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WOOO:

--- Quote from: Donny on November 09, 2012, 03:27:07 AM --- only on Friday, barbell curls and skull crushers. I think my arms are worked enough with all the pressing and rowing. i then on Friday concentrate on only two exercises for Five sets each.

--- End quote ---

obviously my reading skills are not what they once were...

makes sense

oldtimer1:
Looks like a solid routine. Even though I use a bodybuilder type routine for myself I do realize the body part mentality of bodybuilding is sometimes foolish. Your body does anything athletically as a unit. Therefore just using something like power cleans and presses really does work the body as a whole. Does doing 4 types of curls in a routine do anything to make you a better athlete?

njflex:
I TRAIN 4 DAYS PER WK ..44 YRS OLD
MON CHEST/TRI/ABS EXAMPLE
FDB PRESS WARMUP THE 3 SETS 12/10/6-8
INC SMITH OR INC DBBELL 3 SETS SAME REP PATTERN SOMETIMES LAST SET WITH DROP

LOWER HAMMER PRESS X3 10/10/8
DIPS X2 15/20 REPS
FLYES OR CABLE CROSSOVERS TOTAL 14-15 SETS MAXX

TRIS
EXTENSIONS X3 15/12/8-12
DIP MACHINE X3 10-12 HIGHER REPS FOR TRIS
SEATED EXTENSION X3
TRI KICK BACKS CABLE X2 11 SETS TOTAL
 ABS ,,

WED BACK ,,BI'S ..ABS

CHINS X3 15/12/12
BENT OVER OR TBAR ROW X3 12/10/8
SEATED CABLE ROWS X3 10/10/10
REVERSE PULLDOWNS X3
SINGLE ARM DB ROW OR STANDUP PULLDOWN OR SINGLE ARM CABLE ROW 2/3 ,,,14/15 SETS TOTAL

WEIGHTED HYPERS X3 12/15 REPS

BIS
CURLS X3 12/10/10
INC OR STANDING DB CURL X3 10//10/8
SCOTT CURL MACHINE X3  USUALLY 9 TOTAL SETS

ABS

THURS DELTS,FOREARMS,CALVES

SMITH FR PRESS WARMUP 3 WORKING SETS 12/10/8/6
SIDE LATERALS X3 10/10/8
REVERSE CABLE LATERALS REAR DELT X3
UPRIGHT ROW X3
SOMETIMES FINISH DB PRESS X3 13/14 WORKING SETS

SHRUGS FR AND REAR X3,,X3,,

FOREARMS OLS SCHOOL WEIGHTED ROPE ROLLUPS
REVERSE CABLE BEHIND BACK WRIST CURLS X3

CALVES STANDING CALF RAISE EITHER 4-5 SETS 12-15 REPS OR TOE POSITION CHANGE SETS SAME WEIGHT BUT 3 TOE POSITIONS

SAT LEGS,,,
WARMUP SETS EITHER LIGHT SQUAT OR EXTENSIONS
AFTER WARMUP START HEAVY EXTENSION'S HEAVY AS STACK AT TIMES X3 12/12/12
SQUAT EITHER SHOULDER OR FEET CLOSE TOGETHER X3 12/10/10/8
LEG PRESS X3
WALKING LUNGES WEIGHTED X3

HAMS
SLDL X4
LEG CURL SEATED OT LYING X3

CALVES
LEG PRESS TOE PRESS X3
SEATED CALF RAISE X3 OR 3 SET DROPS 10 REPS PER SET

ZERO CARDIO ,,1 HR TO 1 HR 20 PER WORKOUT....DIET MEAL 1 EGG BEATERS WITH WHEAT SLICES 2,,MEAL 2 GREEK YOGURT WITH SCOOP
PROTEIN AND BANANA OR SHAKE MIXED WITH BANANA PB BUTTER,,,MEAL 3 TUNA /BROWN RICE 1 CUP OR CHICKEN/RICE ,TUNA SANDWHICH
MEAL 4 DINNER AT HOME VEGGIES,PROTEIN CARB,,MEAL 5 AFTER WORKOUT CEREAL WITH PROTEIN POWDER OR SHAKE ,,EXTRAS INCLUDE

 LOW FAT GRAHAM CRACKERS,,,WHEAT CRACKERS,,LOW FAT ICECREAM WHEN IN MOOD,,,EXRTRA FATS PBUTTER,OLIVE OIL,,
I DO NOT COUNT CALORIES I EAT WHEN HUNGRY TRY TO EAT CLEAN AND OR CLEAN JUNK IF NEEDED LOL,,,ALWAYS HAVE ABS..STILL PRETTY DAMN STRONG AND GREAT ENERGY ,,,SLEEP 6-7 HRS PER DAY AND 2 GIRLS 3 AND 7.

HAVE A LOT OF PICTURES HERE WILL POST IF ASKED,,,,,

FINISH UP WITH SUPP'S I USE MULTI VITAMIN,CREATINE OFF AND ON ,,,3 GRAMS ARGININE BEFORE WORKOUT,PROTEIN MIX 2 X PER DAY,
THATS IT AND REGULAR COFFEE NO STIMULANT TYPE PREWORKOUT OTHER THAN CREA/ARGINE MY OWN BLEND.

Donny:
Great post.....very detailed and i liked reading  about your diet  :)

funk51:
61 years old only 3 days out of every 7 now. alt workouts. mon weds friday. 2  diff w/o's.  w/o 1= back 8 sets pulldowns long bar 15-20 reps 100 lbs constant,8 sets with parrarll bar8-15 reps various grips including close palms facing back increasing weight from 100-150 lbs. 2 sets of chins bdwt 22 reps each set. parallel grip chins 2 sets 12. db rows 50 lb dbs 5 sets of 15 reps. chest benchpress 6-8 sets 90 lbs to 225 less reps as wt increases. pushups on parralell bars 6 sets of 20-30 reps. 5 sets high incline db presses 30-60 lbs 30-15 reps as wt increases. 3 sets calf raises 3 sets leg ext leg curls. various ab work.  second workout is 5 diff exercisesof 3 sets each for bis and tris. some ab work that's it. i keep alt workouts every other time. eat mostly chicken and fish potatoes and rice, and various other vegetables.

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