Over 45 training

[njflex]

delts.bi/forearms

fr press i warm up bar/and 25 perside reps to keep shoulder warm/loose to start i used to jump right in taking good care now'rich 'is rubbing off on me..worked 115/135/145/145 12/10/10/10
side laterals,25/30/30/35-20 drop ..12/10/10/8 heavy hard reps -10 reps at 20 on the drop
superset upper rope pulls to face'cable'and seated bent over rear raise with 20/25/25 db
front bar raise '45 lb straight bar..55/65/75 10 reps..
finished side cable raises no handles just cable part different feel/position at top i repped to burn x2x20

bis
straight curls big bar again ,,85/95/105/105-75 drop 8-10 reps,,other sets 10/10/10
padded scott curl machine single arm x3
seated cable single grips done together on low row x3x10 per set theses are nice
finished concetration curls hammer grip 25/30 db x12 just pumped smooth reps

forearms 2 exercises wrist curls fr'reverse' and back

treadmill just quick keep body/blood going at end workout not long ..

[Donny]

delts.bi/forearms

fr press i warm up bar/and 25 perside reps to keep shoulder warm/loose to start i used to jump right in taking good care now'rich 'is rubbing off on me..worked 115/135/145/145 12/10/10/10
side laterals,25/30/30/35-20 drop ..12/10/10/8 heavy hard reps -10 reps at 20 on the drop
superset upper rope pulls to face'cable'and seated bent over rear raise with 20/25/25 db
front bar raise '45 lb straight bar..55/65/75 10 reps..
finished side cable raises no handles just cable part different feel/position at top i repped to burn x2x20

bis
straight curls big bar again ,,85/95/105/105-75 drop 8-10 reps,,other sets 10/10/10
padded scott curl machine single arm x3
seated cable single grips done together on low row x3x10 per set theses are nice
finished concetration curls hammer grip 25/30 db x12 just pumped smooth reps

forearms 2 exercises wrist curls fr'reverse' and back

treadmill just quick keep body/blood going at end workout not long ..

Get that Yucky cardio in there Steve ..  nice Day today. Sun is out and there is a cool wind. I have my Terrace Door open and am sitting now and again outside... I was practising Jo Suburi as taught from Saito Sensei. it relaxes me.

[njflex]

Get that Yucky cardio in there Steve ..  nice Day today. Sun is out and there is a cool wind. I have my Terrace Door open and am sitting now and again outside... I was practising Jo Suburi as taught from Saito Sensei. it relaxes me.

nice donny,,its cold here no sun  :-\possible snow mix

[Donny]

nice donny,,its cold here no sun  :-\possible snow mix

really? never mind i am sure you will get a great summer where you are. was out on a short trip to a local store on my Mountain Bike... wearing a T-shirt. lovely breeze.

[njflex]

legs...

v hammer squat 3/4//5/5 and 25 plates per side sets of 10
lying sled press..200/240/260/300..reps 10
walking 45
's ketle bar lunges x2
extension 235/240/245 x12

hams
lying leg curls 140/145/155 x10
sldl 135/185/195/225

no calves today was pressed for time had daughters dance class she takes on saturdays..

[Donny]

legs...

v hammer squat 3/4//5/5 and 25 plates per side sets of 10
lying sled press..200/240/260/300..reps 10
walking 45
's ketle bar lunges x2
extension 235/240/245 x12

hams
lying leg curls 140/145/155 x10
sldl 135/185/195/225

no calves today was pressed for time had daughters dance class she takes on saturdays..

Calves you can fit in somewhere.. your Daughter is more important and i am glad you are the man you are Steve. Family Man.

[njflex]

Calves you can fit in somewhere.. your Daughter is more important and i am glad you are the man you are Steve. Family Man.

thanks man..

[Donny]

thanks man..

wellcome Steve 

[oldtimer1]

Day off to do nothing. Went to a Irish bar for lunch and some Guinness.  Instead of ordering from the lunch menu I went to the main menu and ordered a steak.  The steak was amazing and brought out on a metal plate that was sizzling.  One table was filled with about 12 NJ Italians. I hear the Irish guy at the bar next to me say to his girl, "Check out all the Capones."   

I always feel bad about taking a day off but I am fried.  Hopefully doing cardio tomorrow.

[Primemuscle]

Attended an AFT Oregon conference Friday night, all day Saturday, culminating with the Banquet, awards ceremony and karaoke in the bar on the 23rd floor overlooking downtown Portland. The conference finished up today. Monday, it is back to the gym for me - got to work off all that food the hotel provided us. It was surprisingly tasty for hotel food served buffet style. I even ate some decadent dark chocolate cake and then a fancy raspberry/chocolate New York style cheese cake the following night. The Saturday afternoon snack consisted of various cheeses, crackers and fruit. This was healthier fair than I had expected from previous experiences. Cocktails were out-of-sight price-wise. Scotch rocks with "nothing special" scotch was $9.25 plus tip for what must have been a tablespoon of scotch poured over a glass full of ice. At that rate, there was no possibility of my getting tipsy.

-Taking it easy this afternoon.

[oldtimer1]

Attended an AFT Oregon conference Friday night, all day Saturday, culminating with the Banquet, awards ceremony and karaoke in the bar on the 23rd floor overlooking downtown Portland. The conference finished up today. Monday, it is back to the gym for me - got to work off all that food the hotel provided us. It was surprisingly tasty for hotel food served buffet style. I even ate some decadent dark chocolate cake and then a fancy raspberry/chocolate New York style cheese cake the following night. The Saturday afternoon snack consisted of various cheeses, crackers and fruit. This was healthier fair than I had expected from previous experiences. Cocktails were out-of-sight price-wise. Scotch rocks with "nothing special" scotch was $9.25 plus tip for what must have been a tablespoon of scotch poured over a glass full of ice. At that rate, there was no possibility of my getting tipsy.

-Taking it easy this afternoon.
[/quote


$9 dollar beers and common hard liquor are common in NJ. I once paid $19 dollars for a single Corona beer in Manhattan. 

[oldtimer1]

Leg day:

Squats 4 x 8 235lb then 1 x 1 275lb (tried to sink them but had weak legs from running)
Leg press 3 x 12
leg extension 2 x 12
stiff leg deadlift 2 x 6 205lbs
standing leg curls 2 x 12

standing calf raise 2 x 12 195lbs
seated calf 2 x 15 90lbs

4 way neck 2 sets of 15

ab coaster 2 x 29
seated crunch machine 2 x 15

I was completely drained after this.


Gym Observations:

The gym owner owns the barber shop next to the gym.  I saw him in the gym. Then I drove home and took a shower. I then went to the barber shop and he was there.

One girl yaps non stop from the moment she walks in. It doesn't matter who she is talking to.  I think the guys think this attractive girl is interested in them but it's just her nature moving from one guy to the next yapping away.  

Evidence of the closed gym is really getting out of hand. He is getting new members like an avalanche. The majority are old people who like to sit in machines and watch people work out.  Plenty of hard core guys here though in this dungeon.  Seeing new power lifters now.  One guy deadlifting practically dropped the weight as he crashed it on the floor rep after rep. (caution, old man voice here) Back in my day that would have got you kicked out the gym.  

 

[Donny]

Full Body workout:
Warm up and calfes: rope jumping.

front squats
Lying leg curls

Push ups with Bars (3xmax)
Barbell rowing

seated BB press
Seated Side raises

Incline french press
ez Bar curls

Hanging leg raises

3 sets per exercise. very simple workout.

[njflex]

Leg day:

Squats 4 x 8 235lb then 1 x 1 275lb (tried to sink them but had weak legs from running)
Leg press 3 x 12
leg extension 2 x 12
stiff leg deadlift 2 x 6 205lbs
standing leg curls 2 x 12

standing calf raise 2 x 12 195lbs
seated calf 2 x 15 90lbs

4 way neck 2 sets of 15

ab coaster 2 x 29
seated crunch machine 2 x 15

I was completely drained after this.


Gym Observations:

The gym owner owns the barber shop next to the gym.  I saw him in the gym. Then I drove home and took a shower. I then went to the barber shop and he was there.

One girl yaps non stop from the moment she walks in. It doesn't matter who she is talking to.  I think the guys think this attractive girl is interested in them but it's just her nature moving from one guy to the next yapping away.  

Evidence of the closed gym is really getting out of hand. He is getting new members like an avalanche. The majority are old people who like to sit in machines and watch people work out.  Plenty of hard core guys here though in this dungeon.  Seeing new power lifters now.  One guy deadlifting practically dropped the weight as he crashed it on the floor rep after rep. (caution, old man voice here) Back in my day that would have got you kicked out the gym.  

 

nice,and I read every post here and pick things out to quote at times..this one I see you increased volume on sets 'maybe you like legs like me'seems like more than your usual routine set wise...

[njflex]

chest.tri/abs/treadmill

my chest training has improved dramatically since I've been close to 100pct on shoulder ISSUE

press fdb sticking with rich's palms facing in top to bottom on these.55/60/65 all 10 reps 80 is goal again 
inc press 135/155/165-135 drop ...getting there
hammer press x3 2 plates side x10 per set
cable crossovers x3 love these.12reps
lower cable flyes with decline pushups x2 10/15 reps
seated chest machine x2'weight stack'version

I always do 15/17 sets chest I like variation

tris
overhead rope extensions,100/110/120/130..
tricep pushdowns ..120/130/140/140-110 drop last set,
dip machine ..170/180/190 this is all the way back almost this machine puts fr delt in top position up so extending takes brunt but being pretty much pain free I can go heavier again at my worst on this one I could only do 90-100 on stack 
lying db extensions these I like 25/30 db sets 12 done..


abs..hanging leg raises and crunch machine 3 and 3

tradmill

[Donny]

chest.tri/abs/treadmill

my chest training has improved dramatically since I've been close to 100pct on shoulder ISSUE

press fdb sticking with rich's palms facing in top to bottom on these.55/60/65 all 10 reps 80 is goal again 
inc press 135/155/165-135 drop ...getting there
hammer press x3 2 plates side x10 per set
cable crossovers x3 love these.12reps
lower cable flyes with decline pushups x2 10/15 reps
seated chest machine x2'weight stack'version

I always do 15/17 sets chest I like variation

tris
overhead rope extensions,100/110/120/130..
tricep pushdowns ..120/130/140/140-110 drop last set,
dip machine ..170/180/190 this is all the way back almost this machine puts fr delt in top position up so extending takes brunt but being pretty much pain free I can go heavier again at my worst on this one I could only do 90-100 on stack 
lying db extensions these I like 25/30 db sets 12 done..


abs..hanging leg raises and crunch machine 3 and 3

tradmill

I actually find DB pressing harder with palms facing the full movement. itīs like today doing push ups with push up bars. I find it really makes a difference.

[njflex]

I actually find DB pressing harder with palms facing the full movement. itīs like today doing push ups with push up bars. I find it really makes a difference.

YEAH ITS DIFFERENT ,,I USUALLY IN FULL HEALTH LIKE DOWN THEN UP AND AT CLOSE TO FINISH THEN TURN PALMS IN AT TOP.BUT I GOT TO DO WHAT MY BODY CAN DO...

[Donny]

YEAH ITS DIFFERENT ,,I USUALLY IN FULL HEALTH LIKE DOWN THEN UP AND AT CLOSE TO FINISH THEN TURN PALMS IN AT TOP.BUT I GOT TO DO WHAT MY BODY CAN DO...

Yes exactly... so much you can do with Bells.

[oldtimer1]

Cardio day. Did 6 x 880 yards (800 meters).  Started slow and picked it up as I went through the workout.  Did the last one in 7:30 mile pace.  I then hit the heavy bag for two rounds.  I ran out of stream hitting the bag due to the running. 

[Primemuscle]

-Worked chest yesterday using the usual routine. I reduced the resistance on flys and pullovers slightly in order to concentrate on timing and form. Pecs feel nicely sore today. The workout concluded with 20 minutes of cardio.

I'll be working quads and calves today, if my injured leg can take it. I must have bruised the shin bone with my little accident last week because there is still a fair amount of pain and a little swelling remaining. I'd like to avoid making a doctor's appointment for this just because it seems like something that will heal on its own.

[Donny]

-Worked chest yesterday using the usual routine. I reduced the resistance on flys and pullovers slightly in order to concentrate on timing and form. Pecs feel nicely sore today. The workout concluded with 20 minutes of cardio.

I'll be working quads and calves today, if my injured leg can take it. I must have bruised the shin bone with my little accident last week because there is still a fair amount of pain and a little swelling remaining. I'd like to avoid making a doctor's appointment for this just because it seems like something that will heal on its own.

Probably will be OK Jay but an X-Ray donīt take long. was out in the Car and nearly got caught speeding. Luckily a car coming the other direction flashed his lights.. was from a Driving School Car.. wasnīt going too fast but would have paid maybe 40 euros. The sly Bastards had a camera hidden behind a small Hedge row.

[oldtimer1]

Delt and Arm day:

Press behind the neck 2 x 5 135lbs (pushed from the traps each rep. No half reps. This weight use to be easy but with my bad shoulder it was a challenge)

Dumbbell delt press standing 2 x 10 50lbs (all the way down. I do them standing. I notice the guys that sit lean back and make it an incline press)

Dumbbell delt laterals 2 x 10 28lbs
Rear delt raises 2 x 10 33lbs (I know it's an odd weight but this is what they acutally weigh)
Machine delt laterals 2 x 10 70lbs (tried to get strict reps)
Barbell shrugs 2 x 10 250lbs (tried to be strict up and down. See a lot of guys doing short strokes with a million pounds)

weighted dips 2 x 10 25lbs (all the way down)
traditional tricep push downs 3 x 10
rope push downs 2 x 10

ez curls 2 x 10 95lbs
machine curls 2 x 10
concentration curls 2 x 12 (by the time I get to these I have no strength left in my biceps. I use 20lbs and had trouble getting my reps)

wrist curls 2 x 25 85lbs
reverse straight bar pulleys curls 2 x 12

ab coaster 2 x 24 60lbs
machine crunches 2 x 20

Gym Observations:

Actually saw a big girl power lifter. She had to be about 220lbs.  Just unsual for me to see a girl doing deads and benches.

Heard guy talk about how hot the women were at the posh gym down the road. He's right. Filled with incredibly hot women wearing those panty hose type yoga pants.  

A worker in the gym asked me how my workout was going?  I told him that lifting weights is one of stupidest activities man ever came up with. I guess he caught me right after the end of a set.  

I like to walk between sets. I won't stand by the equipment waiting to catch my breath for another set. I was looking for my water bottle when I first started.  Thought I left it by a bench and the guy using the bench said he didn't see it. Since I walk between each set the guy catches me later in the gym and says, "You  still haven't found it?"  

My beer and snack consumption is killing me. I just want to dip under 180lbs and I'm 186lbs. I guess I can't out work my bad diet.  Should I give up beer and get there or should I continue drinking on weekends?  Come Friday the first thing I will do coming home from work is open cold one. Who am I kidding?

[Primemuscle]

Did I miss something Oldtimer? I thought you were working out at home now.

Worked quads and calves yesterday. Just as I was finishing up a set of standing calf raises, I see this fellow jump into the leg press I intended to use next. Most folks do a lot of sets on the leg press. He was alternating calves and quads. I figured he'd be on there for awhile. There are two leg press machines at the gym. Each of them have a slightly different angle from the other. I used the one with the steeper angle, which was free. Got a good pump even though I used less weight than usual. Upping the reps probably helped. Finished off my routine by doing three sets of lunges up and down the ramp. I''m struggling with keeping my balance on these but I enjoy how my legs feel when I do them.

[oldtimer1]

Did I miss something Oldtimer? I thought you were working out at home now.

Worked quads and calves yesterday. Just as I was finishing up a set of standing calf raises, I see this fellow jump into the leg press I intended to use next. Most folks do a lot of sets on the leg press. He was alternating calves and quads. I figured he'd be on there for awhile. There are two leg press machines at the gym. Each of them have a slightly different angle from the other. I used the one with the steeper angle, which was free. Got a good pump even though I used less weight than usual. Upping the reps probably helped. Finished off my routine by doing three sets of lunges up and down the ramp. I''m struggling with keeping my balance on these but I enjoy how my legs feel when I do them.

I do both.  Still torn about going the full home route again.  At this hardcore type gym I met a friend that makes it fun going there. We never workout together but between sets we talk a little.  Really good atmosphere at this gym as opposed to the "million" dollar gym down the road. 

[oldtimer1]

Cardio day this Thursday:

Ran 3.08 miles in the park.  Took 26:32 at 8:37 mile pace.  Good training run.  Hope to dip under 8:00 pace for that distance soon but no rush. My body is so delicate that I have to take it slow.