Over 45 training

[njflex]

LEG DAY HAD SHORT TIME UNDER 1 HR TO GET IT IN MADE THE BEST OF IT,,,

V SQUAT HAMMER SUPERSTTED WITH LYING SLED PRESS 10X10 BRUTAL..2 PLATES SIDE /3/4/5 AND 180/200/220/240
SMITH LUNGES X3 12 REPS PER LEG 135/155/165
LEG EXTENSIONS SETS 20 X3 KILLER 190 X3

HAMS
SLDL SUPESETTED WITH STANDING SINGLE LEG CURLS 135/185/205 ..70/80/90
SEATED LEG CURL 180/195

CALVES
4 SETS SEATED CALF RAISES

[Donny]

Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? 

[njflex]

Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? 

are u back to work?

[oldtimer1]

Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? 

I workout in the morning now before work. It's hard when you're over 55. My body is tight and takes awhile to get into the swing of things.  First warm sets hurt.  


Trained legs today:

Squats 3 x 8 (went up to 265lbs. I realize I'm not going nearly deep enough.  I just don't feel right in the power cage in this gym. The safety bars are either too high or too low.  At home they are just right)

leg press 2 x 12 4 plates on each side.Went deep
leg extensions 2 x 12 (165lbs was where I set the pin. I realize the weight is meaningless from machine to machine. My home unit 80lbs is really heavy.)
standing leg curl 2 x 12

standing calf 2 x 12 195lbs (Excellant feel to this calf machine. My home unit I usually use in the 300lbs region.  195lbs on this unit feels like 300lbs on my home plate loading unit.)
seated calf 2 x 12 90lbs

ab coaster 2 x 27 40lbs
ab crunch machine 2 x 15

Gym Observations:

I know my obsession with guys who are delusional in the gym is a broken record but really wow watching this guy.  He put about 200lbs on the seated calf raise with plates and proceeded to barely move his heel up and down.  Later he put all these heavy chains around his neck and barely bent his arms in weighted dips.  Really guy, you're not that strong. Quit lying to yourself.

Watched a personal trainer working. He sure likes counting reps for people.  I really don't know why these people are paying him?  He does about the same thing with every client. One set of about 6 or 8 exercises praising the client on every exercise. Are they that clueless that they think he has some secret magic for them?

My gym buddy was so talkative today it was pissing me off while I was doing squats. I wanted to get to my next set but I had to let him finish his story after every set.

There has been a flood of girls coming to this guy's hard core gym. I wonder what is happening?  I guess the word is out that this place is cheap and has everything you need.

Why is a gallon of water the thing now to bring to the gym?  I never drank a gallon of water during a workout in my life.  

The owner of this gym has a lot going for him. He teaches Kempo karate in his martial arts dojo, has his personal trainer thing going, does carpentry business on the side and in addition to his gym owns a barber shop.  

 





 

[Primemuscle]

Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? 

Morning training has never been a consideration for me. I am sleep walking until noon.

[Primemuscle]

No workout today. I went in debt for a new car and it took the entire day. I am excited about the car purchase, but when I got home at 8:00 p.m., I was exhausted and hungry.

Let me explain. At 10:00 a.m. I returned the loaner, which I really enjoyed driving for the last almost 5 days. Before I could pay the repair bill, Cat, a sales person for the dealership showed up to talk to me about a 2016 Mazda CX3 I'd been looking at the night before online, which was now parked, enticingly, in front of the service department entry.

I explained to Cat that I needed to be at a Board meeting and didn't have much time, then I proceeded to let her and the sales manager present me with an offer to purchase the car. When I said I had to go, the sales manager suggested I drive the car to the meeting, which meant I would put a little over 100 miles on this vehicle which had racked up a whopping 15 miles in demo drives.
I took them up on their offer for two reasons. I wanted to know if it was a comfortable ride on a 100-mile roundtrip drive. Secondly, I had to get going.

On the way home, I met with my banker to see what he could do in the way of financing this purchase. With my credit score of 818, I was offered a 1.65% interest rate on a 5 year contract, which is close to free money.

The bottom line is that there is a hot new car sitting in the garage tonight. I am posting this while hoping I won’t have buyer’s remorse tomorrow. I keep telling myself that I only live once and considering how long I keep my cars, this may be the last one I buy.

Next up, a class in automobile technology. This car nearly drives itself while keeping me so connected, my that next post on Getbig might be dictated via the car's audio/Bluetooth, wifi internet connection.

[oldtimer1]

Congratulations Prime on the new car. You got a great deal on that car loan.  I too keep cars forever. I bought two brand new cars in 2011 and 2012 respectively. The second for my wife.  I will drive my car for about 12 plus years then buy another new one.  Reliability is my biggest concern with a car with comfort and mileage coming in second and third. Maybe my next car will be more sporty than the Camry I now drive. Then again I know for 10 plus years the car will just work with nothing more than normal maintenance.

[njflex]

CHEST/TRI/ABS/TREADMILL

GYM WAS PACKED EVERYTHING I WOULD HAVE USED TO START WORKOUT WAS ALL TAKEN AND IT WAS PAST 8PM WHICH IS STRANGE USUALLY CROWD HAS THINNED BY THEN ANY WAY

STARTED WITH HAMMER SEATED PRESS IT STARTS LOW AND PRESSES TO MIDPOINT CHEST AT TOP PORTION,HAVEN'T DONE THESE SINCE I TWEAKED SHOULDER I EXPECTED THIS NOT TO GO WELL BUT ALAS IT DID,,
I WARMED WITH A PLATE ASIDE FOR 20,PLATE AND 25 STILL GOOD AND FINISHED 2 PLATES A SIDE FOR 12-15 I WAS HAPPY..

SEATED CHEST PRESS 'STACK VERSION'X3 135/155/165 10 REPS GOAL

INC PRESS X3 135/155/165 -135 DROP

INC FLYE 40/40/40 10 REPS

CABLE CROSSOVERS X3 12 REPS SET

2 SETS DECLINE PUSHUPS X15 1 SET BW 1 SET 25 LB ON LOWER BACK

TRIS
OVERHEAD ROPE EXTENSIONS X3
DIP MACHINE X3 170/170/190
CLOSE GRIP PUSHDOWNS X3
SINGLE ARM CABLE EXTENSIONS X3 'FACE SIDEWAYS DOING THESE '

ABS

TREADMILL

[Primemuscle]

Congratulations Prime on the new car. You got a great deal on that car loan.  I too keep cars forever. I bought two brand new cars in 2011 and 2012 respectively. The second for my wife.  I will drive my car for about 12 plus years then buy another new one.  Reliability is my biggest concern with a car with comfort and mileage coming in second and third. Maybe my next car will be more sporty than the Camry I now drive. Then again I know for 10 plus years the car will just work with nothing more than normal maintenance.

Toyota's, the Camry in particular has a reputation for holding up well and being trouble free. -Good choice.

The Mazda CX3 is a new model this year. It is essentially a Mazda CX5 only smaller. Generally speaking, it is not advised to get a vehicle in its first year of manufacture. Sometimes, I ignore advice. 

[njflex]

Toyota's, the Camry in particular has a reputation for holding up well and being trouble free. -Good choice.

The Mazda CX3 is a new model this year. It is essentially a Mazda CX5 only smaller. Generally speaking, it is not advised to get a vehicle in its first year of manufacture. Sometimes, I ignore advice. 

YES BEING IN CAR INDUSTRY 1ST YR IS NEVER ADVISED...A SALESMAN WILL OF COURSE NEVER TELL 

[oldtimer1]

Trained delt and arms.  

Press behind the neck 2 x 6 125lbs (barbell all the way down to the traps)
Dumbbell press 1 x 10 45lbs (all the way down)
dumbbell laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Barbell shrugs 2 x 10 255lbs

Weighted dips 2 x 10 25lbs (very deep)
traditional tricep pushdowns 3 x 12
rope push downs 2 x 10

EZ bar curls 2 x 10 95lbs
pulley straight bar curls 3 x 12
scott curl machine 2 x 8
concentration curls 2 x 12 25lbs

Wrist curls 2 x 30 85lbs
reverse grip pulley curls 2 x 12

ab coaster 2 x 27 40lbs
ab seated crunch machine 2 x 20

Gym observation:

Well, maybe not a gym observation but at my part time retirement job a clueless woman who actually is a good marathon runner has no clue about lifting. I do run having been on the track team in high school and college. So many distance runners only judge being in shape by how good you are at endurance activities like distance running or biking.  While cardio is important they dismiss strength training as meaningless because they can out run you.  I say both are important.  Back to the marathon woman.  Her and her husband are both into marathon running.  She is about 100lbs and her husband about 140lbs.  When she talks she dismisses me as not having a work out ethic because unlike her and her husband I don't do stuff like run 10 miles at a workout.  I'm sure her husband couldn't budge 315lbs off the ground.

The gym was just about empty today.  Just me and my friend. I told him it looks like  we owned the place.  Odd looking across the big gym and seeing no one.  It started to fill up as we worked out though. I never work out at night due to my job but I heard it's shoulder to shoulder then.  

I mentioned before how old a lot of the equipment is in this old school gym.  They have this weird step cardio machine.  It's not the modern climbing stairs cardio machine but you place your foot on the foot pads and it just moves up and down maybe 6 inches alternating legs.  I see people constantly on this machine and I wonder how hard can it be?  I guess I have to try it. It looks like they are barely moving their legs.  

I again heard how the gym is home to more than a few out law biker guys. Makes me think I could be by a guy involved in meth production, prostitution and protection shake downs. Morale to the story if I bump into a guy with a beard and tats I will be sure to say excuse me.  

[Primemuscle]

YES BEING IN CAR INDUSTRY 1ST YR IS NEVER ADVISED...A SALESMAN WILL OF COURSE NEVER TELL 

I'm counting on Mazda's reputation for quality and the positive reviews for the CX3. For a sub-compact it is really tricked out. The upholstery is two-tone leather and suede. Some of the leather sections are perforated. The attention to detail is astounding.

Here are some of the better reviews. Not all of them are this good though.

http://www.caranddriver.com/reviews/2016-mazda-cx-3-first-drive-review

http://www.caranddriver.com/mazda/cx-3

http://www.consumerreports.org/cars/2016-mazda-cx3-review/

This is clearly not a family car. Most of the time, it's just lucy and I in the car, so the back seat being crowded isn't an issue. In a pinch, when we all go somewhere together, it is easier for the back seat passengers to get in and out of than my daughter's new VW bug. The head room in the front seat is amazing. I can wear my fedora and still be several inches away from the top. I noticed that some of the reviewers thought it was noisy. It seems quieter than the 2004 Mazda 6 I had before. However, the ride is somewhat stiffer. It was comfortable on a hundred mile round trip....long enough to start feeling uncomfortable.

I thought of getting a Mini or even a Fiat. The Mini is a lot more expensive with the features I wanted. With the Fiat, I was concerned about reliability in the long term. The mechanic I use says Mazda is very reliable and doesn't require a lot of maintenance. Of course this model with all its technology, could become a nightmare when these "bells and whistles" start failing as they probably will.

This is not the quintessential "old man" vehicle. Having said that, I generally keep cars for around 10 years....meaning I could still be driving it when I am 81 years old. What a freak!





 

[Donny]

Trained delt and arms.  

Press behind the neck 2 x 6 125lbs (barbell all the way down to the traps)
Dumbbell press 1 x 10 45lbs (all the way down)
dumbbell laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Barbell shrugs 2 x 10 255lbs

Weighted dips 2 x 10 25lbs (very deep)
traditional tricep pushdowns 3 x 12
rope push downs 2 x 10

EZ bar curls 2 x 10 95lbs
pulley straight bar curls 3 x 12
scott curl machine 2 x 8
concentration curls 2 x 12 25lbs

Wrist curls 2 x 30 85lbs
reverse grip pulley curls 2 x 12

ab coaster 2 x 27 40lbs
ab seated crunch machine 2 x 20

Gym observation:

Well, maybe not a gym observation but at my part time retirement job a clueless woman who actually is a good marathon runner has no clue about lifting. I do run having been on the track team in high school and college. So many distance runners only judge being in shape by how good you are at endurance activities like distance running or biking.  While cardio is important they dismiss strength training as meaningless because they can out run you.  I say both are important.  Back to the marathon woman.  Her and her husband are both into marathon running.  She is about 100lbs and her husband about 140lbs.  When she talks she dismisses me as not having a work out ethic because unlike her and her husband I don't do stuff like run 10 miles at a workout.  I'm sure her husband couldn't budge 315lbs off the ground.

The gym was just about empty today.  Just me and my friend. I told him it looks like  we owned the place.  Odd looking across the big gym and seeing no one.  It started to fill up as we worked out though. I never work out at night due to my job but I heard it's shoulder to shoulder then.  

I mentioned before how old a lot of the equipment is in this old school gym.  They have this weird step cardio machine.  It's not the modern climbing stairs cardio machine but you place your foot on the foot pads and it just moves up and down maybe 6 inches alternating legs.  I see people constantly on this machine and I wonder how hard can it be?  I guess I have to try it. It looks like they are barely moving their legs.  

I again heard how the gym is home to more than a few out law biker guys. Makes me think I could be by a guy involved in meth production, prostitution and protection shake downs. Morale to the story if I bump into a guy with a beard and tats I will be sure to say excuse me.  

yes both are important, cardio and weights. I know a guy who uses an empty Olympic bar and presses it thinking he has worked his chest enough. Always rags on about "Big" Bodybuilders. Yes a Marathon runner, he did say some bigger guys were laughing at him in the gym so maybe why he is a bit anti-bodybuilding. The wise runners train the important muscles to avoid typical runners injuries. Today i am doing my full body Blast and then a cycle on my Mountain Bike.

[Donny]

shoulder area and traps are feeling good today. Yesterday i did a SS of DB side raises with close grip ez bar upright rows. Was very effective. Just saying... The sun is shining and the birds are singing outside. I love the fresh air. I always try to get my cardio out doors. The weather is getting better so i will be out on my Mountain bike a lot more.

[njflex]

shoulder area and traps are feeling good today. Yesterday i did a SS of DB side raises with close grip ez bar upright rows. Was very effective. Just saying... The sun is shining and the birds are singing outside. I love the fresh air. I always try to get my cardio out doors. The weather is getting better so i will be out on my Mountain bike a lot more.

good to hear,,,,

[njflex]

back/traps/abs/cardio bike'just a 10 minute'interval before leaving gym keep blood pumping..

t bar row elevated version lying down ,,plate and 25/2 plates/2 plates and 25
front pulldowns x3 150/165/180
cable low rows with wide pulldown bar 160/175/185,,these are different than using the small triangle bar
underhanded pulls to upper chest standing from top portion cable 'station'used one of those funky handle bar'bars'x3
single arm cable row from bottom 'standing'like doing db off the rack rows but cable version x2

all cable this time ..

weighted hypers x3

traps shrugs
185 no straps/225 no straps,275 strapped/295 strapped,225 till failure

abs
5 sets 30 lying crunch roller machine

[oldtimer1]

Trained back and chest today.  Heading out to work.  After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room.  Going to hang out in the room with the booze I am bringing in in my suit case.  Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor. 

[njflex]

Trained back and chest today.  Heading out to work.  After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room.  Going to hang out in the room with the booze I am bringing in in my suit case.  Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor. 

AWESOME...GOING TO SEE A COMEDIAN IN JULY AT BORGATA TRYING TO GET COMPED BY MY MOMS CONNECTION AT TROPICANA...

[Donny]

Trained back and chest today.  Heading out to work.  After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room.  Going to hang out in the room with the booze I am bringing in in my suit case.  Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor. 

  still life in the old Dog...hope you had a great time

[njflex]

delt/bi/forarms

fr presses,,135/145/155/135
side laterals 25/30/30/30-20 drop
rear crossovers standing cross arms across and and out x3
cable uprights x3
undrhanded front curl bar raises x2 50/60 lbs bar

bis
curls curl bar premade..80/90/90/70 10/10/10/12
curl machine single arm x3
seated cable curls handle grips done on seated row station x2
across body hammers x2 40/45's db

forearms
cable wrist curls reverse arms on knee x3
behind back wrist curls x3

[oldtimer1]

My head hurts. 

[njflex]

My head hurts. 
[/quote
Lol

[oldtimer1]

Ran two 8:30 pace 7.0 MPH miles today. I know it's slow but I'm getting there after the nerve damage in my foot. Felt like I wasn't pushing myself and that's a good feeling.  Hope I can start picking up the pace soon.

 I do struggle what's the best method when I combine cardio and lifting. Use serious high intensity like 1 or 3 work sets with a three day split?  Use an old fashion whole body routine and then use two days off between lifting for cardio?  Use multiple sets with moderate weights tiring the muscles out through repeated sets instead of to exhaustion with one or two sets?

I remember about 10 years ago I used a Yates inspired routine that I combined with running but it is brutal always taking that one set to the point of exhaustion on every exercise.  I used it 4 weeks before I couldn't do it anymore but I made really good gains in terms of leaness. It is just unsustainable for me to get blue in the face every workout trying to get that one more rep or 5lbs on the bar at this stage of my life.

[njflex]

leg day..

hammer v squat couple warm up sets,,,3 /4/5/5 and a 25 plates.10/10/10/8
lying sled press 200/240/280/300 10/10/10/10
walking lunges kettle bells 45's x2
extensions 190 x20/190 x17/190 x18 forced last reps brutal

hams
standing leg curl single leg x4 70-100 x10 reps per leg
sldl dbells 75/85/90

standing calf raises 200/220/240/240/240

[Donny]

Ran two 8:30 pace 7.0 MPH miles today. I know it's slow but I'm getting there after the nerve damage in my foot. Felt like I wasn't pushing myself and that's a good feeling.  Hope I can start picking up the pace soon.

 I do struggle what's the best method when I combine cardio and lifting. Use serious high intensity like 1 or 3 work sets with a three day split?  Use an old fashion whole body routine and then use two days off between lifting for cardio?  Use multiple sets with moderate weights tiring the muscles out through repeated sets instead of to exhaustion with one or two sets?

I remember about 10 years ago I used a Yates inspired routine that I combined with running but it is brutal always taking that one set to the point of exhaustion on every exercise.  I used it 4 weeks before I couldn't do it anymore but I made really good gains in terms of leaness. It is just unsustainable for me to get blue in the face every workout trying to get that one more rep or 5lbs on the bar at this stage of my life.

I think either a 3 day split or a full body workout 2-3 days a week is perfect with cardio. i like to do cardio after a full body workout. 3 sets per exercise is plenty on a full body workout. I also go with Bill Pearl on the training to failure.. leaving some gas in the Tank.