Over 45 training

[Primemuscle]

Happy Birthday Donny. So it's the big 50. I vaguely remember when I was a young man like you. You're five months older than my son whose birthday is next October. Keep up the good work and someday when you are almost 72 years old you will look and be more fit than me.

-Bet you're going to tear up the town on your birthday. When I celebrated mine in Germany a couple of years ago, the party went on for several days thanks to all those 'fests' and parties. My plan is to be there to help my son enjoy his 50th this fall....and to meet my great-grandson.

[Primemuscle]

I've been hitting the gym every day since taking last Wednesday off. I will work back today instead of hams since I just worked quads on Sunday and my legs feel a little sore/weak still. Still going to different gyms each day which is much more interesting than going to the same place every day.

Update: I worked my back, back at the old gym, since I was in the neighborhood anyway. I've actually gained strength by using other equipment at the different gyms the last several weeks. This surprised me. I'd start a warm-up set only to discover that the weight felt very lite, so I'd increase the weight and do the warm-up set over.

[njflex]

CHEST DAY

INCLINE PRESS AGAIN GETTING BETTER EACH WEEK AND STRONGER ON PRESSES,135/165/175/185/135 DROP 15 REPS
SEATED CHEST PRESS 'STACK'VERSION 135/155/165
HAMMER PRESS 2 PLATES/2 PLATES AND 2 TENS ASIDE,2 PLATES 25,.BACK TO 2 PLATES FINISH
INC FLYES X3X40'S
CABLE CROSSOVERS X3
2 SETS 20-25 PUSHUPS

TRIS
LYING SKULL CRUSHERS PREMADE 60 LB BAR WITH CLOSE GRIP PRESSES 10X10X3
ROPE PUSHDOWNS X3
STANDING ROPE RAISES CABLE BEHIND AND PULL UP OVER HEAD LIKE A DB'EXTENSION'STANDING X3
KICK BACKS X2

ABS

TREADMILL WALK FAST PACE THEN JOG PACE FOR A FEW BACK TO FAST WALK TO JOG THEN COOLDOWN'I DON'T KILL MYSELF ON CARDIO 'JUST NICE PACE FEW DAYS A WEEK,,,

[Donny]

happy birthday man...I agree with feeling younger over age #..I pop out of bed like nothing and ready to shower ...

Happy Birthday Donny. So it's the big 50. I vaguely remember when I was a young man like you. You're five months older than my son whose birthday is next October. Keep up the good work and someday when you are almost 72 years old you will look and be more fit than me.

-Bet you're going to tear up the town on your birthday. When I celebrated mine in Germany a couple of years ago, the party went on for several days thanks to all those 'fests' and parties. My plan is to be there to help my son enjoy his 50th this fall....and to meet my great-grandson.

Thanks Guys... I am getting there Jay...hope i reach 72 although nowadays that is fairly normal. More people are active into their "Golden Years".

[njflex]

back/traps.calves home...

superset fr pulldowns and db pullovers x3
underhanded narrow grip pulldowns with 2 handed db rows x3
low cable rows pull to waist standing with upper back rows side grip standing x3

traps
superset cable shrugs and db bent over slightly x4
db x2 behind back shrugs

calves
7 sets standing on 2x4 db calf raises

[njflex]

delts

fr press superset side laterals 105/115/135/145,20/25/25/25 dbs
fr raise curl bar hands on top 50/60/60 premade bar
laterals bent over rear delt 25/30/30/30
cable uprights x3 single grip handles done together
behind back lateral rear raise x2

bis
4 sets cable curls inner grip
seated single arm curls elbow on pad pitched x3
standing db curls done together 30/35/40
across body hammers x2

wrist curls behind back reverse x4
3 sets curl bar reverse curls narrow grip

treadmill short interval nice paced power walk

[Donny]

Will train Back, shoulders,Biceps,Abs  today.

Barbell pullover 3 sets
Barbell rowing 3 sets
Pulldowns 3 sets

seated side raises SS with standing BB press 3 supersets.

Incline DB curls 3 sets
ez bar curls 3 sets

Crunches SS with lying leg raises off Bench 3 sets

Barbell pullovers are a great exercise to start a back workout stretching and working the whole upper body.
Cardio will be a short fast run.

[njflex]

Will train Back, shoulders,Biceps,Abs  today.

Barbell pullover 3 sets
Barbell rowing 3 sets
Pulldowns 3 sets

seated side raises SS with standing BB press 3 supersets.

Incline DB curls 3 sets
ez bar curls 3 sets

Crunches SS with lying leg raises off Bench 3 sets

Barbell pullovers are a great exercise to start a back workout stretching and working the whole upper body.
Cardio will be a short fast run.

I like barbell pullovers a lot too...

[Donny]

I like barbell pullovers a lot too...

yes a great exercise and i do it sometimes on a decline Bench with a Dumbbell..

[njflex]

barbecues all weekend w family so catch up..

legs at home unfortunatley yesterday

superset extensiond and goblet squats x5
lunges x2
ham single leg curls and sldl dbs x5
cales 7 sets standing db calf raises of 2x4's

chest /tri/abs/tradmill gym 

fdbpress x4
seated hammer press 2 plates x2 2 plates and 10perside,2 plates and 2 tens a side
inc press x4 135-175
cable crossovers x4

tris
overhead rope extensionsx4
dip machine x3
pushdowns x3
kickback with cables x2

abs
superset crunch machine with roman chair leg lifts x4

treadmill

[Primemuscle]

Worked Pecs last night. It was an okay workout, with nothing special to report. Used about the same resistance as usual. Same with sets and reps. I plan to work quads tonight. My quads are looking more cut but they aren't noticeably bigger with the exception that some of my shorts are tighter in that area.

[Donny]

Worked Pecs last night. It was an okay workout, with nothing special to report. Used about the same resistance as usual. Same with sets and reps. I plan to work quads tonight. My quads are looking more cut but they aren't noticeably bigger with the exception that some of my shorts are tighter in that area.

I think as you get older you can still make great improvements but "Maintaining" a good physique is in itself a goal.. Today is a rest Day and i went for an early morning swim. Puts me in a positive mood for the Day.

[Primemuscle]

I think as you get older you can still make great improvements but "Maintaining" a good physique is in itself a goal.. Today is a rest Day and i went for an early morning swim. Puts me in a positive mood for the Day.

Worked quads, calves & gluten like a madman. Felt it yesterday and feeling it today. Didn't go to gym yesterday. -just chilled. Working triceps, biceps & forearms today.

[njflex]

catching up here,,wife is away this weekin cancun 40yr old getogether with her girlfriends she grew up with,,,soi'm in full dad mode getting them packed off to school,picking themup,cleaned upfor bed,

working out in morning

back /traps/abs/calves /treadmill

chinups x4x12 wide
tbar row 2 plates.2 and 25.3.3 and 25
wide bar low cablerows x3 150/160/180
hammer underhand grip pulldowns single arm 45 and 25 side,2 plates,2 plates and a 10
rope pulls to waist bottom upx3

weighted hypers  x3 x12

abs
treadmill
calves standing calf raise 180x20/200 x12/220x12...180 on stack inner/outer/normal foot positions 10 rep sets x2 brutal...


delt/bi/forearms

press machine inner grip...still tight on these for some reason rom very short'i do get great pump tho'stillstruggling getting strenght back here..
65 x15 ok,80 x10 it got heavy  ,85 x1-.90x10 but i'm fighting to get em..back to 65 x15 better rom

laterals side 25/30/30/30-20 drop

cable bent over rear delt raises x4

front rope raise x3 cable 'love these

bi's
me and guy i train with at time pick a weight go for 10-12 pass the curl bar no rest ..12 reps,10,10.10 theses suck bi's screaming
inc db curls,30.30.35 10x10x10
seated padded pitch curl machine x3
finished cable single arm across body hanmer curls x3

forarms
superset wrist curls behind back with seated reverse wrist curls on knee roll up wrist x4

[Primemuscle]

Last night I had a great arm workout at another LA Fitness here in Portland. It wasn't difficult to adapt to different equipment. My only ongoing complaint is that none of these gyms except my standby in Oregon City has specialized equipment for training forearms. When a fellow has naturally skinny forearms, they cannot expect them to grow from upper arm workouts.

A odd thing happened while I was working out. One of the attendants came over to tell me that someone complained they could see my "package". I was wearing white knee length workout shorts. He seemed very apologetic when he hastened to tell me what I was wearing was fine. The whole thing seemed very weird.   

[njflex]

Last night I had a great arm workout at another LA Fitness here in Portland. It wasn't difficult to adapt to different equipment. My only ongoing complaint is that none of these gyms except my standby in Oregon City has specialized equipment for training forearms. When a fellow has naturally skinny forearms, they cannot expect them to grow from upper arm workouts.

A odd thing happened while I was working out. One of the attendants came over to tell me that someone complained they could see my "package". I was wearing white knee length workout shorts. He seemed very apologetic when he hastened to tell me what I was wearing was fine. The whole thing seemed very weird.   

[Donny]

Last night I had a great arm workout at another LA Fitness here in Portland. It wasn't difficult to adapt to different equipment. My only ongoing complaint is that none of these gyms except my standby in Oregon City has specialized equipment for training forearms. When a fellow has naturally skinny forearms, they cannot expect them to grow from upper arm workouts.

A odd thing happened while I was working out. One of the attendants came over to tell me that someone complained they could see my "package". I was wearing white knee length workout shorts. He seemed very apologetic when he hastened to tell me what I was wearing was fine. The whole thing seemed very weird.   

[njflex]

legs yesterday,,,today dance recital for daughter wife comig home tommorrow thank god,,its all good ,,doing laundry

squats was in mood for big weights,,,135 x15,225x12,275 x10.315x10,365x10.405 x8
leg press 5 plates side x12,6 plates x10,7plates x10,5x15 drop ouch..
lunges 80lb barbell on back walk x2
extensions 220/235/235 sets 12

hams
single leg curl standing 70-80-90 sets 10
sldl 135,185,225

calves leg press x5 3 plates x20.3 and 25 x15.4 plates x10,again x10 ,drop 3 plates x20 brutal

[Primemuscle]

Worked out in black, mesh shorts last night.....just in case someone was looking for my junk again. 

-Goofed up. I forgot that LA Fitness closes at 10:00 p.m. on Fridays. I arrived at about 9:15 p.m. and decided to try and fit my workout in and be out the door by 10:00. There's nothing like speed when working hams and calves. I managed to get all my ham work done and 2/3 of the calf work. Impressive! Needless to say I didn't do much extra, although I managed to do a little extra for hams. it was exactly 10:00 p.m. when I walked out the door.

It's going to be a late workout tonight too. Earlier in the evening I'm attending a union barbecue. I'll go to 24 Hour Fitness so as not to rush through my back workout.

[Donny]

legs yesterday,,,today dance recital for daughter wife comig home tommorrow thank god,,its all good ,,doing laundry

squats was in mood for big weights,,,135 x15,225x12,275 x10.315x10,365x10.405 x8
leg press 5 plates side x12,6 plates x10,7plates x10,5x15 drop ouch..
lunges 80lb barbell on back walk x2
extensions 220/235/235 sets 12

hams
single leg curl standing 70-80-90 sets 10
sldl 135,185,225

calves leg press x5 3 plates x20.3 and 25 x15.4 plates x10,again x10 ,drop 3 plates x20 brutal

I am sure you did a good job at home.. still makes you think how much work a woman does at Home and your wife works too 

Worked out in black, mesh shorts last night.....just in case someone was looking for my junk again. 

-Goofed up. I forgot that LA Fitness closes at 10:00 p.m. on Fridays. I arrived at about 9:15 p.m. and decided to try and fit my workout in and be out the door by 10:00. There's nothing like speed when working hams and calves. I managed to get all my ham work done and 2/3 of the calf work. Impressive! Needless to say I didn't do much extra, although I managed to do a little extra for hams. it was exactly 10:00 p.m. when I walked out the door.

It's going to be a late workout tonight too. Earlier in the evening I'm attending a union barbecue. I'll go to 24 Hour Fitness so as not to rush through my back workout.

I am going to a Barbecue later too. First i am going for a run and soon before it gets too hot and i suffer. Not like you Boys used to warmer climates... 

[njflex]

had a 4 day workout week,,3 in a row then day off,,felt like keeping things pumped so i headed to basement

back/trap/bi/side/rear delt/

did supersets
rear pulldown x2 and low row to waist standing
inner under hand pulldown in same group

shrug db and close upright cable and rear shrug x2

3 sets side laterals 15-20 reps with 10 rep seated rear delt

bi cable curls with seated db curls 10x10x3
seated concetration db hammer curls x3

plenty was pumped and vascular wasn't in mood to snap pics for me thats strange 

[Donny]

Rich get your ass back on here...  this is like the Sinatra Rat pack 

today was an early morning workout. I must admit i normally like to train later in the Day but sometimes you have to adjust things...

I decided to do a Gironda workout with cables pulling from different angles.

Wide grip lat pulldowns to chest (long fibres) 4 sets
seated pully rows to waist (teres major) 4 sets
45 Degree lat pulldowns to chest (Belly of the Lats) 4 sets

Front,side,rear Dumbbell raises (tri set) 3 sets

Incline curls 3 sets
standing ez bar curls( i like getting some forearms with these) 3 sets

Crunch (SS) lying leg raises 3 sets.

no cardio today.

[njflex]

Rich get your ass back on here...  this is like the Sinatra Rat pack 

today was an early morning workout. I must admit i normally like to train later in the Day but sometimes you have to adjust things...

I decided to do a Gironda workout with cables pulling from different angles.

Wide grip lat pulldowns to chest (long fibres) 4 sets
seated pully rows to waist (teres major) 4 sets
45 Degree lat pulldowns to chest (Belly of the Lats) 4 sets

Front,side,rear Dumbbell raises (tri set) 3 sets

Incline curls 3 sets
standing ez bar curls( i like getting some forearms with these) 3 sets

Crunch (SS) lying leg raises 3 sets.

no cardio today.

u must be feeling great again 

[Donny]

u must be feeling great again 

like a Bull man...like a raging bull 

[njflex]

like a Bull man...like a raging bull 

GIACOMO JAKE LAMOTTA...