REPS AND HEAVYWEIGHT THATS ABLE TO PERFORM WITHIN REP SCHEME ..

[Primemuscle]

CALVES DEF GROW BETTER ON HIGH REPS AND HEAVYWEIGHT THATS ABLE TO PERFORM WITHIN REP SCHEME ..

Mine don't grow no matter the routine I use. They just get sore. 

[oldtimer1]

I have been training calves for 40 years and I still have zero calf development.

[njflex]

treadmill/abs,,on a positive note did 6 sets 10 reps inner grip chinups,no pain that way,did some cable shrugs,bent over cable raise...but front cable raise whoaaa  could not do a full range with 7.5 lbs lol on l/s,,without weight i can raise arm up and straight painless pretty much..side cable raise weighted hurt too ...did some ice/electric pad therapy /rub..

[Primemuscle]

treadmill/abs,,on a positive note did 6 sets 10 reps inner grip chinups,no pain that way,did some cable shrugs,bent over cable raise...but front cable raise whoaaa  could not do a full range with 7.5 lbs lol on l/s,,without weight i can raise arm up and straight painless pretty much..side cable raise weighted hurt too ...did some ice/electric pad therapy /rub..

Remember there is a reason for pain, it is one of the ways your body protects itself. There is no glory in working through pain and ending up with an injury that takes you down worse.