Over 45 training

[njflex]

Nice

I bet there rust'y' trombone...

[Donny]

Did a Full Body workout and will hit the mean streets here for a run as the path ways are cleared now... I like the crisp fresh air... SIMPLY BRACING !!

[njflex]

BACK/ABS.CALVES/TRAPS/TREADMILL

CHINS
WAS ABLE FINALLY DO WIDE GRIP CHINS X3 AND 1 INNER GRIP SET DID 10-12 REPS WITH LITTLE PAIN IF AT ALL,,,THESE WERE TOUGH FOR A FEW WKS TO DO...

UNDERHANDED CLOSE  GRIP PULLDOWNS 150/165  /180

TBAR ROWS STANDING VERSION 2 PLATES AND 25 X10/3 PLATES AND 10X10/3 PLATES AND 35 X6...2 PLATES SLOW/SQUEEZE X12

MID ROW MACHINE SEATED SIDE GRIPS X3

ROPE PULLDOWNS TO WAIST X2 STRETCH AND SQUEEZE...

WEIGHTED HYPERS X3

TRAPS
5 SETS SHRUGS 185-315

ABS CRUNCH MACHINE 4 SETS 30REPS

CALVES 5 SETS STANDING CALF RAISE 200/220/240/240/240


TREADMILL...

[oldtimer1]

NJflex, you animal. 465lb for underhanded close grip pulldowns!!

Cardio day for me today. Did 7 x 440 yards.

8:00 minute mile pace for two laps
7:30 minute mile pace for two laps
6:57 minute mile pace for two laps
6:30 minute mile pace for one lap

I gassed out on the final lap that would have made 8 x 440. I guess I have another goal for next time. Finished with two 3 minute rounds hitting the heavy bag.  

Popped an Aleve. I know everything is swelling up in a couple hours.

[njflex]

NJflex, you animal. 465lb for underhanded close grip pulldowns!!

Cardio day for me today. Did 7 x 440 yards.

8:00 minute mile pace for two laps
7:30 minute mile pace for two laps
6:57 minute mile pace for two laps
6:30 minute mile pace for one lap

I gassed out on the final lap that would have made 8 x 440. I guess I have another goal for next time. Finished with two 3 minute rounds hitting the heavy bag.  

Popped an Aleve. I know everything is swelling up in a couple hours.

HAHAAAAAA...WTF ,,,,

[Primemuscle]

NJflex, you animal. 465lb for underhanded close grip pulldowns!!

Cardio day for me today. Did 7 x 440 yards.

8:00 minute mile pace for two laps
7:30 minute mile pace for two laps
6:57 minute mile pace for two laps
6:30 minute mile pace for one lap

I gassed out on the final lap that would have made 8 x 440. I guess I have another goal for next time. Finished with two 3 minute rounds hitting the heavy bag.  

Popped an Aleve. I know everything is swelling up in a couple hours.

It takes the average person eight to 11 minutes to jog a mile, according to Reference.com. For people who pick up the pace while running, the mile takes five to seven minutes.

I would say you are doing pretty good.

[Primemuscle]

Worked out triceps, biceps, forearms and abs. I added an exercise for triceps and a set for biceps in addition to my usual routine. Upped the resistance on all exercises except seated dumbbell curls which have been stuck at 20-35 lbs. and 4 sets X 12-8 reps. Whatever I'm doing must be right, my arm measurement has increased about an inch in the last two months, 15" to 16" and they are better defined.

[oldtimer1]

It takes the average person eight to 11 minutes to jog a mile, according to Reference.com. For people who pick up the pace while running, the mile takes five to seven minutes.

I would say you are doing pretty good.

I've been running for many years. It's rare to see the average jogger running an 8 minute mile pace on any trail or park path.  A 12 minute mile and half puts most people in the top fitness category for health according to Cooper and that's a 8 minute mile pace. Not saying an 8 minute mile is a hard accomplishment but it shows an average person is in decent shape. A person capable of a five minute mile is something I could do my younger  years is running at the top speed of the majority of commercial treadmills. The top speed. Anyone capable of running three five minute miles would win a ton of charity 5K's.

[njflex]

delts ..one of my best workouts since straining shoulder almost full strenght ,pain subsided greatly..

fr press,,warmed up few sets 2 tens a side/3 tens /35 plate/4 tens/finally 45 a side which is big improvement and rom very good,,12 rep sets for now

side raises 20/25/,,,25-15 drop x2

rear raises seated 25/30/30

upright cable rows x3 used 2 handles for grip

front raises cable used sm straight bar x3

bi's
cable curls x3
seated curl machine padded x3
db curls 30/35/35
seated concetration curl on knee used hammer grip 25/30's

forarms
3 x weighted rope rolls
reverse cable wrist curl behind back x4

[oldtimer1]

Trained delt and arms: I think my delts were weakened from running and hitting the bag fro the day before.

Dumbbell press 2 x 10-6 reps 50lbs
Dumbbell lateral 2 x 10 25lbs
Rear dumbbell lateral 2 x 10 30lbs
Machine laterals 2 x 10
barbell shrugs 2 x 10 250lbs

EZ curl 2 x 10 95lbs
Machine curl 3 x 10
Single dumbbell D handle pulley curl 2 x 12

weighted dips 2 x 8 25lbs (felt weak but went deep. Must have been yesterdays cardio)
tricep machine 3 x 10
Traditional tricep pushdowns 3 x 10

wrist curls 2 x 20 95lbs
reverse curls with pulley 2 x 10

ab coaster 2 x 20 40lbs.
machine seated crunch 2 x 15
machine lying crunch 2 x 15

Gym observations:  A lot of old men work out at this gym and love to talk instead of work out. Getting really tired of the lack of hot women working out here. Come on. Give me one milf wearing panty hose yoga pants please. Just one.  

[njflex]

Trained delt and arms: I think my delts were weakened from running and hitting the bag fro the day before.

Dumbbell press 2 x 10-6 reps 50lbs
Dumbbell lateral 2 x 10 25lbs
Rear dumbbell lateral 2 x 10 30lbs
Machine laterals 2 x 10
barbell shrugs 2 x 10 250lbs

EZ curl 2 x 10 95lbs
Machine curl 3 x 10
Single dumbbell D handle pulley curl 2 x 12

weighted dips 2 x 8 25lbs (felt weak but went deep. Must have been yesterdays cardio)
tricep machine 3 x 10
Traditional tricep pushdowns 3 x 10

wrist curls 2 x 20 95lbs
reverse curls with pulley 2 x 10

ab coaster 2 x 20 40lbs.
machine seated crunch 2 x 15
machine lying crunch 2 x 15

Gym observations:  A lot of old men work out at this gym and love to talk instead of work out. Getting really tired of the lack of hot women working out here. Come on. Give me one milf wearing panty hose yoga pants please. Just one.  

lot of young girls at my gym.20/30's some hot some not..

[Donny]

Trained delt and arms: I think my delts were weakened from running and hitting the bag fro the day before.

Dumbbell press 2 x 10-6 reps 50lbs
Dumbbell lateral 2 x 10 25lbs
Rear dumbbell lateral 2 x 10 30lbs
Machine laterals 2 x 10
barbell shrugs 2 x 10 250lbs

EZ curl 2 x 10 95lbs
Machine curl 3 x 10
Single dumbbell D handle pulley curl 2 x 12

weighted dips 2 x 8 25lbs (felt weak but went deep. Must have been yesterdays cardio)
tricep machine 3 x 10
Traditional tricep pushdowns 3 x 10

wrist curls 2 x 20 95lbs
reverse curls with pulley 2 x 10

ab coaster 2 x 20 40lbs.
machine seated crunch 2 x 15
machine lying crunch 2 x 15

Gym observations:  A lot of old men work out at this gym and love to talk instead of work out. Getting really tired of the lack of hot women working out here. Come on. Give me one milf wearing panty hose yoga pants please. Just one.  

Dirty old man....

[Donny]

Training wise today a Full Body workout and a cycle on my mountain Bike. Weather is much warmer today.

[oldtimer1]

Did nothing this weekend but have some beers Friday and Saturday. Today was a complete day of doing nothing. I guess I needed it. Tomorrow I'm on full bore again.  Just tired this weekend and decided two days off would be in my best interest.

[njflex]

hey gents....leg day again followed same as last week went heavier tho on some stuff

supersetted gain leg presses with goblet squats dbls and 10 lb plate under feet..3 plates a side with 55db..5 plates a side with 65 db,6 plates side with 75 db,7 plates side with 80 db,,,smoked and wicked pump here..

lying sled press,,200/240/280 10/10/8

step lunges with 45 lb kettles  x2 up/run down/up/rundown each turn

extension 210/225/240

hams
sldl 185 x12/225 x10/235/255

calves 5 sets leg press stretch /squeeze..3 plates.3.5/4/4.5/4.5

[Donny]

hey gents....leg day again followed same as last week went heavier tho on some stuff

supersetted gain leg presses with goblet squats dbls and 10 lb plate under feet..3 plates a side with 55db..5 plates a side with 65 db,6 plates side with 75 db,7 plates side with 80 db,,,smoked and wicked pump here..

lying sled press,,200/240/280 10/10/8

step lunges with 45 lb kettles  x2 up/run down/up/rundown each turn

extension 210/225/240

hams
sldl 185 x12/225 x10/235/255

calves 5 sets leg press stretch /squeeze..3 plates.3.5/4/4.5/4.5

Goblet squats are very effective  as are Front squats with 2 bells in the clean position. I do the Front squats with adjustable Bells, holding the Bells palms facing my body and i inter lock the rods together for more stability.  I have at home a great set of old school Dumbbell rods which are long with revolving sleeves. Really effective exercises.

[njflex]

Goblet squats are very effective  as are Front squats with 2 bells in the clean position. I do the Front squats with adjustable Bells, holding the Bells palms facing my body and i inter lock the rods together for more stability.  I have at home a great set of old school Dumbbell rods which are long with revolving sleeves. Really effective exercises.

yes,,,i actually like them as a alternative and as a superset very nice....

[Donny]

yes,,,i actually like them as a alternative and as a superset very nice....

A great idea in a superset. Nice. I am doing front squats because of my neck but i actually like them better than back squats. the training effect is where i want it.

[oldtimer1]

Trained back and chest today. I really trained too heavy for myself today. Felt my form suffered because of the weight in some exercises. I also think I am damaging my shoulder using heavy weights. What good is lifting heavy if in 5 years I can't tolerate any weight on my shoulder and pec exercises? My doctor said joints have an expiration date so take care of them as much as the muscles.

[njflex]

Trained back and chest today. I really trained too heavy today for myself today. Felt my form suffered because of the weight in some exercises. I also think I am damaging my shoulder using heavy weights. What good is lifting heavy if in 5 years I can't tolerate any weight on my shoulder and pec exercises? My doctor said joints have an expiration date so take care of them as much as the muscles.

YES RICH I LEARNED THIS WELL RECENTLY AS WELL...

[Donny]

Trained back and chest today. I really trained too heavy today for myself today. Felt my form suffered because of the weight in some exercises. I also think I am damaging my shoulder using heavy weights. What good is lifting heavy if in 5 years I can't tolerate any weight on my shoulder and pec exercises? My doctor said joints have an expiration date so take care of them as much as the muscles.

talking of shoulders, are over head presses really necessary ? with benching and dips? I find doing laterals from all positions and shrugs enough with my chest and back training.

[njflex]

talking of shoulders, are over head presses really necessary ? with benching and dips? I find doing laterals from all positions and shrugs enough with my chest and back training.

YA KNOW LATLEY I REALIZE WITH SO MANY EXECISES TO CHOOSE FROM TO LEARN TO TAKE SOME REDUNDANT ONES THAT OVERLAP ANYWAY WITH CERTAINS MOVEMENTS AND TRAIN HARD AS USUAL BUT STAY MODERATE IN VOLUME AND MOVEMENTS,EVERYTHING LOOKS THE SAME MUSCLE WISE ANYWAY AT OUR AGES NO ALL OF A SUDDEN OH MY GOD I'M BIGGER LOL...NEED THE ANABOLIC ADDED IN TO CREATE THE 'SHIFT'THERE...THAT BOAT HAS SAILED ''AND I'M COOL WITH IT...

[Donny]

YA KNOW LATLEY I REALIZE WITH SO MANY EXECISES TO CHOOSE FROM TO LEARN TO TAKE SOME REDUNDANT ONES THAT OVERLAP ANYWAY WITH CERTAINS MOVEMENTS AND TRAIN HARD AS USUAL BUT STAY MODERATE IN VOLUME AND MOVEMENTS,EVERYTHING LOOKS THE SAME MUSCLE WISE ANYWAY AT OUR AGES NO ALL OF A SUDDEN OH MY GOD I'M BIGGER LOL...NEED THE ANABOLIC ADDED IN TO CREATE THE 'SHIFT'THERE...THAT BOAT HAS SAILED ''AND I'M COOL WITH IT...

If i was going to to do one exercise for delts i would press but recently i have noticed that my delts are getting better but it could be because i am concentrating on my traps/neck.. regardless military press is not necessary for Delt development if you are training chest and back hard.

[njflex]

If i was going to to do one exercise for delts i would press but recently i have noticed that my delts are getting better but it could be because i am concentrating on my traps/neck.. regardless military press is not necessary for Delt development if you are training chest and back hard.

SIDE LATERALS ARE BEST...

[Donny]

SIDE LATERALS ARE BEST...

Yes..and with rear laterals and shrugs are a tonic for my neck.