I bet half of you didn't even lift today

[Hypertrophy]

What about whacking your feet and ankles on a side board for hours a week?

The sides are foam padded- at least on the ones I used. And nobody trains hours a week on a slide board. That would be pointless. 20 min 3x a week will raise the citrase synthase activity enough to do all you need.

[Straw Man]

Saturday - Chest and Back

Incline BB press 4 sets (after 4 warm up/ acclimation sets)
alternated with
Front Chins 4 sets (warmed up with pull downs)

Decline Dumbbell Press 4 sets
alternated with
Pulley Rows 4 sets

PecDeck 2 sets
alternated with
Machine Pullovers 2 sets

Constant weight on all  working sets today

Sunday - Quads, Hams, Calves

Leg press 3 sets after 20, 15, 12 (after 4 warm up /acclimation) - increase weight each set
Alternated with
Seated Leg Curls

Barbell Squats 3 sets (increase weight each set)
alternated with
Seated Leg curls

Leg Extension - 3 setst
Alternated with
Lying leg Curls

Weighted Hypers - 3 sets

Standing Calf Raises 4 sets with strip set on final set
Alternated with
Seated Calf raises - strip set on final set

Monday - Delts and Trap (did this in the garage gym)

Seated Dumbbell Press - 4 sets
alternated with
Shoulder Width Parallel Grip chins

Seated dumbell lateral raises - 3 sets
alternated with
Bent Over lateral raises

Plate raises 2 x double drop set
alternated with
Dumbbell Shrugs

[wes]

Great looking workouts Straw.

[Soul Crusher]

Sweet.   Get after it. 

Saturday - Chest and Back

Incline BB press 4 sets (after 4 warm up/ acclimation sets)
alternated with
Front Chins 4 sets (warmed up with pull downs)

Decline Dumbbell Press 4 sets
alternated with
Pulley Rows 4 sets

PecDeck 2 sets
alternated with
Machine Pullovers 2 sets

Constant weight on all  working sets today

Sunday - Quads, Hams, Calves

Leg press 3 sets after 20, 15, 12 (after 4 warm up /acclimation) - increase weight each set
Alternated with
Seated Leg Curls

Barbell Squats 3 sets (increase weight each set)
alternated with
Seated Leg curls

Leg Extension - 3 setst
Alternated with
Lying leg Curls

Weighted Hypers - 3 sets

Standing Calf Raises 4 sets with strip set on final set
Alternated with
Seated Calf raises - strip set on final set

Monday - Delts and Trap (did this in the garage gym)

Seated Dumbbell Press - 4 sets
alternated with
Shoulder Width Parallel Grip chins

Seated dumbell lateral raises - 3 sets
alternated with
Bent Over lateral raises

Plate raises 2 x double drop set
alternated with
Dumbbell Shrugs

[Straw Man]

Great looking workouts Straw.

I'll do arms on Wednesday
It will be three sets of three exercise for  both bis and tri

closegrip bench
standing french press
dips

alternated  with

seated (90%) strict supinated dumbbells curls
incline db curls
cross body db hammer curls

then some forearm work

I was previously doing traps on chest/back  and then delts and arms together but the  sessions were just too long.  I have some more time this week so I thought I would go back to having a delt/trap session which is what I used to do in the past

In addition to my two paris of  IronMaster DB handles/collars and a pair if fixed weight 85 and 95's I have a 4 pairs of these Hampton Dumbbell handles which I really like for biceps work.  They feel better than standard dumbbell handle. 

The IronMaster handles (with the flat silver collars) both have two 12.5 plates on each side.  I usually keep that as a "base" and then I add more as needed but rarely need to load them past 80lbs because I have fixed 85's and 95's

[oldtimer1]

Delt and arm day. No warm up sets listed. Just work sets.

Military press 2 x 8 (cleaned from floor)
Dumbbell laterals 2 x 12
Dumbbell rear laterals 2 x 10
Face pulls 2 x 12
Barbell shrugs 2 x 10

Weighted dips 2 x 12
Single dumbbell two hands behind head tricep extension 2 x 12 (I lean against Scott bench with the scott curl part turned around)
Reverse grip dumbbell pulley single arm triceps extension 2 x 10

Alternate dumbbell curls 2 x 8
Drag curls 2 x 12
Concentration curls 2x 12

Wrist curls 2 x 25
Wrist extensions 2 x 15

Weighted crunches 1 x 60
Pulley crunches 1 x 50

Finished with some rotator cuff movements.

[pamith]

I worked out earlier

[ThisisOverload]

I'll do arms on Wednesday
It will be three sets of three exercise for  both bis and tri

closegrip bench
standing french press
dips

alternated  with

seated (90%) strict supinated dumbbells curls
incline db curls
cross body db hammer curls

then some forearm work

I was previously doing traps on chest/back  and then delts and arms together but the  sessions were just too long.  I have some more time this week so I thought I would go back to having a delt/trap session which is what I used to do in the past

In addition to my two paris of  IronMaster DB handles/collars and a pair if fixed weight 85 and 95's I have a 4 pairs of these Hampton Dumbbell handles which I really like for biceps work.  They feel better than standard dumbbell handle. 

The IronMaster handles (with the flat silver collars) both have two 12.5 plates on each side.  I usually keep that as a "base" and then I add more as needed but rarely need to load them past 80lbs because I have fixed 85's and 95's

Those thicker handles make a difference.

I had something similar to those years ago but sold them because i don't like lifting at home anymore.

[Primemuscle]

I worked out earlier

You did better than I have today. Just now while brushing my teeth, I did as many controlled bodyweight leg extensions as I could in the 90 seconds it takes to go through the six cycles of the Sonicare toothbrushing process. I've been a total slough recently. Not sure why. This is a great and inspiring thread that has not yet taken ahold of me. I've been in the doldrums as of late. I'm not ill (physically not at least). I think I just need someone to slap me hard and tell me to get my ass in gear. Note: I did not say slap my ass. If this is the life of an almost 80 year old man...it truly sucks!

[Humble Narcissist]

You did better than I have today. Just now while brushing my teeth, I did as many controlled bodyweight leg extensions as I could in the 90 seconds it takes to go through the six cycles of the Sonicare toothbrushing process. I've been a total slough recently. Not sure why. This is a great and inspiring thread that has not yet taken ahold of me. I've been in the doldrums as of late. I'm not ill (physically not at least). I think I just need someone to slap me hard and tell me to get my ass in gear. Note: I did not say slap my ass. If this is the life of an almost 80 year old man...it truly sucks!

Bodyweight leg extensions?

[wes]

I'll do arms on Wednesday
It will be three sets of three exercise for  both bis and tri

closegrip bench
standing french press
dips

alternated  with

seated (90%) strict supinated dumbbells curls
incline db curls
cross body db hammer curls

then some forearm work

I was previously doing traps on chest/back  and then delts and arms together but the  sessions were just too long.  I have some more time this week so I thought I would go back to having a delt/trap session which is what I used to do in the past

In addition to my two paris of  IronMaster DB handles/collars and a pair if fixed weight 85 and 95's I have a 4 pairs of these Hampton Dumbbell handles which I really like for biceps work.  They feel better than standard dumbbell handle. 

The IronMaster handles (with the flat silver collars) both have two 12.5 plates on each side.  I usually keep that as a "base" and then I add more as needed but rarely need to load them past 80lbs because I have fixed 85's and 95's

Those are really nice handles/dumbells !!

You`re workouts are a bit similar to how I used to train....now I do far less volume,but that can change at any time.

TRAIN HARD !

[Soul Crusher]

Didnt feel my best but powered through.   Got it done.  Back and core. 

[residue]

Bodyweight leg extensions?

[wes]

11-23-21
Back+Calves:
Chest Supported DB Rows - 4 X 20,12,12,12
DB Pullovers - 4 X 12
Standing Calf Raises - 4 X failure

I skipped Traps today as my lower back is still a mess....couldn`t see myself shrugging with a heavy weight without aggravating it even more.

[IroNat]

I worked out earlier

Impressive.

[wes]

Impressive.

LOL 

[Straw Man]

11-23-21
Back+Calves:
Chest Supported DB Rows - 4 X 20,12,12,12
DB Pullovers - 4 X 12
Standing Calf Raises - 4 X failure

I skipped Traps today as my lower back is still a mess....couldn`t see myself shrugging with a heavy weight without aggravating it even more.

You might want to give plate raises a try for traps
I think they are a great overall exercise for shoulders and traps
I read about them over at T-nation.  When I first started doing them I couldn't believe that such a light weight would get my traps sore.  I find they hit the top of the trap but Meadows says in this video that they hit lower traps. 
I always do these standing (Meadows is doing them seated).  I like to do a short pause at the top of each rep.  If you just put your heads over your head like you're holding a plate but without any weight you'll feel your traps contract

https://www.t-nation.com/training/the-best-way-to-build-traps/

&t=122s

[wes]

You might want to give plate raises a try for traps
I think they are a great overall exercise for shoulders and traps
I read about them over at T-nation.  When I first started doing them I couldn't believe that such a light weight would get my traps sore.  I find they hit the top of the trap but Meadows says in this video that they hit lower traps. 
I always do these standing (Meadows is doing them seated).  I like to do a short pause at the top of each rep.  If you just put your heads over your head like you're holding a plate but without any weight you'll feel your traps contract

https://www.t-nation.com/training/the-best-way-to-build-traps/

&t=122s

I used to do them back in the 1970`s when I competed in powelifting...I saw Big Jim Williams  doing them in an article to increase his bench press poundage.....I did them to face height though.

Thanks bud.

[djliftsthings]

I did one hour intervals on the bike
one minute fast one minute slow
tried to maintain an average heartrate of 125 bpm through it

[Straw Man]

I used to do them back in the 1970`s when I competed in powelifting...I saw Big Jim Williams  doing them in an article to increase his bench press poundage.....I did them to face height though.

Thanks bud.

In order to hit the traps you have to raise them all the way over  your head
High reps with a 25 pound plate with high reps and you'll feel it in your traps

[Primemuscle]

Bodyweight leg extensions?

Easy. Knees bent sit on a chair, bar stool or other surface that is high enough your feet don't touch the floor. I sit on the edge of the bed. In a controlled movement, slowly raise your feet either together or independently until your lower legs are parallel to the floor then lower them and repeat. It is the same movement as the Nautilus leg extension machine except with no added weight.

Another version is what Residue posted which would be more difficult.

[Straw Man]

Easy. Knees bent sit on a chair, bar stool or other surface that is high enough your feet don't touch the floor. I sit on the edge of the bed. In a controlled movement, slowly raise your feet either together or independently until your lower legs are parallel to the floor then lower them and repeat. It is the same movement as the Nautilus leg extension machine except with no added weight.

what's the point of that
how about just find a hill to walk up and down and you'll hit your entire leg, glutes and calves and get some fresh air and sunshine while you're at it

[Primemuscle]

what's the point of that
how about just find a hill to walk up and down and you'll hit your entire leg, glutes and calves and get some fresh air and sunshine while you're at it

The point is that it is better than doing nothing. There's a steep hill right out my front door. However, I live in Oregon where there is no sunshine this time of year, just rain and more rain. LOL. Also, I like to exercise late in the evening. Although the neighborhood is safe, the sidewalks are not entirely even. Walking in the dark could easily result in tripping. I'm old, old people are prone to falling.

[Straw Man]

The point is that it is better than doing nothing. There's a steep hill right out my front door. However, I live in Oregon where there is no sunshine this time of year, just rain and more rain. LOL. Also, I like to exercise late in the evening. Although the neighborhood is safe, the sidewalks are not entirely even. Walking in the dark could easily result in tripping. I'm old, old people are prone to falling.

Yeah, I agree with you about the falling risk.  I always try to be aware of wet leaves and things that that when I walk outside.  I've read that the constant rain in Oregon can be depressing to some people. 

I just can't see how extending your legs with no weight is any kind of exercise

You could do high rep bodyweight squats or even hold some dumbbells

You can do a decent workout with some adjustable dumbbells and a bench if you work fast and superset

[Shakh]

You might want to give plate raises a try for traps
I think they are a great overall exercise for shoulders and traps
I read about them over at T-nation.  When I first started doing them I couldn't believe that such a light weight would get my traps sore.  I find they hit the top of the trap but Meadows says in this video that they hit lower traps. 
I always do these standing (Meadows is doing them seated).  I like to do a short pause at the top of each rep.  If you just put your heads over your head like you're holding a plate but without any weight you'll feel your traps contract

https://www.t-nation.com/training/the-best-way-to-build-traps/

&t=122s

By raising a plate over your head works your anterior deltoid with help from the long head of your bicep To hit your lower traps do dips and incline presses