Over 45 training

[oldtimer1]

Keeping with the topic is incline pressing necessary? Most bench power lifting specialists never incline. Yet have you ever seen them lacking in the upper pec region?  In flat benching I see the whole pec contracting from top to bottom.  I know this sounds radical. Beginning to question some long held "facts" about weight training. I hardly ever decline press but when I do I feel soreness from the top of the pec to the bottom when I do. That goes against the commonly held bodybuilding lore that it's a lower pec builder. I believe it hits the whole pec area.

Do you really need 3 or 4 different bicep exercises in a session? I do 3 bicep exercises on arm day so I swallowed the cool aid and I'm a hypocrite.

Another point is that seems to be true of many trainers excluding a few like Coleman and Yates is that most champs used moderate weights. Having said that their earlier days were heavy weights.

I have been training for over 40 years and yet I find so many questions about training.  Jeff Everson said that bodybuilding isn't rocket science and you don't have to be a scientist to be a successful bodybuilder. He went on in two different articles about successful bodybuilders that he knew who were far from exercise scientists.

I believe bodybuilding is composed of genetics, work ethic and yes drugs. Could exercise knowledge actually be way down the list of the success paradigm?  

 

[Primemuscle]

Today, I worked hams, calves and lower abs. A big challenge for me was that I forgot my written routine which I use to remember what and how much to do. I got all the exercises in plus a couple more.

I think I did okay on the resistance. If anything, I may have lifted more than usual. I know I did a few more sets and more reps. My hams and glutes are already feeling tight. I may not be able to walk tomorrow! LOL.

In addition to the regular routine I did kickbacks on a plate loaded machine using 200 lbs. I also did Nautilus adductions. For abs I did hanging straight leg, leg raises. All in all, it was a great workout.

[njflex]

Keeping with the topic is incline pressing necessary? Most bench power lifting specialists never incline. Yet have you ever seen them lacking in the upper pec region?  In flat benching I see the whole pec contracting from top to bottom.  I know this sounds radical. Beginning to question some long held "facts" about weight training. I hardly never decline press but when I do I feel soreness from the top of the pec to the bottom when I do. That goes against the commonly held bodybuilding lore that it's a lower pec builder. I believe it hits the whole pec area.

Do you really need 3 or 4 different bicep exercises in a session? I do 3 bicep exercises on arm day so I swallowed the cool aid and I'm a hypocrite.

Another point is that seems to be true of many trainers excluding a few like Coleman and Yates is that most champs used moderate weights. Having said that their earlier days were heavy weights.

I have been training for over 40 years and yet I find so many questions about training.  Jeff Everson said that bodybuilding isn't rocket science and you don't have to be a scientist to be a successful bodybuilder. He went on in two different articles about successful bodybuilders that he knew who were far from exercise scientists.

I believe bodybuilding is composed of genetics, work ethic and yes drugs. Could exercise knowledge actually be way down the list of the success paradigm?  

 

rich you always bring up some interesting points....I guess you can say 1  session of 9 sets barbell curls should suffice?and  other times a few movements and less sets ...I should try this for variation,but my head tells me otherwise..

[Donny]

i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.

[njflex]

i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.

THATS WHAT MAKES THIS AN NEVERENDING ADVENTURE IN PHILOSOPHY'S

[Donny]

THATS WHAT MAKES THIS AN NEVERENDING ADVENTURE IN PHILOSOPHY'S

yes... end of the Day if it works...it works...

[njflex]

CHEST DAY..ITS STILL MY ONLY WEAK POINT TRAINING WISE I HAVE LEFT THE SHOULDER IS STILL HOLDING THE HEAVY WORK BACK,L/S IS WEAK ESP ON DUMBELLS..IT LOCKS UP LIKE ITS AFRAID TO RELAX AND DO THE NATURAL MOVEMENT I'M SHAKY ON THESE  

FDB PRESS AS STATED ABOVE I WORKED UP TO 50'S 3 SETS AFTER 40/45 LBERS,,DOING AS MANY REPS AS I CAN COULD BE 12 COULD BE 5-6 AND SHOULDER GIVES OUT..

inc press..THESES FEEL OK FOR SOME REASON RELATIVE DID 4 SETS WORKED UP TO 145 STILL WAY OFF STRENGHT WISE..

INC FLYES 25/30/30/40 THESE ARE FINE

CABLE CROSSOVERS X2 AND LOWER CABLE FLYES X2 THESE ARE GOOD AS WELL

SEATED PRESS I COULD DO AND WORKING UP HEAVIER AS WELL.ITS LYING FLAT THAT HURTS...X3 85/105/120

PUSHUPS X2X2O THESE ARE PAINLESS GO FIGURE...

I'M DOING MORE SETS LIGHTER THAN WHEN I GO HEAVY ,I AVG 15-17 HEAVIER WORKOUTS IN PAST ,,I DO 17/19 NOW BUT MANY ARE LIGHT WEIGHTS HI REPS.

TRI'S
OVERHEAD EXTENSIONS WITH SMALL BAR INSTEAD ROPE X4
ROPE PUSHDOWNS X4
REVERSE UNDERHANDED PUSHDOWNS X3

ABS
2 MOVEMENTS ABOUT 130 REPS TOTAL
TREADMILL

[oldtimer1]

i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.

According to Arthur Jones his machines cover all three stages. I don't necessarily agree but that was one of the premises of Nautilus machines.

NJ Flex, I also noticed that push ups don't aggravate my bad shoulder. I remember when a coworker had major work on his shoulder. The doctor told him when he was out of rehab to stick with pushups instead of benching. Sometimes I feel that I would have been better off my whole life if I stuck with running and bodyweight training. I would have been just as functionally strong with less wear and tear.  

Today in the gym was cardio day and heavy bag. Did 8 x 440 yards or one lap on a treadmill. The rest between work intervals was 220 yards fast walk that is a half a lap on the electronic track on the treadmill.

Two at 8:00 mile pace.
Two at 7:30 mile pace.
Two at 6:58 mile pace.
Two at 6:30 mile pace.

Hit the heavy bag for two three minute rounds.


Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs.  They looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs."  Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.

[chaos]

Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs.  The looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs."  Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.

Funny. Should have called his bluff!

[Primemuscle]

Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs.  The looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs."  Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.

You have the most interesting gym observations.

[oldtimer1]

Leg day:

1.Dumbbell squat 2 x 12 80lbs (Used straps holding the dumbbells at my sides. Kept upper back vertical and sank all the way to the bottom. Hard exercise.
2.leg press 2 x 12
3. leg extension 3 x 12
4. standing leg curl 3 x 12
5. standing calf 2 x 12
6. seated calf 2 x 15
7. ab coaster 2 x 20 40lbs
8. hanging leg raise 2 x 20
9. neck machine 2 x 15 all four ways meaning front, side and back.

Gym observations:
Holy crap, a hot slightly thick blonde is working out with those panty hose yoga pants. Never thought I'd see the day in this gym. Bought a tear to my eye.  

Why do old men sit in the machine for ever? One guy sat in the seated crunch machine for 15 minutes. He would do a set about every 5 minutes then watch everyone work out.  Scum bag move but I guess he doesn't know any better.

The owner is the nicest gym owner I ever met. Even if it's an act he is always pleasant and up beat.  

Why does the wife aggravate me after I work out? I'm hot and exhausted. Just leave me alone for a bit.  "Honey you have to fix the fence it looks broken.  Look at the ceiling. The dry wall doesn't look right. You have to fix that crack.  Get the vacuum out of the garage my shoulder hurts."  I'm about to explode right about now.

[Donny]

Leg day:

1.Dumbbell squat 2 x 12 80lbs (Used straps holding the dumbbells at my sides. Kept upper back vertical and sank all the way to the bottom. Hard exercise.
2.leg press 2 x 12
3. leg extension 3 x 12
4. standing leg curl 3 x 12
5. standing calf 2 x 12
6. seated calf 2 x 15
7. ab coaster 2 x 20 40lbs
8. hanging leg raise 2 x 20
9. neck machine 2 x 15 all four ways meaning front, side and back.

Gym observations:
Holy crap, a hot slightly thick blonde is working out with those panty hose yoga pants. Never thought I'd see the day in this gym. Bought a tear to my eye.  

Why do old men sit in the machine for ever? One guy sat in the seated crunch machine for 15 minutes. He would do a set about every 5 minutes then watch everyone work out.  Scum bag move but I guess he doesn't know any better.

The owner is the nicest gym owner I ever met. Even if it's an act he is always pleasant and up beat.  

Why does the wife aggravate me after I work out? I'm hot and exhausted. Just leave me alone for a bit.  "Honey you have to fix the fence it looks broken.  Look at the ceiling. The dry wall doesn't look right. You have to fix that crack.  Get the vacuum out of the garage my shoulder hurts."  I'm about to explode right about now.

Dumbbell squats are great. Yes sometimes itīs annoying when people sit on a machine for ages and just Day Dream when you are Training a customer and need the Machine. Rich just donīt get caught sniffing the Hot Blondes Bench 

[njflex]

Dumbbell squats are great. Yes sometimes itīs annoying when people sit on a machine for ages and just Day Dream when you are Training a customer and need the Machine. Rich just donīt get caught sniffing the Hot Blondes Bench 

I M DIGGINH THOSE GOBLET SQUATS....

[Donny]

I M DIGGINH THOSE GOBLET SQUATS....

Great exercise. I really like DB Front squats too.. same training effect.

[oldtimer1]

Dumbbell squats are a hidden exercise almost no one does. The thinking is I use 300lbs for squats so I have to use two 150lbs dumbbells. No, it doesn't take too much weight to create a lot of resistance if you go deep and keep your upper torso upright.

[Primemuscle]

Stayed up waaay too  watching an entire season of Nurse Jackie. I finally got up this afternoon at 1:00 p.m. I've got to stop this. I screws up my entire day. Who eats breakfast a 3:00 p.m.?

Yesterday I worked back. I remembered my cheat sheet, so I stayed on target. -Mostly kept the resistance the same and added more reps. I felt pretty good after working out. I won't feel sore until tomorrow. Today my hams, glutes and calves were a little sore and these jeans are a little tighter in the thigh area.. If I go to the gym, I'll go at about 8:00 p.m. Should be a whole different crowd in the evening. I'll work shoulders, traps and abs.

Maybe working out this evening will make me tired enough to go to bed at a reasonable hour.

[njflex]

back/traps/abs/calves

chins wide grip 3 sets 10-12
bent over rows..135/185/225/225
low pulley rows x3 165/190/210
rope pulls to waiste standing 'stretch pull squeeze
upper pulldowns small bar 'one used for narrow cable rows'pulled from top to chest standing up though...

weighted hypers x3 x12 45 lb plate

traps
shrugs 225/275/295/315/225 12-12-10-10-20

abs crunch machine weighted x4x20

treadmill

[Primemuscle]

Working out in the evening was surprisingly good. Tonight, I worked delts, traps and abs as I mentioned I would earlier. I was able to add weight to pretty much every exercise. I kept the number of reps fairly low on the work sets. Normally, I finish this routine off with back raises. The equipment for doing this was "under repair" which means it will be unusable for the next three weeks or so. I did leg raises instead.

A real bonus is that the gym was fairly empty. They stay open until 11:00 p.m. I was done at 9:15.

[oldtimer1]

Cardio day:

Ran two miles on the treadmill at the gym. Took it fairly easy. I'm a little shot. Ran the first mile at 10 minute pace and the second mile at 9 minute pace. I finished with the last lap at 7:30 minute mile pace.

I hit the heavy bag for two 3 minute rounds. I was breathing like a race horse when I finished.

Gym Observations:

Blonde thick ass milf was there. Only three people in the whole gym.  This is not a morning gym.

[njflex]

NICE WORK CHAPS......

[oldtimer1]

I don't wear chaps. 

[Primemuscle]

Worked pecs and abs tonight. Upped the resistance 10 lbs. on all sets and all movements, including flys. Added in a cable exercise for center pecs. Breezed through the routine without a hitch. Felt great after the workout. Love hitting the gym at night. It's only been two nights, but the gym is almost empty, which means no waiting to use equipment. I will have to go a little earlier tomorrow because they close at 9:00 p.m. on Friday and Saturday nights.

[oldtimer1]

Trained delts and arms:

Standing barbell military press 2 x 8 (all the way down limits weight but works the muscle better than half reps)
dumbbell laterals 2 x 10 25lbs
machine delt laterals 2 x 10
Rear delt machine 2 x 10
dumbbell shrugs 2 x 12 85lbs

Dips 2 x 8 25lbs
Tricep machine 3 x 10
traditional tricep pushdowns 2 x 10

Ez curl 2 x 10 90lbs
Machine scott curl 2 x 10
rope curls 2 x 12

forearm wrist curls 2 x 20 95lbs
reverse pulley curls 2 x 15

ab coaster 2 x 23 40lbs
ab wheel 2 x 20

Gym Observations:

The old lady who has the morning shift before the owner comes in at around 9:30 died. On Wednesday she jokingly told me, "Wear a coat or you will get sick. Listen to your mother" she said with a smile. Apparently had a stroke.  I'm new to the gym so I didn't really know her. She always was cheerful with a smile.

Couldn't find the EZ curl bar that I use for curls. They had one of those extreme crazy bend bars and I thought I would use it. On the first rep I banged my head on the bar doing curls. Felt like a dope. Have to come with reason why I have a bump on my forehead.

Gym was semi packed today.  A lot of the men there look like cops and that would explain why they aren't at work in the morning. 

[njflex]

delts

fr press  getting there 4 sets warmed light ,,25 's a side then did workig sets 115/125/135 to drop 145-115.light pain on these..

tri set used cable station this time side laterals/front bar raise/rear delt bent raise x3 10 reps ea,,

upright rows premade curl bar 60/70/80

great pump

bi's

mixed in some extra tri work 'did tris mon nite'had 3 day rest in between..

premade curl bar 60/70/80/90 with rope extensions overhead,,curls were 8-10 rep tris 12-15

seated padded bicep curl x3 with dip machine same reps as above

seated concetrated hammer curls x2 35/40 db

standing db curl 40/40

forarms
3 sets rope weighted rolls
revers behind back cable wrist curls

[Primemuscle]

Gym Observations:

The old lady who has the morning shift before the owner comes in at around 9:30 died. On Wednesday she jokingly told me, "Wear a coat or you will get sick. Listen to your mother" she said with a smile. Apparently had a stroke.  I'm new to the gym so I didn't really know her. She always was cheerful with a smile.

Couldn't find the EZ curl bar that I use for curls. They had one of those extreme crazy bend bars and I thought I would use it. On the first rep I banged my head on the bar doing curls. Felt like a dope. Have to come with reason why I have a bump on my forehead.

Gym was semi packed today.  A lot of the men there look like cops and that would explain why they aren't at work in the morning. 

The Nautilus Plus where I work out there is a lot of police and firefighters working out. The original owner was a former fireman. I suspect they get a free membership or at least, greatly reduced.

Hitting the gym in the evening is great if you want to avoid the crowds. 8:00 p.m. has been the best time so far.

I've had my share of mishaps working out, pretty much every one does.

I worked with a lady who had a stroke while at work. None of us knew what was happening at first. She just kind of went "blank". Se did not die, but that was her last day at work. Everyone dies, even folks who are nice.