Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => History - Stories - and Memories => Topic started by: oldtimer1 on July 20, 2015, 04:10:16 PM
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I assume many guys over 45 come to the history page for nostalgia. I know the current physiques can't compare to the past ones in my opinion. They look bloated and soft like they are all taking the same drugs. The pictures in the magazines are heavily retouched. I'm still interested in current bodybuilders but the past is where my interest in physical culture lie.
I hope this will be a place where the older guys can share what they are doing in the gym. Hopefully a thread where guys can be civil.
I mentioned this before on other threads but I mainly train in my basement. Before I was retired it was home and work gyms. I mentioned to my wife prior to my birthday that it might be fun to return to a commercial gym for a couple of months. She gave me a three month membership to one of those massive chain gyms. I found a lot of serious trainers. A lot of ego trainers doing the usual half reps to impress with the weight used that they couldn't use for real. What is so different from my youth is that bodybuilding gyms were all guys in my 20's. It was a rare event to find a girl training. Now it might be 50/50 male to female ratio. Some of the women work out really hard.
Today I trained back and chest. No warm ups are listed.
Pull ups 2 x max
Seated V grip cable rows 2 x 12
Single dumbbell row off a bench 2 x 10
Hammer strength pulldowns 2 x 8 (This machine feels better than a normal pulldown machine)
Flat dumbbell benches 2 x 7 ( I went full range. So many use half reps so they can grab the giant dumbbells. Truth be told they would get better muscle stimulation, have more flexible shoulder joints if they would use dumbbells they could handle)
Hammer Strength inclines 2 x 8
Hammer Strength declines 2 x 8
Flat dumbbell flies 2 x 10
Dead lifts 2 x 4 (Used 290lbs. I have a severely sprained foot with nerve damage that I'm trying to heal. If I go any heavier it's just too much for my bad foot. Tried to load up the bar with a respectable weight. I lifted it 4 inches off the ground and it was just too painful. Unloaded the bar with my tail between my legs.)
Leg kickback machine 2 x 12 ( Never saw this machine before. It's an excellent machine. It has a foot pad that you push back. It hits right in the glute ham area.
Ab coaster 2 x 24 with 20lbs.
The hyper extension benches are garbage in this gym. It's one of those 45 degree ones. Just doesn't hit the lower back like a horizontal one. I did 2 x 15 weighted back extensions at home.
Gym observations:
1. I saw a young college age guy teaching his girlfriend how to do Olympic lifts. I never give advice except when someone is doing something dangerous. Couple of days ago I saw a teenager doing power squats without a spotters or safety racks. After I talked to him the next time he was doing his squats in the power rack with the safety bars in place. Any way back to the Olympic lifting. He really had limited knowledge. I gave him some pointers. You just don't see Olympic lifts in typical gyms. I told him about the hook grip that he didn't know about. I also told him many open their hands so they can get their elbows up to catch the bar on the shoulder shelf.
2. Saw what I guess is typical ego lifter. He is using the smith machine for delt press behind the necks with 4-45lbs plates only going half way down. If he took 225lbs off the squat racks I doubt he could do one full rep. These guys are really delusional about how strong they are.
3. I said it on another thread. There is this in shape blonde with abs. She looks like she could be a fitness model. She has everything needed. I don't know how she trains with all the guys bothering her between sets. She is super friendly with every guy that talks to her. I bet these guys think they have a shot. She wears a belly top and those panty hose leggings. It just curves in right in her hot tiny heiny.
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saw u2 last nite in nyc at the garden out late 4 me on sunday.. felt a bit weaker still good training .
chest
inc press 165/185/185-135 drop
hammer lying press 2 45's side 10 reps x3
inc flyes db's 50/50/40
cable crossovers with dips 10x10 reps x3
seated chest press 'stack version'x2
tris
pushdowns narrow inner grip x3
reverse underhand grip x3
tricep seated extension machine x3
db extensions across body db starts side head and straight out x2
abs
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Great thread rich, it's just after 6am here and I will be going for an early morning run as tonight not much time and it's cool now. ;D
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Good start with this thread. Did not make it to the gym today. On the third Monday of each month, I chair a board meeting out of town. It pretty much shoots the day. Training 3 days a week allows for a more flexible schedule, like this week I will hit the gym on Tuesday, Thursday and Saturday.
Slightly sore from last week's chest routine. My arms aren't sore at all. I probably need to step up the arm workout. My biceps are getting harder if not bigger. The triceps are showing a little better.
This morning I was 2 lbs away from my goal of 175. Of course water weight varies from day to day.
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Good start with this thread. Did not make it to the gym today. On the third Monday of each month, I chair a board meeting out of town. It pretty much shoots the day. Training 3 days a week allows for a more flexible schedule, like this week I will hit the gym on Tuesday, Thursday and Saturday.
Slightly sore from last week's chest routine. My arms aren't sore at all. I probably need to step up the arm workout. My biceps are getting harder if not bigger. The triceps are showing a little better.
This morning I was 2 lbs away from my goal of 175. Of course water weight varies from day to day.
3 days a week is great. I'm just slowly integrating what I can do full body style.
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Good workout today. Changed up elliptical for stationary bike. This put a spark in cardio.
Today was leg day. Upped the resistance a little as well as the reps.
Nautilus; hams 3 sets of ten. Nautilus; leg extensions, 3 sets of 12. Hammer leg presses; 3 sets of 15. Nautilus; 3 sets of 15.
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going to start doing some circuits to aid my Fitness and recovery...heavy lifting is out for a while so i will do this ...
Boxing circuit: Round 1
Skipping (1 min)
Double crunch (1 minute)
Overhead press with medicine Ball (1 minute)
Round 2:
step ups (1 min)
Incline press ups( hands on bench, maybe not 1 min as long as i can due to neck)
Punch bag (1 min)
Round 3:
Half sit ups /leg raises (1min)
skipping (1 min)
Arm punches, light weights (1 min)
will of course change exercise to suit injury like using a medicine ball. Lats are not worked directly but i still feel them on the push ups wide grip. maybe throw in a rowing ex for good measures. Number of circuits will depend on fitness on that Day.
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going to start doing some circuits to aid my Fitness and recovery...heavy lifting is out for a while so i will do this ...
Boxing circuit: Round 1
Skipping (1 min)
Double crunch (1 minute)
Overhead press with medicine Ball (1 minute)
Round 2:
step ups (1 min)
Incline press ups( hands on bench, maybe not 1 min as long as i can due to neck)
Punch bag (1 min)
Round 3:
Half sit ups /leg raises (1min)
skipping (1 min)
Arm punches, light weights (1 min)
will of course change exercise to suit injury like using a medicine ball. Lats are not worked directly but i still feel them on the push ups wide grip. maybe throw in a rowing ex for good measures. Number of circuits will depend on fitness on that Day.
good to hear...
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good to hear...
lean mean fighting machine ;) if i can´t do 1 min pushups i´ll do the Nieder press holding a plate.
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Trained legs today. I wanted to start with the leg press and I saw the gym "mayor" sitting in it. The mayor is this 50 something 6'4" steroid using guy who never stops talking and actually struts when he walks. He is so full of himself. I ask him how many sets he has? He says, "With what!?" I'm just a little perplexed with his ass hole attitude. Figure he thinks it's a rude question to ask. I start my leg day now with dumbbell squats. He has to know deep down inside that a pretty steroid body doesn't mean the ability to fight.
Dumbbell squat 2 x 12 (body upright and ass as low as it can go. I don't bend over and deadlift the weight. I use straps for grip. Brutal exercise.)
leg extensions 3 x 12
seated leg curl 2 x 10 ( this expensive gym machine stinks compared to the cheap one I have in my basement. Just made wrong.)
lying leg curl 2 x 12 ( this commericial machine was made perfect)
inner and outer leg machine 2 x 12 on each
leg press 2 x 12 then add weight 1 x 8 ( felt dizzy after. Heart or I was holding my breath unintentionally?)
Seated calf machine 2 x 15 ( hurt my bad foot but just like a dope I did them anyway)
Donkey calf machine 2 x 15
ab coaster 2 x 24 20lbs
twisting ab machine 2 x 10 (incredible machine. Looking forward to hitting the heavy bag again to see if this machine helped)
Before I left I used this lady butt machine. It has enough plates to make it really hard. It's hard to describe with words but you push a pad back standing with a single leg. It's almost like a weird kind of standing squat. Hits the butt hard. (insert joke here)
Other than the gym mayor giving me attitude it was a good training day. I keep to my self when I train and I rarely talk to anyone. I just want to get the job done. I saw the same people when I arrived and when I left so I was doing something right.
Gym observations:
1. The mayor of the gym is a jerk who will have to be dealt with.
2. There were a whole crew of ego lifters today. You know the ones. They grab giant dumbbells and in order to use them they short stroke the movement because if they went full range they wouldn't be able to use them. Delusional "strong men."
3. I got caught checking out a girl's ass. Didn't know she was looking at me in the mirror. She didn't seem to mind.
4. So far I haven't been trapped by a trainer trying to sell himself in the 3 weeks I have worked out in this commercial gym. They do hawk members but maybe they can see I know what I'm doing.
5. Making great gains but I still can't do cardio because of an injury to my foot. I think I'm looking pretty good for a non steroid user. I think the adrenaline flows in the commercial gym and I really push myself. Maybe I have been slacking off in my home gym. This membership has been a good kick in the ass to get me to be the best I can be.
6. I have never been in the locker room. Just afraid of what I will see there. Probably naked old men drying their balls with the hand dryer.
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Trained legs today. I wanted to start with leg press and I saw the gym "mayor" sitting in it. The mayor is this 50 something 6'4" steroid using guy who never stops talking and actually struts when he walks he is so full of himself. I ask him how many sets he has? He says, "With what!?" I'm just a little perplexed with his ass hole attitude. Figure he thinks it's a rude question to ask. I start my leg day now with dumbbell squats. He has to know deep down inside that a pretty steroid body doesn't mean the ability to fight.
Dumbbell squat 2 x 12 (body upright and ass as low as it can go. I don't bend over and deadlift the weight. I use straps for grip. Brutal exercise.)
leg extensions 3 x 12
seated leg curl 2 x 10 ( this expensive gym machine stinks compared to the cheap one I have in my basement. Just made wrong.)
lying leg curl 2 x 12 ( this commericial machine was made perfect)
inner and outer leg machine 2 x 12 on each
leg press 2 x 12 then add weight 1 x 8 ( felt dizzy after. Heart or I was holding my breath unintentionally?)
Seated calf machine 2 x 15 ( hurt my bad foot but just like a dope I did them anyway)
Donkey calf machine 2 x 15
ab coaster 2 x 24 20lbs
twisting ab machine 2 x 10 (incredible machine. Looking forward to hitting the heavy bag again to see if this machine helped)
Before I left I used this lady butt machine. It has enough plates to make it really hard. It's hard to describe with words but you push a pad back standing with a single leg. It's almost like a weird kind of standing squat. Hits the butt hard. (insert joke here)
Other than the gym mayor giving me attitude it was a good training day. I keep to my self when I train and I rarely talk to anyone. I just want to get the job done. I saw the same people when I arrived and when I left so I was doing something right.
Gym observations:
1. The mayor of the gym is a jerk who will have to be dealt with.
2. There were a whole crew of ego lifters today. You know the ones. They grab giant dumbbells and in order to use them they short stroke the movement because if the went full range they wouldn't be able to use them. Delusional "strong men."
3. I got caught checking out a girl's ass. Didn't know she was looking at me in the mirror. She didn't seem to mind.
4. So far I haven't been trapped by a trainer trying to sell himself in the 3 weeks I have worked out in this commercial gym. They do hawk members but maybe they can see I know what I'm doing.
5. Making great gains but I still can't do cardio because of an injury to my foot. I think I'm looking pretty good for a non steroid user. I think the adrenaline flows in the commercial gym and I really push myself. Maybe I have been slacking off in my home gym. This membership has been a good kick in the ass to get me to be the best I can be.
6. I have never been in the locker room. Just afraid of what I will see there. Probably naked old men drying their balls with the hand dryer.
I LOVE THE OBSERVATIONS...I WOULD HAVE SAID TO THE MAYOR EXCUSE ME BUT UNTIL YOU REACH MY LEVEL OF LEGS I AM THE ONE THAT SAYS 'WITH WHAT'I HAVE JUST ABOUT EVERYONE YOU DESCRIBE IN MY GYM,SOME AMAZING GIRLS/LESBIANS TOO HARDCORE ONES LATLEY,A REAL GYMNAST GIRL IN GREAT SHAPE WHO IN BETWEEN SETS GOES ON THE FULL CHIN UP BAR RAISES HERSELF UP FLIPS SLOWLY OVER DOES A PULLUP AND BACK OVER SUPER SLOW ,DOES HANDSTANDS STRAIGHT UP WALKS THAT WAY AND GOES ONEHANDED WITHOUT DROPPING,,,SHE CAN BE COCKY ITS DESERVING..YES THOSE YOUNG KIDS THROW SOME PRETTY BIG DBELL WITH NO ARMS/PECS TO SPEAK OFF BLOWS MY MIND,,,WHEN IT COMES TO LEGS EVERYONE IN THE GYM KNOWS MY WORKOUTS/INTENSITY SOME WATCH MY SETS,,I'M QUIET IN FULL TRACK SWEATS AND LONG TSHIRT...
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Trained legs today. I wanted to start with leg press and I saw the gym "mayor" sitting in it. The mayor is this 50 something 6'4" steroid using guy who never stops talking and actually struts when he walks he is so full of himself. I ask him how many sets he has? He says, "With what!?" I'm just a little perplexed with his ass hole attitude. Figure he thinks it's a rude question to ask. I start my leg day now with dumbbell squats. He has to know deep down inside that a pretty steroid body doesn't mean the ability to fight.
Dumbbell squat 2 x 12 (body upright and ass as low as it can go. I don't bend over and deadlift the weight. I use straps for grip. Brutal exercise.)
leg extensions 3 x 12
seated leg curl 2 x 10 ( this expensive gym machine stinks compared to the cheap one I have in my basement. Just made wrong.)
lying leg curl 2 x 12 ( this commericial machine was made perfect)
inner and outer leg machine 2 x 12 on each
leg press 2 x 12 then add weight 1 x 8 ( felt dizzy after. Heart or I was holding my breath unintentionally?)
Seated calf machine 2 x 15 ( hurt my bad foot but just like a dope I did them anyway)
Donkey calf machine 2 x 15
ab coaster 2 x 24 20lbs
twisting ab machine 2 x 10 (incredible machine. Looking forward to hitting the heavy bag again to see if this machine helped)
Before I left I used this lady butt machine. It has enough plates to make it really hard. It's hard to describe with words but you push a pad back standing with a single leg. It's almost like a weird kind of standing squat. Hits the butt hard. (insert joke here)
Other than the gym mayor giving me attitude it was a good training day. I keep to my self when I train and I rarely talk to anyone. I just want to get the job done. I saw the same people when I arrived and when I left so I was doing something right.
Gym observations:
1. The mayor of the gym is a jerk who will have to be dealt with.
2. There were a whole crew of ego lifters today. You know the ones. They grab giant dumbbells and in order to use them they short stroke the movement because if the went full range they wouldn't be able to use them. Delusional "strong men."
3. I got caught checking out a girl's ass. Didn't know she was looking at me in the mirror. She didn't seem to mind.
4. So far I haven't been trapped by a trainer trying to sell himself in the 3 weeks I have worked out in this commercial gym. They do hawk members but maybe they can see I know what I'm doing.
5. Making great gains but I still can't do cardio because of an injury to my foot. I think I'm looking pretty good for a non steroid user. I think the adrenaline flows in the commercial gym and I really push myself. Maybe I have been slacking off in my home gym. This membership has been a good kick in the ass to get me to be the best I can be.
6. I have never been in the locker room. Just afraid of what I will see there. Probably naked old men drying their balls with the hand dryer.
I like observation 3... looking at her ass. Everyone does it just got to be discreet ;D
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I LOVE THE OBSERVATIONS...I WOULD HAVE SAID TO THE MAYOR EXCUSE ME BUT UNTIL YOU REACH MY LEVEL OF LEGS I AM THE ONE THAT SAYS 'WITH WHAT'I HAVE JUST ABOUT EVERYONE YOU DESCRIBE IN MY GYM,SOME AMAZING GIRLS/LESBIANS TOO HARDCORE ONES LATLEY,A REAL GYMNAST GIRL IN GREAT SHAPE WHO IN BETWEEN SETS GOES ON THE FULL CHIN UP BAR RAISES HERSELF UP FLIPS SLOWLY OVER DOES A PULLUP AND BACK OVER SUPER SLOW ,DOES HANDSTANDS STRAIGHT UP WALKS THAT WAY AND GOES ONEHANDED WITHOUT DROPPING,,,SHE CAN BE COCKY ITS DESERVING..YES THOSE YOUNG KIDS THROW SOME PRETTY BIG DBELL WITH NO ARMS/PECS TO SPEAK OFF BLOWS MY MIND,,,WHEN IT COMES TO LEGS EVERYONE IN THE GYM KNOWS MY WORKOUTS/INTENSITY SOME WATCH MY SETS,,I'M QUIET IN FULL TRACK SWEATS AND LONG TSHIRT...
Truth be told the mayor has way better legs than me but I don't use steroids. I'm also guessing I can out sprint him and out distance him in running even if I don't have bodybuilding legs.
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This is as close as I can find to a picture of the butt machine I wrote about in my gym. It's not the exact machine but close to the design. It's actually a good leg machine if you go full range.
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I like observation 3... looking at her ass. Everyone does it just got to be discreet ;D
Hahaa yes, classic mirror move. ;D
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Hahaa yes, classic mirror move. ;D
Yep, I got caught. Checking her ass out to see her looking at me right in the eyes in the mirror.
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Yep, I got caught. Checking her ass out to see her looking at me right in the eyes in the mirror.
I bet she didn't bother to move, kept on teasing you.
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back
chins wide x2x12 inner x2 x10
tbar row basic front loaded standup version 2 plates/2.5/3/3.5
low cable rows 160/180/180 sets 10
underhand pulldowns x3
standup stretch pulldowns to waist slight bend at waist x3
weighted hypers x3x12-15
shrugs
225x15
275 x12
295x 12
295x12
reverse shrug
225x12
275x12
275x12
calves
4 drops standing calf raises 200/180/160/140 10 reps per 3x
abs
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Isn't there already a Mature Training thread in the Training subforum?
Why make another one?
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Isn't there already a Mature Training thread in the Training subforum?
Why make another one?
His old coot memory must have forgotten, HA!
(See you fags there in 7 years...)
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Isn't there already a Mature Training thread in the Training subforum?
Why make another one?
Donny got mad cause he couldn't control it, started one here, it was moved to the training board so I merged it with the original and now Donny has talked oldtimer1 into starting this one.
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back
chins wide x2x12 inner x2 x10
tbar row basic front loaded standup version 2 plates/2.5/3/3.5
low cable rows 160/180/180 sets 10
underhand pulldowns x3
standup stretch pulldowns to waist slight bend at waist x3
weighted hypers x3x12-15
shrugs
225x15
275 x12
295x 12
295x12
reverse shrug
225x12
275x12
275x12
calves
4 drops standing calf raises 200/180/160/140 10 reps per 3x
abs
Do you find you get a full range of movement using that weight? Are you using a bar or other connected shrug device as opposed to dumbbells? I like to use the Hammer strength bench press for shrugs because each side is independent of the other and I can use more weight. I like doing shrugs. I might add them in on Saturday when I work delts.
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I like observation 3... looking at her ass. Everyone does it just got to be discreet
Being a kindly old man, you wouldn't believe what I can get away with. ;D
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Donny got mad cause he couldn't control it, started one here, it was moved to the training board so I merged it with the original and now Donny has talked oldtimer1 into starting this one.
Oldtimer1(Rich) saw an intelligent solution, you didn't...simple as that. ;)
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Being a kindly old man, you wouldn't believe what I can get away with. ;D
I believe you Jay.. ;D we had to change the direction the Adduction/Abduction machines were facing because ..well i guess some made it too obvious.. :D
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Do you find you get a full range of movement using that weight? Are you using a bar or other connected shrug device as opposed to dumbbells? I like to use the Hammer strength bench press for shrugs because each side is independent of the other and I can use more weight. I like doing shrugs. I might add them in on Saturday when I work delts.
I shrug with a bar and use wrist straps full range of motion or what my body considers full range,you have long arms jay as u mentioned so that plays a roll as well,i do dbells occasionally,i use the chest machine you mentioned every other trap workout a great alternative,,,i have gotten stronger on traps as yrs went on ...
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Donny got mad cause he couldn't control it, started one here, it was moved to the training board so I merged it with the original and now Donny has talked oldtimer1 into starting this one.
So why not move this one too?
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To days workout went well. I left out the bench push ups and did the Nieder press. Worked great doing high reps and working non stop from exercise to exercise. step ups gave my legs a good workout too even though unweighted. Got a good sweat on.
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Oldtimer1(Rich) saw an intelligent solution, you didn't...simple as that. ;)
What he saw was a way to placate his internet "friend".
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What he saw was a way to placate his internet "friend".
just more intelligent than you.
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just more intelligent than you.
Keep telling yourself that. I know different. :) ;)
Anyway, I'll be doing deads this afternoon, then some off the back of an incline bench barbell rows. Good stuff!
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Keep telling yourself that. I know different. :) ;)
Anyway, I'll be doing deads this afternoon, then some off the back of an incline bench barbell rows. Good stuff!
well you enjoy it chaos. keep it training related on here and we will get on fine :-*
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Trained delt and arms. No warm ups listed.
Dumbbell shoulder press 2 x 10 (went all the way down. Could have used a hell of lot of weight if I did half presses that are in vogue.
Dumbbell laterals 2 x 10
Rear Dumbbell leaterals 2 x 10
Weighted dips 2 x 10 ( went really deep)
Seated behind the head machine tricep extensions 2 x 10
Lying tricep extensions with EZ bar 2 x 6 ( skull crushers)
rope pushdowns 2 x 12 (slow cadence positive and negative)
EZ barbell curls 2 x 10 ( Those pre made bars don't revolve. Feels weird)
Alternate dumbbell curls 2 x 8
machine curls 2 x 10
rope curls 2 x 10
forearm curls 2 x 20
reverse grip curls 2 x 10
ab coaster 2 x 24 20lbs
twisting ab machine 2 x 10
Gym observations:
1. The girl whose ass I was checking out, I looked in her direction and she was looking directly at me. I guess she didn't mind yesterday.
2. The gym mayor was talking to another guy about being a cop. I asked him if he was a cop and he said retired. I think he is hiding something or isn't truthful with some holes in his story. I asked him some questions and he didn't know the correct answer. Going to expose him but I need more rope to hang him. Just a cocky arrogant fuck. He changed his tune toward me when I talked about my back ground. He is either a fired cop or one that is out on phony disability.
3. I haven't seen one guy that looked like a man hitting the heavy bag in the striking room. Anyone who has spent anytime in a boxing gym or MMA type gym knows the thud of heavy hits and striking with the whole body instead of arm punches. All I see is guys standing semi static throwing taps at the bag.
4. Incredible amount of hot girls working out. Many of them work out really hard. I think for many of guys and girls the gym is almost like a pick up place.
Guys, you have to stop the bs. I know this is getbig the home of the misfits but I will delete guys off this thread if it isn't civil.
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Trained delt and arms. No warm ups listed.
Dumbbell shoulder press 2 x 10 (went all the way down. Could have used a hell of lot of weight if I did half presses that are in vogue.
Dumbbell laterals 2 x 10
Rear Dumbbell leaterals 2 x 10
Weighted dips 2 x 10 ( went really deep)
Seated behind the head machine tricep extensions 2 x 10
Lying tricep extensions with EZ bar 2 x 6 ( skull crushers)
rope pushdowns 2 x 12 (slow cadence positive and negative)
EZ barbell curls 2 x 10 ( Those pre made bars don't revolve. Feels weird)
Alternate dumbbell curls 2 x 8
machine curls 2 x 10
rope curls 2 x 10
forearm curls 2 x 20
reverse grip curls 2 x 10
ab coaster 2 x 24 20lbs
twisting ab machine 2 x 10
Gym observations:
1. The girl whose ass I was checking out, I looked in her direction and she was looking directly at me. I guess she didn't mind yesterday.
2. The gym mayor was talking to another guy about being a cop. I asked him if he was a cop and he said retired. I think he is hiding something or isn't truthful with some holes in his story. I asked him some questions and he didn't know the correct answer. Going to expose him but I need more rope to hang him. Just a cocky arrogant fuck. He changed his tune toward me when I talked about my back ground. He is either a fired cop or one that is out on phony disability.
3. I haven't seen one guy that looked like a man hitting the heavy bag in the striking room. Anyone who has spent anytime in a boxing gym or MMA type gym knows the thud of heavy hits and striking with the whole body instead of arm punches. All I see is guys standing semi static throwing taps at the bag.
4. Incredible amount of hot girls working out. Many of them work out really hard. I think for many of guys and girls the gym is almost like a pick up place.
Guys, you have to stop the bs. I know this is getbig the home of the misfits but I will delete guys off this thread if it isn't civil.
when i´m 100% fit i´m going to do this split again. always liked delts+arms together as did Larry scott..who the hell can argue with his results. I read he believed there was a tie in with delts and arms.
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:)
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well you enjoy it chaos. keep it training related on here and we will get on fine :-*
That sounds like a direct threat against a mod! :-O
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well you enjoy it chaos. keep it training related on here and we will get on fine :-*
::)
Guys, you have to stop the bs. I know this is getbig the home of the misfits but I will delete guys off this thread if it isn't civil.
That's what I wanted to see, your true colors. 8)
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::)
That's what I wanted to see, your true colors. 8)
Chaos can you go lift some stones and be happy? Rich is a top guy who i know from other forums long before i came on here. He is a man who is loyal and shows his true colours to me yes. A man i would serve with any day.
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Chaos can you go lift some stones and be happy? Rich is a top guy who i know from other forums long before i came on here. He is a man who is loyal and shows his true colours to me yes. A man i would serve with any day.
He's shown he's loyal to a fault, can't remain impartial. Never had any issues with him until you started in on me. He never came across as the kind of guy to behave this way. But at least I know why he wouldn't answer my simple, direct question.
And the fact he discussed my private messages between him and I with you also shows his character.
BTW, I'm always happy, stones or no. 8)
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He's shown he's loyal to a fault, can't remain impartial. Never had any issues with him until you started in on me. He never came across as the kind of guy to behave this way. But at least I know why he wouldn't answer my simple, direct question.
And the fact he discussed my private messages between him and I with you also shows his character.
BTW, I'm always happy, stones or no. 8)
No fault on his or my part. we are not power crazy. It shows lack of moral fiber on your part my man.
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No fault on his or my part. we are not power crazy. It shows lack of moral fiber on your part my man.
Ok
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HOW DOES NJFLEX FIT IN ALL THIS,,I POST EVERY DETAIL OF MY WORKOUTS,SOME PERSONAL TID BITS,PICS,GO ON THE G/O BOARD WITH AND MIX IT UP WELL THERE,PM WITH EVERYONE ON THIS THREAD AS WELL DP/CHAOS/DONNY/RICH/PRIME/SF1900/WITH NO ILL WILL/ISSUES AND THEN IN THE END ITS LIKE A TUG OF WAR /WHO'S SIDE /WHO'S RIGHT/WRONG...
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HOW DOES NJFLEX FIT IN ALL THIS,,I POST EVERY DETAIL OF MY WORKOUTS,SOME PERSONAL TID BITS,PICS,GO ON THE G/O BOARD WITH AND MIX IT UP WELL THERE,PM WITH EVERYONE ON THIS THREAD AS WELL DP/CHAOS/DONNY/RICH/PRIME/SF1900/WITH NO ILL WILL/ISSUES AND THEN IN THE END ITS LIKE A TUG OF WAR /WHO'S SIDE /WHO'S RIGHT/WRONG...
We love you njflex!! :-* 8)
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so another quite Day at the Ponderosa ... physio later and i hope i get the Blond woman. nice soft hands. I told her that too and she seemed very happy. i´m just a dirty old man :D
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Ended up doing rack pulls and incline bench db rows. 8)
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Not impressed Guys..i never got the Hot Blond Today at Physio :(
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Ended up doing rack pulls and incline bench db rows. 8)
Nice...
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Thanks for ruining the thread guys. It was civil and fun before the bs.
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Nice...
Really wanted to dl but I've had a sore left knee all week. Still pulled a decent 675. 8)
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Can this thread be merged with the other mature training thread? :D :D
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Made it to the gym yesterday. After about a half hour of cardio, I worked lats, traps and delts. I did 3 X 12 side delt raises, 3 X 10 lat pull-downs and 3 X 10 shrugs using the Smith rack because I was too lazy to lift the bar off the floor. To my misfortune, there was no hot blond with soft hands waiting to massage my back after my workout, so I headed back home.
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Made it to the gym yesterday. After about a half hour of cardio, I worked lats, traps and delts. I did 3 X 12 side delt raises, 3 X 10 lat pull-downs and 3 X 10 shrugs using the Smith rack because I was too lazy to lift the bar off the floor. To my misfortune, there was no hot blond with soft hands waiting to massage my back after my workout, so I headed back home.
we both missed it Jay... ;D on a plus note i am feeling less tingling in my arm. physio said today my neck "feels" better..i will take that as positive. i think doing the Boxing workout which i did years ago is helping me. the Nieder press with a weight plate is perfect for stabilizing my shoulders,traps,delts.
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Really wanted to dl but I've had a sore left knee all week. Still pulled a decent 675. 8)
Thats a wack of cocks to pull
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Thats a wack of cocks to pull
Hmm....that doesn't seem like something someone mature (over 45) would say.
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Biceps:
Machine preacher curls
Barbell curls
Hammer curls
Dumbbell curls
Triceps:
Pressdown
Cambered bar extensions
Incline close grip dumbell presses
Underhand pressdowns
Forearms:
Reverse curls
Before my very eyes, I was transforming into a beast.
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Biceps:
Machine preacher curls
Barbell curls
Hammer curls
Dumbbell curls
Triceps:
Pressdown
Cambered bar extensions
Incline close grip dumbell presses
Underhand pressdowns
Forearms:
Reverse curls
Before my very eyes, I was transforming into a beast.
Dude.. you got a picture of these Arms ?
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This is why people don´t take getbig serious. it´s about fun sure but starting a serious training thread on here is not possible..
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very sad when there is so many who could contribute to a training thread without the assholes.
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Really wanted to dl but I've had a sore left knee all week. Still pulled a decent 675. 8)
Dead lifting 675 is world class. Post up a video with a smart phone so we all can see that incredible lift. Seriously, we would all enjoy it.
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Day off today. After work floated in my pool drinking beer. It was a good day. Taking a second day off tomorrow and lying on the beach and maybe do some body surfing. Hitting back and chest on Sunday.
Maybe I should do some beach observations tomorrow.
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Dead lifting 675 is world class. Post up a video with a smart phone so we all can see that incredible lift. Seriously, we would all enjoy it.
That's a rack pull, from a couple of inches below the knee, I'm only good for a little over 600 from the floor.
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This is why people don´t take getbig serious. it´s about fun sure but starting a serious training thread on here is not possible..
There was a serious training thread on the training board.
That's all I'll say about it in this thread out of internet respect for a couple of other posters here.
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That's a rack pull, from a couple of inches below the knee, I'm only good for a little over 600 from the floor.
Not being a ball buster but you only gain 75lbs having the bar a over a foot off the ground in a rack? A real 600lbs deadlift without straps is a fantastic lift. Props.
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delts
front press superset with side laterals x4
cable rear delt raises x4
front raises underhanded grip with curl bar x3
cable side raises x2 cable in back
bis
db curls x3
seated curl machine x3
21's straight bar x3
forearms
reverse cable wrist curls x3 top forearm
single arm wrist curls 'gooseneck 'flex
behind back reverse wrist curls x3
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Not being a ball buster but you only gain 75lbs having the bar a over a foot off the ground in a rack? A real 600lbs deadlift without straps is a fantastic lift. Props.
The weights aren't a foot off the ground though. I've gone over 700 on rack pulls. I don't use straps, haven't for years, best thing I ever did was give them up.
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The weights aren't a foot off the ground though. I've gone over 700 on rack pulls. I don't use straps, haven't for years, best thing I ever did was give them up.
Right below my knees is 18" and I'm only 5'8". That's why I said over a foot off the ground.
I still use straps for certain exercises like shrugs, dumbbell squats and dumbbell rows.
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Right below my knees is 18" and I'm only 5'8". That's why I said over a foot off the ground.
I still use straps for certain exercises like shrugs, dumbbell squats and dumbbell rows.
You got some long ass shins! I just measured and where the bar is below my knee is only 17" and I'm 6'3". That puts the weights about 8" off the ground.
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Day off today. After work floated in my pool drinking beer. It was a good day. Taking a second day off tomorrow and lying on the beach and maybe do some body surfing. Hitting back and chest on Sunday.
Maybe I should do some beach observations tomorrow.
Definitely do some beach observations. This was once my favorite sport. It might give me a heart attack now. What away to go! ;D
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There was a serious training thread on the training board.
That's all I'll say about it in this thread out of internet respect for a couple of other posters here.
yeah need a new mod on there. ;)
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Definitely do some beach observations. This was once my favorite sport. It might give me a heart attack now. What away to go! ;D
yeah write about it ..always makes me chuckle. you have a great life over there. was going to say take a few pics but you´ll get arrested.. ;D
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I'm a little hung over from the pool yesterday. I like drinking good beer but my future son in law just likes fruity beers. The guy is Irish and it's shocking his terrible taste in beer. I can't stand it but he's always so enthusiastic about me trying what he brings. He bought over this new huge fad by me of Root Beer (An alcoholic version of the soft drink). It tastes just like the soda (pop). I think it made me sick with all the sugar in it. Must have at least 8 teaspoons in it and who knows how many calories.
After the beach I'm buying some German beer to flush out that crap.
I can't wait to see all the women wearing barely nothing on the beach. So hot!!!
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I'm a little hung over from the pool yesterday. I like drinking good beer but my future son in law just likes fruity beers. The guy is Irish and it's shocking his terrible taste in beer. I can't stand it but he's always so enthusiastic about me trying what he brings. He bought over this new huge fad by me of Root Beer (An alcoholic version of the soft drink). It tastes just like the soda (pop). I think it made me sick with all the sugar in it. Must have at least 8 teaspoons in it and who knows how many calories.
After the beach I'm buying some German beer to flush out that crap.
I can't wait to see all the women wearing barely nothing on the beach. So hot!!!
ha...flush out the crap.. ;D yes you can´t beat German Beer. it´s still strictly brewed here. They don´t throw all the other things you get in say British Beers...although some smaller breweries in England make some good beers too. first time i drunk good Bavarian Beer was Ski Training in Bavaria with the Army... was crazy out your skull on the slopes :D. they stopped us drinking after a guy broke a leg. He shouted BANZAI and went down an advanced hill run(were colour coded for difficulty). Young soldiers Beer and gluhwein don´t work out well on the slopes. Oh well...you soon learn. ;D
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hey Rich.. if you are feeling rough today get a bottle of this down your neck.. ;D
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weather is changing all the time today. was stormy for a while now the sun is out again. contemplating getting my mountain bike out and going for a cycle. heard there is a Market on today in Celle. might go and look see if any nice Blond babes are around. seem to be getting a thing about Blonds at the moment 8)
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yeah need a new mod on there. ;)
The mods over there do a great job keeping the riff raff under control.
No lifting today, chilling with the family.
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The mods over there do a great job keeping the riff raff under control.
No lifting today, chilling with the family.
yes Chaos your Talents around the Boards have been noted.. :D
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hey Rich.. if you are feeling rough today get a bottle of this down your neck.. ;D
I doubt I can find that in a local liquor store in New Jersey here. Spent the day on the beach then came home to the pool. Only had Corana Mexican beer in the fridge so I made do. Great sunny day in New Jersey.
Beach Observations:
1.Foreigners love the Jersey shore. They have to learn some stuff about the beaches here. A Russian family parked them self right on top of us. I guess personal space isn't a concept they grasp. We picked up our chairs and towels moving 10 feet away.
2. What's with all the grandmas with tattoos?
3. Ocean was rough today with an rip tide. Body surfed in relatively shallow water.
4. I like thin in shape chicks but truth be told I love curvy thick chicks more. One was wearing a bikini with her big white ass hanging out of her little bottoms. :P
3. So many out of shape guys. I would come in last place in any bodybuilding contest but I was the best built guy on the beach today.
4. There was an huge Asian family and I guess friends. Just guessing they don't get out to beach or maybe this was even the first time. Big waves you either go under or ride them out. They stood there and got whacked time and time again. My wife even told them go under them. Very comical.
5. I don't know why guys pay to go to a go go bar to tip the dancers. Go to the Jersey shore and see girls wearing next to nothing for free.
6. Have to hit back and chest tomorrow. I know I will have a bit of a hangover. I will just push through it and get it done.
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Trained back and chest today. No warm ups listed in the set count.
Pullups 2 x max
Seated Low cable row with V handle 2 x 12
Dumbbell row off bench 2 x 10
Hammer Strength pulldown 2 x 8
Flat dumbbell bench 2 x 6
Incline dumbbell bench 2 x 6
Hammer strength incline 2 x 8
Hammer decline 2 x 6
Flat dumbbell flies 2 x 8
Machine flies 2 x 10 ( decided to try these. Can't decide if I should use them over dumbbells.)
Power cleans 2 x 3 then 1 x 2 (Haven't done these in awhile. I did them in running shoes. Very bad stability using them.)
Semi stiff leg deadlift 2 x 6 ( Usually do these off a little platform at home. They don't have it so I did them by using a lot of 25lbs plates. )
Went home and did 2 sets of weighted hyper extensions. Bench at the gym really stinks.
GYM Observations:
1. Guy singing Bon Jovi obnoxiously loud. Of course he's wearing ear buds. In between singing he talks out loud to himself like he's having a conversation. Makes the loudest grunts lifting weights.
2. Saw two high school kids using 315 for benches. Really impressive. They couldn't have weighed 190lbs.
3. Since it's Sunday the gym was really sparsely populated. Only two girls in the whole gym. One was doing deep perfect form squats with 145lbs. I have to give her props. The guys who are part of the half rep to 3/4 rep club in the gym could learn something from her. Why does she have to turn around right in front of me and touch her toes stretching? She stayed bent over for about a half minute. What a perfect ass.
4. There's this guy who looks like Tarzan in the gym. Long flowing blonde hair. Good looking guy and gets a lot of looks from the women. He does the most unconventional workouts. It's a bodybuilding gym and he's always doing push ups, pull ups, dips and other things that you don't need a gym membership for. I can see he's a dedicated trainer but what is he doing in this bodybuilding gym when he could do that stuff at home or the park?
5. Anyone else have a germ fear like me? Every handle you touched has been touched by hundreds in a gym. It's like shaking hands all day. I alcohol my hands when I get to my car when I'm done. I broke my rule today and went into the locker room to wash my hands. I heard they have a steam room and a sauna but I don't want to be seen roaming the locker room where I assume the gay guys hang out. Not that there's anything wrong with being gay. (Seinfeld) I washed my hands and got out. Huge locker room from what I saw.
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legs
extensions warmed light weights..205/220/235/250/265 all 12 rep sets
v squat face in 'mimic front squat 'theses are great 2 plates .3 /3.5/4 plates
lunges up steps 45 lb kettleballs x2 go up/down/up/down
leg press 5 plates /6/7
total sets 14
hams
sldl 135/185/225/245
seated leg culrs x3 180/195/195
calves
5 sets leg press calf raise 12-15 reps worked up to 3.5 plates side
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so today i have a bit of pain in my right hand(fingers) and right foot(toes) not good i think. was talking to a woman i know yesterday who is Doctors Assistant here and she told me her Daughter had this..said one false move and you could be lamed...it made my Day yesterday.. :D a bit over the top if you ask me. Anyway on a training note i will later do this circuit:
Done six times no stopping..
skipping:1 minute
Reverse crunch: 1 minute
Tri set: Shoulder press 10 reps
upright rows 10 reps
Nieder press 10 reps
Punch Bag 1 minute
The press i do with a loaded ez bar and is light and use the same weight for upright rows...nieder press with weight plate. It´s light due to injury but direct after tri set 1 minute box sack. If you have no boxing bag shadow box or hold light bells and do arm punches. more of an upper body workout which is good to alternate with the other circuit i posted.
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workout went well today i even managed a couple of light sets of skull crushers. I prefer doing them on an Incline bench but training alone today i did them lying on the floor so a bit safer and easier at the moment...so some strength is coming back.. gripping the Bar hurt a bit but managed.. :)
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workout went well today i even managed a couple of light sets of skull crushers. I prefer doing them on an Incline bench but training alone today i did them lying on the floor so a bit safer and easier at the moment...so some strength is coming back.. gripping the Bar hurt a bit but managed.. :)
good to hear Donny.. 8)
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good to hear Donny.. 8)
can´t keep a good man down...my NJ Bro ;D
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can´t keep a good man down...my NJ Bro ;D
thats true....
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thats true....
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Feel better soon Donny. Just do what you can do until you're well.
Trained legs today. Used as much weight as I could without aggravating my injured foot.
Squats 5 x 8 (light weight but I felt it. Used 225 lbs.
Leg press 2 x 12 ( felt very dizzy doing these and I'm not holding my breath. Maybe it's the design of this machine. Dropping them for awhile.)
leg extension 3 x 12
flat leg curl 2 x 10. I upped the weight and the gap was so big I could only get 4 reps.
inner and outer leg machines 2 x 12
butt machine push back 2 x 10 (out standing machine. Like a single leg squat.)
Donkey calf machine 2 x 15
Seated Hammer strength 2 x 15
Ab coaster 2 x 25 20lbs
Twisting ab machine 2 x 10
Went home and did neck. Concerned about my two dizzy episodes leg pressing.
Gym Observations:
1. No one seems to spot each other in this gym. In so many gyms it was just a common courtesy. Rarely do I see a guy working chest with a spot. Is it considered rude to ask for one these times? I asked a guy to watch me squat because I wasn't using the power cage. He was only to happy watch my back. Felt bad even asking him.
2. So many middle age women use the machines and by the look on their faces they aren't even trying to exert them self. They also like to do many sets sitting in the machines forever blocking their use by others.
3. I just can't understand walking on a treadmill. It's just a gorgeous summer day and so many people are walking on a hamster wheel. I live by the beach. Walk on the board walk. Walk on the trail in the woods. Walk the neighborhood. I just don't get the treadmill walking crowd. Worst are young bodybuilders. Are they just incapable of running?
4. Saw the hottie fitness model blonde working out. I have to say she is a very hard trainer and knows what she is doing. She does a lot of fast volume and is more lean than I am. Maybe I should take a cue and lower the weight upping the sets.
5. Saw a guy using the "trap diamond bar" for deadlifts. Since I have only used it once many years ago I asked him if I could try a rep. It does seem safer for the back. You are pulling straight up. It's also easier since the handles are higher than an Olympic bar. 275lbs felt like a feather. Of course according to the rules of physics I was doing less work because the bar was higher. Kind of like doing deadlifts raised in a power cage.
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Feel better soon Donny. Just do what you can do until you're well.
Trained legs today. Used as much weight as I could without aggravating my injured foot.
Squats 5 x 8 (light weight but I felt it. Used 225 lbs.
Leg press 2 x 12 ( felt very dizzy doing these and I'm not holding my breath. Maybe it's the design of this machine. Dropping them for awhile.)
leg extension 3 x 12
flat leg curl 2 x 10. I upped the weight and the gap was so big I could only get 4 reps.
inner and outer leg machines 2 x 12
butt machine push back 2 x 10 (out standing machine. Like a single leg squat.)
Donkey calf machine 2 x 15
Seated Hammer strength 2 x 15
Ab coaster 2 x 25 20lbs
Twisting ab machine 2 x 10
Went home and did neck. Concerned about my two dizzy episodes leg pressing.
Gym Observations:
1. No one seems to spot each other in this gym. In so many gyms it was just a common courtesy. Rarely do I see a guy working chest with a spot. Is it considered rude to ask for one these times? I asked a guy to watch me squat because I wasn't using the power cage. He was only to happy watch my back. Felt bad even asking him.
2. So many middle age women use the machines and by the look on their faces they aren't even trying to exert them self. They also like to do many sets sitting in the machines forever blocking their use by others.
3. I just can't understand walking on a treadmill. It's just a gorgeous summer day and so many people are walking on a hamster wheel. I live by the beach. Walk on the board walk. Walk on the trail in the woods. Walk the neighborhood. I just don't get the treadmill walking crowd. Worst are young bodybuilders. Are they just incapable of running?
4. Saw the hottie fitness model blonde working out. I have to say she is a very hard trainer and knows what she is doing. She does a lot of fast volume and is more lean than I am. Maybe I should take a cue and lower the weight upping the sets.
5. Saw a guy using the "trap diamond bar" for deadlifts. Since I have only used it once many years ago I asked him if I could try a rep. It does seem safer for the back. You are pulling straight up. It's also easier since the handles are higher than an Olympic bar. 275lbs felt like a feather. Of course according to the rules of physics I was doing less work because the bar was higher. Kind of like doing deadlifts raised in a power cage.
Good thread Man and you bring a great twist to training with your observations... Good comment on Deadlifts too. I also prefer lying leg curls to sitting,standing. Standing i used to do a primitive watered down version with Iron Boots raising the intensity with a SS with Stiff legged deads of course in the Gym you have a machine and maybe unilateral training is better for some people. Still where i work it´s only seated machines...i do lying at home. Leg press and Hypers can be useful too for Hammies as are step ups and lunges.
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Feel better soon Donny. Just do what you can do until you're well.
Trained legs today. Used as much weight as I could without aggravating my injured foot.
Squats 5 x 8 (light weight but I felt it. Used 225 lbs.
Leg press 2 x 12 ( felt very dizzy doing these and I'm not holding my breath. Maybe it's the design of this machine. Dropping them for awhile.)
leg extension 3 x 12
flat leg curl 2 x 10. I upped the weight and the gap was so big I could only get 4 reps.
inner and outer leg machines 2 x 12
butt machine push back 2 x 10 (out standing machine. Like a single leg squat.)
Donkey calf machine 2 x 15
Seated Hammer strength 2 x 15
Ab coaster 2 x 25 20lbs
Twisting ab machine 2 x 10
Went home and did neck. Concerned about my two dizzy episodes leg pressing.
Gym Observations:
1. No one seems to spot each other in this gym. In so many gyms it was just a common courtesy. Rarely do I see a guy working chest with a spot. Is it considered rude to ask for one these times? I asked a guy to watch me squat because I wasn't using the power cage. He was only to happy watch my back. Felt bad even asking him.
2. So many middle age women use the machines and by the look on their faces they aren't even trying to exert them self. They also like to do many sets sitting in the machines forever blocking their use by others.
3. I just can't understand walking on a treadmill. It's just a gorgeous summer day and so many people are walking on a hamster wheel. I live by the beach. Walk on the board walk. Walk on the trail in the woods. Walk the neighborhood. I just don't get the treadmill walking crowd. Worst are young bodybuilders. Are they just incapable of running?
4. Saw the hottie fitness model blonde working out. I have to say she is a very hard trainer and knows what she is doing. She does a lot of fast volume and is more lean than I am. Maybe I should take a cue and lower the weight upping the sets.
5. Saw a guy using the "trap diamond bar" for deadlifts. Since I have only used it once many years ago I asked him if I could try a rep. It does seem safer for the back. You are pulling straight up. It's also easier since the handles are higher than an Olympic bar. 275lbs felt like a feather. Of course according to the rules of physics I was doing less work because the bar was higher. Kind of like doing deadlifts raised in a power cage.
RICH...MAYBE I DON'T KNOW HOW MUCH WEIGHT YOU HAD ON PRESS BUT WHEN I GET TO 7/8 PLATES ASIDE IT CAN JOLT YOU /LEGS TO CHEST AND EYES SHUT /BREATHING IT EASY TO GET DIZZY..
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good Hammie ex with not much equipment and Hard.
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GYM Observations:
1. Guy singing Bon Jovi obnoxiously loud. Of course he's wearing ear buds. In between singing he talks out loud to himself like he's having a conversation. Makes the loudest grunts lifting weights.
2. Saw two high school kids using 315 for benches. Really impressive. They couldn't have weighed 190lbs.
3. Since it's Sunday the gym was really sparsely populated. Only two girls in the whole gym. One was doing deep perfect form squats with 145lbs. I have to give her props. The guys who are part of the half rep to 3/4 rep club in the gym could learn something from her. Why does she have to turn around right in front of me and touch her toes stretching? She stayed bent over for about a half minute. What a perfect ass.
4. There's this guy who looks like Tarzan in the gym. Long flowing blonde hair. Good looking guy and gets a lot of looks from the women. He does the most unconventional workouts. It's a bodybuilding gym and he's always doing push ups, pull ups, dips and other things that you don't need a gym membership for. I can see he's a dedicated trainer but what is he doing in this bodybuilding gym when he could do that stuff at home or the park?
5. Anyone else have a germ fear like me? Every handle you touched has been touched by hundreds in a gym. It's like shaking hands all day. I alcohol my hands when I get to my car when I'm done. I broke my rule today and went into the locker room to wash my hands. I heard they have a steam room and a sauna but I don't want to be seen roaming the locker room where I assume the gay guys hang out. Not that there's anything wrong with being gay. (Seinfeld) I washed my hands and got out. Huge locker room from what I saw.
1. Maybe this fellow is talking on his cell phone.
2. This is impressive, young folks can be fearless.
3. Seems like she is putting on a show for you. ;D The gym where I workout was pretty dead yesterday too.
4. Maybe Tarzan needs the inspiration of being at the gym and having the ladies swoon over him. I hate all men with long blond hair....it's a jealousy issue.
5. I don't agree with being a germaphobe. We need some germs to build up a resistance.
Gay guys hang out in the gym too, not just the locker room or sauna. Ours is open to women as well as men, so is the hot tub, steam room and pool. This makes using these facilities more interesting.
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so today i have a bit of pain in my right hand(fingers) and right foot(toes) not good i think. was talking to a woman i know yesterday who is Doctors Assistant here and she told me her Daughter had this..said one false move and you could be lamed...it made my Day yesterday.. :D a bit over the top if you ask me. Anyway on a training note i will later do this circuit:
Done six times no stopping..
skipping:1 minute
Reverse crunch: 1 minute
Tri set: Shoulder press 10 reps
upright rows 10 reps
Nieder press 10 reps
Punch Bag 1 minute
The press i do with a loaded ez bar and is light and use the same weight for upright rows...nieder press with weight plate. It´s light due to injury but direct after tri set 1 minute box sack. If you have no boxing bag shadow box or hold light bells and do arm punches. more of an upper body workout which is good to alternate with the other circuit i posted.
The seriousness of the numbness and pain depends on where it originates from. In my case the neuropathy is due to degenerated disks in my lower spine, which is better than having the source be in your neck, especially if you have to end up going the surgery route.
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The seriousness of the numbness and pain depends on where it originates from. In my case the neuropathy is due to degenerated disks in my lower spine, which is better than having the source be in your neck, especially if you have to end up going the surgery route.
bad thing is i am feeling it in my right foot as well as my right hand. I mean i am moving around ok so not too worried. Feeling better in my triceps though, as all getbiggers know big arms are important :D I will wait and see.
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Gym Observations:
1. No one seems to spot each other in this gym. In so many gyms it was just a common courtesy. Rarely do I see a guy working chest with a spot. Is it considered rude to ask for one these times? I asked a guy to watch me squat because I wasn't using the power cage. He was only to happy watch my back. Felt bad even asking him.
2. So many middle age women use the machines and by the look on their faces they aren't even trying to exert them self. They also like to do many sets sitting in the machines forever blocking their use by others.
3. I just can't understand walking on a treadmill. It's just a gorgeous summer day and so many people are walking on a hamster wheel. I live by the beach. Walk on the board walk. Walk on the trail in the woods. Walk the neighborhood. I just don't get the treadmill walking crowd. Worst are young bodybuilders. Are they just incapable of running?
4. Saw the hottie fitness model blonde working out. I have to say she is a very hard trainer and knows what she is doing. She does a lot of fast volume and is more lean than I am. Maybe I should take a cue and lower the weight upping the sets.
5. Saw a guy using the "trap diamond bar" for deadlifts. Since I have only used it once many years ago I asked him if I could try a rep. It does seem safer for the back. You are pulling straight up. It's also easier since the handles are higher than an Olympic bar. 275lbs felt like a feather. Of course according to the rules of physics I was doing less work because the bar was higher. Kind of like doing deadlifts raised in a power cage.
1. Not many guys ask for a spot when they should. I've been asked to spot for guys who were lifting much more weight than I would. It's fun to encourage them to do another rep. I usually ask them how much "help" they want. Some fella's just want you to hand off the barbell and then they take over, while others want your hands under the bar and ready to grab it throughout their routine, should they fail. It's helpful in these cases if they tell you how many reps they expect to do.
2. Middle aged women dominate the cardio equipment at my gym too and when using Nautilus equipment they rest too long, talk on the phone and converse with their friends. If it is a machine I am waiting to use, I'll ask them how long they will be. It usually gets the point across.
3. When I walk on trails or even on the sidewalks where I live, I get too distracted and I don't walk fast enough to really get my pulse up, so it's not the best cardio for me. The treadmill is a bit safer too, since trails and sidewalks are not as even.
4. There's hotties at my gym too. I've seen a couple of them who were fairly muscular.
5. Deadlifts are not my favorite exercise. This is funny since my arms are long, which like when using a cage or the trap diamond bar, it makes deadlifts easier to do.
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good Hammie ex with not much equipment and Hard.
He makes this look so easy. I've never tried them.
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bad thing is i am feeling it in my right foot as well as my right hand. I mean i am moving around ok so not too worried. Feeling better in my triceps though, as all getbiggers know big arms are important :D I will wait and see.
With neuropathy, exercise seems to help, at least in my case. I don't have pain though, except in my knee which is another story altogether.
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With neuropathy, exercise seems to help, at least in my case. I don't have pain though, except in my knee with is another story altogether.
I will get it back ...Ach Doctors, doing my own exercises.
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Yesterday I worked chest and arms. Added in incline bench presses on the Hammer Strength equipment. I upped the weight on the wide/decline bench press. No change in biceps and triceps routine from the last time except upping the resistance. I forgot about abs. I was planning on working them twice a week.
Next workout is tomorrow when I work quads and hams. Perhaps I do some calves too.
It's almost time to drive 50 miles to pick up my sister so she can go to a doctor's appointment at 10:00 a.m. tomorrow. I think I should find out how she could take the bus up. Each time I take her to the doctor and back home, it is 200 miles of driving and it is a boring drive.
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That is some insane driving you are doing for you sister. I never was one for going to a doctor. As I get older I guess situations force me to see them now.
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Chest:
Incline Smith Machine Press
Flat dumbbell flyes
Incline dumbbell press
Pullovers
Dips
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Chest:
Incline Smith Machine Press
Flat dumbbell flyes
Incline dumbbell press
Pullovers
Dips
Pullovers are one of my favorite exercizes.
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chest/tris at home
sit up chest press x3 wide grip
inc db pressx3
dropped bench just under inc level for in between inc/flat flyes x2
dec flye x2,,2nd set did 1-2 flyes and followed with 2 press reps ,,,8 reps each good burn combo..
back to sit up press did side grips supersetted with push ups 10 reps and 15 pushups
standalone 20 rep pushups finish
tris
incline skullcrushers x3 did mix reps 1-2 skullcrushers and then follow 2 presses till i hit 8-8 ea
pushdowns x4
extensions db lying x3 arms across to side head extend out.
finished db at chest db's close press straight up x15 x2.
abs 100 or so reps various crunches/leg lifts
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Trained delts and arms
Dumbbell presses 2 x 10 ( all the way down)
Dumbbell laterals 2 x 10
Rear dumbbell laterals 2 x 10
Single D handle pulley laterals 1 x 10
Barbell shrugs 2 x 10
Barbell curls 2 x 10
machine curls 2 x 10
alternate dumbbell curls 2 x 10
rope curls 2 x 12
Weighted dips 2 x 10 ( went deep. No shallow ego dips)
Machine tricep extensions 2 x 10 ( You are seated and you grab the bar behind your head)
Conventional pulley pushdowns 3 x 10
fourarm curls 2 x 25
reverse curls 2 x 10
ab coaster 2 x 25
twisting ab machine 2 x 10
Just trained 3 on and I will take tomorrow off. Going to a beach side roof top bar tomorrow for a few. The boss let me take a day off for a doctor appointment. After the doc I will hit the bar. Fantastic views of the women strolling the boardwalk from the upper deck. I don't know if they will have a DJ in afternoon on a Wednesday but when they do women in their bikinis shake their asses on the floor to the beat.
Gym Observations:
1. Just found out the loud mouth steroid gym mayor is married to the hot blonde fitness model who I just found out has a really deep voice. They both must inject each other. I lost a little respect for her. She is a hard trainer but how does she look with out the little bit of anavar and syringe I bet she is using?
2. Talked to a guy built like a super heavy weight power lifter. Real nice guy. Turns out he has a home gym too but likes to change it up coming to the commercial gym. He showed me a picture of his home gym. A barbell with a power cage and bench. With all the options of machines and other equipment he sticks to the barbell and the squat rack. In truth it's all you need but I would be bored when I'm in a gym candy store with so many options.
3. Found a class mate that I went through boot camp with. Apologized for the class being punished for the dirty boots I left in the barracks. This is over 30 years ago. He laughed.
4. There are a lot of really in shape guys and women in this gym. I think when this happens it generates a lot of positive energy. Can't explain it.
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Trained delts and arms
Dumbbell presses 2 x 10 ( all the way down)
Dumbbell laterals 2 x 10
Rear dumbbell laterals 2 x 10
Single D handle pulley laterals 1 x 10
Barbell shrugs 2 x 10
Barbell curls 2 x 10
machine curls 2 x 10
alternate dumbbell curls 2 x 10
rope curls 2 x 12
Weighted dips 2 x 10 ( went deep. No shallow ego dips)
Machine tricep extensions 2 x 10 ( You are seated and you grab the bar behind your head)
Conventional pulley pushdowns 3 x 10
fourarm curls 2 x 25
reverse curls 2 x 10
ab coaster 2 x 25
twisting ab machine 2 x 10
Just trained 3 on and I will take tomorrow off. Going to a beach side roof top bar tomorrow for a few. The boss let me take a day off for a doctor appointment. After the doc I will hit the bar. Fantastic views of the women strolling the boardwalk from the upper deck. I don't know if they will have a DJ in afternoon on a Wednesday but when they do women in their bikinis shake their asses on the floor to the beat.
Gym Observations:
1. Just found out the loud mouth steroid gym mayor is married to the hot blonde fitness model who I just found out has a really deep voice. They both must inject each other. I lost a little respect for her. She is a hard trainer but how does she look with out the little bit of anavar and syringe I bet she is using?
2. Talked to a guy built like a super heavy weight power lifter. Real nice guy. Turns out he has a home gym too but likes to change it up coming to the commercial gym. He showed me a picture of his home gym. A barbell with a power cage and bench. With all the options of machines and other equipment he sticks to the barbell and the squat rack. In truth it's all you need but I would be bored when I'm in a gym candy store with so many options.
3. Found a class mate that I went through boot camp with. Apologized for the class being punished for the dirty boots I left in the barracks. This is over 30 years ago. He laughed.
4. There are a lot of really in shape guys and women in this gym. I think when this happens it generates a lot of positive energy. Can't explain it.
yeah... you are motivated to train harder in the gym..Steve hits his Home gym too when his wife works shifts.. not done much today but have Physio at 19.25 later...
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put your age, your weight and the amount of weight used whenever possible only if you're inclined :D :D :D :D :D :D :D :D thank you....
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Guys if your neighbours complain about noise in your Home Gym do what this Bodybuilding Bro does with his old socks... :D Not recommended for commercial Gym use... ;D
http://www.allthingsgym.com/reducing-home-gym-noises-with-socks/
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put your age, your weight and the amount of weight used whenever possible only if you're inclined :D :D :D :D :D :D :D :D thank you....
I'm 56 and 185lbs right now. I don't use weight because it's meaningless. One machine I can use 120lbs for tricep pushdowns and another maker it's 80lbs. Another reason I don't use weight is because of all the ego lifters. So many insecure guys use a lot more weight than they should by short stroking the rep. We all know the guys. They do half shoulder and chest presses completely delusional that they are using a full rep. In the leg press and the squat they do the same thing. Sure one guy can use 400lb in a squat when another guy is using 300lbs going all the way down. In the law of physics the guy using he 300lbs is doing more work than the shallow guy who thinks he uses 400lbs for his reps. Bodybuilding is filled with delusional strong men. I never claimed to be a strong man but I know many couldn't keep up with me in the gym.
To illustrate what I am talking about I can give this example. I was doing flat dumbbell chest presses with 85lbs for my reps. Going all he way down and up. The gym was crowded. A guy asked if he can work in using he flat bench. He has the 105lbs but stops half way down till his upper arms are parallel with the floor. He then insults me saying I remember when I only used the 85lbs. I grabbed his 105lbs and did one more rep than him using his ego style of short stroking the rep. Then he says something I thought was nuts. "Why are you using the 85lbs?" The hamster running in the treadmill in his brain just wasn't registering.
I like Olympic lifting lifting. No tricks like power suits or crazy arches. Just lift the bar over head. If someone can lift more over head than me I will say they are more powerful. I don't consider myself a bodybuilder but just a guy into fitness and physical culture.
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Pullovers are one of my favorite exercizes.
Yes, its a good stretch and squeeze. I really focus so its all chest, no lats.
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I'm 56 and 185lbs right now. I don't use weight because it's meaningless. One machine I can use 120lbs for tricep pushdowns and another maker it's 80lbs. Another reason I don't use weight is because of all the ego lifters. So many insecure guys use a lot more weight than they should by short stroking the rep. We all know the guys. They do half shoulder and chest presses completely delusional that they are using a full rep. In the leg press and the squat they do the same thing. Sure one guy can use 400lb in a squat when another guy is using 300lbs going all the way down. In the law of physics the guy using he 300lbs is doing more work than the shallow guy who thinks he uses 400lbs for his reps. Bodybuilding is filled with delusional strong men. I never claimed to be a strong man but I know many couldn't keep up with me in the gym.
To illustrate what I am talking about I can give this example. I was doing flat dumbbell chest presses with 85lbs for my reps. Going all he way down and up. The gym was crowded. A guy asked if he can work in using he flat bench. He has the 105lbs but stops half way down till his upper arms are parallel with the floor. He then insults me saying I remember when I only used the 85lbs. I grabbed his 105lbs and did one more rep than him using his ego style of short stroking the rep. Then he says something I thought was nuts. "Why are you using the 85lbs?" The hamster running in the treadmill in his brain just wasn't registering.
I like Olympic lifting lifting. No tricks like power suits or crazy arches. Just lift the bar over head. If someone can lift more over head than me I will say they are more powerful. I don't consider myself a bodybuilder but just a guy into fitness and physical culture.
good post we learn as we age.... ego lifting is for morons..... ;D ;D ;D ;D
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Yes, its a good stretch and squeeze. I really focus so its all chest, no lats.
I like the pullover and press... another great exercise is the Dumbbell around the world exercise.
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I'm 56 and 185lbs right now. I don't use weight because it's meaningless. One machine I can use 120lbs for tricep pushdowns and another maker it's 80lbs. Another reason I don't use weight is because of all the ego lifters. So many insecure guys use a lot more weight than they should by short stroking the rep. We all know the guys. They do half shoulder and chest presses completely delusional that they are using a full rep. In the leg press and the squat they do the same thing. Sure one guy can use 400lb in a squat when another guy is using 300lbs going all the way down. In the law of physics the guy using he 300lbs is doing more work than the shallow guy who thinks he uses 400lbs for his reps. Bodybuilding is filled with delusional strong men. I never claimed to be a strong man but I know many couldn't keep up with me in the gym.
To illustrate what I am talking about I can give this example. I was doing flat dumbbell chest presses with 85lbs for my reps. Going all he way down and up. The gym was crowded. A guy asked if he can work in using he flat bench. He has the 105lbs but stops half way down till his upper arms are parallel with the floor. He then insults me saying I remember when I only used the 85lbs. I grabbed his 105lbs and did one more rep than him using his ego style of short stroking the rep. Then he says something I thought was nuts. "Why are you using the 85lbs?" The hamster running in the treadmill in his brain just wasn't registering.
I like Olympic lifting lifting. No tricks like power suits or crazy arches. Just lift the bar over head. If someone can lift more over head than me I will say they are more powerful. I don't consider myself a bodybuilder but just a guy into fitness and physical culture.
These guys kill me. My form is complimented more than the weight I use.
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I did not get to the gym yesterday as planned. Chauffeuring my sister to hell and gone and then back ate up my entire day.
Worked legs today. I added in calf raises and upped the weight on the other exercises as well as did them in a half pyramid.
25 minutes of cardio using a combo of the recumbent bicycle and the elliptical. It not only got my blood flowing, it pumped up my quads.
3 X 12, 10, 10 seated leg curls
4 X 15, 12, 10, 8 leg extensions
4 X 15, 12, 12, 10 leg presses
3 X 15 calf raises
3 X 15 Nautilus ab crunches (I am planning on working abs each workout because I am excited about how much my waistline has shrunk. I can actually do a vacuum pose with very little effort. :D
Nothing in the way of observations today. - Guess I was too focused on the exercises to notice much.
Now I am off to get some fixings for Spanish rice....YUM. It is one of my favorite things to make.
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back/traps/abs/calves ,,,home workout again :P,,,actually pretty good...all kids were in bed as well ..no distractions.
pulldowns x5 ,,did 6 reps behind and 6 reps front every set wide grip ..good switch up
underhanded narrow grip front pulldowns x3
cable low rows x3
one arm db rows on bench x3
2 sets good stretch lying on flat bench pullovers
traps
reverse behind back shrugs x3
front shrugs x3
all done with cable ..
finished 3 sets db shrugs dbells to side
calves 5 sets 1 legged calf raises
abs
crunches floor legs propped on bench set 1 x30 ,,set 2 x30 set 3 x40
lying on bench part off for old school leg lifts slow lowering legs ala 'rocky 4'
gym obsevations....
one asshole in gym training shirtless,no radio,fan barely helping,,
was hot in basement like one of ritch's fitness babes at his gym
felt like balboa getting ready for drago minus the beard ...
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back/traps/abs/calves ,,,home workout again :P,,,actually pretty good...all kids were in bed as well ..no distractions.
pulldowns x5 ,,did 6 reps behind and 6 reps front every set wide grip ..good switch up
underhanded narrow grip front pulldowns x3
cable low rows x3
one arm db rows on bench x3
2 sets good stretch lying on flat bench pullovers
traps
reverse behind back shrugs x3
front shrugs x3
all done with cable ..
finished 3 sets db shrugs dbells to side
calves 5 sets 1 legged calf raises
abs
crunches floor legs propped on bench set 1 x30 ,,set 2 x30 set 3 x40
lying on bench part off for old school leg lifts slow lowering legs ala 'rocky 4'
gym obsevations....
one asshole in gym training shirtless,no radio,fan barely helping,,
was hot in basement like one of ritch's fitness babes at his gym
felt like balboa getting ready for drago minus the beard ...
I like that you come up with ways to change up exercises. I am going to try your switcharoo with pull-downs. I sometimes do crunches at home, but I use a chair instead of a bench. -Works the same.
It takes two assholes to earn this title. Of course if you think of yourself as an asshole, it counts for something I guess. Did you cuss yourself out? ;D Back when I had a basement with training equipment, I'd train shirtless and sometimes naked. This also works great when jogging on the treadmill. There is no sense in sweating all over your gym clothes, right? If I trained after "the kids" were in bed, I'd be training in the morning. We are a house full of night owls now. Margie was an early to bed, early to rise person. She was the oddball out on this note.
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I like that you come up with ways to change up exercises. I am going to try your switcharoo with pull-downs. I sometimes do crunches at home, but I use a chair instead of a bench. -Works the same.
It takes two assholes to earn this title. Of course if you think of yourself as an asshole, it counts for something I guess. Did you cuss yourself out? ;D Back when I had a basement with training equipment, I'd train shirtless and sometimes naked. This also works great when jogging on the treadmill. There is no sense in sweating all over your gym clothes, right? If I trained after "the kids" were in bed, I'd be training in the morning. We are a house full of night owls now. Margie was an early to bed, early to rise person. She was the oddball out on this note.
thanks,,i was having a little fun with oldtimers observations,,,i could go off like him with what i see in the gym weekly...
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thanks,,i was having a little fun with oldtimers observations,,,i could go off like him with what i see in the gym weekly...
This probably applies to all of us.
I knew you were having some fun with it. This why it was so funny.
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Hung over from drinking on the board walk. They are filming a new reality show like Jersey Shore again at seaside heights. I guess they are trying to recreate a similar show again. I have to get out of bed and to the gym but I feel like crap.
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Back and chest while hung over.
Pull ups 2 x max
Low V grip seated cable rows 2 x 12
Dumbbell row off bench 2 x 8 (Used 90lbs going all the way down and up)
Hammer strength pulldown 2 x 10 used 230lbs
Dumbbell flat bench 2 x 7
Hammer Strength incline 2 x 8
Hammer strength decline 2 x 6
flat flies 2 x 10 50lbs ( tried to go strict but got a little sloppy at the end)
machine flies 2 x 10 (Just can't decide to drop dumbbell flies. These are more full range movement. It's not a pec deck but you grab handles.)
deadlift 2 x 4 with 300lbs then 1 x 1 with 315lb ( My bad foot can't take to much pressure. When it's better I will start using much heavier weight)
Weighted hyper extensions 2 x 12 with a 35lbs plate behind my head
ab coaster 2 x 20 with 25lbs
ab machine twist 2 x 10
Gym Observations:
1. I was doing flat dumbbell chest benches and I was failing with the last rep. The knock out blonde fitness babe with the deep voice comes out of no where and pushes on my elbows so I complete the rep. I thank her. Just glad I didn't dump the weight because I never saw her behind me. Guess my eyes were closed. I also heard her say to another guy you would never hear her say chunky and sexy in the same sentence. I think she is very use to being the center of attention. Really cute tiny ass on her.
2. A guy is sitting in the Hammer strength delt press machine. A girl is kneeling in front of him with both elbows on his thighs with one hand holding her head up. She is in a very suggestive position talking to him for 10 minutes. Her face is right there. If this guy doesn't see a hint when it's right in front of his face he is a dope.
3. I felt like crap when I first began the workout from drinking the day before. Just glad I got it done. Tomorrow I'm taking the day off or maybe finding a cardio activity that doesn't aggravate my injury.
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thursday , day off from lifting swam a mile non-stop took me 43 minures. fri arms and abs [flabs]
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thursday , day off from lifting swam a mile non-stop took me 43 minures. fri arms and abs [flabs]
Swimming is an outstanding cardio activity. I also feel it's good for the shoulder joints.
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Hung over from drinking on the board walk. They are filming a new reality show like Jersey Shore again at seaside heights. I guess they are trying to recreate a similar show again. I have to get out of bed and to the gym but I feel like crap.
It's for sure that I have had too much to drink on more than a couple of occasions. What is weird is that I don't get hangovers. The only thing I do to avoid them is drink a lot of water, since alcohol dehydrates us. It is even rarer that I actually get drunk. This is probably because I can't ever give up control.
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Swimming is an outstanding cardio activity. I also feel it's good for the shoulder joints.
Swimming is definitely good for your joints as it is no impact as opposed to jogging, running or skipping rope, etc.
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delts
hammer shoulder press x4
side laterals x5 20lbs,25,30,35 12/12/10/10 ,,5 th set drop 25 x10/20x10,15 x10
front raises cable used rope x3
cable rear lateral raise x3
cable up right rows x3
bis
curls premade curl bar 60x15/80 x10/90x10 x2
dc curls 30/35/40
db hammers across body x2 40/45
seated curl machine padded version x3
forarms
9 sets various wrist curls
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Swimming is definitely good for your joints as it is no impact as opposed to jogging, running or skipping rope, etc.
Your comment about impact is a good point but I wasn't even thinking about from that angle. I never met a good swimmer that didn't have good shoulder flexibility. It really works the joint from many planes instead of the somewhat static angles in lifting. I am a poor swimmer but I do swim a little. What I do in my pool is I will swim a lap with different strokes. I do a couple of laps of the different strokes like conventional, breast stroke, side stroke and back stroke. I swear my bad shoulders feel better after doing this. It's work for the shoulder region in unconventional directions from the aspect of dry land workouts.
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back/traps/abs/calves ,,,home workout again :P,,,actually pretty good...all kids were in bed as well ..no distractions.
pulldowns x5 ,,did 6 reps behind and 6 reps front every set wide grip ..good switch up
underhanded narrow grip front pulldowns x3
cable low rows x3
one arm db rows on bench x3
2 sets good stretch lying on flat bench pullovers
traps
reverse behind back shrugs x3
front shrugs x3
all done with cable ..
finished 3 sets db shrugs dbells to side
calves 5 sets 1 legged calf raises
abs
crunches floor legs propped on bench set 1 x30 ,,set 2 x30 set 3 x40
lying on bench part off for old school leg lifts slow lowering legs ala 'rocky 4'
gym obsevations....
one asshole in gym training shirtless,no radio,fan barely helping,,
was hot in basement like one of ritch's fitness babes at his gym
felt like balboa getting ready for drago minus the beard ...
I like your gym observations. ;D Please don't confuse me with ritch. He is another member. My name is Rich.
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I like your gym observations. ;D Please don't confuse me with ritch. He is another member. My name is Rich.
sorry rich ur right ,,that ritch is cool too he's more angry and g/o board type...
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It's for sure that I have had too much to drink on more than a couple of occasions. What is weird is that I don't get hangovers. The only thing I do to avoid them is drink a lot of water, since alcohol dehydrates us. It is even rarer that I actually get drunk. This is probably because I can't ever give up control.
Don't get me wrong I wasn't a fall down out of control drunk. Anything over 4 drinks I feel the next day. I had 5 beers in the sun.
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chest/tris at home
sit up chest press x3 wide grip
inc db pressx3
dropped bench just under inc level for in between inc/flat flyes x2
dec flye x2,,2nd set did 1-2 flyes and followed with 2 press reps ,,,8 reps each good burn combo..
back to sit up press did side grips supersetted with push ups 10 reps and 15 pushups
standalone 20 rep pushups finish
tris
incline skullcrushers x3 did mix reps 1-2 skullcrushers and then follow 2 presses till i hit 8-8 ea
pushdowns x4
extensions db lying x3 arms across to side head extend out.
finished db at chest db's close press straight up x15 x2.
abs 100 or so reps various crunches/leg lifts
This might seem weird, but we old dudes often get the sagging pecs look. I worry that too much emphasis on declines will exuberate this. It is a shame because doing declines feels so good. I just don't want to end up having tits. I'm not Cait. ;D
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thursday , day off from lifting swam a mile non-stop took me 43 minures. fri arms and abs [flabs]
I´m going today after Physio. It really feels relaxing after getting my neck stretched...relax a bit too in the whirl pool. ;D
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This might seem weird, but we old dudes often get the sagging pecs look. I worry that too much emphasis on declines will exuberate this. It is a shame because doing declines feels so good. I just don't want to end up having tits. I'm not Cait. ;D
Girondas advice on this:
neck press on the smith machine press up to within an inch of lockout 4x8/12 30/45 secs between sets
cut out all lower pec work and regular bench presses.
stick to neck presses,incline DB press and low incline flyes(25 Degrees)
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Decline presses is one of the best pec exercises going. Even though Dorian Yates didn't do them in his prime I saw a youtube with him saying in effect it was a great pec exercise. It's also is a good exercise for those with shoulder/pec tie in problems. It doesn't seem to aggravate the area.
Regarding droopy pecs as we age I think it's three problems in my humble opinion. One is added fat to the region. Second is increased estrogen as we age. Third is losing the elasticity of the skin. I fail to see how adding muscle to the region would be a bad thing. Truth be told I have rarely done declines. They feel really awkward to me because I hardly use them. When I do I feel zero stress on my bad shoulders. Reading this Prime's post has motivated me to try them again. I just feel I need a spotter and this gym is weird in that many see asking for spot as a rude thing interrupting their work out.
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Girondas advice on this:
neck press on the smith machine press up to within an inch of lockout 4x8/12 30/45 secs between sets
cut out all lower pec work and regular bench presses.
stick to neck presses,incline DB press and low incline flyes(25 Degrees)
yep....good points and i do this workout as well at times esp low inc i like them for flyes,,,i do decline flyes'donny'recommendation and stuck with them,,in the end are chest/pec shape is what it is ..
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Decline presses is one of the best pec exercises going. Even though Dorian Yates didn't do them in his prime I saw a youtube with him saying in effect it was a great pec exercise. It also is a good exercise for those with shoulder/pec tie in problems. It doesn't seem to aggravate the area.
Regarding droopy pecs as we age I think it's three problems in my humble opinion. One is added fat to the region. Second is increased estrogen as we age. Third is losing the elasticity of the skin. I fail to see how adding muscle to the region would be a bad thing. Truth be told I have rarely done declines. They feel really award to me because I hardly use them. When I do I feel zero stress on my bad shoulders. Reading this Prime's post has motivated me to try them again. I just feel I need a spotter and this gym is weird in that many see asking for spot as a rude thing interrupting their work out.
Declines and Parallel Bar dips i like doing...or did :'( I was doing some Lying ez bar extensions again today. wanted to go swimming but after physio i got a visitor...will go for a run later.
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Swimming is definitely good for your joints as it is no impact as opposed to jogging, running or skipping rope, etc.
walked 5 miles swam 1 mile and will now attempt an hour and a half arm and ab workout never did them in this order before... :o :o :o :o :o
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Yesterday i did this workout and feel no pain today in my neck...touch wood :D
Incline BB bench press 3x10-15
BB rows 3x10-15
BB military press 3x10-15
EZ Bar curls 3x10-15
Lying EZ bar extensions 3x10-15
BB Front squats ;D 3x15
crunches 2xmax
Standing calf raises no weight just high reps till Burn.
workout in that order. most do legs first but i like that order. On the rows i was going to do supported rows/one arm DB rows but thought Bollocks just used light weights on all exercises. Today i am doing cardio. LIGHTWEIGHT BABY ;D ;D Before the workout i thought it´ll work or tomorrow i´m fucked and in the hospital. I did use perfect form and light weights just doing reps...still i feel good today. need to start slowly and this workout and the circuits will get me where i wanna be.
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Girondas advice on this:
neck press on the smith machine press up to within an inch of lockout 4x8/12 30/45 secs between sets
cut out all lower pec work and regular bench presses.
stick to neck presses,incline DB press and low incline flyes(25 Degrees)
Thanks for this information. I think I'd miss some of the moves Vince suggests should be omitted. The Hammer Strength bench press has a slight incline, so maybe it is okay. Neck presses seem like they'd mostly work shoulders, but what do I know?
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Decline presses is one of the best pec exercises going. Even though Dorian Yates didn't do them in his prime I saw a youtube with him saying in effect it was a great pec exercise. It's also is a good exercise for those with shoulder/pec tie in problems. It doesn't seem to aggravate the area.
Regarding droopy pecs as we age I think it's three problems in my humble opinion. One is added fat to the region. Second is increased estrogen as we age. Third is losing the elasticity of the skin. I fail to see how adding muscle to the region would be a bad thing. Truth be told I have rarely done declines. They feel really awkward to me because I hardly use them. When I do I feel zero stress on my bad shoulders. Reading this Prime's post has motivated me to try them again. I just feel I need a spotter and this gym is weird in that many see asking for spot as a rude thing interrupting their work out.
You'd think a muscle would be a benefit to sagging skin. I don't have an excess of fat there, especially since I've lost weight. Too much estrogen is not my problem, there is absolutely no indication of gyno. I have pointy nipples with no underlying breast tissue or fat.
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Yesterday I worked back and shoulders. I started out with 26 minutes of cardio. Heart rate at about 105.
Tried the half front and half behind the neck pull-downs. The behind the neck ones were difficult. Resistance wasn't a problem so much as finding a comfortable position. 4 X 6 and 6.
Low cable pulls - 3 X 12
Shrugs using the cable and a wide bar. 4 X 10
Lateral dumbbell raises - 4 X 12
Overhead presses - 3 X 12, 10, 8 (I used too much resistance and pooped out a little more with each set)
Nautilus crunches - 3 X 15
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Worked delts and arms.
Dumbbell press 2 x 10
Dumbbell laterals 3 x 10
Rear Laterals 2 x 10
D ring handle shoulder pulley lateral 1 x 10
Barbell shrugs 2 x 10
Weighted dips 2 x 10
Behind neck tricep pulley extension machine 2 x 10
Traditional tricep push downs 3x10
EZ curl 2 x 10
Machine bicep curls 3 x 10
Dumbbell alternate curls 2 x 8
Rope curls 2 x 12
forearm wrist curls 2 x 20
reverse barbell curls 2 x 10
Ab coaster 2 x 23 25lbs
Machine ab twist 2 x 10 per side
Gym Observations:
1. Met a friend of my daughter and her fiancee. He's a real success story. He was incredibly fat in high school. He was also picked on and treated like crap by other boys. He joined a gym and started taking MMA/ jui jitsu lessons. Fast forward to his mid twenties. He lost all the weight and looks like a solid American football running back. He competes in jui jitsu. He also has a nice career going with a beautiful red headed girlfriend. I like stories with a happy ending.
2. There was a pumping type bodybuilder working out with his girlfriend. He really used very moderate weights and appeared to never push himself. His girlfriend pointed out how much weight another guy was using doing the same exercise as her boyfriend and it seemed to hurt his ego. He made a flippant comment something like that's way too much weight.
3. I'm training with what is heavy weights for me and relatively low sets. Thinking about lowering the weight just a bit and maybe doing 4 sets an exercise. I just can't stop with the power bodybuilding mentality. Like today I started bicep curls by doing strict ez bar curls with 100lbs for two sets before moving on to other bicep exercises. What if I did 80lbs for four fast sets for strict curls instead of what I'm doing?
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Worked delts and arms.
Dumbbell press 2 x 10
Dumbbell laterals 3 x 10
Rear Laterals 2 x 10
D ring handle shoulder pulley lateral 1 x 10
Barbell shrugs 2 x 10
Weighted dips 2 x 10
Behind neck tricep pulley extension machine 2 x 10
Traditional tricep push downs 3x10
EZ curl 2 x 10
Machine bicep curls 3 x 10
Dumbbell alternate curls 2 x 8
Rope curls 2 x 12
forearm wrist curls 2 x 20
reverse barbell curls 2 x 10
Ab coaster 2 x 23 25lbs
Machine ab twist 2 x 10 per side
Gym Observations:
1. Met a friend of my daughter and her fiancee. He's a real success story. He was incredibly fat in high school. He was also picked on and treated like crap by other boys. He joined a gym and started taking MMA/ jui jitsu lessons. Fast forward to his mid twenties. He lost all the weight and looks like a solid American football running back. He competes in jui jitsu. He also has a nice career going with a beautiful red headed girlfriend. I like stories with a happy ending.
2. There was a pumping type bodybuilder working out with his girlfriend. He really used very moderate weights and appeared to never push himself. His girlfriend pointed out how much weight another guy was using doing the same exercise as her boyfriend and it seemed to hurt his ego. He made a flippant comment something like that's way too much weight.
3. I'm training with what is heavy weights for me and relatively low sets. Thinking about lowering the weight just a bit and maybe doing 4 sets an exercise. I just can't stop with the power bodybuilding mentality. Like today I started bicep curls by doing strict ez bar curls with 100lbs for two sets before moving on to other bicep exercises. What if I did 80lbs for four fast sets for strict curls instead of what I'm doing?
What if you did 4 sets with 100#'s?? :o
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Worked delts and arms.
Dumbbell press 2 x 10
Dumbbell laterals 3 x 10
Rear Laterals 2 x 10
D ring handle shoulder pulley lateral 1 x 10
Barbell shrugs 2 x 10
Weighted dips 2 x 10
Behind neck tricep pulley extension machine 2 x 10
Traditional tricep push downs 3x10
EZ curl 2 x 10
Machine bicep curls 3 x 10
Dumbbell alternate curls 2 x 8
Rope curls 2 x 12
forearm wrist curls 2 x 20
reverse barbell curls 2 x 10
Ab coaster 2 x 23 25lbs
Machine ab twist 2 x 10 per side
Gym Observations:
1. Met a friend of my daughter and her fiancee. He's a real success story. He was incredibly fat in high school. He was also picked on and treated like crap by other boys. He joined a gym and started taking MMA/ jui jitsu lessons. Fast forward to his mid twenties. He lost all the weight and looks like a solid American football running back. He competes in jui jitsu. He also has a nice career going with a beautiful red headed girlfriend. I like stories with a happy ending.
2. There was a pumping type bodybuilder working out with his girlfriend. He really used very moderate weights and appeared to never push himself. His girlfriend pointed out how much weight another guy was using doing the same exercise as her boyfriend and it seemed to hurt his ego. He made a flippant comment something like that's way too much weight.
3. I'm training with what is heavy weights for me and relatively low sets. Thinking about lowering the weight just a bit and maybe doing 4 sets an exercise. I just can't stop with the power bodybuilding mentality. Like today I started bicep curls by doing strict ez bar curls with 100lbs for two sets before moving on to other bicep exercises. What if I did 80lbs for four fast sets for strict curls instead of what I'm doing?
Fast and strict might be challenging. It doesn't seem compatible.
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Going to do another full body blast today, warm up and some neck stretches then straight into it. I am actually enjoying just going for a burn and fatigue no Ego lifts for this Kid ;D good to see this thread is thriving ;) Well done Rich.
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Did basically the same workout today as last time except one or two more sets here and there. I also did some Barbell Hacks today which were good and felt a slight stretch in my right side of my neck. Obviously the weight hanging down behind me stretches your upper back/neck area. I thought why not try it because at physio we stretch it too.. did two sets then two sets front squats. LIGHTWEIGHT BABY ;D
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Thanks for this information. I think I'd miss some of the moves Vince suggests should be omitted. The Hammer Strength bench press has a slight incline, so maybe it is okay. Neck presses seem like they'd mostly work shoulders, but what do I know?
I myself don´t agree with all his exercises. Sissy squats are not for me. Great stretch but hard on the knees. Of course some get great results from these even holding a weight plate for extra resistance. He did promote the "power leg extension" leaning back stretching and hitting the sartorius muscle which is said to be the longest muscle in the Human Body. I find the "power leg extension" better for me.
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This is along with Drag curls an exercise i can recommend..
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good to see this thread is thriving ;) Well done Rich.
Yes, let's see if we can get this one to 200+ pages before your ego gets out of control and you ruin this one as well. :D
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Yes, let's see if we can get this one to 200+ pages before your ego gets out of control and you ruin this one as well. :D
Chaos you are just not a good loser are you? why the hate?
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Chaos you are just not a good loser are you? why the hate?
Truth = hate? You sound like a scorned minority.
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Truth = hate? You sound like a scorned minority.
you seem to want to wreck any training thread i am on. I know you are Fat and not really suited to be a mod on the training section. Step back and let Ronald make a better man fill that position.
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you seem to want to wreck any training thread i am on. I know you are Fat and not really suited to be a mod on the training section. Step back and let Ronald make a better man fill that position.
Post up a pic, rep counter, lets compare. :D
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Post up a pic, rep counter, lets compare. :D
your pictures are enough to show you are not suited to the training Board.
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catching up long weekend fri/sat/sun was off work,,get big was down for a few days too :P,,legs Saturday.beach sunday rich will know where I was relative to his town..get to that later..
legs back to good old basic heavy duty /sore for few days type workout
leg press warmed up sets....then did 6/7/7 plates side sets
squat narrow stance 275/315/365
front sqyat on v squat machine x2 3 plates and 3.5 per side
drops xtensions 205/190 10x10,220/190 10x10,repeat
hams
sldl..135/185/225/225
leg curls..did these a bit different like 21's for bi ceps ,,half reps top to mide ,then bottom position to mid,then full reps. 4-5 reps per portion ,,140 lbs on stack was enough..x2,final set did usual full reps was pumped could barely do due to pump,,
calves
seated calf raises heavier on these x5 worked up to 4 45's reps 20-10 low end
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your pictures are enough to show you are not suited to the training Board.
I forgot, you have a certificate that says you can count to 10 while watching someone else workout. :D
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This is along with Drag curls an exercise i can recommend..
nice, i have a plate loaded lat machine , don't really care for the bricks,,,
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Fast and strict might be challenging. It doesn't seem compatible.
When I use the word fast I'm not talking about fast reps as in cadence quickness. I'm talking about minimal rest between sets.
When I am talking about strict I'm talking about doing an exercise through a full range of motion without fast momentum reps.
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What if you did 4 sets with 100#'s?? :o
I do what I can. I had one arm rebuilt with mental anchors for a complete bicep rupture. I'm careful I don't jerk or cheat swing the weight.
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chest/tri/abs
inc press,warmed up 135x2...185/185/185-155 drop
fdb press'off theses for a while'70/70/60/50 lower to higher reps
lower cable flyes x3
flat flyes 40/50/50's
bench to neck x2'guilotine press'
tris
rope extensions overhead x3
dip machine x3 190-210
pushdowns 120/130/140/140-120 drop
single hand underhand pushdowns x2
abs
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I do what I can. I had one arm rebuilt with mental anchors for a complete bicep rupture. I'm careful I don't jerk or cheat swing the weight.
How'd you tear it?
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Yes, let's see if we can get this one to 200+ pages before your ego gets out of control and you ruin this one as well. :D
Come on Chaos, have some faith.
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Chaos you are just not a good loser are you? why the hate?
Did anyone ever mention to you that holding a grudge is not healthy? Really, let it go. You'll be a better man if you do.
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GOD DAMNIT, WOULD YOU TWO JUST GIVE IT A REST!
Both of you are good people. We all have differences of opinion every now and then. Maybe you two boys should take your disagreements private. Remember this, it takes two to have a disagreement. Stop the antagonistic and childish behaviors. Both of you are selling yourselves short. You are better men than this.
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Despite having a busy day, I made it to the gym. Today I worked chest and arms.
I did the usual cardio for about 30 minutes.
Wide grip bench presses on the Hammer strength, 4 X 15 - 8 increasing the resistance.
Nautilus incline flies, 4 X 15 - 12
Nautilus pullovers, 4 X 15
Nautilus dips, 3 X 12
Nautilus bicep curls, 4 X 12
Cable triceps press downs, 4 X 15 - 8
Alternate dumbbell seated curls, 3 X 12 -8
Nautilus twists for oblique's, 3 X 12
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some more Gironda... ;)
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neck feels good today... not so much pain in fingers. Got a small ball i squeeze every day and yesterday i really made a conscious effort to grip the Bar. A Barbell... better Medicine than any Pills ;) Things are looking up .
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How'd you tear it?
I was in a bar playing pool. I put my money in and some of the balls didn't come out. I thought if I picked up one end of the pool table I could shake the balls out. I never realized the weight of a commercial pool table. I got it about 4" off the ground when my bicep ripped off and rolled up to the top of my delt. There was nothing but bone where my bicep use to be.
Most people partially tear their bicep and it's a quick operation and recovery. It took me 6 months to recover and I did a lot of rehab both with a professional and at home. Most people think it's only a bicep but it effected the strength of the entire arm and shoulder. I literally benched the bar when I could move my arm. Most don't realize it but when you do even a tricep orientated movement your bicep is stabilizing the arm against the tricep. It also effects the shoulder because that's where the bicep originates.
What I did mainly for 6 months thinking I would never be able to lift well again was cardio. I thought if I can't lift I might as well be the best runner I can be. I really went insane with running when I could do it without pain of bouncing my arm. I made amazing cardio gains. I often ran twice a day.
Now I have a pretty bad foot injury/nerve problem. For one month I'm having trouble walking. Limping around. Now I'm doing the opposite. I'm lifting really hard. At my age I think I look pretty good like a muscular athlete but I will never be confused with a steroid bodybuilder.
I bet you are sorry you asked after this long explanation.
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I was in a bar playing pool. I put my money in and some of the balls didn't come out. I thought if I picked up one end of the pool table I could shake the balls out. I never realized the weight of a commercial pool table. I got it about 4" off the ground when my bicep ripped off and rolled up to the top of my delt. There was nothing but bone where my bicep use to be.
Most people partially tear their bicep and it's a quick operation and recovery. It took me 6 months to recover and I did a lot of rehab both with a professional and at home. Most people think it's only a bicep but it effected the strength of the entire arm and shoulder. I literally benched the bar when I could move my arm. Most don't realize it but when you do even a tricep orientated movement your bicep is stabilizing the arm against the tricep. It also effects the shoulder because that's where the bicep originates.
What I did mainly for 6 months thinking I would never be able to lift well again was cardio. I thought if I can't lift I might as well be the best runner I can be. I really went insane with running when I could do it without pain of bouncing my arm. I made amazing cardio gains. I often ran twice a day.
Now I have a pretty bad foot injury/nerve problem. For one month I'm having trouble walking. Limping around. Now I'm doing the opposite. I'm lifting really hard. At my age I think I look pretty good like a muscular athlete but I will never be confused with a steroid bodybuilder.
I bet you are sorry you asked after this long explanation.
OUCH.....RICH I WAS AT BRADLEY BEACH ON SUNDAY...
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OUCH.....RICH I WAS AT BRADLEY BEACH ON SUNDAY...
Wish I knew that I could recommended some restaurants in the area. Neighboring Asbury Park has some good places to go to. Bradley beach is about 25 miles from me. They redid the board walk in Asbury it looks beautiful. Also just south of Bradley Beach you have Avon by the Sea. Nice family beach. I'm not too familiar with Bradley Beach. I'm sure it's nice.
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Trained back and chest today. Foot is feeling better. Used 335lbs for my deadlifts and my injuries didn't protest too much. Instead of typing out my workout I will go right to one gym observation.
Gym Observation: If any of you have been reading my gym observations you know I have almost always mentioned a blonde knock out of a fitness model that workouts there. She does have a somewhat deep voice. Steroids? I suspect but of course can't say for sure. She is a real head turner. About 5'8" or so. Looks about 40 years old. Beautiful blonde hair with blue eyes. She is pretty ripped but not disgustingly so. Guys constantly watch her and who can blame them. She works out hard and she really knows what she is doing. She is a volume trainer. I finally talked to her today. She told me she is 63 years old!! I know what you're are thinking. No girl can truly look that impressive at that age. I'm telling you 20 something guys are elbowing each other when she walks by. She said she had a hip replacements and she still does squats and front squats. Told her about my injuries and she said in effect I see you working out with really heavy weights. Maybe it's time to try lighter weights for high reps with more sets. She might be onto something. I wonder how I can get a secret picture of her for this thread? Cell phones are banned at the gym. Really a stunning woman.
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Wish I knew that I could recommended some restaurants in the area. Neighboring Asbury Park has some good places to go to. Bradley beach is about 25 miles from me. They redid the board walk in Asbury it looks beautiful. Also just south of Bradley Beach you have Avon by the Sea. Nice family beach. I'm not too familiar with Bradley Beach. I'm sure it's nice.
IT WAS ONLY FOR THE DAY...THANKS THO,,BRADLEY IS FAMILY ITS A STONE THROW AWAY FROM BELMAR...ASBURY PARK IS BETTER DUE TO THE THE INFLUX OF ALTERNATIVE LIFESTYLE'POLITICALLY CORRECT'TERM SEXUALITY,,PICKED THE AREA BACK UP..I WILL HOOK UP WITH YOU BETWEEN AUG 22-27 I'LL BE IN LAVALETTE..
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Trained back and chest today. Foot is feeling better. Used 335lbs for my deadlifts and my injuries didn't protest too much. Instead of typing out my workout I will go right to one gym observation.
Gym Observation: If any of you have been reading my gym observations you know I have almost always mentioned a blonde knock out of a fitness model that workouts there. She does have a somewhat deep voice. Steroids? I suspect but of course can't say for sure. She is a real head turner. About 5'8" or so. Looks about 40 years old. Beautiful blonde hair with blue eyes. She is pretty ripped but not disgustingly so. Guys constantly watch her and who can blame them. She works out hard and she really knows what she is doing. She is a volume trainer. I finally talked to her today. She told me she is 63 years old!! I know what you're are thinking. No girl can truly look that impressive at that age. I'm telling you 20 something guys are elbowing each other when she walks by. She said she had a hip replacements and she still does squats and front squats. Told her about my injuries and she said in effect I see you working out with really heavy weights. Maybe it's time to try lighter weights for high reps with more sets. She might be onto something. I wonder how I can get a secret picture of her for this thread? Cell phones are banned at the gym. Really a stunning woman.
Get the pic...without trouble 8) I met a woman like that in gym i worked in some years back, she was a Dancer... what a body!
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IT WAS ONLY FOR THE DAY...THANKS THO,,BRADLEY IS FAMILY ITS A STONE THROW AWAY FROM BELMAR...ASBURY PARK IS BETTER DUE TO THE THE INFLUX OF ALTERNATIVE LIFESTYLE'POLITICALLY CORRECT'TERM SEXUALITY,,PICKED THE AREA BACK UP..I WILL HOOK UP WITH YOU BETWEEN AUG 22-27 I'LL BE IN LAVALETTE..
If we are both free that would be great. Maybe a beer with the wives at the outdoor rooftop Beach Comber in Seaside?
Reference restaurants for your family try Lydia's kitchen north bound in the middle of SH35 in Ortley beach. Great Cuban food. Try the seafood paella. About $30 bucks. Ortley is the tiny town just south of Lavalette. Bring your own booze. Go off hours. It gets packed in the Summer.
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GOD DAMNIT, WOULD YOU TWO JUST GIVE IT A REST!
Both of you are good people. We all have differences of opinion every now and then. Maybe you two boys should take your disagreements private. Remember this, it takes two to have a disagreement. Stop the antagonistic and childish behaviors. Both of you are selling yourselves short. You are better men than this.
Meltdown! :D
I was in a bar playing pool. I put my money in and some of the balls didn't come out. I thought if I picked up one end of the pool table I could shake the balls out. I never realized the weight of a commercial pool table. I got it about 4" off the ground when my bicep ripped off and rolled up to the top of my delt. There was nothing but bone where my bicep use to be.
Most people partially tear their bicep and it's a quick operation and recovery. It took me 6 months to recover and I did a lot of rehab both with a professional and at home. Most people think it's only a bicep but it effected the strength of the entire arm and shoulder. I literally benched the bar when I could move my arm. Most don't realize it but when you do even a tricep orientated movement your bicep is stabilizing the arm against the tricep. It also effects the shoulder because that's where the bicep originates.
What I did mainly for 6 months thinking I would never be able to lift well again was cardio. I thought if I can't lift I might as well be the best runner I can be. I really went insane with running when I could do it without pain of bouncing my arm. I made amazing cardio gains. I often ran twice a day.
Now I have a pretty bad foot injury/nerve problem. For one month I'm having trouble walking. Limping around. Now I'm doing the opposite. I'm lifting really hard. At my age I think I look pretty good like a muscular athlete but I will never be confused with a steroid bodybuilder.
I bet you are sorry you asked after this long explanation.
Ouch, you stick with darts now?
How well did it heal? Is it completely obvious and deformed or does it look similar to the other side?If we are both free that would be great. Maybe a beer with the wives at the outdoor rooftop Beach Comber in Seaside?
Reference restaurants for your family try Lydia's kitchen north bound in the middle of SH35 in Ortley beach. Great Cuban food. Try the seafood paella. About $30 bucks. Ortley is the tiny town just south of Lavalette. Bring your own booze. Go off hours. It gets packed in the Summer.
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Looks slightly different. I think the most deformed looking muscles are the ones that actually tear and not a tendon pull out. Just has a slight weakness and instability. Not enough to complain about.
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I was in a bar playing pool. I put my money in and some of the balls didn't come out. I thought if I picked up one end of the pool table I could shake the balls out. I never realized the weight of a commercial pool table. I got it about 4" off the ground when my bicep ripped off and rolled up to the top of my delt. There was nothing but bone where my bicep use to be.
Most people partially tear their bicep and it's a quick operation and recovery. It took me 6 months to recover and I did a lot of rehab both with a professional and at home. Most people think it's only a bicep but it effected the strength of the entire arm and shoulder. I literally benched the bar when I could move my arm. Most don't realize it but when you do even a tricep orientated movement your bicep is stabilizing the arm against the tricep. It also effects the shoulder because that's where the bicep originates.
What I did mainly for 6 months thinking I would never be able to lift well again was cardio. I thought if I can't lift I might as well be the best runner I can be. I really went insane with running when I could do it without pain of bouncing my arm. I made amazing cardio gains. I often ran twice a day.
Now I have a pretty bad foot injury/nerve problem. For one month I'm having trouble walking. Limping around. Now I'm doing the opposite. I'm lifting really hard. At my age I think I look pretty good like a muscular athlete but I will never be confused with a steroid bodybuilder.
I bet you are sorry you asked after this long explanation.
This is one crazy and horrific story. I cannot imagine the pain associated with tearing one's bicep, much less tearing it completely off. Pool tables are heavy. I guess you learned that the hard way.
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OUCH.....RICH I WAS AT BRADLEY BEACH ON SUNDAY...
Wish I was there. The beach is 80 miles away here and you never know what the weather will be like. I have not laid out on the beach for way too many years. I miss the Southern California beaches with the too hot to walk on sand and the coolness of a dip in the ocean. If I still lived in Southern California, I'd probably look like a dried up old prune, but I wouldn't care.
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Wish I was there. The beach is 80 miles away here and you never know what the weather will be like. I have not laid out on the beach for way too many years. I miss the Southern California beaches with the too hot to walk on sand and the coolness of a dip in the ocean. If I still lived in Southern California, I'd probably look like a dried up old prune, but I wouldn't care.
most jersey beaches are 45 min to 1 hr to get too,,others farther down garden state parkway 1.5 to 3 hrs
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Trained back and chest today. Foot is feeling better. Used 335lbs for my deadlifts and my injuries didn't protest too much. Instead of typing out my workout I will go right to one gym observation.
Gym Observation: If any of you have been reading my gym observations you know I have almost always mentioned a blonde knock out of a fitness model that workouts there. She does have a somewhat deep voice. Steroids? I suspect but of course can't say for sure. She is a real head turner. About 5'8" or so. Looks about 40 years old. Beautiful blonde hair with blue eyes. She is pretty ripped but not disgustingly so. Guys constantly watch her and who can blame them. She works out hard and she really knows what she is doing. She is a volume trainer. I finally talked to her today. She told me she is 63 years old!! I know what you're are thinking. No girl can truly look that impressive at that age. I'm telling you 20 something guys are elbowing each other when she walks by. She said she had a hip replacements and she still does squats and front squats. Told her about my injuries and she said in effect I see you working out with really heavy weights. Maybe it's time to try lighter weights for high reps with more sets. She might be onto something. I wonder how I can get a secret picture of her for this thread? Cell phones are banned at the gym. Really a stunning woman.
Looks like you've got something going with her.
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Get the pic...without trouble 8) I met a woman like that in gym i worked in some years back, she was a Dancer... what a body!
Dancers often wreck their bodies. There seems to be nothing more demanding than being a dancer. When I was a kid, I expressed that I wanted to be a professional dancer. My parents bulked at that notion, saying that most dancers are "queers". Can't begin to imagine being a dancer today; I am so inflexible.
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If we are both free that would be great. Maybe a beer with the wives at the outdoor rooftop Beach Comber in Seaside?
Reference restaurants for your family try Lydia's kitchen north bound in the middle of SH35 in Ortley beach. Great Cuban food. Try the seafood paella. About $30 bucks. Ortley is the tiny town just south of Lavalette. Bring your own booze. Go off hours. It gets packed in the Summer.
Paella....yum!
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neck feels good today... not so much pain in fingers. Got a small ball i squeeze every day and yesterday i really made a conscious effort to grip the Bar. A Barbell... better Medicine than any Pills ;) Things are looking up .
Exercise is the road to good health. I can begin to tell you how much better my knee pain and sciatica cause numb foot are better since I started back at the gym. I am actually no longer walking around like a gimp.
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Meltdown! :D
Absolutely! I cannot deny it. Wanna fight about it? ;D
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most jersey beaches are 45 min to 1 hr to get too,,others farther down garden state parkway 1.5 to 3 hrs
My mom grew up on Vose Street in South Orange, New Jersey. She was a total beach nut. I don't know the geography there, but the beach must have been pretty close because she'd often skip out of school and go to the beach.
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most jersey beaches are 45 min to 1 hr to get too,,others farther down garden state parkway 1.5 to 3 hrs
I'm 4 minutes from the bay and about 20 minutes from Ocean. Going to a nice boardwalk beach bar on Friday and having a cold one.
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Absolutely! I cannot deny it. Wanna fight about it? ;D
Only if you wear the famous orange undies!!
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in my training I am noticing that I'm getting slower on the treadmill as I age...I used to try to burn 1000 calories in an hour of work....can barely get past 900 and usually falling in the 800-850 range......
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in my training I am noticing that I'm getting slower on the treadmill as I age...I used to try to burn 1000 calories in an hour of work....can barely get past 900 and usually falling in the 800-850 range......
What do you do in a hour of cardio work? Just curious what the pace and incline is if you are walking. I guess other cardio machines like a stepper I have no reference for.
When I do a walking treadmill workout I start at 3.8 MPH at level elevation grade. My treadmill had a light display indicating a standard track of 440 yards or a quarter mile. Each lap I raise the grade(elevation)1%. So first lap is level, the second lap is 1% grade and the third is 2%. I keep going up until I'm shot then reward my self with a final lap at level ground. It's really effective and hard cardio session by just walking. I find if I can get up to 12% by going up 1% each lap I'm in decent cardio shape.
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Only if you wear the famous orange undies!!
Threw them out! I'm sticking to black, blue and gray these days.
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Threw them out! I'm sticking to black, blue and gray these days.
He aint fussy... 8)
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What do you do in a hour of cardio work? Just curious what the pace and incline is if you are walking. I guess other cardio machines like a stepper I have no reference for.
When I do a walking treadmill workout I start at 3.8 MPH at level elevation grade. My treadmill had a light display indicating a standard track of 440 yards or a quarter mile. Each lap I raise the grade(elevation)1%. So first lap is level, the second lap is 1% grade and the third is 2%. I keep going up until I'm shot then reward my self with a final lap at level ground. It's really effective and hard cardio session by just walking. I find if I can get up to 12% by going up 1% each lap I'm in decent cardio shape.
yes good workout, i however do not believe all these machines when they tell you you have burned x amount of calories.
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back day switched it up...
started bent rows...135 x15 warmed,,185x10/205x10,225x10 ..should have/could went up a bit more :-\
upper front pulldowns 'used small pully row attachment narrow bar'x3..hits that upper to mid back and stretch portion..
low pulley rows,,'they have a larger version of the bar I used in the last movement ^its wider the handles and u can tuck your arms back on different angle back'160/180/195,,i usually hit 210 on stack but I was pumped here 'the bar makes a bit difference weird..
.
behind neck pulldowns,,yes theses feel good I like them 'old school'x3 weight irrelevant I face opposite way on theses knees not tucked under pads'rollers to anchor in like facing front...
finished 3 sets wide pullups only 10 reps man I was smoked on these.....
lowe rback 3 sets weighted hypers 15 reps or so...
traps
5 sets 'primemuscle jay'like doing them like me on the chest press machine 'hammer'good variation if u don't have hammer shrug version
did 2 plates x20,3x15,3.5x15,4 plates x12,4.5 x12 squeezed theses and hold ,,most people jack rabbit reps on shrugs..
abs 6 sets lying crunch roller machine 30/30/30/30/30/15
calves 4 sets standing calf raises 2 drops per 200x10-160x10,rest were 220x10-180x10
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My split is the classic back/chest, legs and delts/arms. Thinking after tomorrow's workout of going to this other classic split. I might go to chest/arms, legs and back/delts. The reason is when I train back my chest is weakened a little and my pressing suffers. Also training two major body parts is really draining. Looking forward to a chest/arm day. One more workout with the old split then I'm switching.
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My split is the classic back/chest, legs and delts/arms. Thinking after tomorrow's workout of going to this other classic split. I might go to chest/arms, legs and back/delts. The reason is when I train back my chest is weakened a little and my pressing suffers. Also training two major body parts is really draining. Looking forward to a chest/arm day. One more workout with the old split then I'm switching.
still doing full body at the moment.. still get a good workout. One Day weights one Day running. was running yesterday in the woods and it was hot. met a group of Ladies out walking and they looked at me like i was crazy running in the heat, ok for some of you Americano Bros it was not hot by your standards. For us Barbarians from the North it´s warm ;D infact when i got home and showered i was soon sweating again after my shower even though i waited a while before showering.
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Donny it sounds like you're recovering. Good for you.
I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.
Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10
Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10
Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10
wrist curls 2 x 20
reverse curls 2 x 10
ab roller 2 x 23 25lbs
ab twister machine 2 x 10
Gym Observations:
1. Does anyone have a job? The place was packed at 9AM.
2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.
3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out? It seems every other guy has his milk jug.
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Donny it sounds like you're recovering. Good for you.
I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.
Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10
Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10
Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10
wrist curls 2 x 20
reverse curls 2 x 10
ab roller 2 x 23 25lbs
ab twister machine 2 x 10
Gym Observations:
1. Does anyone have a job? The place was packed at 9AM.
2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.
3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out? It seems every other guy has his milk jug.
your observations about the gym are spot-on....I often can't believe howmany people are in the gym either.....like no one is working......also you are right about the curls....I thinki this is due to people realizing that you really don't need heavy dumbbells to get your biceps toned.... my own biceps responded pretty well once I dropped the heavy curls which were painful and just used the 20 and 30 pounders...
most hardcore neighborhood gyms are closing down now anyway and being replaced by the planet fitness/equinox/crunch/ type of gyms now.......... :-\
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Donny it sounds like you're recovering. Good for you.
I trained delt and arms. Felt weak today. Maybe to much work and not enough sleep. At least I got the work out in.
Dumbbell press 2 x 9
Dumbbell lateral 2 x 10
Dumbbell real lateral 2 x 12
Barbell shrug 2 x 10
Weighted dips 2 x 9 (keep missing that tenth rep.)
Machine pulley tri behind head 2 x 10
Traditional tricep pushdowns 3 x 10
Barbell curls 2 x 10
machine curls 2 x 10
Pulley curls with a straight bar 2 x 10
wrist curls 2 x 20
reverse curls 2 x 10
ab roller 2 x 23 25lbs
ab twister machine 2 x 10
Gym Observations:
1. Does anyone have a job? The place was packed at 9AM.
2. Watched an old man do every exercise in front of the dumbbell rack so people had to wait until he was finished to grab dumbbells. He also liked making up movements with the dumbbells. At least he is out and about doing something.
3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out? It seems every other guy has his milk jug.
yes thanks man ... ;D
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nice delt day /bi's /forearms
shook up the Donny trio tri set..
front press/side laterals/rear laterals...135/20/20..145/25/25,145/25/25,145/25/25..10reps each movement in tri set..great pump
cable uprights x3
seated rope pulls to face x3
finished 3 sets db presses 'did single arm per '10 reps ea,,40/45/45
bis
db curls 6 reps bottom to half and then followed 4-6 full reps 30/40/40 db's
curls straight bar x3 85/95/95 x10 reps
old school seated concentration curls 30/35/35
forarms
reverse curls 'curl bar'x3
wrist curls x3
cable reverse wrist curls x3
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Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46. The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys? I hope this really puts my training into high gear.
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Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46. The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys? I hope this really puts my training into high gear.
keep us posted around your usual observations..
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nice delt day /bi's /forearms
shook up the Donny trio tri set..
front press/side laterals/rear laterals...135/20/20..145/25/25,145/25/25,145/25/25..10reps each movement in tri set..great pump
cable uprights x3
seated rope pulls to face x3
finished 3 sets db presses 'did single arm per '10 reps ea,,40/45/45
bis
db curls 6 reps bottom to half and then followed 4-6 full reps 30/40/40 db's
curls straight bar x3 85/95/95 x10 reps
old school seated concentration curls 30/35/35
forarms
reverse curls 'curl bar'x3
wrist curls x3
cable reverse wrist curls x3
Nice pumping workout.. just did my full body workout. Incline BB press seems to be working ok so for Delts i just did bent over DB raises for rear delts. inclines are enough for me at the moment..
Saw a urologist at the advice of my general practitioner doctor. He said something came up in my blood tests reference testosterone that he wants a specialist to look at. Turns out my body is turning testosterone into a little to much estrogen through aromatse. Yes, here is you opportunity to bust my balls or my vagina. He prescribed an anti estrogen for three months and want to run tests after that. I'm muscular but having trouble achieving the results I had 10 years ago when I was 46. The doctor said in the past doctors would say you're getting older accept it. Now they do something about it. Too much personal information guys? I hope this really puts my training into high gear.
Look after yourself.. getting to that age age too i suppose where i should get my check ups. still like a Volcano so i think i´m OK :D
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good to hear Donny..
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good to hear Donny..
Lifting baby weights but working fast and furious. Front squats nice and deep till i´m sweating good..resting min between sets. Only sets i´m a bit slower on is Incline press due to my neck. Really careful.
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Lifting baby weights but working fast and furious. Front squats nice and deep till i´m sweating good..resting min between sets. Only sets i´m a bit slower on is Incline press due to my neck. Really careful.
8),,,dude I hear ya,,I was worse I think cause I didn't go to doc,,still have some slight rom on l/s still a bit weaker,,esp if I do 1 handed presses 'delts'
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8),,,dude I hear ya,,I was worse I think cause I didn't go to doc,,still have some slight rom on l/s still a bit weaker,,esp if I do 1 handed presses 'delts'
yeah i got an appointment on 1/9 in Hannover by a specialist. Maybe go in Hospital for 2 weeks for intensive injections,therapy.. physio here in Celle gave me the number. Hannover is Big and they have much more therapies. if i need it will wait and see at the moment i´m feeling more strength just my fingers hurting. I can´t be arsed with going away for weeks in a clinic.. they call it a "Kur" here.
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Took today off, hung out with the family, lubed up the mountain bike.
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3. This gym has a lot of oddities I just can't explain. Stuff like you rarely see anyone spotting anyone in the bench. Is it considered rude to ask for a spot in 2015? Guys use the lightest weights in barbell curls. In the past I use the see guys using some serious weight but now I see steroid 220lbs plus guys using 65lbs. Just find this unusual. In days gone by I never saw guys with a gallon milk container full of water. Do guys really drink a gallon working out? It seems every other guy has his milk jug.
If you saw me working out lately, you'd probably think the lack of resistance I use odd too. I am really taking it slow and easy so as not to get burnt out. On concentration curls, I am using 60 lbs. You'd think this puny weight would have no effect, but I am sore for two days afterwards. Yesterday I did reverse hack squats for the first time in a long, long time. Last year, I was using 6 plates and it felt fine. Yesterday with the first set I used machine weight and worked up to two plates. That's only 90 lbs. plus machine weight. I am slightly sore from it today. Maybe I shouldn't base how much weight to use by how sore it makes me, but this seems to work at this time.
For awhile folks though the more water you drank the better. This thinking has changed lately. Too much water is not good for you. Also, one should take into account all liquid beverages and foods, such as soup. Eight 8 oz. glasses of water is more than enough unless you live somewhere like out in the desert where you would get more dehydrated then you would elsewhere. Some people naturally sweat more than others. They too should adjust their liquid intake accordingly. I rarely sweat much unless I am hot, like out in the yard working when it is 90 degrees out. For reasons I don't understand more humid climates make me sweat more. It can be 80 degrees Fahrenheit in D.C. and if I'm outside walking, I sweat like a pig.
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On Friday I worked legs. Before I started with weight training, I did 30 minutes of cardio using the treadmill and the recumbent bike.
Seated ham curls on Nautilus, 4 X 12
Leg extensions on Nautilus, 4 X 15
Leg presses, 5 X 15-12
Reverse hack squats, 3 X 12
Seated calf raises, 4 X15
I'm only a little sore today. Normally I am most sore on the second day after working out.
No gym observations.
This week I downloaded Windows 10 on two of my three computers. On the other one Sony hasn't offered upgrades to make it Windows 10 available. It is newer than my laptop which had no problem installing Windows 10. One observation is that Windows 10 makes everything run a lot faster.
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Took today off, hung out with the family, lubed up the mountain bike.
Days off make one appreciate days on all the more. I'm still using my ancient racing bike. I bought it used in the 60's and it's still going strong. It is a Seraph, turquois frame with black seat and wraps.
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60lbs for concentration curls with a dumbbell is more than most professional bodybuilders can handle. Arnold used 50lbs. That is an incredible weight to use for concentration curls. My previous post about guys using light weight in curling was referring to barbell curls. The poster after me talked about dumbbell curls maybe misunderstanding my post .
Reference water, too much water that is not needed can dilute electrolytes in the body actually causing cramping. At it's worst death. How forcing a lot water has become a pro health issue has never been proven.
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60lbs for concentration curls with a dumbbell is more than most professional bodybuilders can handle. Arnold used 50lbs. That is an incredible weight to use for concentration curls. My previous post about guys using light weight in curling was referring to barbell curls. The poster after me talked about dumbbell curls maybe misunderstanding my post .
Reference water too much water that is not needed can dilute electrolytes in the body actually causing cramping. At it's worst death. How forcing a lot water has become a pro health issue has never been proven.
i'm comfortable 30/40's on concentation curls 10 reps per arm...i curl 'full bar 45 lb olympic 'final set 115 to 120..i remember 135 big plate was decent goal and i did them younger days with some 'cheat'at the end reps..
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i'm comfortable 30/40's on concentation curls 10 reps per arm...i curl 'full bar 45 lb olympic 'final set 115 to 120..i remember 135 big plate was decent goal and i did them younger days with some 'cheat'at the end reps..
Olympic straight bar curls kill my elbows. Don't even know what I could handle on them these days. Back in the day though..... 8)
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i'm comfortable 30/40's on concentation curls 10 reps per arm...i curl 'full bar 45 lb olympic 'final set 115 to 120..i remember 135 big plate was decent goal and i did them younger days with some 'cheat'at the end reps..
The heaviest I go with both straight bar and ez bar curls is 105. After that it will just get too sloppy for me. I remember being in awe back in the day watching a guy use 135lb for his barbell curls. Strict concentration curls seated using the thigh for a brace I never go above 25lbs. Again if I go to 30 and above it becomes sloppy where I cheat the movement with body english.
The bend over standing version of the concentration curl with a dumbbell most can use more weight than the seated one.
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Olympic straight bar curls kill my elbows. Don't even know what I could handle on them these days. Back in the day though..... 8)
I find the straight bar hurts my shoulders when I curl. I tend to alternate the ez bar and the straight bar when I do barbell curls each bicep day. The ez bar causes a lot less aggravation for me but I still have Arthur Jones and Larry Scott in my head hearing them say the straight bar is more effective. I should just stop using it like Dorian Yates did.
Truth be told I think the best bicep builder of my biceps is the straight bar attached to a low pulley. It provides resistance through a greater range of motion.
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I find the straight bar hurts my shoulders when I curl. I tend to alternate the ez bar and the straight bar when I do barbell curls each bicep day. The ez bar causes a lot less aggravation for me but I still have Arthur Jones and Larry Scott in my head hearing them say the straight bar is more effective. I should just stop using it like Dorian Yates did.
Truth be told I think the best bicep builder of my biceps is the straight bar attached to a low pulley. It provides resistance through a greater range of motion.
When I do bicep curls with a straight bar it totally fries my forearms...to the point where it becomes really painful to go on....and the pain feels like a deep-seated nerve pain
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The heaviest I go with both straight bar and ez bar curls is 105. After that it will just get too sloppy for me. I remember being in awe back in the day watching a guy use 135lb for his barbell curls. Strict concentration curls seated using the thigh for a brace I never go above 25lbs. Again if I go to 30 and above it becomes sloppy where I cheat the movement with body english.
The bend over standing version of the concentration curl with a dumbbell most can use more weight than the seated one.
i hear ya,,,the standing version bent over and pressing elbow slightly into thigh works well and u can go a bit heavier ...
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i hear ya,,,the standing version bent over and pressing elbow slightly into thigh works well and u can go a bit heavier ...
I do a standing cambered bar curl with a narrow grip leaning forward, hits the biceps well. Can't use much body english with your triceps on the front of your body.
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I do a standing cambered bar curl with a narrow grip leaning forward, hits the biceps well. Can't use much body english with your triceps on the front of your body.
i've done them as well,,i like inc db curls 'not too far down 'sloght incline'i also like hammers done across body than traditional up and down..
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i've done them as well,,i like inc db curls 'not too far down 'sloght incline'i also like hammers done across body than traditional up and down..
Biggest arm pump comes from a preacher machine for me. I feel standing db curls the most though, like right in the meat of the bicep.
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Anyone working out this Sunday? Going to Church (which I know is frowned upon on getbig) then hitting the gym. After that I'm going to clean the pool and hang out in it till dinner.
I've noticed the gym on Sunday operates with a skeleton crew of workers that I don't recognize. The gym is a complete mess of plates everywhere but never where they belong on the pegs. What I think happens is Monday to Saturday the gym is cleaned up every morning. On Sunday it's a wreck. Won't stop me from getting my back and chest workout in.
I have been working out in this commercial gym for about 5 weeks or so. I made decent gains from excitement of being in a new training atmosphere. I think after one more month I will be ready to return to home training. The thrill is wearing off and the aggravation factor of public gyms is hitting me. Did you know that RetroFitness plays music over the loud speakers that is interrupted with commercials for their trainers and such things as athletic shoe inserts? Might bring the ear buds today. My injured foot is feeling better. Going to see if I can start using heavy weights in deadlifting again. I will error on the side of caution. Don't need to start limping around again.
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i'm a church goer most year,,summer is tough :-\ ,my daughter is in ccd program sept/may,,i go all the time then...
leg day
leg press 4 plates x15/5 plates x12/6x10/7x10/7x10
v squat reversed to front squat''been a fav for 4 leg workoiuts now,,,2.5/3/3.5 plates 10 reps
walking kettle ball lunges 45 lber's x2
extensions 205/220/220 sets 12
hams
finally a new machine in gym sigle leg curl machine awesome machine x4,,70-100 on stack hit 10 reps per..
sldl 135/185/205/225 cooked here
calves
leg press toe raises x3 3 plates ,3.5/3.5
seated calf raise x3 3plates x3 sets 12
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Birthday party today, swimming with the youngins.
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Birthday party today, swimming with the youngins.
i'd love to play' chicken fights' with you on your shoulders
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60lbs for concentration curls with a dumbbell is more than most professional bodybuilders can handle. Arnold used 50lbs. That is an incredible weight to use for concentration curls. My previous post about guys using light weight in curling was referring to barbell curls. The poster after me talked about dumbbell curls maybe misunderstanding my post .
Reference water, too much water that is not needed can dilute electrolytes in the body actually causing cramping. At it's worst death. How forcing a lot water has become a pro health issue has never been proven.
I should have explained the concentration curls better. I do use 60 lbs. as I said, but I use a machine where you do both arms at once. If I were using a dumbbell and doing traditional concentration curls, I'd be using 30 lbs. or less because it is harder to do these one armed. If I remember, I'll take a photo of this machine. Pretty much everyone who does concentration curls at the gym, uses this machine. It is rare to see even the biggest dudes doing them the traditional way. Think about it, your done in half the time.
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Birthday party today, swimming with the youngins.
Whose birthday - yours? If so, happy birthday.
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Anyone working out this Sunday? Going to Church (which I know is frowned upon on getbig) then hitting the gym. After that I'm going to clean the pool and hang out in it till dinner.
I plan to hit the gym today. The gym is somewhat less crowded on Sundays. I doubt it is because everyone is in church though. I like it when I almost have the gym to myself. Never have to wait for equipment, which is nice.
Is church frowned upon on Getbig. I did not know this. Have you ever read the religious threads? There are some religious fanatics on Getbig. I used to go to church with my wife. It was always a little weird since she was Catholic and I wasn't. I mostly went just to be with her. I'm not sure what my religion is these days. When I was a kid, I went to Christian Science Sunday school. When I was older, I went with my parents to Religious Science. It leans towards the metaphysical. Years ago I was still going to Religious Science meetings. Lately, I haven't done much with church....guess I am a true Getbigger.
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I plan to hit the gym today. The gym is somewhat less crowded on Sundays. I doubt it is because everyone is in church though. I like it when I almost have the gym to myself. Never have to wait for equipment, which is nice.
Is church frowned upon on Getbig. I did not know this. Have you ever read the religious threads? There are some religious fanatics on Getbig. I used to go to church with my wife. It was always a little weird since she was Catholic and I wasn't. I mostly went just to be with her. I'm not sure what my religion is these days. When I was a kid, I went to Christian Science Sunday school. When I was older, I went with my parents to Religious Science. It leans towards the metaphysical. Years ago I was still going to Religious Science meetings. Lately, I haven't done much with church....guess I am a true Getbigger.
This is my impression of the majority of bodybuilding fans who post on getbig. Maybe not on this thread but the most of the threads. The majority are atheist progressive liberals who are fans of drugs both recreational and bodybuilding. They are not big fans of the military or police. Many believer there should severe rules of engagement to tie the arms of the military and the laws should be changed so you can legally resist arrest if it's not a felony. Most have no real careers and live with the assistance of government and/or their parents. Most are misfits of society who believe if we only lived in a more socialistic society all would be well. I could go on and will probably delete this later. Maybe the deadlifts at the end of my workout put me in a foul mood.
Now on my running board it's another story.
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This is my impression of the majority of bodybuilding fans who post on getbig. Maybe not on this thread but the most of the threads. The majority are atheist progressive liberals who are fans of drugs both recreational and bodybuilding. They are not big fans of the military or police. Many believer there should severe rules of engagement to tie the arms of the military and the laws should be changed so you can legally resist arrest if it's not a felony. Most have no real careers and live with the assistance of government and/or their parents. Most are misfits of society who believe if we only lived in a more socialistic society all would be well. I could go on and will probably delete this later. Maybe the deadlifts at the end of my workout put me in a foul mood.
Now on my running board it's another story.
I doubt most folks here fit all your observations. I think of myself as being open-minded which often is taken for being liberal. Since I am on HRT, I guess I'm something of a druggie. When it comes to recreational drugs, I like an occasional scotch or glass of wine....alcohol being a legal drug. In Oregon, pot is legal too. As I remember, I didn't like it. My grandson is an atheist, or so he claims. He's an okay guy. The only time I don't care for the police is when I am getting a ticket, deservedly or not. I am still cordial with them though. I respect that they have the authority in those situations. Awhile back, I did meet a cop who was a bit of an asshole. I took the ticket he issued me to court. I suspect the judge thought he was a jerk too. After the cop testified, the judge threw the ticket out. I hope I never run into this cop again. My income these days comes via Social Security, PERS, annuities, stock dividends and royalties. My parents died years ago. I moved out of their house when on my eighteenth birthday and never went back, except to visit them. So when all is said and done, I sort of fit some of what you believe people here are.
Why would deadlifts put you in a foul mood? Lifting too much weight? Can't lift enough weight? What? ;D
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Olympic straight bar curls kill my elbows. Don't even know what I could handle on them these days. Back in the day though..... 8)
Don't you suppose they hurt your elbows because of the amount of resistance you used? I prefer the EZ curl bar myself. I even use it when doing cable curls.
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yeah i got an appointment on 1/9 in Hannover by a specialist. Maybe go in Hospital for 2 weeks for intensive injections,therapy.. physio here in Celle gave me the number. Hannover is Big and they have much more therapies. if i need it will wait and see at the moment i´m feeling more strength just my fingers hurting. I can´t be arsed with going away for weeks in a clinic.. they call it a "Kur" here.
Be careful not to feel too much too soon. You cannot rush the healing process or you could reinjure yourself. That would ultimately extend the time it will take to fully heal. Keep the appointment in Hanover. Just your fingers hurting could me there is still a problem.
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Be careful not to feel too much too soon. You cannot rush the healing process or you could reinjure yourself. That would ultimately extend the time it will take to fully heal. Keep the appointment in Hanover. Just your fingers hurting could me there is still a problem.
yes i will see what happens.. guess i am just impatient :-\ will go running/cycle tonight when it´s cooler. I am bored at Home, still i am doing a few odd jobs that needed done around the house. my son got a new Mountain bike the other Day, makes mine look really stone age. I might just steal it and maybe go for a bike ride check out the Babes :D starting to sound like Rich.. ;) On the subject of ez bars i use one too for Biceps/triceps.. although when doing preacher curls i like the straight bar better, sometimes use DBs. EZ Bar reverse grip also hits my forearms good hands at the right angle.
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I really love just concentrating on Front Squats at the Moment. i think my Doc would go crazy if he knew i was doing these ;D I could never get into the position like Platz in the photo below. I feel unsafe and use the Clean position using just my finger tips .. could use one of these, manta sting ray front squat stabilizers but i feel like i´m cheating some how.. 8)
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Trained at home to save time. It was leg day. No warm ups listed.
Leg press 2 x 12
Squats 2 x 8 then 1x1
leg extensions 2 x 20
seated leg curl 2 x 15
standing leg curls 2 x 12
Side bend with a single dumbell 1x15
hanging leg raises 2 x 20
pulley crunches 2 x 25
leg press calf 2 x 25
standing calf 2 x 12
seated calf 2 x 15 (I have just about zero calf development just like Bill Grant)
Neck work
Gym Observations:
1. Whoever choose the music has really good taste.
2. The gym was completely abandoned. I had all the equipment to myself. No waiting for any machine.
3. I'm not gay but there was a really good looking guy that I saw in the gym mirror. (no homo)
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Trained at home to save time. It was leg day. No warm ups listed.
Leg press 2 x 12
Squats 2 x 8 then 1x1
leg extensions 2 x 20
seated leg curl 2 x 15
standing leg curls 2 x 12
Side bend with a single dumbell 1x15
hanging leg raises 2 x 20
pulley crunches 2 x 25
leg press calf 2 x 25
standing calf 2 x 12
seated calf 2 x 15 (I have just about zero calf development just like Bill Grant)
Neck work
Gym Observations:
1. Whoever choose the music has really good taste.
2. The gym was completely abandoned. I had all the equipment to myself. No waiting for any machine.
3. I'm not gay but there was a really good looking guy that I saw in the gym mirror. (no homo)
good work ,,my kinda workout..i love leg training,,,
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chest...
inc press,,,135/165 warm....185/185/185 -135 drop
fdb press turn palms in top position squeeze..60/65/70
flat flyes,,40/50/55
lower cable flyes x3
dips 2x20/18
tris
pushdowns 130/140/150
skullcrush with press premade curl bar 60/70/70..i do 2 skulls 2 press till ido 8-10 ea.per set nice pmp
reverse underhand pushdowns x3
2 sets cable kickbacks
abs
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I wrote this on the main board after someone asked in effect what's the optimal way to train. These are my thoughts.
Some use one work set per exercise and some use 6 sets per exercise. Some use 4 exercises or more per body part and some use one or two. Some train a body part three times a week and some directly once a week. All are really good bodybuilders. Some use high reps like Padilla and some use low reps like Pearl.
Bodybuilding despite what you read isn't rocket science. Some of the most successful bodybuilders of all time couldn't read a Dr. Seuss book. Are they really scientific in their training? Some successful bodybuilders go to the gym and change it up every training day not following any plan.
What we have are training theories. If a training theory is proven it's factual. What we have are training theories. It's nearly impossible to conduct training studies due to genetic adaptation, work ethic and even just scientifically monitoring the workouts. Is gaining strength the magic bullet to muscle growth or is increasing muscular endurance which isn't to be confused with cardio endurance? Could it be a combination of the two? If it's gaining strength the fastest way to muscle growth we would be training with sets of one rep.
What I see is the best path to optimal bodybuilding is first having a work ethic. Genetics and drugs are a huge part of the equation.
Use what you feel gives you the greatest results. I think for the majority it's 2 to 5 work sets per exercise. Reps can be low like 6 to 8 or 8 to 12 depending on preference and genetic make up. If it's low sets train to failure and if it's high sets make sure you fail on the last set.
Anyone claiming to have all the answers is a fool or a snake oil salesman. If there were an optimal training protocol we would all be using the same exact routine barring injuries right down to doing the same exercises, split, reps and sets.
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today i went for long ride on my sons new Bike...Quads feel pumped.. :D weather is cool and perfect for cardio. finished off with some ab stuff on the floor mat just doing every exercise under the sun till my abs were twitching ;D Good you guys are getting some great workouts in there.
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I wrote this on the main board after someone asked in effect what's the optimal way to train. These are my thoughts.
Some use one work set per exercise and some use 6 sets per exercise. Some use 4 exercises or more per body part and some use one or two. Some train a body part three times a week and some directly once a week. All are really good bodybuilders. Some use high reps like Padilla and some use low reps like Pearl.
Bodybuilding despite what you read isn't rocket science. Some of the most successful bodybuilders of all time couldn't read a Dr. Seuss book. Are they really scientific in their training? Some successful bodybuilders go to the gym and change it up every training day not following any plan.
What we have are training theories. If a training theory is proven it's factual. What we have are training theories. It's nearly impossible to conduct training studies due to genetic adaptation, work ethic and even just scientifically monitoring the workouts. Is gaining strength the magic bullet to muscle growth or is increasing muscular endurance which isn't to be confused with cardio endurance? Could it be a combination of the two? If it's gaining strength the fastest way to muscle growth we would be training with sets of one rep.
What I see is the best path to optimal bodybuilding is first having a work ethic. Genetics and drugs are a huge part of the equation.
Use what you feel gives you the greatest results. I think for the majority it's 2 to 5 work sets per exercise. Reps can be low like 6 to 8 or 8 to 12 depending on preference and genetic make up. If it's low sets train to failure and if it's high sets make sure you fail on the last set.
Anyone claiming to have all the answers is a fool or a snake oil salesman. If there were an optimal training protocol we would all be using the same exact routine barring injuries right down to doing the same exercises, split, reps and sets.
WELL RICH,,,there are many paths to get there,,but the basics like u wrote is the foundation,,,super/tri sets/drop sets are all incorporated to break it up/force a different tension/pump.switching bodyparts,or splits 3/1 off,5 on 2,or 4 on 1..i've tried it all and then some..
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Monday's gym routine
Worked back, traps and delts.
Weight assisted pull-ups, 4x12-10
Hamer Strength pull-downs 4x12-8
Nautilus upper back and trap machine 3x10
Cable pull-ups 4x12-10
Behind neck presses 3x10
Nautilus side laterals 3x10
Dumbbell side laterals 4x12
Nautilus crunches 4x15
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I really love just concentrating on Front Squats at the Moment. i think my Doc would go crazy if he knew i was doing these ;D I could never get into the position like Platz in the photo below. I feel unsafe and use the Clean position using just my finger tips .. could use one of these, manta sting ray front squat stabilizers but i feel like i´m cheating some how.. 8)
I have a permanent lump on my left collarbone from dropping a 405 front squat, now if I use as little as 225 it swells up.
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I have a permanent lump on my left collarbone from dropping a 405 front squat, now if I use as little as 225 it swells up.
:P... :'(
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:P... :'(
It sucks, I was getting good. :(
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I have a permanent lump on my left collarbone from dropping a 405 front squat, now if I use as little as 225 it swells up.
is it painful?...if so, does it hurt all the time or only when you squat?
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is it painful?...if so, does it hurt all the time or only when you squat?
Not painful at all actually. Just swells up.
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I have a permanent lump on my left collarbone from dropping a 405 front squat, now if I use as little as 225 it swells up.
Are you doing front squats and resting the weight on you collarbone?
The collarbone (clavicle) is located between the ribcage (sternum) and the shoulder blade (scapula), and it connects the arm to the body.
The clavicle lies above several important nerves and blood vessels. However, these vital structures are rarely injured when the clavicle breaks, even though the bone ends can shift when they are fractured.
http://orthoinfo.aaos.org/topic.cfm?topic=a00072
Perhaps you bruised or fractured your collarbone and it has not healed properly. I would be a good idea to have an x-ray of it.
Don't feel bad about squatting 225 lbs. That's about all I think I could do and there is nothing amiss with my collarbone. I'm just being a wuss. :-\
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Are you doing front squats and resting the weight on you collarbone?
http://orthoinfo.aaos.org/topic.cfm?topic=a00072
Perhaps you bruised or fractured your collarbone and it has not healed properly. I would be a good idea to have an x-ray of it.
Don't feel bad about squatting 225 lbs. That's about all I think I could do and there is nothing amiss with my collarbone. I'm just being a wuss. :-\
Been like that for awhile, since there's no pain I just kind of forget about it.
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Been like that for awhile, since there's no pain I just kind of forget about it.
Sometimes injuries don't hurt. Sometimes they don't heal right. Don't rely on pain to tell you if something is wrong or not. The fact that it swells when you put stress on it should be reason enough to have it checked out.
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Worked chest and arms today.
30 minutes of cardio
Wide bench press on the Hammer Strength, 4 X 12 - 8
Incline bench press on Hammer Strength, 3 X 10 - 8
Nautilus 10% incline flies, 4 X 12
Cable triceps pressdown, 4 X 12 - 10
Cable curls with the EZ curl bar, 3 X 12 - 8
Nautilus dips, 4 X 12 - 10
Nautilus curls, 3 X 12 - 8
Forearm curls on a machine designed for working forearms 4 different ways, 4 X 12
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Worked chest and arms today.
30 minutes of cardio
Wide bench press on the Hammer Strength, 4 X 12 - 8
Incline bench press on Hammer Strength, 3 X 10 - 8
Nautilus 10% incline flies, 4 X 12
Cable triceps pressdown, 4 X 12 - 10
Cable curls with the EZ curl bar, 3 X 12 - 8
Nautilus dips, 4 X 12 - 10
Nautilus curls, 3 X 12 - 8
Forearm curls on a machine designed for working forearms 4 different ways, 4 X 12
Wow Jay nice machine workout and why not..you love Nautilus. Today it´s warm again and i feel like doing a fast circuit typ workout with my Boxing workout.
skipping 1 min
crunches 1 min
Military press 1 min
1 Mins Rest
step ups 1 min
incline press ups 1 min
Punch bag 1 min
1 mins rest
Half sit ups 1 min
skipping 1 min
arm punches with light Dbs 1 min
1 Min rest repeat ENJOY ;D
really easy simple timed circuits.
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back.
started with ,,tbar row standup chest to pad version,,,warmed with 45 ,,2 plates/2.5/2.5
upper pulldown to chest with small narrow bar x3 160/170/170
cable low row 160/180/180
behind neck pulldowns x3...these do not bother me like some people ..its old school stretch ..
finished wide grip chin ups x3x10 I was done by these,,,
traps,,did some extra work here..
shrugs...225/275/275/295
cable shrug single handle done together and pulled them towards rear a bit x3
CALVES 5 SETS'pigeoned towed calf raises....160-220,,feet positions depends sometimes they work a bit more,,i know Donny says ehh...
abs
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back.
started with ,,tbar row standup chest to pad version,,,warmed with 45 ,,2 plates/2.5/2.5
upper pulldown to chest with small narrow bar x3 160/170/170
cable low row 160/180/180
behind neck pulldowns x3...these do not bother me like some people ..its old school stretch ..
finished wide grip chin ups x3x10 I was done by these,,,
traps,,did some extra work here..
shrugs...225/275/275/295
cable shrug single handle done together and pulled them towards rear a bit x3
CALVES 5 SETS'pigeoned towed calf raises....160-220,,feet positions depends sometimes they work a bit more,,i know Donny says ehh...
abs
Barefoot man rise high on your big toe ;D...nah.. if you feel it it´s all good. I just use a fairly straight position. One thing i did find more effective was also doing toe raises for the Tibialis anterior , front shin. good for runners to train with calves...just saying ;D
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Barefoot man rise high on your big toe ;D...nah.. if you feel it it´s all good. I just use a fairly straight position. One thing i did find more effective was also doing toe raises for the Tibialis anterior , front shin. good for runners to train with calves...just saying ;D
YOU FORGOT TO RIGHT GOOD LUCK.....IUSED TO DO TIBULIS TOE RAISES ON THE OLD NAUTILUS HAMSTRING CURL,IT HAD A PAD YOU COULD USE TO REST UNDER LOWER LEGS PERFECT AND THEY STRETCHED AND SQUEEZED PEFRECT...
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YOU FORGOT TO RIGHT GOOD LUCK.....IUSED TO DO TIBULIS TOE RAISES ON THE OLD NAUTILUS HAMSTRING CURL,IT HAD A PAD YOU COULD USE TO REST UNDER LOWER LEGS PERFECT AND THEY STRETCHED AND SQUEEZED PEFRECT...
Remember you wrote about it before my Friend. I only ever did the simple Plate on the toes version but still works. Soon get a Burn.
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I train the tibialis anterior with this thing. Works perfect. Great for runners to keep the foot stable to prevent shin splints.
I still have zero calf development. I might have negative calves. ;D
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I train the tibialis anterior with this thing. Works perfect. Great for runners to keep the foot stable to prevent shin splints.
I still have zero calf development. I might have negative calves. ;D
yeah..this... ;)
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Worked delts and arms today. No warm ups listed.
Dumbbell press 2 x 10 ( complete failure on last rep)
Dumbbell laterals 2 x 10
Rear dumbbell laterals 2 x 12
Barbell shrugs 2 x 10 (thinking about using the hammer strength shrug machine but I just don't see how this is better or worse)
Weighted dips 2 x 10 (deep using a 25lbs plate)
Seated behind head pulley tricep extensions 2 x 8
traditional tricep push downs 3 x 10
EZ curl bicep 2 x 10
Nautilus machine alternate curl 3 x 8 (feels fantastic)
Pulley curls with a straight bar 2 x 10
reverse barbell curls 2 x 10 ( felt really weak in these. Used 80lbs)
wrist curls 2 x 20 90lbs.
ab coaster 2 x 25 with 25lbs of resistance
Twisting ab machine 2 x 10 ( one of the best ab machines I have ever used)
Gym observations:
1. Sad looking really big powerlifting physique type guy who comes to the gym and just does one exercise a day. Today was squats. He will spend 45 minutes on squats and leave. Just looks sad sitting around between sets.
2. Gym was packed with steroid guys. Do they all consult each other to dress alike prior to training. They wear the same uniform. A baseball type cap on backward, ear buds or full head sets; ratty tank tops, high top sneakers, knee length shorts and their gallon jug of water. Most of them have the steroid bloat look to their muscles.
3. The gym steroid mayor was giving advice to a girl working out. Over heard him say something to the effect, " I know you don't want my advice but let me tell you about a person that didn't listen to me. I saw him on his back in a pool of sweat injured because he didn't listen to me." I want so bad to punch this guy in the face.
4. One big in shape bodybuilder who looks like a fashion model has the most effeminate mannerisms and voice. It just doesn't go with his image.
5. I said it before. Some of the most hardest trainers and most knowledgeable ones are some of the females here.
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Worked delts and arms today. No warm ups listed.
Dumbbell press 2 x 10 ( complete failure on last rep)
Dumbbell laterals 2 x 10
Rear dumbbell laterals 2 x 12
Barbell shrugs 2 x 10 (thinking about using the hammer strength shrug machine but I just don't see how this is better or worse)
Weighted dips 2 x 10 (deep using a 25lbs plate)
Seated behind head pulley tricep extensions 2 x 8
traditional tricep push downs 3 x 10
EZ curl bicep 2 x 10
Nautilus machine alternate curl 3 x 8 (feels fantastic)
Pulley curls with a straight bar 2 x 10
reverse barbell curls 2 x 10 ( felt really weak in these. Used 80lbs)
wrist curls 2 x 20 90lbs.
ab coaster 2 x 25 with 25lbs of resistance
Twisting ab machine 2 x 10 ( one of the best ab machines I have ever used)
Gym observations:
1. Sad looking really big powerlifting physique type guy who comes to the gym and just does one exercise a day. Today was squats. He will spend 45 minutes on squats and leave. Just looks sad sitting around between sets.
2. Gym was packed with steroid guys. Do they all consult each other to dress alike prior to training. The wear the same uniform. A baseball type cap, ear buds or full head sets; ratty tank tops, high top sneakers, knee length shorts and their gallon jug of water. Most of them have the steroid bloat look to their muscles.
3. The gym steroid mayor was giving advice to a girl working out. Over heard him say something to the effect, " I know you don't want my advice but let me tell you about a person that didn't listen to me. I saw him on his back in a pool of sweat injured because he didn't listen to me." I want so bad to punch this guy in the face.
4. On big in shape bodybuilder who looks like a fashion model has the most effeminate mannerisms and voice. It just doesn't go with his image.
5. I said it before. Some of the most hardest trainers and most knowledgeable ones are some of the females here.
would love to see a pic of gym, course i know it's impossible not proper gym etiquette [probably misspelled]. i get a kick out of this too i have a free pass to the 3 gold's gyms in my area... some of what you see is really funny...one guy probably weighs about 350 lbs sits in the middle of the dumbell area surrounded by the biggest dbs in the place, have yet to see him do one rep with them however... steroid dudes with horrible acne jizzing up the benches and such... skinny guys hiding in the crevices of the gym taking it all in...the ballerinas guys in tights dancing to the music in their headsets very effintemately i might add.old guys[ i should talk] walking in front of people during their set to grab a 10 lb db to take to some remote area to do who knows what with..... it's a zoo i tell you a zoo.. ;D ;D ;D ;D ;D
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back.
started with ,,tbar row standup chest to pad version,,,warmed with 45 ,,2 plates/2.5/2.5
upper pulldown to chest with small narrow bar x3 160/170/170
cable low row 160/180/180
behind neck pulldowns x3...these do not bother me like some people ..its old school stretch ..
finished wide grip chin ups x3x10 I was done by these,,,
traps,,did some extra work here..
shrugs...225/275/275/295
cable shrug single handle done together and pulled them towards rear a bit x3
CALVES 5 SETS'pigeoned towed calf raises....160-220,,feet positions depends sometimes they work a bit more,,i know Donny says ehh...
abs
It is interesting that you do chin-ups well into your routine. I do them first because they are hard for me and I don't want to poop out too soon.
I've noticed most folks, like you, use a lot of resistance on barbell shrugs. Although I can handle a fair amount of resistance, for me, it limits the range of movement somewhat. What is your take on doing them heavy verses going lighter? I hold the weight at the top for a second or so. I also try to roll my shoulders either forward or back for a complete attack on the traps. I also like the cable upright row for traps.
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It is interesting that you do chin-ups well into your routine. I do them first because they are hard for me and I don't want to poop out too soon.
I've noticed most folks, like you, use a lot of resistance on barbell shrugs. Although I can handle a fair amount of resistance, for me, it limits the range of movement somewhat. What is your take on doing them heavy verses going lighter? I hold the weight at the top for a second or so. I also try to roll my shoulders either forward or back for a complete attack on the traps. I also like the cable upright row for traps.
WELL...I LIKE CABLE UPRIGHTS,,I DO THEM WIDER AND ONLY ABOVE MID CHEST LEVEL AS TO HIT SIDE DELTS MORE,,,SHRUGS I DO A HOLD LIKE YOU OR MORE POWER UP AND STRETCH AT BOTTOM..I DO BOTH LIGHTER REPS AT 20 WITH 225,,275 I DO FOR 12 USUALLY SO ITS HEAVY AND REPS ,,315 IS MAXX
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WELL...I LIKE CABLE UPRIGHTS,,I DO THEM WIDER AND ONLY ABOVE MID CHEST LEVEL AS TO HIT SIDE DELTS MORE,,,SHRUGS I DO A HOLD LIKE YOU OR MORE POWER UP AND STRETCH AT BOTTOM..I DO BOTH LIGHTER REPS AT 20 WITH 225,,275 I DO FOR 12 USUALLY SO ITS HEAVY AND REPS ,,315 IS MAXX
I prefer using the Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press for shrugs. I straddle the bench grab the handles and I am good to go. There is something about the angle of the handles that really works well for me. I also like that they are iso-lateral so you can't cheat with your stronger side.
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I prefer using the Hammer Strength Plate-Loaded Iso-Lateral Horizontal Bench Press for shrugs. I straddle the bench grab the handles and I am good to go. There is something about the angle of the handles that really works well for me. I also like that they are iso-lateral so you can't cheat with your stronger side.
I USE IT TOO EVERY OTHER TRAP WORKOUT ALSO,I TURNED AROUND AND DO REAR SHRUGS TOO...
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I USE IT TOO EVERY OTHER TRAP WORKOUT ALSO,I TURNED AROUND AND DO REAR SHRUGS TOO...
I should try this. The advantage is that I wouldn't have to look at my mug in the mirror. ;D
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delts
front press,,135/155/165....165-135-115 drop
side laterals seated 20/25/25/25 dbls
rear cable raises bent over x3
45 lb plate in hand front raises these are good x3
wide uprights x3,,chest level hits side delts ,,
bi's
culrs premade curls bar 70/80/80
db incline curls 30/35/35
rope hammers x3
forarms
4 sets behind back reverse wrist curls and 4 reverse wrist curls on knee
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delts
front press,,135/155/165....165-135-115 drop
side laterals seated 20/25/25/25 dbls
rear cable raises bent over x3
45 lb plate in hand front raises these are good x3
wide uprights x3,,chest level hits side delts ,,
bi's
culrs premade curls bar 70/80/80
db incline curls 30/35/35
rope hammers x3
forarms
4 sets behind back reverse wrist curls and 4 reverse wrist curls on knee
front raises are great with a plate and also the Neider press. be glad to eventually get back to normal training.
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Did nothing today except go to work. At work they had a meeting that was catered. I foolishly ate to my heart's content. Then I came home and drank beer in the pool until I thought my stomach would explode. Tomorrow is another day off or I will train back and chest. Looking forward to the beach tomorrow.
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well once in a while a wrinkle gets thrown in your way in terms health,,,last sundays leg workout went great as usual,and i played in small pool with kids we have'garden hose water fillup lol'may be or maybe not contributed don't know,mon i felt weird /different in my groin/private area,like i overdid something possible front squats i been doing on v squat ,tried to get mind around it...so tues/wed/thurs i'm peeing every hour and it getting a bit sharp /dull pain on top 'my member'i drank a lot water/cranberry juice for a day ,today fri i said i still feel crappy,did n't affect my training overall,,,so go to doctor today for check emergency,,i took at home pee test for urinary infection it appeared i had one on the stick,,i give some urine to nurse she checks vitals all fine ..no fever,,dr comes in bluntly says your urines clean whats up,,i said don't know i feel this.this and this ok...lets talk ..ok..
do u use steroids/gh..
how many days training
have u used a different bike in gym/home/rode a horse lol..
just weights?
are u hydrating u seem dry hmmmm..that got me thinking
kidney stones in family or my history
how much protein do u think u eat?
personal now
sex how much ?i say i'm married /wife works nights,,so its sketchy
affair or other sexual contacts,,i say huh ahh no....
he checks my nuts/glands/around abdomen
jams finger in my ass'''whooo nellie thats a first for me..prostate good..relieved
as part of his protocal to give anti biotic a chlamydia test is given,,fuck burns to have a stick swabbed in the pee hole huh prime muscle...
so,,,i'm on anti biotic ,feel better not peeing much now thats a relief,,
i burn the candle to stay lean a bit much as i get older still wanting perfection...my fault i do not drink water and it caught up to me,,i will drink my ass off now on,,,couple things i believe brought this on,,,after summer i am going to slowly bring back 5-10 lbs over winter again my body like looking ripped but i bet hates the process...
hope i did not bore u guys...
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I'm confused Flex? Urinary track infection or kidney stones? I hope you feel better soon.
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I am confused too, Steve. An antibiotic is usually the course of action for a urinary track infection. Peeing a lot is also an indication that this is what you had/have. I'm curious, did the doctor prescribe Cypro (Ciprofloxacin). It is the go-to antibiotic for urinary track infections.
Don't get paranoid about your kidneys. It is a good idea to take in fluids, preferably those that aren't diuretics, like coke, coffee and alcohol are. As with everything, you can overdo the fluid intake which is also harmful, just like not getting enough is. If one's kidneys aren't functioning well, sometimes the nephrologist will suggest one reduce their protein intake. Kidney stones are another issue altogether and if you were trying to pass a kidney stone, believe me when I say you'd know it. My wife passed kidney stones a few times. She said it was worse than giving birth. You could have a kidney infection, which is part of the urinary track as is a bladder infection. If you start having a lot of bladder infections that seem to come right back when you finish a course of antibiotics, that is an indicator that something in your bladder is causing them. I had a "growth" removed from my bladder when I was a little younger than you.
You're right, getting poked and prodded is not much fun. For more years then I care to remember my urologist preformed cystoscopies, as a result of my having the bladder growth. For these at least the doctor numbs the part of your urethra that has nerve endings. I don't know how some folks escape the doctor's finger stuck up their butt. My doctors have bee doing this since I was in my early 20's. If you think about the size of what comes out of your butthole, you'd realize a finger should be no big deal. It's not like it means you and your doctor are engaged. ;D
You are going to be fine. There's no rule that says you start falling apart in your 40's.
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Today I trained legs and abs. Odd combo, huh?
First was 30 minutes of cardio. I got my heart rate up pretty high according to the machines, which probably aren't that accurate.
Nautilus leg extensions, 4X15,12,10 & 8
Nautilus seated leg curls, 4X15,12,10 & 8
Nautilus adductions and abductions, 4 X 12 each
Leg Press, 5X15-8
Reverse hack squats, 3 X 12-8
Seated calf raises, 4X12
Ab-Coaster, 4X12 using all three positions.
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I am confused too, Steve. An antibiotic is usually the course of action for a urinary track infection. Peeing a lot is also an indication that this is what you had/have. I'm curious, did the doctor prescribe Cypro (Ciprofloxacin). It is the go-to antibiotic for urinary track infections.
Don't get paranoid about your kidneys. It is a good idea to take in fluids, preferably those that aren't diuretics, like coke, coffee and alcohol are. As with everything, you can overdo the fluid intake which is also harmful, just like not getting enough is. If one's kidneys aren't functioning well, sometimes the nephrologist will suggest one reduce their protein intake. Kidney stones are another issue altogether and if you were trying to pass a kidney stone, believe me when I say you'd know it. My wife passed kidney stones a few times. She said it was worse than giving birth. You could have a kidney infection, which is part of the urinary track as is a bladder infection. If you start having a lot of bladder infections that seem to come right back when you finish a course of antibiotics, that is an indicator that something in your bladder is causing them. I had a "growth" removed from my bladder when I was a little younger than you.
You're right, getting poked and prodded is not much fun. For more years then I care to remember my urologist preformed cystoscopies, as a result of my having the bladder growth. For these at least the doctor numbs the part of your urethra that has nerve endings. I don't know how some folks escape the doctor's finger stuck up their butt. My doctors have bee doing this since I was in my early 20's. If you think about the size of what comes out of your butthole, you'd realize a finger should be no big deal. It's not like it means you and your doctor are engaged. ;D
You are going to be fine. There's no rule that says you start falling apart in your 40's.
i'm fine,,,feel better already..like i said my urine was clean..he thought i wasn't hydrated and eating too much protein disrupted something causing the infection,,like i said he gave me test for the 'clap'i'm confused on that one...i took a home 'uti'test at my moms it said i at least showed signs of it being positive,,,dr said no..can't rule out a 'stone'either have to see how i finish here..just statrted day 3 anti bitics feel a bit better thought i would be more tho,,peeing fine but still some discomfort in top area 'sensitive',,around all this the 3 kids are very wearing on the household and 2 of us ,i can't afford to be sick :-\.
leg day
lying sled press..x4
v squat faced normal way been doing it facing in..3/4/5 plates side
walking lunges 80 lbs on back.x2
extensions 205 x20/220x12/235x12
hams
standing leg curl new machine single leg as well x4 60-100 x10 reps
sldl 185-1205-225
calves seated calf raise x5
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Yesterday I trained back and chest. I can't get over how a million dollar gym has the junkiest barbells. They are just about smooth with little knurling. I find it hard to deadlift with them and have resorted to straps. The barbell in my house gives me a solid grip to lift.
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Yesterday I trained back and chest. I can't get over how a million dollar gym has the junkiest barbells. They are just about smooth with little knurling. I find it hard to deadlift with them and have resorted to straps. The barbell in my house gives me a solid grip to lift.
lucky at ours the weights are good, training wise I was out running early this morning as its cooler. Spent a great weekend in Frankfurt at my brothers .
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Trained legs today at home. I keep tweaking something in my hip every time I train legs in the commercial gym. At home I'm fine. I think I know the reason. I use Olympic lifting shoes at home and at the gym running shoes. Running shoes are like trying to squat on a mattress. No stability. That could be the reason but I'm not sure. Just can't take anymore set backs. Playing it safe using my own leg press and squat stands.
Getting burned out from lifting heavy. Soon I will lower the poundage and increase the sets for a break. I'm very conscience of using moderate weights when I shouldn't give a damn what anyone thinks.
One girl who is in amazing shape said too many men are too egotistical to use a proper weight. We all know that is true by all the limited range of motion we all see small ego guys so they can use the big weight.
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Trained legs today at home. I keep tweaking something in my hip every time I train legs in the commercial gym. At home I'm fine. I think I know the reason. I use Olympic lifting shoes at home and the gym running shoes. Running shoes are like trying to squat on a mattress. No stability. That could be the reason but I'm not sure. Just can't take anymore set backs. Playing it safe using my own leg press and squat stands.
Getting burned out from lifting heavy. Soon I will lower the poundage and increase the sets for a break. I'm very conscience of using moderate weights when I shouldn't give a damn what anyone thinks.
One girl who is in amazing shape said too many men are too egotistical to use a proper weight. We all know that is true by all the limited range of motion we all see small ego guys can use the big weight.
Men are certainly egotistical but I tend to think that the reason men don't use the "proper weight" is because we've been told by bodybuilding mantra that we must continuously keep lifting heavier and heavier in order to make progress...which is why we keep pushing ourselves until we injure ourselves and/or burn out....maybe we should just get the weight up to where we feel comfortable BUT can still work up a good sweat and pump..and then leave it at that......I know its hard to concede when we have reached our natural limits but its a thought.....
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Men are certainly egotistical but I tend to think that the reason men don't use the "proper weight" is because we've been told by bodybuilding mantra that we must continuously keep lifting heavier and heavier in order to make progress...which is why we keep pushing ourselves until we injure ourselves and/or burn out....maybe we should just get the weight up to where we feel comfortable BUT can still work up a good sweat and pump..and then leave it at that......I know its hard to concede when we have reached our natural limits but its a thought.....
If we have been lifting for decades how much stronger can you get? If that's the goal and the protocol to a great body we would start with a 135 lbs bench have a goal of a 1000lbs bench. I think a goal of gaining muscular endurance will have a longer training life longevity. Not talking about cardio but muscular endurance. An example of this is seeing how little rest between sets using 5 sets of ten say in a bench instead of doing the old 6-4-2-1 rep range.
I notice a pattern with most champion bodybuilders. Not all but many. Many lifted heavy during their early years and then for muscular endurance in their championship years. Arnold and Draper both said outside of their muscular endurance training that they include a heavy day picking an exercise to max out on like a bench or a deadlift.
I'm 56 years old and I'm still looking for answers. I couldn't come in last place in a Mr. Nowhere contest but I look muscular, I'm healthy and get compliments for being in shape. Maybe that's all I need out of training.
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Trained legs today at home. I keep tweaking something in my hip every time I train legs in the commercial gym. At home I'm fine. I think I know the reason. I use Olympic lifting shoes at home and at the gym running shoes. Running shoes are like trying to squat on a mattress. No stability. That could be the reason but I'm not sure. Just can't take anymore set backs. Playing it safe using my own leg press and squat stands.
Getting burned out from lifting heavy. Soon I will lower the poundage and increase the sets for a break. I'm very conscience of using moderate weights when I shouldn't give a damn what anyone thinks.
One girl who is in amazing shape said too many men are too egotistical to use a proper weight. We all know that is true by all the limited range of motion we all see small ego guys so they can use the big weight.
Ever watch someone's feet when they squat in running shoes? Couple of youngins asked for squat advice, first thing I did was point out the shoes, of course they argued it didn't matter, so I had them watch each others feet during their respective sets. They switched to barefoot and were blown away by the difference. Kids!!
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One thing about squating barefoot is that you can develop a better feel and actually a better grip on the floor/matt/whatever. Which can insures prime balance and adjust to a weight/load shift (they go together in squatting).
Just like guys who do toe raises (or any othe direct calf work) can develop a better full stretch, than when wearing training shoes. Except for maybe martial arts/wrestler (actually ballet style slippers) foot wear. That better toe grip seems also to hit the front of the calf quite well also.
Most of the time I've squatted barefooted since grade school. Find it also help greatly with standing on surfboards and paddle boards, with the improved toe grip and foot balance. Sometimes squatting, stepups, one legged squats, with flip flops or sandals on occasion.
Good Luck.
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Trained legs today at home. I keep tweaking something in my hip every time I train legs in the commercial gym. At home I'm fine. I think I know the reason. I use Olympic lifting shoes at home and at the gym running shoes. Running shoes are like trying to squat on a mattress. No stability. That could be the reason but I'm not sure. Just can't take anymore set backs. Playing it safe using my own leg press and squat stands.
Getting burned out from lifting heavy. Soon I will lower the poundage and increase the sets for a break. I'm very conscience of using moderate weights when I shouldn't give a damn what anyone thinks.
One girl who is in amazing shape said too many men are too egotistical to use a proper weight. We all know that is true by all the limited range of motion we all see small ego guys so they can use the big weight.
If it were up to me, I would lift barefoot. Our feet were designed to support the weight of our bodies plus some additional poundage. A long time ago, I joined a naked run around an island on the Columbia river at Rooster Rock. on the eastern and southern parts of the island you'd sink ankle deep in the sand or muck. It wasn't a long run, but it was also not a run for the faint of heart. I loved it. Personally I think shoes hinder us. We weren't born with shoes, why do we need them to exercise?
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Men are certainly egotistical but I tend to think that the reason men don't use the "proper weight" is because we've been told by bodybuilding mantra that we must continuously keep lifting heavier and heavier in order to make progress...which is why we keep pushing ourselves until we injure ourselves and/or burn out....maybe we should just get the weight up to where we feel comfortable BUT can still work up a good sweat and pump..and then leave it at that......I know its hard to concede when we have reached our natural limits but its a thought.....
The sad part of what you say is that lifting more than you can really handle well, is counter productive to bodybuilding and goof health.
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Ever watch someone's feet when they squat in running shoes? Couple of youngins asked for squat advice, first thing I did was point out the shoes, of course they argued it didn't matter, so I had them watch each others feet during their respective sets. They switched to barefoot and were blown away by the difference. Kids!!
It might be possible to slip off your shoes when squatting. Most gyms would frown upon folks doing everything barefoot, which is too bad. Maybe flip flops are the answer.
My ideal situation would be to be naked from head to toe when I lift. It lends and animal quality that is hard to beat. I know, because when I had a basement in my home to lift in, that was how I lifted. Come to think of it, I really enjoy being naked as often as possible. I am naked right now.....however, I am in my bedroom where I have complete privacy.
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Today was a gym day. Honestly, I over did it last Saturday on legs. Although my routine would allow for this, the cardio would not. Tomorrow is fine for lifting and cardio. I am still on schedule.
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Today was a gym day. Honestly, I over did it last Saturday on legs. Although my routine would allow for this, the cardio would not. Tomorrow is fine for lifting and cardio. I am still on schedule.
Good to hear Jay... I´m sticking to my more circuit style workouts to keep some condition and of course running. Everyone here is complaining it´s getting dark early,cold and raining but i love it.
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A few of you commented about barefoot training. I read a book about Kenyan runners. Did you know they all run barefoot until they make a name for them self. It's a status symbol for them to run in running shoes. It's a source of pride to say they are getting paid to run. They really don't need running shoes at all.
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Good to hear Jay... I´m sticking to my more circuit style workouts to keep some condition and of course running. Everyone here is complaining it´s getting dark early,cold and raining but i love it.
It is not getting cold or raining here. Sunset is around 9:00 p.m.
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A few of you commented about barefoot training. I read a book about Kenyan runners. Did you know they all run barefoot until they make a name for them self. It's a status symbol for them to run in running shoes. It's a source of pride to say they are getting paid to run. They really don't need running shoes at all.
Sometimes it is the little things in life that makes you the most happy.
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Did my first cardio after having an injured foot for 6 weeks. Four cortisone shots later I actually ran a ultra slow 12 minute mile. I still have pain but considering I had terrible pain walking this is an incredible improvement. I hope to run a 12 minute mile every day or other day for the week and hopefully my body will hold up. The next week an 11 minute mile and so on.
The positive to having an injured foot is that my lifting program is going really well for most exercises.
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Men are certainly egotistical but I tend to think that the reason men don't use the "proper weight" is because we've been told by bodybuilding mantra that we must continuously keep lifting heavier and heavier in order to make progress...which is why we keep pushing ourselves until we injure ourselves and/or burn out....maybe we should just get the weight up to where we feel comfortable BUT can still work up a good sweat and pump..and then leave it at that......I know its hard to concede when we have reached our natural limits but its a thought.....
A very good post. You are 100% correct in my opinion. A lot of supermen talk of big benches and squats but look like a mess. I remember years ago putting up scaffolding and we had a huge Black Guy came to work there. He boasted about his lifting and how many eggs he ate(no joke) He lasted 3 Days because he just could not lift and climb all day. No condition at all.
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Men are certainly egotistical but I tend to think that the reason men don't use the "proper weight" is because we've been told by bodybuilding mantra that we must continuously keep lifting heavier and heavier in order to make progress...which is why we keep pushing ourselves until we injure ourselves and/or burn out....maybe we should just get the weight up to where we feel comfortable BUT can still work up a good sweat and pump..and then leave it at that......I know its hard to concede when we have reached our natural limits but its a thought.....
A very good post. You are 100% correct in my opinion. A lot of supermen talk of high rep, fast paced workouts. I remember years ago putting up scaffolding and we had a ripped black guy came to work there. He boasted about his lifting and how many reps he did(no joke) He lasted 3 Days because he just could not lift scaffolding and climb all day. No strength at all.
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A very good post. You are 100% correct in my opinion. A lot of supermen talk of high rep, fast paced workouts. I remember years ago putting up scaffolding and we had a ripped black guy came to work there. He boasted about his lifting and how many reps he did(no joke) He lasted 3 Days because he just could not lift scaffolding and climb all day. No strength at all.
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The sad part of what you say is that lifting more than you can really handle well, is counter productive to bodybuilding and goof health.
This is true,...but the sad part is that I still can't help ading on a little extra weight so that I can leave the gym thinking that I've gotten stronger and made "progress"...even when I know its counter-productive
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A very good post. You are 100% correct in my opinion. A lot of supermen talk of big benches and squats but look like a mess. I remember years ago putting up scaffolding and we had a huge Black Guy came to work there. He boasted about his lifting and how many eggs he ate(no joke) He lasted 3 Days because he just could not lift and climb all day. No condition at all.
I gotta admit that I too am not functionally fit.....maybe its beter to do those superman workouts that Henry Cavill performed twice daily in preparation for his superman role....instead of trying to just lift heavy for lifting's sake
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I gotta admit that I too am not functionally fit.....maybe its beter to do those superman workouts that Henry Cavill performed twice daily in preparation for his superman role....instead of trying to just lift heavy for lifting's sake
I think it´s better too be fit and nimble rather than a bag of shit tied round the middle.
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I think it´s better too be fit and nimble rather than a bag of shit tied round the middle.
;D....good point
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Too many bodybuilders look good but can't do anything due to a lack of power or conditioning. We sit in a machine and pull/push. Just adding a something like a power clean and jerk with some cardio can go a long way toward not being a mirror athlete.
Trained delts and arms:
Military press 2 x 6 (cleaned weight first)
Hammer shoulder press 2 x 10 (never tried it before. Not bad)
dumbbell laterals 2 x 10
rear dumbbell laterals 2 x 12
single arm pulley delt laterals 1 x 10
barbell shrugs 2 x 10
ez barbell curls 2 x 10 100lbs (tried to be strict.)
Nautilus arm curls 2 x 10 (seated with two handles. Excellent machine.
Pulley curls with a straight bar 2 x 10
weighted dips 2 x 10 25lbs ( as deep as I could)
behind head tricep pulley machine 2 x 10
traditional tricep pushdowns 3 x 10
reverse barbell curls 2 x 10
wrist curls 2 x 20
ab coaster 2 x 25 25lbs
ab twist machine 2 x10
Threw in one exercise for legs on delt/arm day. Leg push back machine 2 x 10
Gym Observations:
1. Watched ripped trainer working out. He uses very light weights strictly. Steroid guy? I don't know. He isn't that big but has an impressive physique. After he worked out he trained a chubby girl client. He started her with front delt raises. REALLY? WTF?
2. The gym mayor is mad at me I guess because I don't chat with him. Barely says hello anymore. Truth be told I'm trying to beat the clock to get to work and I really don't chat with anyone except for a quick couple of sentences. He bull shits through his whole workout. His wife the hot blonde figure model who also chats a lot stopped talking to me. Hey, I don't bullshit in the gym. That's just me.
3. There is a guy that just smells like a garbage can in a toilet bowl. When he walks by me I just hope no one thinks that odor is coming from me.
3.
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Is this supposed to be some kind of personal attack? Who's moderating this thread?
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Finally made it to the gym and did the workout I should have done on Monday.
After 30 minutes of cardio, I worked back and traps.
Nautilus lat pull-downs, 4X12-8
Nautilus mid row, 4X12-8
A Nautilus machine (can't remember what it's called) for exercising lower traps, 4X12
Shrugs using the Hammer Strength flat Iso-Lateral bench press machine, Works each side independently, 4X12-10
Upright cable rows, 4X12-10
Nautilus low back machine, 4X15-12
I need to start writing down the actual name of the machine or take a photo of it. I know what the machines work, I just don't always know what they are called.
I'm currently the "Superman" who is doing lots of reps and using less weight. Strength has never been my strong point. It used to bother me, but when all is said and done doing lots of reps as opposed to lifting lots of weight is probably healthier and better for our joints. Aside from my right knee problems, my joints are in good shape. I can't remember having pain in any joint outside of the torn meniscus in my right knee which I did dancing when I was a teenager.
The thing is we all have different strengths. My close friend John looks puny, always has, but he is a strong as an ox. I'm big boned and I am not so strong, never have been. When I weighed 225 lbs. a thousand years ago, I looked like I could tear someone's head off with one hand (my mean face expression was a bonus). What is funny is that I wasn't especially strong and at heart I am a "pussy cat."
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Reeves showing real old school strength in this Movie... ;D
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Best part of the clip was that main babe.
Reeves, obviously down in weight (heard he was required to lose some bwt for movies). Source:from a few BB'ing Muscle Beach vets.
Remember watching Lou Degni (Mark Forest) in a sword & sandal epic(?), when I was growing up. Seemed more impressive than Reeves..my view only. And could really act a little.
Guy's who watched Degni workout said he did mostly benches, chins and squats. And like Tony Sansone (Mr. A), another Italian-American, who also did that basic bench, chins and squat thing, would do 10X10's of each exercise in the same workout, 3 times a week. Keeping it simple, I guess. Back in the day a lot of east coast BB'ers (Marvin Eder included..all time great) all worked fairly simple style programs, like dips, chins, squats, etc.
Good Luck.
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Finally made it to the gym and did the workout I should have done on Monday.
After 30 minutes of cardio, I worked back and traps.
Nautilus lat pull-downs, 4X12-8
Nautilus mid row, 4X12-8
A Nautilus machine (can't remember what it's called) for exercising lower traps, 4X12
Shrugs using the Hammer Strength flat Iso-Lateral bench press machine, Works each side independently, 4X12-10
Upright cable rows, 4X12-10
Nautilus low back machine, 4X15-12
I need to start writing down the actual name of the machine or take a photo of it. I know what the machines work, I just don't always know what they are called.
I'm currently the "Superman" who is doing lots of reps and using less weight. Strength has never been my strong point. It used to bother me, but when all is said and done doing lots of reps as opposed to lifting lots of weight is probably healthier and better for our joints. Aside from my right knee problems, my joints are in good shape. I can't remember having pain in any joint outside of the torn meniscus in my right knee which I did dancing when I was a teenager.
The thing is we all have different strengths. My close friend John looks puny, always has, but he is a strong as an ox. I'm big boned and I am not so strong, never have been. When I weighed 225 lbs. a thousand years ago, I looked like I could tear someone's head off with one hand (my mean face expression was a bonus). What is funny is that I wasn't especially strong and at heart I am a "pussy cat."
yes take some pictures Jay would interest me too. Workout looks great
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Trained back and chest:
Pull ups 3 x max ( dead hang all the way up till the elbows are down)
Low seated cable row with a V handle 2 x 12
Dumbbell row 2 x 9 90lbs ( dead hang down and all the way up controlled)
Hammer strength pulldown 2 x 10 225lbs. (love the stretch at the top and the full contraction at the bottom. Great machine)
Dumbbell flat bench 2 x 6
Hammer bench 2 x 8 225lbs ( I'm limited by my bad shoulders. It feels really safe to bench in this machine
Incline Hammer strength 2 x 7
Flat flies 2 x 10 45lbs ( tried to be strict.)
Machine flies 3 x 10
Dead lifts 1 x 4 335lbs ( injuries holding me back but it felt good)
weighted hypers 2 x 12 (held a 35lbs plated behind head)
Gym observations:
1. Take a shower and put on clean clothes to work out smelly guy.
2. Is asking how many sets you have left considered rude? If you have a lot I will do something else or wait. The way guys use to answer in the past was, "Why don't you work in or I have one more set."
3. I don't know how some of the hot chicks can get their workout in with all the guys bothering them to chat with them.
4. So many of the steroid guys are just mirror athletes. They deadlift but it has to be raised in the power cage or they could never get it off the floor. They cheat every exercise. One guys face was so bloated from the juice it looked like a pin would make his head explode. It was beet red too.
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Trained back and chest:
Pull ups 3 x max ( dead hang all the way up till the elbows are down)
Low seated cable row with a V handle 2 x 12
Dumbbell row 2 x 9 90lbs ( dead hang down and all the way up controlled)
Hammer strength pulldown 2 x 10 225lbs. (love the stretch at the top and the full contraction at the bottom. Great machine)
Dumbbell flat bench 2 x 6
Hammer bench 2 x 8 225lbs ( I'm limited by my bad shoulders. It feels really safe to bench in this machine
Incline Hammer strength 2 x 7
Flat flies 2 x 10 45lbs ( tried to be strict.)
Machine flies 3 x 10
Dead lifts 1 x 4 335lbs ( injuries holding me back but it felt good)
weighted hypers 2 x 12 (held a 35lbs plated behind head)
Gym observations:
1. Take a shower and put on clean clothes to work out smelly guy.
2. Is asking how many sets you have left considered rude? If you have a lot I will do something else or wait. The way guys use to answer in the past was, "Why don't you work in or I have one more set."
3. I don't know how some of the hot chicks can get their workout in with all the guys bothering them to chat with them.
4. So many of the steroid guys are just mirror athletes. They deadlift but it has to be raised in the power cage or they could never get it off the floor. They cheat every exercise. One guys face was so bloated from the juice it looked like a pin would make his head explode. It was beet red too.
Laughed at No:4 but very true. How long are you going to train in the Gym ?
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Laughed at No:4 but very true. How long are you going to train in the Gym ?
Thought you all might be interested in this little bit of information.
Typical Aromatizing Steroids
◾Dianabol
◾Testosterone
◾Deca Durabolin
◾Sustanon 250
◾Nandrolone Phenylpropionate (NPP)
Products needed to prevent the moon face look
◾Aromasin or Arimidex
◾Cardarine (GW-501516)
◾N2Guard
Red face is a little more complicated. It seems there are a variety of remedies which may or may not work depending on which steroid one is on and how it reacts to each individual's system. BTW too much alcohol can also cause red face. Slo-niacin can cause flushing too.
Fortunately, I've never experienced this side effect. But then, I take a comparatively low dosage of testosterone. Even though I take Slo-niacin for cardio-vascular health, it has never caused me any problem.
I just remembered, I forgot to take the Arimidex last Wednesday....seriously.
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Thought you all might be interested in this little bit of information.
Typical Aromatizing Steroids
◾Dianabol
◾Testosterone
◾Deca Durabolin
◾Sustanon 250
◾Nandrolone Phenylpropionate (NPP)
Products needed to prevent the moon face look
◾Aromasin or Arimidex
◾Cardarine (GW-501516)
◾N2Guard
Red face is a little more complicated. It seems there are a variety of remedies which may or may not work depending on which steroid one is on and how it reacts to each individual's system. BTW too much alcohol can also cause red face. Slo-niacin can cause flushing too.
Fortunately, I've never experienced this side effect. But then, I take a comparatively low dosage of testosterone. Even though I take Slo-niacin for cardio-vascular health, it has never caused me any problem.
I just remembered, I forgot to take the Arimidex last Wednesday....seriously.
Only time i get a red face is straining on the Pot.. ;D the whole steroid scene never intrested me. I am not against the guys who do it after all it´s an individual decision.
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Thought you all might be interested in this little bit of information.
Typical Aromatizing Steroids
◾Dianabol
◾Testosterone
◾Deca Durabolin
◾Sustanon 250
◾Nandrolone Phenylpropionate (NPP)
Products needed to prevent the moon face look
◾Aromasin or Arimidex
◾Cardarine (GW-501516)
◾N2Guard
Red face is a little more complicated. It seems there are a variety of remedies which may or may not work depending on which steroid one is on and how it reacts to each individual's system. BTW too much alcohol can also cause red face. Slo-niacin can cause flushing too.
Fortunately, I've never experienced this side effect. But then, I take a comparatively low dosage of testosterone. Even though I take Slo-niacin for cardio-vascular health, it has never caused me any problem.
I just remembered, I forgot to take the Arimidex last Wednesday....seriously.
wow..you went to the dark side Prime?
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Laughed at No:4 but very true. How long are you going to train in the Gym ?
I think I have 3 or 4 weeks left on the gift membership. Do the guys who use steroids really think they should get credit for the physique drugs built? They can fool the general public but not guys in the know. Some of the drugs coming out of China with counterfeit boxes, inserts and labeling must be real crap. Just seen too many bloated soft muscle guys.
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I think I have 3 or 4 weeks left on the gift membership. Do the guys who use steroids really think they should get credit for the physique drugs built? They can fool the general public but not guys in the know. Some of the drugs coming out of China with counterfeit boxes, inserts and labeling must real crap. Just seen too many bloated soft muscle guys.
ha...bloated soft muscle guys...made me laugh. Enjoy your last few weeks.. we had a fat bloated mess in the Gym for a while who tried to give his expert advice to some younger guys in the Gym. another member in the Gym told me the Guy used to train in another gym he trained in...same thing but they kicked him out. You know exercises like lying on a Decline Bench(opposit way round) with a Dumbbell between his feet doing leg curls was more important than getting his diet sorted and doing some cardio.
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I thought of another gym observation that pisses me off. Why do people think they can take the 25lbs,30, 35,40 and 45 dumbbells to a bench thinking they can use all of them with their various circuits? Just arrogant scum bags. The same people will put their phone, water bottle and towel on three machines saying they are using all of them.
I noticed a guy was using both the incline and decline hammer bench machine alternating. I went on the one he wasn't using and worked out on it.
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Regarding Prime's drug post here our my thoughts.
Steroids can cause high blood pressure leading to flushing of the face. Really apparent during exertion. Bloating is both the water retention and the increased estrogen level through aromatase. The increased blood pressure along with the spikes in blood pressure while lifting can cause kidney damage that can further lead to water retention. I think the excess androgens activates the enzyme causing increased estrogen to go along with the increased male hormones. The moon face which can be water retention and/or an increase in cortisol is another problem.
Working out both lifting and some kind of cardio can be one of the best things you can do to look good and take care of your health. Drug bodybuilding is just an illusion . An illusion of health and fitness.
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I really do cardio for the Health benefits to my Heart and lungs. Fat burning comes with it when you do it regular and that is the important point.. why work on your exterior if your Motor is not also being worked? Both are hand in hand in my opinion. Cardio+weights.
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I thought of another gym observation that pisses me off. Why do people think they can take the 25lbs,30, 35,40 and 45 dumbbells to a bench thinking they can use all of them with their various circuits? Just arrogant scum bags. The same people will put their phone, water bottle and towel on three machines saying they are using all of them.
I noticed a guy was using both the incline and decline hammer bench machine alternating. I went on the one he wasn't using and worked out on it.
My gym is empty enough and has enough sets of db's that people can do that stuff and not bother most. I'm not in a chain gym though. Can't stand the 24hr fitness chain style gyms. Full of twinkie douchebags doing cardio in the aisle like having abs when you weigh 160#'s is impressive. ::)
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Regarding Prime's drug post here our my thoughts.
Steroids can cause high blood pressure leading to flushing of the face. Really apparent during exertion. Bloating is both the water retention and the increased estrogen level through aromatase. The increased blood pressure along with the spikes in blood pressure while lifting can cause kidney damage that can further lead to water retention. I think the excess androgens activates the enzyme causing increased estrogen to go along with the increased male hormones. The moon face which can be water retention and/or an increase in cortisol is another problem.
Working out both lifting and some kind of cardio can be one of the best things you can do to look good and take care of your health. Drug bodybuilding is just an illusion . An illusion of health and fitness.
If the only reason a person is taking steroids is for bodybuilding, then they are unnecessarily risking their health for the sake of looking better. No everyone who takes steroids takes them for bodybuilding. Some folks, like me, are on a doctor prescribed steroid. Steroids are prescribed to help with the healing process and to boost one's immune system. Testosterone is also prescribed to folks who have a testosterone deficiency. This is often the case as men age. Testosterone in the correct dose can actually improve your health. Facial flushing is not always a sign of high blood pressure.
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If the only reason a person is taking steroids is for bodybuilding, then they are unnecessarily risking their health for the sake of looking better. No everyone who takes steroids takes them for bodybuilding. Some folks, like me, are on a doctor prescribed steroid. Steroids are prescribed to help with the healing process and to boost one's immune system. Testosterone is also prescribed to folks who have a testosterone deficiency. This is often the case as men age. Testosterone in the correct dose can actually improve your health. Facial flushing is not always a sign of high blood pressure.
Some don´t even take Roids and are a mess in the Gym.. ;D
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I think I have 3 or 4 weeks left on the gift membership. Do the guys who use steroids really think they should get credit for the physique drugs built? They can fool the general public but not guys in the know. Some of the drugs coming out of China with counterfeit boxes, inserts and labeling must be real crap. Just seen too many bloated soft muscle guys.
If someone takes steroids and doesn't workout, they won't develop much of a physique. So yes, if a person works out and takes steroids to enhance their physique they should get credit for working out. There are people who go to the extreme and become massive. Carrying extra weight regardless whether it is muscle of fat, is hard on your heart and can lead to other health problems.
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My gym is empty enough and has enough sets of db's that people can do that stuff and not bother most. I'm not in a chain gym though. Can't stand the 24hr fitness chain style gyms. Full of twinkie douchebags doing cardio in the aisle like having abs when you weigh 160#'s is impressive. ::)
Like you, I am a member of an independent gym. While not all that fancy, it has more equipment then the chains do. You could pretty much train in whatever way you want. There is a large pool, if you want to swim. There is crossfit, aerobics and yoga in the annex. You can choose between a seemingly endless number of machines. The dumbbell rack is at least 50 feet long. There is a separate room for power lifting where you can crank up the stereo and shout or grunt as much a you wish. All this and I only pay $220 a year. I could go free if I wanted to use the "Silver Sneakers" program.
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Like you, I am a member of an independent gym. While not all that fancy, it has more equipment then the chains do. You could pretty much train in whatever way you want. There is a large pool, if you want to swim. There is crossfit, aerobics and yoga in the annex. You can choose between a seemingly endless number of machines. The dumbbell rack is at least 50 feet long. There is a separate room for power lifting where you can crank up the stereo and shout or grunt as much a you wish. All this and I only pay $220 a year. I could go free if I wanted to use the "Silver Sneakers" program.
My gym also offers the silver sneakers, we had 3 sets of each db up to 50#, then 2 sets each up to 100#, then just 1 set each up to 145#. Tons of room and most of the clientele are elderly so they stick with the machines and cardio. It's expensive 70/month, but worth it to avoid the douchebags oldtimer is running into. ;D
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My gym also offers the silver sneakers, we had 3 sets of each db up to 50#, then 2 sets each up to 100#, then just 1 set each up to 145#. Tons of room and most of the clientele are elderly so they stick with the machines and cardio. It's expensive 70/month, but worth it to avoid the douchebags oldtimer is running into. ;D
The reasons my membership is so cheap is that I have been a member since I was 38 years old, that is 32 years. Although the gym has changed hands three times, each new owner honored my guaranteed rate. Also, I pay them for the whole year rather then bother with monthly payments. I saves each of us some work.
If I remember, I'll checkout the dumbbell count. I suspect your gym has more sets than mine has.
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My gym also offers the silver sneakers, we had 3 sets of each db up to 50#, then 2 sets each up to 100#, then just 1 set each up to 145#. Tons of room and most of the clientele are elderly so they stick with the machines and cardio. It's expensive 70/month, but worth it to avoid the douchebags oldtimer is running into. ;D
so you train people ? at what exactly?
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wow..you went to the dark side Prime?
Yeah, I am a roid freak! ;D
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Some don´t even take Roids and are a mess in the Gym.. ;D
Yup, this is true. There are obese folks, decrepit people, skinny people and those who have no clue what they are doing.
My longtime friend Earl still works out. He is ten years older than I am and he has Parkinson's. He's lifted all his adult life. He looked amazing when he competed back when he was in his 30's. Despite his advanced age and health issues he still looks damn good. Just goes to show, working out is a healthy endeavor.
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so you train people ? at what exactly?
It appears that you misread the post you quoted. There is nothing in that post that I can see regarding his being a trainer.
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It appears that you misread the post you quoted. There is nothing in that post that I can see regarding his being a trainer.
you misread the meaning behind my post ;)
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It appears that you misread the post you quoted. There is nothing in that post that I can see regarding his being a trainer.
Nevermind him Prime, he's running around acting immature. That sort of stuff happens to some people when they get old and start falling apart.
32 years is a long time commitment to one facility.
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Nevermind him Prime, he's running around acting immature. That sort of stuff happens to some people when they get old and start falling apart.
32 years is a long time commitment to one facility.
Don´t avoid the question
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Went to a bay side bar for a burger and a beer with the wife. Then hung in my pool for about 3 hours in the sun having more beer floating around. I will pay for this a little tomorrow but it was a fantastic day enjoying life. Wife wants to go to the ocean tomorrow to body surf but I told her I have to train legs. She doesn't get it. She said you can go to a beach filled with half naked women and in addition to that body surf waves but you would rather lift weights in a gym with a bunch of misfits? Maybe I can do both but I doubt it.
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32 years is a long time commitment to one facility.
Yes it is a long time. At one point after Billy Jack Haynes (the wrestler) sold the gym, the new owner decided to expand the facility. He moved it to a different location about a half mile away. It is still in that location, which is fairly close to where I live. It takes less than 10 minutes to get there from my house. He also started expanding to other locations around Portland. I think at one point he had about a half dozen gyms. Unfortunately, he got in over his head and ended up closing all but two gyms, just before he died. The new owner has kept his focus on the two locations. The gym I go to is the flagship of the two.
I looked at the dumbbell rack today when I was there. It is pretty much the same as what you described your gym to have. I think the cutoff is 100 lb. dumbbells where it drops to just one set of each progressive weight. I neglected to check the maximum weight. It's definitely more than I can handle though.
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Went to a bay side bar for a burger and a beer with the wife. Then hung in my pool for about 3 hours in the sun having more beer floating around. I will pay for this a little tomorrow but it was a fantastic day enjoying life. Wife wants to go to the ocean tomorrow to body surf but I told her I have to train legs. She doesn't get it. She said you can go to a beach filled with half naked women and in addition to that body surf waves but you would rather lift weights in a gym with a bunch of misfits? Maybe I can do both but I doubt it.
Hate to tell you this, but your wife has a point. The weather is good now. Enjoy the beach whenever you can. In a month or so, beach time will be over for the season. I disagree with your wife regarding one thing she said. Those of us at the gym are not misfits....we are just on top of our game.
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I worked chest and arms today.
Wide Hammer Strength decline bench presses, 4X12-10
Incline Hammer Strength bench presses, 4X12-8
Nautilus pullovers, 4X12
Preacher curls, 4X12-8
Seated dumbbell alternate curls, 4X10
Nautilus dips, 4X12-10
Nautilus forearm machine, 4X15
30 minutes of cardio.
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Yes it is a long time. At one point after Billy Jack Haynes (the wrestler) sold the gym, the new owner decided to expand the facility. He moved it to a different location about a half mile away. It is still in that location, which is fairly close to where I live. It takes less than 10 minutes to get there from my house. He also started expanding to other locations around Portland. I think at one point he had about a half dozen gyms. Unfortunately, he got in over his head and ended up closing all but two gyms, just before he died. The new owner has kept his focus on the two locations. The gym I go to is the flagship of the two.
I looked at the dumbbell rack today when I was there. It is pretty much the same as what you described your gym to have. I think the cutoff is 100 lb. dumbbells where it drops to just one set of each progressive weight. I neglected to check the maximum weight. It's definitely more than I can handle though.
I'll be in Corvallis Mon/Tues.
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If someone takes steroids and doesn't workout, they won't develop much of a physique. So yes, if a person works out and takes steroids to enhance their physique they should get credit for working out. There are people who go to the extreme and become massive. Carrying extra weight regardless whether it is muscle of fat, is hard on your heart and can lead to other health problems.
I completely disagree with your premise that steroid physiques should get credit or praise for their physique. How many act like the authority on training while juicing then look like complete crap off the drugs? Where is their training knowledge then? Where is their work ethic now? It's all tied into the syringe and pills. It's not the finishing touch. I will admit I am in awe of what genetics, hard work and drugs can do. I also never forget what they would really look like without drugs too.
I agree that gaining too much weight whether muscle or fat can be a problem for the heart muscle. If bodybuilders could display their heart muscle on stage they would be doing a lot of cardio.
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I'll be in Corvallis Mon/Tues.
On business or pleasure? Corvallis is only about an hour and a half from me. My sister-in-law and her husband live in Philomath. Philomath is the next town west of Corvallis.
Up north were I am, the sky is so smoky from all the fires, it is orange colored. There is an air quality warning today as there was yesterday. I don't know how far south this goes.
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On business or pleasure? Corvallis is only about an hour and a half from me. My sister-in-law and her husband live in Philomath. Philomath is the next town west of Corvallis.
Up north were I am, the sky is so smoky from all the fires, it is orange colored. There is an air quality warning today as there was yesterday. I don't know how far south this goes.
Business. Have a fairly large customer up there.
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I completely disagree with your premise that steroid physiques should get credit or praise for their physique. How many act like the authority on training while juicing then look like complete crap off the drugs? Where is their training knowledge then? Where is their work ethic now? It's all tied into the syringe and pills. It's not the finishing touch. I will admit I am in awe of what genetics, hard work and drugs can do. I also never forget what they would really look like without drugs too.
I agree that gaining too much weight whether muscle or fat can be a problem for the heart muscle. If bodybuilders could display their heart muscle on stage they would be doing a lot of cardio.
Of course too much size and weight stress the Heart more. Most walk on the Treadmill because running is out the question. Apart from a few exceptions like the old school guys like Frank Zane who ran, the Treadmill or stationary bike are more suited. Some of the not so big guys can crank it up a bit on the Stairmaster. Then there are the guys who think Fat Bulk is being big. still get these Disillusioned people. the ones who walk around in a Shirt as big as a Tent but don´t take it off at the Beach.
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Trained legs today. Finally wore my Olympic lifting shoes instead of squatting in running shoes. Squatting in running shoes is like trying to squat on a mattress. I kept hurting my hip until I figured it was my feet were just too unstable in the running shoes. No issues with that today.
Thought I was going to pass out after using the leg press. I have zero issues with the one I own. This commercial one seems to spike the blood pressure in my head. Scared the hell out of me with the sensation I was going to pass out. I won't be using it again.
Gym Observations:
1. I don't know how some people think they are working out? They spend so much time chatting with everyone and then on their phones. It seems like they do a non taxing set every 4 minutes.
2. I forgot my Poland spring water bottle. I buy it by the case in Costco for about $4.50. The gym charged me $1.50 for one bottle. Wow!
3. Anyone worried about catching a skin diseases at the gym. If you have ever wrestled or done no gi jui jitsu you know it can be a problem. Now I just heard from a paramedic that hepatitis can be caught from sweat. I never heard that before. I use a towel on most equipment but the majority doesn't.
4. Their power cage just has the holes in the wrong position to be of use to me when I am squatting. It's too high or too low. I asked a young man for just a visual spot in case I crashed and burned squatting and he was happy to do the favor. There is hope.
5. Older short blonde about 50 with painted on stretch work out pants over a thick curvy ass had me going. The face was a little rough but he body was kicken.
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is Steve on Vacation or what ? not like him to miss a few Days on here..
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is Steve on Vacation or what ? not like him to miss a few Days on here..
Vacation or maybe health issues. Maybe he has more issues with that urinary tract thing.
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Vacation or maybe health issues. Maybe he has more issues with that urinary tract thing.
yes could be..hope he´s OK solid Guy.
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Trained legs today. Finally wore my Olympic lifting shoes instead of squatting in running shoes. Squatting in running shoes is like trying to squat on a mattress. I kept hurting my hip until I figured it was my feet were just too unstable in the running shoes. No issues with that today.
Thought I was going to pass out after using the leg press. I have zero issues with the one I own. This commercial one seems to spike the blood pressure in my head. Scared the hell out of me with the sensation I was going to pass out. I won't be using it again.
Gym Observations:
1. I don't know how some people think they are working out? They spend so much time chatting with everyone and then on their phones. It seems like they do a non taxing set every 4 minutes.
2. I forgot my Poland spring water bottle. I buy it by the case in Costco for about $4.50. The gym charged me $1.50 for one bottle. Wow!
3. Anyone worried about catching a skin diseases at the gym. If you have ever wrestled or done no gi jui jitsu you know it can be a problem. Now I just heard from a paramedic that hepatitis can be caught from sweat. I never heard that before. I use a towel on most equipment but the majority doesn't.
4. Their power cage just has the holes in the wrong position to be of use to me when I am squatting. It's too high or too low. I asked a young man for just a visual spot in case I crashed and burned squatting and he was happy to do the favor. There is hope.
5. Older short blonde about 50 with painted on stretch work out pants over a thick curvy ass had me going. The face was a little rough but he body was kicken.
Take your time when you get out of the leg press. If you stand up too fast, this can cause you to feel like you're going to pass out. I think it is actually from low blood pressure.
Hepatitis B can be transferred via someone's sweat. It is a blood born pathogen. This pretty much means you'd have to have an open cut or raw area, like a scrape, to get it off of gym equipment. If it comforts you to wipe the equipment down beforehand, feel free to do this. It probably wouldn't help though because disinfectants need a ten minute contact to be completely effective. Have you considered the fact that everything you touch has germs on it. You can't, nor should you, avoid all germs. To do that you'd have to live in a completely sterile environment. This could actually inhibit you immune system.
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On vacation .having fun w kids and my nephews.mom.sis.relaxing .brought some perfect pushup handles and some dbbells for pump lol.otherwise a rest I need it.I was being treated for std lol it was negative of course.basically I think I had inflammation urethra tract.I got 500mg cypro.and flomax lol and I used but weeping off otc med avo for urinary symptoms u pee orange.I'm ok otherwise.100 mg the crap other Dr gave me did squat.went to my dad's and late grandmother's Dr.dude is sharp.see u soon.
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On vacation .having fun w kids and my nephews.mom.sis.relaxing .brought some perfect pushup handles and some dbbells for pump lol.otherwise a rest I need it.I was being treated for std lol it was negative of course.basically I think I had inflammation urethra tract.I got 500mg cypro.and flomax lol and I used but weeping off otc med avo for urinary symptoms u pee orange.I'm ok otherwise.100 mg the crap other Dr gave me did squat.went to my dad's and late grandmother's Dr.dude is sharp.see u soon.
Keep Pumping ;D
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Enjoy your vacation. You are so dedicated to training. I would never think to bring any equipment with me on a vacation unless it was for a couple of months.
Glad to read that the Cypro worked for you. Flomax was intended to treat an enlarged prostate, although it does not shrink the prostate. Were you having symptoms of an enlarged prostate such as, having to pee a lot but not emptying your bladder or just difficulty peeing?
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Take you time when you get out of the leg press. If you stand up too fast, this can cause you to feel like you're going to pass out. I think it is actually from low blood pressure.
Hepatitis B can be transferred via someone's sweat. It is a blood born pathogen. This pretty much means you'd have to have an open cut or raw area, like a scrape, to get it off of gym equipment. If it comforts you to wipe the equipment down beforehand, feel free to do this. It probably wouldn't help though because disinfectants need a ten minute contact to be completely effective. Have you considered the fact that everything you touch has germs on it. You can't, nor should you, avoid all germs. To do that you'd have to live in a completely sterile environment. This could actually inhibit you immune system.
I know that applies to kids but as an adult I wash my hands and also alcohol my hands when needed. I won't shake hands with a person who doesn't wash his hands. I use a towel as a barrier on equipment. I'm sure it's full of E-coli bacteria and other bugs like mrsa. So many wrestlers and no Gi jui jitsu guys come up with skin infections from rolling around with other guys. I don't want to push my bare skin on equipment that maybe 50 people have sweated on in 24 hours even if the cleaning staff wiped it down three times a day. Regarding hepatitis I know it's a blood transmission but also fecal and saliva of the various strains of hepatitis. I do recall the paramedic saying sweat and maybe he misspoke saying that. I do know he is a sharp guy and maybe I misunderstood him during a class I took. Blood pressure spikes during a leg press. It doesn't decrease.
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You should read this article about high blood pressure symptoms. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/What-are-the-Symptoms-of-High-Blood-Pressure_UCM_301871_Article.jsp (http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/What-are-the-Symptoms-of-High-Blood-Pressure_UCM_301871_Article.jsp)
Question, how do you know if someone has washed their hands before you shake?
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You should read this article about high blood pressure symptoms. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/What-are-the-Symptoms-of-High-Blood-Pressure_UCM_301871_Article.jsp (http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/SymptomsDiagnosisMonitoringofHighBloodPressure/What-are-the-Symptoms-of-High-Blood-Pressure_UCM_301871_Article.jsp)
Question, how do you know if someone has washed their hands before you shake?
When I worked in an office it became the talk of the office the guys that didn't wash their hands after using the bathroom. Those are the guys I wouldn't shake hands with. I also use alcohol hand santizer after shaking an unknown.
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Trained delt and arms.
Gym Observation:
Talked to a beautiful girl who said she went from marathon running to pure bodybuilding. She really knows what she is doing and does a lot of maybe obscure exercises for body parts. She is really muscular but not in the steroid female bodybuilder way. I always thought she was around a 27 and truth be told I'm pretty good guessing ages. A guy I use to work with told me she has a 25 year old son. Pretty amazing. Her face is so youthful. I really feel bodybuilding without drugs is one of the best things you can do for your body.
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When I worked in an office it became the talk of the office the guys that didn't wash their hands after using the bathroom. Those are the guys I wouldn't shake hands with. I also use alcohol hand santizer after shaking an unknown.
Does this mean you carry hand sanitizer with you everywhere you go?
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Yesterday was leg day.
30 minutes of cardio; all on the recumbent bicycle.
Nautilus seated leg extensions, 4x12
Nautilus seated leg curls, 4x12-10
Leg presses, 5x12-10
Reverse hack squats, 4x12-10
Seated calf raises, 4x15-12
Nautilus crunches, 4x15
....and done.
Used modest resistance on all exercises, although I increased the weight somewhat on the leg press, where I used 315 on the last set. - Still a puny weight. Last year I was doing more than 3 times that.
No workout today as I a stay with the 3 day a week routine for awhile longer.
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Does this mean you carry hand sanitizer with you everywhere you go?
Yes, I have one in my car. They have automatic dispensers at work. For decades I carried a little one in my pocket that they sell at drug stores. Yes, I wash my hands when I go to the bathroom as an opportunity to wash off bacteria and viruses.
What's going on Prime? You seem to like to be hostile and antagonistic on every post I put up.
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Trained delt and arms today:
Press behind the neck 3 x 6
Hammer Strength delt press 2 x 10
dumbbell laterals 2 x 10
rear dumbbell laterals 2 x 10
Single arm D handle pulley 1 x 10
Barbell shrug 2 x 10 ( Used 10lbs lighter than usual and it felt better like I was doing a better purer movement)
Straight bar curl 2 x 10
Nautilus isolateral bicep curl 3 x 10
straight bar pulley curl 2 x 10
Behind the neck tricep pulley machine 2 x 10
Traditional tricep push downs 3 x 10
dips with body weight 2 x max ( someone stole the dipping strap and chain)
forearm wrist curls 2 x 20
reverse barbell curls 2 x 10 (I have to remember to reverse forearm exercises. I had trouble holding the bar)
Ab coaster 2 x 27 with 25 lbs ( try to really go as high a possible. Most don't seem to go up high and it becomes just a pendulum movement with little resistance.)
Ab wheel 1 x max (feeling a strain with this in the abs. Have to be careful)
Twisting ab machine 2 x 10
Went home and ran one mile on the treadmill which made me happy considering that was the second run in over 6 weeks from being injured. Slight pain and I ran a slow mile. Actually going to run outside tomorrow. It's predicted to be 85 and sunny. Should have a good sweat going.
Diet goes great for breakfast. Great for lunch and dinner. Then in front of the tv I completely give up. Had chips and an ice cream sandwich. I guess it could be worst. New job that involves standing on my feet stationary for some of the time but it's mainly walking for hours. I think it's made a difference on fat levels.
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Yes, I have one in my car. They have automatic dispensers at work. For decades I carried a little one in my pocket that they sell at drug stores. Yes, I wash my hands when I go to the bathroom as an opportunity to wash off bacteria and viruses.
What's going on Prime? You seem to like to be hostile and antagonistic on every post I put up.
He's just asking questions about an odd habit. Not too often you see people hand sanitizing constantly. Before hand sanitizers did you constantly go to the restroom to wash your hands?
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Yes, I have one in my car. They have automatic dispensers at work. For decades I carried a little one in my pocket that they sell at drug stores. Yes, I wash my hands when I go to the bathroom as an opportunity to wash off bacteria and viruses.
What's going on Prime? You seem to like to be hostile and antagonistic on every post I put up.
Don't take my replies to you as hostile or antagonistic, they're not meant that way. I'm a compulsive fact checker. If something someone posts seems a bit off to me, regardless of whether I like them or not, I am inclined to do some research to make sure what they post can be supported. I almost never take anything people say at face value. Although it isn't my business what people believe unless it affects me in some way, sometimes some people might benefit from seeing the facts a opposed to going just on their opinions.
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He's just asking questions about an odd habit. Not too often you see people hand sanitizing constantly. Before hand sanitizers did you constantly go to the restroom to wash your hands?
I assume you're home now. Hope the trip was a success and you got to check out Corvallis. I've always like that town.
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Trained delt and arms today:
Press behind the neck 3 x 6
Hammer Strength delt press 2 x 10
dumbbell laterals 2 x 10
rear dumbbell laterals 2 x 10
Single arm D handle pulley 1 x 10
Barbell shrug 2 x 10 ( Used 10lbs lighter than usual and it felt better like I was doing a better purer movement)
Straight bar curl 2 x 10
Nautilus isolateral bicep curl 3 x 10
straight bar pulley curl 2 x 10
Behind the neck tricep pulley machine 2 x 10
Traditional tricep push downs 3 x 10
dips with body weight 2 x max ( someone stole the dipping strap and chain)
forearm wrist curls 2 x 20
reverse barbell curls 2 x 10 (I have to remember to reverse forearm exercises. I had trouble holding the bar)
Ab coaster 2 x 27 with 25 lbs ( try to really go as high a possible. Most don't seem to go up high and it becomes just a pendulum movement with little resistance.)
Ab wheel 1 x max (feeling a strain with this in the abs. Have to be careful)
Twisting ab machine 2 x 10
Went home and ran one mile on the treadmill which made me happy considering that was the second run in over 6 weeks from being injured. Slight pain and I ran a slow mile. Actually going to run outside tomorrow. It's predicted to be 85 and sunny. Should have a good sweat going.
Diet goes great for breakfast. Great for lunch and dinner. Then in front of the tv I completely give up. Had chips and an ice cream sandwich. I guess it could be worst. New job that involves standing on my feet stationary for some of the time but it's mainly walking for hours. I think it's made a difference on fat levels.
yes it´s better to be on your feet and walk around during the Day. I saw a report on this and they said that sitting all Day in an office and then doing say 30 mins cardio as most do after work does not fully reverse the negative effects. It was suggested that every hour the office worker walked up and down stairs for 5 mins non stop .. not practical for some.
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I assume you're home now. Hope the trip was a success and you got to check out Corvallis. I've always like that town.
Didn't spend alot of time downtown but it looked very cool, hate the one way streets though. ;D
Got a wake up call there, customers main facility has decided to close this building down, about 50-60 more unemployed. :-\
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Didn't spend alot of time downtown but it looked very cool, hate the one way streets though. ;D
Got a wake up call there, customers main facility has decided to close this building down, about 50-60 more unemployed. :-\
That's not good for Oregon's economy. The University of Oregon keeps the economy in Corvallis fairly stable. the same is not true for many other towns. We need more big corporations like Facebook, Nike, Intel and Precision Castparts to locate here.
I guess one-way streets are a less expensive way to control too much traffic. Widening or building new roads seems to always run in the hundreds of millions. Many of Portland's bridges are in dire need of repair or even a rebuild as is happening with the Sellwood bridge. The metro part of I-5 needs a couple of new lanes in both directions and a new Columbia river bridge. Plans to build the "Columbia River Crossing" stagnated or died altogether when Washington back out of the project. We lost a lot of Federal dollars that were earmarked for that project.
Do you think you will be going back to Corvallis on business again?
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Not unless HP needs me, not alot of customers in that area.
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Didn't spend alot of time downtown but it looked very cool, hate the one way streets though. ;D
Got a wake up call there, customers main facility has decided to close this building down, about 50-60 more unemployed. :-\
Feel for the 50-60 people.. you give your advice or what ? :-\
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Not unless HP needs me, not alot of customers in that area.
HP used to be a good company to work for. I think they had a facility in Wilsonville awhile back. My wife and I went on a Mystery Train Adventure, years ago. Most of the other passengers were HP employees. This was a fairly expensive thing to do. HP paid the tab for their employees.
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HP used to be a good company to work for. I think they had a facility in Wilsonville awhile back. My wife and I went on a Mystery Train Adventure, years ago. Most of the other passengers were HP employees. This was a fairly expensive thing to do. HP paid the tab for their employees.
Not sure what that facility does. I had a chance to go to HP in Ireland a couple of years back, but they decided to go with a different approach and we met in Canada instead.
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Not sure what that facility does. I had a chance to go to HP in Ireland a couple of years back, but they decided to go with a different approach and we met in Canada instead.
Wow
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Not sure what that facility does. I had a chance to go to HP in Ireland a couple of years back, but they decided to go with a different approach and we met in Canada instead.
Too bad. Ireland is beautiful according to some friends of mine who've been there a couple of times. My wife and I missed an opportunity to go to Ireland a few years back.
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Wednesday I worked back, traps and delts.
Weight assisted pull ups, 4x12-8
Hammer low rows, 4x12-8
Dumbbell shrugs, 4x12-10
Cable upright rows, 4x12-8
Stand side lateral raises, 4x12-10
Standing front dumbbell raises, 4x12-10
Nautilus low back, 4X15
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Wow
Canada is okay, but Ireland's better. Of course it is even better yet when you can extend a business trip into a personal one so you have plenty of time for sightseeing.
How are your workouts going. Are you running a lot or have you been able to add in some other exercises? How are you feeling?
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Trained chest and back today.
Gym Observations:
1. Saw some really impressive lifting by a guy who weighed about 185 who was doing a bodybuilding routine. Such as using 275 for reps in the flat bench for his sets touching his chest with the bar to full lock out in smooth clean reps. 225 for inclines were all the way down touching his upper chest with the bar. I realize these aren't in the ratified elite category but for a light guy I thought this was impressive lifting.
2. Finished my lifting. Instead of doing deadlifts I did power cleans in the beginning of the workout. I finished back and chest exhausted but I spotted my friend deadlifting in the back of the gym. He was doing his reps with 315lbs and I joined in. I was shot when I left but it showed me I had a little left in the tank when I thought I couldn't do anymore.
3. The more I observe women lifting in the gym the more impressed I am with how the serious ones don't cheat the exercise to use impressive poundage. Many use a full range of motion doing exercises in the hardest way and not the easiest way.
4. Notice quite a few things that weren't in the gym back in the day. Stuff like ropes to shake up and down, TRX straps, cross fit type contraption circuits for time. Things that drive me crazy are the dumbbells that go up 10lbs after 80lbs. No 85lbs dumbbells. No 95lbs dumbbells and so on. They do have dumbbells heavier than I can use. I can dream. I notice the big 150lbs dumbbells are never used. Once in awhile I see a buffoon use them for a couple of half reps then strut like a peacock after.
5. Why are the racks that hold the barbell in the incline bench so far back? What a shoulder wrecker as you swing the barbell forward to start the movement and then swing it back to catch the barbell at the end. Many have complained about it.
6. I noticed a brunette haired hottie using all the hammer strength machines going from one to another. She didn't unload one machine as a courtesy. The vast majority unloads the machines and the gym rules say to leave every machine unloaded. Thought this was low rent. She probably gets away with a lot in her life looking that.
7. I might take the advice from a woman lifter. She said she made more improvement when she stopped caring about getting stronger and went for high reps and high sets. Her husband says the same thing.
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Nothing annoys me more than someone not putting dumbbells back in the rack and not offloading the plates when they are done with the equipment.
It's fun to move in on what they are using and have them come running over saying, "I am still using that."
I reply, " Sorry, but it's hard to know when your done, since you don't ever clear off the weights."
If I'm sure they are finished with the equipment and start to walk without putting the plates back, I'll say, "Didn't you forget something?"
Occasionally they give me a dirty look and other times they go back and do what they should have done in the first place.
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Canada is okay, but Ireland's better. Of course it is even better yet when you can extend a business trip into a personal one so you have plenty of time for sightseeing.
How are your workouts going. Are you running a lot or have you been able to add in some other exercises? How are you feeling?
I liked Canada,liked the Girls...had my Jollies there a few times ;D Training wise still much the same running a Cycling every Day..i alternate them. Woke up the other Night with acute pain in my right hand.. middle and ring finger. they were like stiff as a board and i had to slowly bend them with my other hand and get movement in there. Sitting here squeezing my Fucking rubber ball as i type this.. ;D I will be starting injections again under PRT as i got a letter yesterday from my Krankenkasse saying they will pay for it, good when you have a lawyer ;) they will pay for "Volon" and not "Lipotalon" which i was getting injected. I will have to look into the difference in them. Maybe someone knows here.. Just shows you, not long ago they refused to pay for anything. Now i will take the injections and take them to court for "extra" costs just got to be a double attack.. ;)
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I liked Canada,liked the Girls...had my Jollies there a few times ;D Training wise still much the same running a Cycling every Day..i alternate them. Woke up the other Night with acute pain in my right hand.. middle and ring finger. they were like stiff as a board and i had to slowly bend them with my other hand and get movement in there. Sitting here squeezing my Fucking rubber ball as i type this.. ;D I will be starting injections again under PRT as i got a letter yesterday from my Krankenkasse saying they will pay for it, good when you have a lawyer ;) they will pay for "Volon" and not "Lipotalon" which i was getting injected. I will have to look into the difference in them. Maybe someone knows here.. Just shows you, not long ago they refused to pay for anything. Now i will take the injections and take them to court for "extra" costs just got to be a double attack.. ;)
Not sure what's going on with you medically? Is it a pinched nerve in your neck causing the hand problems? Anyway hope you get well soon. I know how frustrating these set backs can be. When being in shape is not only a life style but a passion it really can put you into a down mood chronically. The mind is willing but the body won't cooperate.
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Not sure what's going on with you medically? Is it a pinched nerve in your neck causing the hand problems? Anyway hope you get well soon. I know how frustrating these set backs can be. When being in shape is not only a life style but a passion it really can put you into a down mood chronically. The mind is willing but the body won't cooperate.
Basically this.. C6/C7 it´s the right side.
http://www.spine-health.com/video/cervical-herniated-disc-video
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Wow
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Didn't spend alot of time downtown but it looked very cool, hate the one way streets though. ;D
Got a wake up call there, customers main facility has decided to close this building down, about 50-60 more unemployed. :-\
Remind me to recommend you :-\
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I liked Canada,liked the Girls...had my Jollies there a few times ;D Training wise still much the same running a Cycling every Day..i alternate them. Woke up the other Night with acute pain in my right hand.. middle and ring finger. they were like stiff as a board and i had to slowly bend them with my other hand and get movement in there. Sitting here squeezing my Fucking rubber ball as i type this.. ;D I will be starting injections again under PRT as i got a letter yesterday from my Krankenkasse saying they will pay for it, good when you have a lawyer ;) they will pay for "Volon" and not "Lipotalon" which i was getting injected. I will have to look into the difference in them. Maybe someone knows here.. Just shows you, not long ago they refused to pay for anything. Now i will take the injections and take them to court for "extra" costs just got to be a double attack.. ;)
The difference between Volon and Lipotalon is probably just the brand name or whether it is generic or not. In the U.S. medical insurance providers and drug companies make pricing deals, meaning which ever drug the insurance provider can get for less money is the one they will cover. Usually, it has nothing to do with quality. If one drug works better for you, you can apply for an exception. I have no idea how this works in Germany. My wife ran into this situation when she started having to inject insulin. The brand her doctor prescribed was not covered by our insurance so we had to change brands or pay the difference, which was a fair amount.
Don't give up on the rubber ball. Using it is keeping your hand and your lower arm exercised. There was a time when the nerve pain in my hands, mostly the right hand was so severe it would wake me up during the night. It eventually went away (don't know why or how). My doctor prescribed medication to help with nerve pain. I didn't like the side effects, so I stopped using it.
You seem to be managing by finding the things you can do physically without risking damage to yourself. There is nothing wrong with cycling and running. Your legs will get huge. You will have a cyclist's physique if you do it long enough. Hang in there. It may take time, but you'll get better.
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Today was a slow(ish) run in the woods.. it´s warm again. Still getting a good Tan. last couple of times i was out i bumped into a woman who says she walks 10 miles a Day. She is about Middle 50s i would say and in great shape. Had a good conversation. Don´t know what she does work wise but seems very Educated. Has a very pretty face.
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Trained legs today:
Squats 3 x 8
barbell lunges 2 x 8
leg extensions 4 x 12 ( just felt like doing more)
lying leg curl 2 x 10
Inner and outer leg machine 2 x 10
Standing one leg squat machine 2 x 10
Donkey calf machine 2 x 15
Seated calf machine 2 x 15
ab coaster 2 x 20 30lbs
ab wheel 1 x max
ab twisting machine 2 x 10
Neck at home.
Going to use more sets I think starting tomorrow. Low sets with heavy weights is starting to get old really fast.
Gym Observations:
1. People just talk to much in the gym. I never seen so much bull shitting as I have seen today. 5 minute break between sets to talk? I bet they claim 3 hour workouts.
2. I don't know how my non existent calves can hurt so much when I train them? I have the boxer Tommy Hearn calves. Bill Grant took a look at my calves once and said, "Damn, do a calf raise once in awhile."
3. Big boobed brunette milf kept pushing her tits up when a guy walked by.
4. Working out after a big weekend of bars, beach, pools and beer is really hard.
5. Met pound for pound one of the best fighters featherweight Frankie Eggar in a bar. Really friendly.
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back from vacation past weekend.'rich'knows what jersey shore is like when all the 'cards'are in place like warm water/sun/beach ,there is nothing like it ..piece of heaven only 1.5 hrs away drive for me...waves were great.big/strong,rode them in 'body surfing'all day..water clean ,a bit salty but great for skin/sun..got nice tan ,was very lean this year again,a bit lighter than past tho,,I am going into a sorta eating mode soon for fall/winter like to put close to 10 lbs get a bit stronger if it equates .try not to wash out abs too much lol...I like being lean but sometimes body feels sluggish if not all things are in harmony,even tho outside u look great ,overall sometimes u get overtrained feeling trying to hold onto low bf and training hard as well...tonite is normal return to gym,i did a total upperbody workout at home sat,and that felt good got great pump from not training hard for better part of a week or so..i feel better as well from my 'infection'drinking water plentiful is in cards now for sure...I miss the 'beach'never want it to end...
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back from vacation past weekend.'rich'knows what jersey shore is like when all the 'cards'are in place like warm water/sun/beach ,there is nothing like it ..piece of heaven only 1.5 hrs away drive for me...waves were great.big/strong,rode them in 'body surfing'all day..water clean ,a bit salty but great for skin/sun..got nice tan ,was very lean this year again,a bit lighter than past tho,,I am going into a sorta eating mode soon for fall/winter like to put close to 10 lbs get a bit stronger if it equates .try not to wash out abs too much lol...I like being lean but sometimes body feels sluggish if not all things are in harmony,even tho outside u look great ,overall sometimes u get overtrained feeling trying to hold onto low bf and training hard as well...tonite is normal return to gym,i did a total upperbody workout at home sat,and that felt good got great pump from not training hard for better part of a week or so..i feel better as well from my 'infection'drinking water plentiful is in cards now for sure...I miss the 'beach'never want it to end...
Move to the beach like I did. After the big weekend coming the beaches will be empty and the water is often the warmest in September. I was body surfing on Sunday. Roughest water of the year. Life guards did three rescues while I was there.
Found an incredible bar/restaurant in Seaside Heights. The Savor lounge. Really classy looking place without the scum. Just looks inside like it doesn't belong in Seaside. Big outdoor bar with a great band on Friday night. Classy looking restaurant. Met Frankie Edgar there one of the best UFC fighters around. He was very friendly and I have a great picture of him with the wife and I.
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Move to the beach like I did. After the big weekend coming the beaches will be empty and the water is often the warmest in September. I was body surfing on Sunday. Roughest water of the year. Life guards did three rescues while I was there.
Found an incredible bar/restaurant in Seaside Heights. The Savor lounge. Really classy looking place without the scum. Just looks inside like it doesn't belong in Seaside. Big outdoor bar with a great band on Friday night. Classy looking restaurant. Met Frankie Edgar there one of the best UFC fighters around. He was very friendly and I have a great picture of him with the wife and I.
The Air must be great there too...very lucky. I like it when there is a good wind coming from the sea.
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Move to the beach like I did. After the big weekend coming the beaches will be empty and the water is often the warmest in September. I was body surfing on Sunday. Roughest water of the year. Life guards did three rescues while I was there.
Found an incredible bar/restaurant in Seaside Heights. The Savor lounge. Really classy looking place without the scum. Just looks inside like it doesn't belong in Seaside. Big outdoor bar with a great band on Friday night. Classy looking restaurant. Met Frankie Edgar there one of the best UFC fighters around. He was very friendly and I have a great picture of him with the wife and I.
ya know rich i'm a northern nj guy through and through but my wife has her best friend in toms river and boy i'm tempted man really, il love jersey shore ..i'm in car buissness and lester glen owns many dealerships up and down route 36 ,u never know..my wife has mentioned it many times to move there..
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I spent about 30 years in north jersey in Hudson and Bergen county. Spent my first 27 years in Union city by the Lincoln tunnel. I then moved to Monmouth and now Ocean. I love Ocean county and will never live anywhere else in New Jersey.
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I wish you all would stop talking about how wonderful the Jersey Shore is....you're making me jealous. There is no time of the year when the ocean here is really warm enough to either swim or surf. Surfers mainly wear wetsuits. You don't see many swimmers, unless you count those of us who will brave the surf, wading in up to our knees. Once the cold water hits my balls, I am done. The old adage about getting your head wet to become accustomed to the water temp, is bogus. :'(
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I wish you all would stop talking about how wonderful the Jersey Shore is....you're making me jealous. There is no time of the year when the ocean here is really warm enough to either swim or surf. Surfers mainly wear wetsuits. You don't see many swimmers, unless you count those of us who will brave the surf, wading in up to our knees. Once the cold water hits my balls, I am done. The old adage about getting your head wet to become accustomed to the water temp, is bogus. :'(
I DO NOT ENVY U,,,THIS YR WATER IS GREAT JUMP IN RIGHT AWAY INTO NICE ROUGH WAVE AND UR GOOD TO GO ..
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Shoulders:
Dumbbell Presses: 4 sets
Front raises: 3-4 sets
Cable side raises: 3-4 sets
Cable upright rows: 3 sets
Reverse pec deck- 5-6 sets
Barbell shrugs: 6-8 sets
I am pretty much transforming into a beast.
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Shoulders:
Dumbbell Presses: 4 sets
Front raises: 3-4 sets
Cable side raises: 3-4 sets
Cable upright rows: 3 sets
Reverse pec deck- 5-6 sets
Barbell shrugs: 6-8 sets
I am pretty much transforming into a beast.
I've created a monster.
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I've created a monster.
When I visited California, I enjoyed visiting you at the gym where you work. Good times, broskie.
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When I visited California, I enjoyed visiting you at the gym junkyard where you work. Good times, broskie.
FIXED
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back in it,,,missed it like an old friend,after vacation rest..
chest..
fdb press 55 warm up..65/80/80/70.
inc db press..60/60/65
flat flyes 45/50/55
lower cable flyes x3
dips x2 15-20 reps
tris
lying extension'skull crush/close grip press,premade bar 60/70/70...I do 2 reps 'skull'2 reps press alternating..
rope pushdowns x3
I use the pad reversed on the assisted chin up machine for reverse dips for tri's x3
2 sets cable kick backs
abs
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back in it,,,missed it like an old friend,after vacation rest..
chest..
fdb press 55 warm up..65/80/80/70.
inc db press..60/60/65
flat flyes 45/50/55
lower cable flyes x3
dips x2 15-20 reps
tris
lying extension'skull crush/close grip press,premade bar 60/70/70...I do 2 reps 'skull'2 reps press alternating..
rope pushdowns x3
I use the pad reversed on the assisted chin up machine for reverse dips for tri's x3
2 sets cable kick backs
abs
Good idea for Tris on the chin up machine.
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Good idea for Tris on the chin up machine.
I LIKE TO FIND OLD/NEW WAYS TO STIMULATE...THESE WORK..
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I LIKE TO FIND OLD/NEW WAYS TO STIMULATE...THESE WORK..
yeah good idea.
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Haven't done those in years, nj...may give them a go today!
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Haven't done those in years, nj...may give them a go today!
:).. 8)
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Monday's workout, chest, arms and abs
30 minutes cardio on the recumbent stationary bicycle.
Iso-lateral wide chest press, 4x12-8
Iso-lateral incline chest press, 4x12-8
Nautilus decline pec deck, 4x15-10
Nautilus pullover, 4x15-10
Cable pressdown, 4x12-8
Cable EZ bar curl, 4x12-8
Nautilus seated dip, 4x12-10
Standing dumbbell hammer curls, 4x12-8
Nautilus crunches, 4x15-12
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Monday's workout, chest, arms and abs
30 minutes cardio on the recumbent stationary bicycle.
Iso-lateral wide chest press, 4x12-8
Iso-lateral incline chest press, 4x12-8
Nautilus decline pec deck, 4x15-10
Nautilus pullover, 4x15-10
Cable pressdown, 4x12-8
Cable EZ bar curl, 4x12-8
Nautilus seated dip, 4x12-10
Standing dumbbell hammer curls, 4x12-8
Nautilus crunches, 4x15-12
nice jay...
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Monday's workout, chest, arms and abs
30 minutes cardio on the recumbent stationary bicycle.
Iso-lateral wide chest press, 4x12-8
Iso-lateral incline chest press, 4x12-8
Nautilus decline pec deck, 4x15-10
Nautilus pullover, 4x15-10
Cable pressdown, 4x12-8
Cable EZ bar curl, 4x12-8
Nautilus seated dip, 4x12-10
Standing dumbbell hammer curls, 4x12-8
Nautilus crunches, 4x15-12
Nice chest workout
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Haven't done those in years, nj...may give them a go today!
You still working the front desk at your gym?
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You still working the front desk at your gym junkyard?
FIXED FOR TRUTH
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You still working the front desk at your gym?
I cruise the floor these days. 8)
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Trained delts and arms:
Dumbbell delt press 2 x 10
Dumbbell lateral 2 x 10
Rear dumbbell lateral 2 x 10
Barbell shrug 2 x 10
Hammer strength delt press 2 x 10
EZ barbell curl 2 x 10
Nautilus bicep 2 x 8
straight bar pulley curl 2 x 10
Weighted dips 2 x 10
Behind head tricep pulley 2 x 8
Traditional tricep pushdowns 2 x 10
Ab coaster 2 x 25 25lbs
Ab wheel 1 x max
Ab twist machine 2 x 10
Did forearms at home. Think I strained my elbow joint doing reverse curls last week. Sore as hell to move in some positions.
1. Gym observations: Again I saw the cut up personal trainer who could easily win a Men's Physique contest using incredibly light weights. He was actually using again 135lbs for deadlifts. I'm not talking about doing 75 reps but sets of 10. I just don't get it. I guess all things are possible with steroids.
2.Why do guys use extra weight for dips if they are doing them shallow?
3. Actually it's getting old training in commercial gym. Two months of it was fun but I long to get back to my gym. It really was great for a change but I long for the solitude and my own music.
4. Seeing how many bodybuilders in this gym are using very moderate weights is making me rethink the poundages I use. Would I make better gains using more sets and more moderate weights?
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Weighted dips 2 x 10....
Ab coaster 2 x 25 25lbs
2.Why do guys use extra weight for dips if they are doing them shallow?
I use weight assisted dips and go really deep. I am of the opinion that a good stretch is actually more important than high resistance. Full range movements are the way to go.
I like using the ab coaster. My concern is that once you get into the grove where you are using momentum rather than a more controlled movement, you lose some of the benefit of this exercise.
My sister permanently wrecked her shoulder doing weighed dips. She actually heard the tear when it happened.
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another warm Day today here... will go for a cycle later and visit a friend on my way round my route..have a Tea like we Brits do.. ;D
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I cruise the floor these days. 8)
If I am ever in California, I will give you a ring at your gym to stop by.
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Same place as last time.
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I use weight assisted dips and go really deep. I am of the opinion that a good stretch is actually more important than high resistance. Full range movements are the way to go.
I like using the ab coaster. My concern is that once you get into the grove where you are using momentum rather than a more controlled movement, you lose some of the benefit of this exercise.
My sister permanently wrecked her shoulder doing weighed dips. She actually heard the tear when it happened.
The ab coaster momentum and the pendulum situation comes into effect. I try to slow down the movement and use a controlled eccentric movement. Every thing with the ab coaster is the top of the movement. Half of the rep is just about no resistance. Still the first time I used it my abs were sore as hell and the ab coaster isn't easy with added weight.
I think my shoulders are wrecked from bench pressing. I actually think my controlled deep dips actually helped with getting rid of the binding inflexibility in my pec/delt tie in. I assume that guys and women who have really a tight lack of flexibility can really tear something doing deep dips if they are not gradual in the range of motion.
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Wrecked arms today, totally beefcake. 8)
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As an older person posting, I had a hard time finding this thread. Why is it in history instead of a training board?
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Wrecked arms ankles today, totally beefcake. 8)
FIXED FOR TRUTH
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As an older person posting, I had a hard time finding this thread. Why is it in history instead of a training board?
Donny threw a fit because he couldn't control the thread on the training board so his online buddy oldtimer1 started this thread here because they thought they could have a circle jerk thread that chaos couldn't get to. :)
Who's gimmick are you?
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I actually started it so the low rent childlessness would go away and it would be a fun thread to talk about training.
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I actually started it so the low rent childlessness would go away and it would be a fun thread to talk about training.
Meh. There's a 200+ page thread already for that on the training board. :)
BTW....I'm not sure how childlessness fits here....lol
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Donny threw a fit because he couldn't control the thread on the training board so his online buddy oldtimer1 started this thread here because they thought they could have a circle jerk thread that chaos couldn't get to. :)
Who's gimmick are you?
No one cares about you so i don´t understand why you are so upset you hang around this thread? as for a jerk circle look at the Y-Board :-\ apart from Grape,-aj- and a few others it´s just like a little Gang ::)
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back/traps /calves/abs
chins wide x2,narrow x2
tbar rows...2 plates/2.5/3/3.5
low cable rows 165/180/190
reverse grip pulldowns x3
cable standup stretch pulls to waist x3
shrugs 225/275/295/295
cable shrugs x3
calves 5 sets calf raises
abs
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No one cares about you so i don´t understand why you are so upset you hang around this thread? as for a jerk circle look at the Y-Board :-\ apart from Grape,-aj- and a few others it´s just like a little Gang ::)
Aww poor wittle Donny is still angwy. :'(
You seem to be the only one incapable of having an adult discussion around here, everyone else is getting on just fine.
Wrecked arms today, totally beefcake. 8)
Totally forgot about the backwards footbar pushdowns though.
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Was at the Dentist today, everything fine as always. Lucky i have good Fangs.. i then was going to go for a run but decided the swimming pool was more attractive as it´s warm. met a Guy i knew work wise from a few years back and he´s opened a small wing chun / Jeet kune do school. Invited me down for some training. Won´t train at the moment but will have a look. Top Guy always had a laugh at work.
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Was at the Dentist today, everything fine as always. Lucky i have good Fangs.. i then was going to go for a run but decided the swimming pool was more attractive as it´s warm. met a Guy i knew work wise from a few years back and he´s opened a small wing chun / Jeet kune do school. Invited me down for some training. Won´t train at the moment but will have a look. Top Guy always had a laugh at work.
Do you think all this martial arts training had any effect on your neck and your mental instability?
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Trained back and chest:
Chins 3 x max
Low seated cable rows 2 x 12
Inverted body weight rows 2 x max
Hammer strength pull downs 2 x 10
Bench press 2 x 6 ( Just hurts my shoulder joint too much. I think I'm finished for life with the barbell bench)
Hammer strength inclines 2 x 7
Hammer bench press 2 x 6 (No pain at all)
Machine flies 3 x10
Dumbbell flies 1 x 10
Push ups 1 x max
Dead lift 1x4 then 1 x 2 after warm up
ab coaster 2 x 25 with 30lbs
machine ab twist 2 x 10
ab wheel 1 x 17
Weighted hyper extensions 2 x 12
Gym Observations:
1. Husband and wife steroid team were watching me dead lift. She said something like, that's impressive using that weight at the end of the workout. He said," He's using straps it doesn't count." The old bars they have are so smooth with practically no knurling. Really hard to grip.
2. I see this black guy working out all the time. I notice him because he's like me in that he talks to no one. At least I rarely talk to anyone. Cut to the chase I ask him how many sets he has on the Hammer Strength pull down. He says, "You can have it. I will come back to it." I said no and said I will just work in alternating. I was shocked how polite he was. Usually I get a rude, "I'm using it."
3. Using the ab wheel in a side room. A milf in the usual panty hose yoga pants starts stretching right next to me. Ass practically right in my face. Nice.
4. Just shocked that there are just treadmill people. They never lift. Beginning to see the same people time and time again on the treadmills. It's beautiful and sunny the past three weeks where I live and people are running indoors on hamster wheels. Beautiful trails, parks and a boardwalk by the ocean and the treadmill is their choice?
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delts
front press 135/155/165
side laterals 25/30/30/30 sets 12
rear delt cable raise x3
cable rope fr raise x3
db upright rows x2
bis
curls straight bar..85/95/95 x10 reps 5 bottom to half point/5 full
inc db curls..30/35/35
rope curls x3 hammer
2 sets cable single grip curls
forearms
3 sets cable reverse wrist curl
3 sets cable wrist curls for top portion
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Trained legs. Felt some kind of sciatic pain running down my legs and had to stop squatting during my warm ups. Completed a half ass leg workout.
Gym Observations:
1. I just can't get over what a fantastic physique this one trainer has using light weights. He was using 70lbs for his top weight curling. Ended barbell curls using only the bar for slow motion curls. Just crazy. Saw him again doing pulley curls using three plates on the selectorized stack. Ended his arm workout with push ups and chin ups. Maybe I should take a clue and use moderate weights for awhile letting my body heal up. Once heard it said using heavy weights after 55 is like rolling the dice with the prize of injury with a wrong move.
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Really wanted to dl but I've had a sore left knee all week. Still pulled a decent 675. 8)
damnnnnnnnnn thats a pile of weight
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Do you think all this martial arts training had any effect on your neck and your mental instability?
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Trained legs. Felt some kind of sciatic pain running down my legs and had to stop squatting during my warm ups. Completed a half ass leg workout.
Gym Observations:
1. I just can't get over what a fantastic physique this one trainer has using light weights. He was using 70lbs for his top weight curling. Ended barbell curls using only the bar for slow motion curls. Just crazy. Saw him again doing pulley curls using three plates on the selectorized stack. Ended his arm workout with push ups and chin ups. Maybe I should take a clue and use moderate weights for awhile letting my body heal up. Once heard it said using heavy weights after 55 is like rolling the dice with the prize of injury with a wrong move.
yes Moderate weight is better in my opinion. Even before my injury i stopped using weighted dips just doing bodyweight. I just rest less between sets or superset. Nothing wrong with good old Push ups either after doing dips and say DB flyes. Feel my chest working better than with flat benches.
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Too many headlocks old man? Can barely count to ten, huh?
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As an older person posting, I had a hard time finding this thread. Why is it in history instead of a training board?
That's a long, sad story. It is good that you found it though. From one older person to another, I look forward to your posts.
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Donny sure is fucking up this thread. Respect oldtimer1 and keep it about training. Theres lots of other areas for your stupidity
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Too many headlocks old man? Can barely count to ten, huh?
poor Chaos :'(
Donny sure is fucking up this thread. Respect oldtimer1 and keep it about training. Theres lots of other areas for your stupidity
read the thread again fool
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Donny sure is fucking up this thread. Respect oldtimer1 and keep it about training. Theres lots of other areas for your stupidity
Donny likes to be the bully telling others what they can/can't do, and he can't do that on getbig so it's created quite the bitterness in his life. :(
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September 3 worked back, shoulders and obliques.
30 minutes cardio, mostly on the treadmill just the last 10 minutes on the elliptical. Knee was bothering me a little today....it comes and goes.
Wide grip cable pull downs, 4x12-8
Nautilus back rows, 4x12-8
Nautilus rowing torso, 4x12-10
Nautilus overhead presses, 4x12-8
Hammer rear delt, 4x12-10
Shugs, 4x12-8
Medium grip cable upright rows, 4x12-8
Nautilus rotary torso, 3x12
Workout including cardio took one hour and thirty minutes
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Donny likes to be the bully telling others what they can/can't do, and he can't do that on getbig so it's created quite the bitterness in his life. :(
why are you trying to wreck this thread with your gimmick? Go to your boards and give us peace, pathetic
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poor Chaos :'( read the thread again fool
what do you mean read the thread again? You have made NUMEROUS meaningless stupid comments that dont belong here. Whats wrong with you? Are you that starved for attention? Are we supposed to sympathize with you cause you pretended you went to war you fake veteran. All you are a veteran of is the bottle
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what do you mean read the thread again? You have made NUMEROUS meaningless stupid comments that dont belong here. Whats wrong with you? Are you that starved for attention? Are we supposed to sympathize with you cause you pretended you went to war you fake veteran. All you are a veteran of is the bottle
medication time...
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medication time...
no Donny not this time
I at least recognize my issues
you are in denial
fake war vet
pedophile
alcoholic
attention seeker
shall we go on?
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no Donny not this time
I at least recognize my issues
you are in denial
fake war vet
pedophile
alcoholic
attention seeker
shall we go on?
I feel for you
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I feel for you
makes no difference what you feel, Im fine at my end
youre the one who drinks too much, lusts for young girls, has a sub 70 iq
youre genuinely a stupid person in real life who creeps out anyone around him
hopefully the bottle kills you soon and saves a young girls life
hey at least you have your fake war stories to fall back on
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makes no difference what you feel, Im fine at my end
youre the one who drinks too much, lusts for young girls, has a sub 70 iq
youre genuinely a stupid person in real life who creeps out anyone around him
hopefully the bottle kills you soon and saves a young girls life
hey at least you have your fake war stories to fall back on
still you make me laugh
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Please don't send threats per pm Mr potatank..thank you
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Please don't send threats per pm Mr potatank..thank you
lol threats? I called it as I saw it and not a single threat was sent.
isnt there a fake war somewhere for you to reminisce about?
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lol threats? I called it as I saw it and not a single threat was sent.
isnt there a fake war somewhere for you to reminisce about?
I see you were attempting to attack big ro on another thread, I hope you sort yourself out one day.
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to mods on here
please remove my posts--sorry I fucked it up--its a good thread, doesnt need my off topic posts
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I'm sometimes embarrassed to be a member of this site. The running and fitness boards I'm on doesn't have these low rent members. I go to church on Sunday. I have a big beautiful family. I retired at 52 due to my hard work and live in a beautiful area in a 4500 sq ft house if you count the basement gym. My kids are doctors and top level nurses. I feel like I'm in a scum bag drug basement apartment sometimes on getbig. Bodybuilding fans on average are bizarre people. Who is so insecure that they would risk health taking drugs so others will view them as a man? It speaks volumes that cosmetic athletes feel superior to others when they are on drug cycles. Just completely fucked up.
I will keep this thread about training for older trainers but this bull shit should stop. I know it won't.
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I'm sometimes embarrassed to be a member of this site. The running and fitness boards I'm on doesn't have these low rent members. I go to church on Sunday. I have a big beautiful family. I retired at 52 due to my hard work and live in a beautiful area in a 4500 sq ft house if you count the basement gym. My kids are doctors and top level nurses. I feel like I'm in a scum bag drug basement apartment sometimes on getbig. Bodybuilding fans on average are bizarre people. Who is so insecure that they would risk health taking drugs so others will view them as a man? It speaks volumes that cosmetic athletes feel superior to others when they are on drug cycles. Just completely fucked up.
I will keep this thread about training for older trainers but this bull shit should stop. I know it won't.
Who are these low rent members you are referring to?
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Strict military presses today, numbers have dropped since I've done them seated. >:(
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I'm sometimes embarrassed to be a member of this site. The running and fitness boards I'm on doesn't have these low rent members. I go to church on Sunday. I have a big beautiful family. I retired at 52 due to my hard work and live in a beautiful area in a 4500 sq ft house if you count the basement gym. My kids are doctors and top level nurses. I feel like I'm in a scum bag drug basement apartment sometimes on getbig. Bodybuilding fans on average are bizarre people. Who is so insecure that they would risk health taking drugs so others will view them as a man? It speaks volumes that cosmetic athletes feel superior to others when they are on drug cycles. Just completely fucked up.
I will keep this thread about training for older trainers but this bull shit should stop. I know it won't.
Epic waste of time.
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Epic waste of time.
not really...
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not really...
Oh, trust me, it is. People have just been blinded, and have catered to religious and clerical bullying for hundreds of years. As a species, we really don't know any other way. Its blind obedience since the day we are born.
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Oh, trust me, it is. People have just been blinded, and have catered to religious and clerical bullying for hundreds of years. As a species, we really don't know any other way. Its blind obedience since the day we are born.
when I go and during winter moreso ,my daughter goes to ccd class sundays I go to church with her.its and hour to sit and get some clarity and listen.
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Oh, trust me, it is. People have just been blinded, and have catered to religious and clerical bullying for hundreds of years. As a species, we really don't know any other way. Its blind obedience since the day we are born.
Agreed X2....blind allegiance and obedience to a book written by frustrated, angry,horny old men....amazing......and not just the bible but the Koran as well
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Oh, trust me, it is. People have just been blinded, and have catered to religious and clerical bullying for hundreds of years. As a species, we really don't know any other way. Its blind obedience since the day we are born.
For you and many others, church seems like a waste of time. For people who go to church, it is likely not a waste of time at all. My opinion about religious beliefs and church involvement is simply to live and let live, as it were. I believe I am a spiritual person. I am not a church person.
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I'm sometimes embarrassed to be a member of this site. The running and fitness boards I'm on doesn't have these low rent members. I go to church on Sunday. I have a big beautiful family. I retired at 52 due to my hard work and live in a beautiful area in a 4500 sq ft house if you count the basement gym. My kids are doctors and top level nurses. I feel like I'm in a scum bag drug basement apartment sometimes on getbig. Bodybuilding fans on average are bizarre people. Who is so insecure that they would risk health taking drugs so others will view them as a man? It speaks volumes that cosmetic athletes feel superior to others when they are on drug cycles. Just completely fucked up.
I will keep this thread about training for older trainers but this bull shit should stop. I know it won't.
yes let us keep it training related...
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Walking the dogs in the mountains today, they have to stop and smell everything.
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back to leg training after 2 week leg sabbatical ,vacation,rest...not full on weight but close..
extensins sets 12..190/205/215/220/235
leg press 4/5/6 plates side
v squat 3/4/4.5/4.5 plates side
hams,,,theses were done light ,i go heavy on hams usually,still getting better from my issue,still tender felt it when doing hams 'pressure'
standing leg curl machine 60/80/80/
stiff legged 135/185/185
calves seated calf raise 5 sets
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Going for a cycle to a local running Track at a school and will do a Cone sprint circuit. I will set the first marker at 10metres the second at 15metres and a third at 20metres on the track.
First exercise then sprint round the 10metre mark and back, next exercise 15 metre mark..etc. Exercises will be alternating upper/lower body exercises.
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Walking the dogs in the mountains today, they have to stop and smell everything.
do they smell poop?
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do they smell poop?
Yes
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Rich get back on here Buddy... :)
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Rest Day today...was quite a hard session yesterday. All i will do today is squeeze my Rubber ball work my fingers and hand muscles. Amazing how complex your hand is.
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chest Monday...
fdb press warmed 55...65/80/80
inc db...60/65/70
hammer strength low to mid press...took long break from these...2 plates/2.5/3 plates
cable crossovers x3
dips superset with decline pushups 15-12
tris
lying tricep extensions and close grip press done together 2 reps then 2 reps did 6-8 each .really tires u out tri wise/pump,premade curl bar 60/70/70
rope extensions x3
reverse pad 'on assisted dip /pull up station 'tricep pressdowns x3
cables x2 single arm extensions standing
abs
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back to leg training after 2 week leg sabbatical ,vacation,rest...not full on weight but close..
extensins sets 12..190/205/215/220/235
leg press 4/5/6 plates side
v squat 3/4/4.5/4.5 plates side
hams,,,theses were done light ,i go heavy on hams usually,still getting better from my issue,still tender felt it when doing hams 'pressure'
standing leg curl machine 60/80/80/
stiff legged 135/185/185
calves seated calf raise 5 sets
how were your Quadzilla quads after this session Steve?
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how were your Quadzilla quads after this session Steve?
PRETTY GOOD,NOT USUAL WORKOUT NO LUNGES AND LITTLE LESS WEIGHT...
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PRETTY GOOD,NOT USUAL WORKOUT NO LUNGES AND LITTLE LESS WEIGHT...
My legs feel good after doing a lot of sprinting.Burpees, free hand squats/lunges. was doing really more full body exercises. Keeps me in shape. next workout you´ll be doing your stair lunges
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Forgot to post that I worked legs on Sunday. I pretty much did my usual routine, which I've posted before. The one thing different was on a plate loaded machine that simulates lunges to some degree, but I don't know what it is called. It works one's butt, hams an quads.
Today I will work chest and arms.
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Trained delt and arms today:
Dumbbell press 3 x 10
Dumbbell laterals 3 x 10
Rear delt laterals 3 x 10
Dumbbell shrugs 3 x 10
Hammer strength press 3 x 10
ex bar curls 3 x 10
machine preacher curls 3 x 10
Nautilus isolateral curls 3 x 10
dips 3 x 10
behind neck tricep pulley extensions 3 x 10
traditional pushdowns 3 x 10
ab coaster 2 x 20 40lbs
ab wheel 1 x max
twisting ab machine 2 x 8 ( used more weight than usual)
Trained forearms at home
Wrist curls 2 x 25
Wrist extensions 2 x 15
Ivanko gripper 2 x 20
I ran two miles on a trail by my house after lifting and it was over 90 degrees. Sweat like hell and my injured foot is only slightly swollen. I just can't shake this injury. Ran slow 9:05 miles. Hope to dip under the 9 minute mark next time.
Gym Observations:
1. Tired of these three idiots who train together grabbing 6 pairs of dumbbells off the racks. So the 25lbs to the 50lbs dumbbells were gone and dumped by a bench they were using. Zero consideration.
2. Again, does anyone have a job? It's 9AM and the gym is packed with people.
3. I noticed about 5 categories of trainers. 1. Steroid head bodybuilders. 2. Guys who train incredibly hard but are into fitness. (I guess I fit in there) 3. Those who just don't have a clue what they are doing. Horrific form and just making up stuff. Just wonder if they read the new exercise a celebrity trainer wrote about in Men's Health? 4. People who just like to hang out and socialize. They don't do any sets with any work ethic. They sit on machines doing a set every 3 or 4 minutes talking to someone in between. 5. Cardio lunatics. Don't get me wrong I'm all for cardio but you have to strength train too. I see the same people on the cardio machines every day but I seldom see any of them on the gym floor. I just don't get why a person would join a gym for only cardio? Buy a pair of quality running shoes. Buy a mountain, hybrid or road bike. Join the Y for the swimming pool or jump in the ocean by me. It's only a matter of time before they make a machine that simulates sitting and rising from a chair.
4. When I was in bodybuilding gyms in the early 80's and late 70's there were zero women in the gym. On a rare occasion a guy would bring in his girl to train but it was a rarity. In the gym I train in presently it's about 50/50. What I find most interesting is that many of them are really hard trainers that know what they are doing. In the past guys acted like free trainers to women hoping to get in good with them. The women I am talking about need no advice.
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Wouldn't you know it? I go to where the incline and decline bench press, plate loaded machines are and the counterpart incline/decline benches for barbells and everything is taken. Overall, the gym was much more crowded than usual. It's probably because folks were catching up from taking the holiday weekend off. Well, as I have mentioned in the past, I am not a patient person. No way was I going to wait for stuff to free up. So today with little exception, my workout was done using Nautilus equipment.
I skipped cardio....just didn't feel like doing it today. My excuse is that time was short.
Nautilus incline bench press, 5x15-8
Nautilus pec machine/flys, 5x15-12
Nautilus pullovers, 5x15
Nautilus dips, 4x15-10
Tricep machine (not Nautilus), 4x12-8
Nautilus seated curls, 5x12-10
Seated dumbbell curls, 4x12
Nautilus forearm machine, 5x15
Nautilus crunches, 4x15
Surprisingly, I got a pretty good pump. My pecs looked very full for me. The triceps were on fire. All in all, I had a good workout. Glad I didn't walkout of the gym when I couldn't do what I'd planned to do.
Gym observations:
There are all types of folks who workout at Nautilus Plus OC. There are some pretty chunky people and there are some very lean people. Lots of gals and guys sport a lot of ink. Some folks, like me, have none or at least none that show. If you smile at people, more often then not they smile back at you. One fellow who appears to be about 40 years old has a great upper body. Couple that with an impossibly tiny waist and he looks pretty amazing. I'm guessing he doesn't have much going on in the way of wheels. All in all, he's what women go for, but his body isn't balanced.
A cute little black boy came running out of the locker room with his gym bag. He was wearing swim shorts and no shirt. He set his bag down in the middle of the floor and ran back to the locker room (probably forgot something). Within seconds, he was back. What energy little kids have! What appeared to be his mom, was a full figured white lady. She didn't seem to have much energy. She probably exhausted it, moving all those extra pounds around all day.
There were more physical therapists with their clients out on the floor than usual. They were also likely making up for the holiday yesterday. It is fun to try to figure out what each person is in physical therapy for. Sometimes, it is obvious, but sometimes it isn't. One fellow, who looked reasonably fit, was doing a variety of free weight exercises with the therapist standing around and taking notes. It seemed more like the therapist was a trainer, but I know he isn't.
Steve manages North Lake physical therapy at this location. He often asks me about Margie. I am dreading this. It is difficult and awkward, telling people she passed.
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I did box squats and stiff legged deadlifts.
That's it.
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I did box squats and stiff legged deadlifts.
That's it.
Sometimes keeping it simple is the way to go.
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Sometimes keeping it simple is the way to go.
I do tons of sets, few exercises most of the time.
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I do tons of sets, few exercises most of the time.
I am too AD HD for that to work for me. It is all I can do to manage cardiovascular for thirty minutes.
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I am too AD HD for that to work for me. It is all I can do to manage cardiovascular for thirty minutes.
I actually enjoy it and my gym is empty enough for me to do it for any body part without anyone waiting.
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I actually enjoy it and my gym is empty enough for me to do it for any body part without anyone waiting.
I just thought of this, why do you post here, you arent 45?
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I just thought of this, why do you post here, you arent 45?
Really? Seems like whoever you are, you are nitpicking. This thread evolved, for reasons we don't need to go into here, from the "Mature bodybuilding" thread. Most all of the posters have followed this thread across the board. 45 is arbitrary.
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This thread to me is for the Older Trainer hitting his Golden years in the sport where Friendship and Integrity are more important than Trophies.
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This thread to me is for the Older Trainer hitting his Golden years in the sport where Friendship and Integrity are more important than Trophies.
;D...our bodies are trophies...well at least outside..
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;D...our bodies are trophies...well at least outside..
Men of the World Steve...
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Do you guys ever think competitive bodybuilding is all cosmetic? One of my friends has huge ripped thighs and decent calves. I have non existent calves and just okay thighs from a visual. My point is that when I run with him I can easily out sprint him and just forget about him keeping up with distance running. So my question is, his legs look great but what can they do except push a lot lot of weight in the leg press? Does he have a lot of power that he can demonstrate with a great vertical leap? I doubt it. Just how few of the top ten Olympias could get be a real athlete say on a Division I football team? None? I know the current O was a Division I basketball player and that is impressive.
Sometimes I feel from a fitness and function stand point you have to train for power, endurance and strength. Let how it looks be the result of that and not the other way around unless you are a bodybuilder. I know individual sports require specificity of training.
I wish they would bring back athletic points back to bodybuilding like they did in the old AAU Mr. America contest. Have them clean and jerk for points to show their power, speed, strength and athleticism like they did in the past.
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Do you guys ever think competitive bodybuilding is all cosmetic? One of my friends has huge ripped thighs and decent calves. I have non existent calves and just okay thighs from a visual. My point is that when I run with him I can easily out sprint him and just forget about him keeping up with distance running. So my question is, his legs look great but what can they do except push a lot lot of weight in the leg press? Does he have a lot of power that he can demonstrate with a great vertical leap? I doubt it. Just how few of the top ten Olympias could get be a real athlete say on a Division I football team? None? I know the current O was a Division I basketball player and that is impressive.
Sometimes I feel from a fitness and function stand point you have to train for power, endurance and strength. Let how it looks be the result of that and not the other way around unless you are a bodybuilder. I know individual sports require specificity of training.
I wish they would bring back athletic points back to bodybuilding like they did in the old AAU Mr. America contest. Have them clean and jerk for points to show their power, speed, strength and athleticism like they did in the past.
WELL I CALL IT FUNCTIONING MUSCLE,MEANING NOT MUSCLEBOUND TOO POINT WHERE U LOOK LIKE YOU CAN'T RUN,DIVE,OR EVEN WALK WITHOUT HUFFING OR LOOK LIKE A BLOATED TOAD..MYSELF FOR AN EXAMPLE ,MY LEGS ARE PRETTY BIG AND RIPPED ENOUGH,I RUN WITH MY KIDS /WALK NOT WADDLE,PEOPLE ARE SUPRISED FROM PANT TO SHOWING THEM HOW DIFFERENT PERCEPTION IS BETWWEN CLOTHED TO NOT,'MOST PEOPLE SAY I WOULD NEVER GUESS YOUR LEGS LOOKED THAT WAY'SAME WITH MY TOP I'M IN GREAT SHAPE ALL YEAR GIVE OR TAKE FEW LBS AND DO NOT CONSIDER MYSELF EVEN CLOSE TO MUSCLEBOUND ,JUST A WELL BUILT GUY WHO CAN POSE AND RESEMBLE 'A CLASSIC PHYSIQUE TYPE'I WOULD SAY..I'M STRONG THO BACK/LEGS/ESP...
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Do you guys ever think competitive bodybuilding is all cosmetic? One of my friends has huge ripped thighs and decent calves. I have non existent calves and just okay thighs from a visual. My point is that when I run with him I can easily out sprint him and just forget about him keeping up with distance running. So my question is, his legs look great but what can they do except push a lot lot of weight in the leg press? Does he have a lot of power that he can demonstrate with a great vertical leap? I doubt it. Just how few of the top ten Olympias could get be a real athlete say on a Division I football team? None? I know the current O was a Division I basketball player and that is impressive.
Sometimes I feel from a fitness and function stand point you have to train for power, endurance and strength. Let how it looks be the result of that and not the other way around unless you are a bodybuilder. I know individual sports require specificity of training.
I wish they would bring back athletic points back to bodybuilding like they did in the old AAU Mr. America contest. Have them clean and jerk for points to show their power, speed, strength and athleticism like they did in the past.
Post of the Day.. :)
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WELL I CALL IT FUNCTIONING MUSCLE,MEANING NOT MUSCLEBOUND TOO POINT WHERE U LOOK LIKE YOU CAN'T RUN,DIVE,OR EVEN WALK WITHOUT HUFFING OR LOOK LIKE A BLOATED TOAD..MYSELF FOR AN EXAMPLE ,MY LEGS ARE PRETTY BIG AND RIPPED ENOUGH,I RUN WITH MY KIDS /WALK NOT WADDLE,PEOPLE ARE SUPRISED FROM PANT TO SHOWING THEM HOW DIFFERENT PERCEPTION IS BETWWEN CLOTHED TO NOT,'MOST PEOPLE SAY I WOULD NEVER GUESS YOUR LEGS LOOKED THAT WAY'SAME WITH MY TOP I'M IN GREAT SHAPE ALL YEAR GIVE OR TAKE FEW LBS AND DO NOT CONSIDER MYSELF EVEN CLOSE TO MUSCLEBOUND ,JUST A WELL BUILT GUY WHO CAN POSE AND RESEMBLE 'A CLASSIC PHYSIQUE TYPE'I WOULD SAY..I'M STRONG THO BACK/LEGS/ESP...
you are a fit strong man...i think Rich is referring to the mass monsters. ;D
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you are a fit strong man...i think Rich is referring to the mass monsters. ;D
I KNOW,,ITS JUST MY PERSPECTIVE AND WAY I BUILD MY PHYSIQUE TODAY,20/30'S I ALWAYS WANTED TO BE BULKED UP OR TRYING TOO...
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I KNOW,,ITS JUST MY PERSPECTIVE AND WAY I BUILD MY PHYSIQUE TODAY,20/30'S I ALWAYS WANTED TO BE BULKED UP OR TRYING TOO...
I myself have always had a "conflict" between Martial arts and Bodybuilding. I think i found the Golden Middle.
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I myself have always had a "conflict" between Martial arts and Bodybuilding. I think i found the Golden Middle.
I ALWAYS HAD BBING ON MY THOUGHTS AS THE MAIN DRIVE/FOCUS/LOOKED AHEAD FOR HEALTH FOR LONG HAUL,,ITS WORKING..
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I ALWAYS HAD BBING ON MY THOUGHTS AS THE MAIN DRIVE/FOCUS/LOOKED AHEAD FOR HEALTH FOR LONG HAUL,,ITS WORKING..
I like both worlds and i remember early on weight training in Judo was accepted. The Technique is important but also certain muscles need to be trained. This is also now widely accepted in most systems and in Boxing very evident. i think the spectrum that weight training has to offer shows now how many older trainers use a Gym.
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Top marathon runners sometimes look like they're anorexic.
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Top marathon runners sometimes look like they're anorexic.
Even they use weight training to avoid shin splints and other Injuries. Weight training is universal in it´s diversity to help and or prevent injuries. Weight training makes an Athlete stronger.
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Really? Seems like whoever you are, you are nitpicking. This thread evolved, for reasons we don't need to go into here, from the "Mature bodybuilding" thread. Most all of the posters have followed this thread across the board. 45 is arbitrary.
never realized I asked you
maybe you need to make more comments like "cute black boys in swim trunks" and "fellows around 40 with amazing upper bodies"
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Even they use weight training to avoid shin splints and other Injuries. Weight training is universal in it´s diversity to help and or prevent injuries. Weight training makes an Athlete stronger.
Yes, I agree. It's interesting how people continue to look for a connection between common running and building big legs, though, when everything shows otherwise.
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Yes, I agree. It's interesting how people continue to look for a connection between common running and building big legs, though, when everything shows otherwise.
The point is weight training is recognized in many sports and a help in sport performance and agility. Also the Rehab of many injuries. I find hard leg training great for my running.. i pump blood more efficiently through my natural hearts in my legs. The lower body pumps blood at amazing rates back into your upper body..Bob Gadja saw this in his training.
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The point is weight training is recognized in many sports and a help in sport performance and agility. Also the Rehab of many injuries. I find hard leg training great for my running.. i pump blood more efficiently through my natural hearts in my legs. The lower body pumps blood at amazing rates back into your upper body..Bob Gadja saw this in his training.
what are natural hearts in your legs?
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what are natural hearts in your legs?
Circulation in legs is known as the "second heart"
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Circulation in legs is known as the "second heart"
thats interesting, I never knew that. Totally makes sense
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Do you guys ever think competitive bodybuilding is all cosmetic? One of my friends has huge ripped thighs and decent calves. I have non existent calves and just okay thighs from a visual. My point is that when I run with him I can easily out sprint him and just forget about him keeping up with distance running. So my question is, his legs look great but what can they do except push a lot lot of weight in the leg press? Does he have a lot of power that he can demonstrate with a great vertical leap? I doubt it. Just how few of the top ten Olympias could get be a real athlete say on a Division I football team? None? I know the current O was a Division I basketball player and that is impressive.
Sometimes I feel from a fitness and function stand point you have to train for power, endurance and strength. Let how it looks be the result of that and not the other way around unless you are a bodybuilder. I know individual sports require specificity of training.
I wish they would bring back athletic points back to bodybuilding like they did in the old AAU Mr. America contest. Have them clean and jerk for points to show their power, speed, strength and athleticism like they did in the past.
I was lousy at most sports when I was young. I was a good swimmer and I could run, that's about all. Sports which required a ball just didn't work for me. Later, I found out it was because of an astigmatism.
I started bodybuilding to gain weight, add muscle and look better. These reasons are definitely "cosmetic" as you put it. -Thing is, bodybuilding also helped me build more self-esteem. I attribute my good health and fitness to a lifetime commitment to bodybuilding. It is not necessary for me prove myself to anyone by using feats of strength and athleticism. Looking and feeling good is reward enough.
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I was lousy at most sports when I was young. I was a good swimmer and I could run, that's about all. Sports which required a ball just didn't work for me. Later, I found out it was because of an astigmatism.
I started bodybuilding to gain weight, add muscle and look better. These reasons are definitely "cosmetic" as you put it. -Thing is, bodybuilding also helped me build more self-esteem. I attribute my good health and fitness to a lifetime commitment to bodybuilding. It is not necessary for me prove myself to anyone by using feats of strength and athleticism. Looking and feeling good is reward enough.
sounds great ^^^^^
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never realized I asked you
maybe you need to make more comments like "cute black boys in swim trunks" and "fellows around 40 with amazing upper bodies"
FYI posts in public threads are open to public replies. Send a PM when you want to keep it personal.
Your innuendos speak volumes about who you are and how you think. ::)
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Circulation in legs is known as the "second heart"
Built a great Body for the time and won Mr America/Universe with his "Circuit training" alternating upper lower body exercises..
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Built a great Body for the time and won Mr America/Universe with his "Circuit training" alternating upper lower body exercises..
we are jaded with CURRENT CRAP BBERS.THIS IS PERFECT SIZE/CONDITION TO HAVE..
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we are jaded with CURRENT CRAP BBERS.THIS IS PERFECT SIZE/CONDITION TO HAVE..
Maybe he was a bit radical at the time but a very intresting Bodybuilder. Some of these old school Guys worked out at a fast pace...When people think of "Circuit training" they think of light weights and only fitness type training. i think this system which Bob Gadja used can also be used for a competitive Trainer in the stages of preparation. It really is a hard workout. Great pump !..although Gadja wanted to avoid this with his system still worked for me.
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http://www.bodybuilding.com/fun/bob_gajda_interview.htm
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Maybe he was a bit radical at the time but a very intresting Bodybuilder. Some of these old school Guys worked out at a fast pace...When people think of "Circuit training" they think of light weights and only fitness type training. i think this system which Bob Gadja used can also be used for a competitive Trainer in the stages of preparation. It really is a hard workout. Great pump !..although Gadja wanted to avoid this with his system still worked for me.
I remember I saved the old Ironman magazines that were about Bob Gadja and his PHA training system. If memory serves me correct he picked about 5 exercises for a circuit. When he went through it a couple of times then he went to 5 different exercises for a circuit. After that he had another 5 exercises. The exercises never were for the same body part but completely different body parts. Maybe over the weekend I will dig out some old Ironman mags and refresh myself. It will be a chore because I have a lot.
Today I feel like I'm defeated. Today is a scheduled work out but I am shot. I'm sitting here dressed for the gym but I'm not going. Yesterday I did my first hard cardio in about 8 weeks. I then went to work and afterwards had to drive to a wake about 90 miles from me in Brooklyn. Went to sleep feeling like I was coming down with something. Woke up with a sore throat and feeling beat up. Feel incredibly guilty about not doing my scheduled back and chest. Tomorrow is another day.
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back/traps/calves/abs
close handle pulldowns x4 150/165/180/185
tbar row standing version 'underhand grip'2/2.5/3 plates
switched it up used iso lateral single arm seated row 2 plates and 2 sets 2.5 plates
seated cable rope upper pulls to face x3
standing pulldowns to waist underhand grip x3
non weighted lol 20 rep hypers x3
traps
seated chest press maching for shrugs,,2/3/4/4.5 plates
calves x3 10 reps drops 200/180/160/140
abs
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I remember I saved the old Ironman magazines that were about Bob Gadja and his PHA training system. If memory serves me correct he picked about 5 exercises for a circuit. When he went through it a couple of times then he went to 5 different exercises for a circuit. After that he had another 5 exercises. The exercises never were for the same body part but completely different body parts. Maybe over the weekend I will dig out some old Ironman mags and refresh myself. It will be a chore because I have a lot.
Today I feel like I'm defeated. Today is a scheduled work out but I am shot. I'm sitting here dressed for the gym but I'm not going. Yesterday I did my first hard cardio in about 8 weeks. I then went to work and afterwards had to drive to a wake about 90 miles from me in Brooklyn. Went to sleep feeling like I was coming down with something. Woke up with a sore throat and feeling beat up. Feel incredibly guilty about not doing my scheduled back and chest. Tomorrow is another day.
Just rest Rich... as you wrote tomorrow is another Day. I feel better after a rest and train better. We are not Machines.. try and find the article ;)
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
Maybe a Home Gym is what you need...even doing a few bodyweight exercise like chins...etc.
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Forgot to mention Bob Gajda also competed at a high level in Olympic lifting in the bodybuilding off season. If I'm not mistaken he is also a PHD in Exercise Physiology. He was one of the pioneers of being a trainer.
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Forgot to mention Bob Gajda also competed at a high level in Olympic lifting in the bodybuilding off season. If I'm not mistaken he is also a PHD in Exercise Physiology. He was one of the pioneers of being a trainer.
Yes i read this Rich. would love to read the old articles you have, maybe scan them.
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
SPEAKING FOR MYSELF ,I WORK 10 HR DAYS /EAT LUNCH AT MY DESK >:(..HAVE 3 KIDS 9/5/2 ..WIFE WORKS AS NIGHT NURSE,SOMETIME WE DO NOT SEE EACH OTHER FOR 2 DAYS ,,I TRAIN 4/5 DAYS PER WEEK FOR MOST PART...
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SPEAKING FOR MYSELF ,I WORK 10 HR DAYS /EAT LUNCH AT MY DESK >:(..HAVE 3 KIDS 9/5/2 ..WIFE WORKS AS NIGHT NURSE,SOMETIME WE DO NOT SEE EACH OTHER FOR 2 DAYS ,,I TRAIN 4/5 DAYS PER WEEK FOR MOST PART...
No lunch break steve ?
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
Get some powerblocks or ironmaster dumbbells and one of their benches. Train at home. It saves so much time. Do two or three workouts a week with one of the workouts on your day off. If you only get two whole body work outs a week you are moving forward at a good rate. So assuming you are off weekends train one day on Saturday and find one other day during the week to get that second workout in.
Your workouts might look something like this. Just a suggestion. It's brutal training the whole body in one session but so effective.
Workout One:
1. Dumbbell squats 2 x 12 ( hold dumbbells with straps, keep your upper body upright and don't bend over; really sink the squat)
2. Semi stiff leg deadlifts 2 x 8 ( for lower back and hamstrings)
3. chins 2 x max
4. Dumbbell row with one leg on the bench 2 x 10
5. Flat bench 2 x 8
6. Push ups 2 x max
7. Dumbbell delt press 2 x 8
8. Dumbbell lateral raises 2 x 10
9. Two arm lying dumbbell tricep extension 2 x 8
10. Alternate dumbbell curls
11. ab exercises
Workout B or second workout:
1. Dumbbell power clean 2 x 6 (do it one hand or with two dumbbells)
2. Dumbbell lunge 2 x 12 (12 reps each leg)
3. chins 2 x max
4. two arm dumbbell row 2 x 10
5. Inline dumbbell press 2 x 8
6. Flat dumbbell fly 2 x 10
7. dumbbell press 2 x 8
8. dumbbell upright row 2 x 8
9. dips 2 x 8 (if you buy the attachment for the bench. If not there is a cheap solution)
10. Dumbbell concentration curls 2 x 10
11. ab exercises
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we are jaded with CURRENT CRAP BBERS.THIS IS PERFECT SIZE/CONDITION TO HAVE..
X2.. something you never have to crash far from, even at an older age.
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
I only sleep a few hours at night if I'm lucky. Been this way for years.
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No lunch break steve ?
NO EAT IT AT MY DESK...I HAD PREVIOUS JOBS 45/1HR BREAKROOM OR OUT,,NOT HERE ,,BIGGEST PEEVE I HAVE AT THIS PLACE..
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I only sleep a few hours at night if I'm lucky. Been this way for years.
what time do you actually go to bed and then wake up?...you get up on your own or use an alarm clock?
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I remember I saved the old Ironman magazines that were about Bob Gadja and his PHA training system. If memory serves me correct he picked about 5 exercises for a circuit. When he went through it a couple of times then he went to 5 different exercises for a circuit. After that he had another 5 exercises. The exercises never were for the same body part but completely different body parts. Maybe over the weekend I will dig out some old Ironman mags and refresh myself. It will be a chore because I have a lot.
Today I feel like I'm defeated. Today is a scheduled work out but I am shot. I'm sitting here dressed for the gym but I'm not going. Yesterday I did my first hard cardio in about 8 weeks. I then went to work and afterwards had to drive to a wake about 90 miles from me in Brooklyn. Went to sleep feeling like I was coming down with something. Woke up with a sore throat and feeling beat up. Feel incredibly guilty about not doing my scheduled back and chest. Tomorrow is another day.
Sorry to read that you aren't feeling well. Take care of yourself. Get some rest. You might be lucky and nip whatever is ailing you in the bud.
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I don't know howm some of you guys do it...I've been to the gym ONCE in the past three weeks...been doing some long hours at work and teaching at night.....its killing me...can't get up in the morning at all to go to the gym...before three weeks ago I was going four days a week.....guess I'm just in a rut..gonna try and force myself out of it this weekend
I've gone through periods when I don't make it to the gym too. It's a rare person that doesn't have downtime every so often. The hardest part is taking that first step through the gym door. Even if you go and do very little, it is better than not going to the gym at all. You might surprise yourself by feeling really inspired once you are at the gym. Caution, don't overdo it. That can be counter productive.
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Sorry to read that you aren't feeling well. Take care of yourself. Get some rest. You might be lucky and nip whatever is ailing you in the bud.
X2...hope the hand sanitizer works better next time.
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Lol, jk oldtimer... I hope you get over it quick.
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what time do you actually go to bed and then wake up?...you get up on your own or use an alarm clock?
I lay down around 11pm, wake up a few times 30 minutes to an hour each time and I get up at 5am. Sometimes I only get an hour of sleep. Meh, whatever, been this way since my teens. Tried tons of stuff that's supposed to help sleep, either it doesn't work or I end up feeling hungover the next day.
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NO EAT IT AT MY DESK...I HAD PREVIOUS JOBS 45/1HR BREAKROOM OR OUT,,NOT HERE ,,BIGGEST PEEVE I HAVE AT THIS PLACE..
New Jersey's Department of Labor laws suck with regards to breaks and lunch periods. Basically, if you are over 18 years old, your employer is not required to provide breaks and lunch periods.
These are the laws regarding breaks in Oregon according to BOLI (Bureau of Labor and Industry).
REST AND MEAL PERIODS FOR ADULT EMPLOYEES
Unless exempt, Oregon law requires employers to provide meal and rest periods to employees. Although the federal Fair Labor Standards Act (FLSA) also covers most Oregon employees and does not require meal or rest periods, employers must comply with the law that is most beneficial to the employee—in this case, the Oregon law.
The typical adult employee whose work period is eight hours long is entitled to receive at least a 30-minute unpaid meal period and two paid ten-minute rest breaks. Different provisions apply to minor employees under the age of 18. (Contact BOLI for more information.)
Oregon law provides BOLI with the authority to assess civil penalties against employers of up to $1,000 for each violation of the meal and rest period provisions of the law.
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I only sleep a few hours at night if I'm lucky. Been this way for years.
How do you manage? I need at least 8 hours of sleep to feel rested and alert.
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I lay down around 11pm, wake up a few times 30 minutes to an hour each time and I get up at 5am. Sometimes I only get an hour of sleep. Meh, whatever, been this way since my teens. Tried tons of stuff that's supposed to help sleep, either it doesn't work or I end up feeling hungover the next day.
Is your bedroom conducive to sleep? Televisions , computers, iPads and video games are problematic not only because of the light they cause, but because of their content, which can rile up the brain just as you’re trying to calm it down. Many other things can interrupt sleep, such as pets, noise, bright lights, stress and clocks. There is nothing worse than waking up repeatedly and looking at a clock as the minutes and hours tick by.
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waking up repeatedly and looking at a clock as the minutes and hours tick by.
Every night.
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I lay down around 11pm, wake up a few times 30 minutes to an hour each time and I get up at 5am. Sometimes I only get an hour of sleep. Meh, whatever, been this way since my teens. Tried tons of stuff that's supposed to help sleep, either it doesn't work or I end up feeling hungover the next day.
Wow.......I don't know how you do it..when that happens to me I'm a wreck for a week...but it works for you obviously
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Every night.
Throw the fucking clock out of your bedroom.
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I have been sleeping a lot lately. It is my escape from reality and a way to process the emotions I am presently feeling. If I couldn't spend that time in dream world, I'd probably go nuts. My wife is the main focus of my dreams these days. I think we are working through some of the shit we never resolved. The same is true for our daughter. Sleep makes these hard times better.
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I've had shitty sleep patterns since I've been 19. No matter what time I have to be up in the morning, I don't go to bed until 2-3am. I also get up multiple times per night. Its 4:56am now and I'm up for no reason. Didn't go to bed until 2:00am. Meh.
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X2...hope the hand sanitizer works better next time.
I haven't had a cold in 5 years I think. Working out in a crowded gym and my new job where I'm around 100's of people a day has given me major exposure. Many people are sick at work. I got it mild compared to many.
Going to end my gym membership and get back to home training. It was fun while it lasted.
Worked back and chest:
Power cleans 2 x 6
Lat pulldowns using straps 2 x 8 ( found these straps in Iron Man magazine. They work great. Has little D rings to attach.)
Dumbbell row off bench 2 x 10 (Used moderate 80lbs but went slow all the way up and down to dead hang)
Seated lat rows using V handle 2 x 12
Hammer strength pull down 2 x 10
Pull ups 1 x max
Dumbbell flat bench 2 x 7
Hammer strength incline 2 x 8
Hammer bench 2 x 6
Dumbbell flies 2 x 10
Machine flies 3 x 10
Machine bench 1 x 6 (don't know the brand but the whole stack felt light)
Semi stiff leg deadlifts 2 x 6 (Used 25lbs plates to get a greater range. Only went up to 195lbs but strict form)
ab coaster 2x 21 (40lbs)
ab wheel 1 x max
ab twisting machine 2 x 10
Gym Observations:
1. Told a Port Authority cop I knew there that I was sorry about his losses. We talked about that day and the months ahead of the things that only someone our positions could relate too. Still haunts me of the father who gave me a picture of his daughter who worked in the tower. He asked me to look for her. I knew from seeing the wreckage if she was in it she was gone. Still think of the pain on his face as he asked me for help and I knew there was nothing I could do.
2.
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I've had shitty sleep patterns since I've been 19. No matter what time I have to be up in the morning, I don't go to bed until 2-3am. I also get up multiple times per night. Its 4:56am now and I'm up for no reason. Didn't go to bed until 2:00am. Meh.
I usually go to bed about 1am....(after watching Rachel Maddow :D)
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was out cycling around and saw this up on a notice... The Cash Bags...a cover Band for Johnny Cash playing in November. I think i´ll maybe go and watch it.. "the Ring of Fire".. ;)
http://www.be-subjective.de/vorberichte/the-cashbags-a-tribute-to-johnny-cash-in-der-cd-kaserne-19-11-2015-celle/
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delts
fr press...135/155/165--165-135 drop
side laterals cable x4
rear delt raises seated x3
db upright rows 35/40/45
cable underhanded bar fr raises x3
bi's
premade curl bar curls 60/80/80 15/12/12 reps
seated curl machine x3
concentration curls x3 30/35/40
cable curls single arm done together x3
forearms
weighted rope rollups
behind back wrist curls x3
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Thursday was back and delts day.
25 minutes of cardio on treadmill.
Hammer Strength pull downs, 4x15-8
Nautilus compound rowing, 4x12-8
Nautilus upper back, 4x12-8
ISO Lateral overhead press, 4x12-8
Standing side lateral raises, 4x15-10
Reverse peckdeck/delt machine, 4x12-10
Shugs using the ISO lateral bench press, 4x12-8
Cable pullups, 4x12-8
Nautilus low back, 4x12-8
Gym observations: Andre and his girlfriend were on side by side elliptical machines, holding hands while they worked out....young love! Cheryl was sitting on the floor behind the counter arranging the display case and a male coworker was standing with his back to the counter. From a distance, it appeared as if they were his crotch to her face. It looked weird, but then I have a dirty mind sometimes.
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I haven't had a cold in 5 years I think. Working out in a crowded gym and my new job where I'm around 100's of people a day has given me major exposure. Many people are sick at work. I got it mild compared to many.
Going to end my gym membership and get back to home training. It was fun while it lasted.
Worked back and chest:
Power cleans 2 x 6
Lat pulldowns using straps 2 x 8 ( found these straps in Iron Man magazine. They work great. Has little D rings to attach.)
Dumbbell row off bench 2 x 10 (Used moderate 80lbs but went slow all the way up and down to dead hang)
Seated lat rows using V handle 2 x 12
Hammer strength pull down 2 x 10
Pull ups 1 x max
Dumbbell flat bench 2 x 7
Hammer strength incline 2 x 8
Hammer bench 2 x 6
Dumbbell flies 2 x 10
Machine flies 3 x 10
Machine bench 1 x 6 (don't know the brand but the whole stack felt light)
Semi stiff leg deadlifts 2 x 6 (Used 25lbs plates to get a greater range. Only went up to 195lbs but strict form)
ab coaster 2x 21 (40lbs)
ab wheel 1 x max
ab twisting machine 2 x 10
Gym Observations:
1. Told a Port Authority cop I knew there that I was sorry about his losses. We talked about that day and the months ahead of the things that only someone our positions could relate too. Still haunts me of the father who gave me a picture of his daughter who worked in the tower. He asked me to look for her. I knew from seeing the wreckage if she was in it she was gone. Still think of the pain on his face as he asked me for help and I knew there was nothing I could do.
2.
Did you mean to stop writing this post when you did?
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I have been sleeping a lot lately. It is my escape from reality and a way to process the emotions I am presently feeling. If I couldn't spend that time in dream world, I'd probably go nuts. My wife is the main focus of my dreams these days. I think we are working through some of the shit we never resolved. The same is true for our daughter. Sleep makes these hard times better.
You'll work through it, Prime. We love you, brother.
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Did you mean to stop writing this post when you did?
I guess I meant to continue.
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Military Presses strict up/down with dimes, sets of 10. Fried the old delts. 8)
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Military Presses strict up/down with dimes, sets of 10. Fried the old delts. 8)
chas with regards to sleep?
do u smoke or drink how much.
do u take any power naps/breaks
diet like.
i'm sure its late in the game ur over 40 and used to it by now..i would be a mess..
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Today I went for another cycle, nice wind in my face most of the way...made me work harder :'(
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Today I went for another cycle, nice wind in my face most of the way...made me work harder :'(
[/quote
how ya feeling...
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Today I went for another cycle, nice wind in my face most of the way...made me work harder :'(
[/quote
how ya feeling...
not too bad getting slowly better
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good man...
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not too bad getting slowly better
This is good news. Are you able to work yet?
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chas with regards to sleep?
do u smoke or drink how much.
do u take any power naps/breaks
diet like.
i'm sure its late in the game ur over 40 and used to it by now..i would be a mess..
Smoke about 4-5 cigars per week, have a whiskey with a cigar, don't drink casually, tried the power naps at work, woke up more tired than ever don't do those anymore. Diet is average. Been issues with sleep since I was a teen.
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Smoke about 4-5 cigars per week, have a whiskey with a cigar, don't drink casually, tried the power naps at work, woke up more tired than ever don't do those anymore. Diet is average. Been issues with sleep since I was a teen.
ok..ur used to it..i need 6-7 to function..
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leg day..
v squat machine..warmed 1 plate a side x20..2x15,3x12,4x10.5x10
lying sled press'weight stack versin,rides nice and has large foot placement plate 'all the way up hits hans,i d middle 'feet close'180/200/220/240
kettle ball lunges walking floor 45's x2
extensions x4 180/235..sets 12
single leg standing leg curl 60/80/90
seated leg curl 180/195/200
calves
leg press x4
pigeon toed standing calf raises 200x12
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You guys that take only a little sleep, may be meant to do that.
If you aren't collapsing in exhaustion at bedtime at least a night or two per week (to make up for all the nights you don't get more than a few hours), then it is probably written in your genes to have a lower requirement for sleep. What else could it be? If your body required the sleep, it would take it. Even if it means nodding out every time you sit down.
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You guys that take only a little sleep, may be meant to do that.
If you aren't collapsing in exhaustion at bedtime at least a night or two per week (to make up for all the nights you don't get more than a few hours), then it is probably written in your genes to have a lower requirement for sleep. What else could it be? If your body required the sleep, it would take it. Even if it means nodding out every time you sit down.
sounds valid,,not set in stone whats right for everyone...i def need 6-7,,i do not use stimulants to keep me going like some people'heavy red bull /caff pills..ect...
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sounds valid,,not set in stone whats right for everyone...i def need 6-7,,i do not use stimulants to keep me going like some people'heavy red bull /caff pills..ect...
Do you drink coffee at all, NJ?
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Do you drink coffee at all, NJ?
I do/did every day and casual drinker weekends 'wine'couple glasses.currently on a prostate medicine treated for a slightly swollen prostate,about 5 wks ago woke up on a Monday urinating unusually and had pressure /pain like my bladder was not emptying..i hate taking medication but its helping..and I can sleep the night again..i'm 47 never smoked.in peak condition ,train hard,diet,but things happen.....anyway alcohol/caffeine can aggravate prostate so I have maybe 1 cup coffee week and I had a small glass wine with dinner...
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I do/did every day and casual drinker weekends 'wine'couple glasses.currently on a prostate medicine treated for a slightly swollen prostate,about 5 wks ago woke up on a Monday urinating unusually and had pressure /pain like my bladder was not emptying..i hate taking medication but its helping..and I can sleep the night again..i'm 47 never smoked.in peak condition ,train hard,diet,but things happen.....anyway alcohol/caffeine can aggravate prostate so I have maybe 1 cup coffee week and I had a small glass wine with dinner...
That is crazy about the prostate issue. Did the doc tell you it's unusual to suddenly become problematic like that (instead of appearing gradually)? Good thing you were able to recognize symptoms to take care if it early. Remember Frank Zappa was only in his 40s when he found out he had cancer in his prostate and he died very shortly after.
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That is crazy about the prostate issue. Did the doc tell you it's unusual to suddenly become problematic like that (instead of appearing gradually)? Good thing you were able to recognize symptoms to take care if it early. Remember Frank Zappa was only in his 40s when he found out he had cancer in his prostate and he died very shortly after.
I was trying to figure that out,,i felt it was sudden,it could have gotten by an infection that settled in the area esp the urinary tract,cause that was what was affected,pain/discomfort/urine frequency,he did full check prostate he said it was 'boggy'so it causes pressure to the tract by the extra swell .its treatable and not uncommon,,i never am sick or on any meds ever,so this was surprise,i went on many websites /medication websites to research condition .other than that i'm training like normal/feel great,everything else is fine.bp pressure/cholesterol,blood work..urine test was clean/culture /no blood,nada...
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I was trying to figure that out,,i felt it was sudden,it could have gotten by an infection that settled in the area esp the urinary tract,cause that was what was affected,pain/discomfort/urine frequency,he did full check prostate he said it was 'boggy'so it causes pressure to the tract by the extra swell .its treatable and not uncommon,,i never am sick or on any meds ever,so this was surprise,i went on many websites /medication websites to research condition .other than that i'm training like normal/feel great,everything else is fine.bp pressure/cholesterol,blood work..urine test was clean/culture /no blood,nada...
Yes, an infection was the very first thing I thought of. I looked at that term (boggy) and it does refer to an infection, so hopefully that means you can leave the meds in the dust when it clears up.
You are lucky. I can so easily imagine a careless doctor putting you on different meds for a different condition and you would be stuck on them for life, unnecessarily (maybe even with the infection going untreated).
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Yes, an infection was the very first thing I thought of. I looked at that term (boggy) and it does refer to an infection, so hopefully that means you can leave the meds in the dust when it clears up.
You are lucky. I can so easily imagine a careless doctor putting you on different meds for a different condition and you would be stuck on them for life, unnecessarily (maybe even with the infection going untreated).
I LIKE YOUR RESPONSE SERIOUSLY,,,AND I HAVE THOUGHT OF THIS WELL IN ADVANCE WHEN HE 1ST STARTED ME ON THE INITIAL CYPRO/PROTATE COMBO,1ST I WAS LIKE HOW DID THIS OCCUR?WHY?AND IS BOGGY SOMETHING TO BE WORRIED ABOUT,LUCKILY HE TREATED MY LATE GRANDMOTHER AND MY FATHER IS HIS PATIENT TOO,MY DAD TRUSTS THIS GUY LIKE NO ONE ELSE HE FOUND A BLOOD INFECTION 2X THAT COULD HAVE KILLED MY DAD,HE HATES UNECCESSARY MED PROTOCALS,TRIES TO GET RIGHT SYMPTOM WITH TREATMENT,HE TOLD ME AFTER I HAD SOME SYMPTOMS RETURN TO BE PATIENT,NO INFECTION TO BE TREATED I HAD CLEAN CULTURE CYPRO AGAIN OR FOR A FEW WKS WOULD ROT MY GUT OUT OR GIVE ME OTHER ISSUES ESP WHEN NOT NEEDED,HE SAID TAKE AN ICREASE IN PILL TO 2 A DAY HE WAS RIGHT 2 DAYS LATER AND A WEEK NOW I FEEL MUCH BETTER,,DUDE STARED AT MY URINE LIKE 'COLUMBO'STARED AT A CLUE LOL...HE CALLED ME AT 10 O CLOCK AT NIGHT LAST WEEK WHEN I PANICKED THAT I WASN'T BETTER YET WHO DOWS THAT DR WISE..
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I LIKE YOUR RESPONSE SERIOUSLY,,,AND I HAVE THOUGHT OF THIS WELL IN ADVANCE WHEN HE 1ST STARTED ME ON THE INITIAL CYPRO/PROTATE COMBO,1ST I WAS LIKE HOW DID THIS OCCUR?WHY?AND IS BOGGY SOMETHING TO BE WORRIED ABOUT,LUCKILY HE TREATED MY LATE GRANDMOTHER AND MY FATHER IS HIS PATIENT TOO,MY DAD TRUSTS THIS GUY LIKE NO ONE ELSE HE FOUND A BLOOD INFECTION 2X THAT COULD HAVE KILLED MY DAD,HE HATES UNECCESSARY MED PROTOCALS,TRIES TO GET RIGHT SYMPTOM WITH TREATMENT,HE TOLD ME AFTER I HAD SOME SYMPTOMS RETURN TO BE PATIENT,NO INFECTION TO BE TREATED I HAD CLEAN CULTURE CYPRO AGAIN OR FOR A FEW WKS WOULD ROT MY GUT OUT OR GIVE ME OTHER ISSUES ESP WHEN NOT NEEDED,HE SAID TAKE AN ICREASE IN PILL TO 2 A DAY HE WAS RIGHT 2 DAYS LATER AND A WEEK NOW I FEEL MUCH BETTER,,DUDE STARED AT MY URINE LIKE 'COLUMBO'STARED AT A CLUE LOL...HE CALLED ME AT 10 O CLOCK AT NIGHT LAST WEEK WHEN I PANICKED THAT I WASN'T BETTER YET WHO DOWS THAT DR WISE..
This is the way it should be. No, I don't think many doctors would do that these days. Seriously, doctors like this deserve a medal. They are disappearing in this world, and I don't know what we will do without them.
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That is crazy about the prostate issue. Did the doc tell you it's unusual to suddenly become problematic like that (instead of appearing gradually)? Good thing you were able to recognize symptoms to take care if it early. Remember Frank Zappa was only in his 40s when he found out he had cancer in his prostate and he died very shortly after.
Frank Zappa must have had prostate cancer for quite awhile before he discovered it. Prostate cancer is usually very slow growing. Mine was discovered in the early stages. The doctor gave me several options on how to deal with it. One was to do what's called watchful waiting. He indicated I most likely would die from something else before the prostate cancer took me out. Never-the-less, I chose to have a prostatectomy because the watchful waiting option seemed like having a time bomb that's waiting to explode.
A simple blood test will tell you and your doctor whether you should be concerned about your prostate.
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....HE CALLED ME AT 10 O CLOCK AT NIGHT LAST WEEK WHEN I PANICKED THAT I WASN'T BETTER YET WHO DOWS THAT DR WISE..
Occasionally a doctor will do something like this that amazes you. When my wife was on Hospice, her GP came to the house twice just to visit. She sent a really beautiful flower arrangement when my wife passed.
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Occasionally a doctor will do something like this that amazes you. When my wife was on Hospice, her GP came to the house twice just to visit. She sent a really beautiful flower arrangement when my wife passed.
YEAH,,THIS GUY CHECKS YOUR REFLEXES,LISTENS AND FEELS AREAS WHICH HAVE INDICATION OF SOMETHING OFF,DR IS AMAZING.TELLS MY DAD VITAMIN WISE WHATS A WASTE OR WHAT HE CAN USE THAT WON'T HIM OR MAKE BUNCH OF A DIFFERENCE BUT COULD STILL BE USED.WE CLICKED BECAUSE HE DRIVES OLDER BMW'S AND VOLVOS AND I HAVE WORKED WITH BOTH CAR LINES..EXTRVAGANCE ISN'T HIS AGENDA..
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Prime, yes, somehow Frank Zappa must've slipped through unnoticed. I believe he then refused traditional treatment because he felt it "doesn't work" and that it would only worsen his condition.
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Prime, did your desire to do gear impact your decisions regarding your prostate? (even the low doses that you do)
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NJ, if you come across a 70 144s, please tell Harley. (seriously.. he is looking for one)
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Prime, did your desire to do gear impact your decisions regarding your prostate? (even the low doses that you do)
It did in a couple of ways. Contrary to what some folks think, there is nothing to support the theory that "Gear" causes prostate cancer. In my case, being on testosterone meant having more PSA checks then I did before using it. It was because of this blood test that the cancer was caught so early on. Most doctors agree that testosterone is like candy to prostate cancer, once you get it. For this reason, I stopped using testosterone when the cancer was detected and stayed off it for a couple of years after the prostatectomy. I continue to monitor my PSA levels by getting the blood test 2 times a year. So far, my PSA has remained so low that it is considered undetectable. Catching the cancer early and it being contained within the prostate means there is almost no chance it spread elsewhere....almost.
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Androgens as in anabolic steroids can cause an enlarged prostate. Prior to anabolic steroids being invented with dianabol the only steroid was straight testosterone. Yes, I know about a the revisionist history concerning steroids. The Russian Olympic lifters suddenly came out of no where winning. It was found that they were using testosterone (not to be confused with the current HRT) but for many the side effect was an enlarged prostate. Some of them had it so bad they had to be catheterized to urinate. Anabolic steroids were created to minimize the androgen effect and maximize the anabolic effect. I learned this from a book I read about 1973. That I don't even remember the title. It was about the history anabolic steroids regarding bodybuilding. Of course NJflex I'm not pointing fingers. Not my intention. Enlarged prostates out side of cancer can be caused by infection and other reasons. It can be caused by steroids too. One of the things they do in some cases with prostate cancer and prostate enlargement is a chemical RX prescription to stop natural testosterone production for enlargement fueled by testosterone. Yikes!
Trained legs today Yates style. Going to do this for a week.
Deep leg presses 1 x 15
Squats 1 x 9 then 1 x 1
leg extensions 1 x 25
seated leg curls 1 x 17
standing leg curls 1 x 14
Side bend with single dumbbell 1 x 17
Hanging leg raise 1 x max
Pulley crunches 1 x 30
Leg press calf 1 x 25
standing calf 1 x 15
seated calf 1 x 18
Neck work
Gym observations:
1. I trained in my basement gym so I can't report about any MILFS with thick asses wearing yoga pants. I did enjoy blasting my favorite music from satellite radio.
2. Why does everyone want to call me when I'm in my basement working out?
3. Training does get a little slowed down because all my machines are plate loaded. It's so great to put a pin on a selecterized plate stack.
4. I know I'm in the minority but I really enjoy the solitude of home training. It really gets me into the zone. It's almost like going for a long run on a great trail in the woods.
5. Damn I have to vacuum this basement floor.
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Androgens as in anabolic steroids can cause an enlarged prostate. Prior to anabolic steroids being invented with dianabol the only steroid was straight testosterone. Yes, I know about a the revisionist history concerning steroids. The Russian Olympic lifters suddenly came out of no where winning. It was found that they were using testosterone but for many the side effect was an enlarged prostate. Some of them had it so bad they had to be catheterized to urinate. Anabolic steroids were created to minimize the androgen effect and maximize the anabolic effect. I learned this from a book I read about 1973. That I don't even remember the title. It was about the history anabolic steroids regarding bodybuilding. Of course NJflex I'm not pointing fingers. Not my intention. Enlarged prostates out side of cancer can be caused by infection and other reasons. It can be caused by steroids too. One of the things they do in some cases with prostate cancer and prostate enlargement is a chemical RX prescription to stop natural testosterone production for enlargement fueled by testosterone. Yikes!
2. Why does everyone want to call me when I'm in my basement working out?
You are right; there are many reasons for an enlarged prostate. Benign prostatic hyperplasia (BPH) is an increase in size of the prostate gland without malignancy present and it is so common as to be normal with advancing age. An enlarged prostate is not cancer, and it does not raise your risk for prostate cancer. BPH is so common in older men that it is considered normal. There is no clear evidence to suggest that having BPH leads to, or increases, the risk of prostate cancer. In hypogonadal men who were candidates for testosterone therapy, a 14% incidence of occult cancer was found. A percentage (15.2%) of prostate cancer has been found in the placebo group (with normal DRE and PSA) in the prostate. It's only 1%, but men who are not on HRT have a higher risk of getting prostate cancer. The precise reason for an enlarged prostate is unknown.
"A recent article in a medical journal looked at the effects of diet and supplements on prostate health. The article found that the following lifestyle factors were associated with a lower risk of BPH:
•High level of physical activity and no "belly fat"
•A low-fat diet
•Five or more servings of vegetables a day
•Two glasses of alcohol a day
In addition, the article mentioned some specific nutrients:
•Vitamin C from vegetables was associated with lower risk. Vegetables highest in vitamin C include bell peppers, broccoli, Brussels sprouts, kohlrabi, snow or snap peas, cauliflower, kale and tomato or vegetable juices.
•Foods higher in zinc also seemed to be beneficial. These include oysters, crab, baked beans, duck, lamb and beef (lean)." http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/enlarged-prostate/bgp-20056146
(http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/enlarged-prostate/bgp-20056146)
Don't let the phone ringing interfere with your workouts. That's what the answering machine is for. I never answer the phone if the caller or the # is unidentified except when it is my son calling. His phone # is many more digits because it is an international call. Not many spam calls come from Germany.
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Light weight squats and stiff legged deadlifts.
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Prime it was my cell phone and calls from family. Zero spam or work related. I had to answer. Just a fiasco of calls from my wife, daughter and son. Actually it amusing what it was regarding to me but I won't bore you with it.
My urologist said anyone with an enlarged prostate is generally not allowed to be on HRT. Again one of the treatments for prostate enlargements and cancer is chemical "castration" to stop testosterone production. I don't pretend to be a doctor and what I wrote I believe to be accurate. I am just a little skeptical about many studies funded the makers of testosterone gels the same way I am skeptical about some of the conclusions of studies funded by the makers of statins. They have a financial stake in the outcome.
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thanks for the concern,,i do everything for health on 'paper'diet/execise/vitamins,,rest is a crapshoot..im feeling good other than sme random side effects from drug'hopefully i'm not n this long'
chest
fdb press..warmed 50x20..65x10/80/80/60x12/
inc db..60/65/70
hammer sit up lower press 2 plates/2.5/3 plates/2 x15
cable crossoversx3
lower cable flyes superset decline pushups x2
tris
vbar extensions x4 standing bent over
rope pulldowns x3
assisted dip/pullup padded machine... reverse pushdownsx3
cable kickbacks x3
abs
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Prime it was my cell phone and calls from family. Zero spam or work related. I had to answer. Just a fiasco of calls from my wife, daughter and son. Actually it amusing what it was regarding to me but I won't bore you with it.
My urologist said anyone with an enlarged prostate is generally not allowed to be on HRT. Again one of the treatments for prostate enlargements and cancer is chemical "castration" to stop testosterone production. I don't pretend to be a doctor and what I wrote I believe to be accurate. I am just a little skeptical about many studies funded the makers of testosterone gels the same way I am skeptical about some of the conclusions of studies funded by the makers of statins. They have a financial stake in the outcome.
I'm not as nice as you are. If I am busy, I don't answer my phone no matter who is calling.
Are you aware that low testosterone levels can cause cardiovascular disease? More people die from heart attacks than prostate cancer. I've not heard of anyone dying from an enlarged prostate.
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as I approach 50 and Donny ,,rich and our elder statesmen prime can give us insight into what health concerns we can face if not treated,,,this was a little wake up call for me..just some slight changes,i'm robotic same thing every day food/prep of day/sleep.proved i'm not perfect forever...I hope we can discuss things in a nice manner ,,prime as with most 65 and over folks feel testosterone improves there lives day to day over the latter'
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as I approach 50 and Donny ,,rich and our elder statesmen prime can give us insight into what health concerns we can face if not treated,,,this was a little wake up call for me..just some slight changes,i'm robotic same thing every day food/prep of day/sleep.proved i'm not perfect forever...I hope we can discuss things in a nice manner ,,prime as with most 65 and over folks feel testosterone improves there lives day to day over the latter'
we are Gentlemen on here.. A Gentleman is a dying breed in todays world. I am still doing my circuit style weights and blasting out higher reps... maybe not a bad thing for a while. I am really getting into a more boxing type conditioning. doing traditional boxing and Wing chun punches and Forms.
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we are Gentlemen on here.. A Gentleman is a dying breed in todays world. I am still doing my circuit style weights and blasting out higher reps... maybe not a bad thing for a while. I am really getting into a more boxing type conditioning. doing traditional boxing and Wing chun punches and Forms.
good ur getting in it again,,get blood flowing...we both had it good me few yrs back you now...at least your going into right direction..
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good ur getting in it again,,get blood flowing...we both had it good me few yrs back you now...at least your going into right direction..
I am actually training with one of my boys at Home. He is also getting the gloves on. yes the blood is definitely flowing and helping... Gripping the plate on Neider press all helping my hands too.
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OT1, yes NJ's situation is from an infection. From what I understand, there is at least a theoretical risk of getting it any time you urinate. Anything that obstructs the urine flow in your body, even for an instant. Peeing at night with a piss hard-on can cause it, for instance.
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Trained chest and bicep Yates style one to failure:
Dumbbell flat bench 1 x 7
Incline dumbbell bench 1 x 8
Flat dumbbell flies 1 x 12
Push ups 2 x max (one conventional and the second with perfect push up handles)
EZ bar curl 1 x 14
straight bar pulley curls 1 x 15
alternate dumbbell curls 1 x 8
concentration dumbbell curls 1 x 15
forearm wrist curls 1 x 25
reverse forearm wrist extensions 1 x 16
Incline sit ups 1 x max (board about 2 feet off the ground)
weighted flat crunches 1 x 50
Pulley ab crunches 1 x 20
Ivanko hand grips 2 x 20
I then drove to a nearby park and ran two miles. Coming off a foot injury that stopped my running for nearly 2 months. Ran relatively slow but I'm happy with the 8 something minute miles I ran considering it was after lifting.
Gym Observations:
1. I'm so use to the over size dumbbell handles and fixed weight ez bar fat handles at the commercial gym that my home gym now feels weird with the conventional handles.
2. Having my foot hurt for two months was really a blessing in disguise. I just stopped cardio just to lift. I lifted hard and realized how much too much endurance training weakens lifting endeavors. If you go for hard runs of 2 to 5 miles in addition to lifting your lifts will go down. I don't notice it much with biking and treadmill walking. If I gun it for 5 miles running there is no way I will have any strength for serious deadlifting or squats the day after.
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Light chest day
Bench, flyes, incline, incline flyes.
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Day off cardio day. Ran two miles by a trail by my house.
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back /traps/abs home workout
17 sets back
behind neck pulldowns
reverse grip narrow pulldowns front
standup cable rows
db pullovers
pulldowns single arm side grip
traps,,reps a bit higher
cable behind back x3x15
front x3x15
db to sides 2 x15
abs 8 sets
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Day off cardio day. Ran two miles by a trail by my house.
I felt like clothes shopping, so I went to the mall and bought, among other things, a pair of American Eagle Jeans. They may just be the most comfortable Jeans I've ever had. Then I walked over to Jamba Juice and got a mango smoothie. This was my cardio. Walking at the mall covers several miles, I bet.
Next up, a long overdo trip to the gym to work legs tomorrow. Gotta get my legs pumped so they look good in my new jeans. I could use some bigger glutes too. LOL.
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went for a run yesterday about 8pm and one street i run down which is very dark i saw lots of refugees hanging around. One Bus stop was about 15 of them just drinking and loud. I don´t know what language they were speaking. A few streets away from where i saw them a Doctors surgery was broken into and 2 houses, my mother in Law lives there and told me. They are roaming around in groups at night here. Looks like the trouble is beginning. So much for tolerance. they are Housed in 2 old Army camps here. The people around that area are scared to go out at night... very sad indeed.
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Hit some arms yesterday, trying to devote a day to arms since I usually do them after a big body part and they're already toasted.
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went for a run yesterday about 8pm and one street i run down which is very dark i saw lots of refugees hanging around. One Bus stop was about 15 of them just drinking and loud. I don´t know what language they were speaking. A few streets away from where i saw them a Doctors surgery was broken into and 2 houses, my mother in Law lives there and told me. They are roaming around in groups at night here. Looks like the trouble is beginning. So much for tolerance. they are Housed in 2 old Army camps here. The people around that area are scared to go out at night... very sad indeed.
This may be what the refugees are hoping for; people being afraid of them.
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This may be what the refugees are hoping for; people being afraid of them.
were younger guys i think the real people in need of help will get tarred with the same brush. These guys were definitely out looking for chances, money etc.. don't care what all the good doers say it is going to be trouble. A lot of scum is coming over and is here now.
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Trained back today Yates style.
1. Power cleans 3 x 3
2. Dead lift 1 x 6
3. Pull ups 1 x max
4. Low cable seated lat pulls with a V handle 1 x 14
5. Dumbbell row with knee on bench 1 x 14
6. Reverse pull down 1 x 12
7. Stiff leg deadlift 1 x 6
8. Weighted back extensions 1 x 17
9. Weighted floor crunches 1 x 55
Thinking that I will train at home for awhile and then I will join a new commercial gym. I know it's not a nice as the Retro Gym I just trained at for almost 3 months but it looks more hard core.
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Trained back today Yates style.
1. Power cleans 3 x 3
2. Dead lift 1 x 6
3. Pull ups 1 x max
4. Low cable seated lat pulls with a V handle 1 x 14
5. Dumbbell row with knee on bench 1 x 14
6. Reverse pull down 1 x 12
7. Stiff leg deadlift 1 x 6
8. Weighted back extensions 1 x 17
9. Weighted floor crunches 1 x 55
Thinking that I will train at home for awhile and then I will join a new commercial gym. I know it's not a nice as the Retro Gym I just trained at for almost 3 months but it looks more hard core.
tell the truth Ritch, you just want more hardcore women ;)
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delts
db press.55/60/60
side laterals 25/30/35/...drop 30/25/15
cable rope fr raises x3
rear laterals seated x4...20/25/30/30
bis
curls x3 85/95/95
inc curls db 30/35/35
seated curls machine x3
db curls hammer across body x2 40/45
forarms
rope rollups weighted x3
cable reverse behind back wrist curls x3
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Light back day. Been doing sets of 15 or so.
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Light back day. Been doing sets of 15 or so.
breakdown exercises what did u do?just back ,how long in gym?
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breakdown exercises what did u do?just back ,how long in gym?
Rack pulls, db rows off the rack, wide grip Pulldowns, wide grip seated rows, chest supported db rows.
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circuit style workout this morning and run later this evening.
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circuit style workout this morning and run later this evening.
8)
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circuit style workout this morning and run later this evening.
Did the same this morning but only with upper body...cardio for a half hour as well...felt good...not burned out as I usually feel when I do cardio for an hour
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Did the same this morning but only with upper body...cardio for a half hour as well...felt good...not burned out as I usually feel when I do cardio for an hour
If i do a normal body split workout say just one or two muscle groups i normally do my cardio straight after it but the Circuits i am doing are quite demanding so i like to run/cycle later in the evening. I have always preferred cardio around 6/7 pm.
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If i do a normal body split workout say just one or two muscle groups i normally do my cardio straight after it but the Circuits i am doing are quite demanding so i like to run/cycle later in the evening. I have always preferred cardio around 6/7 pm.
you must be in some pretty good shape between cardio/curcuit,,u know i dislike cardio ;D,,don't know how i stay so lean and can eat as well minus cardio...
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you must be in some pretty good shape between cardio/curcuit,,u know i dislike cardio ;D,,don't know how i stay so lean and can eat as well minus cardio...
I have always enjoyed pushing Cardio training. Sure people can stay lean with diet but the the Heart and lungs need a workout too. i think you get a good workout with your extreme leg training.
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This past Friday I ended my week with this delt and tricep workout. No warm ups listed.
Military press 1 x 8
dumbbell laterals 1 x 12
One arm pulley laterals 1 x 14
rear dumbbell laterals 1 x 15
barbell shrugs 1 x 13
Weighted dips 1 x 9
traditional pushdowns 1 x 12
lying tricep extensions with an ez curl bar 1 x 8
reverse grip D ring tricep extensions 1 x 15
weighted crunches 1 x 50
machine pulley crunches 1 x 25
Then drove down to Harrah's casino. The band Shorty Long was playing in club Eden. Drank way too much in the hotel room prior. I was dancing on the floor with the wife. A really fun band. So many hot women wearing short skirts and heels. Woke up the next day knowing I over did it. That was Friday and now it's Sunday. Still feel like crap. Training nothing today.
Next week I'm getting away from the Yates type one set to failure. It's really hard to gear myself up for one set to failure. It is mentally and physically stressful. Using multiple sets next week. Maybe 4 sets either increasing each set in weight or just staying the same.
The new part time job I got consist of a lot of standing for 4 or 5 hours and walking a big two floor building that has really made a difference in leaness. My original career that I retired from was filled with driving a car or sitting in a cubicle most of the time. I worked out and did cardio but truth be told if you're not active outside of that it isn't enough. Most of us have sedentary jobs that are just horrible for your health. Really would recommend that if you have a sedentary job that you add plenty of walking in addition to lifting/gym cardio.
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Cardio. Fixed my gate in 95 degree California sun. 8)
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leg day brutal
squat..135x20,225x12,275x10,315x10,365 x10
lying sled press'stack version,200,240,260
lunges up steps 45 plate per hand i go up/down/up/down each set
extensins.205/220/235/235 set 12
hams
sldl 135/185/225/225
single leg standing leg curl 70/80/100 sets 10
calves
seated calf raise 3 plates loaded x10-12 superset pigeon toes standing calf raise 200 x10 did 3 x
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Back to heavy squats, njflex?
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Back to heavy squats, njflex?
yeah getting there,,summer i do more various rotation and use v squat machine more..you know heavy training it taxes you over a year,feels like your nuts and ahle is going to fall out ...other options help get job done in the end..squatting is fun..
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yeah getting there,,summer i do more various rotation and use v squat machine more..you know heavy training it taxes you over a year,feels like your nuts and ahle is going to fall out ...other options help get job done in the end..squatting is fun..
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This past Friday I ended my week with this delt and tricep workout. No warm ups listed.
Then drove down to Harrah's casino. The band Shorty Long was playing in club Eden. Drank way too much in the hotel room prior. I was dancing on the floor with the wife. A really fun band. So many hot women wearing short skirts and heels. Woke up the next day knowing I over did it. That was Friday and now it's Sunday. Still feel like crap. Training nothing today.
The new part time job I got consist of a lot of standing for 4 or 5 hours and walking a big two floor building that has really made a difference in leaness. My original career that I retired from was filled with driving a car or sitting in a cubicle most of the time. I worked out and did cardio but truth be told if you're not active outside of that it isn't enough. Most of us have sedentary jobs that are just horrible for your health. Really would recommend that if you have a sedentary job that you add plenty of walking in addition to lifting/gym cardio.
This reply is from the bottom up.
The job I worked at for thirty years was 50% walking and 50% desk work (sedentary stuff). Now that I am retired I have all the time I want to walk, but I don't. For example, my laptop went "tits up" last week. I spent most of the time until yesterday trying to revive it without success. Yesterday, I purchased a new laptop and have spent all evening last evening and all day today, getting files transferred over and installing programs that I use a lot. This preempted going to the gym because I need it up and running by Wednesday, when I have a meeting at which I take the minutes.
I don't think you were as drunk as you say. If you had been, you wouldn't be dancing on the floor, you would be dancing on the tables....or giving your wife a lap dance. LOL.
At least you ended your week on an up note. Good job working delts and triceps. How is working out in your basement after doing it for a couple of weeks? Do you miss the hot honeys at the gym in their yoga pants?
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Back to heavy squats, njflex?
Steve and I both. My old butt is beginning to sag a little. It's not a pretty sight. There is nothing better for the glutes than good ol' squats.
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Steve and I both. My old butt is beginning to sag a little. It's not a pretty sight. There is nothing better for the glutes than good ol' squats.
:o
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:o
you know i like one legged squats too off a Bench holding a plate
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Steve and I both. My old butt is beginning to sag a little. It's not a pretty sight. There is nothing better for the glutes than good ol' squats.
Tell me about it, could bounce a quarter off my ass.
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Tell me about it, could bounce a quarter off my ass.
:o... :-*
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Trained back and chest today. Told myself the previous day I would just go for the pump with moderate weights and here I am using as much weight as I can. I have to have my head examined.
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Leg day supersets.
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This reply is from the bottom up.
The job I worked at for thirty years was 50% walking and 50% desk work (sedentary stuff). Now that I am retired I have all the time I want to walk, but I don't. For example, my laptop went "tits up" last week. I spent most of the time until yesterday trying to revive it without success. Yesterday, I purchased a new laptop and have spent all evening last evening and all day today, getting files transferred over and installing programs that I use a lot. This preempted going to the gym because I need it up and running by Wednesday, when I have a meeting at which I take the minutes.
I don't think you were as drunk as you say. If you had been, you wouldn't be dancing on the floor, you would be dancing on the tables....or giving your wife a lap dance. LOL.
At least you ended your week on an up note. Good job working delts and triceps. How is working out in your basement after doing it for a couple of weeks? Do you miss the hot honeys at the gym in their yoga pants?
I do miss the women eye candy. I don't know why they are called yoga pants. Some are so sheer they look like panty hose.
Never thought I would say this but I had more energy in the commercial gym. At home I take too much time between sets. I think my nervous energy in the commercial gym was put to good use in training hard.
On a side note I truly am giving up on the bench press. I can't do it anymore without pain and the weights used is pathetic. I was never a strong bencher but I worked out with between 200lbs and 300lbs for a guy weighing under 185lbs. Now doing sets with a 165lbs barbell feels like I am damaging something in my shoulder pec region. Dumbbells are relatively pain free. Not sure why but maybe it allows my wrists to twist in a more natural/pain free position. My pecs feel more involved with dumbbells too. Maybe it's because they go wide on the down stroke and close together at the finish. Flat dumbbells bench and incline dumbbell bench is probably my future. Push ups are pain free.
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chest
inc dbell...warmed lset,,60/65/75
fdb turning palms in at top face each other 60/65/70
seated hannmer lw press 2 plates and 2 sets 3 plates a side
cable crossovers x3
lower cable crossovers superset with dips x2
tris
curl bar skull crush with mixing reps with close grip press x3\
rope pushdowns x3
1 arm rope overhead extensions x3
dip machine x2
abs
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I do miss the women eye candy. I don't know why they are called yoga pants. Some are so sheer they look like panty hose.
Never thought I would say this but I had more energy in the commercial gym. At home I take too much time between sets. I think my nervous energy in the commercial gym was put to good use in training hard.
On a side note I truly am giving up on the bench press. I can't do it anymore without pain and the weights used is pathetic. I was never a strong bencher but I worked out with between 200lbs and 300lbs for a guy weighing under 185lbs. Now doing sets with a 165lbs barbell feels like I am damaging something in my shoulder pec region. Dumbbells are relatively pain free. Not sure why but maybe it allows my wrists to twist in a more natural/pain free position. My pecs feel more involved with dumbbells too. Maybe it's because they go wide on the down stroke and close together at the finish. Flat dumbbells bench and incline dumbbell bench is probably my future. Push ups are pain free.
you should immediately stop. you're right.
it's always been my understanding that dumbbells are better for that, anyway, like you're saying. maybe some of the more experienced guys could comment.
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Tell me about it, could bounce a quarter off my ass.
But can you stick a quarter in your ass crack and walk around without it dropping out? This is an exercise professional dancers do and we all know they have tight asses. ;D
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I think I've landed in tech hell. First it was the laptop and today it was my Samsung Galaxy Note II, which started turning itself off and back on every minute, rendering it worthless. On my way back from a meeting in Salem, OR I stopped off at Costco and bought a Samsung Galaxy Note 5. After I got it all set up, I was playing around with the old phone and fixed it by resetting it to factory settings....oh well. Maybe I can give it to the friend I plan to pawn off the now fixed old laptop.
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I do miss the women eye candy. I don't know why they are called yoga pants. Some are so sheer they look like panty hose.
Never thought I would say this but I had more energy in the commercial gym. At home I take too much time between sets. I think my nervous energy in the commercial gym was put to good use in training hard.
On a side note I truly am giving up on the bench press. I can't do it anymore without pain and the weights used is pathetic. I was never a strong bencher but I worked out with between 200lbs and 300lbs for a guy weighing under 185lbs. Now doing sets with a 165lbs barbell feels like I am damaging something in my shoulder pec region. Dumbbells are relatively pain free. Not sure why but maybe it allows my wrists to twist in a more natural/pain free position. My pecs feel more involved with dumbbells too. Maybe it's because they go wide on the down stroke and close together at the finish. Flat dumbbells bench and incline dumbbell bench is probably my future. Push ups are pain free.
I always rotated my hands slightly inwards from a Palms facing each other position when i had shoulder pain. Push ups are great along with Dips (said before you can do them).
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But can you stick a quarter in your ass crack and walk around without it dropping out? This is an exercise professional dancers do and we all know they have tight asses. ;D
Will report back on this experiment.
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Trained legs:
Leg Press 2 x 12
Squats 3 x 8
leg extension 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12
Side bends with a single dumbbells 1 x 15
Hanging leg raises 2 x max
Pulley ab crunches 2 x 25
Leg press calf raises 2 x 25
Standing calf raises 2 x 15
Seated calf raises 2 x 15
Neck work
Anyone else use supplements and wonder if it's a waste? I got down to a protein powder and a cheap multi vitamin now. I remember back in the day it was protein powder, creatine, multi vitamin, Separate D,C,B, and E. I also used glutamine.
Talked to a Marine Corps Recon today at my job. We just started talking while he said he was waiting for someone. He said he spent 5 years in the Marine corps and was mainly used as a sniper. He said he was shot but he recovered ending his Marine Corps career. He went into the Marine right out of high school. When he got out he said he felt lost. He didn't know how to get a job or what field to get into. He drifted for awhile before he landed on his feet in construction. He has his own company now and he said he has plenty of work. I have a vague recollection of him from his high school wrestling. He took second in the State. He said he never wants to have a job where he needs a gun again. Told him I carried for 31 years and still do but I never shot anyone. I hope I never do.
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He said he never wants to have a job where he needs a gun again. Told him I carried for 31 years and still do but I never shot anyone. I hope I never do.
I too hope you never have a reason to shoot someone. It is something most people have a really hard time getting over.
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I too hope you never have a reason to shoot someone. It is something most people have a really hard time getting over.
You owe me a quarter. :-X :P
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You owe me a quarter. :-X :P
lol...
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You owe me a quarter. :-X :P
I'll send you one if you don't lose it in some dark place. ;D
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Get this thread back to training Rich...
early morning swim at the local baths and will do some circuits later.
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I just ordered this for my Home Gym. Very expensive but will last a life time.
https://ewto-shop.de/article/25
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I just ordered this for my Home Gym. Very expensive but will last a life time.
https://ewto-shop.de/article/25
is it martial arts ?looks it..
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is it martial arts ?looks it..
conditions the forearms and hands. There are slight variations in the forms depending on lineage. Jeet kune do has Wing chun/wing tzun/ving tzun elements too. I am really getting back into it and am getting my speed back to what it was. I was down at the school from a Trainer i worked with and while he has more Jeet kune do expertise i am helping out with Wing Tzun.
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::)
Hit light chest supersets yesterday.
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::)
Hit light chest supersets yesterday.
out of all my bodyparts I love supersetting chest,,,blood volume and swell is 'Arnold like...
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out of all my bodyparts I love supersetting chest,,,blood volume and swell is 'Arnold like...
got to say at the moment i am getting a great delt/trap pump when i train. OK i am concentrating on these areas but feels great.
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got to say at the moment i am getting a great delt/trap pump when i train. OK i am concentrating on these areas but feels great.
I was going to say delts too with the trisets 'we do'..i do traps with back like it better for now...
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I was going to say delts too with the trisets 'we do'..i do traps with back like it better for now...
I never really got into Delts/traps and back although it makes sense.. I always agreed with the great Larry Scott that arms and delts tie in together. Traps i have always trained with shoulders.. being honest though you activate them all the time with other bodyparts. I try to concentrate on them in shoulder training.
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I never really got into Delts/traps and back although it makes sense.. I always agreed with the great Larry Scott that arms and delts tie in together. Traps i have always trained with shoulders.. being honest though you activate them all the time with other bodyparts. I try to concentrate on them in shoulder training.
I like it as well delt day...but my upper back is already stimulated on back day so why not....
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I like it as well delt day...but my upper back is already stimulated on back day so why not....
exactly... no rules just your unique body. I am doing a lot of neider presses and things most Bodybuilders would not do .. i am working with the tools at my disposal. Getting the job done. This is why i also like Bill pearl and Frank zane. i was looking through my book from Bill today for new moves , "Keys to the Inner Universe". This is a great book. So many exercises.
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Today was a cardio day but I felt burned out from lifting and work. Just doing nothing this morning waiting to go to work. I feel the guilt of not doing it but sometimes you just have to listen to your body. Tomorrow is delt and arms.
How do you guys manage missed workouts? Do you just accept it or do you beat yourself up over it like me?
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Today was a cardio day but I felt burned out from lifting and work. Just doing nothing this morning waiting to go to work. I feel the guilt of not doing it but sometimes you just have to listen to your body. Tomorrow is delt and arms.
How do you guys manage missed workouts? Do you just accept it or do you beat yourself up over it like me?
no a rest Day is good Rich. Anyway you´ll get exercise at work.
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Today was a cardio day but I felt burned out from lifting and work. Just doing nothing this morning waiting to go to work. I feel the guilt of not doing it but sometimes you just have to listen to your body. Tomorrow is delt and arms.
How do you guys manage missed workouts? Do you just accept it or do you beat yourself up over it like me?
I learned only recently its not a missed workout ,its a body rest day...I used to agonize no more,,i eat and fill out ,start again,,i do 3 in a row,2 workouts and then go from there...
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I guess I will be fresh and ready to kill it tomorrow.
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I guess I will be fresh and ready to kill it tomorrow.
;D the mind needs a rest too... man if i lived there where you are Rich i would be on heat 24/7 all these babes :P the Beach ...
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;D the mind needs a rest too... man if i lived there where you are Rich i would be on heat 24/7 all these babes :P the Beach ...
X2...
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X2...
I can feel a Beach Party coming on... ;D
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It's about 68 degrees F. Not too many babes on the beach now. The Seaside bars and Bayside bars are still filled with hot women on the weekend.
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It's about 68 degrees F. Not too many babes on the beach now. The Seaside bars and Bayside bars are still filled with hot women on the weekend.
you lucky man :P get me a babe
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Back to training... ::)
CGBP
DB Ext
Rope Pushdowns
RG Pushdowns
Strict Wall Curls
DB Curls
Preacher Curls
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I'll post a workout in here cause Im old
today I hit the bag for 20 minutes--abs for 15 minutes--attempted to jump rope off and on for 5 mins lol---then I ran on the treadmill for 50 minutes (30 run, 20 super fast walk)
yesterday I did spiderman pushups, mountain climbers, and manmakers with no rest between/1 minute after all 3 for 5 sets
also did giant set of laterals, front raises, rear laterals, shrugs for 4 sets very little rest
then did 10 uphill sprints on treadmill followed by 10 as hard as i could on stair stepper--very little rest between
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I'll post a workout in here cause Im old
today I hit the bag for 20 minutes--abs for 15 minutes--attempted to jump rope off and on for 5 mins lol---then I ran on the treadmill for 50 minutes (30 run, 20 super fast walk)
yesterday I did spiderman pushups, mountain climbers, and manmakers with no rest between/1 minute after all 3 for 5 sets
also did giant set of laterals, front raises, rear laterals, shrugs for 4 sets very little rest
then did 10 uphill sprints on treadmill followed by 10 as hard as i could on stair stepper--very little rest between
8),,,we all post here ,,our workouts,,,
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8),,,we all post here ,,our workouts,,,
I know Im just not keen on posting all my workouts
Im quite lazy in the typing dept
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delt/bis/forearms home workout..
db press x5
side laterals x5
front raises cable x3'straight bar underhanded raise'x3
rear raises seated x4
bis
curl bar curls x3
hammer curls 'bench positioned 70 degress'hang off it a bit and raise dbells to shoulder height'saw theses recently pretty good.
inc db curls x3
finished cable 'handle 'at top for pulldowns per say,lean back and curl to head 'squeeze'x4
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Trained delts and arms:
Dumbbell press 2 x 8
Dumbbell laterals 2 x 10
One arm pulley laterals 1 x 10
Rear dumbbell laterals 2 x10
Barbell shrugs 2 x 10
ez curl 2 x 10
straight bar pulley curls 2 x 10
concentration dumbbell curls 2 x 12
weighted dips 2 x 8
rope push downs 2 x 12
barbell skull crushers 2 x 8
forearm wrist curls 2 x 20
reverse wrist extensions 2 x 15
situps on incline board 1 x 30
wheel roll out 1 x 19
pulley crunches 1 x 30
Ivanko grippers 2 x 20
I found that working out early before work is a great system. When I get home from work it's just time to do nothing. I don't know about you guys but I could never workout on Friday the traditional end of the work week. I have worked a crazy schedule much of my adult life but right now it's Monday to Friday. Friday is hitting the liquor store for a cold six pack after work.
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I'll post a workout in here cause Im old
today I hit the bag for 20 minutes--abs for 15 minutes--attempted to jump rope off and on for 5 mins lol---then I ran on the treadmill for 50 minutes (30 run, 20 super fast walk)
yesterday I did spiderman pushups, mountain climbers, and manmakers with no rest between/1 minute after all 3 for 5 sets
also did giant set of laterals, front raises, rear laterals, shrugs for 4 sets very little rest
then did 10 uphill sprints on treadmill followed by 10 as hard as i could on stair stepper--very little rest between
Sounds like you work out really hard.
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Light back day.
Deads
Pulldowns
Hammer Pulldowns
Rows
Seated Rows
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Light back day.
Deads
Pulldowns
Hammer Pulldowns
Rows
Seated Rows
nice,,have back tomm,,i usually do simillar exercises...i do traps with back too.
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nice,,have back tomm,,i usually do simillar exercises...i do traps with back too.
I'm trying to alternate light/heavy weeks. Not easy!
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I'm trying to alternate light/heavy weeks. Not easy!
true,,your mind is desighned to tell you one thing /your body follows .its good to mix it up..
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yesterday Circuit workout and went for a cycle to my Friend for a cup of Tea :)
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I got up this morning and did 2 mile run on treadmill empty stomach
then I cooked steak and sweet potatos on the stove,...watched it cook for at least 5 minutes,.........with the burner OFF,........o brother
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back /traps/abs
chins 2 wide 2 inner sets 12
low pulley rows..x3 165/180/195
hammer pulldows x3 underhand grip 2 plates ,2 plates and 10 x2
underhanded reverse bent rows..185/205/215
rope stand up stretch pulls to waist x3
weighted hypers x3
traps
shrugs 22/275/295/315
cable single grip handle x3
abs
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I got up this morning and did 2 mile run on treadmill empty stomach
then I cooked steak and sweet potatos on the stove,...watched it cook for at least 5 minutes,.........with the burner OFF,........o brother
Had to look up manmakers. Really tough stuff. Do you do any burpees with a jump at the end?
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Had to look up manmakers. Really tough stuff. Do you do any burpees with a jump at the end?
No im cooked by the end
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leg day yesterday,,shok it up a bit change some order/sets around..
leg press..warmed up 2 plates/3 plates side ...worked 5x12/6x12/7x10,,then came back 6x10/5x12/4x15
squat 225x12/275x12/315x10
extensions 205/220/235 allx12
walking kettleball lunges with 45's x2
hams
single leg standing ham curl machine x4 60/70/80/90 x10..my hams were already pumped from the quads so just 1 movement
calves
leg press x4
seated calf raises 3 plates x3
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todays good times:
jump rope for 60 seconds
10 seconds rest
duck under wire and punch for 60 seconds
10 seconds rest
hit heavy bag with 8 pound dumbells for 40 seconds
10 seconds rest
cross overs across the basement for 40 seconds
10 seconds rest
12 kettle bell swings
10 seconds rest
12 side laterals
Repeat This 6 Times
then
30 minutes jogging on treadmill followed by 30 minutes fast walk
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todays good times:
jump rope for 60 seconds
10 seconds rest
duck under wire and punch for 60 seconds
10 seconds rest
hit heavy bag with 8 pound dumbells for 40 seconds
10 seconds rest
cross overs across the basement for 40 seconds
10 seconds rest
12 kettle bell swings
10 seconds rest
12 side laterals
Repeat This 6 Times
then
30 minutes jogging on treadmill followed by 30 minutes fast walk
8),,nice work..just moving and keeping things from boredom keep it up...
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8),,nice work..just moving and keeping things from boredom keep it up...
thanks
Im really enjoying it too, so thats nice.
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went for an early morning swim was nice and empty could get some good training in.
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went for an early morning swim was nice and empty could get some good training in.
swimming must be great...good for the body...my legs are so sore day 2 after that workout....leg press to heavy then back down increasing reps is brutal...
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swimming must be great...good for the body...my legs are so sore day 2 after that workout....leg press to heavy then back down increasing reps is brutal...
I mix it up each length, butterfly,back stroke,crawl.. Gives my neck and shoulders a good workout. Breast stroke is not bad too.. ;D. I am able to do Incline BB press but still struggle with flat bench... i think the fact my delts help makes it possible. Sounds strange but it really is so. I alternate grips too 2 sets wide and 2 sets about shoulder width. bench is about 30/35 Degrees. Most will do wide for less tris and try to eliminate shoulders as much as possible but it´s better for me at the moment.
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I mix it up each length, butterfly,back stroke,crawl.. Gives my neck and shoulders a good workout. Breast stroke is not bad too.. ;D. I am able to do Incline BB press but still struggle with flat bench... i think the fact my delts help makes it possible. Sounds strange but it really is so. I alternate grips too 2 sets wide and 2 sets about shoulder width. bench is about 30/35 Degrees. Most will do wide for less tris and try to eliminate shoulders as much as possible but it´s better for me at the moment.
it will come listen to your body...at least you can train..
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it will come listen to your body...at least you can train..
Dumbbells are harder to use at the moment for say Bench press. tried using a lighter Bell for my right arm and a normal training weight on the left arm and the idea being slowly adding weight to my weaker right side.
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Dumbbells are harder to use at the moment for say Bench press. tried using a lighter Bell for my right arm and a normal training weight on the left arm and the idea being slowly adding weight to my weaker right side.
THATS HOW I WAS REMEMBER.I COULD NOT GET A 25 LB DBELL OFF MY LEFT SIDE PRESSING :P..AMAZING..I STILL HAVE A SHORTER RANGE MOTION THERE AND I DO LESS REPS ONE ARM AT A TIME 'PER SAY'THAT ARM/SHOULDER GASSES OUT..
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THATS HOW I WAS REMEMBER.I COULD NOT GET A 25 LB DBELL OFF MY LEFT SIDE PRESSING :P..AMAZING..I STILL HAVE A SHORTER RANGE MOTION THERE AND I DO LESS REPS ONE ARM AT A TIME 'PER SAY'THAT ARM/SHOULDER GASSES OUT..
I am also getting some upper body training at the Jeet Kune Do school i go to. In a way it´s getting me back to my roots and basics. wing Tzun forms are great for upper body training and i can only recommend this for anyone who has this injury. keeps the muscles,tendons and ligaments fluid.
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it will come listen to your body...
I listened to my body and it told me to do a 20 minutes of cardio, work quads, hams, calves and abs, after which it said, "You are really pale." So I hit the tanning bed for 7 minutes. The total time in the gym was an hour and thirty minutes. Just about right.
Observations: A lady who I held the door for when we arrived had such an amazing hourglass figure in her body hugging black dress and very high black heels. She also had long straight blond (not natural) hair. She was on the treadmill next to the one I was on. She'd changed into grey patterned workout tights, a white top, athletic shoes and she'd put her hair up in a bun. She still looked amazing. Oh, and she thanked me for holding the door for her.
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I learned the Leung Ting Lineage and forms "Wing tzun" and later "Ving tzun " philip Bayer.
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Trained chest and arms today. Moving away from my back/chest, legs and delts/arms. My new split will be chest/arms, legs, and back/delts. Used lighter weights than normal. Going to slowly build back to heavier weights.
The plus months my foot was injured and I couldn't run the weights really came together. I also see how when I do too much running I just shed muscle and look thin. I know running is good for athletics and health so I will add running back now that the pain is tolerable. Attempting a 3 mile run tomorrow. I hope I don't damage my messed up foot in the attempt.
Donny I'm glad you are doing what you can with your injury.
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Trained chest and arms today. Moving away from my back/chest, legs and delts/arms. My new split will be chest/arms, legs, and back/delts. Used lighter weights than normal. Going to slowly build back to heavier weights.
The plus months my foot was injured and I couldn't run the weights really came together. I also see how when I do too much running I just shed muscle and look thin. I know running is good for athletics and health so I will add running back now that the pain is tolerable. Attempting a 3 mile run tomorrow. I hope I don't damage my messed up foot in the attempt.
Donny I'm glad you are doing what you can with your injury.
you remind me of myself Rich.. you need that cardio
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Took the day off, hitting heavy squats tomorrow. 8)
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chest/tri/abs,,was late workout pushed it in 1 hr....
inc db press 55/60/65/70..12/10/10/10
hammer sit up lower/mid press 2 plates x12/2.5 x10/3x8/2x12
flat flyes 45/45/50 10/10/8
lower cable flyes x3
finished x2 seated press 'stack version'setting seat for mid chest slow reps on negative portion,,
tris
trisets x3 dip machine/rope pushdowns/seated padded extension 10 reps each
finished 3 sets lying dbell sigle arm extensiion arm across body next to head 'extend'
abs
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Ran 3 miles today at a decent pace. I was so pleased I was able to do it. I will see how much my foot swells up tonight. I came home from the park and hit the heavy bag. I haven't hit the heavy bag in ages. Always surprises me how the first 3 minute round on the back feels so awkward when I have been away from it. The second I'm back in the swing of things.
Training Observations: Do these moms walking in the park know I can clearly see their thongs through their yoga pants when they are exercise walking? Majority of runners and walkers were women.
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Trained chest and arms today. Moving away from my back/chest, legs and delts/arms. My new split will be chest/arms, legs, and back/delts. Used lighter weights than normal. Going to slowly build back to heavier weights.
The plus months my foot was injured and I couldn't run the weights really came together. I also see how when I do too much running I just shed muscle and look thin. I know running is good for athletics and health so I will add running back now that the pain is tolerable. Attempting a 3 mile run tomorrow. I hope I don't damage my messed up foot in the attempt.
Donny I'm glad you are doing what you can with your injury.
You are now using the same split I do. I do each part one day a week for a total of three. My sequence is a little different than yours; working back, traps, delts and abs; Chest, arms and abs; legs and abs. Warmup with 20 to 30 minutes of cardio.
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Ran 3 miles today at a decent pace. I was so pleased I was able to do it. I will see how much my foot swells up tonight. I came home from the park and hit the heavy bag. I haven't hit the heavy bag in ages. Always surprises me how the first 3 minute round on the back feels so awkward when I have been away from it. The second I'm back in the swing of things.
Training Observations: Do these moms walking in the park know I can clearly see their thongs through their yoga pants when they are exercise walking? Majority of runners and walkers were women.
Most women are concerned with getting or staying lean.
A little bird just told me that the women are wearing see-thru tights with thongs just for you. ;D
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you guys are going to burn yourselves out....not a criticism by any means...I'm proud of you guys....but slow it down a little ;)
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you guys are going to burn yourselves out....not a criticism by any means...I'm proud of you guys....but slow it down a little ;)
You can't be talking about me. If anything, I am too laid back (lazy) when it comes to exercise.
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Heavy squats and SLDL.
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Heavy squats and SLDL.
Almost two weeks slacking off and then a good leg workout has made me nicely sore. No heavy squats for me though, just leg presses for mass added weight.
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Trained legs today:
Leg press 2 x 12
squat 2 x 8 then 1 x 1
machine squats 1 x 10
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
One dumbbell side bends 1 x 15
Weighted crunches 1 x 50
Pulley crunches 2 x 25
Leg press calf raise 2 x 25
Standing calf raise 2 x 15
Seated calf raise 2 x 15
Neck work.
Used lighter weights than usual but still felt it. Doing cardio tomorrow. I'm going to be careful with cardio though. When I do too much I get really thin and lifting starts getting really hard. I think I shed too much muscle running. Just going to do a hard 2 miles tomorrow. Maybe if I lifted all the time with moderate weights I can do both consistently. Going to keep the run to 2 to 3 miles and see how it's working out. When I just took off recently 2 months of no cardio my lifting really took off. I also think I got leaner.
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ran 3.5 miles in 45 minutes for a blisteringggggggggggg pace ::) ::) ::)
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Heavy chest day. Terrible.
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Heavy chest day. Terrible.
Too bad about this. We all have off days when our workouts just aren't all we hoped they would be. Pride yourself on pushing through.
Conversely, we all have times when we had no ambition to workout but went to the gym anyway. Many times, these end up being the best workout experiences. Maybe this is because our expectations were set too high, so we couldn't help but to do better than expected.
My pecs suck more and more each day as I get older. That's nothing special though because when I look at other senior bodybuilders' photos, I see that many of them have the same issues as I do. Even the great Arnold's pecs have flattened out in the upper area. When he was a young man, he had amazing pec and chest development.
Lately, I have considered searching for the fountain of youth....or surgery (not). ;D
Today was a workout day for me. It was also the day a new contractor started working on some exterior repairs needed prior to painting this "money pit" abode. It was good that I stayed home because I was needed to make some on the fly decisions. Why do these projects always end up more extensive than expected?
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ran 3.5 miles in 45 minutes for a blisteringggggggggggg pace ::) ::) ::)
Your roll eyes are not lost on me. Are you sure you weren't just walking at a really slow pace with Potato at your side?
* Sorry about violating our agreement. I guess I just can't stick to it....but then it seems, neither can you.
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back/traps/calves/abs
FRONT PULLDOWNS X3
LOW CABLE ROWS 165/180/195
TBAR ROW ,2 PLATES.2.5/3 PLATES
SINGLE ARM UNDERHAND GRIP HAMMER STRENGHT PULLDOWNS X3 .GOD /STRETCH/PULL MACHINE WORKED UP TO 2 PLATES SIDE
3 SETS CHINS TO FINISH SETS 10-12 NARROW GRIP..
HYPERS 2 WEIGHTED 1 NON SETS 12/15
TRAPS
USED CHEST PRESS LIKE 'JAY'USES FOR SHRUGS ,,SUPERSETTED WITH 45 PLATE A HAND AND BROUGHT BACK TOWARDS REAR TO HIT UPPERBACK/TRAP...WORKED UP TO 3.5 PLATES ON THE PRESS..LOT OF REPS HERE..SORE TODAY.
CALVES
5 SETS STANDING CALF RAISE ..160/180/200/220/220
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Ran two miles today slow. Slightly under 9 minute per mile pace. Felt exhausted prior and I should have just rested but in the end I'm glad I did it. Tomorrow is back and delt.
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delts/bi's/forearms
supersets for delts
fr presses and side delt raises x3 135/145/155/155,,20/25/30/30
cable rear raises and upright rows x3
side raises at sides hammer grip raise up in a angle 'like making a snow angel'no homo..with 45 lb plate fr raises
bis
caable curls x3 90/110/120
seated hammer rope curls x3
seated curl machine padded elbow version x3
db curls 30/35/35
forearms
weighted rope rolls x3
reverse wrist curls x3
reverse fr cable curls x3
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Heavy back day
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Heavy back day
SON OF A BITCH WHAT DID I SAY? >:(
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Ran two miles today slow. Slightly under 9 minute per mile pace. Felt exhausted prior and I should have just rested but in the end I'm glad I did it. Tomorrow is back and delt.
did an early morning run today. Tonight no time. Don´t like running early on an empty stomach.
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Back and delts. No warm ups listed:
Pull ups 2 x max (dead hang to the bar just about touching chest. Elbows all the way down.)
Low cable rows 2 x 12 170 lbs.(My machine that's heavy compared to the commercial gym. A lot of friction in my home unit)
Dumbbell row off bench 2 x 10 80lbs (again all the way down and all the way up)
Reverse pulley pulldowns 2 x 10
Military press 2 x 8 ( bar touches my upper chest/delt region for each rep to full extension)
Dumbbell laterals 2 x 10 25lbs (strict form)
One arm pulley laterals 1 x 10
Rear dumbbell laterals 2 x 10 30lbs
Deadlifts 2 x 4 300lbs then 1 x 1 320lbs (I like doing these last when I'm fatigued so I can't use much weight.)
Barbell shrugs 2 x 10 240lbs.
Weighted hyper extensions 2 x 15 25lbs plate behind my head ( I use the old fashion horizontal one. The new 45 degree one the resistance completely falls off once you get near the top. I also like to use either a barbell or plate behind my neck/trap region instead of the hold a plate near your stomach. There is no leverage against your lower back holding a plate there. )
weighted floor crunches 1 x 50 5lbs plate behind head.
When I lift I try to think how I can make an exercise harder instead of easier. I'm there to work the muscle and not impress my ego or others. Making it harder is trying to use the greatest range of motion possible using good form with a reasonable cadence to the rep.
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Back and delts. No warm ups listed:
Pull ups 2 x max (dead hang to the bar just about touching chest. Elbows all the way down.)
Low cable rows 2 x 12 170 lbs.(My machine that's heavy compared to the commercial gym. A lot of friction in my home unit)
Dumbbell row off bench 2 x 10 80lbs (again all the way down and all the way up)
Reverse pulley pulldowns 2 x 10
Military press 2 x 8 ( bar touches my upper chest/delt region for each rep to full extension)
Dumbbell laterals 2 x 10 25lbs (strict form)
One arm pulley laterals 1 x 10
Rear dumbbell laterals 2 x 10 30lbs
Deadlifts 2 x 4 300lbs then 1 x 1 320lbs (I like doing these last when I'm fatigued so I can't use much weight.)
Weighted hyper extensions 2 x 15 25lbs plate behind my head ( I use the old fashion horizontal one. The new 45 degree one the resistance completely falls off once you get near the top. I also like to use either a barbell or plate behind my neck/trap region instead of the hold a plate near your stomach. There is no leverage against your lower back holding a plate there. )
weighted floor crunches 1 x 50 5lbs plate behind head.
When I lift I try to think how I can make an exercise harder instead of easier. I'm there to work the muscle and not impress my ego or others. Making it harder is trying to use the greatest range of motion possible using good form with a reasonable cadence to the rep.
rich last line you wrote yeah slowing the rep/supersets with still decent load 'weight'wise will yield same result 'different road'taken,i am doing this for a stretch while dr told me to take it easy 'heavy 'lifting'LEG WISE AT LEAST SHUT DOWN FOR A WHILE...I like superset /tri sets..i like to pump muscle,,don't get me wrong 6-8 reps are great at times and I like to add weight each set if possible,but change is good too..
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I havent trained yet but today Im re-introducing heavier compound movements back into my training, I really miss them
Bench
Military
Close Grips
also plan to do a 3 mile run (75% run 25% walk)
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rich last line you wrote yeah slowing the rep/supersets with still decent load 'weight'wise will yield same result 'different road'taken,i am doing this for a stretch while dr told me to take it easy 'heavy 'lifting'LEG WISE AT LEAST SHUT DOWN FOR A WHILE...I like superset /tri sets..i like to pump muscle,,don't get me wrong 6-8 reps are great at times and I like to add weight each set if possible,but change is good too..
I talked to two guys that said this and I absorbed it. They both said when they got over 55 it wasn't about the weight anymore. One said light to moderate weights with high reps gave him fantastic results. The other said you can get the same results with moderate weights. At first you think it won't work but you fatigue the muscle instead of just trying to get the weight up.
Yes, change is good but I train like a broken record.
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I talked to two guys that said this and I absorbed it. They both said when they got over 55 it wasn't about the weight anymore. One said light to moderate weights with high reps gave him fantastic results. The other said you can get the same results with moderate weights. At first you think it won't work but you fatigue the muscle instead of just trying to get the weight up.
Yes, change is good but I train like a broken record.
rich believe me we are very alike,,,i finally broke down after 'i broke down' last couple yrs 2x that made me redirect things,,,my build is best it has ever looked with less focus on how much weight as oppossed to how i lift it and execute it and the blood volume ,,its not always that way or perfect,,and i 2nd guess certain workouts all the time,,then i realize who the fuk am i?i'm not getting paid for it,its not life or death,,i'm not in my 30's anymore,,get over it/yourself and for me be the best 47 yr old there is,,,that gets me through it...
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Wow I hit a wall today like no ones business. Weights went fine then I went on the treadmill. 20 minutes in its like I went from fine to absolutely nothing left. It was bizarre
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Circuit Boxing workout and then cycle today.
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Circuit Boxing workout and then cycle today.
8),,go d
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Today is a day off. Had too many beers yesterday but I don't feel too bad. Driving to the boardwalk to watch the ocean waves. We are under a Tropical storm watch and I can't wait to see the waves. Bet anything there will be guys out in wet suits surfing. They will look like black shadows on the water in the storm. I guess they have no fear of the rip tides that must be ferocious in this storm.
NJ Flex I will have a classic Jersey shore sausage and peppers sandwich at the Midway if they are open for lunch. Really tempted to body surf the waves but I think it would be suicide with my very ordinary swimming ability. I had to take a one month boating school at work and on the final day to pass you had to swim about 400 meters for a time standard. I made it, barely. Compared to the guy in the lane next to me doing fluid effortless strokes they said I looked like someone having an epileptic seizure with all the water I was splashing. Not a good swimmer here.
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Today is a day off. Had too many beers yesterday but I don't feel too bad. Driving to the boardwalk to watch the ocean waves. We are under a Tropical storm watch and I can't wait to see the waves. Bet anything there will be guys out in wet suits surfing. They will look like black shadows on the water in the storm. I guess they have no fear of the rip tides that must be ferocious in this storm.
NJ Flex I will have a classic Jersey shore sausage and peppers sandwich at the Midway if they are open for lunch. Really tempted to body surf the waves but I think it would be suicide with my very ordinary swimming ability. I had to take a one month boating school at work and on the final day to pass you had to swim about 400 meters for a time standard. I made it, barely. Compared to the guy in the lane next to me doing fluid effortless strokes they said I looked like someone having an epileptic seizure with all the water I was splashing. Not a good swimmer here.
8)AND A LEMONADE..AND THEN A KOHLERS TWIST..
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rich believe me we are very alike,,,i finally broke down after 'i broke down' last couple yrs 2x that made me redirect things,,,my build is best it has ever looked with less focus on how much weight as oppossed to how i lift it and execute it and the blood volume ,,its not always that way or perfect,,and i 2nd guess certain workouts all the time,,then i realize who the fuk am i?i'm not getting paid for it,its not life or death,,i'm not in my 30's anymore,,get over it/yourself and for me be the best 47 yr old there is,,,that gets me through it...
Imagine how one might feel about bodybuilding when they are 71. I agree with your statement, "Be the best (insert age) year old there is..."
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All you can is be the best with what God has given you.
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All you can is be the best with what God has given you.
being that there is no such thing as "god", whats the next best step?
and this is not trolling
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being that there is no such thing as "god", whats the next best step?
and this is not trolling
All you can be is the best with what genetics has given you.
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heavy legs are on rest mode for a few wks ,,on dr orders
quads did extensions light for me sets 6 20/15/15/12/12/12
ham curls seated and lying 7 sets
calves 8 sets
rode bike
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I did 2 miles this morning on an empty stomach. I dont get cardio tired, my right knee wants to give up on me and the botttom of both my calves tighten up like a mother fucker
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Took the entire weekend off. Last week I got 3 good lifting sessions and 2 good runs in. Even one day of heavy bag work too after a run. The runs are under 9 minute pace so I'm moving in a positive direction concerning the nerve damage to my foot. Looking forward to tomorrows workout.
Having my future son in law over for dinner. He's a jui jitsu guy who weighs about 240lbs. He constantly wants me to come over his dojo to roll on the mats. I haven't been on the mats for over 15 years and it's not like riding a bike. Just don't want to do it at this stage of my life.
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8)AND A LEMONADE..AND THEN A KOHLERS TWIST..
Couldn't get any of that. Everything was closed for the storm. Just got a slice of pizza at Marrucas. The waves are insane.
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Took the entire weekend off. Last week I got 3 good lifting sessions and 2 good runs in. Even one day of heavy bag work too after a run. The runs are under 9 minute pace so I'm moving in a positive direction concerning the nerve damage to my foot. Looking forward to tomorrows workout.
Having my future son in law over for dinner. He's a jui jitsu guy who weighs about 240lbs. He constantly wants me to come over his dojo to roll on the mats. I haven't been on the mats for over 15 years and it's not like riding a bike. Just don't want to do it at this stage of my life.
I am sure you will get back into it. I am enjoying helping out at the School i train at now. Seems to help my hand too. Training wise today i will go running in the evening in the woods.
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Did Chest and arms: Used moderate weights. I did what I can with my slap tear shoulder
Flat dumbbell bench 2 x 8 75lbs. ( Went all the way down not the usual upper arms parallel with the floor)
Incline dumbbell bench 2 x 8 65lbs (touched shoulders with the edge of the dumbbells on the way down each rep.)
Flat flies 2 x 10 45lbs ( Tried to stretch deep.)
Push ups 2 x max ( done quickly after last set of flat flies is really tough.)
EZ bar curl 2 x 10 85 lbs
Alternate dumbbell curls 2 x 8 40 lbs
Single arm pulley curls 2 x 12
Weighted dips 2 x 8 20 lbs. (Went deep)
traditional tricep pushdowns 2 x 10
reverse grip single arm tricep extension 2 x 12
Forearm wrist curls 2 x 20 85 lbs
Reverse leverage bar extensions 2 x 15
Situps on an incline board 1 x 30
Weighted feet up crunches 1 x 40
Pulley crunches 2 x 30
Ivanko gripper 2 x 20
Using lighter weights to give my body a break. I've been training hard for about 3 months and my body is beginning to rebel. Hopefully after a moderate weight week I'll be in the mood for heavier weights next week.
Gym Observations: Who am I kidding. I'm back in my basement. Miss the girls in yoga pants. I think I will join a gym again for a couple of months but I will try a different gym near my house. I heard the one I mentioned is more hardcore than the one my wife got me a 3 month membership too. Just don't want to train in a dump. I have to check this new gym out. I haven't set foot in it for 12 years. I know women don't like hardcore dungeon type gyms. The gym is owned by some guy that's into martial arts.
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2 mile run in the a.m.
afternoon
jump rope 1 minute--to--shadow box 1 minute--to--hit bag 1 minute--to--hard stair stepper 1 minute--to--knee ups for abs--to--some ab exercise i dont know name of
repeated this 5 times
then
took a couple minutes off
shadow box 2 minutes--to--harddd stepper 1 minute---to--knees to the groin (lol)
repeated this 5 times
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chest/tri/abs
fdbell press,,after warm set,,65/75/80/80..12/10/8/6
inc press dbell 60/65/70..10/10/8
flat flye 45/50/50 10/8/8
low cable flyes x3
dips superset with pushups 15x15x2
tris
overhead cable extensions x4..12/10/10/10
rope pushdowns x3..10/10/1o
dbell lying extensions x3 ..sets 10
2 sets dip machine 15 reps
abs
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keep it up mature men of iron ;)
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The dreaded leg day:
Leg press 2 x 15 8 plates and two 5's.That's 4 plates a side. (Went really deep. I notice the gym norm is to load the machine with a million plates and do shallow knee bends. Even most of the pros in the videos do this. The muscle gets hit the hardest using a complete range of controlled motion. It's just common physics/math of energy used)
squat 2 x 8 then 1 x 1
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 10
side bend with single dumbbell 1 x 15 (I know for a bodybuilder this is a no but I'm not a bodybuilder)
hanging leg raise 2 x 20
ab wheel 2 x 20 (tried to roll out far)
machine pulley crunches 2 x 30
leg press calf 2 x 25
standing 2 x 15 300lbs
Seated calf 2 15 85lbs
tibalis work 1 x 20
Neck work
Noticed I work out slower at home than in a commercial gym. I guess I day dream and listen to the music too much. I have to be conscience of this next time. I also go faster in a commercial gym because the machines in general are select a weight with a pin pull. Every thing I have in my basement is plate loaded. Tomorrow is running and heavy bag work. It will be a much needed day off from lifting.
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The dreaded leg day:
Leg press 2 x 15 8 plates and two 5's.That's 4 plates a side. (Went really deep. I notice the gym norm is to load the machine with a million plates and do shallow knee bends. Even most of the pros in the videos do this. The muscle gets hit the hardest using a complete range of controlled motion. It's just common physics/math of energy used)
squat 2 x 8 then 1 x 1
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 10
side bend with single dumbbell 1 x 15 (I know for a bodybuilder this is a no but I'm not a bodybuilder)
hanging leg raise 2 x 20
ab wheel 2 x 20 (tried to roll out far)
machine pulley crunches 2 x 30
leg press calf 2 x 25
standing 2 x 15 300lbs
Seated calf 2 15 85lbs
tibalis work 1 x 20
Neck work
Noticed I work out slower at home than in a commercial gym. I guess I day dream and listen to the music too much. I have to be conscience of this next time. I also go faster in a commercial gym because the machines in general are select a weight with a pin pull. Every thing I have in my basement is plate loaded. Tomorrow is running and heavy bag work. It will be a much needed day off from lifting.
Rich get that Jui Jitsu training in there too.
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NICE WORK RICH....YEAH LEG PRESSES MOST KIDS IN MY GYM AND A FEW OLDER TRAINEES PUT WAYYYY TOOO MUCH ON PRESS FOR 1/4 RANGE ,,I HIT CHEST/RIBS AND STILL DO 14 -15 TOTAL PLATES FOR REPS 8-12 DEPENDING ,,SOMETIMES I DO 10 PLATES 5 PER SIDE FOR 15-20 REPS SICK PUMP...
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Reference the leg press I notice one of the tricks of the "I put a truck of weight on crowd" is keeping the back board high. This way the knees can hit the chest while barely bending. Yates mentioned this in one of this articles. He said keep the back board low so you can get your legs back.
Donny, my jui jitsu days are over. Truth be told I wasn't that good at it and I am a better striker than a submission wrestler. If I consider anything I might go to the local community college and join the Judo club but I doubt it. I did my time and I'm out to stud now. ;D
I remember the day I quit jui jitsu. The instructor said get someone in the full mount and punch him. Bottom guy try to get out of it. One of the instructors got on top of me and started whacking me. I couldn't get him off and everything I tried he countered. When they said switch positions the instructor that just whacked me said I'm an instructor I don't need the practice in this drill. I never got a chance to punch him in the face back. I drove home thinking what the fuck am I doing this for? It was the same realization that I quit boxing after 5 fights. Four of which I won. I really don't like getting hit in the face. ;D That's why I'm still pretty now.
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NICE WORK RICH....YEAH LEG PRESSES MOST KIDS IN MY GYM AND A FEW OLDER TRAINEES PUT WAYYYY TOOO MUCH ON PRESS FOR 1/4 RANGE ,,I HIT CHEST/RIBS AND STILL DO 14 -15 TOTAL PLATES FOR REPS 8-12 DEPENDING ,,SOMETIMES I DO 10 PLATES 5 PER SIDE FOR 15-20 REPS SICK PUMP...
Yes full range is always the way to go. no ego. maybe some partials at the end or Burns.
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Reference the leg press I notice one of the tricks of the "I put a truck of weight on crowd" is keeping the back board high. This way the knees can hit the chest while barely bending. Yates mentioned this in one of this articles. He said keep the back board low so you can get your legs back.
Donny, my jui jitsu days are over. Truth be told I wasn't that good at it and I am a better striker than a submission wrestler. If I consider anything I might go to the local community college and join the Judo club but I doubt it. I did my time and I'm out to stud now. ;D
I remember the day I quit jui jitsu. The instructor said get someone in the full mount and punch him. Bottom guy try to get out of it. One of the instructors got on top of me and started whacking me. I couldn't get him off and everything I tried he countered. When they said switch positions the instructor that just whacked me said I'm an instructor I don't need the practice in this drill. I never got a chance to punch him in the face back. I drove home thinking what the fuck am I doing this for? It was the same realization that I quit boxing after 5 fights. Four of which I won. I really don't like getting hit in the face. ;D That's why I'm still pretty now.
you are a good man. I think also harder than you think. I love now getting into Wing Tzun again. Always was more of a boxer ;D
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Yes full range is always the way to go. no ego. maybe some partials at the end or Burns.
YEP...
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Training and paleo took a back seat today to laziness and an entire pumpkin pie :D :D :D
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chest/tri/abs
fdbell press,,after warm set,,65/75/80/80..12/10/8/6
inc press dbell 60/65/70..10/10/8
flat flye 45/50/50 10/8/8
low cable flyes x3
dips superset with pushups 15x15x2
tris
overhead cable extensions x4..12/10/10/10
rope pushdowns x3..10/10/1o
dbell lying extensions x3 ..sets 10
2 sets dip machine 15 reps
abs
I did the same yesterday (Chest, Tri's, Abs), different exercises though:
Chest
Flat bench press (barbell) - 4 sets
Close grip bench - 4 sets
Cable cross overs - 4 sets
Tri's
JM Press - 4 Sets
Weighted dips - 4 sets
Rope pushdowns - 4 sets
Abs (LOL)
100 crunches (lame) :D
Also
20 minutes on bike in the AM (3.5 miles)
20 minute walk at lunch time
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I did the same yesterday (Chest, Tri's, Abs), different exercises though:
Chest
Flat bench press (barbell) - 4 sets
Close grip bench - 4 sets
Cable cross overs - 4 sets
Tri's
JM Press - 4 Sets
Weighted dips - 4 sets
Rope pushdowns - 4 sets
Abs (LOL)
100 crunches (lame) :D
Also
20 minutes on bike in the AM (3.5 miles)
20 minute walk at lunch time
JM press...nice
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Had a planned cardio day today but I'm shot and didn't do it. I think for the most part I'm pretty disciplined. Tomorrow is back and delt day. Friday I will get a good cardio day in.
Yates once said you shouldn't listen to instinct because instinct will always tell you to rest. I disagree in that if you are doing your workouts every week and not missing days then at least once in awhile you can skip a workout due to fatigue.
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Had a planned cardio day today but I'm shot and didn't do it. I think for the most part I'm pretty disciplined. Tomorrow is back and delt day. Friday I will get a good cardio day in.
Yates once said you shouldn't listen to instinct because instinct will always tell you to rest. I disagree in that if you are doing your workouts every week and not missing days then at least once in awhile you can skip a workout due to fatigue.
I go by how i feel. If i feel tired not necessarily fatigued but i know if i ran i can´t give it what i want.. i rest a Day and Bingo..i run and it´s productive.
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Likely not training today. The contractor and his crew have been working on the "money pit" last week and this. That's my excuse.
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All the work you had on that house you could have bought the house you wanted. Just playing. Hope it comes out fantastic.
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All the work you had on that house you could have bought the house you wanted. Just playing. Hope it comes out fantastic.
You know, you are right. It was the house we wanted at the time we bought it. It is 30 years old now. Things fail overtime. Part of the current work is repairing the sloppy job the window installer did 10 years ago. -Should be simple. Unfortunately, some dry rot was discovered, which has to be fixed whether I stay here or sell. This little project is costing me near $2,000 a day in labor + materials which so far have come to about $1,600. The guys have been here four 4 days now. This doesn't include the price for painting it, which is a little over $9,000. Should have burned it down. The deductible is only $10,000. Unfortunately, I am too honest to do such a thing.
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LATE TRAINING FOR ME IN PM,SO WHEN I GOT TO GYM I HAD IDEA WHAT WORKOUT AND TIME I WOULD DO ,,
BACK PERFORMED TRISETS
1ST ROUND X3 ,,TBAR ROW /LOW CABLE ROWS/PULLDOWNS BEHIND NECK..10REPS PER
2ND ROUND ..STANDING STRETCH PULL ROPE TO WAIST/SHRUGS ON CHEST MACHINE./AND SEATED ROPE PULLS TO FACE..10REPS PER
FINISHED WITH CLOSE GRIP CHINUPS X3 AND 45 PLATE PER HAND SIDE SHRUGS
WEIGHTED HYPERS X3
ABS
CALVES 200/200/220/220 ON STANDING CALF RAISE
HAD GREAT STAMINA AND GREAT PUMP MOVED FAST...AND STILL MOVED SOME GOOD WEIGHT CLOSE TO WHAT I USUALLY DO WHEN DOING NORMAL ROUTINE...
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Back and delts:
Pull ups 2 x max
Low cable rows 2 x 12 175lbs
Dumbbell rows 2 x 8 90lbs (all the way down and up)
Reverse grip pulldowns 2 x 10
Military press 2 x 8-6 (cleaned weight from floor and started each rep from my shoulders. I get more from this than the usual half press I see in the gym in the smith machine using 225lbs. Lighter weight and a full range hits the muscle harder)
Dumbbell lateral raise 2 x 10 28lbs
D handle one arm delt pulley lateral 1 x 10
Rear delt Dumbbell lateral raise 2 x 10
Deadlifts 2 x 4 305lbs then 1 x 1 330lbs
Weighted hypers 2 x 12 35lbs plate behind head
Weighted crunches 1 x 40
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Back and delts:
Pull ups 2 x max
Low cable rows 2 x 12 175lbs
Dumbbell rows 2 x 8 90lbs (all the way down and up)
Reverse grip pulldowns 2 x 10
Military press 2 x 8-6 (cleaned weight from floor and started each rep from my shoulders. I get more from this than the usual half press I see in the gym in the smith machine using 225lbs. Lighter weight and a full range hits the muscle harder)
Dumbbell lateral raise 2 x 10 28lbs
D handle one arm delt pulley lateral 1 x 10
Rear delt Dumbbell lateral raise 2 x 10
Deadlifts 2 x 4 305lbs then 1 x 1 330lbs
Weighted hypers 2 x 12 35lbs plate behind head
Weighted crunches 1 x 40
2 seems to be your working sets that by design?or peak weight sets..
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just did 4 miles on the treadmill which is my longest run ever, also had my best 1 mile splits and also had a few incline runs mixed in. Very pleased
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2 seems to be your working sets that by design?or peak weight sets..
A little confused Flex by what you're asking. Two sets are work sets to failure or close to it. The majority of the time it's the same weight. I use a warm up set as needed but never list them. For example in the leg press I do two warm up sets prior to my two work sets. For my four lat exercises I might use one warm up set on the low rows. Dumbbell rows and reverse grip pull down get no warm up sets because I am ready to go right to the work sets. Many times I don't use a warm up as the workout goes on. Especially when doing the second exercise for a body part.
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A little confused Flex by what you're asking. Two sets are work sets to failure or close to it. The majority of the time it's the same weight. I use a warm up set as needed but never list them. For example in the leg press I do two warm up sets prior to my two work sets. For my four lat exercises I might use one warm up set on the low rows. Dumbbell rows and reverse grip pull down get no warm up sets because I am ready to go right to the work sets. Many times I don't use a warm up as the workout goes on. Especially when doing the second exercise for a body part.
What inspired this type of routine for you?
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A little confused Flex by what you're asking. Two sets are work sets to failure or close to it. The majority of the time it's the same weight. I use a warm up set as needed but never list them. For example in the leg press I do two warm up sets prior to my two work sets. For my four lat exercises I might use one warm up set on the low rows. Dumbbell rows and reverse grip pull down get no warm up sets because I am ready to go right to the work sets. Many times I don't use a warm up as the workout goes on. Especially when doing the second exercise for a body part.
8)...i get it...
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LATE TRAINING FOR ME IN PM,SO WHEN I GOT TO GYM I HAD IDEA WHAT WORKOUT AND TIME I WOULD DO ,,
BACK PERFORMED TRISETS
1ST ROUND X3 ,,TBAR ROW /LOW CABLE ROWS/PULLDOWNS BEHIND NECK..10REPS PER
2ND ROUND ..STANDING STRETCH PULL ROPE TO WAIST/SHRUGS ON CHEST MACHINE./AND SEATED ROPE PULLS TO FACE..10REPS PER
FINISHED WITH CLOSE GRIP CHINUPS X3 AND 45 PLATE PER HAND SIDE SHRUGS
WEIGHTED HYPERS X3
ABS
CALVES 200/200/220/220 ON STANDING CALF RAISE
HAD GREAT STAMINA AND GREAT PUMP MOVED FAST...AND STILL MOVED SOME GOOD WEIGHT CLOSE TO WHAT I USUALLY DO WHEN DOING NORMAL ROUTINE...
Then you are definitely on target if you are still lifting near your normal weights. I will do some supersets today. Full body but as Rich says it´s not easy and not just for beginners. Depends on how you work and rest. Look at Steve Reeves he had limited equipment while serving in the Philipines he had a 100 pound Barbell set and at a bodyweight of 203 he squated 100 times non stop.. always a way... keep pumpin :)
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Light week this week. Getting more soreness with these light weeks.
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Light week this week. Getting more soreness with these light weeks.
its good body gets a dose of a different weight load/rep scheme/forcing muscle to feel a lighter weight seem heavy..
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despite some of our bickering and sometimes trolling wars ,i think some of us pick up some new ideas or lost exercises other do here and we could apply to our own workouts,,case in point the delt day triset 'donny'likes...
triset x4 laterals.front raises,rear raises all seated,,db 15/20/25/25
fr press,135,145,155,165
cable up rights x3
behind back cable raises x3
bi's
curls straight bar 10/10/10/8 ..65-115
seated cable rope hammers pull to face 'flex'
db curls standing 30/35/40
seated curl machine x2
forarms
rope rollups weighted x3
behind back cable wrist curls x4
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Ran two slow 9 minute miles yesterday. Doing nothing today. Hitting the Rutgers vs Michigan game tonight. My nephew invited me and the wife to the game and his amazing pre game cook out.
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Ran two slow 9 minute miles yesterday. Doing nothing today. Hitting the Rutgers vs Michigan game tonight. My nephew invited me and the wife to the game and his amazing pre game cook out.
man I'd kill to do 9 minute miles--Im at 12 right now :-\
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some pump leg work 'light weights'15 reps sets
extensions x5
lunges up steps x3
lying sled press x3
ham curls standing x\3
seated leg curls x3
calf raises seated x5
treadmill
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some pump leg work 'light weights'15 reps sets
extensions x5
lunges up steps x3
lying sled press x3
ham curls standing x\3
seated leg curls x3
calf raises seated x5
treadmill
how was the Higher reps?
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how was the Higher reps?
fine i did reps slower,,little rest between sets,,its a joke workout compared to what i'm used to doing,,but i'm listening to dr through this...treadmill was the highlite lol...
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off topic...had a nice italian sun dinner
olives/fresh mozzarella.warm bread/olive oil of course/some pepper
ravioli,made with asparagus/spinach ,ricotta/asiago/homeade wifes sauce..
nice glass'italian' valpolicella red wine
salad as well always salad..
table looked beautiful...of course clumsy daughter spilled my wine half empty into my wifes lap...
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off topic...had a nice italian sun dinner
olives/fresh mozzarella.warm bread/olive oil of course/some pepper
ravioli,made with asparagus/spinach ,ricotta/asiago/homeade wifes sauce..
nice glass'italian' valpolicella red wine
salad as well always salad..
table looked beautiful...of course clumsy daughter spilled my wine half empty into my wifes lap...
You are making me drool. I went to my friends' house for dinner tonight. The fare was Vietnamese. Most of it was unfamiliar looking and tasting. She worked hard to fix a nice meal. The company and conversation was excellent. The dinner was okay. Yours seems better.
I promised my daughter that I would fix chicken cacciatore or hunter-style chicken, modified to work with boneless and skinless chicken breasts (the only way she will eat chicken). It's going to be a challenge.
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fine i did reps slower,,little rest between sets,,its a joke workout compared to what i'm used to doing,,but i'm listening to dr through this...treadmill was the highlite lol...
well i started doing some light Deadlifts yesterday and worked well. Going for 10-12 reps in most exercises. Close grip benches with an ez bar. I had to make a long phone call yesterday evening so i did it while going for a walk of 1 hour 30. time went passed fast. Prefer getting outside as often as possible.
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A good read steve..
http://www.cbass.com/Carpinelli.htm
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A good read steve..
http://www.cbass.com/Carpinelli.htm
THANKS I WILL TONIGHT...I KNOW THERES MANY FACTORS TO GET THE JOB DONE...I'M OK WITH IT BELIEVE ME..JUST LIKE TO TRAIN...
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THANKS I WILL TONIGHT...I KNOW THERES MANY FACTORS TO GET THE JOB DONE...I'M OK WITH IT BELIEVE ME..JUST LIKE TO TRAIN...
Just a good read.. one mans meat is another mans poison. i am just working with what i can going to a great burn. Actually really feeling my quads ,Buns on the Deads yesterday. Using much less than normal. All good. 10-12 good slow reps.
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Just a good read.. one mans meat is another mans poison. i am just working with what i can going to a great burn. Actually really feeling my quads ,Buns on the Deads yesterday. Using much less than normal. All good. 10-12 good slow reps.
The Ralph N. Carpinelli, PhD article Bass uses to explain the principles of exercising slow and fast twitch muscle fibers is interesting. The easy conclusion is that weight training exercise should be done in moderation, when considering both resistance and the number of repetitions. The key seems to be controlled movements. Slow with good form is best for most folks.
Some people like the feeling of accomplishment they get from lifting heavy. That's best left to the power lifters. Applying the principles of exercising for health, conditioning and some size are my preference, especially since I came to the conclusion that my genetics greatly affect the end result. I wasn't nor could I ever be a mass monster. More and more I see really muscular, but fit folks using lighter resistance and more controlled reps. There are also a number of people who apply both this principle and that of using greater resistance with lower reps as in doing warm-up sets prior to work sets for the same movement, while keeping the number of sets and reps to a reasonable count. How effective this is, I believe varies from one muscle group to another.
One of my goals is to come away from the gym after a good workout feeling refreshed and not depleted. It is what keeps me coming back. It must work, since I've been at it most of my very long adult life.
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The Ralph N. Carpinelli, PhD article Bass uses to explain the principles of exercising slow and fast twitch muscle fibers is interesting. The easy conclusion is that weight training exercise should be done in moderation, when considering both resistance and the number of repetitions. The key seems to be controlled movements. Slow with good form is best for most folks.
Some people like the feeling of accomplishment they get from lifting heavy. That's best left to the power lifters. Applying the principles of exercising for health, conditioning and some size are my preference, especially since I came to the conclusion that my genetics greatly affect the end result. I wasn't nor could I ever be a mass monster. More and more I see really muscular, but fit folks using lighter resistance and more controlled reps. There are also a number of people who apply both this principle and that of using greater resistance with lower reps as in doing warm-up sets prior to work sets for the same movement, while keeping the number of sets and reps to a reasonable count. How effective this is, I believe varies from one muscle group to another.
One of my goals is to come away from the gym after a good workout feeling refreshed and not depleted. It is what keeps me coming back. It must work, since I've been at it most of my very long adult life.
Great post Jay... :)
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off topic...had a nice italian sun dinner
olives/fresh mozzarella.warm bread/olive oil of course/some pepper
ravioli,made with asparagus/spinach ,ricotta/asiago/homeade wifes sauce..
nice glass'italian' valpolicella red wine
salad as well always salad..
table looked beautiful...of course clumsy daughter spilled my wine half empty into my wifes lap...
My wife is Italian too. We have the same taste in wine. Dry red italian valpolicella please.
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Trained chest and arms today:
Observation: Just watched a video of Jay Cutler training recently. He used 40lbs for alternate dumbbell curls and 85lbs for skull crushers. He also used the cheat weight assist machine for dips. I am not comparing myself to one of the best bodybuilders ever. No, at around 185 at 5'8" I'm sure he can out lift me. The point I'm trying to make is that I'm killing myself with what is heavy weights for me when it might not be necessary. I use 40 to 45lbs for alternate dumbbell curls, 85 to 100 for skull crushers and I add 25lbs when I dip most of the time. What do I have for that? A good non drug physique but my shoulders are shot. I also have other joint issues at 56.
I have heard Chris Dickerson at his peak never went above 225lbs in squats and rarely above 115 in the press behind the neck. Padilla used 25lb for concentration curls. Arnold despite on occasion using heavy weights in presses normally used 225lbs for benching for fast paced training. Steve Davis using 115 for lat rows.
The point I'm trying to make is that you can train hard with less than heavy weights. Training fast will make a moderate weight heavy. It's like the story I heard about Dickerson. One guy was saying the weight Dickerson used was a joke until he trained with him and couldn't keep up. The first couple of sets were easy but when he got to the 6th set that light weight felt like 1000 lbs.
Am I against heavy weights? No! Just saying we have been brain washed into thinking the stars are using inhuman crazy weights. Maybe Yates and Coleman but most of the rest are very human.
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My wife is Italian too. We have the same taste in wine. Dry red italian valpolicella please.
JUST RECENTLY I GOT INTO the 'ripasso'version 20.00 or so dollars yields a great wine...
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Trained chest and arms today:
Observation: Just watched a video of Jay Cutler training recently. He used 40lbs for alternate dumbbell curls and 85lbs for skull crushers. He also used the cheat weight assist machine for dips. I am not comparing myself to one of the best bodybuilders ever. No, at around 185 at 5'8" I'm sure he can out lift me. The point I'm trying to make is that I'm killing myself with what is heavy weights for me when it might not be necessary. I use 40 to 45lbs for alternate dumbbell curls, 85 to 100 for skull crushers and I add 25lbs when I dip most of the time. What do I have for that? A good non drug physique but my shoulders are shot. I also have other joint issues at 56.
I have heard Chris Dickerson at his peak never went above 225lbs in squats and rarely above 115 in the press behind the neck. Padilla used 25lb for concentration curls. Arnold despite on occasion using heavy weights in presses normally used 225lbs for benching for fast paced training. Steve Davis using 115 for lat rows.
The point I'm trying to make is that you can train hard with less than heavy weights. Training fast will make a moderate weight heavy. It's like the story I heard about Dickerson. One guy was saying the weight Dickerson used was a joke until he trained with him and couldn't keep up. The first couple of sets were easy but when he got to the 6th set that light weight felt like 1000 lbs.
Am I against heavy weights? No! Just saying we have been brain washed into thinking the stars are using inhuman crazy weights. Maybe Yates and Coleman but most of the rest are very human.
Weighted dips can really wreck one's shoulders. The movement feels so much better and productive when doing them weight assisted.
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Trained chest and arms today:
Observation: Just watched a video of Jay Cutler training recently. He used 40lbs for alternate dumbbell curls and 85lbs for skull crushers. He also used the cheat weight assist machine for dips. I am not comparing myself to one of the best bodybuilders ever. No, at around 185 at 5'8" I'm sure he can out lift me. The point I'm trying to make is that I'm killing myself with what is heavy weights for me when it might not be necessary. I use 40 to 45lbs for alternate dumbbell curls, 85 to 100 for skull crushers and I add 25lbs when I dip most of the time. What do I have for that? A good non drug physique but my shoulders are shot. I also have other joint issues at 56.
I have heard Chris Dickerson at his peak never went above 225lbs in squats and rarely above 115 in the press behind the neck. Padilla used 25lb for concentration curls. Arnold despite on occasion using heavy weights in presses normally used 225lbs for benching for fast paced training. Steve Davis using 115 for lat rows.
The point I'm trying to make is that you can train hard with less than heavy weights. Training fast will make a moderate weight heavy. It's like the story I heard about Dickerson. One guy was saying the weight Dickerson used was a joke until he trained with him and couldn't keep up. The first couple of sets were easy but when he got to the 6th set that light weight felt like 1000 lbs.
Am I against heavy weights? No! Just saying we have been brain washed into thinking the stars are using inhuman crazy weights. Maybe Yates and Coleman but most of the rest are very human.
Rich you are a Hardcore HIT guy.. and that´s your style. I like reading your posts. I have always trained moderate and never really super heavy. I did like going Heavier with 5x5 which was great but for me not long term. I got pains that were a signal it´s not for me. Clarence Bass does write some great information for the older trainer.
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Trained chest and arms today:
Observation: Just watched a video of Jay Cutler training recently. He used 40lbs for alternate dumbbell curls and 85lbs for skull crushers. He also used the cheat weight assist machine for dips. I am not comparing myself to one of the best bodybuilders ever. No, at around 185 at 5'8" I'm sure he can out lift me. The point I'm trying to make is that I'm killing myself with what is heavy weights for me when it might not be necessary. I use 40 to 45lbs for alternate dumbbell curls, 85 to 100 for skull crushers and I add 25lbs when I dip most of the time. What do I have for that? A good non drug physique but my shoulders are shot. I also have other joint issues at 56.
I have heard Chris Dickerson at his peak never went above 225lbs in squats and rarely above 115 in the press behind the neck. Padilla used 25lb for concentration curls. Arnold despite on occasion using heavy weights in presses normally used 225lbs for benching for fast paced training. Steve Davis using 115 for lat rows.
The point I'm trying to make is that you can train hard with less than heavy weights. Training fast will make a moderate weight heavy. It's like the story I heard about Dickerson. One guy was saying the weight Dickerson used was a joke until he trained with him and couldn't keep up. The first couple of sets were easy but when he got to the 6th set that light weight felt like 1000 lbs.
Am I against heavy weights? No! Just saying we have been brain washed into thinking the stars are using inhuman crazy weights. Maybe Yates and Coleman but most of the rest are very human.
rich we are all in the same boat,we try to overthink something so basic ,human mechanics and the ability to perform something whether its light or heavy,,,lighter is perceived sign of weakness ,heavier is sign of strength.its good to do both and how you achieve it whether light or heavy is most important.traing hard doesn't always need to be heavy,,as much as I love heavy weight training for legs,i might need to scale back or at least less heavy sets for a while ,I have all the leg size I want .I enjoy all forms of training ..
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Superset leg extensions with free hand squats...pre exhaust .. try to do 100 reps.
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Superset leg extensions with free hand squats...pre exhaust .. try to do 100 reps.
I've achieved a good pump from bodyweight squats when done with a lot of reps. Growing noticeable muscle is another story. I've not experienced this.
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I've achieved a good pump from bodyweight squats when done with a lot of reps. Growing noticeable muscle is another story. I've not experienced this.
The Pre Exhaust did it for me. Do 15 reps or so to failure then no rest do maximum free hand squats.
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I heard Wilf Sylvester when he won the short Mr. Universe in 1975 he gave up barbell squats and hacks. He used 400 rep body weight squats with leg extensions and leg curls. It worked for him he won his class.
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chest/tr/abs
supersets tonight
inc press with inc flyes...135/30 flye,,165/35..185/40's.185/40
seated hammer lower press with dips 2.5 plates all sets and dips 10x10
seated press 'stack'type seat set for mid chest with pec deck flyes x4
tris
pushdowns x4
overhead rope extensions x3
skullcrusher and push press combined x3 mix reps 3 skull and 3 press each till i hit 9 each each set..nice pump..why i use odd #don't know lol..
abs
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Legs:
Leg press 2 x 12 8 plates plus 20lbs.
Squats 2 x 9 225lbs then 1 x 1 255 (Sank them)
Machine squats 1 x 10 235lbs (couldn't bend my legs any lower)
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
side bend one dumbbell 1 x 15 100lbs
Hanging leg raise 2 x 15 5lbs sand weights attached to ankles)
wheel roll out 2 x 20
machine crunches 2 x 25
leg press calf 2 x 25 235lbs
standing calf 2 x 15 310lbs
seated 2 x 15 90lbs (I don't know why I work my calves. I have nothing to show for it. Worst calves ever.)
Neck work
Observations: I eat good for breakfast and lunch. When I get off of work I am so hungry I say fuck it and break out the chips and other junk. I also drink too much on the week ends. Sometimes I think why lead a spartan life of brutal work outs if you're not enjoying life.
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Legs:
Leg press 2 x 12 8 plates plus 20lbs.
Squats 2 x 9 225lbs then 1 x 1 255 (Sank them)
Machine squats 1 x 10 235lbs (couldn't bend my legs any lower)
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
side bend one dumbbell 1 x 15 100lbs
Hanging leg raise 2 x 15 5lbs sand weights attached to ankles)
wheel roll out 2 x 20
machine crunches 2 x 25
leg press calf 2 x 25 235lbs
standing calf 2 x 15 310lbs
seated 2 x 15 90lbs (I don't know why I work my calves. I have nothing to show for it. Worst calves ever.)
Neck work
Observations: I eat good for breakfast and lunch. When I get off of work I am so hungry I say fuck it and break out the chips and other junk. I also drink too much on the week ends. Sometimes I think why lead a spartan life of brutal work outs if you're not enjoying life.
RICH CALVES I 'D RATHER HAVE SOME THAN NONE ,,TRAIN EM....BALANCE OR CLOSE AS U COULD GET,,,NICE ROUTINE,,,
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jump rope 60 seconds--wait 20 seconds--shadow box 60 seconds--wait 20 seconds--hit bag with rights and lefts as fast as possible for 60 secnds--wait 20 seconds--stair stepper 60 seconds as hard as possible-wait 20 seconds--30 land mines --wait 20 seconds--1 minute plank---then wait 60 seconds and repeat 5 more times
thennnnnnnnnnnn---jump rope 60 seconds---str8 to stair stepper for 60 seconds--wait 30 seconds repeat 5 times
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jump rope 60 seconds--wait 20 seconds--shadow box 60 seconds--wait 20 seconds--hit bag with rights and lefts as fast as possible for 60 secnds--wait 20 seconds--stair stepper 60 seconds as hard as possible-wait 20 seconds--30 land mines --wait 20 seconds--1 minute plank---then wait 60 seconds and repeat 5 more times
thennnnnnnnnnnnn---jump rope 60 seconds---str8 to stair stepper for 60 seconds--wait 30 seconds repeat 5 times
You're gonna be a fitness competitor in no time with that routine.
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A wet windy dull Day today...but perfect for my run later. I had a very pleasent Dinner with my Female friend yesterday. She took me out for Dinner. I am a Modern Man the Woman pays ;D
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back /traps/abs
trisetted again back pressed for time late workout /trained non stop
first group
tbar row chest supported /front pulldowns narrow bar/single arm cable row x3
next...
pulldowns behind neck/underhanded standing pulldowns stretch to waist/shrugs on chest press x3
last group
wide bar low cable rows/45 lb plate per hand shrugs hands at side/hyperextensions weighted x3
abs...
treadmill ...
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I heard Wilf Sylvester when he won the short Mr. Universe in 1975 he gave up barbell squats and hacks. He used 400 rep body weight squats with leg extensions and leg curls. It worked for him he won his class.
http://www.wilfsylvester.co.uk/index.html
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Trained back and delts:
Pull ups 3 x max
Low pulley seated rows 2 x 12 180lbs
Single arm lat rows off bench 2 x 9 90lbs.
Reverse grip pull downs 2 x 10
Military press 2 x 8-6
Lateral dumbbell raise 2 x 10 28lbs (yes I have 28lbs dumbbells)
Single arm delt pulley laterals 1 x 10
Rear delt dumbbell laterals 2 x 10 35lbs
Deadlifts 2 x 2 315lbs (I dogged these. Just shot today. Should have done a lot more reps)
Shrugs 2 x 10 250lbs
Weighted hyper extension 2 x 15 35lbs (plate behind head)
Weighted floor crunches 1 x 50 10lbs (plate behind head)
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DELTS
FR PRESS...145/155/165/165-135 DROP TILL FAILURE...
TRI SET 25 LB STANDING SIDE RAISE/45 LB PLATE IN FRONT 'FRONT RAISE'/SEATED REAR LATERAL 20'S SET 1,SET 2 AND 3 SAME BUT WITH 25'S FOR SEATED REAR DELT
CABLE UPRIGHTS WITH SINGLE HANDLES X3'STILL DONE BOTH HANDS 'YOU CAN PULL GRIPS OUT AT TOP A BIT NICE FINISH..
ROPE PULLS TO FACE X3
2 SETS BERTIL RAISES 20LBERS
BIS
PREMADE CURL BAR 70X12,80X12,90X10,90X7 DROP TO 60 FOR FINISH,,,NICE..
SEATED CABLE ROPE HAMMERS X3'
SEATED ANGLED PADDEDCURL MACHINE X3
INC CURLS 30/35
FOREARMS
WEIGHTED ROPE ROLLS X3
BEHIND BACK REVERSE WRIST CURLS X3
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Here is some Good stuff on Abbreviated Training... was a post recently about not having time..
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Part 2 ;)
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Full Body workout and later Run. Autumn is here..my time of year. Love breathing the fresh crisp air when running.
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LEGS,,GETTING USED TO LESS VOLUME/WEIGHT LOAD,,I'M FINE FOR NOW :-\.. :P,,making best of it,,,LEG WORK PUTS MOST PRESSURE TO YOUR PARTS'BELOW'LOL
LYING SLED X4 SETS 15 REPS DID 140 LBS ,,I USUALLY USE LAST SET AT 260/280 :D,,,I MADE IT BURN
I DID EXTENSIONS 175/190 X12 X4 AND SUPERSETTED WITH STAIR LUNGES NO WEIGHT SOME SETS I DID 3 STEP LEAPS RUNNING UP AND THEN JOG DOWN DID THESE 2 TIMES UP/DOWN/UP/DOWN GOOD WIND/BREAHTING...SOME SETS DID SLOW SETS
SEATED HAM CURLS X2
STANDING HAM CURLS X2
STIFF LEGGED LIGHT PREMADE BARX2
CALVES
SEATE DCALF RAISES WITH STANDING CALF RAISE X3
TREADMILL...ACTUALLY ENJOYING SOME CARDIO :-*
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LEGS,,GETTING USED TO LESS VOLUME/WEIGHT LOAD,,I'M FINE FOR NOW :-\.. :P,,making best of it,,,LEG WORK PUTS MOST PRESSURE TO YOUR PARTS'BELOW'LOL
LYING SLED X4 SETS 15 REPS DID 140 LBS ,,I USUALLY USE LAST SET AT 260/280 :D,,,I MADE IT BURN
I DID EXTENSIONS 175/190 X12 X4 AND SUPERSETTED WITH STAIR LUNGES NO WEIGHT SOME SETS I DID 3 STEP LEAPS RUNNING UP AND THEN JOG DOWN DID THESE 2 TIMES UP/DOWN/UP/DOWN GOOD WIND/BREAHTING...SOME SETS DID SLOW SETS
SEATED HAM CURLS X2
STANDING HAM CURLS X2
STIFF LEGGED LIGHT PREMADE BARX2
CALVES
SEATE DCALF RAISES WITH STANDING CALF RAISE X3
TREADMILL...ACTUALLY ENJOYING SOME CARDIO :-*
Yes Steve watch what you doing man..although i can´t talk doing Clean and press and squats.. ;D
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Yes Steve watch what you doing man..although i can´t talk doing Clean and press and squats.. ;D
I HEAR YA..I RUSHED BACK WHEN THE BACK THING HAPPENED,,THIS IS DIFFERENT,,I'M ON MED'S..BELIEVE ME THERE WORKING AND I'M FOLLOWING SUIT,,LITERALLY HAVING 4 OZ WINE 2 X PER WEEK OVER THE USUAL 2 TO 3 NICE GLASSES,CAFFEINE IS 2 X PER WK WAS DOING 7 DAYS A CUP OR SO...THIS WILL RUN ITS COURSE ANS I WILL BUILD BACK 'LEG WISE'STRENGHT ,,SIZE IS FINE AND I'LL GET MORE SEPERATION CONDITION WISE WITH HI REPS/TREADMILL..I RAN THE BALL HARD ON LEGS FOR A LONG TIME...
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I HEAR YA..I RUSHED BACK WHEN THE BACK THING HAPPENED,,THIS IS DIFFERENT,,I'M ON MED'S..BELIEVE ME THERE WORKING AND I'M FOLLOWING SUIT,,LITERALLY HAVING 4 OZ WINE 2 X PER WEEK OVER THE USUAL 2 TO 3 NICE GLASSES,CAFFEINE IS 2 X PER WK WAS DOING 7 DAYS A CUP OR SO...THIS WILL RUN ITS COURSE ANS I WILL BUILD BACK 'LEG WISE'STRENGHT ,,SIZE IS FINE AND I'LL GET MORE SEPERATION CONDITION WISE WITH HI REPS/TREADMILL..I RAN THE BALL HARD ON LEGS FOR A LONG TIME...
I feel OK at the moment still feel my hand a bit but i can grip the bar better and i am slowly gaining strength in my right tricep. Remember the Doc asked me if everything is ok down there...i said he stands like a Guardsman on Parade :D Aye and he did a grand job yesterday ;)
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I feel OK at the moment still feel my hand a bit but i can grip the bar better and i am slowly gaining strength in my right tricep. Remember the Doc asked me if everything is ok down there...i said he stands like a Guardsman on Parade :D Aye and he did a grand job yesterday ;)
8)
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8)
;D ;D
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Donny I'm glad you are recovering.
Trained chest and back:
Power cleans and jerks 3 x 3 (Felt awkward. I haven't done them in awhile.)
Pull downs 2 x 10
Seated cable lat pulls 2 x 12 ( Used a much wider V handle than I usually use)
barbell row 2 x 10 (I haven't done these in ages. I do them the old fashion way all the way bent over parallel to the floor)
Pull down with short bar with hands facing each other type bar 2 x 10
Barbell bench 6-4-2-1( I haven't benched in ages. Shoulder felt shot)
Incline barbell bench 6-4-2-1 (Trying to gain some strength with this rep pattern)
Incline dumbbell fly 2 x 10 ( another exercise I haven't used in many years)
Weighted back extensions 2 x 15
twisting floor crunch 1 x 50
I changed up my workout for a fresh outlook. It did feel good to do some exercises I don't normally use. My bench with my bad shoulders is pathetic but I will try to slowly improve if my joints hold up. I use to go up to 285lbs every chest day in my late 40's. If I tried that now I would end up in the hospital. I will take baby steps and see where I end up.
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Donny I'm glad you are recovering.
Trained chest and back:
Power cleans and jerks 3 x 3 (Felt awkward. I haven't done them in awhile.)
Pull downs 2 x 10
Seated cable lat pulls 2 x 12 ( Used a much wider V handle than I usually use)
barbell row 2 x 10 (I haven't done these in ages. I do them the old fashion way all the way bent over parallel to the floor)
Pull down with short bar with hands facing each other type bar 2 x 10
Barbell bench 6-4-2-1( I haven't benched in ages. Shoulder felt shot)
Incline barbell bench 6-4-2-1 (Trying to gain some strength with this rep pattern)
Incline dumbbell fly 2 x 10 ( another exercise I haven't used in many years)
Weighted back extensions 2 x 15
twisting floor crunch 1 x 50
I changed up my workout for a fresh outlook. It did feel good to do some exercises I don't normally use. My bench with my bad shoulders is pathetic but I will try to slowly improve if my joints hold up. I use to go up to 285lbs every chest day in my late 40's. If I tried that now I would end up in the hospital. I will take baby steps and see where I end up.
8 -10 SETS WORKING SETS YOU FEEL GOOD ON?
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8 -10 SETS WORKING SETS YOU FEEL GOOD ON?
I'm working close to failure so yes. Could I get a better pump with more sets? Yes, I guess I would but is that stimulating growth? I don't have all the answers and if anyone says they do you are talking to a fool. When I train to failure I use one working set per exercise. I noticed when I use two work sets per exercise I do make better gains than one set to failure. I keep saying soon I will do volume work outs but I always go back to my standard fair. Maybe after a couple of weeks of my present routine I will really adopt higher sets with moderate weights.
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I quit training
Ive learned that I like to embrace my laziness and cupcakes more than exercise
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I'm working close to failure so yes. Could I get a better pump with more sets? Yes, I guess I would but is that stimulating growth? I don't have all the answers and if anyone says they do you are talking to a fool. When I train to failure I use one working set per exercise. I noticed when I use two work sets per exercise I do make better gains than one set to failure. I keep saying soon I will do volume work outs but I always go back to my standard fair. Maybe after a couple of weeks of my present routine I will really adopt higher sets with moderate weights.
thanks,,,sees to work for you,,i like that routine,,it would be a nice change as well to adopt myself 'less sets'
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chest 17 sets tris 12,abs
fdb press,,65/75/80/80
inc press 135/175/185/185
seated chest press'stack version'x3
pec deck x3
lower cable crossovers x3
tris
seated dip machine x4 170-220
rope pushdowns x3
lying db extensions both arms done together 25/30/35
close grip bench x2
abs
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Day off. Ran a slow mile 8:54. Damn Achilles is sore as hell. I want to do some real running on days off from the weights but I'm afraid with my delicate aging body I might really damage something so I'm trying to take baby steps.
After my short treadmill run I hit the heavy bag for two three minute rounds. Tomorrow is legs.
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Day off. Ran a slow mile 8:54. Damn Achilles is sore as hell. I want to do some real running on days off from the weights but I'm afraid with my delicate aging body I might really damage something so I'm trying to take baby steps.
After my short treadmill run I hit the heavy bag for two three minute rounds. Tomorrow is legs.
Rest Day for me today. I will however go for a walk. i like the Evening air.
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Leg day:
Dumbbell squats 2 x 12 70lbs ( This is a rare exercise but a gem. If you bend over and deadlift two dumbbells you're not doing a dumbbell squat. Keep your upper body vertical and concentrate on lowering your ass to the floor while holding the dumbbells at your sides with straps for grip. When your legs are completely bent then come up. If you keep your ass high and don't bend your legs you will never find dumbbells big enough. We all can deadlift two 150lbs dumbbells. That's not the exercise I'm talking about.
Barbell lunges 2 x 10 95lbs ( Just started to do these again. I went deep.)
Stiff leg deadlifts 2 x 6 185lbs (for lower back and hamstrings)
I did one giant set of these ab exercises:
1. Hanging leg raises
2. wheel roll outs
3. twisting incline situps
4. pulley crunches
5. floor crunches with feet up
For calves I did 4 sets of 15 rep one leg heel raises holding a dumbbell. Haven't done these in decades. Found I was really weak on one leg.
neck work.
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Leg day:
Dumbbell squats 2 x 12 70lbs ( This is a rare exercise but a gem. If you bend over and deadlift two dumbbells you're not doing a dumbbell squat. Keep your upper body vertical and concentrate on lowering your ass to the floor while holding the dumbbells at your sides with straps for grip. When your legs are completely bent then come up. If you keep your ass high and don't bend your legs you will never find dumbbells big enough. We all can deadlift two 150lbs dumbbells. That's not the exercise I'm talking about.
Barbell lunges 2 x 10 95lbs ( Just started to do these again. I went deep.)
Stiff leg deadlifts 2 x 6 185lbs (for lower back and hamstrings)
I did one giant set of these ab exercises:
1. Hanging leg raises
2. wheel roll outs
3. twisting incline situps
4. pulley crunches
5. floor crunches with feet up
For calves I did 4 sets of 15 rep one leg heel raises holding a dumbbell. Haven't done these in decades. Found I was really weak on one leg.
neck work.
great workout.. yes Dumbbell squats are a great exercise.
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Just checking up on you fella's. Keep up the good fight.
Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.
On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.
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Just checking up on you fella's. Keep up the good fight.
Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.
On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.
Good to hear you are in good health Jay. Having the goal of keeping in shape all our lives keeps us on the straight and narrow. 31 waist is great.
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Just checking up on you fella's. Keep up the good fight.
Me? I have nothing to contribute as of late. Been a little down recently. Saturday would have been our 51st wedding anniversary. November 2nd is the All Souls memorial mass for everyone who passed this last year.
On a more positive note, I bought some new jeans the other day. I'm down to a 31" waist. At my fattest I was wearing 36-38" pants. I still have stupid "love handles" which apparently are here to stay unless I have liposuction. I am really enjoying being lean. Physically, I feel great.
jay hope you feel better...
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MY DAUGHTER PLAYS IN A BASKETBALL 4 WEEK TRIAL CLINIC TO LEARN SOME MORE BASICS OF THE GAME SO MY WED BACK TRAINING IS LATER AT NIGHT ,,SO I GIVE MYSELF AND HOUR TO PUSH ...SO I DO DO TRI SETS 'REPS'STILL GOOD WEIGHT THO'GREAT PUMP
TBAR ROW /UNDERHANDED HAMMER STRENGHT PULLDOWNS/LOW PULLEY ROW SINGLE HANDLED BUT DONE TOGETHER X3
STANDING PULLDOWNS TO WAIST/SHRUGS..X3
REVERSE SHRUG/PULLDOWNS BEHIND NECK ...X3
WEIGHTED HYPERS X3
ABS
TREADMILL
CALVES STANDING CALF RAISES...
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MY DAUGHTER PLAYS IN A BASKETBALL 4 WEEK TRIAL CLINIC TO LEARN SOME MORE BASICS OF THE GAME SO MY WED BACK TRAINING IS LATER AT NIGHT ,,SO I GIVE MYSELF AND HOUR TO PUSH ...SO I DO DO TRI SETS 'REPS'STILL GOOD WEIGHT THO'GREAT PUMP
TBAR ROW /UNDERHANDED HAMMER STRENGHT PULLDOWNS/LOW PULLEY ROW SINGLE HANDLED BUT DONE TOGETHER X3
STANDING PULLDOWNS TO WAIST/SHRUGS..X3
REVERSE SHRUG/PULLDOWNS BEHIND NECK ...X3
WEIGHTED HYPERS X3
ABS
TREADMILL
CALVES STANDING CALF RAISES...
Nice .. tri sets are savage. was at the Doc yesterday and i am going for a few weeks maybe 4-6 in a special Hospital for therapy for my neck. I will get some injections direct in my neck before hand. If it all fails i will be operated in Hannover in a Klinik. I will get a replacement disc if this happens. I feel better though and am still training and slowly increasing strength. For this reason the Doctor told me to do this Reha Klinik and hopefully i will make it. I am lucky because he is very well known in his field of surgery and made a lot of time for me. The Disc is "Dead" and does not move like it should but i think i can live with the fact. I can take medicine for my hand and i hope it will improve. Gripping a barbell is really helping ..believe it or not. Keep pumpin... ;)
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Nice .. tri sets are savage. was at the Doc yesterday and i am going for a few weeks maybe 4-6 in a special Hospital for therapy for my neck. I will get some injections direct in my neck before hand. If it all fails i will be operated in Hannover in a Klinik. I will get a replacement disc if this happens. I feel better though and am still training and slowly increasing strength. For this reason the Doctor told me to do this Reha Klinik and hopefully i will make it. I am lucky because he is very well known in his field of surgery and made a lot of time for me. The Disc is "Dead" and does not move like it should but i think i can live with the fact. I can take medicine for my hand and i hope it will improve. Gripping a barbell is really helping ..believe it or not. Keep pumpin... ;)
was this 'disc'situation sudden or over some time,i do not recall you having issue...??
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was this 'disc'situation sudden or over some time,i do not recall you having issue...??
This was my problem the whole time C6/7
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This was my problem the whole time C6/7
oh,so you were able to train around it ?surgery is tough,hope it can move along with other options..
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oh,so you were able to train around it ?surgery is tough,hope it can move along with other options..
yes to a point. The Nerves are pinched so i have muscle weakness in my right tricep. However i am getting better with compound lifts. I know my left tricep is compensating some what but i am slowly getting strength. The Clean and press is helping. This exercise is really hitting my tris,neck ,traps. This is why i am only doing a few lifts. I doubt my clean and press form is as good as Rich does it but i feel good.
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yes to a point. The Nerves are pinched so i have muscle weakness in my right tricep. However i am getting better with compound lifts. I know my left tricep is compensating some what but i am slowly getting strength. The Clean and press is helping. This exercise is really hitting my tris,neck ,traps. This is why i am only doing a few lifts. I doubt my clean and press form is as good as Rich does it but i feel good.
8)...
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Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.
Prime, hope your spirits rise.
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Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.
Prime, hope your spirits rise.
cheers Rich.. it´s like anything..take it like a Man.
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delts/bi's/forearms
fr press,,135/145/155/165
seated side laterals..20/25/30/30-20 drop
rope pulls to face x3
front raises holding 45 lb plate x3
db press x2 55's
b's
70/90/90 curls premade bar x3
inc db curls 30/35/35
seated cable rope curls x3
seated padded scott curl machine x2
single handle cable curls x2
forearms \rope rollups weighted x3
reverse wrist curls x3
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Donny I hope you get well soon. Injuries not only hurt the body but the mind too. I know I have had many set backs lately.
Prime, hope your spirits rise.
Thanks. I am sure they will.
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Delt and arms:
Dumbbell standing press 2 x 10 50lbs (went as far down as I could)
Dumbbell delt laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 80lbs
Straight bar pulley curls 2 x 10
Rope curls 2 x 10
Dumbbell concentration curls 2 x 12
Single two hand dumbbell tricep extensions 2 x 10 70lbs ( used a reverse scott curl for a back rest. Perfect angle.)
Skull crushers 2 x 8 90lbs (did a couple of narrow grip presses at the end)
Tricep rope pushdowns 2 x 10
Forearm wrist curls 2 x 25 85lbs
Reverse wrist extensions 2 x 15
Abs giant set:
Hanging leg raise
wheel roll out
twisting sit ups
pulley crunches
weighted floor crunches with feet up on bench
Finished with 2 sets of captain crunch hand grippers. Used number #1 strength. My grip isn't that good with my small hands. (team 5'8" and under)
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Delt and arms:
Dumbbell standing press 2 x 10 50lbs (went as far down as I could)
Dumbbell delt laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Dumbbell shrugs 2 x 15 80lbs
Straight bar pulley curls 2 x 10
Rope curls 2 x 10
Dumbbell concentration curls 2 x 12
Single two hand dumbbell tricep extensions 2 x 10 70lbs ( used a reverse scott curl for a back rest. Perfect angle.)
Skull crushers 2 x 8 90lbs (did a couple of narrow grip presses at the end)
Tricep rope pushdowns 2 x 10
Forearm wrist curls 2 x 25 85lbs
Reverse wrist extensions 2 x 15
Abs giant set:
Hanging leg raise
wheel roll out
twisting sit ups
pulley crunches
weighted floor crunches with feet up on bench
Finished with 2 sets of captain crunch hand grippers. Used number #1 strength. My grip isn't that good with my small hands. (team 5'8" and under)
nice one there rich..like the ab stuff at the end..i love doing abs :D
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I actually managed a few sets of good push ups today... 8) A few weeks ago i was really struggling. Get an injection in my neck tomorrow. Direct in the joint capsule.. should be fun. will go for a light jog tonight on the streets.
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LEG DAY PAST SATURDAY..
LYING SLED PRESS STILL 100 LBS LESS THAN USUAL WEIGHT GOT GOOD PUMP LIGHTER WEIGHTS STICKING WITH 15/20 REPS
EXTENSIONS 175/190/190 SUPERSET WITH STAIR LUNGES 3 STEPS STRETCH UP RUN DOWN
HAM CURLS SEATED X3
STANDING SINGLE LEG CURLS X3
CALVES 5 SETS SEATE DCALF RAISES
TREADMILL
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Back and chest:
Cleans 3 x 3
Pull downs 2 x 10
Wide V grip seated pulley rows 2 x 12 170lbs
barbell row 2 x 10 (old fashion bent over version. Not the Yates way)
hands facing each other pull downs 2 x 10
barbell bench 6-4-2-1 ( Can't believe I'm doing these with my bad shoulders)
Incline barbell bench 6-4-2-1 (getting stronger. Have to watch my joints)
Incline dumbbell fly 2 x 10
weighted hyper extensions 2 x 15 (25lbs plate behind head. Old school horizontal hyper bench)
Weighted crunches 1 x 50 5lbs plate behind head.
Finished workout with a Orgain protein shake. Tastes like grass clippings in the most delicious chocolate powder.
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I actually managed a few sets of good push ups today... 8) A few weeks ago i was really struggling. Get an injection in my neck tomorrow. Direct in the joint capsule.. should be fun. will go for a light jog tonight on the streets.
Good for you on the pushups. Since I have not made it to the gym for a variety of reasons lately, I've been working out at home. Squats, good-mornings, pushups and crunches. I really felt the pushups....5 sets of 10. It amazing how much one can do without using weights.
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Good for you on the pushups. Since I have not made it to the gym for a variety of reasons lately, I've been working out at home. Squats, good-mornings, pushups and crunches. I really felt the pushups....5 sets of 10. It amazing how much one can do without using weights.
Yeah...I like training at home at times.
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I'm over that light shit, sticking with heavy until I can't. :P
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I'm over that light shit, sticking with heavy until I can't. :P
8),,,WERE YOU TIRED/JOINTS ACHED FROM HEAVY THATS WHY YOU SWITCHED FOR A WHILE...
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2 Injections this morning and went fine. will go for a long walk later.
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CHEST /TRI/ABS
db press flat..60/70/80/80
inc press db 60/65/65
in flyes..40/45/50
seated chest press'stack version'x3
pec deck x3
tris
lying skull crushers premade curl bar.60/70/70 I do 3 reps skulls followed by 3 press ..repeat 3x per set ..
rope pulldowns x3
dip machine x3 190-210
db extension lying 25/30
abs
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CHEST /TRI/ABS
db press flat..60/70/80/80
inc press db 60/65/65
in flyes..40/45/50
seated chest press'stack version'x3
pec deck x3
tris
lying skull crushers premade curl bar.60/70/70 I do 3 reps skulls followed by 3 press ..repeat 3x per set ..
rope pulldowns x3
dip machine x3 190-210
db extension lying 25/30
abs
Nice Steve. When i have a long Phone call to make...i go for a walk now and the time goes by fast.
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Nice Steve. When i have a long Phone call to make...i go for a walk now and the time goes by fast.
WE WALK AT NIGHT WITH KIDS AROUND NEIBORHOOD ,,AND I KNOW YOU LIKE CARDIO AND I HATE IT BUT AS U CAN SEE I'VE BEEN TREADMILLING LOL..I DO A PACED WALK ON IT AND IT IS GOOD WAY TO END WORKOUT..
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WE WALK AT NIGHT WITH KIDS AROUND NEIBORHOOD ,,AND I KNOW YOU LIKE CARDIO AND I HATE IT BUT AS U CAN SEE I'VE BEEN TREADMILLING LOL..I DO A PACED WALK ON IT AND IT IS GOOD WAY TO END WORKOUT..
nothing wrong with a walk. I think a perfect cardio workout is 2x a week Interval training(crosser) and other Days a long Brisk walk for most people. Not everyone likes or is made to run.
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Doing cardio work really pays off. Last Friday, my blood pressure was 116/74 at the doctor's office. Even he was surprised by this. Walking is great. Running doesn't work too well for me these days because I fear I will screw up my bum knee.
Did 50 pushups and 45 crunches last evening. Tri's are feeling it today, but in a good way.
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8),,,WERE YOU TIRED/JOINTS ACHED FROM HEAVY THATS WHY YOU SWITCHED FOR A WHILE...
Just an experiment to see if I could make any progress giving the body a break by alternating light/heavy. The light weeks have left me frustrated and feeling like I didn't accomplish anything.
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Just an experiment to see if I could make any progress giving the body a break by alternating light/heavy. The light weeks have left me frustrated and feeling like I didn't accomplish anything.
Perhaps you didn't give working light enough of a chance.
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Just an experiment to see if I could make any progress giving the body a break by alternating light/heavy. The light weeks have left me frustrated and feeling like I didn't accomplish anything.
DID U DROP/SUPER/TRI SETS OR JUST LIGHTER/NORMAL REST SETS?REP RANGES???
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DID U DROP/SUPER/TRI SETS OR JUST LIGHTER/NORMAL REST SETS?REP RANGES???
Little bit of everything, never hitting failure or even close, working fast.Did it for the last couple of months and while I did get a good pump, I just didn't feel the level of exhaustion like I do with heavy weight.
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Little bit of everything, never hitting failure or even close, working fast.Did it for the last couple of months and while I did get a good pump, I just didn't feel the level of exhaustion like I do with heavy weight.
any changes in composition of physique fat/water loss/muscle/or conditioning 'appearance'wise
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any changes in composition of physique fat/water loss/muscle/or conditioning 'appearance'wise
Nothing noticeable. :-\
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Nothing noticeable. :-\
whats ur diet like?not looking for the 'magazine'type answers ,,whats ur daily eating like..
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whats ur diet like?not looking for the 'magazine'type answers ,,whats ur daily eating like..
Manly. I haven't changed it. Lots of meat, nuts, veggies. As far as "unclean " foods, I snack on sugary shit the fat chicks in the office bring.
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Legs:
Dumbbell squats 2 x 12 75lbs (All the way down with back straight and not bent over. Hold dumbbells at your sides with straps. Dumbbell came within inches of the floor as my legs were completely bent.)
Barbell lunges 2 x 10 105lbs (That's 10 each leg)
Stiff leg deadlifts 2 x 6 200lbs (Love the stretch in the hams and lower back)
Ab giant set:
Hanging straight leg raise: 22reps
Wheel roll out: 21reps
Twisting sit ups on incline: 18 reps
Pulley crunches: 30 reps
weighted floor feet up crunches 50 reps
Single leg calf raise on block holding a dumbbell 4 x 15 ( I find as I fatigue it's hard to keep from twisting. I hold onto a bar to prevent this.)
Neck work: I fold a towel and put a 35lbs plate on my fore head as I hang my head off a bench. I do two sets of 20 rep neck curls. I only use my hands to balance the weight and not to assist the curl. Then I do two sets for the back of the neck with a neck harness and weight. Lastly I twist my head using hand resistance for one set each side. This is my alternate neck work. I normally do things differently.
I'm doing alternate exercises from what I normally do for a break. One more week of this and maybe I will go back my normal way of leg presses, squats, leg extensions, leg curls and the rest. Like Bill Pearl suggests you should shake up your routine for both a body and a mind change. You can't keep banging your head against the wall the same way. Spread the pain. ;D
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back/traps/abs home...last few wks I did tri/supersets for back,,i did normal rest.heavier sets'heavier for home capability'i need some heavier dbells for rows ..
small bar underhanded fr pulldowns x3
db rows did them together x3
wide bar standing cable rows pulled to waist from floor pulley x3
standing naroow grip pulls top to waist stretch /pulldowns..these are nice many bars used to do this 'in the gym'x3
db pullovers x3,,,these felt great stretch and pull felt armpit lol and lat pop...
3 sets cable reverse shrugs same for front x3
abs
lying decline leg raises x4
and same decline feet propped in foam rollers bench did half crunches
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I like this...great warm up or even workout.
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Made it to the gym yesterday. I worked lats, lower/mid back, upper back and traps, after which I worked obliques and low back on the nautilus. Low back on the nautilus was mainly for the small muscles, under the thoracolumbar fascia in the low spine. I think it works glutes a little too. Everything was done with 4 -5 sets and an average of 10 reps. I skipped cardio just 'cause I wanted to.
The painters are here doing touch-up work so it's hard to say whether I'll hit the gym today or not.
My weight has been averaging between 180 - 183 lbs. I still have 175 lbs. in mind as the perfect weight for me....just can't seem to sustain it.
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Delt and arms:
Dumbbell press standing 2 x 10 50lbs (went all the way down and up)
Dumbbell delt laterals 2 x 10 28lbs
Dumbbell rear delt laterals 2 x 10 35lbs
Dumbbell shrugs 2 x 15 85lbs
Single dumbbell two hand tricep extension behind the head 2 x 10 75lbs (complete range of motion)
Rope tricep pushdowns 2 x 12
Skull crushers 2 x 8 95lbs
straight bar pulley curls 2 x 10
rope curls 2 x 11
concentration curls 2 x 10 25lbs
forearm wrist curls 2 x 25 90lbs
reverse leverage wrist extensions 2 x 15 (used a dart bar for legs. Excellent for reverse forearms exercise
Ab giant set:
Hanging leg raise 22 reps
wheel roll out 21 reps
twisting situps on incline 20 reps
pulley crunches 30 reps
weighted floor crunches 1 x 55 with feet on a bench
Ironmind grippers 2 x 5 reps ( I find my surgically repaired arm weak on grip work)
I haven't done much cardio due to months of having an injury heal and a new one pop up. Every time I go for a run I pay for it for days . I think I'm close to being able to run without pain. I might start next week.
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DELTS/BIS/FORARMS/
DB PRESS...50/55/60/60 12/10/8/8
TRISETS SIDE RAISES/FR RAISE/REAR RAISE ALL SEATED 20/25/25 DBS ..BRUTAL
CABLE UPRIGHTS ..120/130/130 SETS 10
REAR BEHIND BACK SINGLE ARM DELT RAISE X2
BIS BORED W REG BI DAYS ,,,DID HI REPS FOR CHANGE
CURLS PREMADE CURL BAR,,70X15/80X15/80X15 PUMPED
SEATED INC DC CURLS 25X15 /25X15X 30X15
SINGLE ARM CABLE CURL X3 X15 REPS
WEIGHT ROPE WRIST CURLS X4 FOR FORARMS
TREADMILL
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TodayI trained full body.. no cardio today
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TodayI trained full body.. no cardio today
:)
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:)
:)
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:)
8)
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leg ..eased back into a little more intensity..
v squat ..1 plate x15.2x12/3x12/3x12,,i usually do 5 plates a side,,this was plenty off to good pump
lying sled press feet close.160/180/200
lunges 25 lb kettle ball up steps/down/up/down x2
extension x3 195-220x12
hams
single leg standing leg curls 60/70/80
seated leg curl x3 150/165/165
calves 5 sets 200lbs x12 standing calf raises..
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Ease it on up njflex!
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Ease it on up njflex!
:)..sore today..
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I intended to train back and chest. Half way through I was spent with my shoulder acting up. Pissed off I didn't do half the work out.
Power cleans 3 x 3
Pull downs 2 x 10
Seated cable rows with a large V handle 2 x 12
Hands facing pulldown 2 x 10 (used too much weight and I had to cheat the final reps.)
Bench: I did one set and my shoulder just felt like it was about to give out so I cut my losses. Going to stop barbell benching again. At 56 I had a good run with it. Doing them since I was about 13. I actually think dumbbell benches gives me better pec involvement and it's something I can do without the shoulder pain.
Going to take a few days off and revamp what I'm doing. In the commercial gym I had great success using weight that felt like using that day. Now back in my basement I'm trying to follow a script concerning poundage. Increasing my bench weight by 10lbs was obviously a mistake in retrospect. I have to listen to my body instead of what I write down.
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I intended to train back and chest. Half way through I was spent with my shoulder acting up. Pissed off I did half the work out.
Power cleans 3 x 3
Pull downs 2 x 10
Seated cable rows with a large V handle 2 x 12
Hands facing pulldown 2 x 10 (used too much weight and I had to cheat the final reps.)
Bench: I did one set and my shoulder just felt like it was about to give out so I cut my losses. Going to stop barbell benching again. At 56 I had a good run with it. Doing them since I was about 13. I actually think dumbbell benches gives me better pec involvement and it's something I can do without the shoulder pain.
Going to take a few days off and revamp what I'm doing. In the commercial gym I had great success using weight that felt like using that day. Now back in my basement I'm trying to follow a script concerning poundage. Increasing my bench weight by 10lbs was obviously a mistake in retrospect. I have to listen to my body instead of what I write down.
you'll be fine rich,,find that balance ,db press work great I love them...I never wrote down what I do/did ,,some mental notes if something changed or increases,i more instinctive in training..chasing the pump..
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Being a creature of habit, I hate that I couldn't remember what muscle groups I was supposed to workout from when I was more consistent at going to the gym. Anyway, I worked chest and shoulders:
Pec deck on the Nautilus, 4X12-8
Benches, 4X12-8
Pullovers, 4x12-8
Lateral raises, 4X12-8
Overhead presses, 4X12-6
-Pretty down and dirty. I was done in 45 minutes plus 20 minutes of cardio. If anything is going to tighten my stomach skin, it's either bulking up again or doing loads of cardio. I don't want to add bulk so I am stuck with cardio. Of course there is always a tummy tuck, which is not going to happen in this lifetime. Have you seen the scar that leaves?
Yeah this went long. The session even timed out while composing the post.
Anyone else ever notice how when your waist gets smaller, you inseam gets longer. Not long ago, I purchased some slim fit chinos in a 32X30. I put them on this morning and they look like clown pants....sloppy in the waist and too short. Paying $50 for pants less than a month ago which are going to Goodwill tomorrow was a total waste. I could roll them up like the youngsters do and just pretend I'm cool, but with my giant feet, it would probably result in me looking even more like more a clown then I already do. LOL.
Tonight is All Souls Day. Mass is at 7:00. It's just my daughter, my son-in-law and I attending, as far as I know. Seems as if everyone Margie and I knew is afraid of spending too much time in church. It is all good though. For those of you who are not Catholic, All Souls Day mass is for remembering those who died in the past year. It is also tied to Halloween, which originally was called All Souls Day. Haunting, isn't it?
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Being a creature of habit, I hate that I couldn't remember what muscle groups I was supposed to workout from when I was more consistent at going to the gym. Anyway, I worked chest and shoulders:
Pec deck on the Nautilus, 4X12-8
Benches, 4X12-8
Pullovers, 4x12-8
Lateral raises, 4X12-8
Overhead presses, 4X12-6
-Pretty down and dirty. I was done in 45 minutes plus 20 minutes of cardio. If anything is going to tighten my stomach skin, it's either bulking up again or doing loads of cardio. I don't want to add bulk so I am stuck with cardio. Of course there is always a tummy tuck, which is not going to happen in this lifetime. Have you seen the scar that leaves?
Yeah this went long. The session even timed out while composing the post.
Anyone else ever notice how when your waist gets smaller, you inseam gets longer. Not long ago, I purchased some slim fit chinos in a 32X30. I put them on this morning and they look like clown pants....sloppy in the waist and too short. Paying $50 for pants less than a month ago which are going to Goodwill tomorrow was a total waste. I could roll them up like the youngsters do and just pretend I'm cool, but with my giant feet, it would probably result in me looking even more like more a clown then I already do. LOL.
Tonight is All Souls Day. Mass is at 7:00. It's just my daughter, my son-in-law and I attending, as far as I know. Seems as if everyone Margie and I knew is afraid of spending too much time in church. It is all good though. For those of you who are not Catholic, All Souls Day mass is for remembering those who died in the past year. It is also tied to Halloween, which originally was called All Souls Day. Haunting, isn't it?
Nice one Big Jay.. I Had another 2 injections today so i´ll just go for a brisk walk tonight and tomorrow i will do a few lifts.
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Donny those injections sound painful. I hope they are working. Is it cortisone shots?
Prime I enjoy reading your posts. Warms the heart that your immediate family is attending church to remember your wife. Keep up the workouts. It's also good for your mind.
Trying to think about doing different things with my workouts. I'm like a broken record of low sets and failure training. When ever I try more moderate weight going for the pump I feel like I'm not doing the right work ethic of power bodybuilding. I have to learn to stop "sprinting" when lifting and become more of a "middle distance" lifter. If you can understand my convoluted metaphor
I do think it might be better to do moderate weights and little rest in between sets for awhile for most exercises. Maybe picking just one or two exercises to max out on using something like a 6-4-2-1 rep sets. Just a little burned out trying to get stronger in all my exercises. This has been the longest period of training for me in a long time without a break. I lifted with few missed workouts since June to just recently where I quit a workout when my shoulder was hurting.
Going for a run tomorrow. Maybe I will figure it out then. I don't consider myself a bodybuilder. I'm into being as fit as a I can. I think the biggest fault I have training is that I push myself too hard training then I reach burn out wondering how I got there.
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Donny those injections sound painful. I hope they are working. Is it cortisone shots?
Prime I enjoy reading your posts. Warms the heart that your immediate family is attending church to remember your wife. Keep up the workouts. It's also good for your mind.
Trying to think about doing different things with my workouts. I'm like a broken record of low sets and failure training. When ever I try more moderate weight going for the pump I feel like I'm not doing the right work ethic of power bodybuilding. I have to learn to stop "sprinting" when lifting and become more of a "middle distance" lifter. If you can understand my convoluted metaphor
I do think it might be better to do moderate weights and little rest in between sets for awhile for most exercises. Maybe picking just one or two exercises to max out on using something like a 6-4-2-1 rep sets. Just a little burned out trying to get stronger in all my exercises. This has been the longest period of training for me in a long time without a break. I lifted with few missed workouts since June to just recently where I quit a workout when my shoulder was hurting.
Going for a run tomorrow. Maybe I will figure it out then. I don't consider myself a bodybuilder. I'm into being as fit as a I can. I think the biggest fault I have training is that I push myself too hard training then I reach burn out wondering how I got there.
don't overthink it rich,,just do what ur doing but tweak it,just change it up workout to workout if you do not want to commit to a total change..
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chest /tr/abs
inc db press,,60/70/70
fdb press 60's x3 turned palms in at top face each other ..
seated press'stack'version x3
lower cable flyes x3
cable upper crossovers x2 with dips
1 set 20 pushups finish
tris
overhead rope extensions x3
pushdowns x3
lying db close grip press 'dumbells turned in pressed close together 'keep elbows in x3,,
skullcrushers x2 12 reps
abs
treadmill
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Ran two slow 8:45 miles. It was fantastic out. Pure sun and about 60 degrees. The park was filled with Milf's. Came home and stretched. It's something I usually neglect to do. Then I went in my basement and hit the heavy bag for a couple of three minute rounds. My punches don't have the snap they use to have but I hope to get it back.
I remember an interview with Bill Pearl that I'm sure I have buried somewhere. He said when he turned 55 he stopped caring about the amount of weight used. Maybe I should too.
Like I said in a previous post I watched a completely ripped build personal trainer working out in the gym I belonged to months before. He used weights I would be humiliated using in public. All I can say is that he looked fantastic. Does he use pills, syringes and vials? I suspect but it doesn't change he got there with light to moderate weights. 135lbs squats and deadlifts is an example of what I'm talking about. Curling with 60lbs and always body weight dips/chins.
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Ran two slow 8:45 miles. It was fantastic out. Pure sun and about 60 degrees. The park was filled with Milf's. Came home and stretched. It's something I usually neglect to do. Then I went in my basement and hit the heavy bag for a couple of three minute rounds. My punches don't have the snap they use to have but I hope to get it back.
I remember an interview with Bill Pearl that I'm sure I have buried somewhere. He said when he turned 55 he stopped caring about the amount of weight used. Maybe I should too.
Like I said in a previous post I watched a completely ripped build personal trainer working out in the gym I belonged to months before. He used weights I would be humiliated using in public. All I can say is that he looked fantastic. Does he use pills, syringes and vials? I suspect but it doesn't change he got there with light to moderate weights. 135lbs squats and deadlifts is an example of what I'm talking about. Curling with 60lbs and always body weight dips/chins.
THE SQUATS OUT OF THAT SOUNDS CRAZY,I DO CHINS/DIPS BODYWEIGHT ONLY ITS ENOUGH,,BUT I WOULDN'T BE CAUGHT DEAD SQUATTING 135
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Ran two slow 8:45 miles. It was fantastic out. Pure sun and about 60 degrees. The park was filled with Milf's. Came home and stretched. It's something I usually neglect to do. Then I went in my basement and hit the heavy bag for a couple of three minute rounds. My punches don't have the snap they use to have but I hope to get it back.
I remember an interview with Bill Pearl that I'm sure I have buried somewhere. He said when he turned 55 he stopped caring about the amount of weight used. Maybe I should too.
Like I said in a previous post I watched a completely ripped build personal trainer working out in the gym I belonged to months before. He used weights I would be humiliated using in public. All I can say is that he looked fantastic. Does he use pills, syringes and vials? I suspect but it doesn't change he got there with light to moderate weights. 135lbs squats and deadlifts is an example of what I'm talking about. Curling with 60lbs and always body weight dips/chins.
RICH ONCE U BUILD THICKNESS/SIZE AND CONDITION U WANT ESP CLEAN/NATURAL YOU CAN CRUISE FROM THERE,WHEN YOUR STRONGER PUSH IF YOU WANT TO GO LIGHTER BUT SLOWER MORE REPS DO IT...YOU'LL HOLD PLENTY SIZE WITHOUT MOVING MOUNTAINS ,,I HAVE ACCEPTED THIS TO A DEGREE LOL....UNTIL I SQUAT 405 AGAIN :P
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Ran two slow 8:45 miles. It was fantastic out. Pure sun and about 60 degrees. The park was filled with Milf's. Came home and stretched. It's something I usually neglect to do. Then I went in my basement and hit the heavy bag for a couple of three minute rounds. My punches don't have the snap they use to have but I hope to get it back.
I remember an interview with Bill Pearl that I'm sure I have buried somewhere. He said when he turned 55 he stopped caring about the amount of weight used. Maybe I should too.
Like I said in a previous post I watched a completely ripped build personal trainer working out in the gym I belonged to months before. He used weights I would be humiliated using in public. All I can say is that he looked fantastic. Does he use pills, syringes and vials? I suspect but it doesn't change he got there with light to moderate weights. 135lbs squats and deadlifts is an example of what I'm talking about. Curling with 60lbs and always body weight dips/chins.
Pearl looked outstanding at 56... and check his pic out sitting on a bench at 72 :o
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I think he was 56 in this picture..
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good pics Donny....pearl had strong looking build...
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good pics Donny....pearl had strong looking build...
not sure if he was so old in the first picture but the secound i believe 56. Any how a Gentleman, old school.
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back.traps/abs/calves... killer...
tbar rows front loaded standing version...plate warmed up,2 plates,2.5,3 plates sets 10
low pulley row with wide triange bar 165/180/195 sets 10
tried something different cable single arm pulldown at pulley station crouch down pull cable from top /stretch pull down 'like using hammer pulldown machine'x3
behind neck pulldown used wide bar that has large handles at end'bar is bent at corners x3...nice pump
finished 85/95 db single arm rows x10
weighted hypers x3 x12 reps
shrugs 185/235/285/305/325
abs 5 sets 30 crunch machine
calves 3 set standing calf raises 25 reps sets..great finish pump
workout took exactly 1 hr 10 mins 920/1030 pm
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back.traps/abs/calves... killer...
tbar rows front loaded standing version...plate warmed up,2 plates,2.5,3 plates sets 10
low pulley row with wide triange bar 165/180/195 sets 10
tried something different cable single arm pulldown at pulley station crouch down pull cable from top /stretch pull down 'like using hammer pulldown machine'x3
behind neck pulldown used wide bar that has large handles at end'bar is bent at corners x3...nice pump
finished 85/95 db single arm rows x10
weighted hypers x3 x12 reps
shrugs 185/235/285/305/325
abs 5 sets 30 crunch machine
calves 3 set standing calf raises 25 reps sets..great finish pump
workout took exactly 1 hr 10 mins 920/1030 pm
nice..erectors to traps...fast too a lot of work done.
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nice..erectors to traps...fast too a lot of work done.
thanks..
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Donny those injections sound painful. I hope they are working. Is it cortisone shots?
Prime I enjoy reading your posts. Warms the heart that your immediate family is attending church to remember your wife. Keep up the workouts. It's also good for your mind.
Trying to think about doing different things with my workouts. I'm like a broken record of low sets and failure training. When ever I try more moderate weight going for the pump I feel like I'm not doing the right work ethic of power bodybuilding. I have to learn to stop "sprinting" when lifting and become more of a "middle distance" lifter. If you can understand my convoluted metaphor
I do think it might be better to do moderate weights and little rest in between sets for awhile for most exercises. Maybe picking just one or two exercises to max out on using something like a 6-4-2-1 rep sets. Just a little burned out trying to get stronger in all my exercises. This has been the longest period of training for me in a long time without a break. I lifted with few missed workouts since June to just recently where I quit a workout when my shoulder was hurting.
Going for a run tomorrow. Maybe I will figure it out then. I don't consider myself a bodybuilder. I'm into being as fit as a I can. I think the biggest fault I have training is that I push myself too hard training then I reach burn out wondering how I got there.
not painful i just feel like pressure when it is injected. Very fine needle. I had injections before in the side of my neck (right) but now direct in the joint capsule (Back). Yes cortisone with other medicine. Will be going to a rehab centre for treatment too. Can´t be arsed but if i have too. the only places near me are in Braunschweig and Soltau. So i will be staying there for a while. Soltau has a special clinic for this. Anything to avoid an op. if it fails i will be operated in Hannover. it means 4 months no weight training, i was told this. Take it as it comes.
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not painful i just feel like pressure when it is injected. Very fine needle. I had injections before in the side of my neck (right) but now direct in the joint capsule (Back). Yes cortisone with other medicine. Will be going to a rehab centre for treatment too. Can´t be arsed but if i have too. the only places near me are in Braunschweig and Soltau. So i will be staying there for a while. Soltau has a special clinic for this. Anything to avoid an op. if it fails i will be operated in Hannover. it means 4 months no weight training, i was told this. Take it as it comes.
:-\,,DAMN,,MISS YOUR WORKOUT INPUTS HERE ,,EVEN RECENTLY WHEN I WASN'T WELL I WAS NOT INTO POSTING EITHER CAUSE I WASN'T MY BEST...
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:-\,,DAMN,,MISS YOUR WORKOUT INPUTS HERE ,,EVEN RECENTLY WHEN I WASN'T WELL I WAS NOT INTO POSTING EITHER CAUSE I WASN'T MY BEST...
It is the way it is. I can at least move my fingers and hand better than for 6 weeks. Tricep is getting stronger so see what happens. give it all in the Rehab centre and see if it´s ok. Don´t wish this on anyone but at least i get my laughs on getbig. I read your training Daily Steve and all the guys on here. Keeps me motivated. Really.
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It is the way it is. I can at least move my fingers and hand better than for 6 weeks. Tricep is getting stronger so see what happens. give it all in the Rehab centre and see if it´s ok. Don´t wish this on anyone but at least i get my laughs on getbig. I read your training Daily Steve and all the guys on here. Keeps me motivated. Really.
we reflect as we get older,,20 yrs ago or so it was whatever kill it till I get better cause i'm young,,now we need to take precaustions,,believe other than my wife pushing me to go to dr you guys helped at least ease my fears or encouraged me to go further with treatment and now that i'm well again the advice at least pushed me ..
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we reflect as we get older,,20 yrs ago or so it was whatever kill it till I get better cause i'm young,,now we need to take precaustions,,believe other than my wife pushing me to go to dr you guys helped at least ease my fears or encouraged me to go further with treatment and now that i'm well again the advice at least pushed me ..
yes it always gets better you just gotta get on with it.
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not sure if he was so old in the first picture but the secound i believe 56. Any how a Gentleman, old school.
Agree, can't believe he was that old in first pic. He looks about same age as in second pic. Amazing to think he's a vegetarian, too.
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According to legendaryfitness.com, he was 56 in the bench pic.
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and second pic is from 1985, so same age
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Agree, can't believe he was that old in first pic. He looks about same age as in second pic. Amazing to think he's a vegetarian, too.
Great Muscle mass for a man many years younger. Bill is a Lacto-ovo-vegetarian..eating Dairy products and eggs.
Lacto - vegetarians.. vegetarian products but no eggs.
Vegans-pure vegetarians..eat only plant food_no animal products.
source "Getting stronger Bill pearl".
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Prime I enjoy reading your posts. Warms the heart that your immediate family is attending church to remember your wife. Keep up the workouts. It's also good for your mind.
What makes you think I have a mind? LOL.
The mass was great. The choir outdid themselves as did the Cantor. We elected not to go to the reception after the mass. What would one talk about at such an event?
Trying to think about doing different things with my workouts. I'm like a broken record of low sets and failure training. When ever I try more moderate weight going for the pump I feel like I'm not doing the right work ethic of power bodybuilding. I have to learn to stop "sprinting" when lifting and become more of a "middle distance" lifter. If you can understand my convoluted metaphor
I do think it might be better to do moderate weights and little rest in between sets for awhile for most exercises. Maybe picking just one or two exercises to max out on using something like a 6-4-2-1 rep sets. Just a little burned out trying to get stronger in all my exercises. This has been the longest period of training for me in a long time without a break. I lifted with few missed workouts since June to just recently where I quit a workout when my shoulder was hurting.
Going for a run tomorrow. Maybe I will figure it out then. I don't consider myself a bodybuilder. I'm into being as fit as a I can. I think the biggest fault I have training is that I push myself too hard training then I reach burn out wondering how I got there.
It really about breaking a habit. You should give working out with lighter weights a good try. I don't mean just one time, but for a couple of weeks so you get used to it and so you will see if you are actually making gains and feeling better about your workouts. If after awhile you want to work in a heavy day every now and again, you can. Constantly trying to break a record for how much you can hoist is just plain hard on your body.
When I look around the gym, I often see folks lifting fairly light who are really built. It appears this must work. Have you ever noticed how out of shape many power lifters are or appear to be? Sure they are strong, but what did they sacrifice to get there? My guess is most of them have suffered a few injuries along the way. An injury really sets one back. Better to be consistent. It is also good to finish your workout feeling like you could have done a little more, rather than being exhausted.
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....I WOULDN'T BE CAUGHT DEAD SQUATTING 135
I would. I've gotten a good pump squatting bodyweight, ass to heals, slow and easy with lots of reps. On the other hand, my quads aren't like yours....mine still fit in my pants. ;D
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I would. I've gotten a good pump squatting bodyweight, ass to heals, slow and easy with lots of reps. On the other hand, my quads aren't like yours....mine still fit in my pants. ;D
Steve is Quadzilla.. would never do a leg Day with him ;D
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Worked back, arms and abs yesterday. Keep it to 3 or mostly 4 sets each exercise. Didn't do cardio because I got to the gym rather late in the day. 3:30 is not the best time to do a workout. The gym was crowded meaning I had to wait to use equipment or change my planned exercise which I did mainly because I have no patience.
Nautilus weight assisted wide grip pull-ups, 4X12-8
Seated Hammer full-back rows, 4X12-8
Seated cable low back rows, 4X12-8
Cable triceps pushdown, 4X15-8
Seated Nautilus curls, 3X12-8
Seated Nautilus dips, 4X12-8
Standing dumbbell curls, 4X12-8
Nautilus forearm, 4X12
Nautilus crunches, 3X20
Used light weights on all exercises, concentrating on going slow and strict. My rear delts are pretty sore today, so I must have done something right. ;)
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Steve is Quadzilla.. would never do a leg Day with him ;D
You've got that right!
-Always wanted huge quads with that pronounced outside sweep. Alas, genetics failed me. The biggest (fattest) they've ever been is 27". I'd guess they are probably around 23" now, maybe less. It is good that I have narrow hips or I'd look like a skinny girl. ;D
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You've got that right!
-Always wanted huge quads with that pronounced outside sweep. Alas, genetics failed me. The biggest (fattest) they've ever been is 27". I'd guess they are probably around 23" now, maybe less. It is good that I have narrow hips or I'd look like a skinny girl. ;D
I actually never wanted big thighs, which i have from nature. I was always more intrested in kicking and flexibility. I prefer front squats and Barbell hacks now.
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I actually never wanted big thighs, which i have from nature. I was always more intrested in kicking and flexibility. I prefer front squats and Barbell hacks now.
I've found hack squats can be brutal on one's knees, particularly when they (I) don't warm up first.
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I've found hack squats can be brutal on one's knees, particularly when they (I) don't warm up first.
they have a v squat I use its a hack/squat hybrid great machine...plate loaded
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they have a v squat I use its a hack/squat hybrid great machine...plate loaded
I did front squats the other Day and felt too much tension in my neck. I used the crossed arm position and it did not feel good or stable. I can use the clean position better. light weight but good. Slow deep reps.
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they have a v squat I use its a hack/squat hybrid great machine...plate loaded
I suspect the 'V' squat machine you mention is like the one at my gym. It is a great machine. I use it for hack squats and for reverse hacks to work the hams. The pads on the machine are much more comfortable than a bar loaded with weights feels resting on my shoulders.
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I suspect the 'V' squat machine you mention is like the one at my gym. It is a great machine. I use it for hack squats and for reverse hacks to work the hams. The pads on the machine are much more comfortable than a bar loaded with weights feels resting on my shoulders.
THATS IT....LOVE IT MY MAX FEW YRS AGO WAS 7 PLATES A SIDE KNEE WRAPPED,,NOW I DO 5 PLATES SIDE NO WRAPS ,,5PLATES TO 7 IS LIKE THE EARTH IS CRASHING ON YOUR SHOULDERS...I''L DO 6 ONCE IN A WHILE...
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THATS IT....LOVE IT MY MAX FEW YRS AGO WAS 7 PLATES A SIDE KNEE WRAPPED,,NOW I DO 5 PLATES SIDE NO WRAPS ,,5PLATES TO 7 IS LIKE THE EARTH IS CRASHING ON YOUR SHOULDERS...I''L DO 6 ONCE IN A WHILE...
Does the V squat machine even hold seven plates per side? Who knew? The accompanying photo is pretty much what the machine at the gym looks like. Seeing this photo, I guess it does hold a lot of plates per side. I'll have to compare this one to the one at the gym.
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Does the V squat machine even hold seven plates per side? Who knew? The accompanying photo is pretty much what the machine at the gym looks like. Seeing this photo, I guess it does hold a lot of plates per side. I'll have to compare this one to the one at the gym.
NO THATS A STANDARD HACK,,HAMMER V SQUAT HAD LARGE SHOULDER PADS ,YOUR STANDING UPRIGHT ON A LARGE PLATE FOR FEET YOU CAN PUT FEET LOWER,MIDDLE OR HIGH UP THE PLATE IS ANGLED BUT DOES NOT HAVE ADJUSTMENT TO RAISE FEET OR LOWER ITS PRESET.THE PLATES LOAD ON THE SIDES AND LOW..
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delts
shoulder press machine inner grip 'stack version'x4
side cable laterals x4
front raise x3 25-35,,pulled this out for wise bber back in late 80's showed us to do fr raise as you get towards top cross arm over towards other delt not all the way but i direction
supersetted rear delt cable rope to face with reverse rear delt on pec deck x4
bis
curls 75/85/95/95
inc curls 30/35/35
seated padded curls x3
seated rope hammer curls on low pulley portion for low rows x3
forearms
reverse wrist curls x3
cable fr wrist curls x3
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Took a well deserved week off from training. Since July I rarely missed a workout so I had a good run. Tomorrow it's back to the iron!
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Took a well deserved week off from training. Since July I rarely missed a workout so I had a good run. Tomorrow it's back to the iron!
8) rich..good to get back after break,,
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back to harder leg training,,i sore nicely not crippled lol,,,
extensions 1st gets knees warm,,175/190/220/235/250 sets 12
leg press 4 plates per side/5/6/7 7 felt heavy i still pulled 10 reps but i was pumped and maxxed rep wise.
v squat hammer machine 3 /4/5 plates per side,,10/10/8
stair lunged 35 lb kettle ball walked 1st every other step run down turn around repeat 2 rounds of these
hams
standing leg curl 60/70/90 sets 10
stiff legged month and some days since these 3 sets 135 x12 reps was good finish..
calves seated calf raises 2.5 plates/3 plates/3.5 /drop to finish 3 ties pulled 25 plate each drop 3.5 to 2.5 plates
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back to harder leg training,,i sore nicely not crippled lol,,,
extensions 1st gets knees warm,,175/190/220/235/250 sets 12
leg press 4 plates per side/5/6/7 7 felt heavy i still pulled 10 reps but i was pumped and maxxed rep wise.
v squat hammer machine 3 /4/5 plates per side,,10/10/8
stair lunged 35 lb kettle ball walked 1st every other step run down turn around repeat 2 rounds of these
hams
standing leg curl 60/70/90 sets 10
stiff legged month and some days since these 3 sets 135 x12 reps was good finish..
calves seated calf raises 2.5 plates/3 plates/3.5 /drop to finish 3 ties pulled 25 plate each drop 3.5 to 2.5 plates
Pump it up Stevo... ;D well after a weekend off i will go for a run later through the Forest.
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Trained back and chest. I know my method of training is a broken record. Maybe you can't teach an old dog new tricks. Using lower weights to break into training after a week off.
Pull ups 8-6-3. (Pulled all the way up until my elbows were completely down back to dead hang)
Seated cable rows with V handle 2 x 12 160lbs
Dumbbell row with leg on bench 2 x 8 80lbs. (All the way up and down)
Reverse grip pull downs 2 x 10
Dumbbell flat bench 2 x 8 70lbs (all the way down)
Incline dumbbell bench 2 x 8
Flat flies 2 x 10 45lbs
Push ups 20 and 14 reps
Deadlifts 2 x 4 285lbs then 1 x 1 315lbs ( I put deadlifts last so I am completely warmed up and fatigued so a lower weight feels heavy.)
lower back hyper extensions 2 x 12 25lb plate behind my head. Used old school horizontal back extension bench not the 45 degree one that every one is using)
weighted crunches 1 x 50 (held a 5lbs plate behind my head. Truth be told I don't think crunches are a great ab exercise. I feel more from a wheel roll out and common situps.
Hopefully next week I will up the weight and be back in the groove.
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Leg day:
Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12
Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50
leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs
neck work
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Leg day:
Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12
Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50
leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs
neck work
nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...
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Leg day:
Leg press 2 x 12 8 plates (went deep with back board low)
squats 2 x 9 205lbs then 1x1 (TUT, went super slow on the negative all the way down. I will probably use a regular cadence next time. Going really slow is painful)
Machine squats 1 x 10 (used TuffStuff brand. You might know the excellent Power Tec version)
leg extensions 2 x 20
seated leg curls 2 x 15
standing leg curls 2 x 12
Giant set abs:
side bend holding one dumbbell 1 x 15 85lbs
hanging straight leg raise 1 x 20
situps on incline 1 x 20
wheel roll outs 1 x 20
machine crunches 1 x 25
weighted crunches legs on bench 1 x 50 (Held a 5lbs plate behind head)
leg flutters 1 x 50
leg press calf 2 x 25 (4 plates)
standing calf 2 x 15 290lbs
seated calf 2 x 15 80lbs
neck work
Nice work on the abs too Rich. Don´t see Giant sets much these days. went for a long walk, windy and drizzle rain but ok. Did not run because i got injections again this morning.
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nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...
I really feel bad for you. How did it happen? Dumbbell flat benching? Hopefully you don't have a tendon rupture. If you see an orthopedic surgeon find one that specializes in shoulders and not a guy who says he does everything from foot to head. I would guess he will order an MRI. If you need a tendon reattached it's better to have it soon. My doctor said it's easier and has a much higher success rate if the injury is fresh concerning a tendon rupture. Maybe you just have a muscle tear that will heal in time.
When I ripped off my bicep and saw it up by my delt I thought my lifting was over. A very young surgeon who must have been up on the latest techniques put me back together with two metal anchors to reattach the tendon to my forearm bones. It took me 6 months but my strength returned. I know it was just a bicep but it was completely torn off and effected the entire arm and shoulder. I couldn't bench the bar 4 weeks after the operation. The doctor who never lifted a weight in his life heard I was doing 405 for my deadlifts over a half year after the operation said that could ruin a healthy arm. I'm really pleased with the function of my arm. I hit the heavy bag, do power cleans, chins and deadlifts. All stuff that would be really stressful to the repair but it held up.
Wishing the best for you and Donny with the injuries. I find as I get older I get more fragile.
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nice,,,i will be out of commission hopefully temporary,chest day 3 rd set in shoulder front delt area popped brutal,could barely undress my self last night,today was a bit better but i'm in pain ,popped some advil iced it last night,could barely drive and dress today comfortably...
Sorry to read this. Are you pushing yourself too hard a the gym?
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Worked arms today. I am trying the 6 day a week thing again in hopes that it will get me in the routine of hitting the gym on a regular basis.
Seated alternate dumbbell curls, 4 sets of 10-4
Triceps press downs, 4 sets of 8-10
EZ bar curl using a cable weight loaded machine, 3 sets of 6-4
Seated triceps dumbbell overhead presses, 3 sets of 8-10
forearm curls, 4 sets 12-10
Reverse EZ bar curls, 3 sets 8-4
Nautilus crunches, 3 sets of 15
I rested very little between sets, between 15 and 30 seconds. I was done in 40 minutes. This routine is designed for heavier weights which I hope to work back up to in a few months. The last time I did this routine as outlined, I weighed 205 lbs. I am 180 lbs. at present. One thing I noticed was that my veins were popping out all over my arms. I did each exercise slowly and very strict.
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guys thank for the kinds words,,,no it was done stretching which I never really do,,,i'm 100 pct better as opposed to 2 days ago I couldn't raise my arm ,I have full range but pain in certain intervals 'areas'of the shoulder,its front delt mostly..few days off training I will re-asses.stupidly we stretched arms /delts prechest on incline incline ,arms overhead and we pulled back arms and stretched I felt it there ,I guess it tweaked it already ,it was dumb,dumb.dumb....ice/heat/advils are working...
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guys thank for the kinds words,,,no it was done stretching which I never really do,,,i'm 100 pct better as opposed to 2 days ago I couldn't raise my arm ,I have full range but pain in certain intervals 'areas'of the shoulder,its front delt mostly..few days off training I will re-asses.stupidly we stretched arms /delts prechest on incline incline ,arms overhead and we pulled back arms and stretched I felt it there ,I guess it tweaked it already ,it was dumb,dumb.dumb....ice/heat/advils are working...
Good to hear you are getting better Steve... REST
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Good to hear you are getting better Steve... REST
thanks man,,pisses me off I was cruising on training,locked in no issues,feeling awesome ..
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Glad it's not serious. Gentle stretching never painful stretching. Painful stretching is bad for tendons and ligaments. Gentle is good.
Ran 2 miles on my off lifting day. Averaged 8:45 miles. Foot and ankle injuries still haunting me but it wasn't too bad today. Hope to keep going in a positive direction and get that time way down. Sitting here typing whether or not to hit the heavy bag before work. I really want to chill but I know I should do a couple of rounds. On the fence.
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Delt and arms: Using moderate weights but I'm feeling it.
Dumbbell press standing 2 x 10 45lbs (all the way down)
Dumbbell delt laterals 2 x 10 25lbs
One arm pulley delt laterals 1 x 10 20lbs
Dumbbell rear delt laterals 2 x 10 30lbs
Shrugs 2 x 10 235lbs
Ez bicep curl 2 x 10 90lbs
Pulley straight bar curls 2 x 10
Concentration curls 2 x 12
Pulley tricep conventional pushdowns 2 x 10
Single dumbbell two hand seated tricep extensions 2 x 10 75lbs (all the way down)
skull crushers 2 x 8 90lbs
forearm wrist curls 2x 25 90lbs
wrist extensions 2 x 15
wheel roll out 2 x 18
pulley crunches 2 x 25
Ivanko grippers 2 x 20 (these can really hurt my hand. Can't they make these padded?)
Finished the workout with an Orgain protein drink. Tastes like grass clippings in the most delicious chocolate powder.
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TREADMILL/ABS. LIGHT TRICEP ROPE EXTENSIONSX5/ROPE HAMMER CURLS 'LIGHT A JOKE'FELT PAIN DOING THESE...WANTED TO GET BLOOD AROUND SHOULDER AREA ,BOUGHT TIGER BALM RUB 'LOVE THE SMELL'AND USED MY WIFE ELECTRIC PAD STIMULATORS PRETTY COOL TWITCHES THE MUSCLE 'LOW SETTING 'STILL STIFF/PAIN ON A SCZLE 1-10 I'M STILL 5 OR 6 ,I CAN RAISE ARMS AND MOVE AROUND FREELY THO...I'M DAYS AWAY FROM SEEING IF I COULD TRULY TRAIN :P :'(
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First off, I avoided stretching. ;)
Yesterday, worked hams, calves and abs.
Seated leg curls, 4 X 10-4
Standing calf raises, 4 X 15-12
Lying leg curls, 4 X 10-4
leg press calves, 4 X 15-12
Reverse hack squats, 3 X 10-6
Seated calf raises, 3 X 15-12 (the seated calf machine was out of commission so I did them the old fashioned way resting a loaded barbell across my knees)
Nautilus ab crunches, 3 X 25
No cardio. Done in 50 minutes. Rested 30 seconds or less between reps. Did not use really heavy weights, but still feeling it today.
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Sorry for giving you crap about stretching, Steve. Today when I was working back, I think it was when I was doing wide grip front lat pull-downs that I must have pulled my left inguinal ligament. When I got home, I noticed when I either sat or stood up it hurts...hurts right next to my left nut. I was going for maximum stretch not maximum weight.
Today I worked back obviously. Relatively light weights, good form, and not a lot of reps.
Front wide grip lat pull-downs, 4 X 12-6
Bench rows (sort of), 4 X 12-6
Low cable rows, 3 X 8-6
Reverse grip lat pull-downs, 3 X 8-6
One arm dumbbell rows, 2 X 8
For abs it did two sets of 12 on the Nautilus low back machine and two sets of 12 on the Nautilus rowing torso machine.
I even had time for a fast 7 minute tan.
Total time working out was 40 minutes.
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prime no worries..believe me i have been beating myself for 3 days talking to myself,,why/why ...ice/heat and more tiger balm 2 nite,,our boy donny is the 'main event on the g/o board god bless him ;D...he's a fighter..
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prime no worries..believe me i have been beating myself for 3 days talking to myself,,why/why ...ice/heat and more tiger balm 2 nite,,our boy donny is the 'main event on the g/o board god bless him ;D...he's a fighter..
I feel for him. I have been there myself. Usually, it was me that either caused it or fostered it because I could not resist replying and further engaging in the negativity of it all. You are a master of neutrality and staying under the radar. I envy you this and I hope I've learn something from you too so I won't set myself up so often.
Even if Donny posted a military document which included a photo of himself, there are folks who would take exception and say it is fakery. I have to give Josh credit for backing down when it appeared his accusations were unfounded. It takes character to do that.
I am a suspicious person by nature and yet I am more inclined to give someone the benefit of doubt than many folks are. Believing in people is much easier than not believing in them.
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I feel for him. I have been there myself. Usually, it was me that either caused it or fostered it because I could not resist replying and further engaging in the negativity of it all. You are a master of neutrality and staying under the radar. I envy you this and I hope I've learn something from you too so I won't set myself up so often.
Even if Donny posted a military document which included a photo of himself, there are folks who would take exception and say it is fakery. I have to give Josh credit for backing down when it appeared his accusations were unfounded. It takes character to do that.
I am a suspicious person by nature and yet I am more inclined to give someone the benefit of doubt than many folks are. Believing in people is much easier than not believing in them.
good jay....i mean i tell/give as much as i can with staying private as well,this forum has some cool/interesting people,i read alot here and learn,and enjoy alot of sections here..i don't think it should be all fake/gimmick or someone posting or pics and not be them thats lame,,,be closre to who u are in real life,i do and u seem to as well,and i believe donny/rich as well ..
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I had a blood test today to check testosterone levels. If you remember my doctor put me on Clomid to raise my testosterone. I have been on it for 4 months. I really don't feel any different but I had a good training run for 4 months. Really curious if it made a difference.
I think the mechanism of Clomid is that it binds to estrogen receptors in men and the pituitary gland region in the brain puts out more luteinizing hormone to increase testosterone because it's not turned off by the aromtase of testosterone.
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I had a blood test today to check testosterone levels. If you remember my doctor put me on Clomid to raise my testosterone. I have been on it for 4 months. I really don't feel any different but I had a good training run for 4 months. Really curious if it made a difference.
I think the mechanism of Clomid is that it binds to estrogen receptors in men and the pituitary gland region in the brain puts out more luteinizing hormone to increase testosterone because it's not turned off by the aromtase of testosterone.
Intresting Rich....
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Despite all efforts to avoid this, like not using much weight and really cutting back on the number of reps, I woke up this morning barely able to walk because my calves were in knots. When I worked them last Wednesday, I made a point of keeping the resistance light but I did a fair number of reps. My conclusion is that at least when it comes to calves increased reps produce more results, assuming sore is the same as well worked.
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Despite all efforts to avoid this, like not using much weight and really cutting back on the number of reps, I woke up this morning barely able to walk because my calves were in knots. When I worked them last Wednesday, I made a point of keeping the resistance light but I did a fair number of reps. My conclusion is that at least when it comes to calves increased reps produce more results, assuming sore is the same as well worked.
CALVES DEF GROW BETTER ON HIGH REPS AND HEAVYWEIGHT THATS ABLE TO PERFORM WITHIN REP SCHEME ..
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CALVES DEF GROW BETTER ON HIGH REPS AND HEAVYWEIGHT THATS ABLE TO PERFORM WITHIN REP SCHEME ..
Mine don't grow no matter the routine I use. They just get sore. ;D
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I have been training calves for 40 years and I still have zero calf development.
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treadmill/abs,,on a positive note did 6 sets 10 reps inner grip chinups,no pain that way,did some cable shrugs,bent over cable raise...but front cable raise whoaaa could not do a full range with 7.5 lbs lol on l/s,,without weight i can raise arm up and straight painless pretty much..side cable raise weighted hurt too :P...did some ice/electric pad therapy /rub..
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treadmill/abs,,on a positive note did 6 sets 10 reps inner grip chinups,no pain that way,did some cable shrugs,bent over cable raise...but front cable raise whoaaa could not do a full range with 7.5 lbs lol on l/s,,without weight i can raise arm up and straight painless pretty much..side cable raise weighted hurt too :P...did some ice/electric pad therapy /rub..
Remember there is a reason for pain, it is one of the ways your body protects itself. There is no glory in working through pain and ending up with an injury that takes you down worse.
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Remember there is a reason for pain, it is one of the ways your body protects itself. There is no glory in working through pain and ending up with an injury that takes you down worse.
agree I am very cautious last few yrs since I got pinched nerve in rear back that took me down like this ,,that was bad too and took forever to get back to chest training 100pct...
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agree I am very cautious last few yrs since I got pinched nerve in rear back that took me down like this ,,that was bad too and took forever to get back to chest training 100pct...
yes it´s taking me a long time to get better... pressing wise.
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yes it´s taking me a long time to get better... pressing wise.
RIGHT NOW IM SCREWED ,I CANNOT LAY DOWN ON MY BACK THE SHOULDER WHEN IT'S LYING FLAT PAIN IS AT A 10...I HAVE TO ROLLOVER TO MY SIDE ASAP..THEN I'M FINE ,SLEEP LIKE A BABY ,,,
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RIGHT NOW IM SCREWED ,I CANNOT LAY DOWN ON MY BACK THE SHOULDER WHEN IT'S LYING FLAT PAIN IS AT A 10...I HAVE TO ROLLOVER TO MY SIDE ASAP..THEN I'M FINE ,SLEEP LIKE A BABY ,,,
at least you can get some sleep.. we are just getting old Man... :'( It will get Better ! ;D
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at least you can get some sleep.. we are just getting old Man... :'( It will get Better ! ;D
i'm doing it all massage/ice,electric pads/my new friend tiger balm'chinese'crap lol...smells good.
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at least you can get some sleep.. we are just getting old Man... :'( It will get Better ! ;D
Careful with the getting old comments. You don't want to setup a self fulfilling prophesy. When doing crunches this morning, I noticed I cannot get the back of my head to lay flat on the floor. It's gotta be because of years of slouching. Do you think I could slowly stretch my spine back into shape? I say slowly because when I tried to push it this morning, my back and neck hurt like a son-of-a-bitch.
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Careful with the getting old comments. You don't want to setup a self fulfilling prophesy. When doing crunches this morning, I noticed I cannot get the back of my head to lay flat on the floor. It's gotta be because of years of slouching. Do you think I could slowly stretch my spine back into shape? I say slowly because when I tried to push it this morning, my back and neck hurt like a son-of-a-bitch.
well a Doctor here told me to stretch my neck when lying on my back in bed slowly pushing/stretching my head upwards and towards the pillow. also strengthens the muscles.
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I deny that I'm aging rationalizing away that I can still do some things I did in my youth. Truth be told I just had some pictures of myself from a family event and while I look great for my age my hair is all grey and my youthful appearance I always took for granted is gone.
As we age we are treading thin ice with injury. Injury prevention should be a priority but I would guess we all push our self into the red zone. My head says I should be careful with the weights but my ego says full stream ahead. I always think back to an interview with Bill Pearl. I bet I still have it buried in my pile of magazines in my basement. He said when he hit 55 he stop caring about the weight on the bar. Dave Draper in his latest book says essentially the same about hitting 55. Dave said in effect at 55 your best days are behind you in the weight room.
I guess I'm trying to convey is that what good is training with abandon when you are skating on thin ice with excessive weight. Blowing out a knee or a shoulder past 55 will mean there is a possibility your body can't repair it no matter what operation you have.
I am a broken record with my training. Generally one or two work sets. I keep telling my self it's time to train with moderate weights with a short amount of rest between sets with higher sets but I still want to handle reasonable weights to satisfy my ego.
No one gets out alive. I worked with a guy I really respect. He is close to 60. He said training should be thought of as a marathon and not a sprint.
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I deny that I'm aging rationalizing away that I can still do some things I did in my youth. Truth be told I just had some pictures of myself from a family event and while I look great for my age my hair is all grey and my youthful appearance I always took for granted is gone.
As we age we are treading thin ice with injury. Injury prevention should be a priority but I would guess we all push our self into the red zone. My head says I should be careful with the weights but my ego says full stream ahead. I always think back to an interview with Bill Pearl. I bet I still have it buried in my pile of magazines in my basement. He said when he hit 55 he stop caring about the weight on the bar. Dave Draper in his latest book says essentially the same about hitting 55. Dave said in effect at 55 your best days are behind you in the weight room.
I guess I'm trying to convey is that what good is training with abandon when you are skating on thin ice with excessive weight. Blowing out a knee or a shoulder past 55 will mean there is a possibility your body can't repair it no matter what operation you have.
I am a broken record with my training. Generally one or two work sets. I keep telling my self it's time to train with moderate weights with a short amount of rest between sets with higher sets but I still want to handle reasonable weights to satisfy my ego.
No one gets out alive. I worked with a guy I really respect. He is close to 60. He said training should be thought of as a marathon and not a sprint.
Well put Rich ... Although Pearl was in Great shape at 56 and a few years beyond that.
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Well put Rich ... Although Pearl was in Great shape at 56 and a few years beyond that.
True but he wasn't doing 600lbs deadlifts and 300lbs shoulder presses like he did in his youth. He just trained.
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True but he wasn't doing 600lbs deadlifts and 300lbs shoulder presses like he did in his youth. He just trained.
well i think my years of ego lifting are gone now... very moderate weight and volume again when fully fit.
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I deny that I'm aging rationalizing away that I can still do some things I did in my youth. Truth be told I just had some pictures of myself from a family event and while I look great for my age my hair is all grey and my youthful appearance I always took for granted is gone.
As we age we are treading thin ice with injury. Injury prevention should be a priority but I would guess we all push our self into the red zone. My head says I should be careful with the weights but my ego says full stream ahead. I always think back to an interview with Bill Pearl. I bet I still have it buried in my pile of magazines in my basement. He said when he hit 55 he stop caring about the weight on the bar. Dave Draper in his latest book says essentially the same about hitting 55. Dave said in effect at 55 your best days are behind you in the weight room.
I guess I'm trying to convey is that what good is training with abandon when you are skating on thin ice with excessive weight. Blowing out a knee or a shoulder past 55 will mean there is a possibility your body can't repair it no matter what operation you have.
I am a broken record with my training. Generally one or two work sets. I keep telling my self it's time to train with moderate weights with a short amount of rest between sets with higher sets but I still want to handle reasonable weights to satisfy my ego.
No one gets out alive. I worked with a guy I really respect. He is close to 60. He said training should be thought of as a marathon and not a sprint.
Many of us think we look youthful and we may. It can be hard to accept otherwise because folks keep telling us we look so young. The truth is in the mirror, we just don't want to see it. For me the shocker is photos. It is rare that I look good in photos. That's always been the case since puberty. It is harder to make an honest assessment when looking in the mirror, I think. My guess is that I look better when animated, mainly because the happy side of my personality shows more.
Today at the gym, I noticed that as thin as I am now, there's the tiniest fat roll (thick skin, if you like) around my waist. Once I noticed it, I couldn't stop checking it out in hopes that seeing it was just a fluke and hoping it went away, LOL.
I disagree that anyone's best days are behind them in the weight room. Everyday that you work out is a great day. It's much better than being too ill, too lazy or too tired to exercise. For me today was a better day than yesterday. Yesterday I caved to my calves being sore and having stressed my inguinal ligament so I didn't go to the gym. Today I said, "fuck it" and I worked out. See how that works?
I have friends at the gym who are 80 years old and still hitting the weights. They may not look like they once did or lift like they once could, but they are still showing up and that's really something. They are my real idols.
I disagree with Dave Draper, our best days are today and all those ahead of us. Think about it.
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Today's workout was a snap. I was done in 30 minutes. Still not doing cardio though. Might add that in next week or the week after.
All I worked was shoulders and abs....so easy.
Isolateral overhead shoulder presses, 4X10-6 (used the furthest back hand grips)
Seated side laterals, 4X10-6
Bent laterals, 3X8-6 (did these on the peck fly machine sitting backwards)
Shrugs, 3x8-6
Crunches, 2X25
Back raises, 2X15 (supposed to do 25 but they make me dizzy)
I have a question about side laterals. Do you all think it is better to do them with your arms bent or with them straight but not locked out?
I realize now that I was being a wus yesterday. This was the easiest routine this week. There was not reason to put it off.
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Today's workout was a snap. I was done in 30 minutes. Still not doing cardio though. Might add that in next week or the week after.
All I worked was shoulders and abs....so easy.
Isolateral overhead shoulder presses, 4X10-6 (used the furthest back hand grips)
Seated side laterals, 4X10-6
Bent laterals, 3X8-6 (did these on the peck fly machine sitting backwards)
Shrugs, 3x8-6
Crunches, 2X25
Back raises, 2X15 (supposed to do 25 but they make me dizzy)
I have a question about side laterals. Do you all think it is better to do them with your arms bent or with them straight but not locked out?
I realize now that I was being a wus yesterday. This was the easiest routine this week. There was not reason to put it off.
side laterals both ways workk,its matter comfort and what works your muscle the best...
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side laterals both ways workk,its matter comfort and what works your muscle the best...
Thanks. Today, I did all but the first set with elbows bent. Maybe it's because that is something different for me, but it seems less comfortable. If you saw my side delts, you'd know that nothing seems to work the way I'd like. LOL.
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Thanks. Today, I did all but the first set with elbows bent. Maybe it's because that is something different for me, but it seems less comfortable. If you saw my side delts, you'd know that nothing seems to work the way I'd like. LOL.
I see all variations from completely straight arms to having them very bent. Naturally less leverage is against the delt muscle the more you have your arms bent. I do it middle of the road. I try to have the arms extended but not locked.
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I see all variations from completely straight arms to having them very bent. Naturally less leverage is against the delt muscle the more you have your arms bent. I do it middle of the road. I try to have the arms extended but not locked.
That's were I was and where I will be with this exercise.
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I like doing one arm training too for Delts. Hold on to an upright and concentrate on one arm...i like this too with DB press for Delts
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All this old guy talk.... :(
I'm competing next June in a deadlift comp and hoping to hit close to 700. :D
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leg day...this i can still go full on until shoulder gets batter,,i also raked leaves this did not bother shoulder but lifting :-\....we do close to 30 bags in falltime...
quads did vsquat started plate a side x15,2x12,,,worked sets 3/4/5 plates side 12/10/10
lying sled press 'stack'machine 180/200/220/240
extensions 205/220/220/235
hams
standing leg curls single leg 60/80/90 sets 10
sldl 135/185/210/225
calves
standing calf raise 160/180/200...15/12/12
seated calf raises 3 plates ,3.5/3.5 plates
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All this old guy talk.... :(
I'm competing next June in a deadlift comp and hoping to hit close to 700. :D
Good for you "old guy."
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leg day...this i can still go full on until shoulder gets batter,,i also raked leaves this did not bother shoulder but lifting :-\....we do close to 30 bags in falltime...
quads did vsquat started plate a side x15,2x12,,,worked sets 3/4/5 plates side 12/10/10
lying sled press 'stack'machine 180/200/220/240
extensions 205/220/220/235
hams
standing leg curls single leg 60/80/90 sets 10
sldl 135/185/210/225
calves
standing calf raise 160/180/200...15/12/12
seated calf raises 3 plates ,3.5/3.5 plates
Only 30 bags? Maybe I should pay attention to how many yard debris containers I put and how many extra containers and bags go out with it. All I know is the recycle costs go up during this time of year. I was thinking that it might be less expensive to hire a crew to take care of my fall clean-up that way it's done for me and they take the leaves with them when they go.
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I grind up the leaves with a vacuum type machine. I also don't do leaves until the spring. By then the majority is gone. I live in south Jersey where the trees are half ever greens and the other oaks. I guess I don't get the amount you guys get.
Chest and bicep day:
Dumbbell flat bench 1 x 8 80 lbs. (all the way down)
Incline dumbbell bench 1 x 8 70lbs (again all the way down)
Flat flies 1 x 12 48lbs (immediately followed by push ups)
Push ups 2 x 23-14 reps
EZ curl 1 x 12 95 lbs.
Alternate dumbbell curls 2 x 43 lbs. (When you see odd weight dumbbells it's something I can do in my gym.)
rope bicep curl 1x15 60 lbs.
Concentration dumbbell curl 1x13 20lbs (slow controlled arm on inside thigh)
forearm wrist curl 1 x 27 90 lbs
reverse wrist extension using a D.A.R.T 1 x 20 7.5 lbs
Hanging leg raise 1 x 20 (used 2.5 sand ankle weights)
wheel roll out 1 x 20
Ivanko grippers 2 x 20
Followed by a 2 mile run. Now work. I hate work but I like the pay check.
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I grind up the leaves with vacuum type machine. I also don't do leaves until the spring. By then the majority is gone. I live in south Jersey where the trees are half ever greens and the other oaks. I guess I don't get the amount you guys get.
Chest and bicep day:
Dumbbell flat bench 1 x 8 80 lbs. (all the way down)
Incline dumbbell bench 1 x 8 70lbs (again all the way down)
Flat flies 1 x 12 48lbs (immediately followed by push ups)
Push ups 2 x 23-14 reps
EZ curl 1 x 12 95 lbs.
Alternate dumbbell curls 2 x 43 lbs. (When you see odd weight dumbbells it's something I can do in my gym.)
rope bicep curl 1x15 60 lbs.
Concentration dumbbell curl 1x13 20lbs (slow controlled arm on inside thigh)
forearm wrist curl 1 x 27 90 lbs
reverse wrist extension using a D.A.R.T 1 x 20 7.5 lbs
Hanging leg raise 1 x 20 (used 2.5 sand ankle weights)
wheel roll out 1 x 20
Ivanko grippers 2 x 20
Followed by a 2 mile run. Now work. I hate work but I like the pay check.
THOUGHT YOU ADDING SETS'VOLUME'NOW?
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THOUGHT YOU ADDING SETS'VOLUME'NOW?
I am but just one more week of low sets. Saw a picture of myself at a family event and thought my face looked puffy. LOL. Just want to do a quick routine and go for a run as much as I can. If my hurting body allows it I am going to try to get 5 to 6 runs in this week. I will get to volume shortly. :)
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I am but just one more week of low sets. Saw a picture of myself at a family event and thought my face looked puffy. LOL. Just want to do a quick routine and go for a run as much as I can. If my hurting body allows it I am going to try to get 5 to 6 runs in this week. I will get to volume shortly. :)
8),,THANKS
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Good for you "old guy."
I'm trying. I'll go out kicking and screaming!
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chest/tri abs/treadmill
good to get a pump...
chest wise i did some seated chest press machine light and could only really stretch so far back ,it was tight /some pain
did light inc db press couple sets
pec deck couple sets no pain here :D
couple sets cable crossovers....
couldnt do a pushup :-X
tris,o issues here
rope downs x4
reverse small bar pushdowns x3
seated extension x3
pushdowns x2
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Early morning swim this Morning and then injections again... was talking to a woman at the Doctors who had the OP done. You can hardly see the scar where they went into her throat area. Very fine indeed.
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today soreness same as last few days ,good thing its not the same as last tues after it pulled out.day off today,trained last 3/4 days ..will take some time to do real pressing tho..weight wise .pressure is in front delt area...treating it ice/a nice rub ..
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today soreness same as last few days ,good thing its not the same as last tues after it pulled out.day off today,trained last 3/4 days ..will take some time to do real pressing tho..weight wise .pressure is in front delt area...treating it ice/a nice rub ..
we sound like a sorry bunch here... ;D
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we sound like a sorry bunch here... ;D
true :)..otherwise everything else is great eating/rest/,,digging the treadmill go figure...
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Leg day:
Leg press 1 x 15 8plates plus 10lbs. (Went really deep with backboard low.)
Squats 1 x 10 225lbs (Legs prefatigued from leg press. Went pretty low)
Machine squats 1 x 13
leg extension 1 x 23
seated leg curl 1 x 15
standing leg curl 1 x 17
Side bend holding one dumbbell 1 x 15 90lbs
Situps on incline 1 x 25
pulley crunches 1 x 30
Leg press calf 1 x 28
standing calf leg press 1 x 18 300lbs
seated calf 1 x 18 85lbs
Tibialis work with a dart 1 x 20
Neck work
No cardio today because of leg day. Left Achilles is so sore. Hope to do my "patented" ladder work out on the treadmill tomorrow if I'm capable of walking tomorrow. :)
I've been thinking about injuries with me. Arthritis runs in the family. My sister who is 10 years older than me is disabled from it. Beginning to wonder if my injuries are related to the inflammation of the disease. Then again it just could be age. We don't stay young forever. I do know that I'm better shape than most 30 year olds when I'm able to walk without a limp. ::)
My friend who is around 55 still competes in bench competitions with a bench cheat shirt. Since he can do 400 plus at a little over 180lbs he thinks he is in shape. He looks in terrible shape with a big gut, fat face and zero cardio ability. Why do I bring up something that sounds so negative? Just pointing out that being in shape means having a hand in all areas of fitness. It's isn't being in shape if you can lift a million pounds but get winded wrestling someone. It's not being able to run a good marathon time if you can't deadlift 300lbs. I know sports require specialization but being in real omni shape requires all around fitness. Off the soap box.
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Leg day:
Leg press 1 x 15 8plates plus 10lbs. (Went really deep with backboard low.)
Squats 1 x 10 225lbs (Legs prefatigued from leg press. Went pretty low)
Machine squats 1 x 13
leg extension 1 x 23
seated leg curl 1 x 15
standing leg curl 1 x 17
Side bend holding one dumbbell 1 x 15 90lbs
Situps on incline 1 x 25
pulley crunches 1 x 30
Leg press calf 1 x 28
standing calf leg press 1 x 18 300lbs
seated calf 1 x 18 85lbs
Tibialis work with a dart 1 x 20
Neck work
No cardio today because of leg day. Left Achilles is so sore. Hope to do my "patented" ladder work out on the treadmill tomorrow if I'm capable of walking tomorrow. :)
I've been thinking about injuries with me. Arthritis runs in the family. My sister who is 10 years older than me is disabled from it. Beginning to wonder if my injuries are related to the inflammation of the disease. Then again it just could be age. We don't stay young forever. I do know that I'm better shape than most 30 year olds when I'm able to walk without a limp. ::)
My friend who is around 55 still competes in bench competitions with a bench cheat shirt. Since he can do 400 plus at a little over 180lbs he thinks he is in shape. He looks in terrible shape with a big gut, fat face and zero cardio ability. Why do I bring up something that sounds so negative? Just pointing out that being in shape means having a hand in all areas of fitness. It's isn't being in shape if you can lift a million pounds but get winded wrestling someone. It's not being able to run a good marathon time if you can't deadlift 300lbs. I know sports require specialization but being in real omni shape requires all around fitness. Off the soap box.
rich your well ...keep the faith,the rest will come,,i'm learing as I get older and get 'chipped'my armor is still there just little chips here and there...
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we sound like a sorry bunch here... ;D
Maybe so, but at least it shows that we actually workout, unlike many other folks including getbiggers.
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Guys that work out hard over 55 are a rare breed. If you are going into a barbell battle you can get wounded. I would come in next to last place in a Mr. Nowhere county contest but when I take off my shirt I do get compliments on my build. I know when healthy if a young person asks if I want to go out for a run I can keep up. Usually. ;D
We all have to keep up the good fight. Do what we can and forget what we can't. I doubt I will never bench with a barbell again. Know what? It's not that great of an exercise anyway.
I don't call myself a bodybuilder. I'm just a guy into being fit and trying to train athletically.
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I had a blood test today to check testosterone levels. If you remember my doctor put me on Clomid to raise my testosterone. I have been on it for 4 months. I really don't feel any different but I had a good training run for 4 months. Really curious if it made a difference.
I think the mechanism of Clomid is that it binds to estrogen receptors in men and the pituitary gland region in the brain puts out more luteinizing hormone to increase testosterone because it's not turned off by the aromtase of testosterone.
The results are in!!!!! I went from 297 testosterone to 559. That's well into the normal range for a 56 year old. Yes!!!
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The results are in!!!!! I went from 297 testosterone to 599. That's well into the normal range for a 56 year old. Yes!!!
Great news :)
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Guys that work out hard over 55 is a rare breed. If you are going into a barbell battle you can get wounded. I would come in next to last place in a Mr. Nowhere county contest but when I take off my shirt I do get compliments on my build. I know when healthy if a young person asks if I want to go out for a run I can keep up. Usually. ;D
We all have to keep up the good fight. Do what we can and forget what we can't. I doubt I will never bench with a barbell again. Know what? It's not that great of an exercise anyway.
I don't call myself a bodybuilder. I'm just a guy into being fit and trying to train athletically.
8)...nice brotha..I always loved the term'bodybuilder'as I got into 40's I say 'physique builder'meaning keeping an ideal of a build suited for ones body..that takes permabulking or super ripped 'by starving'and tossing it out the window....I use zane as an example esp after he retired...
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Did some cardio at the Physio place today, 30 mins Crosser and some lat pulldowns, seated chest press, leg press... that was it. short and sweet ;D
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Guys that work out hard over 55 is a rare breed. If you are going into a barbell battle you can get wounded. I would come in next to last place in a Mr. Nowhere county contest but when I take off my shirt I do get compliments on my build. I know when healthy if a young person asks if I want to go out for a run I can keep up. Usually. ;D
We all have to keep up the good fight. Do what we can and forget what we can't. I doubt I will never bench with a barbell again. Know what? It's not that great of an exercise anyway.
I don't call myself a bodybuilder. I'm just a guy into being fit and trying to train athletically.
yes good post. You get a lot of disillusioned fat lifters out there.. being all round fit is the way to go for a healthy life style.
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Did some cardio at the Physio place today, 30 mins Crosser and some lat pulldowns, seated chest press, leg press... that was it. short and sweet ;D
8),,GOOD TO HEAR..I'M DOING BACK /TRAPS SHOULDER GETTING BETTER DAY TO DAY ...FINGERS CROSSED
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8),,GOOD TO HEAR..I'M DOING BACK /TRAPS SHOULDER GETTING BETTER DAY TO DAY ...FINGERS CROSSED
Prime nj beef man...(no homo) ;D good you are getting better.
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Prime nj beef man...(no homo) ;D good you are getting better.
;D.. :-*
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;D.. :-*
sorry Steve my butt is staying virgin ;D
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sorry Steve my butt is staying virgin ;D
MINE TOO'NO HOMO'
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MINE TOO'NO HOMO'
;D ..
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Cardio:
I did this workout on a treadmill. My treadmill has electronic lights to show doing a lap on a track. I set the treadmill at 3.8 MPH. It's a brisk walk. I started on level grade zero incline. Every lap I increased the elevation 1% incline. When I got to 12% incline I did that lap and finished with one lap on zero incline.
Try it. Every lap go up 1% incline.
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The results are in!!!!! I went from 297 testosterone to 559. That's well into the normal range for a 56 year old. Yes!!!
That's good news. At your age, I believe anything above 300 is considered normal by the medical profession. Don't know what it is at my age, but it likely lower yet. If being around a 1,000 is where one is during their peak years, then that is what I am shooting for. Shooting....what coincidental word. Shot a hole in my ass cheek last night....feel great today!
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Cardio:
I did this workout on a treadmill. My treadmill has electronic lights to show doing a lap on a track. I set the treadmill at 3.8 MPH. It's a brisk walk. I started on level grade zero incline. Every lap I increased the elevation 1% incline. When I got to 12% incline I did that lap and finished with one lap on zero incline.
Try it. Every lap go up 1% incline.
I have tried this or something like it. It's kinda fun to ease on up. The fastest I can go without breaking into a jog is 3.9 mph. I do something similar to you, only I start slow and low and work up to high and fast. It's a great idea to do a couple of minutes at the end at 0 incline and a relaxed walking speed. It's like cooling off your horse at the end of a ride. There are no puns intended here. Take what I posted at face value and not try to read something else into it, although the imagery is kind of wild.
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sorry Steve my butt is staying virgin ;D
Sure...you can say that now, but just wait until your test levels start to decline. A little boost is great when that happens. Also the ass is better than the thigh or delts when it comes to pain. I hardly feel the injections anymore.
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MINE TOO'NO HOMO'
Personally, I think we adults can dispense with the qualifier 'no homo'. We're smarter and more sophisticated than that. We don't need to defend our posts to each other.
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Personally, I think we adults can dispense with the qualifier 'no homo'. We're smarter and more sophisticated than that. We don't need to defend our posts to each other.
i hear ya,,,u know its a running joke in the g/o board,,,
so the power of positive vibes start here'our thread'and i believe it works on some basic level around using precautions/some medicine /time to heal ,,but i got through this shoulder thing quicker than i thought,,i think the posts here and advice said really helps,,both conditions i went through latley cruised along easier sharing it here,,
back /traps/abs calves
t bar rows 1 plate warmed up x15....2 plates x10/2,5 x10/3 plates x10,,no pain
low pulley rows 165/180/195\
underhanded semi narrow pulldowns x3
cable single handed pull rows standing x3
rope pulls to waist standing pulldownsx3
weighted hypers x3 x12-15 holding 45 plate
traps 135/225/275/295/295
2 sets x20 ,,45 lb plate per hand slow squeeze shrugs at sides
supersetted 5 sets ab crunch weighted x20 with standing calf raises 180/200/220/220/220x6.200x6.180x6.160x6 drop
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Back single set style:
Power cleans and jerks 3 x 3 155-160-165 (Too tired to lift anything heavy after yesterdays cardio)
Deads 1 x 6 300lbs
Chins 1 x 8 (dead hang to all the way where elbows are completely down)
Seated cable rows 1 x 14 175lbs
Dumbbell row off bench 1 x 10 85lbs
Reverse grip pulldowns 1 x 10
Stiff deadlift 1 x 6 205lbs (felt pressure in my groin area. Back offed the reps)
back extension 1 x 18 25lbs (plate behind head)
weighted floor crunches 1 x 40 10lbs (plate behind head)
Drinking a damn protein shake as I type. Does anyone really believe protein shakes make a difference? I have been asking myself that for decades.
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Back single set style:
Power cleans and jerks 3 x 3 155-160-165 (Too tired to lift anything heavy after yesterdays cardio)
Deads 1 x 6 300lbs
Chins 1 x 8 (dead hang to all the way where elbows are completely down)
Seated cable rows 1 x 14 175lbs
Dumbbell row off bench 1 x 10 85lbs
Reverse grip pulldowns 1 x 10
Stiff deadlift 1 x 6 205lbs (felt pressure in my groin area. Back offed the reps)
back extension 1 x 18 25lbs (plate behind head)
weighted floor crunches 1 x 40 10lbs (plate behind head)
Drinking a damn protein shake as I type. Does anyone really believe protein shakes make a difference? I have been asking myself that for decades.
PROTEIN SHAKES DO HAVE A PLACE ...EXTRA PROTEIN,EASIER TO BREAKDOWN THAN WHOLE MEALS,,MIRACLE NO..
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PROTEIN SHAKES DO HAVE A PLACE ...EXTRA PROTEIN,EASIER TO BREAKDOWN THAN WHOLE MEALS,,MIRACLE NO..
never bother with them myself... my son does though. I can´t because they give me the runs.. :(
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never bother with them myself... my son does though. I can´t because they give me the runs.. :(
Me too. Stay away from milk based protein powder. Another thing is that most of the are sweetened with a fake chemical sugar. They are all hard on my stomach. Using Orgain protein. It's has zero milk product and no artificial sugar. Zero problems. It's a relatively new product that I have never seen advertised in bodybuilding magazines so it might be hard to obtain especially in Europe. Buying it in the states at Costco is pretty cheap too.
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delts :D.. :P..bi's forearms/treadmill
well was able to do delts,pain free no but ok otherwise,range of motion is getting there ,had to modify side raises and presses light and carefully
press machine used inner grip palms face its less stress than wide grip,lot of warmup sets its a' stack'literally warmed with 10/20/30/40 lbs lol to feel my limits then did some work sets 10 -12 reps up to 60lbs,usually get up to 90-110 on these.so i'm happy
side raises 10/15/15/20 lbs ok here
rope pulls to face no pain whatsoever here
rope front raises x4 these hurt cause front delt gets stressed top to bottom here stayed light up to 30 lbs on stack i usually do theses at 70lbs
i did this last night today i feel just a little ache there ,so i'm 100 pct better than almost 2 wks ago on the pain and rom..
bis
standing premade curl bar x4,,these hurt doing again front delt gets movement when curling
seated curls padded no pain whatsoever doing,,x4
rope curls x3
seated concentration arm on inner leg old school x3
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so physio again today.. had a good conversation with the woman who did it. was a big fan of free weights and in general had an open mind about training. some i´ve met are very negative about Bodybuilding. Did 30 mins crosser Hill programme. the crosser is great for my upper back too and my grip on the two arms which you push and pull. Feeling good so a very productive day ...me thinks. she did say i am maybe doing too many sit ups and should hit my obliques more instead.. ;D most people avoid excessive oblique training but maybe i have neglected them in the past few years. Also finds Dips a better movement than Benches. Seems to go more for "functional" exercises, did speak positive about Deadlifts though.
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Delt and tri day:
Dumbbell standing press 1 x 10 50lbs (all the way down)
Dumbbell delt laterals 1 x 12 28lbs
One arm pulley laterals 1 x 12
Rear delt dumbbell laterals 1 x 13 35lbs
Barbell shrugs 1 x 14 235lbs
Weighted dips 1 x 10 25lbs ( very deep)
Traditional tricep pushdowns 1 x 12
Single dumbbell with two hands tricep with back against reversed scott bench 1 x 10 78lbs
Reverse tricep single arm tricep extension 1 x 12
Ab wheel 1 x 20 (went as far as I could)
Pulley crunches 1 x 35
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Me too. Stay away from milk based protein powder. Another thing is that most of the are sweetened with a fake chemical sugar. They are all hard on my stomach. Using Orgain protein. It's has zero milk product and no artificial sugar. Zero problems. It's a relatively new product that I have never seen advertised in bodybuilding magazines so it might be hard to obtain especially in Europe. Buying it in the states at Costco is pretty cheap too.
Have you tried VEGA protein and greens? It has 20 g of protein, 2 servings of greens, 110 calories, gluten-free, no sugar added, non GMO. The 2 g of sugar is natural derived from the vegetables. It blends well, looks odd being green and tastes okay. It is distributed by Sequel Naturals LTD. out of Canada. I believe Costco carries it.
If you are like me, you do not get enough fiber. This protein drink helps with that. I've never had an upset stomach or gas from it. It actually gives me a mild energy boost.
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Today I worked pecs and abs.
Flat bench press 4 X 10-6
Incline bench press 4 X 10-6
Decline bench press 4 X 10-6
Dips 3 x 10-8
Flies 3 X 10-8
Pullovers 3 X 10-8
Crunches 2 X 25
Easy peasy - done in less then :45.
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Hit military press into push presses today. Disappointing. :'(
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Hit military press into push presses today. Disappointing. :'(
how so?
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how so?
Numbers just not high enough. Pressing is always disappointing to me. lol
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Numbers just not high enough. Pressing is always disappointing to me. lol
Perhaps you are expecting too much too soon.
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Perhaps you are expecting too much too soon.
I'm just not a strong presser, won't stop me from trying though. ;D
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I'm just not a strong presser, won't stop me from trying though. ;D
There's this fellow at the gym who has been around for a pretty long time. He can press an amazing amount of weight overhead. Without a doubt he is a strong dude. There is this other fellow at the gym who presses really wimpy poundage when doing overhead presses. Here is what I find interesting about comparing these two fellows. The guy who uses light weights, has boulder shoulders while the fellow who presses impressively heavy weight has really unimpressive delts. To be fair, I suspect the second fellow's muscles are chemically enhanced, while the first fellow definitely does not use AAS.
When pressing overhead, I use modest to light weights. Shoulder injuries really take a person down, particularly when surgery is required.
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Leg day
Leg press4plates side,6,7,7
V squat 3,4,5 plates side
Extensions 190,205,220,235
Lunges 45 plate per hand up steps /down /up./down x2
Hams
Single leg standing leg curls x4 60-90
Sldl 135/185/235
Calves 5 sets leg press calf raises
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Today I worked quads and calves.
Nautilus leg extensions, 4 X 10-6
Standing calf raises, 4 x 15-8
Leg press, 5 X 10-4
Leg press calf raises, 4 X 10-8
Hack squats, 3 X 6-4
Seated calf raises, 4 X 10 - 6
Did not work abs today. Maybe I will before I go to bed tonight.
My quads are so puny that I ordered two pair of Levi 511's, stretch corduroy jeans in a size 30 X 32. Finally pants that fit my legs without a lot of slop. Although they were somewhat tight when I first put them on, they've bagged out a little over the day and the stretch fabric makes them very comfortable....no binding.
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Today I worked quads and calves.
Nautilus leg extensions, 4 X 10-6
Standing calf raises, 4 x 15-8
Leg press, 5 X 10-4
Leg press calf raises, 4 X 10-8
Hack squats, 3 X 6-4
Seated calf raises, 4 X 10 - 6
Did not work abs today. Maybe I will before I go to bed tonight.
My quads are so puny that I ordered two pair of Levi 511's, stretch corduroy jeans in a size 30 X 32. Finally pants that fit my legs without a lot of slop. Although they were somewhat tight when I first put them on, they've bagged out a little over the day and the stretch fabric makes them very comfortable....no binding.
Those would be tights on me lol.good training jay
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Those would be tights on me lol.good training jay
Ha, ha. They are almost tights on me. Pants that fit in the leg and butt make folks look bigger then those which are baggy. Someone with your monster quads can pretty much wear whatever you want. Currently my quads only measure 23". I remember when they were 3" bigger and it made a big difference.
One of the funniest, but ironically true things I've recently read is that one should squat until they walk funny. I presume that is the walk they mean is where it looks like you might have a watermelon between you legs and each butt cheek is doing it's own thing.
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I'm just not a strong presser, won't stop me from trying though. ;D
When you say press are you talking about cleaning a weight and pressing it? It seems the most pressing I see in the gym is smith machine or Hammer strength. When I see a rare guy using dumbbells they are doing half reps seated in a move resembling an incline press.
Keep up the fight. I respect a guy with a strong military press over a guy with a strong bench press any day.
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When you say press are you talking about cleaning a weight and pressing it? It seems the most pressing I see in the gym is smith machine or Hammer strength. When I see a rare guy using dumbbells they are doing half reps seated in a move resembling an incline press.
Keep up the fight. I respect a guy with a strong military press over a guy with a strong bench press any day.
I mix it up as far as cleaning the weight goes, but I always use free weights, seated or standing. A few of the younger guys have been doing them standing lately in my gym. ;)
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I mix it up as far as cleaning the weight goes, but I always use free weights, seated or standing. A few of the younger guys have been doing them standing lately in my gym. ;)
i like the standing versions,as soon as i heal shoulder up planning to press like this a bit,,,
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Trained chest today and finished with a 3 mile run on the treadmill. It was a super slow run and my banged up Achilles and nerve damaged foot held up. Maybe it would have been a different story if I burned up the pace. Ran a 12 minute mile then an 11 and finished with a 10 minute mile. I did the last quarter lap at 8:45 pace. Having so much trouble running I'm taking baby steps. Hopefully I will be back to my old self.
I hope in two weeks my banged up structure will be able to to run three sub 9 minute miles. Just have to keep it slow for now.
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making some baby steps in training around 'shoulder',,2nd chest workout if I would call, it that..
seated chest press 'stack'version last workout my may was 40 lbs before pain kicked in ,,did a lot of light sets 3-4 up to 60lbs,reps are 15..
made last 3 sets of 10 and hit 95 :D..my rom was musch deeper too with less pain so there is some light at the end...
incline press x5 again bar added 10 then added 5 then added 10 so basically made it to 25 lbs a side ..rom is above chin area so a ways to go to under chin ,,I felt pressure at front delt when I tried to go deeper..
flat flyes 15/15/20 lbs just slow stretch and squeeze here some discomfort as I reached to deepest normal point I do here,,fine otherwise
cable crossovers theses do not hurt at all weird...I did short pushups too on the low pulley row bench very careful I go too deep I feel it..
good to get pump again...anyone that's had shoulder issues knows you feel completely at odds with your body and it will dictate what u can do or not'pain is the ultimate harbinger sp?of bad news....
I am using weights that are literall cut in 1/2 to 3/4 of normal for me ,,so yeah it gets depressing but ya know what its better than nothing
ok so tri's no issues training with no pain and using my normal weights ,,I did more reps and cut back some weights by maybe 10/20 lbs on the cable stacks 'no biggie'pump was great
rope extensions overhead
tri pushdowns
reverse grip pushdowns
ABS AND TREADMILL
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Injuries are hard on the body and even harder on the mind/ego. Your mind is willing to put in the work but the body is rebelling. Take baby steps back. If it takes one month or three it's nothing in the scheme of things.
I never used under 205lbs with my sets in benching for decades. Now with a wrecked shoulders every time I try to bench with a bar it's a disaster. I was using 165lbs and I felt humiliated in a gym a couple of months ago. At least I can use dumbbells with little pain and Hammer strength with no pain. There are maybe a couple of hundred lifts. Be good in most of them and forget the ones you can't do.
I feel your frustration. Keep up the good fight.
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Injuries are hard on the body and even harder on the mind/ego. Your mind is willing to put in the work but the body is rebelling. Take baby steps back. If it takes one month or three it's nothing in the scheme of things.
I never used under 205lbs with my sets in benching for decades. Now with a wrecked shoulders every time I try to bench with a bar it's a disaster. I was using 165lbs and I felt humiliated in a gym a couple of months ago. At least I can use dumbbells with little pain and Hammer strength with no pain. There are maybe a couple of hundred lifts. Be good in most of them and forget the ones you can't do.
I feel your frustration. Keep up the good fight.
UR RIGHT THE ONE'S I CAN'T DO THERE ARE A FEW I WILL PHASE OUT IF NEED BE,,I HAVE TO GET BACK TO DB PRESSES I HOPE,ITS MY BREAD AND BUTTER..BUT FLAT IS WHAT I GOT HURT ON AND I CAN'T SEE THAT COMING BACK AS EASY..LAST TIME I HAD PINCHED NERVE AFFECT MY MID BACK INTO MY L/S SHOULDER/ARM,TOOK MONTHS TO MOVE DB S BACK TO 80'S ,,EVERY WEEK I WOULD GO UP 5 LB DBS IT WAS SAD PRESSING 30/40'S AND IT BARELY MOVED..
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Trained back today. I guess volume will wait awhile. Used somewhat moderate weights for me.
cleans 3 x 3
pull ups 3 x max
Seated lat pulls with V handle 2 x 12
Dumbbell rows off bench 2 x 10
reverse grip pulldowns 2 x 10
stiff leg deadlifts 2 x 6
weighted hyper extensions 2 x 12
weighted crunches 1 x 50
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Worked arms and abs today. I pretty much used the same routine as last time, just upped the resistance about 5 lbs. on each exercise. If my arms don't feel it tomorrow or on Thanksgiving, I will increase the resistance more.
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Doctors:
I was thinking about what two different doctors told me. When I was in my early twenties the doctor was telling me it's obvious that I lift weights. He said always think about health when working out or your size will just provide more food for worms when you die. Didn't know what he meant back then but it always stuck with me. I think now I know what he was getting at.
Today I saw a doctor and he said he was for working out but he said joints have an expiration date for many that can be hastened by lifting. He one of the biggest portions of clients for orthopedic surgeons are 50 something people who work out that are running into serious joint issues.
I'm going to give serious consideration to the long haul in working out. That is obviously having health as a first and foremost consideration. I know the internet is full of steroid using 50, 60 and 70 year old wonders that the public is clueless how they got their physique. I just wonder how healthy is the most important muscle the heart is doing with these guys. I wonder about prostate health from using steroids and other issues like being stronger that the aging joints can handle.
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Doctors:
I was thinking about what two different doctors told me. When I was in my early twenties the doctor was telling me it's obvious that I lift weights. He said always think about health when working out or your size will just provide more food for worms when you die. Didn't know what he meant back then but it always stuck with me. I think now I know what he was getting at.
Today I saw a doctor and he said he was for working out but he said joints have an expiration date for many that can be hastened by lifting. He one of the biggest portions of clients for orthopedic surgeons are 50 something people who work out that are running into serious joint issues.
I'm going to give serious consideration to the long haul in working out. That is obviously having health as a first and foremost consideration. I know the internet is full of steroid using 50, 60 and 70 year old wonders that the public is clueless how they got their physique. I just wonder how healthy is the most important muscle the heart is doing with these guys. I wonder about prostate health from using steroids and other issues like being stronger that the aging joints can handle.
GREAT POINTS ,,,rich I think you can still perform your 'heavy'type training for some more yrs,,heck i'm facin it too closing on 50 in a few,,i think the volume and moderate reps change will help as well like it does me,,problem is when I try to go a bit heavier 'bam'i get something hitting me like now :-\
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No training just eating and drinking beer. Enjoy this family holiday. Nothing more important than being with the family.
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Happy THanksgiving guys,,,,catch up here
back/.traps/calves/abs /treadmill...no pain at all during this ,,my shoulder is in different path not pressing movements..
inner grip chinups x4 x10-12
tbar rows elevated version lying face down ,,1.5 plates/2 plates/2 and some change/2 and 25..
cable low pulley rows..160/180/185
single arm cable pulldowns ,,stretch and squeeze movement x3 ,
short bar attached to top 'cable'standing in front and pull to chest x3'hits upper back/rear traps/rhomdoids
traps
shrugs 135/225/275/295/315/315
abs 5 sets crunch roller machine sets 30
calves 5 sets standing calf raise..180x15.200x12,220x10,240/240 sets 8-10..i switch low/hi rep calf days
thanksgivung delt/bi/forearms
seated press inner grip..i'm getting there with pressing worked to 80 lbs here better than last week tenfold still achy here tho,,did 4 sets up to 80lbs
lateral raises 15/20/25/25 much better hurts at mid point,and because of it i have to jack weight up little less controlled than usual at this point,if i go heavy by say 35 lbs dbs i naturally jack it up but this is occurring lighter weight due to some pain yet,,ok hi reps here 12-15
rear seated raises no pain on this 20/25/25/25 sets 12 easy staying light i did some uprights rows with them premade bar 40/50/60 i usually do 90 lbs on the premade curl bar...
this was encouraging to finish i could not do a 2.5 cable front raise 3 wks ago...i was able to do 15/20/25 lb db front raises done together for 12 reps each arm..thrilled lol...
bi's
premade curl bar 50/60/70/70,,it aches a bit on this due to hanging the front delt on curling movement,,i usually hit 90lbs on these,,,reps good at 10 easy
seated padded scott curl machie ,,no pain on these whatsoever,,125/135/140/155
cable single hand curls done together x4 nice finish 'like doing a db curl'but cabled
forearms
rope rollups weighted x3
4 sets cable reverse behind back wrist curls ..great pump to back forarms the popeye part...
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DONNY WE MISS YA BUD,,,,,,HANG IN THERE,,,
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Reinstate Donny. The board isn't the same without him.
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Belated happy Thanksgiving guys. This was a great day for me that I spent with family and enjoying delicious food. No workout today.
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Reinstate Donny. The board isn't the same without him.
Thanks men.. Rich you are a top man ;)
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Taking the long weekend off. 8)
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Worked hams, calves and lower abs today.
Seated leg curls, 4 X 10-4
Standing calf raises, 4 X 15-10
Lying leg curls, 3 X 10 - 6
Calf raises using the leg press, 4 X 15-12
Reverse hack squats, 3 X 8-6
Seated calf raises, 3 X 15-12
Ab coaster, 3 X 20
The gym was empty except for us diehards who show up on holidays. Anyway, my sister has been here 3 days and she's getting on my nerves. I needed to get away.
Thanksgiving dinner was excellent as it usually is. I am proud of myself because I did not overload my plate or get uncomfortably full. It actually made the meal much more enjoyable. I fixed a really simple cranberry relish. All you do is dump 2lbs. of cranberries, a cup of sugar, the zest and juice of one orange and 1/4 cup of Grand Marnier in a food processor then pulse until the cranberries are well chopped. Let it sit at room temperature for at least a half hour and serve.
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For those who use volume here. Do you stick with the same weight for the sets or do you progress up in weight each set?
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For those who use volume here. Do you stick with the same weight for the sets or do you progress up in weight each set?
I progress or try to ,,,example say I do db press flat,,most times I increment 60/70/80/80 or 85 as a low rep set ,,1st sets I do are higher reps 10-12 then go no lower than 8 on heaviest..sometimes I will warm up then do 3 sets at 80's till failure..i like progressive increases more or I will go heavy then drop down to lightest 80/70/60 works too..play around rich what do u have to lose?
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nothing like a good old fashioned Pyramid... well i am just going to go for a long walk get some fresh air. The Christmas Market is on here. Always very busy.
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For those who use volume here. Do you stick with the same weight for the sets or do you progress up in weight each set?
When I use volume I pyramid up to heavy (maybe single, double, triple) then I go back down increasing reps on my way. I usually end up doing a shitload of sets this way.
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When I use volume I pyramid up to heavy (maybe single, double, triple) then I go back down increasing reps on my way. I usually end up doing a shitload of sets this way.
8)...ON THE BIG 3 THAT WORKS,,,YOUR NOT GOING TO DO 1 REP ON A DB PRESS ;D
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8)...ON THE BIG 3 THAT WORKS,,,YOUR NOT GOING TO DO 1 REP ON A DB PRESS ;D
No, but I do do doubles/triples with DB's. Depeneds on who's in the gym for a spot. Wouldn't try a 1rm with db's.
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No, but I do do doubles/triples with DB's. Depeneds on who's in the gym for a spot. Wouldn't try a 1rm with db's.
I HEAR YA BRO,,,I'VE DONE 3-6 OR LESS ON A DB ,,I'M SUCKING WIND RIGHT NOW WITH SHOULDER ISSUE ...
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For those who use volume here. Do you stick with the same weight for the sets or do you progress up in weight each set?
The are loads of ways to skin a cat. Mainly, it seems to be important to change things up periodically. You can increase the resistance, add sets and reps, do a different exercise the works the same muscle group and occasionally just take a day off for the heck of it.
If all one did was increase the weight, they will eventually be trying to hoist more poundage than their body is capable of doing. Think about it this way, if you added only 5 lbs. resistance every week, in a year you be lifting an additional 260lbs.
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I HEAR YA BRO,,,I'VE DONE 3-6 OR LESS ON A DB ,,I'M SUCKING WIND RIGHT NOW WITH SHOULDER ISSUE ...
Had an issue where I could flat bench but inclines killed my shoulder. Db or barbell. Just recently went away.
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Delt and Arms today:
Standing dumbbell press 2 x 10 50lbs (all the way down. I could handle much heavier dumbbells if I stopped with my upper arms parallel that is so in vogue.
Dumbbell laterals 2 x 10 25lbs
One arm pulley laterals 1 x 10
Rear delt laterals 2 x 10 30lbs
Barbell shrugs 2 x 10 240lbs. (Since it's such short stroke movement I try to do it strict.
Weighted dips 2 x 10 25lbs. (really deep)
Traditional tricep pushdowns 2 x 10
Skull crushers 2 x 8 95lbs.
wrist curls 2 x 25 90lbs
reverse wrist extensions 2 x 15
Ab giant set:
Hanging leg raises 20 reps
Incline situps 25 reps
ab wheel 20 reps (tried to go all the way out)
weighted crunches with feet on the a bench 40 reps
pulley crunches 1 x 30
seated knee ins 20 reps
Ivanko gripper 2 x 25
Drove to work where they had a 10 piece motown cover band playing. A lot of fun. Wife is sick so I had no one to dance with. :-[ Lol. My boss was surprised I came to work just to see the band. Nice brass section and the three singers were top shelf.
Working on my 4th beer. Damn, I will never have abs. Strict diet and no beer with abs or chips, beer and a slice of pie? My diet stinks and I always try to out work it that is very hard to do.
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Yahoo! Tomorrow I drive my sister home. Just in time before she drives me crazy. No gym today. life got in the way. Tomorrow I should be back to a more normal routine.
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Cardio day today. Hopefully I'm turning a corner concerning running injuries with nerve damage and my Achilles tendon. Actually felt little pain running and hopefully nothing will swell up tonight or tomorrow.
Ran gently on the treadmill. Ran a 11:30 mile, 10:55 mile and a 9:50 mile with little pain. Finished with a quarter mile at 8:00 minute pace and every thing orthopedic and nerve wise held up. Very happy.
My cell phone rang when I was running and I didn't answer it. It was a job offer from a former colleague. I retired 4 years ago and I have been working a very low level part time job for a little something to do instead of training and hanging around the house. He said it's not a guaranteed offer but if it comes to fruition in the coming months it should be what I consider major money. I would have to work in Manhattan. An almost a two hour commute. Nervous just to think about it.
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fantastic leg day,,,full bore,no issues,energy and pump dead on..
squat warmed up 135x20 x2...225x12/315x12/365x10/405 x6 months since i went here,,,
lying sled press 200/220/260 sets 10
extensions x4 195/240
hams
lying leg curls x4
standing leg curl single leg
calves
leg press x5.
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Did a bodyweight circuit workout yesterday just a few exercises..
push ups
Inverted rows
Free hand squats
Full bent knee sit ups(feet not supported)
then went for a run in the rain to cool me down. was quite stormy last Night.
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Trained legs:
It's always tough for me to train legs the day after running. The legs feel shot. I toughed it out. The weights used were okay but down for squats. Workout took 90 minutes. Now off to work.
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Trained legs:
It's always tough for me to train legs the day after running. The legs feel shot. I toughed it out. The weights used were okay but down for squats. Workout took 90 minutes. Now off to work.
8)...I LOvE LEGS AS U CAN SEE,,MINDSET IS IMPORTANT,,
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Cardio day today. Hopefully I'm turning a corner concerning running injuries with nerve damage and my Achilles tendon. Actually felt little pain running and hopefully nothing will swell up tonight or tomorrow.
Ran gently on the treadmill. Ran a 11:30 mile, 10:55 mile and a 9:50 mile with little pain. Finished with a quarter mile at 8:00 minute pace and every thing orthopedic and nerve wise held up. Very happy.
My cell phone rang when I was running and I didn't answer it. It was a job offer from a former colleague. I retired 4 years ago and I have been working a very low level part time job for a little something to do instead of training and hanging around the house. He said it's not a guaranteed offer but if it comes to fruition in the coming months it should be what I consider major money. I would have to work in Manhattan. An almost a two hour commute. Nervous just to think about it.
A two hour commute adds a lot to the workday. I am assuming it is 2 hrs. each way. Even at half time, this ends up being 6 hrs. On the other hand you are pretty young to be retired so going back to work may be positive. I know I couldn't afford to retire and maintain my lifestyle until SSI and Medicare kicked in. In other words not before age 65. Being as how she was disabled, my wife was already on Medicare. When you have to buy medical insurance on your own (no group plans like those offered by many employers) it darn near takes a second income to pay for it.
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Trained legs:
It's always tough for me to train legs the day after running. The legs feel shot. I toughed it out. The weights used were okay but down for squats. Workout took 90 minutes. Now off to work.
Although I did not make it to the gym yesterday, I did manage to get in some bodyweight ab and leg work.
Good mornings, 4X15
side bends for oblique's, 4X25 each side.
Squats, 4X25
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A two hour commute adds a lot to the workday. I am assuming it is 2 hrs. each way. Even at half time, this ends up being 6 hrs. On the other hand you are pretty young to be retired so going back to work may be positive. I know I couldn't afford to retire and maintain my lifestyle until SSI and Medicare kicked in. In other words not before age 65. Being as how she was disabled, my wife was already on Medicare. When you have to buy medical insurance on your own (no group plans like those offered by many employers) it darn near takes a second income to pay for it.
My $15K medical insurance plan is paid for as part of the contractual agreement with the employer I retired from. My retirement pension is down $1000 a month from what I use to take home and I have a little part time job that fills that gap. The tentative job offer that was offered to me is more money than I ever made in my life but I also have to consider what kind of life would I have with 4 to 5 hours of commuting a day. Yes, it's minimum 2 hours each way on the new proposed job. My former employer has a 55 mandatory retirement age that is based on physicality that is part of the job requirements.
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8)...I LOvE LEGS AS U CAN SEE,,MINDSET IS IMPORTANT,,
Again it's hard training legs after a hard cardio day. Go out for a hard 3 to 5 mile run and tell me if it had an effect on your leg training the day after. If it didn't you didn't run fast enough.
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Again it's hard training legs after a hard cardio day. Go out for a hard 3 to 5 mile run and tell me if it had an effect on your leg training the day after. If it didn't you didn't run fast enough.
I agree .. other way round sometimes. I have trained legs and the next Day ran and it was hard.
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That's true too but I feel more weakness after hard cardio. Sitting here putting off today's cardio. Just so stiff in the morning. I guess like the Nike ads say. I should just do it.
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That's true too but I feel more weakness after hard cardio.
yes i understand you. I believe V Gironda once said running depletes Hormones and wastes your strength. I do not believe this myself. Infact stamina is just what some weight trainers lack.
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CHEST/TRI/ABS
GETTING THERE EACH WEEK A BIT STRONGER AND MORE ROM ON PRESSING MOVEMENTS
SEATED PRESS'STACK'VERSION SUPERSETTED WITH CABLE CROSSOVERS X4 GOT UP TO A 100 LBS WAS DOING 35 LOL 1ST WORKOUT AFTER INJURY..
pushups X4 ELEVATED SO UPPER BODY ON ANGLE FEET ON FLOOR ON CABLE ROW MACHINE PAD ROM BETTER ON THESE TOO..
INC PRESS X4 GOT UP TO 115 LBS LOL,,,USAUALLY 185/215 OK FELT BETTER .ROM IS NOT DEEP AT ALL THO ON THESE
CABLE PRESS,THESE I DO LIGHT AND USED TO LIKE THESE LIKE A CROSSOVER BUT YOU PUSH HANDLES STRAIGHT OUT LIKE YOUR THROWING A PUNCH BUT ARMS STRAIGHT OR SLIGHT BEND AT ELBOW..
TRIS FULL STEAM NO ISSUES
LYING SKULL CRUSH,,PREMADE CURL BAR 60/70/70
ROPE EXTENSIONS/PUSHDOWNS X4
SEATED EXTENSION ELBOWS ON PAD X4
ABS
TREADMILL
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NJFLEx, keep chopping away. I know what it feels like to use light weight because of injury. Last time I benched I was using 165lbs for my sets and my shoulder felt like I was tearing it apart so I made the decision to scrap the exercise. Whether you're on the beach, punching someone in the face, or wrestling someone the last thing that comes into play is how much you bench.
Use hammer strength for awhile. The guided path in benching in their incline, flat and shoulder press machine is guided so it should be much easier on the joints. After awhile use dumbbells for strict movements in pressing. Dumbbells are so much easier on my joints letting my hands position them self properly for joint preservation.
Today was cardio:
Still trying to keep the speed down running and so far the injuries are holding up. Ran three miles after warm up and cool down. Ran a 10:55 mile-10:55 mile- and a 9:15 mile with the last quarter mile a little under 8 minute pace. Then I hit the heavy bag for two three minute rounds. Running feels so good again. I said it before but after running I feel calm, happy and relaxed. After lifting I just feel exhausted.
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NJFLEx, keep chopping away. I know what it feels like to use light weight because of injury. Last time I benched I was using 165lbs for my sets and my shoulder felt like I was tearing it apart so I made the decision to scrap the exercise. Whether you're on the beach, punching someone in the face, or wrestling someone the last thing that comes into play is how much you bench.
Use hammer strength for awhile. The guided path in benching in their incline, flat and shoulder press machine is guided so it should be much easier on the joints. After awhile use dumbbells for strict movements in pressing. Dumbbells are so much easier on my joints letting my hands position them self properly for joint preservation.
Today was cardio:
Still trying to keep the speed down running and so far the injuries are holding up. Ran three miles after warm up and cool down. Ran a 10:55 mile-10:55 mile- and a 9:15 mile with the last quarter mile a little under 8 minute pace. Then I hit the heavy bag for two three minute rounds. Running feels so good again. I said it before but after running I feel calm, happy and relaxed. After lifting I just feel exhausted.
yes good post agree with you again Rich. Talking of punching, i think from my experience the Neider press is much better for a Boxer/martial arts trainer.
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Whether you're on the beach, punching someone in the face, or wrestling someone the last thing that comes into play is how much you bench.
If the reverse is true, I should be benching a lot. Never punched anyone in the face at the beach or elsewhere, nor have I wrestled someone. Are folks that hostile where you live?
Yesterday, I worked back:
Seated front cable pull downs, 4 X 12 - 6
Flat bench pulls, 4 X 10 - 6
Seated low cable rows 3 X 8 - 6
Seated reverse grip pull downs 2 X 6
Bent over dumbbell rows, 3 X 8 - 6
Nautilus low back, 2 X 12
Nautilus torso twists, 2 X 12 each side
Tanning bed, 1 X ...oh wait that's not an exercise! ;D ;D ;D
I'm hitting the gym this morning around 9:30 a.m. because I have to take my car in for an oil change and a checkup. Working out in the morning should be different.
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Update
Surprisingly the morning workout was great. The gym was comparatively empty. Didn't have to wait or change up any exercises. I may have to start going in the morning on a regular basis.
Worked shoulders traps and abs
Front overhead press, 4 X 10 - 6
Seated side laterals, 3 X 10 - 8
Bent lateral raises, 3 X 10 - 8
Nautilus machine that works traps, 3 X 10 - 8
Shrugs, 3 X 10
Cable crunches, 3 X 12
Back raises, 2 X 15
I was done in about 35 minutes. -Hardly needed any rest time between sets.
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If the reverse is true, I should be benching a lot. Never punched anyone in the face at the beach or elsewhere, nor have I wrestled someone. Are folks that hostile where you live?
Yesterday, I worked back:
Seated front cable pull downs, 4 X 12 - 6
Flat bench pulls, 4 X 10 - 6
Seated low cable rows 3 X 8 - 6
Seated reverse grip pull downs 2 X 6
Bent over dumbbell rows, 3 X 8 - 6
Nautilus low back, 2 X 12
Nautilus torso twists, 2 X 12 each side
Tanning bed, 1 X ...oh wait that's not an exercise! ;D ;D ;D
I'm hitting the gym this morning around 9:30 a.m. because I have to take my car in for an oil change and a checkup. Working out in the morning should be different.
NJ Flex and I live in NJ. Yes, it's that hostile. ;D
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NJ Flex and I live in NJ. Yes, it's that hostile. ;D
I was born in Newark, New Jersey. It's good that I got out, huh? My mom lived in the guest house on my grandparents property in South Orange and hung out at Asbury Park. My dad was deployed to Germany. This was 1944. These places have likely changed over the last 71 years.
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NJ Flex and I live in NJ. Yes, it's that hostile. ;D
;D...
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I was born in Newark, New Jersey. It's good that I got out, huh? My mom lived in the guest house on my grandparents property in South Orange and hung out at Asbury Park. My dad was deployed to Germany. This was 1944. These places have likely changed over the last 71 years.
Newark is the wild wild west of NJ. If your car breaks down anywhere near Martin Luther King blvd at night; just run for your life. South Orange still has some very affluent areas unlike the dump East Orange is. It's near Seton Hall University. Travel outside it borders and you take your life in your hands. Asbury Park was a dump until the gays started buying up cheap houses near the ocean. Now those houses are really up in value. Now it's filled with trendy bars, clubs and restaurants. It still has gang turf wars mainly coming from the west.
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Newark is the wild wild west of NJ. If your car breaks down anywhere near Martin Luther King blvd at night; just run for your life. South Orange still has some very affluent areas unlike the dump East Orange is. It's near Seton Hall University. Travel outside it borders and you take your life in your hands. Asbury Park was a dump until the gays started buying up cheap houses near the ocean. Now those houses are really up in value. Now it's filled with trendy bars, clubs and restaurants. It still has gang turf wars mainly coming from the west.
ORANGES YES ARE MIXEDDUMPS AND MILLIONAIRES,,I DID WORK IN THE 90'S AT A LAWYERS HOUSE IN SO ORANGE HE WAS A MILLIONAIRE HUGE NEWARK FIRM MY COUSIN WORKED THERE FOR 10 YRS,THOMAS ALVA EDISONS HOUSE WAS FEW BLOCKS IN SAME GATED COMMUNITY...
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ORANGES YES ARE MIXEDDUMPS AND MILLIONAIRES,,I DID WORK IN THE 90'S AT A LAWYERS HOUSE IN SO ORANGE HE WAS A MILLIONAIRE HUGE NEWARK FIRM MY COUSIN WORKED THERE FOR 10 YRS,THOMAS ALVA EDISONS HOUSE WAS FEW BLOCKS IN SAME GATED COMMUNITY...
My grandparent's house was a big old Victorian at 433 Vose Ave. South Orange, New Jersey. It is still standing and it appears the gardeners cottage is there too, but the porches are not. There was a side porch that you drove though to get to the barn. By no means was it the biggest house in the neighborhood. My grandfather was an attorney.
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My grandparent's house was a big old Victorian at 433 Vose Ave. South Orange, New Jersey. It is still standing and it appears the gardeners cottage is there too, but the porches are not. There was a side porch that you drove though to get to the barn. By no means was it the biggest house in the neighborhood. My grandfather was an attorney.
nice..
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back
t bar row elevated version,1 plate/1 and 25/2/2 and 25 x2
low pulley rows 180/195/195,,sets 10
behind neck pulldowns x3 used wide bar that handles are off to end of bar and slight bend
upper cable 'small pulley row bar 'used standing and pull to top chest 'upper back'x3
standing stretch cable pulls to waist x3
good reps 10 range and nice weight pushed no soreness
traps 135x15/225x12/275 x10/275 x10/225 x15
weighted hypers x3
abs 5 sets 30 crunch lying machine
2 sets inner grip chinups x12
treadmill
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catching up 2 workouts to report,,going with the girls overnight indoor water park down south jersey 'coco key'for the night..
delts /bi/forearms
side /fr/rear raise trisets x3 15/20/20 lb dbells,,usually 25 lbs getting strenght back slowly :P...these went well
fr presses x4..started light ,,rom to a certain point then it gets a bit pained ,,worked up to 105 ,what are ya going to do
premade curl bar upright rows ,,pain free here/50 60/70/
side cable raises x3..light here
bis
premade curl bar 60/70/80/80..some pain 'front delt gets stretched on these'
seated curl machine.no pain ,,125/140/155
db curls 30/35/35
forearms
reverse wrist curls bar behind back
rope rolls weighted
sat leg day,,,,1 hr took :D
leg press 5 plates side /6/7/7/felt great on these..legs are back to full strenght .12/12/10/10
v squat 3/4/5/ plates side 10/10/8
walking lunges gym floor with 45 lnb kettles
extensions 195/205/225 sets 12
hams
single leg standing leg curls 80/90/100
sldl ,,used 25's plates instead 45's for stretch..145/195/245..
calves
seated calf raise 3 plates/3.5/4/4/4,,,,reps/15/12/10/8/8/playing with heavier weight lower reps for calves at times ..
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Friday I worked chest. Same routine as usual. I upped the resistance on each set about 10lbs. Felt good. So far, I am not sore today. I will be working quads and calves later today.
On another note, I am the same size, in that my clothes fit the same, but I've gained a few pounds. This morning, I was 5 pounds up at 183 lbs. stark naked. Sorry, no pictures. ;D
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Like I said earlier, I worked quads and calves today. Same routine as usual but with increased resistance. Felt really good too.
My one complaint is that this guy who looked to be about 50 years old goes into the power lifting room to do partial deads off the squat rack with the bar set a little below knee level. First thing, he cranks up the heavy metal so loud that the couple already working out in there, left. One could probably hear the noise in the parking lot. I looked to see how heavy he was going....can you believe 275 lbs. Just seems like he shouldn't need to blast the music to do this. He didn't look all that strong either as he was carrying as much fat as anything on his upper body. What you could see of his legs, mainly just the calves, were beyond puny. Heck mine are bigger than his and mine are nothing to write home about.
I thought about saying something to him but decided if he hasn't figured this stuff out by now, he's never going to and my suggesting he turn it down would make no difference.
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Like I said earlier, I worked quads and calves today. Same routine as usual but with increased resistance. Felt really good too.
My one complaint is that this guy who looked to be about 50 years old goes into the power lifting room to do partial deads off the squat rack with the bar set a little below knee level. First thing, he cranks up the heavy metal so loud that the couple already working out in there, left. One could probably hear the noise in the parking lot. I looked to see how heavy he was going....can you believe 275 lbs. Just seems like he shouldn't need to blast the music to do this. He didn't look all that strong either as he was carrying as much fat as anything on his upper body. What you could see of his legs, mainly just the calves, were beyond puny. Heck mine are bigger than his and mine are nothing to write home about.
I thought about saying something to him but decided if he hasn't figured this stuff out by now, he's never going to and my suggesting he turn it down would make no difference.
Oh well...in his mind he is a beast... as long as he does not hurt himself. Reminds me of a guy about middle 50s who was telling us all about his Deadlifting feats in his younger days and tried to lift a weight of about 120-140 kilos, can´t remember the exact weight but we had to stop him half way as his back was as rounded as a good old Moon bench... ;D well later today i will go for a long run. A bit fresh outside and windy but i like that.
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Made it to the gym following a long overdue 2 hour appointment with the Optometrist. I'm back on schedule with the routine. Worked tris, bis, forearms and abs. -Workout went pretty quick, about 35 minutes. The routine was the same as I have posted before. On most of the movements, I upped the resistance a little. Something better bust loose soon. My upper arms look really small since I've lost weight. I'm afraid to measure them. At least my tris are defined and my arms are pretty vascular from shoulder to hands.
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chest/tr/abs
inc press supersetted with pushups ..getting a bit better able to inc 35 plates a side sets 10 with 12 pushups x4
seated chest press with cable crossovers x4
inc flyes ..15/20/25 dbs still taking it slow here ..slow reps stretch/squeeze...I uses 50/60 usually lol...
had a good pump for what its worth...work in progress here..
tris trisets nice pump here
seated extension machine/rope pushdowns/reverse underhanded grip pushdowns x4
lying db extensions x2
abs
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Nice workout, Steve.
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Nice workout, Steve.
thanks..its the best I can do for now...on chest at least,,lingering injuries suck...good thing is day after i'm not in additional pain from pushing it ...pecs are sore now not 'oh my god my shoulder'hurts so pecs are afterthought...
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thanks..its the best I can do for now...on chest at least,,lingering injuries suck...good thing is day after i'm not in additional pain from pushing it ...pecs are sore now not 'oh my god my shoulder'hurts so pecs are afterthought...
Good news for sure
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well my new running shoes arrived this morning so i will take them out later for a test run. A few bodyweight exercises first and then hit the streets.
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Good news for sure
yeah ,,,thanks ...if all goes well most strains/pulls take few months as opposed to a surgical diagnosis or complete shutdown...
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Yesterday, I trained hams and calves. Same routine as usual. Increased the resistance on reverse hack squats. The last set was at 230 lbs. That's still pretty low compared to what I was using a year ago. If I remember correctly, I was using 4 plates each side then (360 lbs.). Plan to work back today.
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-Back workout went well. It was a 50/50 split between increasing the resistance and increasing the reps. For the most part the routine remained as previously posted. I did straight arm pull-downs instead of front lat pull-downs just to change things up a little.
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back/traps/calves/abs/treadmill
close inner grip chins x3x12
low rows 165/180/195/210..
tbar row elevated version y
lying chest down..2 plates/2 plates and 10 and 5/2 plates and 25 ..
single arm side cable pulldowns kneeling down /stretch /pull ..
small bar upper cable standing pull to chest x4 good for upper back
traps,,135,225,275,275
weighted hypers x3x15
calves standing calf raises 180/200/220/240/245 been doing heavier /lower reps 10 and under heavier sets
abs 4 sets 30 reps ab roller machine
treadmill incline walk
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Worked delts, traps and abs today. It was a great workout....one of those where you feel you can hoist any poundage for as many reps as you wish. I took advantage of this rare occasion. Stuck to the usual routine with one added attraction for traps. Lifted more weight and did more reps than I have since starting back at it. Damn, did it feel good.
I am going to do 150 bodyweight squats and about 50 toe touches before I go to bed tonight....which is going to be very soon.
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Worked delts, traps and abs today. It was a great workout....one of those where you feel you can hoist any poundage for as many reps as you wish. I took advantage of this rare occasion. Stuck to the usual routine with one added attraction for traps. Lifted more weight and did more reps than I have since starting back at it. Damn, did it feel good.
I am going to do 150 bodyweight squats and about 50 toe touches before I go to bed tonight....which is going to be very soon.
150 is not bad. I like to do them with leg extensions pre exhaust style.
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delts ,,,bi'/forarms//did triceps Monday but decided to superset some in with biceps was nice addition added 7 sets ..
triset pump set side/fr/rear laterals started light 10bb dbells,15's,,,worked 20/20/20 good sets tried 25's which is usual it hurt a bit on side lateral
front press still light on these gets some pain ,reps 12-15 3 10's a side is right now limit I try
upright row premade bar,50/70/70
side cable laterals 10-12 reps straight out x3
considering the severity initially of the injury being able to train delts is good most time people are shutdown.
bi's
premade curl bar 60/70/80/80 superset with rope push down x4
seated curl machine padded 125/135/145 superset with seated extension machine x3
db curls to finish 30/35/40
forarms
weighted rope rolls x3 I go up 3x each cycle..
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150 is not bad. I like to do them with leg extensions pre exhaust style.
I've done leg extensions prior to squats too. Right now, I am mostly doing weighted leg extensions prior to leg presses.
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Today was much like yesterday in that I felt inspired to lift more weight and do more reps. If I keep this up, I might actually have a decent physique before I croak. ;D
I worked chest today. I really like this routine. All in all, I do 6 different movements, using 3 or 4 sets and a decent number of reps. I increased the resistance by as much as 20 lbs. and not less then 10 lbs. on every exercise. At the end of my work out, I was walking around with my chest all puffed out and proud.
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Today was much like yesterday in that I felt inspired to lift more weight and do more reps. If I keep this up, I might actually have a decent physique before I croak. ;D
I worked chest today. I really like this routine. All in all, I do 6 different movements, using 3 or 4 sets and a decent number of reps. I increased the resistance by as much as 20 lbs. and not less then 10 lbs. on every exercise. At the end of my work out, I was walking around with my chest all puffed out and proud.
8).. ;D
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8).. ;D
;D ;D ;D ;D ;D good old Jay
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Don't know what I can say that will make this report seem fresh and interesting.....probably nothing, but here goes anyway. Worked quads and calves today. This is the first week that I have stuck to doing each day's routine on the day I'm supposed to do it. YAHOO!
Like I have been doing all this week, I added resistance to each exercise. Today I kept the reps about the same. It was a bit of a bummer when I saw that the standing calf raise machine was "under repair" or so the sign says. I toughed it out using a barbell and a block of wood for full range movement. Worked out better than I was thinking it would.
A cute young lady put me to shame on hack squats. She loaded up the machine with more weight for her first set than I normally use on my last set....bitch! When it came time for me to do hacks, I used more weight than I did the last three workouts. Couldn't let her show me up, plus she was on the leg press which is the next machine over. It is no wonder my puny quads only measure out at 24" which is the smallest they've been in years. Gotta get them back up to 26".
I added an extra exercise at the end of the routine. Nautilus abductions....works upper glutes. These definitely need some attention right now. I will not have an old man sagging ass!
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had 45/50 minute leg window to get it done,,,
supersets 'heavy'as we could
leg press and v squat x4 x10 reps per movement'20 reps'3/4/5/6 'side'press,,,2/3/4/4 on v squat 'side..brutal by last set
extensions and stair lunges 205x4 x12 extensions and lunges with 45's each hand..
hams
sldl 135/185/205/225 with single leg standing leg curl
calves
6 sets leg press 3 plates up to 4.5 plates side 'low reps 10-12 ..
nice pump
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still managing around sore shoulder,getting stronger each week but still some pain after certain days..
chest..sticking with supersetting to get pump as opposed to moving weight,,
situp chest press with cable crossovers x4 75/90/100/110 on the press hey I wasn't able to move it an inch a month ago ,,,crossovers 50 lbs
cable press x3 like a crossover but you tuck elbows close to sides and 'punch foward'like a boxer with both hands
inc flyes ,,these improved 25/30/35 's yeah,,,
inc press ,,theses improved rom and strength 25 a side,35 side,35 and 5 and finished 135 8)... :D
pushups 15/15/20 these are pain free ,,weird..
triceps crazy pump..
giant sets x4 as follows,,seated tricep extension,rope pushdowns,reverse grip underhand pushdowns,machine dips,,,10 reps per ,,dip machine is work in progress 'due to the angle shoulder is put on to do a dip,,,got up to 90 lbs 'I did 210 lol'usually
abs
and my new friend the 'treadmill'
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still managing around sore shoulder,getting stronger each week but still some pain after certain days..
chest..sticking with supersetting to get pump as opposed to moving weight,,
situp chest press with cable crossovers x4 75/90/100/110 on the press hey I wasn't able to move it an inch a month ago ,,,crossovers 50 lbs
cable press x3 like a crossover but you tuck elbows close to sides and 'punch foward'like a boxer with both hands
inc flyes ,,these improved 25/30/35 's yeah,,,
inc press ,,theses improved rom and strength 25 a side,35 side,35 and 5 and finished 135 8)... :D
pushups 15/15/20 these are pain free ,,weird..
triceps crazy pump..
giant sets x4 as follows,,seated tricep extension,rope pushdowns,reverse grip underhand pushdowns,machine dips,,,10 reps per ,,dip machine is work in progress 'due to the angle shoulder is put on to do a dip,,,got up to 90 lbs 'I did 210 lol'usually
abs
and my new friend the 'treadmill'
Great that things are slowly getting better .. forget the treadmill run outside ;D. I am really getting back into Wing Tzun at the moment and the forms are great for my shoulder neck strength.
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thanks Donny was going slow,seems last 2 wks its going better strength/mobility/rom....lets get this thread started its 3 men again we are down 1 :-\..miss rich here,,
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Missed the daily report yesterday, but not the workout. I worked arms with some variances in my usual routine. This was not due to working around soreness or an injury. It was just to keep my workouts fresh. The workout went well. I could swear my arms are starting to grow again.... then again, it might be wishful thinking. ::)
Today I worked hams and calves. -Followed the usual routine and added some resistance. I'm at the point were I'll need to be creative because I cannot add resistance every week without overdoing it and losing out on form.
I strongly suspect that I need to start doing cardio again. The issue with sciatica on the right side has reared its ugly head. My right foot is going numb again when I walk any distance. Lot's of time on the treadmill was helpful in the past. Hope it is again.
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thanks Donny was going slow,seems last 2 wks its going better strength/mobility/rom....lets get this thread started its 3 men again we are down 1 :-\..miss rich here,,
I am going to Email Rich later see what the score is. Today i will do a full Body workout with a mixture of Barbell and Bodyweight exercises. Going to use the Leg press as Squats are a bit hard for my neck at the moment. Finish off my legs with free hand squats Jay Style..
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back/traps/abs home workout
front and rear pulldowns done together 6 reps each x4
low cable rows standing pulled bottom to waist x3
single arm side pulldowns cable x3
pullovers x3
standing midlevel pulls to chest for upper rear back x3
cable underhanded shrugs x4
db rear shrugs x4
abs
leg raises on incline x4
crunches x4
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back/traps/abs home workout
front and rear pulldowns done together 6 reps each x4
low cable rows standing pulled bottom to waist x3
single arm side pulldowns cable x3
pullovers x3
standing midlevel pulls to chest for upper rear back x3
cable underhanded shrugs x4
db rear shrugs x4
abs
leg raises on incline x4
crunches x4
A lot of cable work, PEAK CONTRACTION ;D
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A lot of cable work, PEAK CONTRACTION ;D
yeah lol..
i have db's up to 60 thats not enough for 1 arm rows unless a triset,,i do mostly cables at home :-\,,after new yr looking to add some stuff..small and messy basement..
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yeah lol..
i have db's up to 60 thats not enough for 1 arm rows unless a triset,,i do mostly cables at home :-\,,after new yr looking to add some stuff..small and messy basement..
Decent Barbell and weight and you are set to go. Squat rack or Squat stands are perfect. remember one place i lived i did chins using water pipes running through my Basement.
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Decent Barbell and weight and you are set to go. Squat rack or Squat stands are perfect. remember one place i lived i did chins using water pipes running through my Basement.
It's lucky you didn't break them.
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Decent Barbell and weight and you are set to go. Squat rack or Squat stands are perfect. remember one place i lived i did chins using water pipes running through my Basement.
have a nice bench that does all angles,,,push up handles...curl bar 15/20/30/45/50/60 dbs..need to fill in dbls..
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We lived in a house with a basement for about 15 years. I worked out in that basement frequently. The ceiling was possibly a little over 6'. All overhead lifts had to be done sitting down. The equipment I had was cheap stuff, as in the plates were plastic covered concrete. I actually made some decent gains while working out using this junk.
The above being said, today's back workout utilized a lot of machines with the exception of the bent over dumbbell rows. I was feeling strong so I increased to resistance on every exercise.
On a side note, I hate Christmas traffic! It took me twice as long as usual to drive to the gym. Tomorrow, I plan to go in the late morning. This is both to avoid traffic and because the gym is closing early for their staff Christmas party.
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DELT/BI/FORARMS
FRONT PRESS...I LIKE PRESSES I'M STILL SORE ON THESE BUT TRYING TO 'PUSH'THROUGH .DID 4 X GOT UP TO A 35 A SIDE..NOT THE BEST MOVEMENT TO HEAL ON ..
SIDE RAISE WITH FRONT RAISE ...THESES ARE FINE NOW 20/20/25/25 DBS ON THESE
CABLE REAR RAISE SINGLE ARM X2 DOUBLE ARM X2
CABLE UPRIGHTS X3
BI'S
SEATED CURL MACHINE X4 125/135/140/145
ALT DB CURLS 30/35/40
CABLE CURLS X3
CONCENTRATION CURL ON KNEE DB 30/35/40
FOREARMS
CABLE REVERSE WRIST CURL BEHIND BACK X4
WRIST CURLS CABLE ON KNEED ROLL WRISTS UPX4
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Hit the gym about two hours earlier than usual. Not much traffic. Maybe I should make 2:00 p.m. my regular workout time.
Worked delts, traps and abs. Followed the routine as written almost to a T when it came to reps and sets. Upped the resistance on every exercise. Worked out fast, like with almost no rest between sets. I was in and out in :45.
It might just be me being delusional, but the body I see in the mirror is changing for the better.
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Hit the gym about two hours earlier than usual. Not much traffic. Maybe I should make 2:00 p.m. my regular workout time.
Worked delts, traps and abs. Followed the routine as written almost to a T when it came to reps and sets. Upped the resistance on every exercise. Worked out fast, like with almost no rest between sets. I was in and out in :45.
It might just be me being delusional, but the body I see in the mirror is changing for the better.
last line made me laugh... I just went for a run last night. very mild at the moment for the time of year. Just wore a t shirt, hoodie, no hat or gloves. normally at this time of year it´s freezing outside. No white Xmas this Year.
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last line made me laugh... I just went for a run last night. very mild at the moment for the time of year. Just wore a t shirt, hoodie, no hat or gloves. normally at this time of year it´s freezing outside. No white Xmas this Year.
its cold here sorta,,way above normal temps though...not winter/xmas like yet ,,
legs ..pushed some heavy poundages/1 hr time ..
leg press2plates side warm ups x15..4 plates x12..6x12/7x10,8x5 very heavy
v squat hammer,,,3 plates x12,4 plates and 25x10.5 plates x10,5 plates and 25 for 8,,again pushed a bit more ..
walking lunges x2 up gym foor 45 kettles
extensions 205,220,235 12 reps per
hams..10-12 rep
single leg standing curl 70/80/90
seated leg curl 165 /180/195
standing calf raise
200x12,220 x4 8-10
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Had a good week of training. Shoulder problems are flaring up again. I think I'm tracing it to power cleans. They are really getting jammed up racking the weight.
I told a 29 year old guy at work that I'm having some age related training problems and his response was, "You're not that old. No excuse." Want to punch that idiot in the face but what he doesn't know what he doesn't know. I'm in better shape than he is at 29 and I bet when he is 56 he will be a mess.
I think guys that aren't into training have a delusion about what they can do with no prior parameters to refer to. What I mean is how do you measure aging if you have no record of a physical achievements. What did you deadlift at 20 and what do you do at 60 years of age? How fast can you run a 5k at 20 and what can you do 30 years later? If you have zero knowledge then it's easy to get delusional thinking there is no difference.
Yesterday I trained delt and arms: I tried the old press behind the neck going all the way down to the traps. My shoulder screamed after the first set so I stopped. Going to really make an effort not to attempt exercises that are no good for me anymore. The press behind the neck was one of my favorite exercises but it's unhealthy for me now. Going to be more aware that I shouldn't take chances regarding exercise selection. I like to change things up but if an exercise is bad for a joint I'm eliminating it.
List of exercises I'm going to try to never do again. The reason I said try is that after months I forget that it aggravated me and sometimes I think I can use it again.
1. Press behind the neck. Going to use the military and dumbbells now.
2. Bench press. One shoulder really protests. Dumbbells benches from now on.
3. Conventional pull ups. Going to use revolving D handles so my hands can rotate. So much easier on the joints. It's a lot tougher than using a bar to chin too.
4. Straight bar curls. Another thing that causes my right shoulder to scream. Maybe it's because of the bicep rupture I had repaired years back is causing the problem. EZ bar curls feel so much better.
5. Alternate grip deadlifts. Going to use the over double hand grip so the supinated grip hand isn't at risk for bicep blow out. Also I never ripped the bar off the floor like most people do. I just build up pressure until the bar rises off the floor. At this age trying to pop it off the floor explosively is asking for an injury.
6. Power cleans will be replaced with the clean and press for higher reps like 6 instead of the 3 rep sets I did my whole life. I won't clean a weight I can't press so that will keep the weight down.
There are others.
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last line made me laugh... I just went for a run last night. very mild at the moment for the time of year. Just wore a t shirt, hoodie, no hat or gloves. normally at this time of year it´s freezing outside. No white Xmas this Year.
Hmm....didn't your "junk get kind of cold"? From you post, one might assume your lower half was naked. ;D
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Hmm....didn't your "junk get kind of cold"? From you post, one might assume your lower half was naked. ;D
no don´t want to spend Xmas in Jail.. but joking aside a few years ago the winters could be severe here. you had to definitely watch your Family Jewels ;D.
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day off very sore from leg day..all around top to bottom...
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day off very sore from leg day..all around top to bottom...
This does it! I am going to take the day off too. Nothing is sore though.
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Today a Dumbbell only workout at Home.
Warm up then..
Holding onto an upright 1 arm DB press 10 reps without rest swap arms and continued till i could only do 3-4 reps.
DB squats with Bells in the clean position/upper chest 3x10 (neck felt OK)
1 set of max Push ups then without pause 3x10 DB flys
bent over laterals 3x10
alternate DB 1 arm curl holding onto upright swapping arms without pause for 5 sets max reps
Triceps extension/stretch with 1 DB (2 handed) behind head 4x8-10
finished off with some crunches on the floor. simple workout which is fast.
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Today a Dumbbell only workout at Home.
Warm up then..
Holding onto an upright 1 arm DB press 10 reps without rest swap arms and continued till i could only do 3-4 reps.
DB squats with Bells in the clean position/upper chest 3x10 (neck felt OK)
1 set of max Push ups then without pause 3x10 DB flys
bent over laterals 3x10
alternate DB 1 arm curl holding onto upright swapping arms without pause for 5 sets max reps
Triceps extension/stretch with 1 DB (2 handed) behind head 4x8-10
finished off with some crunches on the floor. simple workout which is fast.
8),,just do what you can do....
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8),,just do what you can do....
It´s all a Man can do Steve.. ;)
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Chest:
Dumbbell flat bench 2 x 8 80lbs (all the way down)
Incline dumbbell bench 2 x 8 65lbs (it was all I could use with my shoulder)
Flat flies 2 x 10 45lbs
Push ups 2 x max
Abs: One giant set.
1.Hanging leg raise
2.Incline sit ups
3. ab wheel roll out
4. feet up weighted crunch
5. machine crunch
Cardio: Ran 2 miles. Tried to kick in the final 100 yards and my Achilles protested.
Any suggestions on how to combine lifting with running? I'm using this split for now. Monday-chest, Tuesday-back, Wednesday-off, Thursday-legs, Friday-delt and arms with weekends off. I try but don't always succeed with running Monday, Wednesday, Friday and either Saturday or Sunday. Aiming to get 4 cardio days in but sometimes it doesn't work out like last week. I only got two cardio days in.
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good to have u back rich..
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good to have u back rich..
yes Rich is a good dude, Makes me laugh at times.
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catch up ,,
chest,,my favorite body part but struggling with rom and pain..
inc press,,,these hurt this week,,i felt great prior to workout 'like little pain'got up to 135 woo hoo...this 2 moths i think and i'm still noy better on pressing ,,sux..
seated chest press x4 these hurt as well 'stack type press' got to 110
inc flyes 25/30/35 so/so here rage of motion getting there
cable crossovers x3 no pain on these
2 sets cable press instead crossover 'push handles straight out
tris
seated extension machine x4
rope pushdowns x3
dip machine x3
finished 3 sets reverse pushdowns with overhead extensions
abs
treadmill..
day 2
back/traps...no pain at all from shoulder on back work..
superset underhanded close grip pulldowns with db 2 handed rows x4
standing narrow bar pulls to waist superset with db pullovers x3
cable small bar pulls to chest standing superset with low wide bar cable rows x3
traps
underhanded cable shrugs x3
reverse behind back shrugs x4
abs
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catch up ,,
chest,,my favorite body part but struggling with rom and pain..
inc press,,,these hurt this week,,i felt great prior to workout 'like little pain'got up to 135 woo hoo...this 2 moths i think and i'm still noy better on pressing ,,sux..
seated chest press x4 these hurt as well 'stack type press' got to 110
inc flyes 25/30/35 so/so here rage of motion getting there
cable crossovers x3 no pain on these
2 sets cable press instead crossover 'push handles straight out
tris
seated extension machine x4
rope pushdowns x3
dip machine x3
finished 3 sets reverse pushdowns with overhead extensions
abs
treadmill..
day 2
back/traps...no pain at all from shoulder on back work..
superset underhanded close grip pulldowns with db 2 handed rows x4
standing narrow bar pulls to waist superset with db pullovers x3
cable small bar pulls to chest standing superset with low wide bar cable rows x3
traps
underhanded cable shrugs x3
reverse behind back shrugs x4
abs
Keep pumpin Man... full body workout for me today and maybe a cycle around on my Mountain bike.
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thanks donny just cruising right now,,i'm eating up right now i'm a little bigger than summer look'water/additional bf,still abs but fuller look,shame i can't press hard ,my chest is still big 'relative to me'size wise,,i'm hitting it with pump sets and slow reps /squeeze stuff all i can do,dips and heavy dumbells i can't forsee for some time man...just to put it in prespective when you do a fr db bicep pose 'the l's shoulder hurts right on top when it pulls back to hit pose'thats what i do every day to gague pain lol...
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[q :ex link=topic=576700.msg8344161#msg8344161 date=1450878206]
thanks donny just cruising right now,,i'm eating up right now i'm a little bigger than summer look'water/additional bf,still abs but fuller look,shame i can't press hard ,my chest is still big 'relative to me'size wise,,i'm hitting it with pump sets and slow reps /squeeze stuff all i can do,dips and heavy dumbells i can't forsee for some time man...just to put it in prespective when you do a fr db bicep pose 'the l's shoulder hurts right on top when it pulls back to hit pose'thats what i do every day to gague pain lol...
[/quote]I hear ya Man.. i am in a similar situation with my neck. Still i am doing what i can like you Steve. as i wrote before concentrating on my Wing Tzun at the moment with a weight and Cardio programme. Concentrating on push ups and flys(not going low on these). I actually feel more irritation on my neck with Rowing so i am doing Bent over laterals which are not ideal but are working my rear delts and upper back which is perfect at the moment.
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Rainy day thoughts:
Steady rain here but relatively warm at 55F. Went for a short 2 mile run on my off lifting day. The park was abandoned due to the rain. It felt like I owned the place. Ran to the motown sound of the 4 Tops. Socks are soaking wet. Ran relatively slow in the high 8 minute mile pace. Happy with that considering how my body is banged up.
I know most bodybuilders mainly lift and walk on a treadmill. Few do running combined with lifting like I do. I noticed two main differences regarding psychological mood from exercise. Lifting and going to failure makes me feel tired for the rest of the day. I have trouble sleeping at night after going set to set to failure in the gym. When I do cardio it seems like a powerful anti depressant when it's over. I can't explain it. Maybe it's the runner's high that is much talked about.
If the heart muscle was outside of the body then bodybuilders would be doing cardio like crazy to show off the heart muscle. Instead it's inside and many bodybuilders are concerned with looking like an athlete instead of being one. If you're not competing I hope you lift for your health and fitness. Cosmetic looks will lead you down the wrong path in training.
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Rainy day thoughts:
Steady rain here but relatively warm at 55F. Went for a short 2 mile run on my off lifting day. The park was abandoned due to the rain. It felt like I owned the place. Ran to the motown sound of the 4 Tops. Socks are soaking wet. Ran relatively slow in the high 8 minute mile pace. Happy with that considering how my body is banged up.
I know most bodybuilders mainly lift and walk on a treadmill. Few do running combined with lifting like I do. I noticed two main differences regarding psychological mood from exercise. Lifting and going to failure makes me feel tired for the rest of the day. I have trouble sleeping at night after going set to set to failure in the gym. When I do cardio it seems like a powerful anti depressant when it's over. I can't explain it. Maybe it's the runner's high that is much talked about.
If the heart muscle was outside of the body then bodybuilders would be doing cardio like crazy to show off the heart muscle. Instead it's inside and many bodybuilders are concerned with looking like an athlete instead of being one. If you're not competing I hope you lift for your health and fitness. Cosmetic looks will lead you down the wrong path in training.
Agree with you 100%..
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I know most bodybuilders mainly lift and walk on a treadmill. Few do running combined with lifting like I do. I noticed two main differences regarding psychological mood from exercise. Lifting and going to failure makes me feel tired for the rest of the day. I have trouble sleeping at night after going set to set to failure in the gym. When I do cardio it seems like a powerful anti depressant when it's over. I can't explain it. Maybe it's the runner's high that is much talked about.
It's funny you say that, lifting heavy gets me pumped and I feel great afterwards, same with mountain biking, I feel energized when I'm done. If I do bodybuilding style workouts I feel worn down and blah. Wonder why that is?
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It's funny you say that, lifting heavy gets me pumped and I feel great afterwards, same with mountain biking, I feel energized when I'm done. If I do bodybuilding style workouts I feel worn down and blah. Wonder why that is?
due to stress on tendons/joints.and cns especially recuperation is a must ,train with heavy weights or training every day is going to murder you yrs down the road,,most people see only whats in front of them not down the road'me one of them'and when i get hit with something it devestates my phsyche and makes me 2nd guess the roads i take to being in top shape...rich has some good thoughts and ways to stay fit instead of just grinding the weights,,donny too and donny has finall rubbed off on me again with at least some cardio finally'low impact treadmill'walking its a start lol,,,
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did a 3 day in row to compensate for 2 day holiday training off days'too busy'
delts
did diff routing did it backwards started with rear delts to get shoulder loose,,felt great on everything today little pain/strong
rear delt raise seated.15/20/25/30 12/12/10/10
front raises with curl bar overhand grip'underhanded i like'a little nervous due to shoulder'40/50/60 ok..
seated press machine'stack loaded'ok here got heavy last set 'minor pain'x4
side laterals last sets 12 with 25 db good finish '1st rep to start is toughest then i was good to go..
bis
curls straight bar,,,65/85/95/95
seated curl machine padded like scott curl ,,,x4
2 sets db curls 30/35 sets 10
seated concetration curls x2 with 35 db nice finish
forarms 8 sets cable wrist and reverse wrist curls...
treadmill
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donny has finall rubbed off on me
Well that's too bad. :D
I was agreeing with Oldtimer1 to an extent, though I feel I get the same rush of energy with heavy compound lifts.
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Well that's too bad. :D
I was agreeing with Oldtimer1 to an extent, though I feel I get the same rush of energy with heavy compound lifts.
;D..i didn't say rubbed out..lol...i knew u were going to pick that line to get me...
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I am taking a self-imposed vacation this week rather than work around the gym's Christmas schedule.
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RICH KNOWS THIS CHRISTMAS EVE MEAL BEING MARRIED TO AN ITALIANA,,,,
ANTPASTO WITH OLIVES,MOZZARELLA AND TOMATOES,ROASTED PEPPERS,ARTICHOKES,PROSCUITTO WRAPPED WITH BREADSTICKS
BAKED CLAMS
MUSSELS IN WHITE WINE AND GARLIC
SHRIMP COLD
SCALLOPS WITH PANCETTA AND A BUTTERNUT SQUASH PUREE TOPPING
WINE OF COURSE
HOMEADE COOKIES GALORE...APRICOT AND PISTACHIO RUGALA,PISTACHIO AND CHERRY BISCOTTI,GINGER COOKIE,CHOCOLATE ,SHORTBREAD LIME COOKIE,SHE MADE THIS COOKING WITH FRUIT IN THE MIDDLE ON TOP,SHE'S NUTS,,BAKED FOR 3 DAYS STRAIGHT..
COFEE/ESPRESSO..
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You guys have a good Xmas, today it's celebrated in Germany on the 24 th
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Merry Christmas to all. I don't even know what my Italian wife is making. Sure it will be good. The good thing about have grown ups for kids is that the gifts get smaller in size and no assembly.
Asked the wife to get me a gym membership to a hardcore gym near my house. It's a bit of a dump but I have had great workouts in dumps. For my birthday if you remember in June my wife got me a three month membership to a very fancy giant gym. I think they had over 20 treadmills and an indoor pool just to give you the idea of it's size. I had great workouts there but I couldn't stand many of the members who were so full of their steroid bodies. Had a lot of good workouts there and the variety of equipment was something. For all they had they didn't have one stand up calf machine. I find this to be pretty common in a lot of gyms lately.
Walking around the dump gym it had very different members. They dress like crap to workout and that's alright with me. I will miss all of the incredible hot women wearing those panty hose type yoga pants though. Most women hate hardcore places. The owner of the dump gym is a martial arts guy who keeps in shape with lifting. Very different mind set from a bodybuilder. Can't wait to get started.
Today is legs in my basement. Bit of a hang over but I will get it done. I hope.
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Merry Christmas to all. I don't even know what my Italian wife is making. Sure it will be good. The good thing about have grown ups for kids is that the gifts get smaller in size and no assembly.
Asked the wife to get me a gym membership to a hardcore gym near my house. It's a bit of a dump but I have had great workouts in dumps. For my birthday if you remember in June my wife got me a three month membership to a very fancy giant gym. I think they had over 20 treadmills and an indoor pool just to give you the idea of it's size. I had great workouts there but I couldn't stand many of the members who were so full of their steroid bodies. Had a lot of good workouts there and the variety of equipment was something. For all they had they didn't have one stand up calf machine. I find this to be pretty common in a lot of gyms lately.
Walking around the dump gym it had very different members. They dress like crap to workout and that's alright with me. I will miss all of the incredible hot women wearing those panty hose type yoga pants though. Most women hate hardcore places. The owner of the dump gym is a martial arts guy who keeps in shape with lifting. Very different mind set from a bodybuilder. Can't wait to get started.
Today is legs in my basement. Bit of a hang over but I will get it done. I hope.
Enjoy your new gym . Yes Most have a different mentality for sure. Most martial arts practitioners I know are fairly laidback. You'll sweat out the beer I think with leg training ! Don't ...don't envy you... ;D
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Merry Christmas to you guys.
Leg day:
I am a broken record training. I wonder if I should even list my workouts?
Squats 2 x 9 225lbs Tried to sink each rep
leg press 2 x 12
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
side bend with single dumbbell 1 x 15 100lbs
hanging straight leg raise 2 x 21 reps
wheel roll out 2 x 20
leg press calf 2 x 25
standing calf raise 2 x 12 325lbs
seated calf raise 2 x 15 90lbs (I don't know why I do calf raises. I have zero calf development)
neck work: Used a neck helmet for neck curls and side raises. Used a neck strap for the back of the neck using 45lbs. Did one giant set of curls, side and back. Then hand manual resistance.
Had the family over for Christmas. Was a fantastic time with all the food my wife made. She had so much sea food. My one daughter brought over her puppy and he's a lunatic attacking me in play. Watched "It's a wonderful life" playing with the dog on the floor. On my dying day it will be these memories of my loved ones at times like this I hope I will remember and be grateful for.
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my kids got spoiled beyond belief,christmas eve,christmas day at 2 houses ,,tooo muuccchh....
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my kids got spoiled beyond belief,christmas eve,christmas day at 2 houses ,,tooo muuccchh....
you loved it... Xmas is all about kids ;D i had a very quite one at Home. Visited a Friend who lives on his own. New Year i am having a wee party here ... ;) My son has invited a few Friends too so it won´t just be us old Farts..
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Trained delt and arms:
So hard to lift after all this food and booze through the holidays.
Dumbbell standing delt press 2 x 8 55lbs (all the way down)
Dumbbell laterals 2 x 10 28lbs
One arm pulley delt laterals 1 x 10
Rear delt dumbbell laterals 2 x 10 35lbs
Shrugs 2 x 10 245lbs
EZ curl 2 x 10 100lbs
Straight bar pulley curl 2 x 10
Rope curls 2 x 12
Rope tricep pushdowns 2 x 10
Single dumbbell two hand tricep extension leaning on a reverse scott curl pad 2 x 10 75lbs.
Reverse single D handle tricep extension 2 x 12
Wrist curls 2 x 20 100lbs
Reverse wrist extensions 2 x 15
Incline situps 1 x 20
Ab pulley crunches 2 x 20
Ivanko grippers 2 x 20
Just shot. Need a nap. Going to stay dry with no alcohol tonight.
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did 3 in a row,,,then 2 off,,tonite basement just did set to set upper body movements in groups of 4 then arms groups of 3 did 8 -10 sets per body part,,just get some blood moving/pump..
had pizza tonite finished off leftover mussels/clams/scallops..
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did 3 in a row,,,then 2 off,,tonite basement just did set to set upper body movements in groups of 4 then arms groups of 3 did 8 -10 sets per body part,,just get some blood moving/pump..
had pizza tonite finished off leftover mussels/clams/scallops..
Trying to count the fishes. I think my wife left out a fish namely mussels. We just had 6 instead of 7.
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Trying to count the fishes. I think my wife left out a fish namely mussels. We just had 6 instead of 7.
we were short too....
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leg day..
hammer v squat machine warmed up 2 plates side x15,,worked 3/4/5 plates side x12-10 reps
lying sled press x3 200/240/260
lunges with 50 db's stood still 1 leg forward and back then other leg x2
extensions 205/220/235/250 12/12/12/12
hams
single leg standing leg curls 70/80/90 sets 10
sldl 145/195/215
lying leg curls x2 140/140
calves 5 sets seated calf raises 3 plates x15/3.5 x12/4 plates x10/4x10/4x10
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To all my friends and others, I wish you belatedly a wonderful Christmas. It appears everyone had a jolly good time.
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To all my friends and others, I wish you belatedly a wonderful Christmas. It appears everyone had a jolly good time.
you too,,jay ..hope family has you in there thoughts this year more than ever..
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you too,,jay ..hope family has you in there thoughts this year more than ever..
Thanks. My family has been great this year. Actually they always are. I sent out about 60 Christmas cards, this is my first time doing it too. -Got to keep up the traditions that Margie liked.
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Thanks. My family has been great this year. Actually they always are. I sent out about 60 Christmas cards, this is my first time doing it too. -Got to keep up the traditions that Margie liked.
good man...
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the shops here were mobbed today.. people taking back unwanted presents and stuff. Going for a good beasting run later.. have to wait till later tonight cause it´s so busy. Even wearing reflector bands it´s Dangerous at times.
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CHEST/TRI/ABS/TREADMILL
STILL GETTING A BIT BETTER EACH WEEK FROM CREAKY SHOULDER...IT FLARES UP AFTER CHEST WORKOUT SUCKS STILL...
TRIED IT OUT ADTER WKS AND WKS....FLAT DB CHEST PRESS DID 25'S /30/35/40/45 SEE WHAT I COULD GET TOO FOR REPS 10-12 DIDN'T WANT TO RISK IT HEAVIER
CABLE PRESSOUTS X3
INCLINE PRESS 105/115/135/145 MAX I CAN DO AND ROM IS BETTER BUT I DO GET PAIN STILL...
CABLE CROSSOVERS X3 WITH PUSHUPS NO PAIN AT ALL ,,WEIRD..
SEATED CHEST PRESS 'STACK'85/105/105
GOOD PUMP OVERALL THATS ALL I NEED AT THIS POINT DUE TO NOT BEING ABLE TO TRAIN'HEAVY'
TRIS
OVERHEAD ROPE EXTENSIONS X4
DIP MACHINE X3
ROPE PUSHDOWNS X3
REVERS UNDERHANDED PUSHDOWNS X3
ABS
TREADMILL
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I did a full Body workout with emphasis on traps and delts.
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I did a full Body workout with emphasis on traps and delts.
8....I'M A BIT SORE IN THAT FRONT DELT AREA I PUSHED MORE :-\...WHAT ARE YA GOING TO DO..
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8....I'M A BIT SORE IN THAT FRONT DELT AREA I PUSHED MORE :-\...WHAT ARE YA GOING TO DO..
Take it like a Man... ;D no but if it´s light pain then it probably is ok. I just worked hard on Front,side,rear raises and then Dumbbell shrugs. I did the shrugs in front of a mirror really concentrating on the movement. not Heavy but high rep full range of movement and slow. Concentrating on my shoulder,head,neck positions.
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As I promised myself, I made it to the gym. Did the usual Monday routine, which is arms. The workout was good but nothing special. It is amazing what happens over the course of a week off.
Although my biceps aren't big, I can see the two heads. This may be more a result of being lean than it is of working them.
I'm gonna hit the gym early today because I'm picking contacts at the ophthalmologist later this afternoon. I like wearing them to exercise because they don't get sweaty or fog up like my glasses do.
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As I promised myself, I made it to the gym. Did the usual Monday routine, which is arms. The workout was good but nothing special. It is amazing what happens over the course of a week off.
Although my biceps aren't big, I can see the two heads. This may be more a result of being lean than it is of working them.
I'm gonna hit the gym early today because I'm picking contacts at the ophthalmologist later this afternoon. I like wearing them to exercise because they don't get sweaty or fog up like my glasses do.
doing great jay... you are a wise man
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Hit the new gym today that my wife got me a membership for. It's a really hardcore gym. Shocked I saw some women working out there. Instead of the hot panty hose leggings they were dressed in sweats. I miss watching the hot chicks. Again the gym is hardcore. There are two gyms in town. The super gym that is sparkling with new equipment and visually looks amazing that I had a 3 month membership to this summer. This gym looks like a dump but it has everything you need. I even got rust marks on my grey sweat pants. It will take some time to get use to the different equipment. Half of the dumbbells have no markings on them. I guess you have to guess the weight. That drives me crazy. I also think the markings are wrong on some of them. The 85lbs were marked 80lbs.
Trained back and chest:
Pull ups 3 x max
Low seated lat cable rows 2 x 12
Dumbbell row off a bench 2 x 10 80lbs (8 ten pound plates on the dumbbell with a 5lbs bar is 85lbs. They are marked 80lbs.
Narrow grip pulldowns 2 x 10
Dumbbell flat bench 2 x 8 Used the dumbbells marked 75lbs that I think was actually 80lbs.
Incline dumbbell bench 2 x 6 Rotator cuff was killing me used 65lbs.
Dumbbell flies 2 x 10 45lbs
Machine flies 2 x 10
Machine bench press 2 x 10
Deadlifts 2 x 4 300lbs 1 x 1 315lbs. I like doing these at the end when I am shot but completely warmed up.
Weighted back extensions 2 x 15 with a 25lbs plate behind my head.
Seated machine ab crunch machine 2 x 15. Usually these machines are horrific in bad design. This one was perfection.
Lying machine crunch 2 x 12. Another home run machine where they are usually a waste of time.
Some additional observations. They have a top shelf power bar for deadlifting and a quality olympic bar for olympic lifting. The bars in the posh gym were complete crap. This gym all the bars have real knurling on them.
Saw a guy running in a winter coat on a treadmill. WTF?
One guy, I guess a powerlifter only did one exercise. He did heavy sets of deadlifts and went home. I would be an ex lifter I did workouts like that.
The owner who is heavily involved in martial arts couldn't be nicer. He also told me if you ever need a spot give me a shout. In the posh gym with all the personal trainers roaming around they wouldn't give you a spot unless you paid them.
I think I found a home here. All different brands of exercise equipment but that's all good if they were selected for function.
I think this gym is a better fit for me. I will miss the women but I will get some serious workouts here. He even put up a sign that the next door barber will give you $2 bucks off a hair cut if you mention his name. LOL
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Hit the new gym today that my wife got me a membership for. It's a really hardcore gym. Shocked I saw some women working out there. Instead of the hot panty hose leggings they were dressed in sweats. I miss watching the hot chicks. Again the gym is hardcore. There are two gyms in town. The super gym that is sparkling with new equipment and visually looks amazing that I had a 3 month membership to this summer. This gym looks like a dump but it has everything you need. I even got rust marks on my grey sweat pants. It will take some time to get use to the different equipment. Half of the dumbbells have no markings on them. I guess you have to guess the weight. That drives me crazy. I also think the markings are wrong on some of them. The 85lbs were marked 80lbs.
Trained back and chest:
Pull ups 3 x max
Low seated lat cable rows 2 x 12
Dumbbell row off a bench 2 x 10 80lbs (8 ten pound plates on the dumbbell with a 5lbs bar is 85lbs. They are marked 80lbs.
Narrow grip pulldowns 2 x 10
Dumbbell flat bench 2 x 8 Used the dumbbells marked 75lbs that I think was actually 80lbs.
Incline dumbbell bench 2 x 6 Rotator cuff was killing me used 65lbs.
Dumbbell flies 2 x 10 45lbs
Machine flies 2 x 10
Machine bench press 2 x 10
Deadlifts 2 x 4 300lbs 1 x 1 315lbs. I like doing these at the end when I am shot but completely warmed up.
Weighted back extensions 2 x 15 with a 25lbs plate behind my head.
Seated machine ab crunch machine 2 x 15. Usually these machines are horrific in bad design. This one was perfection.
Lying machine crunch 2 x 12. Another home run machine where they are usually a waste of time.
Some additional observations. They have a top shelf power bar for deadlifting and a quality olympic bar for olympic lifting. The bars in the posh gym were complete crap. This gym all the bars have real knurling on them.
Saw a guy running in a winter coat on a treadmill. WTF?
One guy, I guess a powerlifter only did one exercise. He did heavy sets of deadlifts and went home. I would be an ex lifter I did workouts like that.
The owner who is heavily involved in martial arts couldn't be nicer. He also told me if you ever need a spot give me a shout. In the posh gym with all the personal trainers roaming around they wouldn't give you a spot unless you paid them.
I think I found a home here. All different brands of exercise equipment but that's all good if they were selected for function.
I think this gym is a better fit for me. I will miss the women but I will get some serious workouts here. He even put up a sign that the next door barber will give you $2 bucks off a hair cut if you mention his name. LOL
Could not agree with you more. I train now with an ex trainer from my work place who opened his own school. Jeet Kune Do, kali, wing tsun.
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Trained legs today.
Gym observations: Saw a guy built like a huge power lifter. He went to the deadlift area but he trained like a fitness animal. Had two big dumbbells and started with stiff leg deadlifts. Immediately went to dumbbell squats holding them on his shoulders. After that he dropped down for pushups. He did a couple of circuits of this and left the gym in sweating like a whore at a convention. It was a 20 minute workout. I expected this guy to do stuff like low rep deads and squats.
Found out the owner of the gym aside from being a martial arts instructor is in the raw powerlifting hall of fame if there is such a thing according to a guy there. His trophy case is impressive. He is built like Frank Zane and not like an out of shape power lifter. I have to find out his last name.
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Trained legs today.
Gym observations: Saw a guy built like a huge power lifter. He went to the deadlift area but he trained like a fitness animal. Had two big dumbbells and started with stiff leg deadlifts. Immediately went to dumbbell squats holding them on his shoulders. After that he dropped down for pushups. He did a couple of circuits of this and left the gym in sweating like a whore at a convention. It was a 20 minute workout. I expected this guy to do stuff like low rep deads and squats.
Found at the owner of the gym aside from being a martial arts instructor is in the raw powerlifting hall of fame f there is such a thing according to a guy there. His trophy case is impressive. He is built like Frank Zane and not like an out of shape power lifter. I have to find out his last name.
Sounds more and more like a place i would love to visit. I like Dumbbell training and i am at the moment utilizing them for my training more than a Barbell,cables,machines. I have two bells i use for shadow boxing. Really develop the muscles you need. your Gym reviews i like.
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Managed to get to the gym early enough to complete my routine before a doctor appointment I had yesterday. -Worked hams and calves. I did the normal routine with added resistance on all exercises with the exception of the seated calf raises which come at the end of the routine. In addition to the usual routine, I did 3 sets of 10 weighted squats. The weight was negligible at two plates. We will see if it makes any difference in how my legs and butt feel. As usual squats got the juices flowing and my breathing up. I definitely need to work these in on leg days.
Weight is right on at 175 - 176 lbs. each morning. I feel great at this weight. Sometimes I look in the mirror and see a skinny guy staring back at me but I haven't panicked so far. In the past, I would get nervous when I got down to around 180 lbs. thinking I was going to look emaciated like I did as a kid. Maybe I am finally over my obsession with being big at any cost. Lucky for me that my metabolism is that of a young person. I can eat what I want, just a little less of it and the pounds still come off. As I mentioned in another thread, I never feel hungry.
-Picked up the sample prescription for contacts. Wore them yesterday evening. I can see pretty well with them, but not quite as good as with the glasses. I think it is because I do mono vision which means one eye is corrected for distance and the other for close work. With the glasses both eyes are corrected for distance and close, using blended bifocal lenses. In a few minutes, I'm going to pick up a second pair of glasses which I had made for my previous frames. I'll have so much working eyewear that I can look different all the time. :)
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Managed to get to the gym early enough to complete my routine before a doctor appointment I had yesterday. -Worked hams and calves. I did the normal routine with added resistance on all exercises with the exception of the seated calf raises which come at the end of the routine. In addition to the usual routine, I did 3 sets of 10 weighted squats. The weight was negligible at two plates. We will see if it makes any difference in how my legs and butt feel. As usual squats got the juices flowing and my breathing up. I definitely need to work these in on leg days.
Weight is right on at 175 - 176 lbs. each morning. I feel great at this weight. Sometimes I look in the mirror and see a skinny guy staring back at me but I haven't panicked so far. In the past, I would get nervous when I got down to around 180 lbs. thinking I was going to look emaciated like I did as a kid. Maybe I am finally over my obsession with being big at any cost. Lucky for me that my metabolism is that of a young person. I can eat what I want, just a little less of it and the pounds still come off. As I mentioned in another thread, I never feel hungry.
-Picked up the sample prescription for contacts. Wore them yesterday evening. I can see pretty well with them, but not quite as good as with the glasses. I think it is because I do mono vision which means one eye is corrected for distance and the other for close work. With the glasses both eyes are corrected for distance and close, using blended bifocal lenses. In a few minutes, I'm going to pick up a second pair of glasses which I had made for my previous frames. I'll have so much working eyewear that I can look different all the time. :)
wear the Glasses Jay.. i worked with a guy who wore contacts and they irritated his eyes a lot. Maybe he never cleaned them enough i don´t know. Said there are diffrent types too ..suppose cost more for the better ones.
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Managed to get to the gym early enough to complete my routine before a doctor appointment I had yesterday. -Worked hams and calves. I did the normal routine with added resistance on all exercises with the exception of the seated calf raises which come at the end of the routine. In addition to the usual routine, I did 3 sets of 10 weighted squats. The weight was negligible at two plates. We will see if it makes any difference in how my legs and butt feel. As usual squats got the juices flowing and my breathing up. I definitely need to work these in on leg days.
Weight is right on at 175 - 176 lbs. each morning. I feel great at this weight. Sometimes I look in the mirror and see a skinny guy staring back at me but I haven't panicked so far. In the past, I would get nervous when I got down to around 180 lbs. thinking I was going to look emaciated like I did as a kid. Maybe I am finally over my obsession with being big at any cost. Lucky for me that my metabolism is that of a young person. I can eat what I want, just a little less of it and the pounds still come off. As I mentioned in another thread, I never feel hungry.
-Picked up the sample prescription for contacts. Wore them yesterday evening. I can see pretty well with them, but not quite as good as with the glasses. I think it is because I do mono vision which means one eye is corrected for distance and the other for close work. With the glasses both eyes are corrected for distance and close, using blended bifocal lenses. In a few minutes, I'm going to pick up a second pair of glasses which I had made for my previous frames. I'll have so much working eyewear that I can look different all the time. :)
8) jay,,,in the summer due normal crazy metabolism i still have and i get lean in summer from running around/fast workouts/tighten diet and then on top of that i had the 'issue'i was a wreck i was at my lightest in long time.i was around 175'i'm 5'7'but i was ripped nice tho when i layed down stomach area even in pelvic area was sucked in..i decided after sept/oct to go up in weight a bit and train same and add a bit more weights on certain exercises than bam shoulder issue,,i still trained everything hard around it and my weight is heading to 190 which feels good in clothes look bigger ..my abs are kinda washed out except for top rows..i will stay until spring then cut back to 180 ..
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Jay and Flex, I'm about 187lbs at 5'8" now. When we were all young all we cared about was being big. I actually think I drank gain weight shakes for over 10 years. Just stupid. I should have embraced my leanness. Now I fight to get under 180lbs. As we age we should work on being lean and leaving the perma bulk look to the kids. Looking built in clothes is very different from looking good with your shirt off.
Look in the world of MMA and boxing. In the lighter classes they are in incredible conditioning. Most guys 5'8" are under 160lbs.
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8) jay,,,in the summer due normal crazy metabolism i still have and i get lean in summer from running around/fast workouts/tighten diet and then on top of that i had the 'issue'i was a wreck i was at my lightest in long time.i was around 175'i'm 5'7'but i was ripped nice tho when i layed down stomach area even in pelvic area was sucked in..i decided after sept/oct to go up in weight a bit and train same and add a bit more weights on certain exercises than bam shoulder issue,,i still trained everything hard around it and my weight is heading to 190 which feels good in clothes look bigger ..my abs are kinda washed out except for top rows..i will stay until spring then cut back to 180 ..
It is natural to gain weight during the colder months I think. Lots of other mammals do it in preparation for hibernation. Humans hibernate a little too. Like you mention, there is less running around and fewer demands on our calorie stores during the winter. Stress is a big factor when it comes to weight. Some folks each more and others like you, eat less during stressful times.
Clothes can be a problem unless you keep at least two if not three different sizes so you don't look like you are wearing your big brother's clothes when you're slim or like you're wearing your little brother's clothes when your bigger. I was so committed to sliming down I bought smaller clothes right away, now some of those are too big. Heck, it's one way to get a lot of new clothes. My old pants literally fall off me if I don't hold them up with a belt. My hips are narrow and my butt is small....there's nothing there to hold them up. LOL!
Until I see no fat, I'm going to maintain this weight. When I get to where I want to be, I will gain weight very slowly and only when exercising on a regular basis to help insure that the fat doesn't come back. People have different body types. You are about 3" shorter than me and you weigh what I do. Of course you have more muscle than me, so this is to be expected. And then there's your wheels compared to mine; you have truck wheels while I have racing bike wheels. :(
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Jay and Flex, I'm about 187lbs at 5'8" now. When we were all young all we cared about was being big. I actually think I drank gain weight shakes for over 10 years. Just stupid. I should have embraced my leanness. Now I fight to get under 180lbs. As we age we should work on being lean and leaving the perma bulk look to the kids. Looking built in clothes is very different from looking good with your shirt off.
Look in the world of MMA and boxing. In the lighter classes they are in incredible conditioning. Most guys 5'8" are under 160lbs.
I agree with you 100 %. I certainly was motivated to lift because I was very skinny and hated it. Now I am glad to have those genes. Many of the guys who were muscle monsters in their late teens and twenties are either dead or nearly so. If they are lucky enough to still be around, they often become tubs of lard. Without doubt clothes look better or hang better on slimmer folks then they do on bigger and more muscular folks. Look at the men who model clothes, they are definitely on the skinny side. Only recently, have these fashion models become a little bit more muscular. Have you ever noticed the Under Armor mannequins? They're actually huge compared to regular mannequins. They are designed for tight fitting sport's wear and not for street clothes.
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i agree rich i'm not the perma bulker type and i still look pretty good 185/190 just lose my abs a bit...180 i look my best ..i competed at 170 looked skinned in my 20's ...i like heavier bodyweight with the heavier training and i've stayed real lean for a 4 yr run now ,i just wanted to fill out for a few months just a bit..
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I have zero abs at my weight now. I do like beer. ;D Working hard so far this week. Hope to get three days in row then maybe one or two days off. Even worked my calves hard knowing people with zero calves laugh at my calves.
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I have zero abs at my weight now. I do like beer. ;D Working hard so far this week. Hope to get three days in row then maybe one or two days off. Even worked my calves hard knowing people with zero calves laugh at my calves.
i drink wine a bit more now too,,,i have abs all in just not popped tight to skin 'lower part is blurred to me...lower chest gets smooth too,,other than that i'm cool till next summer,,i like training a bit heavier for some reason 'pumps'better with the carbs,veins in arms/forarms ,,
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Have a Great New Year Guys all the Best for 2016 ;D Going to Blast a few Rockets tonight. Warming up with Corona slightly cool... ;)
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2 workouts behind to post
back .traps/abs /calves
inner grip chins x3
bent over rows 135/185/225/225
low cable rows 165/180/195
standing bar pulldowns to waist x2
single arm cable underhand pulldowns x2
behind neck pulldowns x3
weighted hypersx3 45 lb plate
traps
185/225/275/275/225
6 sets of calf raises 180/200/220/220/220/220 12/12/10/10/10 /10
abs ab roller machine x5x25-30 per set
treadmill
day 2 delts/bi/forarms
seated delt press inner grip'getting stronger better rom,,,x4 got to 90lbs on stack not far of usual weight
seated triset side/fr/rear raises with 20 lb db
uprights premade curl bar...50/60/70
cable side raise x3 12 reps pulled hi
bi's
seated curl machine x3
cable curls x3
db concetration on knee x3 30/35/40
cable rope curl'hammer'x3
forearms 8 sets 2 movements cable wrist curls
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Delt and arm day:
Dumbbell delt press 2 x 8 50lbs (all the way down)
Dumbbell delt lateral 2 x 10 25lbs
Dumbbell rear delt lateral 2 x 10 30lbs.
Barbell shrug 2 x 10 250lbs
Ez bar curls 2 x 10 90lbs
Machine curls 2 x 10
Single D handle pulley curl 2 x 12
Weighted dips 2 x 10 25lbs (went as deep as I could)
Tricep machine 2 x 10
Traditional tricep pushdowns 3 x 12 (this machine I was using 130lbs and my home unit 80lbs feels like a ton. That's why I never use machine weight because it's meaningless.)
Barbell wrist curls 2 x 20 95lbs
Reverse wrist extensions 1 x 15
Ab coaster 2 x 20 10lbs (try to do them with little momentum.)
Seated Machine crunch 2 x 15
Lying machine crunch 2 x 12
Jumped on treadmill for 6 x 440 yard intervals. Did two at 8:30 minute mile pace, two at 8:00 minute pace and finally two at 7:30 mile pace. Felt pretty easy. The rest interval between them was a 220 yard walk at 3.8 MPH.
Gym Observations: Two guys who were almost the stereotypical lunk head bodybuilders having a meeting of the minds. The conversation went something like this, Lifter #1 " Wearing sunglasses in the gym and a baseball cap shows you're a scum bag. Lifter #2 "I wear a baseball cap sometimes in the gym. Lifter #1 "but you wear it backwards and that's cool. Lifter #2 "I would bet my whole paycheck, my whole pay check that Tom couldn't beat me in the ring." Lifter #1 "We are two bad punching machines. Look at my reach. Nobody is getting by that." Me, "Are you guys boxers?" Lifter#1, "He is. I just know what I can do." Me, " I only had five fights in the ring but that was enough for me to learn that I don't like getting hit in the face. That's why I'm still so pretty."
I made up nothing about the above. Second observation. Watched a trainer with his 75 year old client pushing him a little to hard. One machine to another with no rest. On top of it did he really have to count his reps?
Last observation. Why do high school boys have to do the same routine? Four came in and they all did the same thing. Never understood that mentality. I mean there's nothing wrong with a training partner but really 4 guys around a curl machine taking turns?
Merry Christmas and a happy new years you filthy animals.
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>:( :o No workout to post today. I drove to the gym, arriving at 3:08 p.m. only to discover they closed at 3:00 p.m. which is earlier than it was on Christmas eve. I guess I know where the gym employee's priorities are. A party night is more important than a family night. ::)
The gym will be open from 7:00 a.m. until 3:00 p.m. tomorrow as well. This means the staff will be working while hung over and probably with very little sleep. Being as how both New Year's Eve and New Year's day are on the weekend, party time will no doubt be both nights and maybe Saturday night. Not for me, I'll be lucky to stay up until midnight! My party days are long gone. :'(
A home gym at this point would be great. Ah well, next week will be back to normal. Sometime between now and Sunday I need to work shoulders, abs, pecs, quads and calves.
Anyway, Y'all have a great and safe New Year's.
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happy new year fellas...
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Judging from the lack of posts today, everyone must have really partied hardy last night.
I fixed cheese fondue which is a New Year's staple in our house. Served it with a green salad and French bread cubes for dipping. After a bit we each had a sliver of German chocolate cake for desert. -Stayed up until midnight to welcome in the New Year, but avoided going out front to make a bunch of noise, since it was colder than a witch's tit out.
Kudos to me, I worked delts, traps and abs today at the gym before it closed at 3:00 p.m. -Nothing new about the routine to post. I increased the resistance on all but one exercise which works the rear delts. I'm also still doing back raises using bodyweight only. To these I added two more reps. I'm up to 18 reps. When I get to 25 reps, I'll start adding some resistance.
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Did nothing. Hung over with 5 hours of sleep. Tomorrow is cardio.
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Did nothing. Hung over with 5 hours of sleep. Tomorrow is cardio.
I drank a little more than usual too. Fortunately I am not subject to having hangovers. I slept my usual 10 hours.
If you drink a fair amount of alcohol, be sure to rehydrate yourself by drinking lots of water before you go to sleep. You might have to get up during the night to pee, but you are peeing out the poisons....so this is a good thing.
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Ran two miles today. It's a cold day in Jersey. Tomorrow is back and chest.
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leg day,,always doing different workouts,sets,weight ,reps,,keep it fresh..
leg pressed superset with dumbell held at chest squats with 10 lb plates under feet,,,3 plates a side with 50 lb db,5 plates side with 65 db,6 plates side with 75 db,7 plates side with 85 db
v squat ,,3/4/5 plates side ..
extensions 205.220/235/250
hams
sldl 145/195/235/
standing single leg curls70/80/90
calves 6 sets leg press toe rasises,,3 plates/3.5/3.5/4/4/4..
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leg day,,always doing different workouts,sets,weight ,reps,,keep it fresh..
leg pressed superset with dumbell held at chest squats with 10 lb plates under feet,,,3 plates a side with 50 lb db,5 plates side with 65 db,6 plates side with 75 db,7 plates side with 85 db
v squat ,,3/4/5 plates side ..
extensions 205.220/235/250
hams
sldl 145/195/235/
standing single leg curls70/80/90
calves 6 sets leg press toe rasises,,3 plates/3.5/3.5/4/4/4..
Tomorrow is quads and calves day. I am really looking forward to it. My main change up will be adding squats to my routine....I might actually use some resistance. :)
Today I works pecs and abs. It was a very satisfying workout. I believe I've broken a barrier. I was able to increase the resistance on each exercise and each set by 20 lbs. When I was done, I was both mentally and physically "pumped". I've been sticking my puffed up chest out like a Marine in training.
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Went for a run last night and it was colder than normal and this morning there is snow.. i don´t think it will stay long though.
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8)...keep pumping /for new year...
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8)...keep pumping /for new year...
No pumping today, at least not at the gym. We got snowed in last night and tomorrow the freezing rain commences. There is a road closed sign on the street in front of my house. This is a joke to you folks who get snow on a regular basis. When we get it, everything comes to a halt. The city has yet to plow the street here.
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Trained back and chest:
Pull ups 3 x max
Seated lat cable row 3 x 12
Single dumbbell row off bench 2 x 10 80lbs (all the way down and up)
Narrow grip pulldown 2 x 10
Dumbbell flat bench 2 x 8 80lbs (went as low as I could)
Incline dumbbell bench 2 x 8 65lbs (shoulder acting up)
Flat flies 2 x 10 45lbs
Machine flies 2 x 10
Deadlift 2 x 4 300lbs then 1x1 325Lbs.
Weighted hyper lower back extensions 2 x 15 (25lbs plate held behind head)
Ab coaster 2 x 20 40lbs resistance (I'm careful not to use momentum)
seated machine crunches 2 x 15
lying machine crunches 2 x 12
Gym Observations:
Two well built young guys in their twenties training with very moderate weights. I have seen this so many times. It makes me question why I bust my balls with weights that are heavy for me.
This new gym I'm in is practically empty when I train. I have few stories to tell. One thing that really stands out in this gym is how nice everyone is. I was deadlifting and young guy said do you want to use my chalk? This would never happen in the giant super gym I was previous working at. The owner has said to me if you ever need a spot give me a shout. This is the owner. The five personal trainers in the previous giant gym wouldn't even spit at you unless you paid them. I'm sure this gym has the typical steroid guys strutting their temporary drug muscles but for the most part there are just serious trainers here. The owner is a hard core martial arts guy so there are fighters there who are just supplementing their fight game.
Just miss the hotties from the old gym. They really go out of their way to turn on the guys with their outfits. Haven't seen any sights here yet.
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chest/tri/abs /treadmill
fdb press still working /grinding started at 30 /35/40/45/50's drop to 25..getting there very slow these still hurt a bit when doing rom is so-so
inc press 4 sets ,,105/115/135/145 drop 95 lol...again rom is still work in progress...got pump from slow tension tho..
cable crossovers x4
seated chest press x3
inc flyes 25-30 db with pushups
tris
pushdowns 100/120/140/145 10-12
lying extension 'skullcrusher'premade curl bar 60/70/70..10 rep sets
dip machine x3 90-110-110 sets 15
underhande reverse pushdowns x3
abs 5 sets weighted crunch machine
treadmill
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Still iced in today all day. This is getting boring!
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Still iced in today all day. This is getting boring!
at least you have some training equipment at Home..might be a bit cold though in your Garage.
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Cardio day. Did 8 x 440 yard repeats. Did two at 8:30 pace, two at 8:00 minute pace, two at 7:30 pace and two at 6:59 pace per mile. I'm drenched in sweat. I'm in really bad cardio shape since the nerve damage in my foot. Slowly gaining ground though. 6 months ago I had trouble walking and had to tell the wife to slow down in the store because I couldn't keep up because of the pain. Now I'm running again. Not pain free but good enough. ;D
Hit the heavy bag at the commercial gym for two three minute rounds. The bag at the gym is suspended from a 20 foot ceiling. It sways like crazy. I have to watch I don't run into some equipment and break something.
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I did a full body blast at Home and was planning to go out into the snow for a run but i had a lot of paper work to do and now i have just eaten and the Big chair is a calling me... :D
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at least you have some training equipment at Home..might be a bit cold though in your Garage.
I do? We got rid of the treadmill because it took up too much room in the garage. There is a few dumbbells in the garage that an ant could lift. I have one of those spring thing that can be used for chest, but I rarely use it. The only good training equipment I have at home is my body. :D
Good news, the roads are pretty much clear today. I can resume working out at the gym now. As was supposed to happen last Sunday, I will work legs.
My right butt cheek is a bit tender from the testosterone shot yesterday. I suspect I should go back to the 22 gauge needles instead of the 20 gauge ones I've been using lately.
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My quads and calves workout might have been two days late, but it was great! I was so excited to finally be able to get out of the house, I hit the gym early today. The routine was the same one I have been using for a month now, alternating quad and calf exercises. Stuck to the prescribed # of reps for quads and upped them on calves. I increased the resistance on all of them. Squats were added in just cause I want to continue doing them until I can actually hoist some weight with my legs. As I have been doing each day the last several weeks, I finished off my routine by working abs. Today I used the Ab Coaster, setting it in all three positions and doing 20 reps in each.
My weight is constant, with it being anywhere from 175 lbs. to 180 lbs. A five pound variance is just water weight. Tonight I am fixing that good old standby, chicken breasts with rice and mixed vegetables.
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Trained leg:
squats 3 x 8 225lbs (legs weakened by hard cardio yesterday didn't feel I was going deep enough)
leg press 2 x 12
leg ext 3 x 12
standing leg curl 2 x 10
standing calf 2 x 15 (I use over 300lbs in my home unit. In this gym 185 felt like a ton)
seated calf 2 x 15 80lbs
neck machine 2 x all positions. Front, side and back.
seated ab crunch machine 2 x 12
lying ab crunch machine 2 x 15
ab coaster 2 x 20 40lbs (some people give digs to this machine but I think it's great especially if you make an effort to go as high as you can.)
Gym Observations: Wish I had some. This gym is boring. Old people and a couple of young bucks working out hard. Only one girl that was even remotely good looking. Damn the last gym was hottie after hottie. I just know women don't like to train in hard core gyms. They like stuff that looks fancy and this isn't it. I leave this place with rust stains on my sweat pants from some of the equipment.
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I leave this place with rust stains on my sweat pants from some of the equipment.
Nice 8)
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Nice 8)
I bet there rust'y' trombone...
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Did a Full Body workout and will hit the mean streets ;D here for a run as the path ways are cleared now... I like the crisp fresh air... SIMPLY BRACING !!
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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...
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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.
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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 ,,,,
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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.
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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.
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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.
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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
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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.
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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..
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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.... :D :D
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Training wise today a Full Body workout and a cycle on my mountain Bike. Weather is much warmer today.
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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.
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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
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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.
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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....
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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.
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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.
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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...
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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.
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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...
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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.
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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...
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SIDE LATERALS ARE BEST...
Yes..and with rear laterals and shrugs are a tonic for my neck.
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Keeping with the topic is incline pressing necessary? Most bench power lifting specialists never incline. Yet have you ever seen them lacking in the upper pec region? In flat benching I see the whole pec contracting from top to bottom. I know this sounds radical. Beginning to question some long held "facts" about weight training. I hardly ever decline press but when I do I feel soreness from the top of the pec to the bottom when I do. That goes against the commonly held bodybuilding lore that it's a lower pec builder. I believe it hits the whole pec area.
Do you really need 3 or 4 different bicep exercises in a session? I do 3 bicep exercises on arm day so I swallowed the cool aid and I'm a hypocrite.
Another point is that seems to be true of many trainers excluding a few like Coleman and Yates is that most champs used moderate weights. Having said that their earlier days were heavy weights.
I have been training for over 40 years and yet I find so many questions about training. Jeff Everson said that bodybuilding isn't rocket science and you don't have to be a scientist to be a successful bodybuilder. He went on in two different articles about successful bodybuilders that he knew who were far from exercise scientists.
I believe bodybuilding is composed of genetics, work ethic and yes drugs. Could exercise knowledge actually be way down the list of the success paradigm?
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Today, I worked hams, calves and lower abs. A big challenge for me was that I forgot my written routine which I use to remember what and how much to do. I got all the exercises in plus a couple more.
I think I did okay on the resistance. If anything, I may have lifted more than usual. I know I did a few more sets and more reps. My hams and glutes are already feeling tight. I may not be able to walk tomorrow! LOL.
In addition to the regular routine I did kickbacks on a plate loaded machine using 200 lbs. I also did Nautilus adductions. For abs I did hanging straight leg, leg raises. All in all, it was a great workout.
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Keeping with the topic is incline pressing necessary? Most bench power lifting specialists never incline. Yet have you ever seen them lacking in the upper pec region? In flat benching I see the whole pec contracting from top to bottom. I know this sounds radical. Beginning to question some long held "facts" about weight training. I hardly never decline press but when I do I feel soreness from the top of the pec to the bottom when I do. That goes against the commonly held bodybuilding lore that it's a lower pec builder. I believe it hits the whole pec area.
Do you really need 3 or 4 different bicep exercises in a session? I do 3 bicep exercises on arm day so I swallowed the cool aid and I'm a hypocrite.
Another point is that seems to be true of many trainers excluding a few like Coleman and Yates is that most champs used moderate weights. Having said that their earlier days were heavy weights.
I have been training for over 40 years and yet I find so many questions about training. Jeff Everson said that bodybuilding isn't rocket science and you don't have to be a scientist to be a successful bodybuilder. He went on in two different articles about successful bodybuilders that he knew who were far from exercise scientists.
I believe bodybuilding is composed of genetics, work ethic and yes drugs. Could exercise knowledge actually be way down the list of the success paradigm?
rich you always bring up some interesting points....I guess you can say 1 session of 9 sets barbell curls should suffice?and other times a few movements and less sets ...I should try this for variation,but my head tells me otherwise..
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i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.
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i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.
THATS WHAT MAKES THIS AN NEVERENDING ADVENTURE IN PHILOSOPHY'S
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THATS WHAT MAKES THIS AN NEVERENDING ADVENTURE IN PHILOSOPHY'S
yes... end of the Day if it works...it works...
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CHEST DAY..ITS STILL MY ONLY WEAK POINT TRAINING WISE I HAVE LEFT THE SHOULDER IS STILL HOLDING THE HEAVY WORK BACK,L/S IS WEAK ESP ON DUMBELLS..IT LOCKS UP LIKE ITS AFRAID TO RELAX AND DO THE NATURAL MOVEMENT I'M SHAKY ON THESE :-\
FDB PRESS AS STATED ABOVE I WORKED UP TO 50'S 3 SETS AFTER 40/45 LBERS,,DOING AS MANY REPS AS I CAN COULD BE 12 COULD BE 5-6 AND SHOULDER GIVES OUT..
inc press..THESES FEEL OK FOR SOME REASON RELATIVE DID 4 SETS WORKED UP TO 145 STILL WAY OFF STRENGHT WISE..
INC FLYES 25/30/30/40 THESE ARE FINE
CABLE CROSSOVERS X2 AND LOWER CABLE FLYES X2 THESE ARE GOOD AS WELL
SEATED PRESS I COULD DO AND WORKING UP HEAVIER AS WELL.ITS LYING FLAT THAT HURTS...X3 85/105/120
PUSHUPS X2X2O THESE ARE PAINLESS GO FIGURE...
I'M DOING MORE SETS LIGHTER THAN WHEN I GO HEAVY ,I AVG 15-17 HEAVIER WORKOUTS IN PAST ,,I DO 17/19 NOW BUT MANY ARE LIGHT WEIGHTS HI REPS.
TRI'S
OVERHEAD EXTENSIONS WITH SMALL BAR INSTEAD ROPE X4
ROPE PUSHDOWNS X4
REVERSE UNDERHANDED PUSHDOWNS X3
ABS
2 MOVEMENTS ABOUT 130 REPS TOTAL
TREADMILL
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i think you can get great results with just one exercise but i am a firm believer in the POF System. Training all 3 stages .. stretch, midrange, contracted.
According to Arthur Jones his machines cover all three stages. I don't necessarily agree but that was one of the premises of Nautilus machines.
NJ Flex, I also noticed that push ups don't aggravate my bad shoulder. I remember when a coworker had major work on his shoulder. The doctor told him when he was out of rehab to stick with pushups instead of benching. Sometimes I feel that I would have been better off my whole life if I stuck with running and bodyweight training. I would have been just as functionally strong with less wear and tear.
Today in the gym was cardio day and heavy bag. Did 8 x 440 yards or one lap on a treadmill. The rest between work intervals was 220 yards fast walk that is a half a lap on the electronic track on the treadmill.
Two at 8:00 mile pace.
Two at 7:30 mile pace.
Two at 6:58 mile pace.
Two at 6:30 mile pace.
Hit the heavy bag for two three minute rounds.
Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs. They looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs." Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.
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Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs. The looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs." Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.
Funny. Should have called his bluff!
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Gym Observations: I saw two strong looking high school kids doing reps in the deadlifts with one plate on each side so 135lbs. The looked like they were struggling. I thought I would give them some words of encouragement. I said, "You guys will be using 300lbs before you know it." One turns to me and says in a matter of fact way, These are 100lbs plates and we are doing 4 sets of 10. I can deadlift 500lbs." Told him I can only do 415lbs on a good day. Stuck my foot in my mouth. Actually they were fun guys. I learned later they were high school football players and wrestlers.
You have the most interesting gym observations.
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Leg day:
1.Dumbbell squat 2 x 12 80lbs (Used straps holding the dumbbells at my sides. Kept upper back vertical and sank all the way to the bottom. Hard exercise.
2.leg press 2 x 12
3. leg extension 3 x 12
4. standing leg curl 3 x 12
5. standing calf 2 x 12
6. seated calf 2 x 15
7. ab coaster 2 x 20 40lbs
8. hanging leg raise 2 x 20
9. neck machine 2 x 15 all four ways meaning front, side and back.
Gym observations:
Holy crap, a hot slightly thick blonde is working out with those panty hose yoga pants. Never thought I'd see the day in this gym. Bought a tear to my eye.
Why do old men sit in the machine for ever? One guy sat in the seated crunch machine for 15 minutes. He would do a set about every 5 minutes then watch everyone work out. Scum bag move but I guess he doesn't know any better.
The owner is the nicest gym owner I ever met. Even if it's an act he is always pleasant and up beat.
Why does the wife aggravate me after I work out? I'm hot and exhausted. Just leave me alone for a bit. "Honey you have to fix the fence it looks broken. Look at the ceiling. The dry wall doesn't look right. You have to fix that crack. Get the vacuum out of the garage my shoulder hurts." I'm about to explode right about now.
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Leg day:
1.Dumbbell squat 2 x 12 80lbs (Used straps holding the dumbbells at my sides. Kept upper back vertical and sank all the way to the bottom. Hard exercise.
2.leg press 2 x 12
3. leg extension 3 x 12
4. standing leg curl 3 x 12
5. standing calf 2 x 12
6. seated calf 2 x 15
7. ab coaster 2 x 20 40lbs
8. hanging leg raise 2 x 20
9. neck machine 2 x 15 all four ways meaning front, side and back.
Gym observations:
Holy crap, a hot slightly thick blonde is working out with those panty hose yoga pants. Never thought I'd see the day in this gym. Bought a tear to my eye.
Why do old men sit in the machine for ever? One guy sat in the seated crunch machine for 15 minutes. He would do a set about every 5 minutes then watch everyone work out. Scum bag move but I guess he doesn't know any better.
The owner is the nicest gym owner I ever met. Even if it's an act he is always pleasant and up beat.
Why does the wife aggravate me after I work out? I'm hot and exhausted. Just leave me alone for a bit. "Honey you have to fix the fence it looks broken. Look at the ceiling. The dry wall doesn't look right. You have to fix that crack. Get the vacuum out of the garage my shoulder hurts." I'm about to explode right about now.
Dumbbell squats are great. Yes sometimes it´s annoying when people sit on a machine for ages and just Day Dream when you are Training a customer and need the Machine. Rich just don´t get caught sniffing the Hot Blondes Bench ;D
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Dumbbell squats are great. Yes sometimes it´s annoying when people sit on a machine for ages and just Day Dream when you are Training a customer and need the Machine. Rich just don´t get caught sniffing the Hot Blondes Bench ;D
I M DIGGINH THOSE GOBLET SQUATS....
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I M DIGGINH THOSE GOBLET SQUATS....
Great exercise. I really like DB Front squats too.. same training effect.
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Dumbbell squats are a hidden exercise almost no one does. The thinking is I use 300lbs for squats so I have to use two 150lbs dumbbells. No, it doesn't take too much weight to create a lot of resistance if you go deep and keep your upper torso upright.
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Stayed up waaay too watching an entire season of Nurse Jackie. I finally got up this afternoon at 1:00 p.m. I've got to stop this. I screws up my entire day. Who eats breakfast a 3:00 p.m.?
Yesterday I worked back. I remembered my cheat sheet, so I stayed on target. -Mostly kept the resistance the same and added more reps. I felt pretty good after working out. I won't feel sore until tomorrow. Today my hams, glutes and calves were a little sore and these jeans are a little tighter in the thigh area.. If I go to the gym, I'll go at about 8:00 p.m. Should be a whole different crowd in the evening. I'll work shoulders, traps and abs.
Maybe working out this evening will make me tired enough to go to bed at a reasonable hour.
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back/traps/abs/calves
chins wide grip 3 sets 10-12
bent over rows..135/185/225/225
low pulley rows x3 165/190/210
rope pulls to waiste standing 'stretch pull squeeze
upper pulldowns small bar 'one used for narrow cable rows'pulled from top to chest standing up though...
weighted hypers x3 x12 45 lb plate
traps
shrugs 225/275/295/315/225 12-12-10-10-20
abs crunch machine weighted x4x20
treadmill
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Working out in the evening was surprisingly good. Tonight, I worked delts, traps and abs as I mentioned I would earlier. I was able to add weight to pretty much every exercise. I kept the number of reps fairly low on the work sets. Normally, I finish this routine off with back raises. The equipment for doing this was "under repair" which means it will be unusable for the next three weeks or so. I did leg raises instead.
A real bonus is that the gym was fairly empty. They stay open until 11:00 p.m. I was done at 9:15.
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Cardio day:
Ran two miles on the treadmill at the gym. Took it fairly easy. I'm a little shot. Ran the first mile at 10 minute pace and the second mile at 9 minute pace. I finished with the last lap at 7:30 minute mile pace.
I hit the heavy bag for two 3 minute rounds. I was breathing like a race horse when I finished.
Gym Observations:
Blonde thick ass milf was there. Only three people in the whole gym. This is not a morning gym.
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NICE WORK CHAPS......
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I don't wear chaps. ???
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Worked pecs and abs tonight. Upped the resistance 10 lbs. on all sets and all movements, including flys. Added in a cable exercise for center pecs. Breezed through the routine without a hitch. Felt great after the workout. Love hitting the gym at night. It's only been two nights, but the gym is almost empty, which means no waiting to use equipment. I will have to go a little earlier tomorrow because they close at 9:00 p.m. on Friday and Saturday nights.
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Trained delts and arms:
Standing barbell military press 2 x 8 (all the way down limits weight but works the muscle better than half reps)
dumbbell laterals 2 x 10 25lbs
machine delt laterals 2 x 10
Rear delt machine 2 x 10
dumbbell shrugs 2 x 12 85lbs
Dips 2 x 8 25lbs
Tricep machine 3 x 10
traditional tricep pushdowns 2 x 10
Ez curl 2 x 10 90lbs
Machine scott curl 2 x 10
rope curls 2 x 12
forearm wrist curls 2 x 20 95lbs
reverse pulley curls 2 x 15
ab coaster 2 x 23 40lbs
ab wheel 2 x 20
Gym Observations:
The old lady who has the morning shift before the owner comes in at around 9:30 died. On Wednesday she jokingly told me, "Wear a coat or you will get sick. Listen to your mother" she said with a smile. Apparently had a stroke. I'm new to the gym so I didn't really know her. She always was cheerful with a smile.
Couldn't find the EZ curl bar that I use for curls. They had one of those extreme crazy bend bars and I thought I would use it. On the first rep I banged my head on the bar doing curls. Felt like a dope. Have to come with reason why I have a bump on my forehead.
Gym was semi packed today. A lot of the men there look like cops and that would explain why they aren't at work in the morning.
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delts
fr press getting there 4 sets warmed light ,,25 's a side then did workig sets 115/125/135 to drop 145-115.light pain on these..
tri set used cable station this time side laterals/front bar raise/rear delt bent raise x3 10 reps ea,,
upright rows premade curl bar 60/70/80
great pump
bi's
mixed in some extra tri work 'did tris mon nite'had 3 day rest in between..
premade curl bar 60/70/80/90 with rope extensions overhead,,curls were 8-10 rep tris 12-15
seated padded bicep curl x3 with dip machine same reps as above
seated concetrated hammer curls x2 35/40 db
standing db curl 40/40
forarms
3 sets rope weighted rolls
revers behind back cable wrist curls
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Gym Observations:
The old lady who has the morning shift before the owner comes in at around 9:30 died. On Wednesday she jokingly told me, "Wear a coat or you will get sick. Listen to your mother" she said with a smile. Apparently had a stroke. I'm new to the gym so I didn't really know her. She always was cheerful with a smile.
Couldn't find the EZ curl bar that I use for curls. They had one of those extreme crazy bend bars and I thought I would use it. On the first rep I banged my head on the bar doing curls. Felt like a dope. Have to come with reason why I have a bump on my forehead.
Gym was semi packed today. A lot of the men there look like cops and that would explain why they aren't at work in the morning.
The Nautilus Plus where I work out there is a lot of police and firefighters working out. The original owner was a former fireman. I suspect they get a free membership or at least, greatly reduced.
Hitting the gym in the evening is great if you want to avoid the crowds. 8:00 p.m. has been the best time so far.
I've had my share of mishaps working out, pretty much every one does.
I worked with a lady who had a stroke while at work. None of us knew what was happening at first. She just kind of went "blank". Se did not die, but that was her last day at work. Everyone dies, even folks who are nice.
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Last evening, I worked quads, calves and lower abs. Pretty much stuck to the routine with the exception of adding box squats 3 X 10 using pathetic resistance, 175 lbs. My back is slightly sore from these. It's probably good that I didn't go any higher. On all other exercises, I increased the resistance by at least 10 lbs.
Today and tomorrow, I'm giving this old body a rest. Monday, I'll be back at it.
The changes are coming slowly, but surely. My pecs are a little more pronounced and when I try to pose like I'm a bodybuilder, I actually have fledging lats and delts. I can't seem to find and angle where my arms look good. Maybe I'll avoid the "selfie" and go with my camera on a tripod and delayed setting. I might try Steve's classic pose. Although my abs are flat with just a hint of a six-pack, the loose, aging skin there is not a pretty site. The more I suck it in, the worse it looks. Time for a tummy tuck!
My weight seemed to have bottomed out at 176 lbs. This morning, I was 180 lbs. in my underpants. I haven't been eating more, so I am not sure why this is the case.
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Last evening, I worked quads, calves and lower abs. Pretty much stuck to the routine with the exception of adding box squats 3 X 10 using pathetic resistance, 175 lbs. My back is slightly sore from these. It's probably good that I didn't go any higher. On all other exercises, I increased the resistance by at least 10 lbs.
Today and tomorrow, I'm giving this old body a rest. Monday, I'll be back at it.
The changes are coming slowly, but surely. My pecs are a little more pronounced and when I try to pose like I'm a bodybuilder, I actually have fledging lats and delts. I can't seem to find and angle where my arms look good. Maybe I'll avoid the "selfie" and go with my camera on a tripod and delayed setting. I might try Steve's classic pose. Although my abs are flat with just a hint of a six-pack, the loose, aging skin there is not a pretty site. The more I suck it in, the worse it looks. Time for a tummy tuck!
My weight seemed to have bottomed out at 176 lbs. This morning, I was 180 lbs. in my underpants. I haven't been eating more, so I am not sure why this is the case.
jay good stuff,,enjoy training ,feel look your best...
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quite Sunday.. will go to the Gym and do a full Body workout and some Cardio. we have snow again :'(
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leg day recap
sticking with time managing and getting done with same intensity..
vsquat superset with lying sled press...2 plates/3/4/5 reps 10 to sled..160/180/200/240 10..sick pump
extensions with walking lunges 80 lb bar on shoulders x3
finished wide and slight foot outward leg press 12 rep sets 4 plates side/5/6
hams
supersetted 4 sets sldl with single leg standing curls 135/185/235/235..70/80/90/100
calves seated x5 calf raises 3/3.5/4/4/4 plates
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No training for me for awhile since I have a 103 fever.
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No training for me for awhile since I have a 103 fever.
Hope you are feeling better Buddy... i will go for a run tonight in the crisp night air. Love it. Feeling very motivated today :)
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Hope you are feeling better Buddy... i will go for a run tonight in the crisp night air. Love it. Feeling very motivated today :)
nice,,,its finally cold here we have been at 45/50 degrees ,,its starting to ice/little I mean little snow so far way less than last 2 yrs,,but small snow storm headed here later in week they say...
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Sat on my ass all they sitting on the computer barely moving. Maybe by Wednesday I will be back to the Iron. I'm due for some time off even if I wasn't sick.
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No training for me for awhile since I have a 103 fever.
Can't begin to imagine how that must feel. I think my temperature got up to 101 a long while ago. I thought I was going to die. I was freezing one minute and then sweating profusely the next. My norm is just under 98 degrees.
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Can't begin to imagine how that must feel. I think my temperature got up to 101 a long while ago. I thought I was going to die. I was freezing one minute and then sweating profusely the next. My norm is just under 98 degrees.
I was walking around Manhattan when the fever hit. I kept telling the wife how cold I was not even realizing I had a fever. The wife said it's only about 35 degrees and you have a warm coat. I drove home shaking with cold despite having the heat on full blast. Got home and at my wife's insistence I took my temperature.
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hope ur feeling better rich...
CHEST...switched of flat db press hit a stick point and shoulder not responding well to them..still my only training set back strength wise so...
I did flat bench very light on smith 4 sets weight irrelevant just some hi rep 10-15 for pump
inc press same getting stronger these hurt less 4 sets sets 135/145 still no where I was at strength wise
flat flyes these were ok,,,30/35/35
lower cable flyes SUPERSET WITH PUSHUPS X3...
I tried to mimic dips on cable I can't do dips yet I love them too so I put handle up top and pushed it straight down from shoulder point down to side leg like It was dip but standing did 2 sets at the end it was so-so not quite same effect...live and learn
tris
tri set x4 nice pump I like switching it up from the norm...seated extension,rope pushdowns,reverse grip pushdowns 10 reps per
finished 2 sets lying db extensions both done together 25/30 db
abs
treadmill
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hope ur feeling better rich...
CHEST...switched of flat db press hit a stick point and shoulder not responding well to them..still my only training set back strength wise so...
I did flat bench very light on smith 4 sets weight irrelevant just some hi rep 10-15 for pump
inc press same getting stronger these hurt less 4 sets sets 135/145 still no where I was at strength wise
flat flyes these were ok,,,30/35/35
lower cable flyes SUPERSET WITH PUSHUPS X3...
I tried to mimic dips on cable I can't do dips yet I love them too so I put handle up top and pushed it straight down from shoulder point down to side leg like It was dip but standing did 2 sets at the end it was so-so not quite same effect...live and learn
tris
tri set x4 nice pump I like switching it up from the norm...seated extension,rope pushdowns,reverse grip pushdowns 10 reps per
finished 2 sets lying db extensions both done together 25/30 db
abs
treadmill
Good idea with the "cable dips" but don't you have a seated or kneeling Dips machine?
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Good idea with the "cable dips" but don't you have a seated or kneeling Dips machine?
yeah...lol I wouldn't be caught dead using it...kneeling padded one,,,,i use the dip machine for triceps...I just can't do standard lean slightly forward type dips...
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yeah...lol I wouldn't be caught dead using it...kneeling padded one,,,,i use the dip machine for triceps...I just can't do standard lean slightly forward type dips...
Yes but at least you can lower the resistance if injured.. we have a combi machine with assisted chins and you can do dips on it too(kneeling). You can lean forward slightly. I use it at the moment because of my injury. OK the seated i don´t like and never use. Don´t give a Fuck if i´m injured i use what i can who cares what on lookers think.. 8)
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I´m Boss Hogg in the Gym :D Do what i want.
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Yes but at least you can lower the resistance if injured.. we have a combi machine with assisted chins and you can do dips on it too(kneeling). You can lean forward slightly. I use it at the moment because of my injury. OK the seated i don´t like and never use. Don´t give a Fuck if i´m injured i use what i can who cares what on lookers think.. 8)
I HEAR YA DONNY,,,I LAUGH WHEN PEOPLE DO DIPS PAD ASSISTED'GUYS',,,INJURY IS ONE THING I COULD SEE YOU USING IT CAUSE OF IT...NOT TRYING TO BE SMUG OF COURSE,,I LIKE POWER OF DOING MY OWN DIP/CHINS WITH MY OWN WEIGHT...
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I HEAR YA DONNY,,,I LAUGH WHEN PEOPLE DO DIPS PAD ASSISTED'GUYS',,,INJURY IS ONE THING I COULD SEE YOU USING IT CAUSE OF IT...NOT TRYING TO BE SMUG OF COURSE,,I LIKE POWER OF DOING MY OWN DIP/CHINS WITH MY OWN WEIGHT...
I know Steve Buddy... OK i´m a pussy ;D No i always did Bodyweight Dips, when i added weight i just never felt my chest like i did with higher reps with only bodyweight. I have always thought Parallel Bar dips are superior to Benches (dare i say this) now V-Bar dips even better. Dips and Push ups i always liked.
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I know Steve Buddy... OK i´m a pussy ;D No i always did Bodyweight Dips, when i added weight i just never felt my chest like i did with higher reps with only bodyweight. I have always thought Parallel Bar dips are superior to Benches (dare i say this) now V-Bar dips even better. Dips and Push ups i always liked.
I wish we had a v bar dip...
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I wish we had a v bar dip...
did see a video about a guy using two bars in a power rack to do a version of v bar dips.. never seen what this guy does angling the bars downwards :-\
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Good idea with the "cable dips" but don't you have a seated or kneeling Dips machine?
Funny you should mention cable dips because last night I worked triceps and used the Nautilus cable dip, just to change things up a little. I can use a ton of weight on these, much more than any other triceps exercise. This tells me they are probably not doing much. I also did cable triceps pushdowns and one arm dumbbell overhead extensions. All in all they got a fairly good workout.
I did Nautilus biceps which kind of mimic concentration curls, only with your arms at shoulder height. I also did EZ curl biceps work and three sets of cable bicep side extensions. I really like these because they make my biceps look huge in the mirror while doing them. I have very long biceps with not much peak. Maybe I should have a softball implanted in each arm....LOL.
For forearms I did wrist curls and reverse wrist curls on Nautilus equipment. I think my forearms are only a little over 12" at the biggest point.
I finished off my routine with 2 sets of 25 crunches using 90 - 100 lbs. I think I am finally seeing some abs.
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Decided to take the entire week off; no running or lifting. Went to work today and my boss told me how awful I look. Thanks boss.
Not working out observations:
Saw a new general practitioner doctor. My main guy retired and I can't find one I like. This new one was aces. An Asian Indian doctor with the fanciest waiting room I have ever see. He checked me out for my fever and after that asked him about low T. Told him how my previous doctor sent me a urologist. This guy said I would be better off seeing an endocrinologist. He told me the guy he is sending me to is rude and abrupt but he has the highest credentials in the field. My first urologist put me on clomid to increase testosterone and it worked fantastic. He left the practice and the second doctor said in effect he was a wrong to use clomid. He said it's used for a short term on men to increase fertility. He said a side effect was increased testosterone but it has never been studied comprehensively as a long term drug therapy for increasing T. He said it can cause cancer. Maybe this new doc who specializes in hormones and only hormones will have a clear direction on what to do?
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Decided to take the entire week off; no running or lifting. Went to work today and my boss told me how awful I look. Thanks boss.
Not working out observations:
Saw a new general practitioner doctor. My main guy retired and I can't find one I like. This new one was aces. An Asian Indian doctor with the fanciest waiting room I have ever see. He checked me out for my fever and after that asked him about low T. Told him how my previous doctor sent me a urologist. This guy said I would be better off seeing an endocrinologist. He told me the guy he is sending me to is rude and abrupt but he has the highest credentials in the field. My first urologist put me on clomid to increase testosterone and it worked fantastic. He left the practice and the second doctor said in effect he was a wrong to use clomid. He said it's used for a short term on men to increase fertility. He said a side effect was increased testosterone but it has never been studied comprehensively as a long term drug therapy for increasing T. He said it can cause cancer. Maybe this new doc who specializes in hormones and only hormones will have a clear direction on what too do?
Interesting post... you know the Guy you are being sent to who is said to be rude is like the Doctor who did my Injections. He is well know in Neurosurgery.. and is very direct at times. He is not German but of Asian origin. To me he has always been very friendly and helpful. Some of these people are strange but as long as you are helped :) in one ear and out the other...
Just did my full body workout...feeling pumped up and ready for getbig action.. :D
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Decided to take the entire week off; no running or lifting. Went to work today and my boss told me how awful I look. Thanks boss.
Not working out observations:
Saw a new general practitioner doctor. My main guy retired and I can't find one I like. This new one was aces. An Asian Indian doctor with the fanciest waiting room I have ever see. He checked me out for my fever and after that asked him about low T. Told him how my previous doctor sent me a urologist. This guy said I would be better off seeing an endocrinologist. He told me the guy he is sending me to is rude and abrupt but he has the highest credentials in the field. My first urologist put me on clomid to increase testosterone and it worked fantastic. He left the practice and the second doctor said in effect he was a wrong to use clomid. He said it's used for a short term on men to increase fertility. He said a side effect was increased testosterone but it has never been studied comprehensively as a long term drug therapy for increasing T. He said it can cause cancer. Maybe this new doc who specializes in hormones and only hormones will have a clear direction on what too do?
KEEP US UP TO DATE,,,UROLOGIST PROBABLY JUST GET THE T COUNT FROM BLOOD TEST AND GO FROM THERE,ENDO CAN PROBABLY BE MORE SPECIFIC AND KNOW WHAT TO DO,IF HE FINDS OR RECOMMENDS TESTOSTERONE TREATMENT WHAT WILL YOU DO?DO YOU FEEL RUN DOWN OR NOT PHYSICALLY AT YOUR BEST,,YOUR WORKOUTS INDICATE A STILL STRONG/ROBUST TRAINER..TREAD CAREFULLY WITH THE DECISION...
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BACK ATTACK..
chins x3 sets 12
tbar row elevated version lay chest down on,,2 plates.2.5/2.5 plus ten sets 10/10/8
hammer pulldowns x4 faced sideways so instead of pulling in front straight down you pull from each side separate
lower cable rows used separated handles but done together x3
'standing 'pull to upper chest pulldowns with small bar x3
weighted hypers x3
traps
shrugs 182x15,225x12,275x12,315x10,315x10
abs
calves 5 sets heavy calf standing raises 12/10/10/8-10/8-10
treadmill
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Decided to take the entire week off; no running or lifting. Went to work today and my boss told me how awful I look. Thanks boss.
Not working out observations:
Saw a new general practitioner doctor. My main guy retired and I can't find one I like. This new one was aces. An Asian Indian doctor with the fanciest waiting room I have ever see. He checked me out for my fever and after that asked him about low T. Told him how my previous doctor sent me a urologist. This guy said I would be better off seeing an endocrinologist. He told me the guy he is sending me to is rude and abrupt but he has the highest credentials in the field. My first urologist put me on clomid to increase testosterone and it worked fantastic. He left the practice and the second doctor said in effect he was a wrong to use clomid. He said it's used for a short term on men to increase fertility. He said a side effect was increased testosterone but it has never been studied comprehensively as a long term drug therapy for increasing T. He said it can cause cancer. Maybe this new doc who specializes in hormones and only hormones will have a clear direction on what too do?
Endocrinology is the study of medicine that relates to the endocrine system, which is the system that controls hormones. An endocrinologist will deal with diseases that are caused by problems with hormones. It is best to go to the experts. Having said this, I haven't yet seen an endocrinologist. I do follow the advice of one though.
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Last night I went to the gym much later than usual. Started my workout at 9:00 p.m.
I worked my back. I can feel it today, tomorrow ought to be pretty wild if I hold true to form the second day is the day I really feel the effects of a workout.
I replaced front lat pull downs with pull-ups for something different. I like the way I can also feel a good stretch in my abs when doing pull ups. On most of the exercises I switched up the equipment while maintaining the movement and resistance. I added reps here and there.
Tonight I hope to get to the gym by 8:00 p.m. It seems a better time. I'll be working deltoids, traps and abs.
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Tonight I hit the gym at 7:00 p.m. It was swamped. I knew I was in trouble when I pulled into the parking lot and it was nearly full. My conclusion is that 7:00 is not a great time to workout at this gym.
I was done and headed out the door before 7:45. Like one might expect, every piece of equipment I was ready to use was in use already in use. This resulted in my having to be very flexible with my routine. I got everything taken care of, but this was definitely not my most inspired workout. Because I was using different equipment on nearly every exercise, I had no good reference point for the level of resistance I could handle. For the most part, I erred on the light side which resulted in more reps.
Tomorrow night the gym closes at 9:00 p.m. I am going to shoot for 7:30 so I don't hold up the staff and yet still get the whole routine in.
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we are headed weekend 'blizzard'conditions storm... rich could get up to 2 feet snow,,,my area 12-18 inches ..insane and i have work sat during it ...if i get up for work am and its nuts i'm staying home..
delts ,,changed things up a bit ,,love pumping delts they blow up reps/volume,,moderate weights,,i'm still pretty stiff on presses and rom is still work in progress but considering the 'setback'i guess its minor discomfort ..
front press superset with side raises ..95 with 15's db,,115 with 20's,135 w/25 db,135w 25db..
cable rope front raises x3
rear delt seated raises 20/25/30/30
finished with something guy from gym does grab a premade bar in middle i used 20 lb bar and then raise straight out to side and up 'side raise straight armed x2,,,it works just have to balance it a bit ,different than db i think lol
bi's
premade curl bar 60//80/90/90 12/10/10/10
padded curl machine 'did single arm at a time'x3
db curl standing but bent over and db hanging slighly braced to knee and curled 35/40/40's
finished 2 sets cablr rope curls bottom to mid pint
forarms
reverse wrist curls behind back x3
rope rolls weighted x3
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I was right on track this week. Tonight I got off track. My daughter decided to fix dinner and I found out about it too late to go to the gym beforehand and now it is too late to go at all since the gym is closed. I guess this is one of those times when "tomorrow is another day" is an appropriate response to this.
I planned to work chest, which is one of my more enjoyable body parts to exercise. Lately my pecs have been responding well to the routine I use. I am pretty bummed right now, but I will get over it.
Some sad news hit us today. Danny, who is our oldest dog, is 11 1/2 years old. He's been out of sorts lately. I took him to the vet on Wednesday. His lab work came back today. He has canine lymphoma. The vet said that without chemo, he will probably survive another month or two. With chemo, he could be in remission for as long as a year. He's a big dog, so he's probably near the end of his normal lifespan anyway.
Next Tuesday Danny has an appointment with a specialty canine cancer vet. Should we determine that chemo is the way to go, it will cost in the neighborhood of $8,000. My daughter's and my concern is mainly for his comfort. We will be asking the cancer specialist about the best way to preserve his quality of life for the little time he has left. If $8,000 would cure him, I'd be all for it. Unfortunately that will not happen. Chemo will only delay his ultimate fate. Losing him will be like losing a well-loved family member.
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sat am snowing like a mutha ,blizzard conditions went to work :P,,its a state of emergency..
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Prime sorry to hear about your dog. Sometimes I feel so many vets are just all about the money and prey on people's attachment to their furry friend. A course of chemo with poor odds of actually doing anything but making the dog sicker sounds awful. I'm sure your vet would love to have the money so he can fill his bank account. Sorry for the negativity but I have just seen too many people make 5K plus payments to vets for an operation or chemo only to have to put their dog down after wasting the money. Ask about the odds for improvement. Bet he won't give you any.
NJFlex, I have about 2 feet of snow by me. The wind is howling. My wife this morning saw plenty of lighting. Central Jersey is getting hit hard. The snow blower repair guy couldn't repair my machine in time waiting for a part so it's shovels for hours today!
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I was right on track this week. Tonight I got off track. My daughter decided to fix dinner and I found out about it too late to go to the gym beforehand and now it is too late to go at all since the gym is closed. I guess this is one of those times when "tomorrow is another day" is an appropriate response to this.
I planned to work chest, which is one of my more enjoyable body parts to exercise. Lately my pecs have been responding well to the routine I use. I am pretty bummed right now, but I will get over it.
Some sad news hit us today. Danny, who is our oldest dog, is 11 1/2 years old. He's been out of sorts lately. I took him to the vet on Wednesday. His lab work came back today. He has canine lymphoma. The vet said that without chemo, he will probably survive another month or two. With chemo, he could be in remission for as long as a year. He's a big dog, so he's probably near the end of his normal lifespan anyway.
Next Tuesday Danny has an appointment with a specialty canine cancer vet. Should we determine that chemo is the way to go, it will cost in the neighborhood of $8,000. My daughter's and my concern is mainly for his comfort. We will be asking the cancer specialist about the best way to preserve his quality of life for the little time he has left. If $8,000 would cure him, I'd be all for it. Unfortunately that will not happen. Chemo will only delay his ultimate fate. Losing him will be like losing a well-loved family member.
That is terrible news, Prime. I am so sorry to hear it.
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Those of you living on the East Coast please be safe. Don't go out unless you absolutely have to. Going to the gym is not a must. A few days off won't hurt you. I'm thinking about you all whenever I watch the news.
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we got a ton of snow well over 2 ft :D...i'm sore from shoveling i'm old school and or cheap to by blower,,do it all alone with shovel,,our town plows snow right into driveway so basically your shoveling there mess on top of your mess...i trained in basement sat nite after storm just sets after sets of different movements for upper body keep blood/pump going,,sun after shoveling all morning did some supersets of what i could do leg wise which actually amounted to a good all around pump after being dead from shoveling..
side note i go to church as much as i can could be evry week could be every 2 weeks,,my daughter is in ccd program on sundays'cancelled'this week and then she attends church its long morning for 10 yr old 915 to 1230 ,,any way the flip side and its something the bible /church stresses on around the usual sun mass/teachings,its how you treat people outside of church like your neighbors for instance..i have good neigbors around me about 6 houses around my block i help.talk or respect.
with all the snow my next door neighbor whose 80 plus never been married'weird'for her era and alone but sharp and i mean sharp as a tack still shovels and is in great health pretty much her car was literally buried on the street her nephew who is a landscaper and does plowing is a dolt for the most part any way he still hasn't showed in 2 days so after clearing my insane amount i got her keys .shoveled her car so i could get to the door and i defrosted and cleaned her entire car free of snow,then i turned and my across neigbor'lesbians'but nice and there literallly non working weirdo relative were shoveling so i cleared there plowed section so they could pull out there car ,,the things one does.....
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we got a ton of snow well over 2 ft :D...i'm sore from shoveling i'm old school and or cheap to by blower,,do it all alone with shovel,,our town plows snow right into driveway so basically your shoveling there mess on top of your mess...i trained in basement sat nite after storm just sets after sets of different movements for upper body keep blood/pump going,,sun after shoveling all morning did some supersets of what i could do leg wise which actually amounted to a good all around pump after being dead from shoveling..
side note i go to church as much as i can could be evry week could be every 2 weeks,,my daughter is in ccd program on sundays'cancelled'this week and then she attends church its long morning for 10 yr old 915 to 1230 ,,any way the flip side and its something the bible /church stresses on around the usual sun mass/teachings,its how you treat people outside of church like your neighbors for instance..i have good neigbors around me about 6 houses around my block i help.talk or respect.
with all the snow my next door neighbor whose 80 plus never been married'weird'for her era and alone but sharp and i mean sharp as a tack still shovels and is in great health pretty much her car was literally buried on the street her nephew who is a landscaper and does plowing is a dolt for the most part any way he still hasn't showed in 2 days so after clearing my insane amount i got her keys .shoveled her car so i could get to the door and i defrosted and cleaned her entire car free of snow,then i turned and my across neigbor'lesbians'but nice and there literallly non working weirdo relative were shoveling so i cleared there plowed section so they could pull out there car ,,the things one does.....
You are a gem. All that snow shoveling more than makes up for any change in your regular workout routine, plus it got you closer to heaven. The image of the sun coming up over the white snow actually makes me wish I was there. Your 80 year old neighbor sounds amazing.
You just made me envious of you for being in the thick of it. By comparison my day was boring and empty of noble deeds. I spent the afternoon trying to find replacement halogen bulbs for the desk light. It would have been easier to buy a new desk lamp.
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You are a gem. All that snow shoveling more than makes up for any change in your regular workout routine, plus it got you closer to heaven. The image of the sun coming up over the white snow actually makes me wish I was there. Your 80 year old neighbor sound amazing.
You just made me envious of you for being in the thick of it. By comparison my day was boring and empty of noble deeds. I spent the afternoon trying to find replacement halogen bulbs for the desk light. It would have been easier to buy a new desk lamp.
THANKS...MY CHILDREN HAVE BEEN IN HER HOME SINCE THERE LITTLE AND SHE HAS GIVEN THEM LITTLE TOYS ALONG THE WAY AND YOU KNOW I WOULDN'T TAKE ANYTHING MONETARY FROM HER SHE HAS A LOT OF $$$$ FROM REAL ESTATE DEALINGS,SHE GAVE US YRS AGO A FULL 'CHINA'SET SHE HAD BRAND NEW WE USE IT AROUND OUR OTHER CHINA SET,,,THATS WHY I HELP HER NO STRINGS ATTACHED CAUSE YOU NEED TO REMEMBER WHEN PEOPLE HELPED OR GAVE YOU SOMETHING IN PAST AND NOT ALWAYS THINK OF THE PRESENT
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You are always cool, Flex. It doesn't surprise me at all that you'd be doing that for your neighbor. It sounds exactly like what you'd do under those circumstances.
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You are always cool, Flex. It doesn't surprise me at all that you'd be doing that for your neighbor. It sounds exactly like what you'd do under those circumstances.
:D,,THANKS L.V..
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Trained back and chest after a week off because I was sick with a fever. Felt weak training but I lowered the weights.
Pull ups 3 x max
Seated V handle pulley lat pulls 3 x 12
Dumbbell rows with knee on bench 2 x 10 75lbs
narrow grip pull down 2 x 10
Flat dumbbell bench 2 x 8
Incline dumbbell bench 2 x 8
flat flies 2 x 10
machine flies 2 x 10
Hammer bench 2 x 8
dead lift 2 x 4 275-300lbs then 1 x 1 315lbs
weighted hypers 2 x 12 25lbs plate behind head.
Ab coaster 2 x 20 40lbs
machine crunch 2 x 15
Gym Observations:
I always keep to my self and just try to get the work done. Met a guy I knew and it was chatting between every set. Felt it slowed my workout and took me out of my rhythm.
Due to the massive blizzard here and being sick I'm exhausted from shoveling. My snow blower is broken and I went old school shovel.
So many old people in this gym. How can they read when on cardio equipment? They are not pushing them self what so ever. Maybe it's just good they are doing something instead of sitting around. Just observed they walk on the treadmill slower than they walked from the parking lot to the gym. Never understood this phenomenon. Seen it so many times even with some younger bodybuilders. A guy will walk with a brisk pace around the gym and walking to the car only to come to a slow motion walk on the treadmill.
This gym is like going back in time with all the old equipment. A lot of the equipment is garbage but a many machines even though they are over 30 years works great. Still get over how many of the dumbbells aren't marked and those that are I believe are 5lbs heavier than the decal on them.
I take off the wedding ring when I lift and put it on my key ring. Just in some movements it digs into my finger. The only nice milf I have seen in the place stared at me while I took it off. I can't help feel that she thinks I took it off to hit on the almost non existent women in the gym.
I stay out of the locker rooms in gyms because it seems in so many gyms it's where the gay guys hang out. Not that there's anything wrong with that said in my best Seinfeld voice. I went in to blow my nose and it has posters of bodybuilders in it. There are no pictures of bodybuilders anywhere else in the gym. I remember my wife when we first dated and saw my bodybuiding magazines and was really turned off. Her 4 brothers were into traditional sports of baseball, football and basketball. Never did any of her brothers bring home a magazine of an oiled up almost naked guy wearing a skimpy bathing suit. My wife thought it was really homo erotic. Tried to explain it's a hard sport based on lifting weights but it took a long time before she was okay with it. Try telling a girl that the sport you're into is oiled up guys posing to music in speedos to cheering guys. ;D
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good to hear your on the mend rich....well my last' test 'after my prostate issues have been resolved I did psa test and follow up last night for my age acceptable number is 2.2 anything over 4 is a concern from what I read and still a 4 or above is not necessarily prostate cancer ,,anyway I was .5 so i'm very happy and feel great...i'll see him in a year...
chest
flat press better than dbells at the moment getting stronger and rom improving ea week,,,still going light on these which is fine i'm doing slow /squeeze reps ...x4 after few warmups..
inc press...x3
cable crossovers x3
lower cable flyes with pushups x3 ,,pushups zero pain...
3 sets situp press
great full pump...
tris
pushdowns x4 120,130,145,150 'on the stack'
lying premade bar skull crushers 60/70/70
reverse grip underhand pushdowns x3
2 sets dip machine
abs
treadmill
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NJflex, glad to hear about your good PSA numbers. Maybe it was an anomaly from a prostate infection that gave you high numbers and now it's clear.
Trained legs today:
Dumbbell squats 2 x 12 80lbs (upright back and arms at sides. Squatted all the way down to the ground;dumbbells came within inches of the ground. Used straps. Still say this is one of the best leg exercises)
Leg press 2 x 12 (very deep with back board low.)
leg extensions 2 x 12
standing leg curls 3 x 12
Standing calf raise 2 x 12
seated calf raise 2 x 15
Ab coaster 2 x 21
crunch machine 2 x 15
four way neck machine 2 x 15 all positions. (The neck pumps so quickly. I would have a really skinny neck if I didn't train it.)
Gym observations:
This is one of the deadest gyms I have ever worked out in. Five people working out in this big dungeon type gym. I know people like posh gyms now with shiny new equipment. This ain't it. The people who work there and the clients are so much better than the super gym I worked out in over the summer. The only thing I miss is all the hot women. Most women wouldn't get caught dead here. Also like I said before old people love this gym. I'm going to failure right next to an 80 year old woman whose lifting in a machine. Yates and Coleman both worked out in dungeon type gyms.
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NJflex, glad to hear about your good PSA numbers. Maybe it was an anomaly from a prostate infection that gave you high numbers and now it's clear.
Trained legs today:
Dumbbell squats 2 x 12 80lbs (upright back and arms at sides. Squatted all the way down to the ground;dumbbells came within inches of the ground. Used straps. Still say this is one of the best leg exercises)
Leg press 2 x 12 (very deep with back board low.)
leg extensions 2 x 12
standing leg curls 3 x 12
Standing calf raise 2 x 12
seated calf raise 2 x 15
Ab coaster 2 x 21
crunch machine 2 x 15
four way neck machine 2 x 15 all positions. (The neck pumps so quickly. I would have a really skinny neck if I didn't train it.)
Gym observations:
This is one of the deadest gyms I have ever worked out in. Five people working out in this big dungeon type gym. I know people like posh gyms now with shiny new equipment. This ain't it. The people who work there and the clients are so much better than the super gym I worked out in over the summer. The only thing I miss is all the hot women. Most women wouldn't get caught dead here. Also like I said before old people love this gym. I'm going to failure right next to an 80 year old woman whose lifting in a machine. Yates and Coleman both worked out in dungeon type gyms.
Yes it´s the atmosphere and being able to lift without any worries about dropping a weight. A lot of Gyms now are trying to be more like a health club. I alternate between the Gym,Home and the Martial arts club i train in. today i did a full Body workout and went for a cycle as the snow is nearly all gone here.
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NJflex, glad to hear about your good PSA numbers. Maybe it was an anomaly from a prostate infection that gave you high numbers and now it's clear.
Trained legs today:
Dumbbell squats 2 x 12 80lbs (upright back and arms at sides. Squatted all the way down to the ground;dumbbells came within inches of the ground. Used straps. Still say this is one of the best leg exercises)
Leg press 2 x 12 (very deep with back board low.)
leg extensions 2 x 12
standing leg curls 3 x 12
Standing calf raise 2 x 12
seated calf raise 2 x 15
Ab coaster 2 x 21
crunch machine 2 x 15
four way neck machine 2 x 15 all positions. (The neck pumps so quickly. I would have a really skinny neck if I didn't train it.)
Gym observations:
This is one of the deadest gyms I have ever worked out in. Five people working out in this big dungeon type gym. I know people like posh gyms now with shiny new equipment. This ain't it. The people who work there and the clients are so much better than the super gym I worked out in over the summer. The only thing I miss is all the hot women. Most women wouldn't get caught dead here. Also like I said before old people love this gym. I'm going to failure right next to an 80 year old woman whose lifting in a machine. Yates and Coleman both worked out in dungeon type gyms.
THANKS RICH,,,,I'M RELIEVED,,MY GYM IS NOT POSH NOR A DUNGEON,,I LIKE THE DUNGEON ATMOSPHERE TOO,,,BUT WE DO HAVE HOT GIRLS AS WELL...
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THANKS RICH,,,,I'M RELIEVED,,MY GYM IS NOT POSH NOR A DUNGEON,,I LIKE THE DUNGEON ATMOSPHERE TOO,,,BUT WE DO HAVE HOT GIRLS AS WELL...
believe it or not we had a trainer fired at our place for screaming ala Ronnie coleman when working out. Good guy but when working out with his Buddy he shouted all the time and made weird noises. Sort of hard to explain. Was a nice guy and funny at times. Too many people, mainly women complained about him. There were other issues though and i think his workout "style" was just an excuse to fire him. I used to laugh when he was doing it. . ;D
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believe it or not we had a trainer fired at our place for screaming ala Ronnie coleman when working out. Good guy but when working out with his Buddy he shouted all the time and made weird noises. Sort of hard to explain. Was a nice guy and funny at times. Too many people, mainly women complained about him. There were other issues though and i think his workout "style" was just an excuse to fire him. I used to laugh when he was doing it. . ;D
Good post , Donny...women complaining is what led to the creation of Planet Fitness
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If anyone has been following this thread knows a doctor put me on clomid to increase my low testosterone. It worked fantastic raising it from about 300 to 550. Then another doctor said using clomid isn't tested for long term use for raising test. He said it increases the risk of cancer. I had to get an answer. Instead of going to a urologist I went to a highly regarded endocrinologist from England that works in NJ. He was surprised the urologist used clomid because it's an "off use" of that drug and he also felt it wasn't safe long term. I asked him about HRT and he said he would give it to me if I wanted but he said there are risks involved that isn't worth it because I had no symptoms of low T other than what's on the blood test. He said if I was dirt low he could see using testosterone but to be borderline the risks aren't worth it.
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four way neck machine 2 x 15 all positions. (The neck pumps so quickly. I would have a really skinny neck if I didn't train it.)
Careful, you will have to get all your shirts custom made or tailored. I've lost a fair amount of weight this past year. Oddly, my neck only shrunk a half inch, being as how it is now 17". An off the rack dress shirt buttoned at the top, looks like a tent on me. It's not often I get that dressed up these days, so I guess it's not a huge problem. And no, there is no sign of a double chin....thank goodness.
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Some sad news hit us today. Danny, who is our oldest dog, is 11 1/2 years old. He's been out of sorts lately. I took him to the vet on Wednesday. His lab work came back today. He has canine lymphoma. The vet said that without chemo, he will probably survive another month or two. With chemo, he could be in remission for as long as a year. He's a big dog, so he's probably near the end of his normal lifespan anyway.
Next Tuesday Danny has an appointment with a specialty canine cancer vet. Should we determine that chemo is the way to go, it will cost in the neighborhood of $8,000. My daughter's and my concern is mainly for his comfort. We will be asking the cancer specialist about the best way to preserve his quality of life for the little time he has left. If $8,000 would cure him, I'd be all for it. Unfortunately that will not happen. Chemo will only delay his ultimate fate. Losing him will be like losing a well-loved family member.
This sucks. Definitely the downside to owning pets, is that they never last long enough. Wish you all the best.
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This sucks. Definitely the downside to owning pets, is that they never last long enough. Wish you all the best.
Thanks for your kind thoughts.
We took Danny to the Specialty Vet who explained treatment options. $8,000 was the low estimate. Truth is the doctor can't say exactly what it would cost when all is said and done. Furthermore, there is no way to be assured the treatment would work. He did offer state of the art canine cancer treatment which includes chemo and DNA shots. All he could say about the DNA shots cost was that they cost "thousands of dollars". I guess if I was a billionaire I might be able to justify spending this much on something that may or may not work. And yes, chemo does make some dogs pretty sick, although they don't lose there hair.
Danny is getting ground turkey and rice for his meals. He scarfs it down. It is comforting, knowing that he's at least eating regularly for now. He sleeps a lot more than usual, but otherwise is the lively "puppy" we've loved all these years. I believe we've made a good decision.
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Today i just did an upper body workout because on Tuesday i had a small accident with my Mountain Bike. It was dark and my front wheel just slid. Not sure what happened but i hit my knee and arm. My knee swole up so i got it checked and cleaned up because it was bleeding. No fracture but it really is looking a mess and rather Black and Blue ..never mind boys will be boys.. ;D
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If anyone has been following this thread knows a doctor put me on clomid to increase my low testosterone. It worked fantastic raising it from about 300 to 550. Then another doctor said using clomid isn't tested for long term use for raising test. He said it increases the risk of cancer. I had to get an answer. Instead of going to a urologist I went to a highly regarded endocrinologist from England that works in NJ. He was surprised the urologist used clomid because it's an "off use" of that drug and he also felt it wasn't safe long term. I asked him about HRT and he said he would give it to me if I wanted but he said there are risks involved that isn't worth it because I had no symptoms of low T other than what's on the blood test. He said if I was dirt low he could see using testosterone but to be borderline the risks aren't worth it.
like I said few pages ago you train hard ,if you feel recovered, energetic,virile,strong stay clean until you really need it.you seem to really dwell on the healthy aspect to training and lifestyle,thats good .the right dr will tell you what to do or not do.
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BACK/TRAPS/ABS HOME WORKOUT..
SUPERSETTED FRONT PULLDOWNS WITH DB PULLOVERS X4
UPPER SINGLE ARM CABLE PULLS 'UPPER /MID BACK' WITH DB BENTOVER ROWS DONE TOGETHER X3
STANDING PULLDOWNS TO WASTE WITH LOW ROW CABLE X3
SIDE PULLDOWNS SINGLE ARM FACING SIDEWAYS INSTEAD OF FACE IN 'DIFFERENT ANGLE'PERSPECTIVE TO LATS X2
TRAPS
FRONT CABLE SHRUGS AND DB SIDE SHRUGS X3
REAR CABLE SHRUGS X3
ABS 8 SETS LEG RAISES,CRUNCHES
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BACK/TRAPS/ABS HOME WORKOUT..
SUPERSETTED FRONT PULLDOWNS WITH DB PULLOVERS X4
UPPER SINGLE ARM CABLE PULLS 'UPPER /MID BACK' WITH DB BENTOVER ROWS DONE TOGETHER X3
STANDING PULLDOWNS TO WASTE WITH LOW ROW CABLE X3
SIDE PULLDOWNS SINGLE ARM FACING SIDEWAYS INSTEAD OF FACE IN 'DIFFERENT ANGLE'PERSPECTIVE TO LATS X2
TRAPS
FRONT CABLE SHRUGS AND DB SIDE SHRUGS X3
REAR CABLE SHRUGS X3
ABS 8 SETS LEG RAISES,CRUNCHES
I like it... pulldowns with pullovers,,, :)
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delt and arms:
Dumbbell delt presses standing 2 x 10 50lbs (all the way down)
Machine delt press 2 x 8
Dumbbell laterals 2 x 10 30lbs
Machine delt laterals 2 x 10
Rear dumbbell laterals 2 x 10 35lbs
Machine rear delts 2x 10
dumbbell shrugs 2 x 12 80lbs-85 lbs.
EZ curl 2 x 10 90lbs.
Machine scott curl 3 x 10
Pulley bar curl 2 x 10
rope curl 1 x 10
weighted dips 2 x 10 25lbs (Went deep)
Machine triceps 3 x 12
traditional push downs 3 x 10
wrist curls2 x 20 95lbs
reverse pulley curls 2 x 10
ab coaster 2 x 22 40lbs
machine crunches 2 x 15
Gym Observations:
Watched a woman about 55 doing everything super slow. Used machines and did slow motion reps. I wonder what HIT trainer advised her this is the way to go? I don't agree with this training protocol but it would take a lot of typing. I think the guy was named Ron Huchtinson or something like that and he preached super slow on Med X equipment was the way to go. Good for the elderly and for rehab.
Again why do people walk so slow on a treadmill? A guy got off and walked faster to his car than he did on the treadmill. WTF?
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delt and arms:
Dumbbell delt presses standing 2 x 10 50lbs (all the way down)
Machine delt press 2 x 8
Dumbbell laterals 2 x 10 30lbs
Machine delt laterals 2 x 10
Rear dumbbell laterals 2 x 10 35lbs
Machine rear delts 2x 10
dumbbell shrugs 2 x 12 80lbs-85 lbs.
EZ curl 2 x 10 90lbs.
Machine scott curl 3 x 10
Pulley bar curl 2 x 10
rope curl 1 x 10
weighted dips 2 x 10 25lbs (Went deep)
Machine triceps 3 x 12
traditional push downs 3 x 10
wrist curls2 x 20 95lbs
reverse pulley curls 2 x 10
ab coaster 2 x 22 40lbs
machine crunches 2 x 15
Gym Observations:
Watched a woman about 55 doing everything super slow. Used machines and did slow motion reps. I wonder what HIT trainer advised her this is the way to go? I don't agree with this training protocol but it would take a lot of typing. I think the guy was named Ron Huchtinson or something like that and he preached super slow on Med X equipment was the way to go. Good for the elderly and for rehab.
Again why do people walk so slow on a treadmill? A guy got off and walked faster to his car than he did on the treadmill. WTF?
NICE ONE RICH,,,I DO SIMILAR WORKOUTS...
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Today i just did an upper body workout because on Tuesday i had a small accident with my Mountain Bike. It was dark and my front wheel just slid. Not sure what happened but i hit my knee and arm. My knee swole up so i got it checked and cleaned up because it was bleeding. No fracture but it really is looking a mess and rather Black and Blue ..never mind boys will be boys.. ;D
This made me wince.
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Again why do people walk so slow on a treadmill? A guy got off and walked faster to his car than he did on the treadmill. WTF?
Because they are going nowhere? Or, because they are lazy.
I can walk at 4 mph without breaking into a jog.
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Today i just did an upper body workout because on Tuesday i had a small accident with my Mountain Bike. It was dark and my front wheel just slid. Not sure what happened but i hit my knee and arm. My knee swole up so i got it checked and cleaned up because it was bleeding. No fracture but it really is looking a mess and rather Black and Blue ..never mind boys will be boys.. ;D
You are pretty banged up between your neck and your crash. Get well soon.
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delts/bi's/forarms/treadmill
seated press machine x4'stack version'inner grip
trisets x3 laterals side/front/rear delt raise all seated
cable upright rows x3
premade straight bar side raise straight out,,, hold bar in middle and raise x3
bis
cable curl small bar x4 80/100/120/130
seated curl machine elbow on pad and slight pitch x3
superset finish db curls 30/35/35 with close grip premade curl bar 60/60/70
forarms 8 sets cable wrist curls in front and rear behind back
treadmill
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This made me wince.
looks worse than what it is.. walking around fine.
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leg day hard core ''
extensions worked heavy 190,220.235,250,245 all 12 rep sets
squat close stance 225/275/315/365,,12.12.10,8
lying sled press 180/220/260
walking kettle lunges 45 lbs each hand
hams
single leg standing leg curls 70/80/90/100
sldl,,,185/235/255
calves
5 sets leg press 3/3.5/4/4/4 plates side 15/12/12/10/10
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Worked pecs and abs yesterday.
Flat, incline and decline bench presses, 3 - 4 sets, 12 - 6 reps modest resistance
Dips 3 sets 12 - 8 reps
Seated pullovers 3 sets 12 - 8 reps
Nautilus crunches 2 sets of 25 reps
This was one of those times when I really didn't want to go to the gym. Once there the workout was good and I was glad I'd made myself go.
Today is quads and calves. Don't look for me to push the weight Steve does. That isn't going to happen. I have been doing BW squats several times this week at home. I like the pump from this.
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Well had another MRI this morning so will be interesting to see if any changes have occurred. I am very optimistic 8)
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Well had another MRI this morning so will be interesting to see if any changes have occurred. I am very optimistic 8)
good luck man!!!
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good luck man!!!
my Chi is strong ;D 8)
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Good luck Donny.
Trained back and chest:
Pull ups 3 x max (tried to go all the way down and up.)
Seated low cable rows with a V handle 2 x 12
dumbbell rows off a bench 2 x 10 85lbs.
reverse grip pulldowns 2 x 10
Flat dumbbell bench 2 x 8 80 lbs. (all the way down)
Incline dumbbell bench 2 x 8 70lbs
Hammer strength flat bench 2 x 10
dumbbell flies 2 x 10 50-45lbs
machine flies 2 x 10
deadlifts 2 x 4 300lbs then 1 x 1 325lbs.
weighted hyper extension 2 x 15 25lbs (held plate behind head)
ab coaster 2 x 23 40lbs
ab wheel 2 x 20 (these never fail to make my abs sore)
Gym observations:
Saw my friend again in the gym. Some guy was talking his ear off. Saying the craziest things. A 50 year old man saying how he drinks gain weight drinks but it doesn't work for him but he feels stronger. He stated how strong he has gotten since he started training 9 years ago. I watched him bench with 145lbs with a 4" range of motion. Looks like he did less than quarter reps from the top. I then watched him do the leg press. He loaded a mess of 45lbs plates and proceeded to barely bend his legs for his reps. Bodybuilding can be a really strange activity.
Today there were actually 5 women in the gym. One was off the charts hot.
The owner does a lot of personal training with mainly older people. I notice he likes to enthusiastically count reps making me laugh. One woman he was training talked through every rep. I think the most important thing for this trainer is making friends with the person he is training. He seems to make up new stuff every time he trains someone. I guess this keeps the newbie confused and reliant on him. He does seem like a genuine nice guy unless I am duped.
I wrote about this before but I never do it. I am considering using lighter weights finally. Instead of doing two sets to failure I'm thinking about more volume. Maybe using the mentality of seeing how fast I can get to 40 reps doing something like 4 sets of 10 reps. I heard a guy saying he made his best gains when he stopped trying to get stronger but by concentrating on training the muscle instead of concentration on completing the rep. Maybe I will start next week. My friend in the gym said I would be able to train more often instead of recovering if I would go lighter and concentrate on reps.
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Good luck Donny.
Trained back and chest:
Pull ups 3 x max (tried to go all the way down and up.)
Seated low cable rows with a V handle 2 x 12
dumbbell rows off a bench 2 x 10 85lbs.
reverse grip pulldowns 2 x 10
Flat dumbbell bench 2 x 8 80 lbs. (all the way down)
Incline dumbbell bench 2 x 8 70lbs
Hammer strength flat bench 2 x 10
dumbbell flies 2 x 10 50-45lbs
machine flies 2 x 10
deadlifts 2 x 4 300lbs then 1 x 1 325lbs.
weighted hyper extension 2 x 15 25lbs (held plate behind head)
ab coaster 2 x 23 40lbs
ab wheel 2 x 20 (these never fail to make my abs sore)
Gym observations:
Saw my friend again in the gym. Some guy was talking his ear off. Saying the craziest things. A 50 year old man saying how he drinks gain weight drinks but it doesn't work for him but he feels stronger. He stated how strong he has gotten since he started training 9 years ago. I watched him bench with 145lbs with a 4" range of motion. Looks like he did less than quarter reps from the top. I then watched him do the leg press. He loaded a mess of 45lbs plates and proceeded to barely bend his legs for his reps. Bodybuilding can be a really strange activity.
Today there were actually 5 women in the gym. One was off the charts hot.
The owner does a lot of personal training with mainly older people. I notice he likes to enthusiastically count reps making me laugh. One woman he was training talked through every rep. I think the most important thing for this trainer is making friends with the person he is training. He seems to make up new stuff every time he trains someone. I guess this keeps the newbie confused and reliant on him. He does seem like a genuine nice guy unless I am duped.
I wrote about this before but I never do it. I am considering using lighter weights finally. Instead of doing two sets to failure I'm thinking about more volume. Maybe using the mentality of seeing how fast I can get to 40 reps doing something like 4 sets of 10 reps. I heard a guy saying he made his best gains when he stopped trying to get stronger but by concentrating on training the muscle instead of concentration on completing the rep. Maybe I will start next week. My friend in the gym said I would be able to train more often instead of recovering if I would go lighter and concentrate on reps.
thanks Rich, sounds like a good Guy also sounds like he is trying to keep people motivated. It does not matter what you show someone...they think there must be that magic something they are missing. The Golden routine or exercise(s). I will wait a couple of Days before i go for a run. walking is fine at the moment.
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THIS THREAD AT LEAST HAS PERSONAL TID BITS THAT WE ALL SHARE AND GIVE SUPPORT POSITIVE WHICH IS NICE COMPARED TO THE G/O BOARD WHERE WE CAN LET LOOSE...
SHOULDER UPDATE IT WAS HURT IN OCTOBER AND MAN IT TAKES TIME BUT ITS PROBABLY 80-85 PCT THERE MEANING I'M GETTING STRONGER ON PRESSES WITH STILL SOME PAIN BUT NEXT DAY I FEEL NORMAL SORE NOT 'PAIN'LIKE DAMN WHAT DID I DO AGAIN,,,ROM IS 75 PCT AT HEAVIEST WEIGHT USED AT LIGHT WEIGHT OR WARM UPS I CAN BRING WEIGHT TO BOTTOM POINT WITH LITTLE PAIN,,
CHEST
WEIRD I LOVE DBELLS AND RICH LOVES PRESSES WITH BAR BUT HE SWITCHED RECENTLY TO DBELLS CAUSE HIS SHOULDER FOR ME NOW PRESSES FEEL BETTER THAN DBELLS 'MY L/S JUST GIVES OUT QUICKER...
FLAT PRESS WARM UP LIGHT FEW SETS TO GET GOING,,THEN I DO 4 WORK SETS LAST BEING DROP TO DO 15 REPS 'NICE PUMP'WORKING MY WAY BACK.. NOT IMPRESSIVE WEIGHTS USED YET..
INCLINE PRESS X4 WITH DROP SET
FLAT FLYES GETTING THERE TOO I USED 50/55 SOMETIME 60'S ,,,GOT UP TO 40'S PRETTY GOOD ROM TOO
LOWER CABLE FLYES WITH DECLINE PUSHUPS LOVE THESE X3
2 SETS SEATED CHEST PRESS 'STACK VERSION'140/140 GOOD I USED TO HIT 160 SO IM CLOSE ROM IS GOOD HERE TOO..
TRIS
SEATED DIP MACHINE X4 ''DIPS EITHER WAY ARE TOUGH AS I BRING ARMS UP FR DELT GETS PUSHED UP THATS THE PAIN ONLY TIME ON THESE ,,,AT MY BEST I DO 210/220 ON THEM I AM WORKING SLOW BACK ..I WAS AROUND 150-170 MAX
ROPE PULLDOWNS X3
LYING SKULL CRUSHER EXTENSIONS PREMADE BAR 70/70/70
CABLE SIDE EXTENSIONS X2 15/13
ABS
TREADMILL
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NJFlex, I'm glad your shoulder is moving in a positive direction. I resigned myself to know I will never bench 300lbs after doing two work sets of benches. Hell, 225lbs hurts and feels like I'm doing damage. Dumbbells just work better. Still have some slight discomfort but nothing like the bar. What really feels completely pain free is dumbbell benching while my palms are facing each other. It limits the weight used but it feels like a cheat dumbbell fly. Hits the pecs hard. I never seen anyone do it like that in the gym except me. I'm sure some new guys are thinking I don't know what I'm doing. LOL. Try it. It might feel completely pain free. Just use lighter weights than you would for palms facing toward your feet.
Today I did my cardio. 8 x one lap. Half a lap walking fast was the rest interval. Last two laps in 6:57 per mile pace or 8.6 MPH. Nothing too crazy and I am coming back from being sick. One thing I know when I'm not training cardio for awhile it takes a lot out of me. When I got off the treadmill I hit the heavy bag for two 3 minute rounds. I got distracted on one punch and I completely missed the bag. That really hurt the elbow joint.
Gym observations: Don't be that dope hitting the heavy bag that takes his eyes off it because you were nosy about a sound in the gym. Throwing a full force jab will really hurt if you're punching air.
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NJFlex, I'm glad your shoulder is moving in a positive direction. I resigned myself to know I will never bench 300lbs after doing two work sets of benches. Hell, 225lbs hurts and feels like I'm doing damage. Dumbbells just work better. Still have some slight discomfort but nothing like the bar. What really feels completely pain free is dumbbell benching while my palms are facing each other. It limits the weight used but it feels like a cheat dumbbell fly. Hits the pecs hard. I never seen anyone do it like that in the gym except me. I'm sure some new guys are thinking I don't know what I'm doing. LOL. Try it. It might feel completely pain free. Just use lighter weights than you would for palms facing toward your feet.
Today I did my cardio. 8 x one lap. Half a lap walking fast was the rest interval. Last two laps in 6:57 per mile pace or 8.6 MPH. Nothing too crazy and I am coming back from being sick. One thing I know when I'm not training cardio for awhile it takes a lot out of me. When I got off the treadmill I hit the heavy bag for two 3 minute rounds. I got distracted on one punch and I completely missed the bag. That really hurt the elbow joint.
Gym observations: Don't be that dope hitting the heavy bag that takes his eyes off it because you were nosy about a sound in the gym. Throwing a full force jab will really hurt if you're punching air.
rich i've benn posting those versions of db press for years i do them but i start off normal and as i approach the end i rotate palms in to squeeze love them its like a press/flye finish,i might try the palms the way you do it from the start next time,,i love db presses just not now/yet fully...
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so plan of Action today is A gym workout (full body)
Leg press 3-5 sets, (see how my knee is.)
stiff legged Deads (Dumbbells) 3-5 sets
machine Bench press 3-5 sets
machine rows 3-5 sets
side raises, bent over raises 3-5 sets
DB shrugs 3-5 sets (probably the most important ex at the moment)
Pulldowns using a close under grip 3-5 sets
Dips machine 3-5 sets ( yes steve i am using it but with my knees on a pad) :)
Crunches (calves on Bench) + Leg raises on floor
I will hit the Crosser today and see how it feels. All very simple stuff. which reminds me i also have to phone the Doc about my scan..
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so plan of Action today is A gym workout (full body)
Leg press 3-5 sets, (see how my knee is.)
stiff legged Deads (Dumbbells) 3-5 sets
machine Bench press 3-5 sets
machine rows 3-5 sets
side raises, bent over raises 3-5 sets
DB shrugs 3-5 sets (probably the most important ex at the moment)
Pulldowns using a close under grip 3-5 sets
Dips machine 3-5 sets ( yes steve i am using it but with my knees on a pad) :)
Crunches (calves on Bench) + Leg raises on floor
I will hit the Crosser today and see how it feels. All very simple stuff. which reminds me i also have to phone the Doc about my scan..
good too hear....
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Trained legs:
Dumbbell squats 2 x 12 85lbs ( ass to grass)
leg press 2 x 12
leg extension 3 x 12
standing leg curl 2 x 12
standing calf 2 x 12
seated calf 2 x 15
4 way neck machine 2 x 15
ab coaster 2 x 23
Machine crunch 2 x 15
Gym Observations:
Huge guy built like a super heavy weight power lifter. You would think he's doing squats and deads for sets of low reps. He actually trains like a fitness guy. He's on the treadmill working hard and doing stuff like power cleans into a front squat combo. It's impressive to see him working out. Trains like an athlete.
Anyone else scared of germs on the machines? Stuff like MRSA, strep, viruses and head lice are possible. I alcohol my hands before I drive home and shower almost immediately. I know many high/college school wrestlers are always fighting skin infections.
Since cops work strange hours 24/7/365 coverage a lot of them work out here in the morning. A friendly group of guys.
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It is interesting to read how those of you with shoulder issues deal with it when lifting. Lifting with dumbbells disallows one to compensate for weakness or injury on one side, but you have more flexibility with the grip. I tweaked my shoulder one time, probably by lifting heavier than I should. It took a longtime to heal. While it was healing I dropped the weight down quite a bit. Mostly, I was just "going through the motions."
-Catching up:
Last Saturday, I worked quads and calves. I did my usual routine but added squats 3 sets of 10 @ 175 (featherweight for you guys, but enough for me as I readjust to doing them.
On Monday, I worked arms. No additional movements, but I did go heavier on pretty much every movement. I was pumped, both mentally and physically.
Yesterday, I worked hams and calves. -Added in the exercise I do on what I call the lunge/kickback machine because it simulates those movements. With this machine it is possible to add a fair amount of resistance. I did 3 sets of 15 reps with 145 lbs. loaded on each side. Because the 45's are difficult to get off this machine, I put 5's between each of the 45's allowing for an easier grip when pulling them off. My grip sucks. There is no way I can grip a 100 lb. plate laying flat on the floor without using a leaver to raise it up. Believe it or not, some idiots lay them flat rather then load them back onto the rack.
Tonight, I plan to work back.
I really like going to the gym at night. It is almost never crowded. My biological clock works with this time period really well. I've always been something of a night owl. One of the guys working the front counter at night is monster sized. I believe he is a power lifter. He would look scary as heck, except for the fact that he is super friendly and thus smiling all the time. If you saw him in a dark alley, you'd probably run. LOL!
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back,traps,abs,calves,treadmill
back
3 sets wide grip chins sets 12
tbar row front plate loaded outer grip 2.5 plates,3,3 and 25 ,,sets 10 then 2 plates x12 last set
hammer strenght underhanded pulldowns ,,2 plates side,2 and a 10 x2 10/8/8
cable low rows 165/180/195 reps 10 goal
rope standing pulls/stretch to waist x3
weighted hypers 3x12 with 45 plate
traps
shugs 185x12/225x10/275x10/275x10
reverse shrug on hammer chest press 3 plates,3.5,3.5 x12
abs 6 sets crunch roller machine
calves 5 sets standing calf raise 200x12,220x12,240x10 3 sets
treadmill
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Back
Medium grip pull-ups; 10, 8, 6, 4
Bench rows; 8, 6, 4
ISO lateral low rows; 6, 4
ISO Lateral under hand pull downs; 6, 4
One arm bent over dumbbell rows; 6, 4
Nautilus low back; 2 X 20
-Used close to max resistance on all movements except for the last one. This routine has fewer reps while using max weight. It is surprisingly effective.
I tried to talk myself out of going to the gym tonight because I was having spasms in my mid-back, right side and near the spine. The talk didn't work. I cannot say working out healed my back, but I soldiered through. Right now I'm not having a problem with my back.
My lats actually show. Yahoo!
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well...well...well.... things are looking up. I phoned the Doc and my new scan shows no Herniated Disc but some kind of pressure there on my nerves. I only got a quick answer on the phone so can´t be more specific :). OK it was another Doctor who did the MRI so maybe it has got better or he has another opinion. i definitely feel stronger and better so i think this just goes to show the power of the Dumbbell :D. i think i made the right decision not to operate. I will get my new Disc with pictures and my old Disc and go and see the surgeon again and ask his opinion.
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well...well...well.... things are looking up. I phoned the Doc and my new scan shows no Herniated Disc but some kind of pressure there on my nerves. I only got a quick answer on the phone so can´t be more specific :). OK it was another Doctor who did the MRI so maybe it has got better or he has another opinion. i definitely feel stronger and better so i think this just goes to show the power of the Dumbbell :D. i think i made the right decision not to operate. I will get my new Disc with pictures and my old Disc and go and see the surgeon again and ask his opinion.
dude long road i'm glad for you that things have shown improvement.keep focused and watch your limitations on what works and not...
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dude long road i'm glad for you that things have shown improvement.keep focused and watch your limitations on what works and not...
LIGHTWEIGHT BABY ! ;D
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Donny, glad you're moving forward. Injuries are so frustrating and hard not only on the body but the mind.
Today was a cardio day. Trying to lift a day and run a day. I did 8 x 440 yards (one lap). The rest interval was a fast walk 3.8 MPH for 220 yards (half a lap). Warm up cool and cool down is one lap at 3.8MPH
1 x one lap at 8:00 minute pace or 7.5 MPH
1 x one lap at 8:00 minute pace or 7.5 MPH
1 x one lap at 7:30 minute pace or 8.0 MPH
1 x one lap at 7:30 minute pace or 8.0 MPH
1 x one lap at 7:00 minute pace or 8.6 MPH
1 x one lap at 7:00 minute pace or 8.6 MPH
1 x one lap at 6:27 minute pace or 9.3 MPH
1 x one lap at 6:27 minute pace or 9.3 MPH
Finished with two 3 minute rounds on the heavy bag.
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Donny, glad you're moving forward. Injuries are so frustrating and hard not only on the body but the mind.
Today was a cardio day. Trying to lift a day and run a day. I did 8 x 440 yards (one lap). The rest interval was a fast walk 3.8 MPH for 220 yards (half a lap). Warm up cool and cool down is one lap at 3.8MPH
1 x one lap at 8:00 minute pace or 7.5 MPH
1 x one lap at 8:00 minute pace or 7.5 MPH
1 x one lap at 7:30 minute pace or 8.0 MPH
1 x one lap at 7:30 minute pace or 8.0 MPH
1 x one lap at 7:00 minute pace or 8.6 MPH
1 x one lap at 7:00 minute pace or 8.6 MPH
1 x one lap at 6:27 minute pace or 9.3 MPH
1 x one lap at 6:27 minute pace or 9.3 MPH
Finished with two 3 minute rounds on the heavy bag.
Thank you Rich... :)
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Good news Donny. You've managed to exercise throughout this hiccup which says a lot about the benefits of exercise. Keep up the good work!
I made a fairly last minute decision to take a day off from the gym. Around 4:30 or 5:00 p.m. for the last several days I have felt queasy. Don't know what is causing this, but it put me in a funk today. I'll work delts and traps tomorrow.
Had a great lunch with a very old friend today. We are going to try to get together more often. He's kind of eccentric, but he's still good people.
When John was in his 20's and 30's he was on top of all the latest technology and then something happened in the 1990's which changed that. Now he believes the old tube TV's are better than flat screen ones, Windows 98 was much better than Windows 10 and so on. He has always had a bunch of antique cars, which he maintains mechanically, but they all look like rust buckets. He has a mid 70's Chrysler Imperial, a early 70's Chevy Nova, a Jeep Wrangler of undetermined age and the Ford Windstar van he bought from Xerox when worked for them.
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delts.bi/forearms
I need a lot of warmups now and I used to just go in and start rocking,now I need warmups :-\ :P
I decided to do side laterals 1st and funny I am almost back to full capacity here,,,i warmed with 10's,20's for 15..i worked 25/30/30 heavier sets
I still find it hard to believe people 'drug pros swinging'can do 50/80lbs on these...
fr press I thought I was ready to just jump in at 135 but alas shoulder said nooooooo....I did 90/105/115/125/135
rear bent over rear delt cablr raises x3
fr cable rope front raises..60/70/70
upright row db 30/35 I like these..
bis
I needed some pick me up biceps are boring period,so last 2 workouts I decided to superset dc curl with curl bar curls..
great pump I did 30/35/35 db with 60/80/80 weighted curl bar 10x10 per set
I also did another cable I like isolator seated on low puller row for back I lean back arms fixed in mid air and I curl to forhead x3
seated single arm curl machine its padded with a slight pitch x3..
forarms
rope rolls
and reverse cable wrist curls...
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Good news Donny. You've managed to exercise throughout this hiccup which says a lot about the benefits of exercise. Keep up the good work!
I made a fairly last minute decision to take a day off from the gym. Around 4:30 or 5:00 p.m. for the last several days I have felt queasy. Don't know what is causing this, but it put me in a funk today. I'll work delts and traps tomorrow.
Had a great lunch with a very old friend today. We are going to try to get together more often. He's kind of eccentric, but he's still good people.
When John was in his 20's and 30's he was on top of all the latest technology and then something happened in the 1990's which changed that. Now he believes the old tube TV's are better than flat screen ones, Windows 98 was much better than Windows 10 and so on. He has always had a bunch of antique cars, which he maintains mechanically, but they all look like rust buckets. He has a mid 70's Chrysler Imperial, a early 70's Chevy Nova, a Jeep Wrangler of undetermined age and the Ford Windstar van he bought from Xerox when worked for them.
Thank you Prime.. just shows you though that you can do a lot yourself.
delts.bi/forearms
I need a lot of warmups now and I used to just go in and start rocking,now I need warmups :-\ :P
I decided to do side laterals 1st and funny I am almost back to full capacity here,,,i warmed with 10's,20's for 15..i worked 25/30/30 heavier sets
I still find it hard to believe people 'drug pros swinging'can do 50/80lbs on these...
fr press I thought I was ready to just jump in at 135 but alas shoulder said nooooooo....I did 90/105/115/125/135
rear bent over rear delt cablr raises x3
fr cable rope front raises..60/70/70
upright row db 30/35 I like these..
bis
I needed some pick me up biceps are boring period,so last 2 workouts I decided to superset dc curl with curl bar curls..
great pump I did 30/35/35 db with 60/80/80 weighted curl bar 10x10 per set
I also did another cable I like isolator seated on low puller row for back I lean back arms fixed in mid air and I curl to forhead x3
seated single arm curl machine its padded with a slight pitch x3..
forarms
rope rolls
and reverse cable wrist curls...
yes i need a good warm up too.. goes with age and injuries i´m afraid.
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Trained delt and arms:
Dumbbell standing press 2 x 10 50lbs (All the dumbbells are mislabeled in this gym. I think these are 58lbs by me counting plates and the handle weight.)
Machine press 1 x 8
dumbbell delt laterals 2 x 10 25lbs (I think these are mislabeled in my gym I think they are 30lbs)
machine laterals 2 x 10
rear delt laterals 2 x 10 35lbs
rear delt machine 2 x 10
weighted dips 2 x 10-8 25lbs (felt weak from cardio and hitting the bag yesterday)
tricep machine 2 x 10
traditional tricep pushdowns 2 x 10
Straight bar curls 2 x 10 95lbs (ez bar was being used. Damn these hurt my shoulder)
bicep scott curl machine 2 x 10
rope bicep curls 3 x 12
concentration curls 1 x 10
wrist curl 2 x 20 95lb
reverse grip pulley curl 2 x 12
ab coaster 2 x 24 40lbs ( I go as high as I can)
crunch machine 2 x 12
Gym Observations:
Saw this big somewhat fat guy hitting the bag with soft arm punches. Thought it was a warm up. No, he had no power. He starts lecturing a guy in between sets near him about proper punching techniques. " You have to punch straight because wild round house punches get blocked." Ok, I agree but if I hit the bag like he did I wouldn't be giving any advice. He then picks up two dumbbells and does alternate curls walking the length of the gym. Just odd.
Haven't had Raisin Bran cereal in awhile and I combined it with protein shake. I was in the gym trying my damnest to hold my farts in. Going to chuck the box of cereal.
I was thinking when I was lifting that I loved this hard core dump of a gym. It has just about everything you need. It's a combination of Coleman's and Yate's gym. Everyone in town goes to the posh gym with the beautiful carpet and brand new machines across town. It's filled with former cheer leader girl trainers and steroid bloated guy trainers. It's impressive in it's size with maybe 30 treadmills, pool, plenty of hammer strength, and everything looks pristine. I just like the gym I'm in. Hard core with no frills. 45lbs is 45lbs no matter where you go.
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8)RICH UR OBSERVATIONS...
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Oldtimer,
Your observations are always so interesting. Since I started working out in the evening, there isn't much to observe. Nautilus Plus OC is large, has loads of equipment, is reasonably well maintained and attracts a huge variety of folks. It also offers a special and separate area for power lifters, another annex area for cross training and yet another for aerobics classes and jumba. There is also a coed Olympic sized pool, alongside a hot tub, sauna and steam rooms. Water aerobics are offered too.
Because there is literally something for everyone, there is a variety of members; young/old, fit and not fit, bodybuilders and power lifters, etc. It is just a great mix of folks. Although I am on the road to being 72, there are many people older than I am working out there. My wife used to chide me because I'd use very young, muscular folks as my inspiration. Complaining when I didn't feel like I measured up.
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Oldtimer,
Your observations are always so interesting. Since I started working out in the evening, there isn't much to observe. Nautilus Plus OC is large, has loads of equipment, is reasonably well maintained and attracts a huge variety of folks. It also offers a special and separate area for power lifters, another annex area for cross training and yet another for aerobics classes and jumba. There is also a coed Olympic sized pool, alongside a hot tub, sauna and steam rooms. Water aerobics are offered too.
Because there is literally something for everyone, there is a variety of members; young/old, fit and not fit, bodybuilders and power lifters, etc. It is just a great mix of folks. Although I am on the road to being 72, there are many people older than I am working out there. My wife used to chide me because I'd use very young, muscular folks as my inspiration. Complaining when I didn't feel like I measured up.
My gym as a lot of old people. Hearing about your workouts I'm sure you are light years ahead. Keep fighting the good fight. Sometimes at nearly 57 I feel like an old man when I think about what I use to be able to do in my youth.
On another topic but related there is a 91 year old guy who is a patron at the part time retirement job I have. He is completely clear headed with a strong voice. He is as healthy as a horse. He won the genetic lottery regarding health. He said his blood work comes back perfect every time. Last time I saw him I said to him, "You're here earlier than usual." He said, "My wife is driving me crazy so I came here." His wife? It's incredible to me that he has a living wife at his age.
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I want to hear your opinions and incite on this. When doing volume should you do high reps or low reps? Danny Padilla did most of exercises for 5 sets of 12 using the same weight. Bill Pearl also did 5 sets per exercise but did 6 to 8 reps in general.
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I want to hear your opinions and incite on this. When doing volume should you do high reps or low reps? Danny Padilla did most of exercises for 5 sets of 12 using the same weight. Bill Pearl also did 5 sets per exercise but did 6 to 8 reps in general.
I can only offer an opinion because I am definitely no expert when it comes to exercise routines. Several years ago, I downloaded a couple of advanced high volume workouts from this 40+ year old fellow whose name I cannot recall. Looking over each of them just now, the sets range from 3-5 in most cases. The reps are also high with a range from 15 to 8 or 10. The one or two warm up sets are the highest in reps with the work sets being at the bottom end of the rep range.
I haven't followed this routine for sometime now. I remember that it is time consuming. Workouts are 5 days a week. The days off are not consecutive. I think they are Wednesday and Sunday. Obviously, you work a couple of related body parts each day in order to get everything taken care of. The fellow advised taking 120 second rests between reps. Personally, this seems too long to me. I like resting 30 seconds max with the exception of some heavy leg work which winds me.
There is more to write about these routines, but honestly you'd do best to see these routines in writing. If you send me your email address in a PM, I'll email them as an attachment to you.
I'm currently still doing a low volume routine until I get to the point where I think I am lifting heavy enough to actually be able to say I lift. LOL.
Today I worked delts, traps and abs. I was done in less than 45 minutes. With enough leftover energy to suggest I could have done more. I really like ending my routines this way because it encourages me to want to go back to the gym the next day. I could have lifted more on overhead shoulder presses. The weight range was 70 to 140 lbs. Using an ISO lateral machine is much the same as doing the presses with dumbbells, so each side was half the listed resistance. I worked side laterals and bent laterals with dumbbells and considerably less weight. The set range is mostly 3 with the exception of the overheads which are 4 sets. The reps diminish as the resistance increases. I was doing more reps than suggested which tells me I could have gone heavier.
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leg day...when I do legs on a sundays its hectic morning I get daughter to her ccd'catholic sun class'then train 45/1hr then home shower I meet her in church most weeks ..
so I boogied and trained hard quick but still power
superstted leg press x10 with extensions x10...working sets 5/6/7 plates side with 190/205/220 extensions
squats'close stance'with walking kettle lunges..225/275/315 10...lunges 45 kettles walking,,
finished last set with squats 225x16 I was bombed...
hams
standing leg curls single leg 75/85/95/100
seated leg curl 180/180/195
calves seated calf raise 3 plates x15,3.5 x12,4/4 sets 10,back 3 plates for 20
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I want to hear your opinions and incite on this. When doing volume should you do high reps or low reps? Danny Padilla did most of exercises for 5 sets of 12 using the same weight. Bill Pearl also did 5 sets per exercise but did 6 to 8 reps in general.
I would go with Danny Padilla now.
Today i did my Full Body workout, no cardio today as i was running last night.
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HAD A FRIEND OVER AND WIFE FOR SUPER BOWL
CORONAS,APPLE CRISP ANGRY ORCHARDS,CHIPS AND HOMEADE GUACAMOLE/SALSA'JARRED'LOL...
WIFE MADE WINGS/THIGHS 'CHICKEN'WITH TERIYAKI BARBECUE SAUCE BAKED IN OVEN 'NICE ROASTED COAT'
I MADE PIZZA'S WITH SQUARE CRUST,FRESH MOZZARELLA/BASIL ,WITH FIRE ROASTED TOMATOES 'JARRED'COOKED CRISPY LIKE AT PIZZERIA..SORTA ;D
BROWNIES,ME AND MY BUDDY HAD 4 ESPRESSOS..
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Trained back and chest:
Pull ups 3 x max (shoulder didn't like these. Maybe horizontal grip next time)
Low cable rows 2 x 12
db rows 2 x 10
reverse grip pulldowns 3 x 10 (hurts shoulder)
Flat db bench 2 x 8
Hammer strength bench 2 x 8
Incline db bench 2 x 8
flat flies 2 x 10
machine flies 2 x 10 (shoulder again)
deadlifts 2 x 4 285lbs 1x1 315lbs (Took it easy with these this workout. Damn plates almost slid off one side.)
Weighted hyper extension 2 x 12 25lbs plate behind head
ab coaster 2 x 23 40lbs
ab crunch machine 2 x 15
My shoulder hurt with chins and most of the pec exercises. Just frustrated. I didn't do inclines with a bar for ages. Thought maybe they wouldn't hurt since I had a long break. Loaded the bar up with 135lbs for a warm up. First rep felt like hell on my shoulder. I'm done with it. I think I'm making my shoulder worst with all these various movements. Going to simplify and come up with a plan by next week. I thought volume would be the way to go but more total reps with moderate weight doesn't sound like it would healthy for my bad shoulder either. I know I should get it operated on but I don't want the 6 months to one year recovery time that I hear from guys that had a slap tear and rotator cuff operations.
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HAD A FRIEND OVER AND WIFE FOR SUPER BOWL
CORONAS,APPLE CRISP ANGRY ORCHARDS,CHIPS AND HOMEADE GUACAMOLE/SALSA'JARRED'LOL...
WIFE MADE WINGS/THIGHS 'CHICKEN'WITH TERIYAKI BARBECUE SAUCE BAKED IN OVEN 'NICE ROASTED COAT'
I MADE PIZZA'S WITH SQUARE CRUST,FRESH MOZZARELLA/BASIL ,WITH FIRE ROASTED TOMATOES 'JARRED'COOKED CRISPY LIKE AT PIZZERIA..SORTA ;D
BROWNIES,ME AND MY BUDDY HAD 4 ESPRESSOS..
Kept the Super Bowl simple. Wife made stir fry chicken over rice. One guest showed up with 30 White Castle Hamburgers. Yes, I know. I eat them about once a year and I ate them up. Drank wine which is something I rarely do. Maybe twice a month. I'm a beer guy. Woke up feeling like crap but I got the workout in. I thought it was a great game. Why won't they have this game on Saturday is beyond me. People have big parties and everyone needs a day off to recover.
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rich i hear ya on the shoulder,,i've been positive and progressing 'to a point'not my point!!!!!!!the light slow rep pressing with discomfort isn't my idea of a good or passable workout,,,my head for the 1st time in a loonnnggg time was not into the 'light it is what it is be patient 'workout i want to crank out chest again heavy flyes.presses,go go go,,,it is not going to happen maybe never again in forseeable future,i cant get stronger through pain on pressing,,,everything else is full strenght just about,,,
chest
flat bench x4 slow reps,waiting for strenght ''nada...
inc press x4 theses were ok got pump going
cble crossovers x3
lower cable flyes x2
seated chest press x2 with pushups,,
tris
dip machine x3
reverse underhand pushdowns x4
single rope extensions' x3
tricep extensions hands close on top bar narrow grip x2
abs
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Trained legs:
Squats 4 x 8 225lbs (legs were weak from the previous day's run. Had trouble going deep)
Leg press 3 x 12-8 (deep)
leg extension 2 x 12
standing leg curl 2 x 12
standing calf 2 x 12 195lbs ( My home machine I use over 290lbs. Just built different)
seated calf 2 x 15 80lbs.
ab coaster 2 x 25 40lbs.
machine ab seated crunch 2 x 15
Gym Observations: My buddy is really messing up my workouts with the constant talking. Just not use to talking in the gym. I keep to my self and get the job done. Now it's bs about everything. I need to have an intervention for him.
A blonde with braided hair was on the treadmill. Love panty hose yoga pants. Do I sound like a broken record?
I don't know if I'm repeating myself. I learned the nice guy owner did time in prison for punching a guy in a bar and the guy died from the punch. He got a manslaughter homicide conviction. Another thing I learned is that the gym is used by outlaw organized crime biker guys. I guess I didn't notice with everyone having tattoos and facial hair. The owner does seem like a good guy.
Some of the equipment is completely useless. I don't know why he keeps it. I can count a bunch of stuff that goes unused. One example of this is this almost antique lying ab crunch machine. The first time I used it the crack in the machine bench pinched my back trapping it. No wonder no one uses it.
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Trained legs:
Squats 4 x 8 225lbs (legs were weak from the previous day's run. Had trouble going deep)
Leg press 3 x 12-8 (deep)
leg extension 2 x 12
standing leg curl 2 x 12
standing calf 2 x 12 195lbs ( My home machine I use over 290lbs. Just built different)
seated calf 2 x 15 80lbs.
ab coaster 2 x 25 40lbs.
machine ab seated crunch 2 x 15
Gym Observations: My buddy is really messing up my workouts with the constant talking. Just not use to talking in the gym. I kept to my self and get the job done. Now it's bs about everything. I need to have an intervention for him.
A blonde with braided hair was on the treadmill. Love panty hose yoga pants. Do I sound like a broken record?
I don't know if I'm repeating myself. I learned the nice guy owner did time in prison for punching a guy in a bar and the guy died from the punch. He got a manslaughter homicide conviction. Another thing I learned is that the gym is used by outlaw organized crime biker guys. I guess I didn't notice with everyone having tattoos and facial hair. The owner does seem like a good guy.
Some of the equipment is completely useless. I don't know why he keeps it. I can count a bunch of stuff that goes unused. One example of this is this almost antique lying ab crunch machine. The first time I used it the crack in the machine bench pinched my back trapping it. No wonder no one uses it.
GREAT OBSERVATIONS....
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Trained legs:
Squats 4 x 8 225lbs (legs were weak from the previous day's run. Had trouble going deep)
Leg press 3 x 12-8 (deep)
leg extension 2 x 12
standing leg curl 2 x 12
standing calf 2 x 12 195lbs ( My home machine I use over 290lbs. Just built different)
seated calf 2 x 15 80lbs.
ab coaster 2 x 25 40lbs.
machine ab seated crunch 2 x 15
Gym Observations: My buddy is really messing up my workouts with the constant talking. Just not use to talking in the gym. I kept to my self and get the job done. Now it's bs about everything. I need to have an intervention for him.
A blonde with braided hair was on the treadmill. Love panty hose yoga pants. Do I sound like a broken record?
I don't know if I'm repeating myself. I learned the nice guy owner did time in prison for punching a guy in a bar and the guy died from the punch. He got a manslaughter homicide conviction. Another thing I learned is that the gym is used by outlaw organized crime biker guys. I guess I didn't notice with everyone having tattoos and facial hair. The owner does seem like a good guy.
Some of the equipment is completely useless. I don't know why he keeps it. I can count a bunch of stuff that goes unused. One example of this is this almost antique lying ab crunch machine. The first time I used it the crack in the machine bench pinched my back trapping it. No wonder no one uses it.
Not all 1% Bikers are bad(if you mean them Rich) I know some here.
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Not all 1% Bikers are bad(if you mean them Rich) I know some here.
The outlaw bikers here are involved in drug sales mainly meth. They are also involved in prostitution and intimidation "protection" collections. They invade southern Jersey bars where they intimidate the owner into giving them a cut for their business. They also have a creed that if one of them get into a fight they all will attack the one fighting their member. They are scum bags that pretend to be patriotic.
Now most Harley riders are guys that wear outfits pretending to be outlaw bikers. They belong to legit social clubs and they are good guys.
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The outlaw bikers here are involved in drug sales mainly meth. They are also involved in prostitution and intimidation "protection" collections. They invade southern Jersey bars where they intimidate the owner into giving them a cut for their business. They also have a creed that if one of them get into a fight they all will attack the one fighting their member. They are scum bags that pretend to be patriotic.
Now most Harley riders are guys that wear outfits pretending to be outlaw bikers. They belong to legit social clubs and they are good guys.
I met them in Scotland and they were wild. A school Friend is still a Patched member i am not. I was asked here in Germany to get to know their Chapter. They have a few chapters here.
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back
underhanded hammer pulldowns warmup plate aside for 20,,plate and 25 sidex10/2 plates x10/2plates and 10 a side x10
narrow grip tbar roe elevated version body face down on pad,,2 plates ,2 and 25 x2..10/10/8
low pully rows ,,165/180/195
one arm db rows off rack,,80/90/95
standing wide bar pulls to waist x3
weighted hypers 3x12-15 45 lb plate
traps
shrugs 185x12/225x12,275x10/275x10/275x10,225x12
abs
treadmill
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GREAT OBSERVATIONS....
One way to avoid talking is to wear earphones. You don't need to have the tunes turned on, just pretend you cannot hear what your friend is saying because your concentrating on the "music."
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One way to avoid talking is to wear earphones. You don't need to have the tunes turned on, just pretend you cannot hear what your friend is saying because your concentrating on the "music."
Great advices.
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Great advices.
Laughed when I read it ;D
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Trained delt and arms:
Military press 3 x 8 115lbs (shoulder is hurting. Tried to do controlled full range)
Machine press 1 x 8 (hurt shoulder more than the bar presses)
Machine delt laterals 3 x 10
Rear delt machines 2 x 10
barbell shrug 2 x 10 245lbs
EZ barbell curl 2 x 10 95lbs
Machine scott curl 2 x 10
Pulley curl with straight bar 2x12
rope curl 1 x 12
Traditional tricep push downs 3 x 12
machine tricep 2 x 10
skull crushers 2 x 8
reverse grip D ring tricep 2 x 10
forearm wrist curls 2 x 25 95lbs
reverse grip curls 2 x 12
hanging leg raises 2 x 20
machine crunches 2 x 15
Gym Observations:
Two loud 20 something in shape muscle heads talking about their diets. "I just can't keep on track." Second guy, " Ya, I went to McDonalds and ate three burgers with fries with a shake." Wish I was young again and could look that good eating like that.
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Trained delt and arms:
Military press 3 x 8 115lbs (shoulder is hurting. Tried to do controlled full range)
Machine press 1 x 8 (hurt shoulder more than the bar presses)
Machine delt laterals 3 x 10
Rear delt machines 2 x 10
barbell shrug 2 x 10 245lbs
EZ barbell curl 2 x 10 95lbs
Machine scott curl 2 x 10
Pulley curl with straight bar 2x12
rope curl 1 x 12
Traditional tricep push downs 3 x 12
machine tricep 2 x 10
skull crushers 2 x 8
reverse grip D ring tricep 2 x 10
forearm wrist curls 2 x 25 95lbs
reverse grip curls 2 x 12
hanging leg raises 2 x 20
machine crunches 2 x 15
Gym Observations:
Two loud 20 something in shape muscle heads talking about their diets. "I just can't keep on track." Second guy, " Ya, I went to McDonalds and ate three burgers with fries with a shake." Wish I was young again and could look that good eating like that.
RICH I HEAR YA ON THE SHOULDER THING,PRIOR TO THE TWEAK I DID IN OCT SMOOTH SAILING PRESSING ON CHEST /DELTS,NOW I'M FRUSTRATED WITH THE PAIN ON THOSE LIFTS EVERYTHING ELSE IS GREAT,,,MY EGO WANTS THE PRESSING #'S BACK.....MY SHOULDER IS FINE OTHERWISE SLEEPING,MOVING AROUND,,,ROM WITHOUT LIFTING,,WHEN I GO ACROSS MY BODY WITH THAT ARM TO DO SOMETHING THATS WHEN IT WILL GO 'WHOA',,,I'M LEARNING TO GO SLOW ,STEADY ,REPS LOCK OUT TOP AND NOT SO DEEP DOWN I CAN'T ON CERTAIN THINGS,,OH WELL,,,
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RICH I HEAR YA ON THE SHOULDER THING,PRIOR TO THE TWEAK I DID IN OCT SMOOTH SAILING PRESSING ON CHEST /DELTS,NOW I'M FRUSTRATED WITH THE PAIN ON THOSE LIFTS EVERYTHING ELSE IS GREAT,,,MY EGO WANTS THE PRESSING #'S BACK.....MY SHOULDER IS FINE OTHERWISE SLEEPING,MOVING AROUND,,,ROM WITHOUT LIFTING,,WHEN I GO ACROSS MY BODY WITH THAT ARM TO DO SOMETHING THATS WHEN IT WILL GO 'WHOA',,,I'M LEARNING TO GO SLOW ,STEADY ,REPS LOCK OUT TOP AND NOT SO DEEP DOWN I CAN'T ON CERTAIN THINGS,,OH WELL,,,
I really want to bench again with a bar but it's just too embarrassing with the bad shoulder. I remember 10 years ago where every chest day I would go up to around 285lbs for my last set. Now using 165lbs for reps is all I can do know. When I look in the mirror and move my arm around I can see the shoulder is off. It's drooping down a little. Maybe this is from having a bicep rupture in the past. I remember my shoulder gave me trouble after that.
One guy said do what you can do and fuck the embarrassment. Maybe I should just do a couple of sets in benching with 135lbs and progress from there. Maybe I should just give weights for chest and just do push ups. That actually isn't that bad of an option.
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I really want to bench again with a bar but it's just too embarrassing with the bad shoulder. I remember 10 years ago where every chest day I would go up to around 285lbs for my last set. Now using 165lbs for reps is all I can do know. When I look in the mirror and move my arm around I can see the shoulder is off. It's drooping down a little. Maybe this is from having a bicep rupture in the past. I remember my shoulder gave me trouble after that.
One guy said do what you can do and fuck the embarrassment. Maybe I should just do a couple of sets in benching with 135lbs and progress from there. Maybe I should just give weights for chest and just do push ups. That actually isn't that bad of an option.
DUDE I'M READING YOUR STORY AND LIVING IT TO A TTTT,,,RIGHT NOW...I SEE IT ON SIDE LATERALS MY ONE SHOULDER'HURT'ONE IS LIKE POPPING INTO DIFFERENT SHAPE AT TOP MOVEMENT LIKE IT'HITCH'THERE DOSEN'T WANT TO GO LEVEL,BUT ITS SIZE IS FINE ..IT ACTUALLY GETS MORE PUMPED THAN R/S WHICH IS PAIN FREE..WEIRD,COMPENSATION MAYBE...
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Long day for me today. Getting picked up soon to help a guy move house then work tonight. I doubt if I'll have any time or energy for training.
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DUDE I'M READING YOUR STORY AND LIVING IT TO A TTTT,,,RIGHT NOW...I SEE IT ON SIDE LATERALS MY ONE SHOULDER'HURT'ONE IS LIKE POPPING INTO DIFFERENT SHAPE AT TOP MOVEMENT LIKE IT'HITCH'THERE DOSEN'T WANT TO GO LEVEL,BUT ITS SIZE IS FINE ..IT ACTUALLY GETS MORE PUMPED THAN R/S WHICH IS PAIN FREE..WEIRD,COMPENSATION MAYBE...
What is R/S?
Went to Atlantic city with the wife for a Valentine getaway. Drank way too much and I'm hurting now. I was just going to drink beer but the wife bought in a bottle of Fireball that she likes in the luggage. Add Fireball onto the list of things I will never drink again.
We went to Harrah's and they had a fun cover band. We were on the dance floor like two fools. It was a lot of fun. Spent a lot of money but the wife finally had a good day gambling. Enough to cover our whole trip except for $100.
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Long day for me today. Getting picked up soon to help a guy move house then work tonight. I doubt if I'll have any time or energy for training.
This guy and you must be very strong to be able to move a house. ;D
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What is R/S?
Went to Atlantic city with the wife for a Valentine getaway. Drank way too much and I'm hurting now. I was just going to drink beer but the wife bought in a bottle of Fireball that she likes in the luggage. Add Fireball onto the list of things I will never drink again.
We went to Harrah's and they had a fun cover band. We were on the dance floor like two fools. It was a lot of fun. Spend a lot of money but the wife finally had a good day gambling. Enough to cover our whole trip except for $100.
Your wife sounds like a winner! ;)
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What is R/S?
Went to Atlantic city with the wife for a Valentine getaway. Drank way too much and I'm hurting now. I was just going to drink beer but the wife bought in a bottle of Fireball that she likes in the luggage. Add Fireball onto the list of things I will never drink again.
We went to Harrah's and they had a fun cover band. We were on the dance floor like two fools. It was a lot of fun. Spent a lot of money but the wife finally had a good day gambling. Enough to cover our whole trip except for $100.
r/s,,,right side..
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delt/bi/forearms
press machine wide and inner grip..lots of warmup sets lighter weight ..did 3 and 3 work sets inner/outer
side raises 20/25/25/30/30 dbs reps 10-12 range
seated rear lateral raise 20/25/30/30
underhanded fr raise with premade curl bar 40/50/60
bis
supersetted curls with hammer curls great pump..bi's are boring set ,set bla bla..65 with 30lbs,85/35's x2
seated curl machine x3 120/130/145
across body hammers 40/45
curl bar close iner grip on bar premade 70/80 low point to mid 1/2 part of full reps ..
did 6 sets forearms cable wrist curls fr and back
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This guy and you must be very strong to be able to move a house. ;D
;D was a long day but had a good laugh. Just wasted so much time driving back and forth to the new house. I will do a full body blast today and cardiovascular training.
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;D was a long day but had a good laugh. Just wasted so much time driving back and forth to the new house. I will do a full body blast today and cardiovascular training.
congrats...
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Some exercise substitutions for aging injured joints. These are just my opinions. Of course if you are injured seek the advices of a doctor. I am not nor will I ever be a doctor. Don't do anything I say without a doc or physical therapist giving you the okay. I am just speaking from my empirical knowledge from weight training for over 40 years.
1.Dumbbell flies can be replaced with palms facing dumbbell press. The humerus moves is almost the same plane but in safer motion because the extreme stretch isn't under a load.
2. Using revolving grips for pullups so your hands can move according to how your body wants to do the motion. See below picture.
3. Many with bad shoulders want to continue pressing. Many say use machines but if the machine forces you into bad angles it's no better. Press behind the neck is a no go for the majority with bad shoulders. Some say go to dumbbells. It's a better option. Some find again with palms facing each other it feels better. For me the most painless is the military press with a bar. It seems to be a more natural movement for the shoulder to push.
4. Benching and inclines. I know these are a staple. I believe the bench causes a tight shoulder and pec region that can lead to injuries when they tear. In the scheme of things the bench hasn't been around for too many years. I have been told by shoulder problem suffers that decline presses are relatively painless. No, it's not just a lower pec builder. I personally find them awkward because I think in the many decades of lifting I have done maybe 3 sets with them. I am going to give them a trial tomorrow.
5. Lower back problems are tricky. So many causes and different situations. One thing I see is guys rounding their butt off the seat when leg pressing a million plates in the leg press. Always concentrate on bending the legs. Lighten the load so you can bend your legs. Look at the angle. If you a doing what would be the equivalent of a quarter squat judging by the bend in your legs the weight is too heavy.
Stagnant exercises like the bend over row for lats with a barbell can tweak the back because it's almost in an isometric hold as you pull up the weight. You can substitute dumbbell rows with your knee on a bench to take the lower back out of the equation.
I have always felt my lower back rarely got injured because I use these two exercises. The semi stiff leg deadlift and weighted back extensions. The stiff got the stretch position and the back extensions got the contraction position. Stretching out the hamstrings, hip flexors and quads are also a good idea.
6. Knee problems are something that many suffer from. Leg extensions heaving a lot of weight up is brutal on your knees. Controlled movements if you use these rather than setting the pin near the bottom. I actually believe deep squats are good for healthy knees. Keeping them flexible. I'm talking about squatting like an Olympic lifter. Moderate stance with relatively high bar placement on the traps. Sink down controlled. You will have to seriously lighten the load if you usually are doing low trap placement with the bar and using a wide stance for half squats that is typically the way powerlifters squat.
7. If something hurts a joint don't use it. I know we get into a trap that we got good result from an exercise or we feel the need to do an exercise because all the champs use it. If a hack squat machine hurts your knees drop it.
8. Dipping bars. I find many commercial dipping bars are just too close together impinging the shoulder. If your gym has multiple dipping stations find one that feels rights. I like mine about 32" apart. I know many can't dip because of injuries.
9. Many feel with age and joint issues it's time to use lighter weight. Not a bad idea but I wonder if using higher reps can be just as aggravating to a joint as heavy weight?
10. In any sport or physical activity the potential for injury is there. Injuries are a part of athletics but of course we should look to minimize it. My doctor said to me that he sees so many 50 somethings trainers who need joint reconstruction or replacement. He said in effect that you can hasten the life span of joints with decades of exercise. He said preserving the joints should be as much as a priority and exercising the muscles.
These are some of my thoughts. What are yours?
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Some exercise substitutions for aging injured joints. These are just my opinions. Of course if you are injured seek the advices of a doctor. I am not nor will I ever be a doctor. Don't do anything I say with a doc or physical therapist giving you the okay. I am just speaking from my empirical knowledge from weight training for over 40 years.
1.Dumbbell flys for palms facing dumbbell press. The humerus moves is almost the same plane but in safer motion because the extreme stretch isn't under a load.
2. Using revolving grips for pullups so your hands can move according to how your body wants to do the motion. See below picture.
3. Many with bad shoulders want to continue pressing. Many say use machines but if the machine forces you into bad angles it's no better. Press behind the neck is a no go for the majority with bad shoulders. Some say go to dumbbells. It's a better option. Some find again with palms facing each other it feels better. For me the most painless is the military press with a bar. It seems to be a more natural movement for the shoulder to push.
4. Benching and inclines. I know these are a staple. I believe the bench causes a tight shoulder and pec region that can lead to injuries when they tear. In the scheme of things the bench hasn't been around for too many years. I have been told by shoulder problem suffers that decline presses are relatively painless. No, it's not just a lower pec builder. I personally find them awkward because I think in the many decades of lifting I have done maybe 3 sets with them. I am going to give them a trial tomorrow.
5. Lower back problems are tricky. So many causes and different situations. One thing I see is guys rounding their butt off the seat when leg pressing a million plates in the leg press. Always concentrate on bending the legs. Lighten the load so you can bend your legs. Look at the angle. If you a doing what would be the equivalent of a quarter squat judging by the bend in your legs the weight is too heavy.
Stagnant exercises like the bend over row for lats with a barbell can tweak the back because it's almost in an isometric hold as you pull up the weight. You can substitute dumbbell rows with your knee on a bench to take the lower back out of the equation.
I have always felt my lower back rarely got injured because I use these two exercises. The semi stiff leg deadlift and weighted back extensions. The stiff got the stretch position and the back extensions got the contraction position. Stretching out the hamstrings, hip flexors and quads are also a good idea.
6. Knee problems are something that many suffer from. Leg extensions heaving a lot of weight up is brutal on your knees. Controlled movements if you use these rather than setting the pin near the bottom. I actually believe deep squats are good for healthy knees. Keeping them flexible. I'm talking about squatting like an Olympic lifter. Moderate stance with relatively high bar placement on the traps. Sink down controlled. You will have to seriously lighten the load if you usually are doing low trap placement with the bar and using a wide stance for half squats that is typically the way powerlifters squat.
7. If something hurts a joint don't use it. I know we get into a trap that we got good result from an exercise or we feel the need to do an exercise because all the champs use it. If a hack squat machine hurts your knees drop it.
8. Dipping bars. I find many commercial dipping bars are just too close together impinging the shoulder. If your gym has multiple dipping stations find one that feels rights. I like mine about 32" apart. I know many can't dip because of injuries.
9. Many feel with age and joint issues it's time to use lighter weight. Not a bad idea but I wonder if using higher reps can be just as aggravating to a joint as heavy weight?
10. In any sport or physical activity the potential for injury is there. Injuries are a part of athletics but of course we should look to minimize it. My doctor said to me that he sees so many 50 somethings trainers who need joint reconstruction or replacement. He said in effect that you can hasten the life span of joints with decades of exercise. He said preserving the joints should be as much as a priority and exercising the muscles.
These are some of my thoughts. What are yours?
Agree with the declines. Flat Bench has never been my best exercise.. always liked parallel bar dips better. Also lower back work i think weighted Extensions are enough for older trainers and less risky than Bent legged Deadlifts. most people are not Bodybuilders as such in the Gym. Romanian Deads i do but some older people still have trouble with these.
I also do not think you have to squat.
Old style "pouring a jug of water" side raises are also not necessary. Can cause shoulder issues.
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doony /rich great points,,,i always advocated the palms in db press awesome,,,i miss then due to rom still ans fr delt pain.
leg day very heavy old school hard core..
leg press warmed up 3 plates a side x15...5 plates x12..6 plates x10/7 plates x10/7.5 x8,8 plates x5 grind :D
squat wide stance 275x10/315x10/365x8/405x6 brutal..
leg extensions..235x12/245x10/250 x2x10
hams
leg curls standing single leg 70/80/90
sldl db 65/75/85/95
calves
leg press toe raises 3 platesx15/3.5 x12/4 plates x12/4.5 x3 tried for 8-10 per ser..like the heavy calf work latley needs big loads with moderate reps at least for me..
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doony /rich great points,,,i always advocated the palms in db press awesome,,,i miss then due to rom still ans fr delt pain.
leg day very heavy old school hard core..
leg press warmed up 3 plates a side x15...5 plates x12..6 plates x10/7 plates x10/7.5 x8,8 plates x5 grind :D
squat wide stance 275x10/315x10/365x8/405x6 brutal..
leg extensions..235x12/245x10/250 x2x10
hams
leg curls standing single leg 70/80/90
sldl db 65/75/85/95
calves
leg press toe raises 3 platesx15/3.5 x12/4 plates x12/4.5 x3 tried for 8-10 per ser..like the heavy calf work latley needs big loads with moderate reps at least for me..
I like palms in too .. Also Bertil Fox style side raise palms up. In fact I'll do some tomorrow .
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legs are sore today,,,
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Back and chest:
Hands facing pull ups 3 x max
Seated V handle lat pulls 2 x 12 180lbs
Dumbbells rows off bench 2 x 10 80lbs (all the way down and up)
Reverse grip pulldowns 3 x 10 (found a wider grip hurt the shoulder less)
Decline barbell bench 3 x 8
Flat dumbbell bench 2 x 8
Hammer strength bench 3 x 8
deadlift 2 x 4 300lbs then 1 x 1 325lbs
weighted hyper extensions 2 x 15 with a 25lbs plate behind my head.
ab coaster 2 x 25
seated machine crunches 2 x 15
Gym Observations:
A kid down the block was working out. You might have seen him on youtubes about the Walking Dead. He was born without legs and only has half of one arm. The other arm is completely missing. Despite this watching him grow up was inspirational. He would get around using a conventional skate board pushing with a half an arm that had no hand. When he got older someone designed a seated bike for him that somehow he could crank with that one limb. Now he's about 18 years old or so. I saw him drive by months back in a car. Just amazing. He's working out in the gym just doing stuff with one arm limb without a hand with various straps and improvisation. I worry about him training too hard on that one limb. Its the only thing he has and I'm concerned about him injuring it. He gets plenty of exercise just from surviving his life. Anyway he is just an amazing individual.
Used the decline barbell press. I can count on one hand how many times I used it. It feels so awkward and dangerous to me. Talk about the bar ending up on your neck if you fail and the bar rides down with gravity. Anyway it didn't irritate my bad shoulder at all. I think I have a winner here. It took awhile to get the hang of it. Just weird pushing a bar in that position. I remember Yates saying in a video that the decline press is so effective that you will realize how much it took out of you in your second pressing movement. I know exactly what he is talking about. Curious to see how I will progress with this movement. I used really light weights and again shockingly it didn't bother my shoulder at all.
Yesterday me and the wife went out to buy each other Valentines cards. What a crowd of people at the card counter and the cards were around $8 dollars each. I asked the wife do you want an $8 dollar card or would you rather have the cash? I walked of the store with my wallet $8 dollars lighter and we drove to the dollar store to get cards. Our Valentines to each other was our casino trip a couple of days ago. Our favorite Italian restaurant in the State of NJ(NJ is full of Italians) is booked solid for Valentines. Real Italian place run by an Italian family. Classy waiters but the place is always a long wait to get in. We asked if they would package take out and they said sure. Looks like wine and fantastic food at home.
Baby sitting my daughter's puppy while she works midnights. Here's a picture of him sleeping.
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me and my wife celebrated 11 yrs marriage and valentines day this weekend...
i cooked breakfast and dinner for her today
dozen white roses and strawberries dipped chocolate
dinner i did mozzarella tom/basil sliced with olive oil and balsamic glaze in top
artichoke and roasted red peppers /olives assorted
i made linguine with shrimp with garlic/oil/red pepper flakes/reg pepper/parsley/white wine sauce cooked with a tad of healthy butter spread alternative,,of course olive oil and semolina bread..wine ahhh.....
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me and my wife celebrated 11 yrs marriage and valentines day this weekend...
i cooked breakfast and dinner for her today
dozen white roses and strawberries dipped chocolate
dinner i did mozzarella tom/basil sliced with olive oil and balsamic glaze in top
artichoke and roasted red peppers /olives assorted
i made linguine with shrimp with garlic/oil/red pepper flakes/reg pepper/parsley/white wine sauce cooked with a tad of healthy butter spread alternative,,of course olive oil and semolina bread..wine ahhh.....
Sounds really good. Married almost 30 years.
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me and my wife celebrated 11 yrs marriage and valentines day this weekend...
i cooked breakfast and dinner for her today
dozen white roses and strawberries dipped chocolate
dinner i did mozzarella tom/basil sliced with olive oil and balsamic glaze in top
artichoke and roasted red peppers /olives assorted
i made linguine with shrimp with garlic/oil/red pepper flakes/reg pepper/parsley/white wine sauce cooked with a tad of healthy butter spread alternative,,of course olive oil and semolina bread..wine ahhh.....
Congrats ... i am at the 28 year mark nearly with Rich ;D
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Down at the Doctor later to get his opinion on my neck. Show my new pictures from my scan. went for a run last night and it was a cold wind but after 10 minutes you don´t feel it. I did Bertil Fox style palms up yesterday in my full body workout. Definitely feel it in my traps today.
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rich/Donny good to get ideas how to train around aches/pains/injuries from you to,,helped last night in chest training..
home workout weather was crappy snow/sleet...
chest
seated press wide grip x3
inner side grip x3
inc db press...no pain 'getiing 1st rep going sux tho..x3
inc flye very slow and squeeze x3
took a cue from 'rich' palms in press flat bench db it felt better and combined it with a flye 'I rep flye one palm press'x3elbows tucked in on press,,great pump
finished pushups 15/20 reps x3
tris
pushdowns superset with skull crushers x3
single arm cable pushdowns 'these I face sideways come across body and out 'x3
reverse single arm pressdowns x3
old school kickbacks x2
abs lot of leg raises old school off decline bench
and ab crunches on bench
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Trained legs:
Squats 2 x 8 225lbs then 1 x 1 255lbs (legs are weak from running)
leg press 2 x 12 4 plates a side. ( went deep)
leg extension 2 x 12 160lbs (I know the weight is meaningless on machines)
standing leg curl 2 x 12
Standing calf 2 x 12 190lbs
Seated calf 2 x 15 85lbs
4 way neck machine 2 x 15
ab coaster 2 x 25 40lbs
ab crunch machine 2 x 15
Gym Observations:
Had to go early because I'm puppy sitting prior to work and the wife is working. Different crowd. Two big fat guys doing a boxing type workout. At the end they did focus mitt drills. Two pillow punchers. The chatter between the two made me laugh. "Don't worry about speed and power." "Nobody wants to get hit with this." Told them I had 5 fights 30 years ago and decided I didn't like getting hit in the face. LOL. I was 4 and 1. Even at this age they would be punching bags to me in the ring. Just delusional guys.
Noticed a guy with big arms working out who out weighs me by 40lbs. He used 70lbs for his bar curls. Here I am using 90lbs to 100lb thinking I'm dogging it. No question he has better arms than me. I see this time and time again. Guys using moderate weights that look great.
Decided to do mild cardio after the gym taking this crazy puppy for a long trail walk in the woods. I took a wrong turn and I was lost. Don't know how I did it. Came to places where the trail was underwater. Crossed these make shifts walking bridges someone made. When I finally saw houses I didn't know where I was so I back tracked. Shoes are muddy as hell. Unlike me the dog had no anxiety and only looked like he was having the time of his life. Needless to say I found my way back or I wouldn't be typing this.
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legs are sore today,,,
Mine are a little sore today. I worked quads and calves on Sunday. Got a good pump. On the leg press, I topped out at 650lbs for 5 reps. I wish I could figure out what the machine's added weight is because this would make my achievement all the greater. ;D
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me and my wife celebrated 11 yrs marriage and valentines day this weekend...
i cooked breakfast and dinner for her today
dozen white roses and strawberries dipped chocolate
dinner i did mozzarella tom/basil sliced with olive oil and balsamic glaze in top
artichoke and roasted red peppers /olives assorted
i made linguine with shrimp with garlic/oil/red pepper flakes/reg pepper/parsley/white wine sauce cooked with a tad of healthy butter spread alternative,,of course olive oil and semolina bread..wine ahhh.....
I ignored the fact that it was Valentines Day. Margie preferred yellow roses.
Caprese salad is one of my favorites. It's definitely a healthy choice.
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Yesterday evening I trained triceps, biceps and forearms following my usual program. I do some ab work with every routine. Wasn't feeling strong for some reason. I added two Nautilus exercises, one for biceps and the other for triceps to make up for not increasing the weight on the other exercises. There are a variety of ways to "punish" one's muscles.
My arms are looking big despite that they really aren't. The last time I checked, they were 15 1/2". Not that long ago, they topped out at 17". I doubt I will ever have 22" arms, plus they'd be horribly out of proportion with the rest of me. I must be doing something right because my waist continues to shrink even though I've gained a few pounds lately. I was at 180 this morning.
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Yesterday evening I trained triceps, biceps and forearms following my usual program. I do some ab work with every routine. Wasn't feeling strong for some reason. I added two Nautilus exercises, one for biceps and the other for triceps to make up for not increasing the weight on the other exercises. There are a variety of ways to "punish" one's muscles.
My arms are looking big despite that they really aren't. The last time I checked, they were 15 1/2". Not that long ago, they topped out at 17". I doubt I will ever have 22" arms, plus they'd be horribly out of proportion with the rest of me. I must be doing something right because my waist continues to shrink even though I've gained a few pounds lately. I was at 180 this morning.
8)prime...
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BACK/TRAPS/ABS/TREADMILL
CHINS X4 12 REPS GOOD WARMUP.LOVE THEM
TBAR ROW CHEST SUPPORTED VERSION 2 PLATES ,2.5/2.5 PLATES 12/10/8
UNDERHANDED SEMI NARROW GRIP PULLDOWNS X3 10 REPS PER
LOW CABLE ROWS WIDER ATTACHMENT VERSION OF THE USUAL NARROW BAR'HASS RUBBER HANDLES OPPOSSED TO THE USUAL GRIP'165/180/195
TRIED A STANDUP SINGLE ARM UNDERHANDED REVERSE GRIP CABLE FROM LOWER PORTION CABLE MACHINE PULLED UP TOWARDS CHEST LEVEL ..GOOD FINISH TO LATS
WEIGHTED HYPERS 45 PLATE X12-15 REPS RANGE
TRAPS
SHRUGS 185 X12 NO STRAPS,225X12 NO STRAPS,275X10 STRAPS,295 X10 STRAPS,TESTED GRIP ON LOWER SETS LATLEY ON THESE
REVERSE SHRUGS ON CHEST MACHINE PRESS LYING THAT PRIME LIKES..X3
ABS
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It was one of those times when I'm talking myself out of going to the gym, but I didn't listen this time and went. Once there all was good.
Last night I worked hams, calves and abs. Stuck to the routine as written. -Didn't add any additional exercises. I did increase the resistance on the reverse hack squats, which worked out well.
Are people following my lead? Last night, the gym was fairly crowded....much more so than usual, but no so much that I had to wait to use any equipment.
Some idiot racked 45lb plates behind the 100's at the leg press. This resulted in four 100lb plates laying on the floor because the rack for them was full. I was going to fix it although the leg press wasn't on last nights agenda. I didn't cave to it! That's what the staff is for. I am compulsive about racking the plates and dumbbells in proper order. This means I often spend time fixing the mess other's leave. It is a habit I am trying to break.
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It was one of those times when I'm talking myself out of going to the gym, but I didn't listen this time and went. Once there all was good.
Last night I worked hams, calves and abs. Stuck to the routine as written. -Didn't add any additional exercises. I did increase the resistance on the reverse hack squats, which worked out well.
Are people following my lead? Last night, the gym was fairly crowded....much more so than usual, but no so much that I had to wait to use any equipment.
Some idiot racked 45lb plates behind the 100's at the leg press. This resulted in four 100lb plates laying on the floor because the rack for them was full. I was going to fix it although the leg press wasn't on last nights agenda. I didn't cave to it! That's what the staff is for. I am compulsive about racking the plates and dumbbells in proper order. This means I often spend time fixing the mess other's leave. It is a habit I am trying to break.
:)...ITS GOOD TO BE CONSIDERATE...
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I try to straighten out the gym as I move from exercise to exercise but I don't go crazy with it. This hard core old school gym I go to is pretty good about clean up. The posh super gym on the other side of town is where people left stuff all over the place at night. In the day time the staff cleans up the mess in the morning.
Workout wise I did nothing today. Had a doctor visit and I went to work. I will hit it hard tomorrow.
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delts
front press few warm up sets get loose..115/135/145/145 with 2 drops 7/10/10 reps
side cable raise x4 last set 20 reps
premade curl bar underhanded fr raise 50/60/70
cable rear raises x3
bis
curl bar superset hammers 70/80/90....30/35/35 10x10,,wicked pump
seated on low row pulley and do curls arms set straight curl to facex3
seated curl machine pitched x3
forarms cable wrist curls fr to back
treadmill
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I try to straighten out the gym as I move from exercise to exercise but I don't go crazy with it. This hard core old school gym I go to is pretty good about clean up. The posh super gym on the other side of town is where people left stuff all over the place at night. In the day time the staff cleans up the mess in the morning.
Workout wise I did nothing today. Had a doctor visit and I went to work. I will hit it hard tomorrow.
you love it there. It´s like they say don´t judge a book by it´s cover :) was away for a couple of Days in Hamburg on a seminar. I love Hamburg. Feeling a bit rough after going out with a couple of people last Night from the Seminar. I will go for an easy run in the woods to sweat a bit.
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Donny, I bet the beer is good in Germany.
Back and chest:
Pull ups palms facing 3 x max
Seated Cable V handle rows 2 x 12 180lbs
Dumbbell row off bench 2 x 10 85lbs (all the way down and up)
Reverse grip pulldowns 2 x 10 130lbs ( I keep my back mainly vertical. I don't lean back)
Decline bench 2 x 8
Dumbbell bench 1 x 6
Hammer Strength 2 x 8
Dumbbell flies 2 x 10 45lbs
Deadlifts from floor 2 x 4 300lbs then 1 x 1 330lbs
Weighted back extensions 2 x 15 25lb plate behind head
Ab coaster 2 x 25 40lbs
seated ab crunch 2 x 15
Gym Observations:
People are just idiots. People are just idiots. Asked a guy if he would just watch me get 8 reps in the decline in case I fail. He stands over me with both hands around the bar and pulls up every rep. Must have taken 20lbs off the bar. Just pissed over a wasted set. The next set I ask someone else and he proceeds to do the same thing. The bar felt like a feather. I'm done with declines.
One observation that is such a common one and one of my pet peeves. I have one pet peeve named Fido but I digress. Why do bodybuilders look for the easiest way to do an exercise instead of the hardest way? You are there to make you muscles work not to impress others with the weight you can do partials with. All over the gym I see partial everything. Looking at the leg press he had the back board so high his knees hit his chest when his legs were barely bent. Had the weight of a Buick on it. Bet if he had that back board back and he really bent his legs he would be buried under that weight. Watched guys doing shoulder presses and no one goes all the way down. If they did they wouldn't be able to use those 80lb dumbbells and might have to use the 50lbs. Another clown who brags about his deadlifts pulls the bar from pins in the power cage so he can do a partials. If it was on the floor he couldn't budge it. I just didn't see this in the 70's . I guess the easy way out has become the norm.
There are so few females training here that when this one blonde came in she was greeted by just about every guy in the gym. Back off guys. I want to say hello.
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your right rich...observations..l leg press backrest to lowest point .db press shoulders when I could I touched on delt...
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Life got in the way of my gym time last night. My son-in-law and daughter were rear ended as they waited for the light to change on the freeway on ramp. The driver of the other vehicle was going so fast she pushed their SUV 15 feet onto the embankment even though my son-in-law kept his foot on the break. Good thing he did or she would have pushed them onto the freeway.
I got a text from my son-in-law that they were in emergency at a local hospital and that my daughter was okay. Her right side is pretty bruised from the side curtain airbags. She hit her head before they deployed and blacked out. She is on pain meds today.
This accident could have been a lot worse. Their late model Ford Escape is probably totaled. The driver of the other vehicle was given a citation. She stated she wasn't paying attention....on her cell phone, texting perhaps?
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Just horrible Prime. I hope they recover with no lasting injuries. I have been to so many accidents and the carnage out there on the roadways is horrific.
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Just horrible Prime. I hope they recover with no lasting injuries. I have been to so many accidents and the carnage out there on the roadways is horrific.
x2.
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THOUGHTS WITH PRIME....HOPE ALL IS WELL WITH FAMILY..
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LEG DAY
EXTENSIONS 1ST 2 WARM UPS 20-15 REPS SETS,,,WORKING SETS 220/235/250/265 SETS 12
LEG PRESS 5 PLATES SIDE,6/7/8 ..FEET CLOSE ,,SICK PUMP AT THIS POINT
V HAMMER SQUAT ,,3/4/5 AND 25 SIDE ..
HAMS
SINGLE LEG CURL STANDING 70/85/95/100
SEATED LEG CURL 165/180/195
CALVES
5 SETS LEG PRESS 3
2 SETS STANDING CALF RAISE
WICKED PUMP/VOLUME,,STILL PUMPED AS I WRITE IN PM...SORENESS SETTING IN ;D
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Legs:
Squats 2 x 9 225-260lbs
Leg press 2 x 12 8 plates (4 per side. Went deep)
leg extension 2 x 12
standing leg curl 2 x 12
Standing calf raise 2 x 12 195lbs
seated calf 2 x 15 90lbs
ab coaster 2 x 25 40lb
ab wheel 2 x 20
4 way neck machine 2 x 15
Gym Observations:
Lifted after being at the pistol range. I think shooting holding my body perfectly still made my body stiff. I only missed one time qualifying. I have a lot of trouble with my aging vision so I'm happy with that.
Left the gym and as I was using alcohol on my hands in the car I observed a woman leaving the gym. She walks up to a white SUV and keeps pointing her beeper at it. She then puts the key in it and she can't open the door. She turns around and her white SUV is parked across the parking lot. As she walks away toward her vehicle I lower my window and say, " I saw that!" She burst into laughter.
I came home and noticed blood on my sweat pants. I'm not bleeding. Just a little freaked out.
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Thanks for the well wishes. My daughter is still suffering a severe migraine headache. Her husband and I wonder if it is a pinched nerve in her neck that is causing the ongoing headache. He's taking her to the doctor ASAP. The adjuster will determine in their vehicle is repairable or a total loss tomorrow.
Our dog Danny is hanging in there. He sleeps a lot and he's very skinny. Otherwise he seems to be still happy. I helped him get into the back seat of the car yesterday, when I took him for a ride which is something he really likes. I beginning to believe Prednisone is like a miracle drug. Wouldn't you know it, it's a steroid. It sure seems to be helping Danny through this time. He may even exceed the prognosis of living a month to a month and a half. As long as he's not suffering, we won't euthanize him. We've contacted a vet who will come to the house when that time comes. He/she also takes care of the remains.
I made it to the gym on Saturday. I worked my back and abs using my usual routine. This evening my plan is to work delts, traps and abs. I am looking forward to the workout.
My tummy is very tight lately. If the little bit of loose skin would just contract, my abs would show. They feel a hard as a rock. I been wondering if my "extra" belly button will eventually disappear or if I will need to see a plastic surgeon to get it fixed. I know this is pretty vain, but it bothers me. What little bit of fat was on my lower back is all but gone. It has been very hard to find the right movements to attack it.
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Thanks for the well wishes. My daughter is still suffering a severe migraine headache. Her husband and I wonder if it is a pinched nerve in her neck that is causing the ongoing headache. He's taking her to the doctor ASAP. The adjuster will determine in their vehicle is repairable or a total loss tomorrow.
Our dog Danny is hanging in there. He sleeps a lot and he's very skinny. Otherwise he seems to be still happy. I helped him get into the back seat of the car yesterday, when I took him for a ride which is something he really likes. I beginning to believe Prednisone is like a miracle drug. Wouldn't you know it, it's a steroid. It sure seems to be helping Danny through this time. He may even exceed the prognosis of living a month to a month and a half. As long as he's not suffering, we won't euthanize him. We've contacted a vet who will come to the house when that time comes. He/she also takes care of the remains.
I made it to the gym on Saturday. I worked my back and abs using my usual routine. This evening my plan is to work delts, traps and abs. I am looking forward to the workout.
My tummy is very tight lately. If the little bit of loose skin would just contract, my abs would show. They feel a hard as a rock. I been wondering if my "extra" belly button will eventually disappear or if I will need to see a plastic surgeon to get it fixed. I know this is pretty vain, but it bothers me. What little bit of fat was on my lower back is all but gone. It has been very hard to find the right movements to attack it.
Hey Prime..how you getting along since your wife passed away?...any loneliness?...any weird feelings?....dating?
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Hey Prime..how you getting along since your wife passed away?...any loneliness?...any weird feelings?....dating?
Weird feelings and loneliness? Absolutely! I miss my wife and that makes me feel lonely. I am not alone however. Is it weird that I dream about her almost every night? Is it weird that I talk to her in my head? Probably. I'm not dating anyone yet. To be honest, I have not given this a thought. I don't think I have much to offer someone right now. Mostly, I just muddle though each day....one day at a time. I went out to a club last Saturday night. I tried to have fun, but I just felt like I didn't belong. There were some people my age, but most were younger.
All things considered, I guess I am doing about as well as can be expected. Going to the gym on an almost daily basis, really helps. I eat well and get plenty of exercise. Even if I'm a mess, I will be fit.
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Hang in there Prime. Using the gym is a perfect positive thing to do.
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Weird feelings and loneliness? Absolutely! I miss my wife and that makes me feel lonely. I am not alone however. Is it weird that I dream about her almost every night? Is it weird that I talk to her in my head? Probably. I'm not dating anyone yet. To be honest, I have not given this a thought. I don't think I have much to offer someone right now. Mostly, I just muddle though each day....one day at a time. I went out to a club last Saturday night. I tried to have fun, but I just felt like I didn't belong. There were some people my age, but most were younger.
All things considered, I guess I am doing about as well as can be expected. Going to the gym on an almost daily basis, really helps. I eat well and get plenty of exercise. Even if I'm a mess, I will be fit.
your good man prime,,faith/family/good blessings/will get you through.
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I decided to do a bit of a photo update with regards to my earlier post today. Weight 175lbs height 5' 10". I'm posting these photos despite that they depressed me. Photos don't lie, which is too bad. I definitely look like an old man. Sorry Fitnessfrenzy no head shots this time. In the interest of keeping it real, here they are.
prime for 70 and how active you are more lately u look muscle wise 100 pct more than the avg 70yrs old...by far.
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Don't compare yourself to a young man. You're 70. Also don't compare yourself to a 70 year old fool who is juicing. Just keep working out.
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chest/tri/abs/treadmill
inc press...slow but getting strength back and rom better ,feel less'tensed'when pressing like trying to brace and hold back pain.
I do few warm ups then 3 working sets to 155lbs still good 35/45 lbs off peak weight used for reps
flat db press tried 'oldtimer's'way palms facing is less stress to front delt area x3,,2 sets I did combo flye/press each rep..
cable crossovers top x3
lower cable flyes x3
seated press x3 finish..at worst I was doing 25 lbs in extreme pain now back to 145/150 on it..
tris
superset over head rope extensions with pushdowns x4
dip machine x3
reverse underhanded pushdowns x3
abs
treadmill
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Delt and arms:
Dumbbell press 2 x 10 50lbs (standing all the way down)
Machine press 1 x 8
dumbbell laterals 2 x 10 25lbs
Machine laterals 2 x 10
Dumbbell real laterals 2 x 10 30lb
rear delt machine 2 x 10
Barbell shrugs 2 x 10 250lbs
ez curl 2 x 10 90lbs
Pulley straight bar curls 2 x 12
machine curls 2 x 8
Concentration curl 1 x 12
Weighted dips 2 x 10 25lbs (dug deep)
traditional push downs 3 x 12
tricep machine 2 x 10
wrist curl 2 x 25 95lbs
reverse grip curl 2 x 10 (went super light. Hurts my elbow region.?)
ab coaster 2 x 25 40lbs
machine crunchs 2 x 25
Gym Observations:
Saw a guy doing standing press behind the neck. Each rep he dipped his knees and jerked the bar over head to begin every rep. Yikes, lower the weight then you won't need the assist to start the lift.
Every day I see a guy in the gym who is fighting to get disability. From what I can gather he was a construction worker in the 9-11 clean up. He said his lungs are bad. I see the guy lift and on the cardio machines every day. Tired of the scum bag scammers. They lie to everyone so much that they believe their own lies.
Yesterday I saw blood on my sweats. I thought I was bleeding from some where. It wasn't me and now I wonder whose blood it was and what machine it came from?
Looked in the mirror and see I'm getting a small gut from all the beer I drink on the weekends. I have to cut back and do more cardio.
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Did some cardio today. Getting back into working out the heart. Did my 8 x 440 yards (400 meters) intervals. Walked fast at 3.8 MPH for the rest interval in between for 220 yards (200 meters)
2 x 440 yards at 7.1 MPH
2 x 440 yards at 7.5 MPH
2 x 440 yards at 8.0 MPH
2 x 440 yards at 8.6 MPH
I then hit the heavy bag for two three minute rounds. I think I was breathing heavier from doing this than the running.
Walked my daughter's puppy in the rain in the woods by my house. The stinker reversed himself and slipped out of his collar. I was able to grab him. I got sick thinking I could have lost her puppy in the woods. The dog is so fast. I carried the dog all the way home. That was a work out in its' self.
I know I look physically better when I just lift weights but I have to do cardio too. The heart muscle has to get trained. When I run I get skinny and my face starts looking fatigued from the lack of body fat.
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well was in Hannover today and was told no surgery needed on my neck. It´s basically sorted itself out and the disc is no longer where it was a year ago. Can be seen clearly on the pictures. I will go for a run soon and hit the weights tomorrow. Doc just said train, train your triceps. seemed very positive about weight training. I had to wait a while to see him but a top surgeon in a clinic in Hannover. so very happy today :)
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well was in Hannover today and was told no surgery needed on my neck. It´s basically sorted itself out and the disc is no longer where it was a year ago. Can be seen clearly on the pictures. I will go for a run soon and hit the weights tomorrow. Doc just said train, train your triceps. seemed very positive about weight training. I had to wait a while to see him but a top surgeon in a clinic in Hannover. so very happy today :)
THATS GREAT NEWS MAN....
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Walked my daughter's puppy in the rain in the woods by my house. The stinker reversed himself and slipped out of his collar. I was able to grab him. I got sick thinking I could have lost her puppy in the woods. The dog is so fast. I carried the dog all the way home. That was a work out in its' self.
Get a nice slip collar with bigger links, not the tiny ones.
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Did some cardio today. Getting back into working out the heart. Did my 8 x 440 yards (400 meters) intervals. Walked fast at 3.8 MPH for the rest interval in between for 220 yards (200 meters)
2 x 440 yards at 7.1 MPH
2 x 440 yards at 7.5 MPH
2 x 440 yards at 8.0 MPH
2 x 440 yards at 8.6 MPH
I then hit the heavy bag for two three minute rounds. I think I was breathing heavier from doing this than the running.
Walked my daughter's puppy in the rain in the woods by my house. The stinker reversed himself and slipped out of his collar. I was able to grab him. I got sick thinking I could have lost her puppy in the woods. The dog is so fast. I carried the dog all the way home. That was a work out in its' self.
I know I look physically better when I just lift weights but I have to do cardio too. The heart muscle has to get trained. When I run I get skinny and my face starts looking fatigued from the lack of body fat.
Cardio is good to do. I don't enjoy it.
A harness which goes around a dog's body and not his neck is more comfortable and next to impossible for them to get out of.
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well was in Hannover today and was told no surgery needed on my neck. It´s basically sorted itself out and the disc is no longer where it was a year ago. Can be seen clearly on the pictures. I will go for a run soon and hit the weights tomorrow. Doc just said train, train your triceps. seemed very positive about weight training. I had to wait a while to see him but a top surgeon in a clinic in Hannover. so very happy today :)
Great news. When will you be able to return to work?
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Get a nice slip collar with bigger links, not the tiny ones.
These are mainly for training. I think they are cruel.
My dogs obey voice commands. They walk off leash.
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These are mainly for training. I think they are cruel.
My dogs obey voice commands. They walk off leash.
His daughters dog obviously does not and until the dog is trained to do so, s/he should wear the collar.
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The puppy is 5 months old. The dog has a harness. He just knows how to yank out by pulling his head backward and lifting his paws. Just a Houdini. Going to use a regular collar in addition to the harness. I have never seen a more energetic dog than this one. This dog loves every member of the huge family and goes out it's way to have fun with everybody. We enjoy dog sitting for my daughter when she has night shifts at the hospital. Her fiance also works strange hours.
Anyway back to training. I came back from work exhausted from the cardio today. Just shot. Tomorrow is back and chest.
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back/traps/abs,,,home workout
pulldowns behind neck x3
front underhanded narrow grip pulldowns x3
low cable rows x3
pullovers db x3
one arm rows x2 on bench
standing upper back pull rows x3
cable shrugs x3
db shrugs x3
abs sets and sets decline leg raises
crunches on angled part bench
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Great news. When will you be able to return to work?
I am at work. I was recently on a seminar. I started working part time, they do this to get you back to work. I still got full wages because the Health insurance pay most. To slowly get back to work. My nerves are still not 100% but are slowly better and i maybe will not recover 100% in my right arm but i can live with it. All i can do is train and wait and see but he did say a year ago i should have been operated. I am lucky it sorted itself out with the Injections and training. so today i will do a Circuit workout with bodyweight and weights.
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THATS GREAT NEWS MAN....
cheers Steve :) looking forwards... 50 in 3 Months bring it on .... :D :D
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cheers Steve :) looking forwards... 50 in 3 Months bring it on .... :D :D
health/life gets bumpy and peaks and valleys all the time,,,its the journey and snapping out of the doldrums without full on anger/depression...my work life has me down lately...
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health/life gets bumpy and peaks and valleys all the time,,,its the journey and snapping out of the doldrums without full on anger/depression...my work life has me down lately...
yes stress at work you do not need. Still you have this place to smile at ;D
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yes stress at work you do not need. Still you have this place to smile at ;D
YEAH...MY WIFE TURNED 40 TODAY....SHE'S HAPPY/SAD :D :-\
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YEAH...MY WIFE TURNED 40 TODAY....SHE'S HAPPY/SAD :D :-\
Great Age... mature woman but still young ;)
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I am at work. I was recently on a seminar. I started working part time, they do this to get you back to work. I still got full wages because the Health insurance pay most. To slowly get back to work. My nerves are still not 100% but are slowly better and i maybe will not recover 100% in my right arm but i can live with it. All i can do is train and wait and see but he did say a year ago i should have been operated. I am lucky it sorted itself out with the Injections and training. so today i will do a Circuit workout with bodyweight and weights.
This is also good news. Some folks believe that the longer someone is off work, the harder it is to go back.
I think anytime someone can avoid surgery, it is a good thing.
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Last night while eating popcorn, I chipped a molar on an "old maid". Fortunately, the tooth does hurt. My tongue is sore though because I can't stop feeling the rough edges on the tooth. -Made an appointment to get it fixed next Wednesday. I just hope it isn't cracked, because than I would need a crown and they are expensive.
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Prime that is bad news about your tooth. It seems dentist are all about root canals and crowns. I have never heard of a guy getting fillings anymore. Of course the dentist would rather have a $1500 dollar pay day for 20 minutes of work than $300 bucks for a filling.
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Prime that is bad news about your tooth. It seems dentist are all about root canals and crowns. I have never heard of a guy getting fillings anymore. Of course the dentist would rather have a $1500 dollar pay day for 20 minutes of work than $300 bucks for a filling.
This might be true in many cases, but I trust my dentist will do what is right. I've had the same dentist for about 25 years. I have not had new cavities since I was a kid. Those fillings are so old they sometimes fall out requiring a new filling. Other than this, I just get my teeth cleaned twice a year.
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Readers digest about 25 years ago did a reveal on dentists. They took a guy to university that had a dentist department. The dental professors said his teeth were find and one tooth was borderline whether they should drill and fill it. With that information they took that guy to dentists from the west coast to the east coast. The high end 5th avenue Manhattan dentists to small town dentists in Kansas examined their guy.
What they found was every dentist gave a different evaluation result about what needed work. Some said three on the right. Some said five on the left. In other words there was no consistency and it gave the appearance of fraud. It was obvious to me they were making up work for a pay day.
When asked by a major dental association what was going on they of course protected the profession. They said in effect that what is happening is that what work is needed it is subjective instead of objective based on opinion.
I say that some are just ripping people off. That's why I say 25 years ago dentist almost always filled in cavities. Now when you have a painful tooth it's almost always an expensive root canal and a crown.
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Back and chest:
Power cleans 4 x 3 then 1 x 1
Pull ups 3 x max
Seated V handle rows 2 x 12 180lbs
Dumbbell rows 2 x 10 80lbs ( all the way down and up)
reverse grip pulldowns 2 x 10
Dumbbell press 2 x 8 75lbs. (all the way down. shoulder is bugging me)
Hammer strength bench 2 x 8-6
flat dumbbell flies 2 x 10 45lbs
Stiff leg dead 2 x 6 205lbs
weighted hyper extensions 2x15 25lbs plate behind head
ab coaster 2 x 25 40lbs
hanging straight leg ab raise 2 x 20
Gym Observations:
Why do old people sit in machines watching people work out? It seems the favorite on is the seated crunch. They use it for 15 minutes at a pop. I wanted to use it but I gave up.
Saw a young man in his twenties do about 25 sets each for biceps and triceps. It seemed like over kill. For about 90 minutes that's all he did.
Saw a pure power lifter work out. He did squats and deadlifts only. I could never work out like that.
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Saw a pure power lifter work out. He did squats and deadlifts only. I could never work out like that.
Squats and deadlifts take me about 30 minutes each, I can't do them both the same day. It's actually exhausting to do.
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This is also good news. Some folks believe that the longer someone is off work, the harder it is to go back.
I think anytime someone can avoid surgery, it is a good thing.
yes this is true but in between i have been training in the Gym so they saw i was working on myself. The Doctor in Hannover asked me why i never took surgery and i said i think people sometimes do it too quickly. Maybe if i can i´ll put the "Before and After" pictures up here from my scan. Really shows a big change. He asked if i needed pain killers and i said i threw the Opium pills in the Bin.. he laughed and said i love the Brits Humour that come in here. Was very Friendly.
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delt day
fr press warm up bar x20/95x12/105x12,,,sets 135/145/145/135,,shoulder ok,still not full strenght on these 'closer'
side fr and rear raise trio set with 20lb dbs,,sick pump
cable uprights x3
did something different upper cable crossovers 'arms up and across then pull back elbows 'x4
bis
pass the bar x5 premade 70 lb curl bar partner in front 10 reps pass bar back,,great pump no rest
seated curl machine x3 angled and padded version
acroos body hammers x3 40/45//45 dbs x10
forarms
revers behind back wrist curls with bar instead cable x4
wrist curls reverse on knees wrist rest and pull up x3
treadmill
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Readers digest about 25 years ago did a reveal on dentists. They took a guy to university that had a dentist department. The dental professors said his teeth were find and one tooth was borderline whether they should drill and fill it. With that information they took that guy to dentists from the west coast to the east coast. The high end 5th avenue Manhattan dentists to small town dentists in Kansas examined their guy.
What they found was every dentist gave a different evaluation result about what needed work. Some said three on the right. Some said five on the left. In other words there was no consistency and it gave the appearance of fraud. It was obvious to me they were making up work for a pay day.
When asked by a major dental association what was going on they of course protected the profession. They said in effect that what is happening is that what work is needed it is subjective instead of objective based on opinion.
I say that some are just ripping people off. That's why I say 25 years ago dentist almost always filled in cavities. Now when you have a painful tooth it's almost always an expensive root canal and a crown.
I guess I am lucky that my dentist is honest.
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delt day
fr press warm up bar x20/95x12/105x12,,,sets 135/145/145/135,,shoulder ok,still not full strenght on these 'closer'
side fr and rear raise trio set with 20lb dbs,,sick pump
cable uprights x3
did something different upper cable crossovers 'arms up and across then pull back elbows 'x4
bis
pass the bar x5 premade 70 lb curl bar partner in front 10 reps pass bar back,,great pump no rest
seated curl machine x3 angled and padded version
acroos body hammers x3 40/45//45 dbs x10
forarms
revers behind back wrist curls with bar instead cable x4
wrist curls reverse on knees wrist rest and pull up x3
treadmill
I'm a day ahead of you. I worked delts, traps and abs last night. It was another one of those days when I really did not feel like going to the gym. Once I got there, the workout went well. This is almost always the way it goes. For some reason, I've been feeling nauseous in the late afternoons. The trick is to ignore this and not let it be an excuse to skip going to the gym.
I did the usual routine. -Increased the resistance marginally from the previous week's workout. Overall, I'm am lifting a lot more weight then when I first started back at the gym. My joints feel fine, so I guess I am not over doing it. The workout was completed in 45 minutes. After the workout, I hit the speed tanning bed. After posting those headless photos, I realized that I am very pale....maybe the lightest I have ever been in my life and it doesn't flatter my appearance.
Tonight I plan to work pecs and abs. Also this afternoon or early evening the vet is coming over to euthanize Danny. I may not feel up to a workout after this, or it might be a good distraction.
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Squats and deadlifts take me about 30 minutes each, I can't do them both the same day. It's actually exhausting to do.
You must do a lot of reps and/or sets. Both these exercises get me winded. I probably could not do them on the same day either, although there was a time when I did. Anyway, I work quads and hams on separate days, so it all works out.
Can't remember when I did deads last. My spine is already compromised because of osteoarthritis and degenerative disk problems. It probably is not wise to be doing deads these days anyway.
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You must do a lot of reps and/or sets. Both these exercises get me winded. I probably could not do them on the same day either, although there was a time when I did. Anyway, I work quads and hams on separate days, so it all works out.
Can't remember when I did deads last. My spine is already compromised because of osteoarthritis and degenerative disk problems. It probably is not wise to be doing deads these days anyway.
I did a 5x5 workout alternating squats and Deads it is hard.
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You must do a lot of reps and/or sets. Both these exercises get me winded. I probably could not do them on the same day either, although there was a time when I did. Anyway, I work quads and hams on separate days, so it all works out.
Can't remember when I did deads last. My spine is already compromised because of osteoarthritis and degenerative disk problems. It probably is not wise to be doing deads these days anyway.
I do alot of sets working in the 3-5 rep range. If your back is an issue, I wouldn't push deadlifts or squats too hard.
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I do alot of sets working in the 3-5 rep range. If your back is an issue, I wouldn't push deadlifts or squats too hard.
It is more that I don't want it to become an issue. There is a fine balance between what and how much to do and doing the wrong things and too much. Seems like it is better to not wreck your back in the first place. On the other hand, lack of exercise puts your back at risk too.
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It is more that I don't want it to become an issue. There is a fine balance between what and how much to do and doing the wrong things and too much. Seems like it is better to not wreck your back in the first place. On the other hand, lack of exercise puts your back at risk too.
Tons of other ways to work your back without the stress of deadlifts. I've got a goal in mind and need to stay spot on.
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The average "mature" trainer does Hyperextensions for lower back. Some do exercises on a floor mat for lower back and take part in a Back/Abs course. Most here will laugh at this but i know a Trainer who does such a course and it is non stop concentrated work. Harder than you think.
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Did a cardio interval workout on the treadmill. I then hit the heavy bag. On one punch I saw stars as something hurt in the elbow region. Hopefully just a ligament strain.
I am convinced that older guys are one rep away or one twist away from an injury. I know my body is injury prone and brittle unlike when I was younger. I'm just shocked how good my lower back is. Knock on wood.
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Did a cardio interval workout on the treadmill. I then hit the heavy bag. On one punch I saw stars as something hurt in the elbow region. Hopefully just a ligament strain.
I am convinced that older guys are one rep away or one twist away from an injury. I know my body is injury prone and brittle unlike when I was younger. I'm just shocked how good my lower back is. Knock on wood.
A nice sunny Day today.. a run in the woods later. At the moment it will be busy with people out with their Doggies and such. less chance of getting bitten later on me thinks ;D
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had busy weekend,,suprise 40 th birthday party at house ,had her family and mine,got food ad she was suprised i did it and pulled it off ,my mom helped decorated ,bought her roses ad we also went away overnite at nice place with great dinner resteraunt attached .
leg day
superset leg press with goblet squat w 10lb plate under feet ..3 plates a side with 50 lb goblet,5 plates with 70,6 plates with 80 goblet,7 plates and 90 db crazy pump at this point
smith lunges is other way leg goes back instead of front great alternative almost a squat effect as well on these
extensions drop sets 220-190 x3 10 reps each ,,nother killer pump
hams
single leg standing leg curls x4 70-100
lying leg curls 140/145/140
calves
5 sets seated calf raises
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Leg day:
Squats 2 x 9 225-260
Leg press 2 x 12 4 plates a side going deep
leg extension 2 x 12 Said 165lb on this machine where the pin goes in.
standing leg curl 2 x 12
standing calf 2 x 12 195lbs
seated calf 2 x 15 90lbs
ab coaster 2 x 26 40lbs
seated ab crunch 2 x 20 (new version of the machine the owner just got in)
4 way neck 2 x 15 (Can't tell the brand. Looks like an early Nautilus but no markings.)
Gym observations:
I don't socialize at the gym and I rarely greet people. I just want to work out. I guess I can be perceived as a scum bag.
Why is this gym's leg press so damn heavy. I'm using 4 plates on each side and it feels like the weight of a truck. It's either the angle or it's made with really heavy metal on the carriage.
Continuing this theme the calf machine in my home gym I use about 325lbs and in this commercial gym 195lbs feels really heavy. Again it's angles and leverage points.
Watched the old short range of motion warrior. He put 90lbs on the harness to dip. Then I watched him barely go up and down. I bet if he went deep with no weight he couldn't do 15 reps.
I am now seeing the same blonde almost every day. She is really dedicated to fitness. Works hard on the treadmill then lifts. She is there almost every day I am there now. I try to make it now 5 days in a row of either lifting or cardio.
I tell people I'm into fitness. I never say I'm a bodybuilder. Fitness just seems to fit what I'm doing. When I think bodybuilding I think guys buying syringes, pills and vials from the trunk of a shady character in the gym parking lot.
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Leg day:
Squats 2 x 9 225-260
Leg press 2 x 12 4 plates a side going deep
leg extension 2 x 12 Said 165lb on this machine where the pin goes in.
standing leg curl 2 x 12
standing calf 2 x 12 195lbs
seated calf 2 x 15 90lbs
ab coaster 2 x 26 40lbs
seated ab crunch 2 x 20 (new version of the machine the owner just got in)
4 way neck 2 x 15 (Can't tell the brand. Looks like an early Nautilus but no markings.)
Gym observations:
I don't socialize at the gym and I rarely greet people. I just want to work out. I guess I can be perceived as a scum bag.
Why is this gym's leg press so damn heavy. I'm using 4 plates on each side and it feels like the weight of a truck. It's either the angle or it's made with really heavy metal on the carriage.
Continuing this theme the calf machine in my home gym I use about 325lbs and in this commercial gym 195lbs feels really heavy. Again it's angles and leverage points.
Watched the old short range of motion warrior. He put 90lbs on the harness to dip. Then I watched him barely go up and down. I bet if he went deep with no weight he couldn't do 15 reps.
I am now seeing the same blonde almost every day. She is really dedicated to fitness. Works hard on the treadmill then lifts. She is there almost every day I am there now. I try to make it now 5 days in a row of either lifting or cardio.
I tell people I'm into fitness. I never say I'm a bodybuilder. Fitness just seems to fit what I'm doing. When I think bodybuilding I think guys buying syringes, pills and vials from the trunk of a shady character in the gym parking lot.
I actually did a Boxing workout yesterday with a lot of Bodyweight stuff. Doing step ups for legs. Working each exercise for 1 minute then straight to another exercise. Lot of jumping rope in between too. In the Gym i get too distracted and so i prefer to do it at home. List of exercises i use:
skipping
Crunches, leg raise position at start bringing elbows to knees. always tension.
Incline press ups
Punch Bag
Half sit ups
Arm punches holding light weights
Alternate shoulder press or behind neck with Barbell up to you.
upright rows
NIEDER PRESS ..my favourite. I do these mainly with a weight plate but sometimes an ez bar. Upper back is also trained to a degree with these.
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chest,,at home prior I wanted to some compression massage with a ball shoulder/armpit/lat/chest area l/s it really gets thing flowing,i felt looser at the gym before starting my rom was really good.
supersetted and great pump..
flat db press 'holding palms facing in and pressing'it really lessens stress on fr delt with db flyes x4
inc press with elevated decline pushups x3
seated chest press with lower cable flyes x3
tris
pushdowns x4
overhead rope extensions x3
seated dip machine x3
cable single arm extensions x3
abs
treadmill
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Did cardio workout on treadmill. 8 x one lap with a half a lap walking fast 3.8MPH recovery. Warm up and cool down was one lap at 3.8 MPH.
1 x one lap at 7.5 MPH.
1 x one lap at 7.5 MPH
1 x one lat at 8.0 MPH
1 x one lap at 8.0 MPH
1 x one lap at 8.6 MPH
1 x one lap at 8.6 MPH
1 x one lap at 9.2 MPH
1 x one lap at 9.2 MPH
Told an old man hanging out, " People say working out makes you feel fantastic. What makes you feel fantastic is walking out of the gym after a workout." It's the old, working out is like hitting yourself in the head with a baseball bat. It feels so good when you stop.
When ever I try to combine hard cardio with hard lifting it almost always doesn't work out. Usually my strength goes south. I defy any power lifter who doesn't run to go for a hard 5 mile run the day before a squat day and tell me it didn't make a difference. If it didn't you didn't run hard enough. Anyway tomorrow is delts and arms.
Gym Observations:
I should get my head examined for posting on getbig. Till next time.
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The vet came to the house last Friday and permanently relieved Danny from his suffering. He had drastically gone down hill last week. He was so weak, it was hard for him to stand up. It was hard for us to make this final decision. At the vet's suggestion, after Danny had passed we let them in the room. Each of them checked him out thoroughly. It was their final goodbye to Danny.
Worked pecs hard last Saturday night. They were sore the next day, yesterday and a little bit today. Only thing I did different was increasing the resistance on all movements by 5-10 lbs.
Time slipped away from me last night so instead of going to the gym, I worked quads at home. I got a great pump, which surprised me. It's amazing what one can accomplish without using weights.
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life is very unfair at times,a very good friend and work friend of my wife is very ill ,losing a battle that is only within last yr diagnosed ,my wife visited her and was crying to me later on..2 young children and nice husband ,we have vacationed with them ,been to each others homes ,our children went to preschool together.i prayed for her last few months at church when I was there.sad.
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Prime,I had dogs my whole life and after the last one I didn't want anything to do with dogs anymore. My last dog went diabetic and nearly died from it. The result was blindness. We kept the dog for nearly 2 years completely blind. As it went down hill the once stunning polish low land sheepdog looked terrible. Patches of hair fell out and the dog increasingly couldn't walk. Toward the end we picked up the dog and placed it outside in the grass to go and carried it back in. When we bought it to vet to be put down he said we waited way too long. The guilt I felt when the doctor gave the injection was overwhelming. I felt like I was killing my friend. In the end I thought I would never have a dog again until my future son in law told me he was buying a puppy for my daughter. My daughter always loved pugs and even had pug calendars for years. Due to my daughters crazy schedule being a ICU nurse and his crazy cop schedule we watch the dog a lot. The puppy has bought so much joy and fun in my life. The dog lives to make friends. He likes to sleep leaning his body against my leg as I watch tv.
NJflex, I have no words for the illness of your friend. It's beyond tragic when the mother of young children is losing the battle to illness. Her love will never die and I hope in time her husband and children will find some kind of peace in their life. I am a Christian and I believe heaven isn't on earth. Earthly life gives us some glimpses of heaven but it is not. I believe she will see her children again in the promised land. I think CS Lewis said, "You don't have a soul. You are a soul. What you have is a body."
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Prime,I had dogs my whole life and after the last one I didn't want anything to do with dogs anymore. My last dog went diabetic and nearly died from it. The result was blindness. We kept the dog for nearly 2 years completely blind. As it went down hill the once stunning polish low land sheepdog looked terrible. Patches of hair fell out and the dog increasingly couldn't walk. Toward the end we picked up the dog and placed it outside in the grass to go and carried it back in. When we bought it to vet to be put down he said we waited way too long. The guilt I felt when the doctor gave the injection was overwhelming. I felt like I was killing my friend. In the end I thought I would never have a dog again until my future son in law told me he was buying a puppy for my daughter. My daughter always loved pugs and even had pug calendars for years. Due to my daughters crazy schedule being a ICU nurse and his crazy cop schedule we watch the dog a lot. The puppy has bought so much joy and fun in my life. The dog lives to make friends. He likes to sleep leaning his body against my leg as I watch tv.
NJflex, I have no words for the illness of your friend. It's beyond tragic when the mother of young children is losing the battle to illness. Her love will never die and I hope in time her husband and children will find some kind of peace in their life. I am a Christian and I believe heaven isn't on earth. Earthly life gives us some glimpses of heaven but it is not. I believe she will see her children again in the promised land. I think CS Lewis said, "You don't have a soul. You are a soul. What you have is a body."
THANKS RICH...
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Prime,I had dogs my whole life and after the last one I didn't want anything to do with dogs anymore. My last dog went diabetic and nearly died from it. The result was blindness. We kept the dog for nearly 2 years completely blind. As it went down hill the once stunning polish low land sheepdog looked terrible. Patches of hair fell out and the dog increasingly couldn't walk. Toward the end we picked up the dog and placed it outside in the grass to go and carried it back in. When we bought it to vet to be put down he said we waited way too long. The guilt I felt when the doctor gave the injection was overwhelming. I felt like I was killing my friend. In the end I thought I would never have a dog again until my future son in law told me he was buying a puppy for my daughter. My daughter always loved pugs and even had pug calendars for years. Due to my daughters crazy schedule being a ICU nurse and his crazy cop schedule we watch the dog a lot. The puppy has bought so much joy and fun in my life. The dog lives to make friends. He likes to sleep leaning his body against my leg as I watch tv.
NJflex, I have no words for the illness of your friend. It's beyond tragic when the mother of young children is losing the battle to illness. Her love will never die and I hope in time her husband and children will find some kind of peace in their life. I am a Christian and I believe heaven isn't on earth. Earthly life gives us some glimpses of heaven but it is not. I believe she will see her children again in the promised land. I think CS Lewis said, "You don't have a soul. You are a soul. What you have is a body."
I imagine it is more difficult to lose a pet when it is the only one you have. Danny gave us almost 12 years of unconditional love. In the end, it was up to us to love him enough to let him go. My guess is we timed it right. As soon as he had a couple of days when there appeared to be no joy in his life we called the vet who came out that evening. He got a shot of a tranquilizer which insured he was completely calm and resting. The second shot was an overdose of a barbiturate which stopped his heart and let him pass. It was as if he just went to sleep. There was no struggle and no discomfort involved.
It seems good that there are three other dogs here to carry on. Lucy is more clingy than ever. Wherever I go, she goes and when she can't go with me she pouts. When I get back home, she's like a crazy dog because she is so excited. At my age, I am more concerned about my dog outliving me. Fortunately my daughter and son-in-law will be her parents if that should happen.
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Tonight I worked triceps, biceps, forearms and abs at the gym. The workout was vigorous, aggressive and gratifying. The biceps are actually beginning to shine. They are like little boulders. What my arms aren't is big, just fairly defined. It's all good!
One young fellow was such a Peacock that he could hardly stop checking out himself in the mirrors long enough to do his routine. It was a comedy! I'm pretty vain, but he has be beat hands down. He had a really odd walk too....very self-conscious.
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Tonight I worked triceps, biceps, forearms and abs at the gym. The workout was vigorous, aggressive and gratifying. The biceps are actually beginning to shine. They are like little boulders. What my arms aren't is big, just fairly defined. It's all good!
One young fellow was such a Peacock that he could hardly stop checking out himself in the mirrors long enough to do his routine. It was a comedy! I'm pretty vain, but he has be beat hands down. He had a really odd walk too....very self-conscious.
yes you get people like that, they walk like they have two Barrels under their arms.
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yes you get people like that, they walk like they have two Barrels under their arms.
ILS
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Delt and arms:
Military press 2 x 8 115lbs (cleaned the weight first. Shoulder was hurting. )
Lateral raises 2 x 10 30lbs
Machine laterals 2 x 10 60-70lbs
Rear lateral raises 2 x 10 35lbs
Rear delt machine 2 x 10
Dumbbell Shrugs 2 x 10 85lbs
Ez bar curl 2 x 10 95lbs
Straight bar pulley curls 3 x 12
concentration curls 1 x 8 (tried Arnold style. Wasn't feeling it)
rope curls 2 x 12
Weighted dips 2 x 10 25lbs (went deep and not shallow)
traditional tricep pushdowns 3 x 10
rope tricep 2 x 10
tricep machine 2 x 10
wrist curls 2 x 25 95lbs (at home I actually have a forearm bench. Doing these across my knees just doesn't feel as good as my bench)
reverse grip curls 2 x 12 (used light weight due to elbow pain)
ab coaster 2 x 26 40lbs
seated ab crunch machine 2 x 15
Gym Observations: Pet peeve edition.
Saw this 60 something year old guy who was completely out of shape with zero muscles. He puts the pin at the bottom of the plate rack of a delt lateral machine. He jams the rack up and down with his entire body. I swear people are so delusional when it comes to bodybuilding.
Tired of seeing the sit in the machine guy. He basically only uses machines that he can sit in. He will sit in each machine for about 10 minutes doing a set once in awhile. On what planet will this get you in shape?
Saw this huge solid power lifter type guy again. He's the one who sometimes trains like a fitness trainer which is shocking considering how big and strong looking he is. He doesn't look like a bodybuilder but looks like a NFL Tackle. This time I actually saw him doing powerlifting. He was doing a lot of reps with a lot of plates in the deadlift. I bet if I see him tomorrow he might be on the treadmill or doing burpees.
Saw a fairly good bodybuilder using the seated calf machine. He had so many plates on it that he had to yank on the handles every rep to complete a rep. Take all those plates off and let your calves do the work. I should talk. I have zero calf development. At least they are functional.
Seeing more and more people on cardio machines with tablet computers. If you can do the internet while doing cardio you are not exerting yourself.
For some reason this gym that has been around for 12 years is really exploding in popularity lately. I don't know what's going on? In January at 9AM the time I train the place was always fairly empty. Now it's like a party going on. It's still not crowded but I like when it's just about empty.
Really missing my home gym lately. So many tweaks I have made to make it completely functional. Everything feels perfect unlike some of the machines, bars and benches in this gym. Another month maybe I will return home.
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yes you get people like that, they walk like they have two Barrels under their arms.
This guy was a string bean. He has a good frame though...very broad shoulders. When he matures physically, he could have an excellent build. His workouts would be much more productive if he didn't spend most of his time at the gym, checking himself out in the mirrors instead of lifting.
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I'm leaving for the gym is a couple of minutes. Tonight, I will work my back so I'll report "back" after I'm done.
On another note, my son-in-law and daughter bought a car this afternoon. My daughter wanted something compact to drive. In memory of the 1973 Super Beetle we gave he on her 16th birthday, she selected a 2013 VW Bug with a moon roof, leather interior and turbo engine. It's cute that she's so nostalgic. Next up, my son-in-law needs to find something that suits his macho image. He's thinking about a truck or a jeep.
I don't know if they are actually getting two cars from the payoff of the one which was totaled, but I am pleased that they are being conservative about it. Yikes! They are actually acting more maturely. It makes no sense to go into debt for a drive.
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Prime that is bad news about your tooth. It seems dentist are all about root canals and crowns. I have never heard of a guy getting fillings anymore. Of course the dentist would rather have a $1500 dollar pay day for 20 minutes of work than $300 bucks for a filling.
Update! Had the dentist appointment today. He looked at the broken or chipped tooth and said, "that's nothing, I'll fix it in no time." Forty minutes later I was out of there with a smooth tooth and a numb jaw.
On thing you all may have to look forward to is that as folks age their teeth become more brittle and therefore easier to chip or break. Every day, I learn another reason why it sucks to get old! :'(
Worked back tonight. It is out of sequence for me to work back following arms, but it was a great workout. Stuck to the routine including the number of reps and increased the resistance....in some cases by quite a bit. -Feeling really good right now. -In and out in 45 minutes.
As far as gym observations, all the usual suspects were working out with me tonight, meaning there is nothing of note to report, except to say there are some hot women who workout between 8:00 and 9:00 p.m. if I were a lot younger and looking for a date, this could be the place to find one.
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I feel like King kong today. I actually managed some Bodyweight Dips yesterday evening. No big deal but after my injury very good. I did a full body workout 3 sets per ex.
Parallel bar dips
one arm DB rows
upright rows
ez reverse curls
Barbell Hacks
Calf raises (Bodyweight max reps)
Hanging knee raises (arms supported bench)
Man.. i feel my chest and tris today. Today is a cardio Day... run through the woods.
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I feel like King kong today. I actually managed some Bodyweight Dips yesterday evening. No big deal but after my injury very good. I did a full body workout 3 sets per ex.
Parallel bar dips
one arm DB rows
upright rows
ez reverse curls
Barbell Hacks
Calf raises (Bodyweight max reps)
Hanging knee raises (arms supported bench)
Man.. i feel my chest and tris today. Today is a cardio Day... run through the woods.
8)
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back/traps/abs/treadmill/calves
chins wide x3x12 and 1 inner x12
tbar rows standing version ,,,2 plates,2.5 plates,3 plates,3.5 plates
low pulley rows x3 165/180/195 used wider version of the usual triangle bar
hammer underhanded pulldowns x3 2 plates a side x10
upper rope pulls to face/head x3
traps
185 no straps x12.225 x12 no straps,275/295/315 straps 10/10/8
lower back hypers weighted x15 reps
abs
treadmill
calves 5 sets standing raises 200/220/230/240/240
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Cardio day:
Doing my thing on the treadmill. All the treadmills are open but a girl has to pick the one by me. Spread out.
Losing weight rapidly. I think the running intervals on the treadmill is frying my system. I just feel I'm losing some muscle too. I feel washed out and shot since I began adding intervals to my weight program. Maybe next cardio day I will go for a casual 2 to 3 mile run to get away from the intensity of HIT cardio intervals.
Hit the heavy bag after the cardio session. Surprisingly my elbow joint didn't protest like it did last time. Just weird. I know hitting the bag is hard on the joints at my age but it feels good to do a power exercise that has a conditioning component.
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Cardio day:
Doing my thing on the treadmill. All the treadmills are open but a girl has to pick the one by me. Spread out.
Losing weight rapidly. I think the running intervals on the treadmill is frying my system. I just feel I'm losing some muscle too. I feel washed out and shot since I began adding intervals to my weight program. Maybe next cardio day I will go for a casual 2 to 3 mile run to get away from the intensity of HIT cardio intervals.
Hit the heavy bag after the cardio session. Surprisingly my elbow joint didn't protest like it did last time. Just weird. I know hitting the bag is hard on the joints at my age but it feels good to do a power exercise that has a conditioning component.
whats your weight?do you look leaner due to it?muscle to fat ratio is it showing build 'look 'wise and whats your food intake like?
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I feel like King kong today. I actually managed some Bodyweight Dips yesterday evening. No big deal but after my injury very good. I did a full body workout 3 sets per ex.
Parallel bar dips
one arm DB rows
upright rows
ez reverse curls
Barbell Hacks
Calf raises (Bodyweight max reps)
Hanging knee raises (arms supported bench)
Man.. i feel my chest and tris today. Today is a cardio Day... run through the woods.
If we exercise our calves most of everyday by walking, climbing and depending stairs and by running, how much more benefit is there in doing them as a bodyweight exercise?
What is most important is that your feeling good....just don't overdo it.
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If we exercise our calves most of everyday by walking, climbing and depending stairs and by running, how much more benefit is there in doing them as a bodyweight exercise?
What is most important is that your feeling good....just don't overdo it.
because calves need an overload 'load'to get growth..so say you weigh 180 lbs on a calf raise unless your doing 20/25 reps for a burn your not going to get an increase in size.genetics 100 pct on calves helps but I was able to improve them by going heavy 8-10 with bigger weights forced reps too..i did the hi rep thing as well.
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because calves need an overload 'load'to get growth..so say you weigh 180 lbs on a calf raise unless your doing 20/25 reps for a burn your not going to get an increase in size.genetics 100 pct on calves helps but I was able to improve them by going heavy 8-10 with bigger weights forced reps too..i did the hi rep thing as well.
Thanks for the explanation. My weighted rep range is about 15 using 260 lbs. on the standing calf raise. I'm weakest on seated calf raises. -Can't seem to top about 150 lbs. for 10-15 reps
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whats your weight?do you look leaner due to it?muscle to fat ratio is it showing build 'look 'wise and whats your food intake like?
5'8" 181lbs. Starting to get leaner but feel I'm losing muscle. Hard running will make you look like a runner. I have always fluctuated between being muscular and looking like a runner. When I try to be a good lifter and a good runner I'm not good at either. Note I'm not a bodybuilder. I'm just into fitness and trying to look good. Going to take it down to about 175lbs and hopefully I won't be too much of a mess.
The thing that always bugs me if can include a vain statement is that when I lean out it comes off my face first. I don't look good facially when I'm lean.
I always eat a good breakfast, lunch and afternoon snack. Dinner is either good or bad. Late night snacks and weekend beer is the problem. I always try to out work a bad diet. I know it's the wrong approach.
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If we exercise our calves most of everyday by walking, climbing and depending stairs and by running, how much more benefit is there in doing them as a bodyweight exercise?
What is most important is that your feeling good....just don't overdo it.
no i am just getting back into it. when i use Bodyweight i do as many as possible and go for some Burns. I will say one thing about calfs, the biggest i have seen was an old man here a few years back cycling slowly on his Bicycle... thousands of Hours and reps on the Bike. If i train them at Home i go barefoot but not in the Gym it´s frowned upon. Free weight Squats have built muscle too on thighs. I believe Rich mentioned Wilf Sylvester?
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5'8" 181lbs. Starting to get leaner but feel I'm losing muscle. Hard running will make you look like a runner. I have always fluctuated between being muscular and looking like a runner. When I try to be a good lifter and a good runner I'm not good at either. Note I'm not a bodybuilder. I'm just into fitness and trying to look good. Going to take it down to about 175lbs and hopefully I won't be too much of a mess.
The thing that always bugs me if can include a vain statement is that when I lean out it comes off my face first. I don't look good facially when I'm lean.
I always eat a good breakfast, lunch and afternoon snack. Dinner is either good or bad. Late night snacks and weekend beer is the problem. I always try to out work a bad diet. I know it's the wrong approach.
IS THIS FOR SUMMER LOOK?OR IN GENERAL YOU FELL GOOD AT THAT WEIGHT.WHEN I WAS SICK IN AUG/SEPT MY WEIGHT DROPPED AT 175 I WAS IN GREAT SHAPE BUT MY FACE WAS TOO DRAWN I THINK,WHEN I WAS TAN IT LOOKED GOOD THO.OCT THROUGH NOW I BROUGHT MY WEIGHT CLOSE TO 190 AND STILL HAVE ABS AND VEINS SHOULDERS/CHEST .I DO MISS THE LOWWER ABDOMEN FLATTER LOOK BY SUMMER I WILL DROP SOME WATER/FAT GO TO 180 AND THATS THE LOWEST NOW FOR ME ,STILL AT 5'7 AND LEAN I STILL HOLD GOOD SIZE.IF IT WORKS AND YOU LOOK GOOD 'RICH'STOP BEATING YOURSELF UP.
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IS THIS FOR SUMMER LOOK?OR IN GENERAL YOU FELL GOOD AT THAT WEIGHT.WHEN I WAS SICK IN AUG/SEPT MY WEIGHT DROPPED AT 175 I WAS IN GREAT SHAPE BUT MY FACE WAS TOO DRAWN I THINK,WHEN I WAS TAN IT LOOKED GOOD THO.OCT THROUGH NOW I BROUGHT MY WEIGHT CLOSE TO 190 AND STILL HAVE ABS AND VEINS SHOULDERS/CHEST .I DO MISS THE LOWWER ABDOMEN FLATTER LOOK BY SUMMER I WILL DROP SOME WATER/FAT GO TO 180 AND THATS THE LOWEST NOW FOR ME ,STILL AT 5'7 AND LEAN I STILL HOLD GOOD SIZE.IF IT WORKS AND YOU LOOK GOOD 'RICH'STOP BEATING YOURSELF UP.
In my experience one's face reflects significant weight loss before you see it elsewhere on your body, such as your abs. Once your new weight is maintained for awhile, your facial appearance evens out, depending on how flexible your skin is. Of course people show weight loss in different ways, depending on their genetics.
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nature stores fat on the stomach and hip area. Infact in the old days the "Fatter" people stood more chance of living over winter.
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nature stores fat on the stomach and hip area. Infact in the old days the "Fatter" people stood more chance of living over winter.
In my case, I would not survive very long without food and shelter.
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In my case, I would not survive very long without food and shelter.
......But you have cunning my Friend ;D
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......But you have cunning my Friend ;D
And that's a good thing to have. It will take you places that fat hips and fat stomach won't.
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And that's a good thing to have. It will take you places that fat hips and fat stomach won't.
I think one survival expert said that it´s not just about what you know ..but that you want to survive that makes the difference.
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DELTS/BI'S FORARMS ...HOME WORKOUT..
SIDE RAISES 15/20 DB ...30/30/30 10-12 REPS
UNDERHANDED CURL BAR FR RAISES X3
DB PRESS'THESE SUCKED 'BECAUSE I STILL AM DOING PALMS IN TO PRESS AND COULD ONLY DO 30 LBERS :-\ GETTING THEM OFF MY SHOULDER.I TRIED 45'S COULD NOT BUDGE L/S OFF SHOULDER :P..I DID 15 REPS SLOW TO BURN THEM THO...X3
SEATED REAR LATERALS 30 LB DBS X4
WIDE CABLE UPRIGHT ROWS HITS SIDE DELTS TOO X4
BI'S
SUPESET CABLE CURLS WITH HAMMERS X4
SEATED CONCENTRATION CURLS X3
DB CURLS ALT ARM REPS WITH DROP X3 45 TO 30'S
REVERSE CURLS AND WRIST CURLS FOR FOREARMS
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Back and chest:
Power cleans and jerks 3 x 3 160lbs 1 x 1 175lbs ( I know it's light. It's all my shoulder can take.)
Pull ups 3 x max
Seated lat row with V handle 2 x 12 170lbs
Dumbbell row off bench 2 x 10 80lbs (all the way down and all the way up)
Reverse grip pulldowns 2 x 10
Dumbbell bench press 2 x 8 75lbs (all the way down and up)
Hammer strength bench 2 x 8
Incline fly 2 x 10
Machine fly 3 x 10
Push ups 1 x max
stiff leg dead 2 x 6 195lbs
Weighted hypers 2 x 15 25lbs plate behind head
Ab coaster 2 x 26 40lbs
Seated machine crunch 2 x 15
Gym Observations:
My gym friend told me how he hurt his back a couple of days ago. I feel for him having my share of problems. He said it hurt to stand but he wanted to do some light cardio.
Even though it snowed about 5 inches the gym was crowded.
Think I over did it this week training. Leaning out too quickly and I'm having trouble sleeping. Might just take the weekend off. Going to see how I feel with just a Saturday off.
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Back and chest:
Power cleans and jerks 3 x 3 160lbs 1 x 1 175lbs ( I know it's light. It's all my shoulder can take.)
Pull ups 3 x max
Seated lat row with V handle 2 x 12 170lbs
Dumbbell row off bench 2 x 10 80lbs (all the way down and all the way up)
Reverse grip pulldowns 2 x 10
Dumbbell bench press 2 x 8 75lbs (all the way down and up)
Hammer strength bench 2 x 8
Incline fly 2 x 10
Machine fly 3 x 10
Push ups 1 x max
stiff leg dead 2 x 6 195lbs
Weighted hypers 2 x 15 25lbs plate behind head
Ab coaster 2 x 26 40lbs
Seated machine crunch 2 x 15
Gym Observations:
My gym friend told me how he hurt his back a couple of days ago. I feel for him having my share of problems. He said it hurt to stand but he wanted to do some light cardio.
Even though it snowed about 5 inches the gym was crowded.
Think I over did it this week training. Leaning out too quickly and I'm having trouble sleeping. Might just take the weekend off. Going to see how I feel with just a Saturday off.
yes a couple of Days off and good food will put you right. Visit Stevo for a real Italian meal... :) Today it´s a wet rainy Day here. Not really cold so i might just brave the elements later Tonight and go for an easy run.
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yes a couple of Days off and good food will put you right. Visit Stevo for a real Italian meal... :) Today it´s a wet rainy Day here. Not really cold so i might just brave the elements later Tonight and go for an easy run.
My wife is Italian. :)
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My wife is Italian. :)
Oh ...OK :) good taste. Women and food...
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Oh ...OK :) good taste. Women and food...
Worked legs at home again. Measured my quads before and after the workout. I pump I felt was real. My quads were an inch larger. Sadly that's only a temporary gain. My legs feel good today.
I have a busy week this week, with something going on almost everyday. It is going to be challenging for me to get to the gym. I am going to make every effort to do so because us old guys might lose what we've gained and there is less time to get it back. ;D
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Worked legs at home again. Measured my quads before and after the workout. I pump I felt was real. My quads were an inch larger. Sadly that's only a temporary gain. My legs feel good today.
I have a busy week this week, with something going on almost everyday. It is going to be challenging for me to get to the gym. I am going to make every effort to do so because us old guys might lose what we've gained and there is less time to get it back. ;D
I think it´s great that you are so active every day. I see a lot of older people in the woods when i run going Nordic walking. Good for them to still be active and not sitting at Home looking out a window. You are very active Jay. More than some half your age.
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LEG DAY ;D :P 8)...
LEG PRESS WARMUP 3 PLATES X15,,,5 PLATES X12,6X10,7X0,8X6 BRUTAL
V SQUAT HAMMER 3,4,5 PLATES SIDE 'THESE ARE FUN 'NICE SMOOTH MACHINE
LUNGES WALKING KETLLES LUNGES 45 LBERS X2
EXTENSIONS SETS OF 12 220/235/250
HAMS
SINGLE LEG CURLS 80/90/100 SETS OF 10 ..80 IS LIGHT 100 GETS HEAVY LIKE A MOFO..
I WAS DARING SLDL 2ND EXERCISE 185/225/235
CALVES
5 SETS CALF RAISES ON LEG PRESS WENT LIGHT WITH REPS START SET PROGRESSED TO LAST 2 SETS HEAVY 10 REPS SETS
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DELTS/BI'S FORARMS ...HOME WORKOUT..
SIDE RAISES 15/20 DB ...30/30/30 10-12 REPS
UNDERHANDED CURL BAR FR RAISES X3
DB PRESS'THESE SUCKED 'BECAUSE I STILL AM DOING PALMS IN TO PRESS AND COULD ONLY DO 30 LBERS :-\ GETTING THEM OFF MY SHOULDER.I TRIED 45'S COULD NOT BUDGE L/S OFF SHOULDER :P..I DID 15 REPS SLOW TO BURN THEM THO...X3
SEATED REAR LATERALS 30 LB DBS X4
WIDE CABLE UPRIGHT ROWS HITS SIDE DELTS TOO X4
BI'S
SUPESET CABLE CURLS WITH HAMMERS X4
SEATED CONCENTRATION CURLS X3
DB CURLS ALT ARM REPS WITH DROP X3 45 TO 30'S
REVERSE CURLS AND WRIST CURLS FOR FOREARMS
Shoulder still that bad, eh? :-\
It looks like you worked around it fairly well because your recent pics look on-par.
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Shoulder still that bad, eh? :-\
It looks like you worked around it fairly well because your recent pics look on-par.
thanks man...yeah I have worked around it well to be honest.i can front press ok with almost usual rom.i do the seated shoulder press with a stack weight on it,i can do the inner grip palms facing version .when you do dbells you start square one on your shoulder that's tough for me barbell you start at top position im good there...
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Leg day:
Dumbbell squat 2 x 12 80lbs dumbbells. (Completely bent my legs with a fairly straight back holding the dumbbells at my sides. Could not go any deeper.)
Leg press 2 x 12 4 plates a side (went deep)
leg extension 3 x 12
standing leg curls 2 x 12
standing calf raise 2 x 12
seated calf 2 x 15 90lbs
4 way neck 2 sets of 15
ab coaster 2 x 27 40lbs.
seated ab crunch machine 2 x 15
Gym Observations:
Damn I have zero calf development.
Saw another built young guy using moderate weights and quick sets. Maybe the universe is telling me to use moderate weights. An example of his chest workout. Started with decline dumbbell presses. He did about 4 quick sets with about 60lbs. His arms were huge. He was using about 40lb for incline dumbbell flies.
A young tall thin brunette got on the treadmill and ran really fast for about 30 minutes. I was impressed.
I mentioned it before but it's a peeve of mine. Why is everyone doing partials? I'll answer that. So they can handle heavy weights that they couldn't use without the cheat. An older guy take two 80lbs dumbbells for flat benching. He did sets of half reps. I'm sure if you asked him he would delusionally say he was doing a full rep or that is the proper way to do a press to prevent injury is another excuse I have heard.
This is a typical hard core gym. Everyone comes dressed to workout and no one changes in the locker room or uses the showers there.
This hard core gym does have those big inflated balls. The old people use it against a wall to do squats like the owner taught them.
The temperature is heating up in NJ. Tomorrow I will run outside for the first time in months due to nerve damage in my foot. The foot is good and tested on the treadmill. Time to run outside. I can't wait.
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chest
seated chest press x4 135-165 ,,reps 10-12
inc press 135-155-165-135 same reps
inc flyes x3 30/35/40 slow and squeeze sets 10
cable crossovers x3
finished 2 sets decline pushups x15 1set bw 1 set with 25 lb plate on loer back
tris
overhead rope extensions x4 ..90-120
reverse underhanded pushdownsx4..90-120
dip machine x3..170/180/190
db lying extensions x2 ..20-30 db
all sets to 12
abs
treadmill
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Worked out at home. Since it was arm day and I don't have any equipment at home, I did a bunch of push-ups....5 sets of 20 regular push-ups, 3 sets of 20 standing push-outs off the bathroom vanity. I tried doing triceps by turning my back the the vanity and mimicking dips. It sort of worked. I'm hoping to make it to the gym sometime today to work hams, calves and abs. -just need to get some paperwork finished first.
I don't know if I mentioned this before but I also exercise my core muscles every morning except Sunday morning. Today I did side bends, 2 sets of 100. Yesterday I did crunches - 2 sets of 20 for each of three positions, front, left twist and right twist. I really get a burn from these.
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Thinking about going back to my home gym. I trained mainly at home for decades. During the summer of 2015 and into 2016 I have trained at two commercial gyms almost exclusively.
I was talking about the positives and negatives of home vs commercial training with my friend in the gym.
1. At home I have spotting safety racks for benching, inclines, and squatting. In the commercial gym I use the power rack for squatting but I have to rely on others for a spot when benching. Many don't have a clue how to spot and do stuff like wrapping their hands around the bar for every rep making it way too easy.
2. At home everything works with the function intended. If anything didn't I would get rid of it. At the gym as we all know it's fun to try different stuff but how many times have you tried some new machine or a bench to find it unuseable?
3. At home I have a quality power bar and a quality Olympic bar. In the commercial gyms the bars were horrible. Knurling that was barely existent and some with the sleeves so loose it appeared dangerous.
4. At the home gym there is never any waiting. I've have run into many professional machine sitters. They sit in the machines and just relax doing a non taxing set. It really pisses me off when a guy sits in a machine for 15 minutes watching everyone else train.
5. I like all kinds of music. This hard core gym only plays rock from the 70's and a little rock for the other years. I don't like to lift with ear buds. At home I have satellite radio and a cd player. I switch between dance, pop, motown 70s, 60's, 80's, 90's and current on a whim.
6. At the commercial gym I do feed off the energy of the gym. At home I can sometimes rest too long between sets. How can you dog it in a commercial gym when someone can be making gym observations on you and posting it on getbig?
7. Zero hot girls in my basement gym. A matter of fact it's only me all the time.
8. The treadmills are obviously superior in the commercial gym than my home unit but my display is light years clearer and better. If you're a runner instead of a walker you can tell instantly the difference between a good treadmill and a commercial grade.
9. My heavy bag is leather and doesn't swing insanely like the cheap heavy bag this gym has. The commercial gym has the bottom third of the bag almost a solid rock. I pity the fool who hits it low. They will break their hand.
10. The commercial gym has an outstanding neck machine and at home I use an old fashion weight helmet. It works but it's so nice to have the use of that machine.
11. I am beginning to miss my home gym. Getting nostalgic for my old workout routines that I can do in my home gym. I think very soon I will go back home for awhile.
-
Thinking about going back to my home gym. I trained mainly at home for decades. During the summer of 2015 and into 2016 I have trained at two commercial gyms almost exclusively.
I was talking about the positives and negatives of home vs commercial training with my friend in the gym.
1. At home I have spotting safety racks for benching, inclines, and squatting. In the commercial gym I use the power rack for squatting but I have to rely on others for a spot when benching. Many don't have a clue how to spot and do stuff like wrapping their hands around the bar for every rep making it way too easy.
2. At home everything works with the function intended. If anything didn't I would get rid of it. At the gym as we all know it's fun to try different stuff but how many times have you tried some new machine or a bench to find it unuseable?
3. At home I have a quality power bar and a quality Olympic bar. In the commercial gyms the bars were horrible. Knurling that was barely existent and some with the sleeves so loose it appeared dangerous.
4. At the home gym there is never any waiting. I've have run into many professional machine sitters. They sit in the machines and just relax doing a non taxing set. It really pisses me off when a guy sits in a machine for 15 minutes watching everyone else train.
5. I like all kinds of music. This hard core gym only plays rock from the 70's and a little rock for the other years. I don't like to lift with ear buds. At home I have satellite radio and a cd player. I switch between dance, pop, motown 70s, 60's, 80's, 90's and current on a whim.
6. At the commercial gym I do feed off the energy of the gym. At home I can sometimes rest too long between sets. How can you dog it in a commercial gym when someone can be making gym observations on you and posting it on getbig?
7. Zero hot girls in my basement gym. A matter of fact it's only me all the time.
8. The treadmills are obviously superior in the commercial gym than my home unit but my display is light years clearer and better. If you're a runner instead of a walker you can tell instantly the difference between a good treadmill and a commercial grade.
9. My heavy bag is leather and doesn't swing insanely like the cheap heavy bag this gym has. The commercial gym has the bottom third of the bag almost a solid rock. I pity the fool who hits it low. They will break their hand.
10. The commercial gym has an outstanding neck machine and at home I use an old fashion weight helmet. It works but it's so nice to have the use of that machine.
11. I am beginning to miss my home gym. Getting nostalgic for my old workout routines that I can do in my home gym. I think very soon I will go back home for awhile.
good read rich and observations...
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delts and arms:
Press behind neck 3 x 6 120lbs (Light weight but it was all the way down to the traps. My shoulder is just shot.)
Dumbbell laterals 2 x 10 25lbs
Dumbbell rear laterals standing bent over 2 x 10 30lbs
Rear delt machine 2 x 10
delt lateral machine 2 x 10 70lbs
Barbell shrugs 2 x 10 255lbs
EZ barbell curls 2 x 10 90lbs
straight bar cable curls 3 x 12
machine scott curls 2 x 8 ( so weak on them from the previous exercises)
Weighted dips 2 x 10 25lbs ( no shallow dips. All the way down)
traditional tricep pushdowns 3 x 12
tricep machine 2 x 10
wrist curls 2 x 25 90lbs
reverse grip pulley curls with straight bar 2 x 12
Ab coaster 2 x 20 60lbs
ab crunch machine 2 x 15
Gym observations:
Two guys talked to each other by the dumbbells for at least 45 minutes. They didn't do one set.
More and more girls are working out here. I don't get it but this place is suddenly popular. Maybe it's the 75 degree weather and the girls feel the pressure to get into shape for the summer.
Owner was pissed that someone left a 100lbs plate flat on the floor. They are really hard to lift up when flat with no where to grip it.
Sometimes I really feel my working out life would have been better spent if I never heard of lifting weights. Such things as body weight exercises, judo, and I would be healthy and in great shape without destroying my joints.
I know I did press behind the neck with a bad shoulder. I can hear the "what the fucks". I did them for almost 40 years without a problem. Now that I don't do them anymore my shoulder is shot. Just wonder if controlled full range of motion press behind the necks will improve flexibility and strengthen my shoulder. Anyway I'm using smooth controlled full range of motion with 120lbs. I might work up eventually if my experiment works to 135lbs pushed off the traps to full extension. I missed my younger days when I could use heavy weights but I do what I can do now.
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delts and arms:
Press behind neck 3 x 6 120lbs (Light weight but it was all the way down to the traps. My shoulder is just shot.)
Dumbbell laterals 2 x 10 25lbs
Dumbbell rear laterals standing bent over 2 x 10 30lbs
Rear delt machine 2 x 10
delt lateral machine 2 x 10 70lbs
Barbell shrugs 2 x 10 255lbs
EZ barbell curls 2 x 10 90lbs
straight bar cable curls 3 x 12
machine scott curls 2 x 8 ( so weak on them from the previous exercises)
Weighted dips 2 x 10 25lbs ( no shallow dips. All the way down)
traditional tricep pushdowns 3 x 12
tricep machine 2 x 10
wrist curls 2 x 25 90lbs
reverse grip pulley curls with straight bar 2 x 12
Ab coaster 2 x 20 60lbs
ab crunch machine 2 x 15
Gym observations:
Two guys talked to each other by the dumbbells for at least 45 minutes. They didn't do one set.
More and more girls are working out here. I don't get it but this place is suddenly popular. Maybe it's the 75 degree weather and the girls feel the pressure to get into shape for the summer.
Owner was pissed that someone left a 100lbs plate flat on the floor. They are really hard to lift up when flat with no where to grip it.
Sometimes I really feel my working out life would have been better spent if I never heard of lifting weights. Such things as body weight exercises, judo, and I would be healthy and in great shape without destroying my joints.
I know I did press behind the neck with a bad shoulder. I can hear the "what the fucks". I did them for almost 40 years without a problem. Now that I don't do them anymore my shoulder is shot. Just wonder if controlled full range of motion press behind the necks will improve flexibility and strengthen my shoulder. Anyway I'm using smooth controlled full range of motion with 120lbs. I might work up eventually if my experiment works to 135lbs pushed off the traps to full extension. I missed my younger days when I could use heavy weights but I do what I can do now.
RICH there is nothing to be ashamed of with 120 lb presses you can still pump the delts just as good with slow tempo or more reps ,delts to me respond better to reps more than weight to me at least,yeah 185/225 behind the neck press looks impressive around the other guys/kids at the gym ,but sometimes you can't have it all...
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Whenever I see a guy using 225lbs in the press behind the neck they are using the smith machine and only going half way down. I understand what you are saying. I really believe we would all be better bodybuilders if we left the ego at the door and trained the muscle instead of the ego.
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Thinking about going back to my home gym. I trained mainly at home for decades. During the summer of 2015 and into 2016 I have trained at two commercial gyms almost exclusively.
I was talking about the positives and negatives of home vs commercial training with my friend in the gym.
1. At home I have spotting safety racks for benching, inclines, and squatting. In the commercial gym I use the power rack for squatting but I have to rely on others for a spot when benching. Many don't have a clue how to spot and do stuff like wrapping their hands around the bar for every rep making it way too easy.
2. At home everything works with the function intended. If anything didn't I would get rid of it. At the gym as we all know it's fun to try different stuff but how many times have you tried some new machine or a bench to find it unuseable?
3. At home I have a quality power bar and a quality Olympic bar. In the commercial gyms the bars were horrible. Knurling that was barely existent and some with the sleeves so loose it appeared dangerous.
4. At the home gym there is never any waiting. I've have run into many professional machine sitters. They sit in the machines and just relax doing a non taxing set. It really pisses me off when a guy sits in a machine for 15 minutes watching everyone else train.
5. I like all kinds of music. This hard core gym only plays rock from the 70's and a little rock for the other years. I don't like to lift with ear buds. At home I have satellite radio and a cd player. I switch between dance, pop, motown 70s, 60's, 80's, 90's and current on a whim.
6. At the commercial gym I do feed off the energy of the gym. At home I can sometimes rest too long between sets. How can you dog it in a commercial gym when someone can be making gym observations on you and posting it on getbig?
7. Zero hot girls in my basement gym. A matter of fact it's only me all the time.
8. The treadmills are obviously superior in the commercial gym than my home unit but my display is light years clearer and better. If you're a runner instead of a walker you can tell instantly the difference between a good treadmill and a commercial grade.
9. My heavy bag is leather and doesn't swing insanely like the cheap heavy bag this gym has. The commercial gym has the bottom third of the bag almost a solid rock. I pity the fool who hits it low. They will break their hand.
10. The commercial gym has an outstanding neck machine and at home I use an old fashion weight helmet. It works but it's so nice to have the use of that machine.
11. I am beginning to miss my home gym. Getting nostalgic for my old workout routines that I can do in my home gym. I think very soon I will go back home for awhile.
From what you say, you have a well equipped home gym. If you don't need the inspiration of seeing other people working out around you, you probably don't need to spend time and money on a gym membership. Having said this, why not use both? When you get tired of working out at home, hit the gym and vice versa.
Presently, I am working out at home because going to the gym is temporarily less convenient. I have literally no equipment and no where to put it if I had it. This limits me to body weight exercises. It has surprised me how much I am getting out of them. Of course I am doing high reps since high resistance isn't possible. My jeans actually fit tighter in the thigh and I did not shrink them in the drier. LOL! At the conclusion of my workout, I feel pumped. The next day I am pleasantly sore. I might add some dumbbells for added movements since I'd only need a couple of sizes and they don't take up a lot of room.
I say do whatever you need to, to keep your workouts interesting and fresh. I don't need or want to get big anymore. I just want to stay in shape and this seems to be working out pretty well for me lately.
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RICH there is nothing to be ashamed of with 120 lb presses you can still pump the delts just as good with slow tempo or more reps ,delts to me respond better to reps more than weight to me at least,yeah 185/225 behind the neck press looks impressive around the other guys/kids at the gym ,but sometimes you can't have it all...
High reps and lower resistance must work well for a lot of folks. I've noticed that the people with the biggest and most defined delts at the gym employ this methodology. I personally know that a shoulder injury, no matter how minor, really sets one back and is slow to recover. I believe in working my joints enough to ward off bone loss and arthritis, but not so much that I mess them up.
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From what you say, you have a well equipped home gym. If you don't need the inspiration of seeing other people working out around you, you probably don't need to spend time and money on a gym membership. Having said this, why not use both? When you get tired of working out at home, hit the gym and vice versa.
Presently, I am working out at home because going to the gym is temporarily less convenient. I have literally no equipment and no where to put it if I had it. This limits me to body weight exercises. It has surprised me how much I am getting out of them. Of course I am doing high reps since high resistance isn't possible. My jeans actually fit tighter in the thigh and I did not shrink them in the drier. LOL! At the conclusion of my workout, I feel pumped. The next day I am pleasantly sore. I might add some dumbbells for added movements since I'd only need a couple of sizes and they don't take up a lot of room.
I say do whatever you need to, to keep your workouts interesting and fresh. I don't need or want to get big anymore. I just want to stay in shape and this seems to be working out pretty well for me lately.
A home gym doesn't have to be elaborate like the one I have. You can do so much on a very small foot print of a gym. Look at power blocks and their bench with attachments. Also look at IronMaster dumbbells and their super bench with attachments. Just using dumbbells you can have a really great home work out. You can do something like this two or three times a week.
Dumbbell squats 2 x 10 (dumbbells held at sides and really sink it but don't bend over and deadlift it. Back straight.
Dumbbell lunges 2 x10
Stiff leg deadlifts 2 x10
pull ups 2 x max
Dumbbell row with knee on bench 2 x 10
dumbbell bench 2 x 8
incline dumbbell bench 2 x 8
dumbbell shoulder press 2 x 8
dumbbell delt laterals 2x 10
alternate bicep curl 2 x 8
two arm dumbbell tricep extension 2 x 8
dumbbell one leg calf raise 2 x 15
ab and neck
Of course there are many other exercises and if you get the attachments from Ironmaster there are a lot more exercises. You can have a really good home gym and store everything in the space of a love seat couch.
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A home gym doesn't have to be elaborate like the one I have. You can do so much on a very small foot print of a gym. Look at power blocks and their bench with attachments. Also look at IronMaster dumbbells and their super bench with attachments. Just using dumbbells you can have a really great home work out. You can do something like this two or three times a week.
Dumbbell squats 2 x 10 (dumbbells held at sides and really sink it but don't bend over and deadlift it. Back straight.
Dumbbell lunges 2 x10
Stiff leg deadlifts 2 x10
pull ups 2 x max
Dumbbell row with knee on bench 2 x 10
dumbbell bench 2 x 8
incline dumbbell bench 2 x 8
dumbbell shoulder press 2 x 8
dumbbell delt laterals 2x 10
alternate bicep curl 2 x 8
two arm dumbbell tricep extension 2 x 8
dumbbell one leg calf raise 2 x 15
ab and neck
Of course there are many other exercises and if you get the attachments from Ironmaster there are a lot more exercises. You can have a really good home gym and store everything in the space of a love seat couch.
yep.i don't have a great bench it adjusts but its rickety slightly so I put dunbell on rear bottom base when I incline or shoulder press.i have dumbells 15/20/30/45/50/60..need in between ones and then 70-100's trying to locate online 'used'.I HAVE A MULTI FUNCTIONAL STACK MACHINE THAT DOES EVERYTHING...and have push up 'perfect pushup'handles.
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BACK .TRAPS/ABS AT HOME
FRONT PULLDOWNS X4 SUPERSETTED WITH DB PULLOVERS
SINGLE ARM LOW CABLE ROWS X4
STANDING UPPER BACK ROW X4
SINGLE ARM UNDERHANDED PULLDOWNS X3
TRAPS
DB SHRUG X3
CABLE TO FRONT X3
BEHIND BACK REAR CABLE X3
ABS
120 REPS SETS OF FLOOR CRUNCHES LEGS ON BENCH AND DECLINE BENCH SUPPORTED LEG RAISES
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A home gym doesn't have to be elaborate like the one I have. You can do so much on a very small foot print of a gym. Look at power blocks and their bench with attachments. Also look at IronMaster dumbbells and their super bench with attachments. Just using dumbbells you can have a really great home work out. You can do something like this two or three times a week.
Dumbbell squats 2 x 10 (dumbbells held at sides and really sink it but don't bend over and deadlift it. Back straight.
Dumbbell lunges 2 x10
Stiff leg deadlifts 2 x10
pull ups 2 x max
Dumbbell row with knee on bench 2 x 10
dumbbell bench 2 x 8
incline dumbbell bench 2 x 8
dumbbell shoulder press 2 x 8
dumbbell delt laterals 2x 10
alternate bicep curl 2 x 8
two arm dumbbell tricep extension 2 x 8
dumbbell one leg calf raise 2 x 15
ab and neck
Of course there are many other exercises and if you get the attachments from Ironmaster there are a lot more exercises. You can have a really good home gym and store everything in the space of a love seat couch.
Thanks for the information about using dumbbells at home for various exercises. Pull-ups might be a challenge since the only parts of this house that has vaulted ceilings is the living room and all of the second floor, which is my daughter and son-in-law's private space. I could do them with bent legs, but when I've tried that, it throws me off (seems uncomfortable).
Last night I worked legs for the second time this week. -Forgot to measure them before I started the workout, so I couldn't determine how good a pump I got by the difference in size other than a visual and visuals lie to me sometimes. For example, I thought I was fairly handsome because my wife always told me I was. When I see a photo of myself, it is a rude awakening! :(
I just checked out the Iron Master website. The equipment looks great. However, it is much more than I need or want at home. Most of the time, I go to the gym to workout anyway. Annual membership dues for me are $220. At this rate, it would take decades to save enough on dues costs to cover the expense of having a comprehensive Iron Master set-up even if I had a place to put it, which I do not. Additionally, if I wanted to use the Silver Sneakers program through my medical insurance, I would pay $0 in membership dues. Many gyms have the Silver Sneakers program. I could go to a lot of different gyms with this at no cost to me.
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Back and chest:No warm ups listed.
Power cleans and jerks 3 x 3 165lbs then 1 x 1 180lbs.
Pull ups 2 x max (all the way up and all the way down)
Low cable row 2 x 12 170lbs
Dumbbell row off bench 2 x 10 85lbs (all the way down and up)
Reverse Pulldown 2 x 10
Bench press 2 x 6 (I won't post the weight. Just sad with my bad shoulder)
Incline bench 2 x 6
flies 2 x 48lb
Push ups 20-15
Stiff dead 2 x 6 205lb
Weighted hyper extensions 2x15 25lbs.
Weighted floor crunches 1 x 50 5lbs.
Gym Observations:
Just exhausted after this workout. Gym was empty. Then again it was my own basement gym.
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Back and chest:No warm ups listed.
Power cleans and jerks 3 x 3 165lbs then 1 x 1 180lbs.
Pull ups 2 x max (all the way up and all the way down)
Low cable row 2 x 12 170lbs
Dumbbell row off bench 2 x 10 85lbs (all the way down and up)
Reverse Pulldown 2 x 10
Bench press 2 x 6 (I won't post the weight. Just sad with my bad shoulder)
Incline bench 2 x 6
flies 2 x 48lb
Push ups 20-15
Stiff dead 2 x 6 205lb
Weighted hyper extensions 2x15 25lbs.
Weighted floor crunches 1 x 50 5lbs.
Gym Observations:
Just exhausted after this workout. Gym was empty. Then again it was my own basement gym.
Where do you normally max out on pull-ups? Arnold wrote in one of his training books that a person should do 50 reps however they can. One set of 50, two sets of 25 and so on as long as the final count is 50 or more reps.
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I won't list it. The overwhelming amount of people neither go all the way up or all the way down. A pull up isn't over when your out stretched chin reaches the bottom of the bar but when the elbows are completely down and the bar grazes the upper chest region.
I have always believed this. You have to work the muscle and not the ego. Do the exercise in the hardest way to work the muscle and not the easiest. I watched a guy knock out 20 reps. His elbows were never close to being all the way down when going up and he never when all the down. He was also kipping. Yes, I can bang out 20 plus reps like that.
I don't think Arnold in his best days could do 50 real pull ups.
I believe bodybuilding is a huge sport for the insecure. It reflects in every gym. Watch the majority doing a bench press, incline press, and shoulder press. Many do approximately 50% of the movement. If you ask them why they are doing half reps they are either delusional saying they are doing the full movement or they say it's the proper method to prevent injury. What the truth is that they would have to knock off around 20lbs off each dumbbell and lot off a barbell if they did it the hardest way through a complete range of motion.
The delusion is saturated in gyms. How many times have you seen a guy raise the back board of the leg press. Put a crazy amount of plates on and barely bend their legs? Some will have the back board so high their knees actually touches their chest with the legs going through less than half of the range of motion they are capable of. Squats are the same thing. Look at how Olympic lifters squat. They sink it. None of this low bar, feet wide shallow hip locks. How many have you seen raise a barbell in a power rack so they can deadlift a lot of plates knowing they could never budge if it was off the floor.
If you want to know how fast and powerful a person is see what the time is for 100 meters, Want to know vo2 see what a person can do in a 1.5 miles. Want to know strength and power see how much they can clean and jerk. Even a clean and press is a better test for power and strength than a bench.
My best days are behind me but I train hard. I'm a souped up VW bettle bug. I wish I was a souped of corvette. I was an insecure very skinny kid in school. Always the skinniest. Through training I eventually built my body. If I can do it all over again I would just do bodyweight exercises, running both sprints and distance, and a martial art.
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I won't list it. The overwhelming amount of people neither go all the way up or all the way down. A pull up isn't over when your out stretched chin reaches the bottom of the bar but when the elbows are completely down and the bar grazes the upper chest region.
I have always believed this. You have to work the muscle and not the ego. Do the exercise in the hardest way to work the muscle and not the easiest. I watched a guy knock out 20 reps. His elbows were never close to being all the way down when going up and he never when all the down. He was also kipping. Yes, I can bang out 20 plus reps like that.
I don't think Arnold in his best days could do 50 real pull ups.
I believe bodybuilding is a huge sport for the insecure. It reflects in every gym. Watch the majority doing a bench press, incline press, and shoulder press. Many do approximately 50% of the movement. If you ask them why they are doing half reps they are either delusional saying they are doing the full movement or they say it's the proper method to prevent injury. What the truth is that they would have to knock off around 20lbs off each dumbbell and lot off a barbell if they did it the hardest way through a complete range of motion.
The delusion is saturated in gyms. How many times have you seen a guy raise the back board of the leg press. Put a crazy amount of plates on and barely bend their legs? Some will have the back board so high their knees actually touches their chest with the legs going through less than half of the range of motion they are capable of. Squats are the same thing. Look at how Olympic lifters squat. They sink it. None of this low bar, feet wide shallow hip locks. How many have you seen raise a barbell in a power rack so they can deadlift a lot of plates knowing they could never budge if it was off the floor.
If you want to know how fast and powerful a person is see what the time is for 100 meters, Want to know vo2 see what a person can do in a 1.5 miles. Want to know strength and power see how much they can clean and jerk. Even a clean and press is a better test for power and strength than a bench.
My best days are behind me but I train hard. I'm a souped up VW bettle bug. I wish I was a souped of corvette. I was an insecure very skinny kid in school. Always the skinniest. Through training I eventually built my body. If I can do it all over again I would just do bodyweight exercises, running both sprints and distance, and a martial art.
Good post Buddy.. I never count reps on pull ups. always liked just going for max reps. each set diffrent hand position or width. Is your hand position and width important? diffrent opinions :).
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delts/bi/treadmill
shoulder press machine inner grip'palms in'x4
laterals side 25/30/30/30-20 drop
front delt rope raises x3
cable upper crossover for rears
cable raises x2
bis
seated curl machine 'padded'x4
70 lb curl bar x3 training partner in front go set to set passing no rest 10-12 goal reps
hammer curls reg version and across body mixed 6x6 reps per set x3
seated cable seperate handle but done together x2
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Cardio day. Ran 3.4 miles at 9 minute pace. I ran outside and that has been a rare thing since I injured the nerves in my foot. Felt so good to be outside running even if it was slow. Came home and hit the heavy bag for two three minute rounds. Almost under 180lbs coming in at 182lbs. Haven't been that light in awhile.
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Full body workout this morning in the Gym. Did a mix of free weights, bodyweight and machines. I decided to do an unusual exercise from the Dark ages of weight training. The crucifix with Dumbbells. Holding the side lateral position in the upper position as long as possible. Feeling stronger every workout 8)
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Full body workout this morning in the Gym. Did a mix of free weights, bodyweight and machines. I decided to do an unusual exercise from the Dark ages of weight training. The crucifix with Dumbbells. Holding the side lateral position in the upper position as long as possible. Feeling stronger every workout 8)
good news donny good to hear the body is recouping...
leg day intense and i always throw a wrinkle in somewhere to kill my training partner
leg press fair warm ups 3 plates aside x2x12 ....worked 5 plates x12,6x12,7x10,8 x8'heavy man'then 8 plates x7 dropped to 6x10,then 4 x10 great pump,
hammer v squat 3 plates side/4/5 sets 10
extensions x3 sets 12 220-250
hams
lying leg curls 140/155/165 sets 10
leg curls standing single leg 90x10,90x10.70x15
calves
standingcalf raises 180x12/200x12/220x10.240x10,240x10
seated calf raise x2 x10 heavy 3plates and 25
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good news donny good to hear the body is recouping...
leg day intense and i always throw a wrinkle in somewhere to kill my training partner
leg press fair warm ups 3 plates aside x2x12 ....worked 5 plates x12,6x12,7x10,8 x8'heavy man'then 8 plates x7 dropped to 6x10,then 4 x10 great pump,
hammer v squat 3 plates side/4/5 sets 10
extensions x3 sets 12 220-250
hams
lying leg curls 140/155/165 sets 10
leg curls standing single leg 90x10,90x10.70x15
calves
standingcalf raises 180x12/200x12/220x10.240x10,240x10
seated calf raise x2 x10 heavy 3plates and 25
thanks steve. full body at the moment but will go to a 3 day split later. :)
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Day off of training. When to a huge St. Patrick parade in Seaside Heights. NJFLEX knows where that is. Had 5 beers in an out door bar while the dj played music. Really hot girls dancing in their green best with their slutty short skirts on. Bouncer was checking ID's but waved my wife and me in. I guess grey hair has it's privileges. Sitting typing this thinking on Monday I'm going to diet for the first time in my life. I always try to "outwork" my diet. I hope some small changes will make some big results. Going to tweak my training too. Not sure of the changes but I will be making them.
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Day off of training. When to a huge St. Patrick parade in Seaside Heights. NJFLEX knows where that is. Had 5 beers in an out door bar while the dj played music. Really hot girls dancing in their green best with their slutty short skirts on. Bouncer was checking ID's but waved my wife and me in. I guess grey hair has it's privileges. Sitting typing this thinking on Monday I'm going to diet for the first time in my life. I always try to "outwork" my diet. I hope some small changes will make some big results. Going to tweak my training too. Not sure of the changes but I will be making them.
8),,you will be fine..
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It is always interesting to read what you guys post here. Most of the posts are inspirational or at least informational.
Last night I worked upper body at home. With a routine that relies mostly on push-ups, I am wondering if my back is worked at all. Anyone have thoughts on this? Tonight I will work legs again. Next week is a busy one for me. I am going to see if I can make this work with hitting the gym. I am missing it.
The weather here lately really sucks. I am so ready for a spring that includes some sunshine and warmth. Everything is budding out, but working in the garden when it is pouring rain is not my idea of fun. If I don't mow the grass soon it's going to go completely wild. The good news when in comes to the lawn is that the mole seems to have moved to someone else's yard. There is no sign of activity this spring.
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If you want to train back get one of these things and you can work lats with it. http://www.ultimatebodypress.com/ultimate-body-press-dip-bar.html?utm_source=google&utm_medium=cse&utm_term=DB&gclid=CLyntvOjwcsCFUMlgQodJeADGg
Add a door way chin bar. Investment less than $150 bucks
Your home workout could be something like this:
1. Jumps for height either straight up or from the lunge position. Burpees is a substitute. (power exercise)
2. Free squats 2 x max (one leg pistol squats if you an acrobatic animal)
3. Pull ups 2 x max
4. Inverted body weight rows 2 x max ( Great exercise if legs are elevated to keep the body somewhat horizontal)
5. Push ups 2 x max
6. Head stand presses against wall 2 x max ( you have to be crazy strong for that. Feet elevated pushups are the substitute.)
7. Curl grip pullups 2 x max
8. dips 2 x max
9. calf raises with single leg off stairs 2 x max
10 ab exercises.
Description for body part training fanatics.
1. Power
2. thighs
3. lats and biceps
4. back thickness
5. pecs and triceps
6. delts and triceps
7. lats and biceps
8. pecs and triceps
9. calfs
10. abs
Naturally there are so many variations. Also look into something like TRX
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If you want to train back get one of these things and you can work lats with it. http://www.ultimatebodypress.com/ultimate-body-press-dip-bar.html?utm_source=google&utm_medium=cse&utm_term=DB&gclid=CLyntvOjwcsCFUMlgQodJeADGg
Add a door way chin bar. Investment less than $150 bucks
Your home workout could be something like this:
1. Jumps for height either straight up or from the lunge position. Burpees is a substitute. (power exercise)
2. Free squats 2 x max (one leg pistol squats if you an acrobatic animal)
3. Pull ups 2 x max
4. Inverted body weight rows 2 x max ( Great exercise if legs are elevated to keep the body somewhat horizontal)
5. Push ups 2 x max
6. Head stand presses against wall 2 x max ( you have to be crazy strong for that. Feet elevated pushups are the substitute.)
7. Curl grip pullups 2 x max
8. dips 2 x max
9. calf raises with single leg off stairs 2 x max
10 ab exercises.
Description for body part training fanatics.
1. Power
2. thighs
3. lats and biceps
4. back thickness
5. pecs and triceps
6. delts and triceps
7. lats and biceps
8. pecs and triceps
9. calfs
10. abs
Naturally there are so many variations. Also look into something like TRX
Great post rich
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Ran 3.1 miles. Damn gps watch didn't work and I have no idea what time or pace I ran it in. I know I was going fast the last mile because a young blonde girl passed me and I passed her on my last half mile.
I then went home and hit the heavy bag for two three minute rounds. So hard to hit the bag after running. I get into a bad habit hitting the bag of keeping my head still. I have to concentrate on moving.
Tomorrow is delt and arms.
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CHEST/TRI/ABS /TREADMILL
FOR ME THIS WAS HEAVIEST DB PRESS DAY SINCE OCT OF 2015 :P :o,,DUE TO RICH ADVICE I MODIFIED THEM TP PALM IN FROMT START TO FINISH ITS LESS STRESS THAT WAY ON FRONT DELT...
DB FLAT PRESS X5 INC WARM UP 40/50/55/60/65 12/10/10/10/8 ..80/85 USUAL FINISH SO CLOSE HERE
INC PRESS DB 40/45/45 ..70/80'S HERE STILL WAYYYY OFF..
CABLE CROSSOVERS X3
LOWER CABLE FLYES X2
SEATED CHEST PRESS X3 130-155
JUST SOME MINOR SORENESS IN SHOULDER 'PROBABLY LIKE RICH'S LEVEL'BUT LIVABLE ANS ABLE TO TRAIN AROUND.
TRIS
SUPERSETTING
OVERHEAD ROPE EXTENSION AND PUSHDOWNS X4
SEATED PADDED TRICEP EXT MACHINE WITH DIP MACHINE X3
SINGLE ARM ROPE PULLDOWNS FACING SIDEWAYS INSTEAD IN FRONT FOR USUAL PUSHDOWNS X3
ABS
HANGING LEG RAISES X3X15
LYING CRUNCH RILLER MACHINE X3 SETS 30
TREADMILL
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Delt and arms today.
Military press cleaned from the floor 2 x 8 120lbs (all the way down)
Dumbbell laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Rear delt machine 1 x 10
delt lateral machine 2 x 10
Shrugs 2 x 10 250lbs.
weighted dips 2 x 10 25lbs (all the way down)
traditional tricep pushdowns 3 x 10
rope tricep 2 x 8
ez bar curl 2 x 10 95lbs
scott machine curls 2 x 10
concentration curls 2 x 12 20lbs
forearm wrist curls 2 x 25 85lbs
reverse grip curls 2 x 12
ab coaster 2 x 27 40lbs
ab crunch machine 2 x 20
Gym Observations:
A guy about 55-60 loaded the hammer strength bench with about 450lbs. I was wondering if the 155lbs could bench it. He walked up to it like he was going to do shrugs. He strained to pick up the weight but never did a shrug. His shoulders never went up and down. I was wondering if he was having a convulsion. Driving with his whole body he moved the weight a couple inches. He then moves to the chin and dipping station. Straps on a 45lbs and does the shallowest dips I have ever seen. He super sets with chins and his body went up about 5 inches. WTF? I bet he goes home and tells the wife he's stronger than everyone in the gym.
More and more girls are coming to the gym. I guess it's word of mouth that the dungeon hard core gym isn't that bad. The price is certainly right.
I have to laugh how this place in stuck in time. I bet the machines are 25 years old. His one and only hammer strength machine looks like something Gary Jones made in his garage when he was first making the line. Never saw a bench configuration like the Hammer strength machine he has. His treadmills are excellent but all have some factor that would keep them out of newer commercial gyms like a dim screen.
Anyone feel grossed out rubbing your skin against a machine pad that so many have used? I know a few people who have gotten MRSA though not gym related. It's horrific and hard to beat. So many MMA and wrestlers get these hard to beat skin infections.
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been busy to post few workouts behind
back
chins x4 wide x12-15,, 1 set inner x10
tbar row elevated chest down on pad 2 plates and 2 sets 2 plates and 25 10/10/10
standing cable narrow pulley bar pull to chest pulldowns x3
low pulley rows 165/180/195
standing rope pulls to waist x3
weighted hypers x3x15
shrugs
225/275/315/325
kettleball shrugs 70's x12 at sides
abs
treadmill
delt day home/bis
side raises laterals 15x20/20x15/30/30/30 x12
rear raises seated 30's x4x10-12
fr raises with bar x4
db presses 2x15
uprights cable x2
bis
curl bar curls x4 x12
seated db curls alternated reps 6x6 with hammers
hanging bar curls elbows tucked in beyween knees x3
2 sets full hammers 45's 10 reps per
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Full body workout and run yesterday. Pre exhaust.
Incline Flyes + Parallel bar dips
Pulldowns + DB rows
Lateral raises + Military press
Scott bench curls + undergrip pulldowns (this is a real Bi Blaster ala Bill Pearl)
Tri press downs + narrow push ups
Thigh extension + leg press
standing calf raises + Rope jumping ( if you have not jumped rope for a while your calfs will burn very fast)
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Full body workout and run yesterday. Pre exhaust.
Incline Flyes + Parallel bar dips
Pulldowns + DB rows
Lateral raises + Military press
Scott bench curls + undergrip pulldowns (this is a real Bi Blaster ala Bill Pearl)
Tri press downs + narrow push ups
Thigh extension + leg press
standing calf raises + Rope jumping ( if you have not jumped rope for a while your calfs will burn very fast)
8)
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8)
The Don is getting there 8)
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Doing nothing today. Taking a break with no cardio or lifting. Getting a nice bottle of wine for tonight.
I haven't jump rope in ages. I wonder if I can do it without tripping up? I will go into a basement box and blow the dust off my jump rope.
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Doing nothing today. Taking a break with no cardio or lifting. Getting a nice bottle of wine for tonight.
I haven't jump rope in ages. I wonder if I can do it without tripping up? I will go into a basement box and blow the dust off my jump rope.
Great for calfs, superset with standing raises. Enjoy the wine :)
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Maybe I will combine the wine with the rope jumping. Every great story always starts with, "Watch this!"
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Maybe I will combine the wine the rope jumping. Every great story always starts with, "Watch this!"
Rich we need you on here ;D enjoy the Grape and have fun ;D
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I'm still doing workouts at home and enjoying them. Chest is a little sore today from last night's push-ups. I completed 100 regular push-ups and 60 wide grip one using the sink counter, stretching my pecs as much as possible. I then did 45 dips using a chair. Lastly, I did 75 slow curls using lightweight dumbbells. Tonight I will work legs.
My legs are getting more vascular. I can even see some veins showing on my butt. My weight is holding steady at 175-176 lbs.
The last couple of days, I have been driving a loaner while my car is in the shop. It is a 2016 Mazda CX3, which is a subcompact SUV. It is loaded with all the latest equipment including a high-end sound system, bluetooth, back up camera, lane change warnings, reactive cruise control, which can be set at any speed, etc. A little glass panel pops up from the dashboard when the car is started that displays additional driving conditions feed back. The vehicle has 18" wheels and a retractable moon/sun roof. Although it is only a 4 cylinder engine with a 2.0 engine, it really goes. It has a 6 speed automatic transmission with hill assist. It takes our hill with no problem. The one thing I don't like about it is that the body style is ugly. I'd also prefer a different color and leather upholstery. Otherwise, I am really tempted to buy one of these. My 2004 Mazda 6 seems like an antique at this point. I have a suspicion that they gave me the loaner with ulterior motives.
I called just before 5:00 p.m. and my car is done. I'm keeping the loaner and picking up my repaired car on Monday. :'(
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LEG DAY HAD SHORT TIME UNDER 1 HR TO GET IT IN MADE THE BEST OF IT,,,
V SQUAT HAMMER SUPERSTTED WITH LYING SLED PRESS 10X10 BRUTAL..2 PLATES SIDE /3/4/5 AND 180/200/220/240
SMITH LUNGES X3 12 REPS PER LEG 135/155/165
LEG EXTENSIONS SETS 20 X3 KILLER 190 X3
HAMS
SLDL SUPESETTED WITH STANDING SINGLE LEG CURLS 135/185/205 ..70/80/90
SEATED LEG CURL 180/195
CALVES
4 SETS SEATED CALF RAISES
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Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? ;D
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Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? ;D
are u back to work?
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Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? ;D
I workout in the morning now before work. It's hard when you're over 55. My body is tight and takes awhile to get into the swing of things. First warm sets hurt.
Trained legs today:
Squats 3 x 8 (went up to 265lbs. I realize I'm not going nearly deep enough. I just don't feel right in the power cage in this gym. The safety bars are either too high or too low. At home they are just right)
leg press 2 x 12 4 plates on each side.Went deep
leg extensions 2 x 12 (165lbs was where I set the pin. I realize the weight is meaningless from machine to machine. My home unit 80lbs is really heavy.)
standing leg curl 2 x 12
standing calf 2 x 12 195lbs (Excellant feel to this calf machine. My home unit I usually use in the 300lbs region. 195lbs on this unit feels like 300lbs on my home plate loading unit.)
seated calf 2 x 12 90lbs
ab coaster 2 x 27 40lbs
ab crunch machine 2 x 15
Gym Observations:
I know my obsession with guys who are delusional in the gym is a broken record but really wow watching this guy. He put about 200lbs on the seated calf raise with plates and proceeded to barely move his heel up and down. Later he put all these heavy chains around his neck and barely bent his arms in weighted dips. Really guy, you're not that strong. Quit lying to yourself.
Watched a personal trainer working. He sure likes counting reps for people. I really don't know why these people are paying him? He does about the same thing with every client. One set of about 6 or 8 exercises praising the client on every exercise. Are they that clueless that they think he has some secret magic for them?
My gym buddy was so talkative today it was pissing me off while I was doing squats. I wanted to get to my next set but I had to let him finish his story after every set.
There has been a flood of girls coming to this guy's hard core gym. I wonder what is happening? I guess the word is out that this place is cheap and has everything you need.
Why is a gallon of water the thing now to bring to the gym? I never drank a gallon of water during a workout in my life.
The owner of this gym has a lot going for him. He teaches Kempo karate in his martial arts dojo, has his personal trainer thing going, does carpentry business on the side and in addition to his gym owns a barber shop.
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Full Body workout. Cardio on the crosser. I do not like working out early mornings but sometimes you have to. Always preferred training in the Afternoon or early evening. My Body is just more warm from the Daily activities and i have more energy...make sense? ;D
Morning training has never been a consideration for me. I am sleep walking until noon.
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No workout today. I went in debt for a new car and it took the entire day. I am excited about the car purchase, but when I got home at 8:00 p.m., I was exhausted and hungry.
Let me explain. At 10:00 a.m. I returned the loaner, which I really enjoyed driving for the last almost 5 days. Before I could pay the repair bill, Cat, a sales person for the dealership showed up to talk to me about a 2016 Mazda CX3 I'd been looking at the night before online, which was now parked, enticingly, in front of the service department entry.
I explained to Cat that I needed to be at a Board meeting and didn't have much time, then I proceeded to let her and the sales manager present me with an offer to purchase the car. When I said I had to go, the sales manager suggested I drive the car to the meeting, which meant I would put a little over 100 miles on this vehicle which had racked up a whopping 15 miles in demo drives.
I took them up on their offer for two reasons. I wanted to know if it was a comfortable ride on a 100-mile roundtrip drive. Secondly, I had to get going.
On the way home, I met with my banker to see what he could do in the way of financing this purchase. With my credit score of 818, I was offered a 1.65% interest rate on a 5 year contract, which is close to free money.
The bottom line is that there is a hot new car sitting in the garage tonight. I am posting this while hoping I won’t have buyer’s remorse tomorrow. I keep telling myself that I only live once and considering how long I keep my cars, this may be the last one I buy.
Next up, a class in automobile technology. This car nearly drives itself while keeping me so connected, my that next post on Getbig might be dictated via the car's audio/Bluetooth, wifi internet connection.
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Congratulations Prime on the new car. You got a great deal on that car loan. I too keep cars forever. I bought two brand new cars in 2011 and 2012 respectively. The second for my wife. I will drive my car for about 12 plus years then buy another new one. Reliability is my biggest concern with a car with comfort and mileage coming in second and third. Maybe my next car will be more sporty than the Camry I now drive. Then again I know for 10 plus years the car will just work with nothing more than normal maintenance.
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CHEST/TRI/ABS/TREADMILL
GYM WAS PACKED EVERYTHING I WOULD HAVE USED TO START WORKOUT WAS ALL TAKEN AND IT WAS PAST 8PM WHICH IS STRANGE USUALLY CROWD HAS THINNED BY THEN ANY WAY
STARTED WITH HAMMER SEATED PRESS IT STARTS LOW AND PRESSES TO MIDPOINT CHEST AT TOP PORTION,HAVEN'T DONE THESE SINCE I TWEAKED SHOULDER I EXPECTED THIS NOT TO GO WELL BUT ALAS IT DID,,
I WARMED WITH A PLATE ASIDE FOR 20,PLATE AND 25 STILL GOOD AND FINISHED 2 PLATES A SIDE FOR 12-15 I WAS HAPPY..
SEATED CHEST PRESS 'STACK VERSION'X3 135/155/165 10 REPS GOAL
INC PRESS X3 135/155/165 -135 DROP
INC FLYE 40/40/40 10 REPS
CABLE CROSSOVERS X3 12 REPS SET
2 SETS DECLINE PUSHUPS X15 1 SET BW 1 SET 25 LB ON LOWER BACK
TRIS
OVERHEAD ROPE EXTENSIONS X3
DIP MACHINE X3 170/170/190
CLOSE GRIP PUSHDOWNS X3
SINGLE ARM CABLE EXTENSIONS X3 'FACE SIDEWAYS DOING THESE '
ABS
TREADMILL
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Congratulations Prime on the new car. You got a great deal on that car loan. I too keep cars forever. I bought two brand new cars in 2011 and 2012 respectively. The second for my wife. I will drive my car for about 12 plus years then buy another new one. Reliability is my biggest concern with a car with comfort and mileage coming in second and third. Maybe my next car will be more sporty than the Camry I now drive. Then again I know for 10 plus years the car will just work with nothing more than normal maintenance.
Toyota's, the Camry in particular has a reputation for holding up well and being trouble free. -Good choice.
The Mazda CX3 is a new model this year. It is essentially a Mazda CX5 only smaller. Generally speaking, it is not advised to get a vehicle in its first year of manufacture. Sometimes, I ignore advice. :)
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Toyota's, the Camry in particular has a reputation for holding up well and being trouble free. -Good choice.
The Mazda CX3 is a new model this year. It is essentially a Mazda CX5 only smaller. Generally speaking, it is not advised to get a vehicle in its first year of manufacture. Sometimes, I ignore advice. :)
YES BEING IN CAR INDUSTRY 1ST YR IS NEVER ADVISED...A SALESMAN WILL OF COURSE NEVER TELL :-\
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Trained delt and arms.
Press behind the neck 2 x 6 125lbs (barbell all the way down to the traps)
Dumbbell press 1 x 10 45lbs (all the way down)
dumbbell laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (very deep)
traditional tricep pushdowns 3 x 12
rope push downs 2 x 10
EZ bar curls 2 x 10 95lbs
pulley straight bar curls 3 x 12
scott curl machine 2 x 8
concentration curls 2 x 12 25lbs
Wrist curls 2 x 30 85lbs
reverse grip pulley curls 2 x 12
ab coaster 2 x 27 40lbs
ab seated crunch machine 2 x 20
Gym observation:
Well, maybe not a gym observation but at my part time retirement job a clueless woman who actually is a good marathon runner has no clue about lifting. I do run having been on the track team in high school and college. So many distance runners only judge being in shape by how good you are at endurance activities like distance running or biking. While cardio is important they dismiss strength training as meaningless because they can out run you. I say both are important. Back to the marathon woman. Her and her husband are both into marathon running. She is about 100lbs and her husband about 140lbs. When she talks she dismisses me as not having a work out ethic because unlike her and her husband I don't do stuff like run 10 miles at a workout. I'm sure her husband couldn't budge 315lbs off the ground.
The gym was just about empty today. Just me and my friend. I told him it looks like we owned the place. Odd looking across the big gym and seeing no one. It started to fill up as we worked out though. I never work out at night due to my job but I heard it's shoulder to shoulder then.
I mentioned before how old a lot of the equipment is in this old school gym. They have this weird step cardio machine. It's not the modern climbing stairs cardio machine but you place your foot on the foot pads and it just moves up and down maybe 6 inches alternating legs. I see people constantly on this machine and I wonder how hard can it be? I guess I have to try it. It looks like they are barely moving their legs.
I again heard how the gym is home to more than a few out law biker guys. Makes me think I could be by a guy involved in meth production, prostitution and protection shake downs. Morale to the story if I bump into a guy with a beard and tats I will be sure to say excuse me. ;D
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YES BEING IN CAR INDUSTRY 1ST YR IS NEVER ADVISED...A SALESMAN WILL OF COURSE NEVER TELL :-\
I'm counting on Mazda's reputation for quality and the positive reviews for the CX3. For a sub-compact it is really tricked out. The upholstery is two-tone leather and suede. Some of the leather sections are perforated. The attention to detail is astounding.
Here are some of the better reviews. Not all of them are this good though.
http://www.caranddriver.com/reviews/2016-mazda-cx-3-first-drive-review
http://www.caranddriver.com/mazda/cx-3
http://www.consumerreports.org/cars/2016-mazda-cx3-review/
This is clearly not a family car. Most of the time, it's just lucy and I in the car, so the back seat being crowded isn't an issue. In a pinch, when we all go somewhere together, it is easier for the back seat passengers to get in and out of than my daughter's new VW bug. The head room in the front seat is amazing. I can wear my fedora and still be several inches away from the top. I noticed that some of the reviewers thought it was noisy. It seems quieter than the 2004 Mazda 6 I had before. However, the ride is somewhat stiffer. It was comfortable on a hundred mile round trip....long enough to start feeling uncomfortable.
I thought of getting a Mini or even a Fiat. The Mini is a lot more expensive with the features I wanted. With the Fiat, I was concerned about reliability in the long term. The mechanic I use says Mazda is very reliable and doesn't require a lot of maintenance. Of course this model with all its technology, could become a nightmare when these "bells and whistles" start failing as they probably will.
This is not the quintessential "old man" vehicle. Having said that, I generally keep cars for around 10 years....meaning I could still be driving it when I am 81 years old. What a freak!
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Trained delt and arms.
Press behind the neck 2 x 6 125lbs (barbell all the way down to the traps)
Dumbbell press 1 x 10 45lbs (all the way down)
dumbbell laterals 2 x 10 25lbs
Rear delt laterals 2 x 10 30lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (very deep)
traditional tricep pushdowns 3 x 12
rope push downs 2 x 10
EZ bar curls 2 x 10 95lbs
pulley straight bar curls 3 x 12
scott curl machine 2 x 8
concentration curls 2 x 12 25lbs
Wrist curls 2 x 30 85lbs
reverse grip pulley curls 2 x 12
ab coaster 2 x 27 40lbs
ab seated crunch machine 2 x 20
Gym observation:
Well, maybe not a gym observation but at my part time retirement job a clueless woman who actually is a good marathon runner has no clue about lifting. I do run having been on the track team in high school and college. So many distance runners only judge being in shape by how good you are at endurance activities like distance running or biking. While cardio is important they dismiss strength training as meaningless because they can out run you. I say both are important. Back to the marathon woman. Her and her husband are both into marathon running. She is about 100lbs and her husband about 140lbs. When she talks she dismisses me as not having a work out ethic because unlike her and her husband I don't do stuff like run 10 miles at a workout. I'm sure her husband couldn't budge 315lbs off the ground.
The gym was just about empty today. Just me and my friend. I told him it looks like we owned the place. Odd looking across the big gym and seeing no one. It started to fill up as we worked out though. I never work out at night due to my job but I heard it's shoulder to shoulder then.
I mentioned before how old a lot of the equipment is in this old school gym. They have this weird step cardio machine. It's not the modern climbing stairs cardio machine but you place your foot on the foot pads and it just moves up and down maybe 6 inches alternating legs. I see people constantly on this machine and I wonder how hard can it be? I guess I have to try it. It looks like they are barely moving their legs.
I again heard how the gym is home to more than a few out law biker guys. Makes me think I could be by a guy involved in meth production, prostitution and protection shake downs. Morale to the story if I bump into a guy with a beard and tats I will be sure to say excuse me. ;D
yes both are important, cardio and weights. I know a guy who uses an empty Olympic bar and presses it thinking he has worked his chest enough. Always rags on about "Big" Bodybuilders. Yes a Marathon runner, he did say some bigger guys were laughing at him in the gym so maybe why he is a bit anti-bodybuilding. The wise runners train the important muscles to avoid typical runners injuries. Today i am doing my full body Blast and then a cycle on my Mountain Bike.
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shoulder area and traps are feeling good today. Yesterday i did a SS of DB side raises with close grip ez bar upright rows. Was very effective. Just saying... :) The sun is shining and the birds are singing outside. I love the fresh air. I always try to get my cardio out doors. The weather is getting better so i will be out on my Mountain bike a lot more.
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shoulder area and traps are feeling good today. Yesterday i did a SS of DB side raises with close grip ez bar upright rows. Was very effective. Just saying... :) The sun is shining and the birds are singing outside. I love the fresh air. I always try to get my cardio out doors. The weather is getting better so i will be out on my Mountain bike a lot more.
good to hear,,,,
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back/traps/abs/cardio bike'just a 10 minute'interval before leaving gym keep blood pumping..
t bar row elevated version lying down ,,plate and 25/2 plates/2 plates and 25
front pulldowns x3 150/165/180
cable low rows with wide pulldown bar 160/175/185,,these are different than using the small triangle bar
underhanded pulls to upper chest standing from top portion cable 'station'used one of those funky handle bar'bars'x3
single arm cable row from bottom 'standing'like doing db off the rack rows but cable version x2
all cable this time ..
weighted hypers x3
traps shrugs
185 no straps/225 no straps,275 strapped/295 strapped,225 till failure
abs
5 sets 30 lying crunch roller machine
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Trained back and chest today. Heading out to work. After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room. Going to hang out in the room with the booze I am bringing in in my suit case. Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor.
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Trained back and chest today. Heading out to work. After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room. Going to hang out in the room with the booze I am bringing in in my suit case. Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor.
AWESOME...GOING TO SEE A COMEDIAN IN JULY AT BORGATA TRYING TO GET COMPED BY MY MOMS CONNECTION AT TROPICANA...
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Trained back and chest today. Heading out to work. After work heading out to Harrah's casino in Atlantic city for a stay over. Lucked out and got a suite instead of a regular hotel room. Going to hang out in the room with the booze I am bringing in in my suit case. Hope the band is good at the club. Nothing better than drunken dancing. I also like to watch the milf's shake on the dance floor.
;D ;D ;D ;D still life in the old Dog...hope you had a great time
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delt/bi/forarms
fr presses,,135/145/155/135
side laterals 25/30/30/30-20 drop
rear crossovers standing cross arms across and and out x3
cable uprights x3
undrhanded front curl bar raises x2 50/60 lbs bar
bis
curls curl bar premade..80/90/90/70 10/10/10/12
curl machine single arm x3
seated cable curls handle grips done on seated row station x2
across body hammers x2 40/45's db
forearms
cable wrist curls reverse arms on knee x3
behind back wrist curls x3
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My head hurts.
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My head hurts.
[/quote
Lol
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Ran two 8:30 pace 7.0 MPH miles today. I know it's slow but I'm getting there after the nerve damage in my foot. Felt like I wasn't pushing myself and that's a good feeling. Hope I can start picking up the pace soon.
I do struggle what's the best method when I combine cardio and lifting. Use serious high intensity like 1 or 3 work sets with a three day split? Use an old fashion whole body routine and then use two days off between lifting for cardio? Use multiple sets with moderate weights tiring the muscles out through repeated sets instead of to exhaustion with one or two sets?
I remember about 10 years ago I used a Yates inspired routine that I combined with running but it is brutal always taking that one set to the point of exhaustion on every exercise. I used it 4 weeks before I couldn't do it anymore but I made really good gains in terms of leaness. It is just unsustainable for me to get blue in the face every workout trying to get that one more rep or 5lbs on the bar at this stage of my life.
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leg day..
hammer v squat couple warm up sets,,,3 /4/5/5 and a 25 plates.10/10/10/8
lying sled press 200/240/280/300 10/10/10/10
walking lunges kettle bells 45's x2
extensions 190 x20/190 x17/190 x18 forced last reps brutal
hams
standing leg curl single leg x4 70-100 x10 reps per leg
sldl dbells 75/85/90
standing calf raises 200/220/240/240/240
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Ran two 8:30 pace 7.0 MPH miles today. I know it's slow but I'm getting there after the nerve damage in my foot. Felt like I wasn't pushing myself and that's a good feeling. Hope I can start picking up the pace soon.
I do struggle what's the best method when I combine cardio and lifting. Use serious high intensity like 1 or 3 work sets with a three day split? Use an old fashion whole body routine and then use two days off between lifting for cardio? Use multiple sets with moderate weights tiring the muscles out through repeated sets instead of to exhaustion with one or two sets?
I remember about 10 years ago I used a Yates inspired routine that I combined with running but it is brutal always taking that one set to the point of exhaustion on every exercise. I used it 4 weeks before I couldn't do it anymore but I made really good gains in terms of leaness. It is just unsustainable for me to get blue in the face every workout trying to get that one more rep or 5lbs on the bar at this stage of my life.
I think either a 3 day split or a full body workout 2-3 days a week is perfect with cardio. i like to do cardio after a full body workout. 3 sets per exercise is plenty on a full body workout. I also go with Bill Pearl on the training to failure.. leaving some gas in the Tank.
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easter sunday here,,happy easter gentleman,,buona pasqua 'in italian' :)going to diner with family..
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easter sunday here,,happy easter gentleman,,buona pasqua 'in italian' :)going to diner with family..
you too Buddy :)
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Happy Easter! Wife made a turkey with all the extras like Thanks giving but she also made a seafood risotto. It had shrimp, clams and scallops in it. Three different cakes.
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Happy Easter! Wife made a turkey with all the extras like Thanks giving but she also made a seafood risotto. It had shrimp, clams and scallops in it. Three different cakes.
my father took my family of 5 and my sis and her family'4'and my brother in law's dad too they know each other long time to dinner ,he beat me and my sister to the bill :D...place was excellent I had 2 servings seafood risotto 'shrimp'they had a great steak and cold stuff was awesome everything under the sun,,,
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Trained legs today:
Squats 3 x 9 up to 255lbs (getting back into the groove of these and doing them deeper)
leg press 2 x 12
leg extensions 2 x 12
standing leg curls 2 x 12
Standing calf 2 x 12
Seated calf 2 x 15 95lbs
Ab coaster 2 x 27 40lbs
Seated ab crunches 2 x 20
4 way neck machine 2 x 15
Gym Observations:
Watched a guy doing deadlifts. Started with 225 then 315lb, 405lbs, and at 495lbs I had to leave. He seemed to have plenty in the tank. Wonder what his final set was? Strong guy.
Saw a guy doing incline dumbbell benches. He actually went all the way down instead of doing half reps with a huge weight. Damn rare thing now a days.
Owner explained to me he lets friends have a key for late night work outs when the place is closed and he believes they leave the place a mess.
Training my calves for over 40 years and I still have calves that Wolf would laugh at.
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chest tri abs treadmill
my strenght and pain level has increased and decreased in that order,rom is almost 100 pct on all pressing,feel really good..
fdb press 'rich tip'working well dumbells palms facing all the way bottom to top .gives nice pump worked 55's/60/65/65..10 rep sets
hammer low chest press,2 plates a side x2 x15,2 plates and 25 x12
inc press 135/145/155/135
upper cable crossovers x3 x15
lower cables flyes x3 x12
tris
superset rope overhead extensions with pushdowns 'used the curl bar handle 'bar inner grip x4x10 per
dip machine 170-190 3 sets 10 reps
rope pushdowns x3 x10
abs
treadmill
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Trained legs today:
Squats 3 x 9 up to 255lbs (getting back into the groove of these and doing them deeper)
leg press 2 x 12
leg extensions 2 x 12
standing leg curls 2 x 12
Standing calf 2 x 12
Seated calf 2 x 15 95lbs
Ab coaster 2 x 27 40lbs
Seated ab crunches 2 x 20
4 way neck machine 2 x 15
Gym Observations:
Watched a guy doing deadlifts. Started with 225 then 315lb, 405lbs, and at 495lbs I had to leave. He seemed to have plenty in the tank. Wonder what his final set was? Strong guy.
Saw a guy doing incline dumbbell benches. He actually went all the way down instead of doing half reps with a huge weight. Damn rare thing now a days.
Owner explained to me he lets friend have a key for late night work outs when the place is closed and he believes they leave the place a mess.
Training my calves for over 40 years and I still have calves that Wolf would laugh at.
Dorian Yates once said "If you want to build half a chest, do half a rep". Some turd at the gym told me the other day his bench is up to 405 for reps. I then saw him doing 1/4 rep flat benches with 275 and someones hands on the bar. Sickens me.
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Happy belated Easter to you all.
I've been working out at home mostly because things have been hectic around here. It's not the same or maybe even as good as hitting the gym, but it's better than doing nothing at all.
Easter Sunday was busy around here. I took my daughter, son-in-law and grandson out to breakfast. Later, I drove to Salem to see if I could get my sister's computer running better and to take her out to dinner for Easter. All in all, it was a great day.
I'd planned to hit the gym this afternoon. However, I got hung up doing my taxes and missed the window of time I had available for the gym. The meeting I went to tonight lasted until 9:00 p.m. which rendered working out at the gym something of a challenge, plus I was tired.
I may try and combine arms and hams in one workout tomorrow to catch up. This should be interesting.
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Happy belated Easter to you all.
I've been working out at home mostly because things have been hectic around here. It's not the same or maybe even as good as hitting the gym, but it's better than doing nothing at all.
Easter Sunday was busy around here. I took my daughter, son-in-law and grandson out to breakfast. Later, I drove to Salem to see if I could get my sister's computer running better and to take her out to dinner for Easter. All in all, it was a great day.
I'd planned to hit the gym this afternoon. However, I got hung up doing my taxes and missed the window of time I had available for the gym. The meeting I went to tonight lasted until 9:00 p.m. which rendered working out at the gym something of a challenge, plus I was tired.
I may try and combine arms and hams in one workout tomorrow to catch up. This should be interesting.
nice,,,,
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Been hitting the cardio fairly hard recently and my Full Body workouts. I went for a long Cycle yesterday after the weights and got soaked to the skin. One minute we have sun then the next rain. Today is a rest Day. Rest Days i just go by Feel. If i need two days off i´ll take them. Nothing is carved in stone...
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Last night I pulled a double workout by doing Monday and Tuesday's routines. I worked arms and forearms and then hams and calves. I skipped abs. Since I work out my abs each morning at home, I missing doing them at the gym is not a big deal. I noticed I was a little weak on a couple of the ham movements, namely lying leg curls. This could have been because I used a different machine or because it was near the end of my marathon workout.
It's shorts weather in Portland because the sun is out and it is supposed to get up to 66 degrees Fahrenheit. Today, I will buy some new shorts. Last summer's are rather large, requiring a belt to hold them up. I am becoming so svelte. :)
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I have not bought a Magazine for ages... was out shopping and saw this. More Fitness stuff in there but not bad. circuit type lifting for sports.
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back /traps/abs @ home... lots of rep nite,,,,
front pulldowns front x4 12/12/12/12
db pullovers x2 sets 12
upper back row wide grip standing x4..
db rows x3 x12
single arm pulldowns underhanded x3
traps
saw a bber doing a version of upright row more trap driven bend over slightly and pull up like usual and superset with db shrugs at sides x3
cable shrugs narrow grip x3
abs
decline leg raises sets 12-15 x4
crunches leg propped on bench x4x20
cable
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back /traps/abs @ home... lots of rep nite,,,,
front pulldowns front x4 12/12/12/12
db pullovers x2 sets 12
upper back row wide grip standing x4..
db rows x3 x12
single arm pulldowns underhanded x3
traps
saw a bber doing a version of upright row more trap driven bend over slightly and pull up like usual and superset with db shrugs at sides x3
cable shrugs narrow grip x3
abs
decline leg raises sets 12-15 x4
crunches leg propped on bench x4x20
cable
Nice superset for traps.. I like doing side Raises then upright rows more pre exhaust delt/traps.
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Cardio day:
Did 8 x 220 yard (200 meter) repeats. Started super slow because I'm afraid of ripping a hamstring at my age. Started at 8.6 MPH and finished at 10.9 MPH. I know it's slow for "sprints" but I'm old and working on it. Really afraid of pulling a hammy and getting thrown off the treadmill. It would make for an amusing story on how I ended up in the hospital. ;D
I hit the heavy bag afterwards for 2 three minute rounds.
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Cardio day:
Did 8 x 220 yard (200 meter) repeats. Started super slow because I'm afraid of ripping a hamstring at my age. Started at 8.6 MPH and finished at 10.9 MPH. I know it's slow for "sprints" but I'm old and working on it. Really afraid of pulling a hammy and getting thrown off the treadmill. It would make for an amusing story on how I ended up in the hospital. ;D
I hit the heavy bag afterwards for 2 three minute rounds.
"Hammy" ;D
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"Hammy" ;D
HAMMY HAGAR...
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HAMMY HAGAR...
:D
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Keep making fun of my hammy. :D
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Keep making fun of my hammy. :D
you are in top shape and your Hammy ;D
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Keep making fun of me.
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Keep making fun of me.
noooo ;D
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Doing leg curls.. do you guys find pointing your toes away from your legs brings your calves into play? Just a random question :) I like doing this myself.
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Doing leg curls.. do you guys find pointing your toes away from your legs brings your calves into play? Just a random question :) I like doing this myself.
LIKE A TIBIALIS PULL...
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LIKE A TIBIALIS PULL...
no like pointing your toes away and staying in that position. sounds weird but works. :)
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Doing leg curls this way really hits not only the "Hammy" ;D but calves. Been experimenting with these and doing a Superset with jumping rope. Of course you need full range calf raises but just mixing it up. ;D
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no like pointing your toes away and staying in that position. sounds weird but works. :)
I THOUGHT U MEANT EXTENSIONS :P
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I THOUGHT U MEANT EXTENSIONS :P
i probably brought it over wrong... :) but it is a great little Tip.
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delts/bi forearms...
supersetted 1st movements
fr press with side laterals I like this superset...135/135/145/145 with 25/30/30/30 sides
cable rear delt'i do theses with no handles just cable with front raise holding 45 plate in front x3
upright rows premade bar 60/70/80
cable lateral again no handle and raise sideways out due to grip so it turns delt in different direction kinda..
bi'
curls big bar 85/95/95..nice sets....105'these were forced and heavy sloppy set type felt heavy'been using premade curl bar lately so lost some power with the bigger bar..
seated curl machine padded and pitched single arm at a time..x3
seated low pulley curls elbows in lean back a bit curl to face..these fell good..x3
hammer across body db 45/50 x2
forarms
seated wrist curls x3 rest arms on leg..
same version x3 but wrists curl up other way'reverse
old school reverse curls x3
treadmill
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Trained back and chest:
Pull ups 3 x max
Low V handle lat rows 2x 12 170
Dumbbell rows off a bench 2 x 10 85lbs
Reverse pulldowns 2 x 10
Flat dumbbell bench 2 x 8 85lbs
Incline dumbbell bench 2 x 6
Flat flies 2 x 10 45lbs
Machine flies 2 x 10
deadlifts 2 x 4 300lbs then 1 x 1 325lbs
weighted hyper extensions 2 x 15 25lbs plate behind my head
ab coaster 2 x 22 60lbs
Ab machine crunch 2 x 20
Gym Observations:
Some guy was doing dumbbell flat benches and his butt was sliding all over the bench because he was wearing silky runny shorts. That guy was me. Had trouble stabilizing because I was sliding all over the place.
Saw a guy load up 275lbs in the decline press and it was like a feather for his reps. Yes, all the way down and not a cheat partial rep. I know this isn't world beater stuff but I was impressed.
Saw an old lady maybe 75 making up crazy moves with a dumbbell. Don't get me wrong I give her all the props in the world. She started off punching with the little dumbbells they doing a strange lateral move and other stuff.
Big dude had his 6 year old in the unsupervised play room. I don't think I have ever seen a kid in that room. I felt for the guy because his kid kept popping out with a big smile on his face running around the gym. At one point his father pulled the pin out of the seated V handle lat pull and the kid did almost perfect lat rows with a big smile on his face. Made me feel good seeing the guy's son so enthusiastic to follow in dad's footsteps.
Another knockout is working out in the gym. The girls keep coming. ;D
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Doing leg curls.. do you guys find pointing your toes away from your legs brings your calves into play? Just a random question :) I like doing this myself.
Never thought about it. I'll have to check this out when next I work my "hammies". I do both seated and lying leg curls. I'll try it on both. It would seem like you'd know if your calves are brought into play by how they feel.
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Trained back and chest:
Pull ups 3 x max
Low V handle lat rows 2x 12 170
Dumbbell rows off a bench 2 x 10 85lbs
Reverse pulldowns 2 x 10
Flat dumbbell bench 2 x 8 85lbs
Incline dumbbell bench 2 x 6
Flat flies 2 x 10 45lbs
Machine flies 2 x 10
deadlifts 2 x 4 300lbs then 1 x 1 325lbs
weighted hyper extensions 2 x 15 25lbs plate behind my head
ab coaster 2 x 22 60lbs
Ab machine crunch 2 x 20
Gym Observations:
Some guy was doing dumbbell flat benches and his butt was sliding all over the bench because he was wearing silky runny shorts. That guy was me. Had trouble stabilizing because I was sliding all over the place.
Saw a guy load up 275lbs in the decline press and it was like a feather for his reps. Yes, all the way down and not a cheat partial rep. I know this isn't world beater stuff but I was impressed.
Saw an old lady maybe 75 making up crazy moves with a dumbbell. Don't get me wrong I give her all the props in the world. She started off punching with the little dumbbells they doing a strange lateral move and other stuff.
Big dude had his 6 year old in the unsupervised play room. I don't think I have ever seen a kid in that room. I felt for the guy because his kid kept popping out with a big smile on his face running around the gym. At one point his father pulled the pin out of the seated V handle lat pull and the kid did almost perfect lat rows with a big smile on his face. Made me feel good seeing the guy's son so enthusiastic to follow in dad's footsteps.
Another knockout is working out in the gym. The girls keep coming. ;D
Have you tried peel and stick Velcro strips on the butt of your silkies? ;D
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Last Thursday I worked shoulders. Although it's been awhile since I'd done delts at the gym, I haven't lost any strength. I guess the push-ups at home kept them up to par.
On Friday I worked chest at the gym. Once again, there was no noticeable loss of strength here. Hooray! I did break with my routine and worked out midday. The weather being great, the gym was all but empty. Nice.
Today I am going to work quads and calves. It will be interesting to see if the squats at home helped me retain strength in my legs. I'll let you know after the workout.
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leg day ....leg press started i warmed up few plates a side there was a 25 on each side there already so i started throwing 45's over them my work sets
were 5 plates and 25 per side,6 plates and 25 per side,7 and then i added a 25 on ;last set so total 16 plates were on the sled ,i repped 12/10/10/10/8
i then close foot squatted 225/275/315/315 12/10/10/10 ,,on a heavy day i hit 405x8
extensions sets 12 always 205/220/235/250
i will lunge usually as well ,,nit this workout
hams
i did stiff legged dead lifts 135/185/225/235
single leg curls standing 80/90/100
calves
leg press 'raisesx5..heavy low reps usually 10
standing calf raises x3x12
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yesterday went for an easy run in the woods...they are really cutting down trees in some areas... :( i feel sad.
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yesterday went for an easy run in the woods...they are really cutting down trees in some areas... :( i feel sad.
snowing here can't believe it its 40 degrees and wet..
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Legs:
Squats 3 x 8 went up to 275lbs (tried to go deep but I could do better)
leg press 3 x 12
stiff leg dead 2 x 6 205lbs (used a block and went deep. Great for hammies)
leg extensions 2 x 12
Standing leg curls 2 x 12
standing calf raises 2 x 15 195lbs
seated calf 2 x 15 95lbs
4 way neck 2 x 15
ab coaster 2 x 28 40lbs
seated ab crunch 2 x 15
Gym Observations:
Damn is this gym becoming popular. Just packed. Really getting tired of the delusional guys. One 60 year old trains with his wife on the machines. He puts the pin in the bottom of all the machines and does partial reps acting like he's the strongest guy in the world. He also trains in a button down shirt and blue jeans. Here's one example. A big armed young guy is using the preacher scott curl machine. He puts the pin in the middle of the weight stack and does perfect curls. Here comes muscleless wonder guy in jeans. Pin on the bottom jerking up the weight stack with his whole body doing quarter reps. I don't know why I care but this stuff but it just bugs the hell out of me. He actually goes home thinking he is stronger than this young buck.
I said how this gym is stuck in time with old equipment. The owner though just got two new pieces. It's a hammer strength pull down and a hammer strength incline press. I think the hammer pull down machine is incredible from my experience in another gym. Can't wait to use it again.
I keep to myself working out but this is a relatively small gym. I find myself saying hello to some of the regulars. I'm sure many of them think I'm some kind of scum bag. I don't go to the gym to chat. It seems so many do. I have seen guys stop working out for 20 minutes to bull shit about working out or some other topic. I try to go from set to set.
I don't know if I told this one before. There is a regular who just uses the cardio equipment. He must blast the music in his ear buds. He makes the loudest grunting noises, moans, and yelps when he is on the elliptical. I'm sure he doesn't even realize it. Made me think. Do I make noises on the treadmill? He is working hard but sounds like a lunatic. ;D
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Guys,
Thought I would post a picture of my routine. This is what helps me remember what to do and whether or not I'm making any improvements. Had to start a new sheet today because the previous one was full up. I add different things to this routine just to mix it up. This is just the basis I work from. I was doing cable curls when the next paragraph transpired.
I didn't get to abs which are an add-on because I fucked up my leg by getting my foot caught in a stool which someone left in the middle of the gym floor. It hit my shin so hard that it immediately swelled up with water to the point that it was the size of a tennis ball. After a half hour ice pack, it was starting to shrink some. Here is just how insane I am. When this happened, I continued doing my routine. If anyone saw it and my leg, they likely thought I was a nut job....which I am of course.
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cool prime.....just keep it going ,adapt to what you can do pro/con at your age and still strive for your best shape,if ur healthy and have good joints and tendons why not,,,
rich,,,i like your observations always funny/insightful,,i have same guys at my gym I should post what I see.enjoy that hammer strength stuff there great ,I se the pulldown underhanded grip version awesome.
ok on to me...my shoulder at this point is 90 pct better almost chest press and shoulder work at full strength,,i might fatigue rep wise a bit short at times but other than that very good.
gym was packed tho chest nite all benches 'for db work'were taken 'sucks,,
hammer seated press grips start lower and extend to mid point,,warmed with 45 a side,then 45 and 25 a side...2 plates/2 and a quarter x2..last set dropped to 2 plates again for a burn set
seated chest press again but stacked version 3 sets @150 grips here are at or close to upper pecs 'good smooth ride'
cable crossovers x4 sets 12 60/65/70/50 this was 15 reps set'
inc flyes..really getting there in these 35/40/45 I got tired on this set but good pump ...I usually get to 50/55's so i'm close again
finished with inc presses 135 x12 just burned theses nice fluid reps and squeezed..
tris
pushdowns 120/130/140/150..12/12/12/10 was failure on these
seated dip machine 170/180/185 sets 12-10
lying skull crushers premade curl bar 70/70/70 last set did close grip presses to finish
single arm rope extensions x3
abs
supersetted seated crunch machine weighted with roman chair leg raises x3 30-40 rep sets
treadmill
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Cardio day: Ran 3.1 miles in heavy wind and cold. Came home and hit the heavy bag. It was about 29 degrees. Weather in NJ keeps going warm and cold. Sometimes from day to day.
Park Observations:
I've been seeing this Portuguese looking over weight milf for about 2 years in the park. Just saw her again and she is no longer over weight. Took her a long time but she got it done. She wore the same black colors every time she runs. Black tights, black shirt, black jacket and black hat.
Old lady was holding a big dog as I was running toward her. I thought this isn't going to end well. The dog jumped up on me but was playful. The best part was the old lady didn't fall down from holding the lease.
I was running on an oval on a one mile paved trail. How could the wind be in my face both ways? What's next? It's going to be uphill both ways?
I run in Asics. I ordered them online. What made me order the orange color? I feel self conscience every time I run in them. I feel I should be wearing a clown nose and a flower that squirts water. Next time it's back to black running shoes.
Running use to be a simple thing for me. Now it's turn on the ipod and find the perfect playlist. Turn on the GPS watch and wait 4 minutes for it to triangulate the satellites. Put on gloves and hat then pin the car key to my clothes. I ran track in high school and college. I just remember wearing any type of crap and getting it done. Never had any music to run to back in the day and now I feel I can't run without my tunes.
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Delt and arms:
Press behind the neck 3 x 6 up to 135lbs ( pressed from the traps each rep)
dumbbell laterals 2 x 10 30lbs
rear dumbbell laterals 2 x 10 35lbs
barbell shrugs 2 x 10 260lbs
machine delt laterals 2 x 10 70lbs
Weighted dips 2 x 10 25lbs (went all the way down. No shallow reps)
traditional tricep pushdowns 3 x 12
rope tricep 2 x 12
Alternate dumbbell curls 2 x 8 45lbs
machine scott curls 2 x 10
concentration curls 2 x 12
forearm wrist curls 2 x 25 90lbs
reverse grip pulley curls 2 x 12
ab coaster 2 x 29 40lbs
seated crunch machine 2 x 20
Gym Observations:
Found out why the gym is so crowded. A gym about 5 miles away suddenly shut down. All these knuckle heads are flooding this place. I can't stand working out in a crowded gym.
Gaining weight. I have to cut back on snacking. I won't give up beer though. ;D
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BACK DAY/TRAP/ABA/CALVES/TREADMILL FAST PACED WORKOUT 1.5 HRS
HAMMER STRENGHT UNDERHAND PULLDOWNS..X4 1 AND 25 PER SIDE,2 PLATES.2 PLATES AND A 10/2 PLATES AND 2 10'S SINGLE ARM AT A TIME
BENT OVER ROWS X4 185/205/225/135 10/8/6/15 REPS
LOW CABLE ROW DONE WITH WIDE PULLDOWN BAR 165/180/185 10/10/10
UPPER PULLDOWN' STANDING 'WIDE BAR UNDER HANDED GRIP PULL TO UPPERCHEST X3
CHINUPS WIDE X2 INNER GRIP X2
HYPERS X3 WEIGHTED
TRAPS..185/225'NO STRAPS X12,,275/295 STRAPPED 10/10..225X15 STRAPPED
ABS 4 SETS 30 LYING CRUNCH MACHINE
TREADMILL
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Tuesday's workout didn't happen. I forgot to go to bed until 3:00 a.m. Tuesday morning. ::) Needless to say, I was tired most of Tuesday. So, Tuesday's hammy workout became Wednesday's hammy workout, which went well. Instead of working abs at the end of my routine, I did 15 minutes of cardio. It felt good.
My abs are tight and solid. There is a little flab on my lower back. I suspect doing cardio will help get rid of this than ab work will. Probably nothing will tighten the loose skin on my belly at this point other than surgery. :'(
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Cardio:
8 x 220 yard repeats. Hit the bag for two rounds. In my younger days I had a few amateur fights in the ring. No, I never was a contender. LOL. Wacking the bag now I think I can still fight sometimes but I know the truth. If I got in the ring with a young fighter I would no longer have my good looks. ;D I have no delusion that I would have the defense or reaction time that it would take. At least I have a good workout slamming the bag. When someone compliments me saying something like you're fast or that I hit the bag hard I know the truth. A young buck fighter would beat the hell out of me.
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Almost quit the gym for today because I didn't feel like going. Glad I went though when all is said and done. I lightened up on the weights because the last few times I've worked my back, it has been sore for almost a week. Like with yesterday's workout, I did cardio, which I upped to 20 minutes. It was an excellent finish to what turned out to be a really good workout.
I'm on for dinner tonight I'm fixing artichoke and spinach quiche made with egg whites from Costco accompanied by a green salad. Sounds really healthy, doesn't it? I'll have haagen dazs coffee ice cream later just to keep my cholesterol up. :D
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Almost quit the gym for today because I didn't feel like going. Glad I went though when all is said and done. I lightened up on the weights because the last few times I've worked my back, it has been sore for almost a week. Like with yesterday's workout, I did cardio, which I upped to 20 minutes. It was an excellent finish to what turned out to be a really good workout.
I'm on for dinner tonight I'm fixing artichoke and spinach quiche made with egg whites from Costco accompanied by a green salad. Sounds really healthy, doesn't it? I'll have haagen dazs coffee ice cream later just to keep my cholesterol up. :D
Why do you use egg whites? It seems there are so many studies out there that egg yokes do not raise cholesterol.
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Why do you use egg whites? It seems there are so many studies out there that egg yokes do not raise cholesterol.
Just eaten a big bowl of spagetti.. i feel like a prize Hog ;D Training wise i trained early this morning full body and a cycle for cardio. I was really hungry later on. I used "power" leg extensions ala Gironda style in my workout, lying leg curls and Barbell Hack squats for legs.
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Back and Chest day:
Pull ups 3 x max
Seated V handle lat long pulls 2 x 12 170lbs
Dumbbell row off bench 2 x 10 80lbs (all the way down and up)
Hammer strength pull downs 2 x 10
Incline dumbbell bench 2 x 8 (all the way down)
machine flies 2 x 10
Hammer strength inclines 2 x 10
Push ups 2 x max
deadlifts 2 x 4 300lbs 1 x 1 330lbs (off the floor not raised)
weighted hypers 2 x 15 25lbs plate behind head
ab coaster 2 x 29 40lbs
seated ab crunch 2 x 20
Gym observations:
A young power lifter complimented me. He said I was deadlifting a good weight at the end of my workout for my age. I guess with my head of grey hair he is amazed I'm walking. ;D
Private personal training is not allowed in the gym. All the private trainers know what time the owner shows up and they rearrange their schedule around it. I know he would kick them out but his workers that are there couldn't care less about it.
You know you are getting old when you are checking out a guy's mother working out. Hell, she is younger than me.
I think yelp,moan and groan man on the elliptical must have been spoken too. He didn't have ear buds today and he was quiet. I like hearing the crazy noises coming out of him. Makes me laugh.
I was lifting weight today thinking this is one of the stupidest activities on earth. Sometimes I think I would be healthier, more lean and better off joint wise if I just did body weight exercises and running. Seen many guys that only do that who look amazing. Maybe not in the steroid water retained muscle look but ripped dense physique that can kick ass.
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Back and Chest day:
Pull ups 3 x max
Seated V handle lat long pulls 2 x 12 170lbs
Dumbbell row off bench 2 x 10 80lbs (all the way down and up)
Hammer strength pull downs 2 x 10
Incline dumbbell bench 2 x 8 (all the way down)
machine flies 2 x 10
Hammer strength inclines 2 x 10
Push ups 2 x max
deadlifts 2 x 4 300lbs 1 x 1 330lbs (off the floor not raised)
weighted hypers 2 x 15 25lbs plate behind head
ab coaster 2 x 29 40lbs
seated ab crunch 2 x 20
Gym observations:
A young power lifter complimented me. He said I was deadlifting a good weight at the end of my workout for my age. I guess with my head of grey hair he is amazed I'm walking. ;D
Private personal training is not allowed in the gym. All the private trainers know what time the owner shows up and they rearrange their schedule around it. I know he would kick them out but his workers that are there couldn't care less about it.
You know you are getting old when you are checking out a guy's mother working out. Hell, she is younger than me.
I think yelp,moan and groan man on the elliptical must have been spoken too. He didn't have ear buds today and he was quiet. I like hearing the crazy noises coming out of him. Makes me laugh.
I was lifting weight today thinking this is one of the stupidest activities on earth. Sometimes I think I would be healthier, more lean and better off joint wise if I just did body weight exercises and running. Seen many guys that only do that who look amazing. Maybe not in the steroid water retained muscle look but ripped dense physique that can kick ass.
yes nothing wrong with Bodyweight training..
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Why do you use egg whites? It seems there are so many studies out there that egg yokes do not raise cholesterol.
If I were making the quiche from scratch, I would use whole eggs like the recipe I use calls for. The recipe also calls for cream, since it is basically a custard with additions and poured into a pie shell. This was a pre-made Costco quiche. I didn't notice it was yoke free until I went to cook it. It tasted okay and it was easy to fix.
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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 ..
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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 ;D.. 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.
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Get that Yucky cardio in there Steve ;D.. 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
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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.
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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..
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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.
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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.. 8)
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thanks man.. 8)
wellcome Steve :)
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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." ;D
I always feel bad about taking a day off but I am fried. Hopefully doing cardio tomorrow.
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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.
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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.
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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.
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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.
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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...
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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 :P
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 :D
lying db extensions these I like 25/30 db sets 12 done..
abs..hanging leg raises and crunch machine 3 and 3
tradmill
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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 :P
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 :D
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. it´s like today doing push ups with push up bars. I find it really makes a difference.
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I actually find DB pressing harder with palms facing the full movement. it´s 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...
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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.
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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.
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-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.
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-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 don´t 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.. ;D wasn´t going too fast but would have paid maybe 40 euros. The sly Bastards had a camera hidden behind a small Hedge row.
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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?
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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.
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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.
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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.
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BACK/TRAPS/CALVES/ABS/TREADMILL
CHINS X3X12 WIDE NICE START..
TBAR ROW X4...2 PLATES/2 AND 25,3 PLATES,3 PLATES 10 AND 5
LOW CABLE ROW X3 USED A WIDE BIGGER VERSION OF THE V BAR..165/180/195
HAMMER UNDERHAND PULLDOWNS MACHINE 2 PLATES X3 X10
FINISH I SAW GUY AT GYM DOING THESE LOW CABLE ROPE 'LOWER SECTION OF THE CROSSOVER STATION STANDING PULL TO WAIST OPEN THE ROPE BACK AS FAR AT WAIST REALLY HIT THE LATS LOWER TO MID BACK
WEIGHTED HYPERS X4 45 LB PLATE
SHRUGS
185/225 NO STRAPS...275/295/295 X10 STRAPPED.225 X15 STRAPPED
CALVES 5 SETS STANDING CALF RAISES
ABS
TREADMILL DONE BEFORE ABS
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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.
Interesting. The gym I belong to is neither hardcore nor fancy. It is somewhere between these extremes. There is loads of equipment, which keeps working out interesting and fresh. There is the "pump room" for hardcore lifters and plenty of free weights for the old school bodybuilders. The age range is anywhere from mid-teens to ancient (even older than me). About 30% of the clientele are female. It is a family gym in that the pool area is open to folks of all ages if accompanied by an adult. Variety rules. There is a separate building for cross training and one for aerobics, Zumba and yoga. Attached is North Lake physical therapy. About the only thing they don't have is a juice bar.
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went for a run yesterday in the woods. nearly landed on my face :'( the tracks are full of roots from the trees and my shoe caught one. Still better than running on the streets and you have peace and quite.
Interesting. The gym I belong to is neither hardcore nor fancy. It is somewhere between these extremes. There is loads of equipment, which keeps working out interesting and fresh. There is the "pump room" for hardcore lifters and plenty of free weights for the old school bodybuilders. The age range is anywhere from mid-teens to ancient (even older than me). About 30% of the clientele are female. It is a family gym in that the pool area is open to folks of all ages if accompanied by an adult. Variety rules. There is a separate building for cross training and one for aerobics, Zumba and yoga. Attached is North Lake physical therapy. About the only thing they don't have is a juice bar.
sounds like a great Gym.
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Back and Chest: Weak from yesterday's run.
Pull ups 3 x max
Seated long lat pulls 2 x 12 195-180lbs
Dumbbell lat row off bench 2 x 10 80lbs (all the way down and up)
Hammer strength pulldown 2 x 10
Dumbbell incline press 2 x 8 75lbs (all the way down. Shoulder is shot)
Hammer strength incline 2 x 8 up to 4 plates. two a side
flat flies 2 x 10 45lbs
machine flies 2 x 10
deadlifts 2 x 4 300lbs 1 x 1 340lbs
weighted hyperextensions 2 x 15 25lbs plate behing head
ab coaster 2 x 24 60lbs
machine crunch 2 x 20
Gym observations:
Two college wrestlers curling having a conversation, " Harry said he wouldn't mind if I fucked his sister. I'm going to take him up on that." It sounded like I was listening to two comedians. One said at one point, " My mom wants me to give up pot saying it's a gateway drug. I said Mom! Do I look like a crack head?" In between talking about wrestling competitions I thought I was witnessing a Saturday Night Live episode with their crazy conversations. Definitely two getbiggers.
Wow the weights felt heavy today. I always have that feeling after a hard cardio day.
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Changed it up quite a bit yesterday when I worked arms. Used different equipment on almost every exercise. Whenever I do this, depending on which equipment I'm using, I'll dial back the resistance and up the reps. Yesterday, I also upped the sets. When I was done, my arms felt blasted and pumped. They're tight today, but not painful. Tomorrow will be the test, since I often don't feel sore until the second day after a workout.
I added back doing abs at the end of the workout and I did 20 minutes of cardio.
Here are some of the exercises I did:
Nautilus multi bicep alternating curls 5 X 15 - 6
Nautilus seated dips with elbows tucked close to body 5 X 15 - 8
Machine preacher curls 4 X 12 - 8
Nautilus multi triceps 4 X 12 - 8
Standing double arm side cable curls 3 X 12
Overhead standing cable triceps extensions 3 X 12
Nautilus multi forearm machine (4 exercises) 1 X 15 each position
Nautilus seated crunches 2 X 25
Treadmill fast walk for 20 minutes
Total workout time 1 hr and 15 minutes
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was pushed for time today so rather than do nothing i just did an abbreviated workout..
Squats (felt ok on my shoulders) 3 sets 10-12 reps
BB rows old school style.. 3x10-12
Push ups with Bars 3x max
BB Military press 3x10-12
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I took yesterday and today off from the gym. No good excuse really. I am just feeling old and tired and my back spasms have started up again. A little sneeze or just a slight wrong movement and I double over in pain. On a more positive note, I did work in the yard most of the day today. I also hand washed and dried my car....I am treating it like it is golden. Tomorrow is a very busy day with me being out of town most of it. Hams may have to wait until Tuesday.
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I took the entire weekend off. Just wasn't feeling well. Maybe a workout would have lifted my spirits. Prime don't feel bad for time off. It's as important as training. I hit it hard 5 days in a row and I feel a little guilty for taking two days off. Rationally I know I needed two days off but I keep thinking I failed in my work ethic. Ideally I want to hit it 6 days a week with an even split between lifting and cardio. I also did about an hour of yard work today. I got so filthy I was afraid to walk to the the shower and wanted to hose off outside first. Just don't forget the important hammies in your training split.
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I took the entire weekend off. Just was feeling well. Maybe a workout would have lifted my spirits. Prime don't feel bad for time off. It's as important as training. I hit it hard 5 days in a row and I feel a little guilty for taking two days off. Rationally I know I needed two days off but I keep thinking I failed in my work ethic. Ideally I want to hit it 6 days a week with an even split between lifting and cardio. I also did about an hour of yard work today. I got so filthy I was afraid to walk to the the shower and wanted to hose off outside first. Just don't forget the important hammies in your training split.
when i feel like that i just go for an hours walk..
Workout today..
Front squats
Lying leg curls
Chinning the bar SS
Parallel bar dips
Military press
Side raises or upright rows(wide grip)
Ez bar curls
incline french press ez bar
Abs: crunch/reverse crunch
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had 5 day workout week ,,2 at gym rest a t home ..at least my home set up is good enough..
sat pump day circuit..little bit every thing chest/back.tri/back /traps...delts/bis were still recouping....
sun legs,,i have to be creative only have so much I can do...
I supersetted 5 sets extensions with goblet squat 'wood 'plank under foot'60 lbs sets 12-15 sick pump ..little rest''i'm freaking sore today..
lunges with 45 lbs step forward and back and same with other leg x4
hams
5 sets single leg standing leg curls with sldl db 60's same thing wood under heels..
calves got creative again '2 25 lb plates spread apart a bit ,small piece of 2 by 4 across and used 45 lb db each hand and calf raise worked great sick pump did 7 sets 12 reps or close ,,my calves were veiny as hell after theses..calves are sore today
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had 5 day workout week ,,2 at gym rest a t home ..at least my home set up is good enough..
sat pump day circuit..little bit every thing chest/back.tri/back /traps...delts/bis were still recouping....
sun legs,,i have to be creative only have so much I can do...
I supersetted 5 sets extensions with goblet squat 'wood 'plank under foot'60 lbs sets 12-15 sick pump ..little rest''i'm freaking sore today..
lunges with 45 lbs step forward and back and same with other leg x4
hams
5 sets single leg standing leg curls with sldl db 60's same thing wood under heels..
calves got creative again '2 25 lb plates spread apart a bit ,small piece of 2 by 4 across and used 45 lb db each hand and calf raise worked great sick pump did 7 sets 12 reps or close ,,my calves were veiny as hell after theses..calves are sore today
nice ideas in there Steve..you can get a great workout at Home. I have also used a Dips Belt at home for calf raises. One or two legged raises. Old school BB on shoulders and a couple of rubber coated plates so you don´t slide and lean slightly forwards onto a wall for balance is great too if you have no rack at home.
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NJFLEX, confused by your goblet squat using a wood plank under foot? Any pictures to clarify? Are you saying you have a wood under both feet to have clearance for the dumbbell between?
Leg day:
Squats 4 x 8 (starting to use heavier weight. Tried to sink 285lbs in a deep squat after the 4 sets and it felt pretty easy)
Leg press 3 x 12 (thinking about only doing squats and dropping the leg press.)
leg extensions 3 x 12 (The good machine was taken and for the first set. The last two on the good machine)
Standing leg curl 2 x 12-9reps (upped the weight on the last set)
standing calf 2 x 12 195lb
seated calf 2 x 15 90lbs (don't know why this felt so heavy today)
4 way neck machine 2x15 (always feel like a dope doing these but I don't want a pencil neck)
ab coaster 2 x 29 40lbs
seated crunch machine 2 x 20
Gym Observations:
Running out of gym observations. I guess I'm not observing enough.
Beginning to think the good guy owner thing is just an act for good business. I guess nothing wrong with that but if I don't like you, you will know it. You won't know with fake manners. It's like a guy calling you sir as he stomps your head while you're on the ground.
I had a friend that said working out is like hitting yourself in the head with a hammer. It feels so good when you stop.
Been feeling down lately and I think it's exhaustion from too much working out, a retirement job that I'm not happy about, lack of sleep and maybe one too many drinks on the weekend. Going to try to get more rest. Too much work without enough play makes for a grumpy guy. I like Donny's response that he takes a long walk. Yes, it's hard to be depressed after a long vigorous walk. Great for the spirits.
Forgot to do stiff leg deadlifts in the gym. I went home and did them after the gym. 2 sets of 6 reps with 205lbs. The bar brushed the top of my feet for most reps. I used a block about 8 inches high.
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NJFLEX, confused by your goblet squat using a wood plank under foot? Any pictures to clarify? Are you saying you have a wood under both feet to have clearance for the dumbbell between?
Leg day:
Squats 4 x 8 (starting to use heavier weight. Tried to sink 285lbs in a deep squat after the 4 sets and it felt pretty easy)
Leg press 3 x 12 (thinking about only doing squats and dropping the leg press.)
leg extensions 3 x 12 (The good machine was taken and for the first set. The last two on the good machine)
Standing leg curl 2 x 12-9reps (upped the weight on the last set)
standing calf 2 x 12 195lb
seated calf 2 x 15 90lbs (don't know why this felt so heavy today)
4 way neck machine 2x15 (always feel like a dope doing these but I don't want a pencil neck)
ab coaster 2 x 29 40lbs
seated crunch machine 2 x 20
Gym Observations:
Running out of gym observations. I guess I'm not observing enough.
Beginning to think the good guy owner thing is just an act for good business. I guess nothing wrong with that but if I don't like you, you will know it. You won't know with fake manners. It's like a guy calling you sir as he stomps your head while you're on the ground.
I had a friend that said working out is like hitting yourself in the head with a hammer. It feels so good when you stop.
Been feeling down lately and I think it's exhaustion from too much working out, a retirement job that I'm not happy about, lack of sleep and maybe one too many drinks on the weekend. Going to try to get more rest. Too much work without enough play makes for a grumpy guy. I like Donny's response that he takes a long walk. Yes, it's hard to be depressed after a long vigorous walk. Great for the spirits.
Forgot to do stiff leg deadlifts in the gym. I went home and did them after the gym. 2 sets of 6 reps with 205lbs. The bar brushed the top of my feet for most reps. I used a block about 8 inches high.
a long walk is a great stress reliever. I think you should maybe take a week or so off and try to relax. I also like to go outside and practise with my jo and Ken. Neighbours probably think i am a nut case but who cares ;D..
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Did a interval cardio workout. I did 6 x 400 meters. The last two were in 6:30 mile pace or 9.3 MPH. The rest in between was 200 meters at 3.8MPH. Then I did 2 x 200 meters with the last at 10.4 MPH.
Then I hit the heavy bag for two rounds. I like hitting it after cardio. I'm warmed up and I save my joints a little because maybe I hit it a little softer than if I was fresh. It's the same thinking when I put deadlifts at the end of my workout. I'm all warmed up and shot so it keeps the weight down. I just feel it's safer at my age.
Donny I would love to train with a sword. Actually thought about going to a Aikido school just for the sword part.
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Did a interval cardio workout. I did 6 x 400 meters. The last two were in 6:30 mile pace or 9.3 MPH. The rest in between was 200 meters at 3.8MPH. Then I did 2 x 200 meters with the last at 10.4 MPH.
Then I hit the heavy bag for two rounds. I like hitting it after cardio. I'm warmed up and I save my joints a little because maybe I hit it a little softer than if I was fresh. It's the same thinking when I put deadlifts at the end of my workout. I'm all warmed up and shot so it keeps the weight down. I just feel it's safer at my age.
Donny I would love to train with a sword. Actually thought about going to a Aikido school just for the sword part.
Kendo, Aikido are from Bushido but have advanced to an intellectual and moral standard. I have always loved martial arts and their meaning.
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chest/tri/abs
seated chest press 'stack 'version.x4
inc press,135/155/165/175-135 drop,,
cable crossovers x3
lower cable flyes x3
fdb press db palms facing 55/60/60
tris
seated extension machine superset cable rope pushdowns x4
dipmachine superset with cable standing single arm kick backsx3
db extension overhead x3
abs
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Delt and arms:
Military clean and press 2 x 8 115lbs (warm for my bad delts. All the way down)
Dumbbell shoulder press standing 2 x 8 55lbs
Dumbbell delt laterals 2 x 10 25 lb
Rear delt dumbbell laterals 2 x 10 30-35lbs
Machine delt laterals 2 x 10 80 lbs
barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (all the way down)
traditional tri pushdowns 2 x 10
rope tri 2 x 10
ez curl 2 x 10 95lbs
machine scott curl 2 x 8
concentration curl 2 x 12
forearm wrist curl 2 x 30 90lbs
reverse grip pulley curl 2 x 12
ab crunch machine 2 x 20
hanging leg raises 2 x 20
Gym observations:
Guy told me he nearly died from colon cancer a couple of years ago. He's better but he still has issues from the operation and chemo. He said sometimes he has the runs so bad he becomes physically ill from the loss of electrolytes. He said when he started in the gym after cancer he tried to bench the bar and he couldn't do it. He's no world beater with the weights now but I give him much respect for the fight he has gone through. I respect his 135lbs bench more than a guy doing 500lbs.
My gym membership runs out next week. Thinking I will train in the basement for a month or so exclusively. It will be a good change up. I trained so much in my home gym prior I forgot how good it felt to work out among other people. Then again training at home has so many advantages. No waiting. The music is perfect. I know the equipment is great because I picked it out. One draw back is that everything is plate loaded at home. Slows me down a bit.
Tomorrow is a cardio day. Might run without the shirt to start working on my tan. :)
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Delt and arms:
Military clean and press 2 x 8 115lbs (warm for my bad delts. All the way down)
Dumbbell shoulder press standing 2 x 8 55lbs
Dumbbell delt laterals 2 x 10 25 lb
Rear delt dumbbell laterals 2 x 10 30-35lbs
Machine delt laterals 2 x 10 80 lbs
barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (all the way down)
traditional tri pushdowns 2 x 10
rope tri 2 x 10
ez curl 2 x 10 95lbs
machine scott curl 2 x 8
concentration curl 2 x 12
forearm wrist curl 2 x 30 90lbs
reverse grip pulley curl 2 x 12
ab crunch machine 2 x 20
hanging leg raises 2 x 20
Gym observations:
Guy told me he nearly died from colon cancer a couple of years ago. He's better but he still has issues from the operation and chemo. He said sometimes he has the runs so bad he becomes physically ill from the loss of electrolytes. He said when he started in the gym after cancer he tried to bench the bar and he couldn't do it. He's no world beater with the weights now but I give him much respect for the fight he has gone through. I respect his 135lbs bench more than a guy doing 500lbs.
My gym membership runs out next week. Thinking I will train in the basement for a month or so exclusively. It will be a good change up. I trained so much in my home gym prior I forgot how good it felt to work out among other people. Then again training at home has so many advantages. No waiting. The music is perfect. I know the equipment is great because I picked it out. One draw back is that everything is plate loaded at home. Slows me down a bit.
Tomorrow is a cardio day. Might run without the shirt to start working on my tan. :)
respect to the guy with colon cancer.
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BACK/TRAPS/ABS/TREADMILL/CALVES
ALWAYS START 5 SETS 15 HI-10 LO OF HEAVY CALF RAISES
BACK
CHINS WIDE X3 X12
TBAR ROW ELEVATED VERSION 2 PLATES ,2 PLATES AND CHANGE/2 PLATES AND 25
UNDERHANDED HAMMER PULLDOWN SINGLE ARM AT A TIME ..2 PLATES,2 PLATES AND 10 A SIDE X2
LOW PULLEY ROWS.180/210/210
LOW CABLE AT CROSSOVER STATION WITH ROPE PULL FROM BOTTOM TO WAIST AND PULL BACK OPEN ROPE HITS LOWER LATS NICE X3
45 LB PLATE LOWER BACK HYPERS
TRAPS
SHRUGS 185/235/285/315
REVERSE SHRUGS IN BACK WITH BAR 235/235/185X20 DROP
ABS 5 SETS 30 CRUNCH MACHINE
TREADMILL
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Had an easy cardio day. Just wasn't feeling it. I ran 2 miles at 8:36 pace. I hit the heavy bag for two three minute rounds. I've been working out five days a week. Three lifting and two cardio days. I hope I can get in an extra cardio day on Saturday. Tomorrow on Friday is back and chest. Fridays have been a tough day for me. Rise early to hit the gym and then work is extra hours on Friday. It's also drinking day for me as soon as I get home. I will limit myself to 3 or 4 drinks. 8)
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Had an easy cardio day. Just wasn't feeling it. I ran 2 miles at 8:36 pace. I hit the heavy bag for two three minute rounds. I've been working out five days a week. Three lifting and two cardio days. I hope I can get in an extra cardio day on Saturday. Tomorrow on Friday is back and chest. Fridays have been a tough day for me. Rise early to hit the gym and then work is extra hours on Friday. It's also drinking day for me as soon as I get home. I will limit myself to 3 or 4 drinks. 8)
;D Drinking Day... talking of Booze i was surprised to see Millers Beer in a local supermarket here. I think you need a Day off now and again and if Friday is your day do it. I was out and about today on my Mountain bike. Was quite warm today. Got some colour on my Face. Tomorrow i will go for a run after my workout.
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;D Drinking Day... talking of Booze i was surprised to see Millers Beer in a local supermarket here. I think you need a Day off now and again and if Friday is your day do it. I was out and about today on my Mountain bike. Was quite warm today. Got some colour on my Face. Tomorrow i will go for a run after my workout.
Miller is one of the worst beers in the US. It seems to sell well in hillbilly areas.
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Back and chest:
clean and push press 3 x 3 to 175lbs ( I use to use decent weight here but it's where I am right now.
Pull ups 3 x max
Seated long pulls with V handle 2 x 12 170lbs
Dumbbell lat rows off bench 2 x 10 80lbs (all the way down and up)
Hammer strength pull downs 2 x 10
Hammer incline press 2 x 8 two 45lbs plates on each side.
Incline dumbbell press 2 x 6 75lbs
Machine flies 2 x 10
Push ups 1 x max
Ab coaster 2 x 24 60lbs
ab crunch machine 2 x 20
Weighted back extensions 2 x 15 25lbs plate behind head.
Need to get leaner. Going to try to watch what I eat. I have a horrific diet at night after dinner. I had chips and cookies watching tv yesterday. I had a clean breakfast, lunch, snack and dinner. Then I ruin it with garbage snacks.
Gym Observations:
A guy looks like Tarzan. Long flowing hair with an athletic build. Expected him to do the yell between sets.
I lost my water bottle one workout and an old guy busted my chops about it. Now every time I see him it's the same routine. "Find your water bottle yet?" Getting old buddy. ;D
When I walked in there was a female power lifter breaking down the bar she used for deadlifts. I kept trying to tell her to leave the 45lbs plates on but she had those beats by dre headphones on. She unloaded it and I put the plates back on it.
One guy had his eye brows done like a girl. It looks so effeminate. Man trim them but don't have them done in beauty parlor. Made him look like a fag. Not that there's anything wrong with that.
Why do they have locker rooms in gyms anymore. People come dressed to work out and shower at home. Never seen a guy in this gym come in with regular clothes then change into workout gear. Take a shower and return to regular clothes. I guess for some there is no other option coming from work.
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delt,bi/forarms/tredmill
fr press 115/135/145/155-115 drop .12/10/8/6-10
seated lateral raises side 20/25x3 x12
fr cable rope raise x3
cable rear raise x3
single arm cable upright row ..tried 1st time was actually good x3
bi's
curls large 45 lb bar...85/95/105/105-95..
seated curl machine angled single arm x3
seated curl cable x3
hammer grip concentration curl on knee seated x2
forarms cable reverse wrist curls x4
wrist curls x4
treadmill
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In the U.S. some medical insurance companies offer seniors the "Silver Sneakers" program. I believe it is free. The really nice thing about it is that many gyms have signed on to this program. I'm hoping to utilize it in order to throw some variety into were I workout. Today, I will check out L.A. Fitness and 24 Hour Fitness gyms near where I live. Something needs to happen to get me inspired again, I haven't been to the gym in over a week. If I do this, I will continue to maintain my paid membership at Nelson's Nautilus Plus since I have been a member for over 30 years and am "grandfathered" in at a ridiculously low annual membership rate.
On another note, last Monday I attended a monthly board meeting I chair. I parallel parked on the street because there was no room in the parking lot. Some ass-wipe in what must have been a truck or large SUV backed into the front of my car. The damage is minor but I am still having it repaired at a cost of nearly $1,000. It was a hit and run, so my co-pay is reduced to $300. I can tell you, I was really pissed off when I saw what had happened to my pristine brand new car. The damage could have been worse, so that's one way to look at it.
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Really stinks to hear what happened to your car. I know the feeling. I keep my car waxed and detailed to perfection. I guess someone didn't like it and keyed the hood.
Just looked up your gym on the web and looked at pictures. That is one fancy gym. Never worked out in a place that nice. You would think the gym I work out in is a dump dungeon. A 45lbs plate is a 45lbs plate no matter where you go is what I tell myself about all gyms.
Really impressive place. I left out the pool picture.
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Yeah, it is a pretty cool gym. The pictures actually make it look a little nicer than it is.
Here are some of the features which make this gym great. Cheryl and Lisa are trainers. They also work the counter. Lisa and her husband own the gyms (there are two locations). Lisa was a competitive natural bodybuilder.
Inner Beast cross fit training is across the parking lot as is the Zumba and Yoga classes.
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My gym is a little nicer than Dorian Yates Temple gym but compares to Metro gym that Coleman trained in but a lot neater. Wish I had a pictures but my gym's own web site doesn't have any. I like hard core gyms but I would love to train in the gym you train at. It would be so much fun to train with Nautilus for awhile. That is one huge gym.
Going to train at home for awhile exclusively. Old school.
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Early morning run today. later it will be too busy. I do not like Sundays..
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My gym is a little nicer than Dorian Yates Temple gym but compares to Metro gym that Coleman trained in but a lot neater. Wish I had a pictures but my gym's own web site doesn't have any. I like hard core gyms but I would love to train in the gym you train at. It would be so much fun to train with Nautilus for awhile. That is one huge gym.
Going to train at home for awhile exclusively. Old school.
My medical insurance, Regence Med Advantage offers a program called Silver Sneakers. There are 13,000 gyms accepting Silver Sneakers, including the gym I already belong to. Just for fun, yesterday I joined LA Fitness. I may also join 24 Hour Fitness. I am able to use any of their facilities worldwide and it costs me nothing. I do, however still pay dues at Oregon City Nautilus.
https://www.silversneakers.com/ (https://www.silversneakers.com/)
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A lot of fuss here Today with the visit of President Obama. Saw quite a few Choppers overhead.
http://www.haz.de/Hannover/Aus-der-Stadt/Uebersicht/Barack-Obama-Besuch-in-Hannover-The-Beast-bereits-in-Deutschland
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A lot of fuss here Today with the visit of President Obama. Saw quite a few Choppers overhead.
http://www.haz.de/Hannover/Aus-der-Stadt/Uebersicht/Barack-Obama-Besuch-in-Hannover-The-Beast-bereits-in-Deutschland
Worst and most divisive President we ever had.
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Worst and most divisive President we ever had.
Time will tell. Many folks believe he's done a good job. I happen to be one of them.
President Obama's approval rating currently stands at about 50%. President Bush's approval rating also was near the 50% mark overall. Most of the past 11 Presidents had average approval ratings near 50% with the exception of President Kennedy and President Eisenhower. Their approval ratings were 70% and 65% respectively.
When times are bad as they were in 2008-2009 Presidential approval rating fall. People are looking for a scapegoat and the President is at the top of their list. President Obama had the misfortune of inheriting circumstances caused in part by the previous administration. The Jury's still out on Obamacare. It too is a 50/50 proposition, but the approval rating is going up.
Personally, I believe President Obama could be the best President we've ever had and his approval rating would remain the same. There are a lot of people who will never get past the fact that President Obama is black.
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Time will tell. Many folks believe he's done a good job. I happen to be one of them.
President Obama's approval rating currently stands at about 50%. President Bush's approval rating also was near the 50% mark overall. Most of the past 11 Presidents had average approval ratings near 50% with the exception of President Kennedy and President Eisenhower. Their approval ratings were 70% and 65% respectively.
When times are bad as they were in 2008-2009 Presidential approval rating fall. People are looking for a scapegoat and the President is at the top of their list. President Obama had the misfortune of inheriting circumstances caused in part by the previous administration. The Jury's still out on Obamacare. It too is a 50/50 proposition, but the approval rating is going up.
Personally, I believe President Obama could be the best President we've ever had and his approval rating would remain the same. There are a lot of people who will never get past the fact that President Obama is black.
I will drop this after this. It has nothing to do with that he is black. When ever he is criticized that's the standard response from the left is the cry of racism. Every move he makes is wrong. His approval rating from the sheep means nothing. I know the area you are from are full of left leaning people. He is wrecking this country.
His first two years he had both the house and senate Democrat majorities and he did nothing with it. He claimed he saved the car industry but neglects to mention Ford refused the massive bail out money offered to GM and Chrysler. Ford came out fine. In order to avoid embarrassment they offered the big three a relatively minor Green energy grant that Ford took and they spun to tell the lie that Ford took the bailout. It's also spin that the money was repaid. He is destroying the coal industry. His Obama care is a night mare. He has created enemy out of Israel. He has released billions to Iran while they continue to threaten America while continuing their pursuit of a bomb. He has lost respect world wide. He continues to lie with stats about unemployment counting low paying part time jobs while ignoring those who came off unemployment that dropped off the stat count. Food stamps have exploded under his watch. He has dropped a massive amount of arms and vehicles to the the Syrian resistance that ended up completely in ISIS hands. He did the same thing in the Libya destabilizing the country with that civil war. His limited rules of engagement with ISIS is a joke. Russia did more in three weeks than we did in a year. He has made Saudi Arabia turn their back on us because of our sweet heart deal with Iran. Another close ally in the middle east Eqypt we supported the over throw that brought the Muslim brother hood that promptly killed Coptic Christian Eqyptians. On top of this all he has added to the debt more than any President. No, he didn't deserve credit for Osama bin Laden's death as much as he praised himself in that speech he gave. All credit goes to military intelligence and the military. This country has rapidly gone down hill under his watch. He is pure evil. The liberal complicit news providers like ABC, NBC, CBS, MSNBC, Washington Post, NY Times, Huffington post and all the rest lead the clueless sheep to believe he's doing good. Worst and most divisive President in my life.
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sat leg day'brutal heavy work,sunday finished yard work'i keep a pristine lawn 'mow myself'lawn dr does the hard work lol'chemical wise'.we planted azalaes bushes and our birdbath did some stonework around it,,grilled turley burgers and used goat cheese and fig spread on bun'delicioius'
leg day
leg press warmedup/stretch sets..worked 5 plates side/6/7/7 and 25
v squat hammer/3/4/5 plates side
walking lunges 80 lb bar on back x2
extensions x3 220/235/240 x12
hams
single leg standing leg curls 70/90/100 x10
seated leg curls 180/195/210
calves leg press 3 plates/3 and 25/4/4
seated calf raises x3
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I'd pay for one training session so long as it ended with me spewing on her tits. No offense.
None taken. Lisa is married. Her husband might take offense. In my opinion, Cheryl is hotter than Lisa.
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I will drop this after this. It has nothing to do with that he is black. When ever he is criticized that's the standard response from the left is the cry of racism. Every move he makes is wrong. His approval rating from the sheep means nothing. I know the area you are from are full of left leaning people. He is wrecking this country.
His first two years he had both the house and senate Democrat majorities and he did nothing with it. He claimed he saved the car industry but neglects to mention Ford refused the massive bail out money offered to GM and Chrysler. Ford came out fine. In order to avoid embarrassment they offered the big three a relatively minor Green energy grant that Ford took and they spun to tell the lie that Ford took the bailout. It's also spin that the money was repaid. He is destroying the coal industry. His Obama care is a night mare. He has created enemy out of Israel. He has released billions to Iran while they continue to threaten America while continuing their pursuit of a bomb. He has lost respect world wide. He continues to lie with stats about unemployment counting low paying part time jobs while ignoring those who came off unemployment that dropped off the stat count. Food stamps have exploded under his watch. He has dropped a massive amount of arms and vehicles to the the Syrian resistance that ended up completely in ISIS hands. He did the same thing in the Libya destabilizing the country with that civil war. His limited rules of engagement with ISIS is a joke. Russia did more in three weeks than we did in a year. He has made Saudi Arabia turn their back on us because of our sweet heart deal with Iran. Another close ally in the middle east Eqypt we supported the over throw that brought the Muslim brother hood that promptly killed Coptic Christian Eqyptians. On top of this all he has added to the debt more than any President. No, he didn't deserve credit for Osama bin Laden's death as much as he praised himself in that speech he gave. All credit goes to military intelligence and the military. This country has rapidly gone down hill under his watch. He is pure evil. The liberal complicit news providers like ABC, NBC, CBS, MSNBC, Washington Post, NY Times, Huffington post and all the rest lead the clueless sheep to believe he's doing good. Worst and most divisive President in my life.
x2
Especially the last line
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Trained legs:
Squats 3 x 8 185, 225, 235 then I sank one rep with 285lbs.
leg press 2 x 12 4 plates a side going deep
stiff leg dead 2 x 6 215lb
leg extension 2 x 12
standing leg curl 2 x 12
standing calf 2 x 12 205lbs
seated calf 2 x 15 90lbs (tried to do full controlled range of motion reps)
4 way neck 2 x 15 a side
Ab wheel 2 x 20
machine crunch 2 x 20
Gym Observations:
Some dufuss trips and fell on his ass by the squat racks. Wait it was me. Still don't know what happened.
Does everyone just talk like crazy in this gym? I think many people just come to socialize. The yapping was really bad today. Few guys are training hard. Most of the talkers aren't even breathing hard. Some even talk during their reps. I couldn't say a word during most of my reps.
I'm glad the owner got a new punching bag. It's just mounted to low. If I was fighting a guy 5'2" it would be perfect for a head shot. He said he would fix it.
Saw a guy posing in between sets in the mirror. This a first for this place. He actually looked good but not in a bloated muscle steroid look. Just for the record I have never posed in the mirror in a gym. Not that I have any muscles. ;D
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Checked out myself in the mirror in the locker room.....like what I saw. ;D
Anyway, I worked out at a LA Fitness gym today, working arms. What an array of equipment they have. There is everything including cable and pulley machines, plate loaded machines Nautilus, Hammer Strength and others plus free weights. The free weight setup is the least comprehensive. Compared to OC Nautilus Plus where I normally workout, LA fitness has a lot more space so the machines are well spaced.
I did not write down what I did, so this is from memory and I am keeping it simple and lacking in detail.
Using Hammer Strength and Nautilus I did 3 different movements for both triceps and biceps, working them from a variety of angles. I did between 3 and 5 sets on each with reps in the 15 to 8 range. The heavier the resistance, the less reps I did. Because of the different machine from what I am used to it was difficult to figure out what resistance I needed until I got started. On some machines I could use more than normal for me and on other machines less. For the most part, these machines insured every movement was very strict.
The one muscle group I couldn't work directly was forearms. Despite all the equipment they have there is nothing that targets forearms. I did get in a good ab workout though. Due to time constraints, I skipped cardio. To make up for this I only rested 30 seconds between sets and I moved from one machine right to the other. Since I did not know anyone there I wasn't distracted by having conversations.
The crème de la crème was the juice bar. I ordered a 16 oz Pina Colada and mango smoothie with two scoops of protein at the end of the workout for only $6.50.
Tomorrow it's hams and calves.
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Looks like wolves are closer than i thought. Was a case of a woman in Celle in April 2016 out walking a Dog and the dog was attacked by a wolf. Below video taken by a Farmer by the looks of it...hope i don´t meet them in the woods :'(
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It would really ruin your day if they were chasing you when you are out for cardio.
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It would really ruin your day if they were chasing you when you are out for cardio.
I´ll climb a tree... :D
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chest/tri/abs/treadmill...
been getting great workouts minimal soreness on shoulder following days after chest/delt day.
FDB PRESS GETTING STRENGHT AND ROM BACK CLOSE TO 100 PCT,,STILL PALMS IN THO TOP TO BOTTOM 50/60/65/70
INC DB PRESS,THESE I COULD DO NORMAL 50/55/60
SEATED HAMMER LOW TO MID PRESS,,STARTS LOW AND ARCS TO MIDPOINT AT FINISH..2 PLATES .2 PLATES AND 10'S.2 PLATES AND 25,1 PLATE AND 25 REP SET...12/10/10/15
CABLE CROSSOVERS X3
INC FLYE WITH 40'S TILL GASSED X2
ABOUT 17 SETS
TRIS
LYING SKULL CRUSHERS WITH PRESS COMBO PREMADE CURL BAR 60/70/70 10X10
DIP MACHINE 170/180/190 X10
ROPE PUSHDOWNS X3
ABS AND TREADMILL
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Cardio day: Ran 3.1 miles today in slightly under 9 minute pace. The sun is shining and it's 65 degrees Fahrenheit here. When to the gym to work on the heavy bag. I was smacking it pretty good. Thoroughly spent now.
Gym Observations:
The owner put up a new heavy bag that is long enough for low kicks. I'd hit that. Has such a better feel to it than the cheap bag he had up before.
Talked to a regular and we both said who are all the strangers in the gym. The gym had a small friendly feel to it and now nothing but new people.
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Cardio day: Ran 3.1 miles today in slightly under 9 minute pace. The sun is shining and it's 65 degrees Fahrenheit here. When to the gym to work on the heavy bag. I was smacking it pretty good. Thoroughly spent now.
Gym Observations:
The owner put up a new heavy bag that is long enough for low kicks. I'd hit that. Has such a better feel to it than the cheap bag he had up before.
Talked to a regular and we both said who are all the strangers in the gym. The gym had a small friendly feel to it and now nothing but new people.
ARE Y TRAINING HOME SOON AGAIN OR STAYING THERE?SEEMS LIKE A REAL COOL PLACE...
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Looks like wolves are closer than i thought. Was a case of a woman in Celle in April 2016 out walking a Dog and the dog was attacked by a wolf. Below video taken by a Farmer by the looks of it...hope i don´t meet them in the woods :'(
You could end up like Leonardo DiCaprio in the Reverant.
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ARE Y TRAINING HOME SOON AGAIN OR STAYING THERE?SEEMS LIKE A REAL COOL PLACE...
Yesterday I started at home and I stopped after the first two sets. I got in my car and drove the mile or so to the commercial gym. I know I'm a little schizophrenic with saying I'm going to train at home and the next day I drive to the commercial gym. I'm basically just winging it. I trained so many years (decades) mainly at home. Since last summer I have been working out mainly in commercial gyms. I have been enjoying it. I do miss the home gym. Let me ask my schizophrenic self a question, " Next week are you training at home?" Me, "Probably, maybe, who the hell knows?"
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Yesterday I started at home and I stopped after the first two sets. I got in my car and drove the mile or so to the commercial gym. I know I'm a little schizophrenic with saying I'm going to train at home and the next day I drive to the commercial gym. I'm basically just winging it. I trained so many years (decades) mainly at home. Since last summer I have been working out mainly in commercial gyms. I have been enjoying it. I do miss the home gym. Let me ask my schizophrenic self a question, " Next week are you training at home?" Me, "Probably, maybe, who the hell knows?"
cool...both good.
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You could end up like Leonardo DiCaprio in the Reverant.
;D i have actually never seen that film. Workout today.
Incline BB press 3x10-12
BB rows 3x10-12
BB upright rows 3x10-12
Parallel Bar dips 3xmax
ez bar curls 3x10-12
Front squats 3x10-12
Lying leg curls 3x10-12
Seated calf raises 3x 15-20
Abs i did yesterday after my run, never met any Furry Friends ;) I find direct after my run my waist area is worked from running too.. so after a good set of Hanging Knee raises or crunches they tire very quickly. I was running the other day near Burgdorf and it was good because there was a so called "trim dig" or "par Kur" i think we used to call it with exercise stations along the route. Chinning Bars, sit ups, even logs to do squats which we did. Was great fun.
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;D i have actually never seen that film. Workout today.
Incline BB press 3x10-12
BB rows 3x10-12
BB upright rows 3x10-12
Parallel Bar dips 3xmax
ez bar curls 3x10-12
Front squats 3x10-12
Lying leg curls 3x10-12
Seated calf raises 3x 15-20
Abs i did yesterday after my run, never met any Furry Friends ;) I find direct after my run my waist area is worked from running too.. so after a good set of Hanging Knee raises or crunches they tire very quickly. I was running the other day near Burgdorf and it was good because there was a so called "trim dig" or "par Kur" i think we used to call it with exercise stations along the route. Chinning Bars, sit ups, even logs to do squats which we did. Was great fun.
nice,,how ya feeling.
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nice,,how ya feeling.
Like a Raging Bull ;D.. feeling better every week.
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Like a Raging Bull ;D.. feeling better every week.
THATS GOOD TO HEAR..
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Donny it's great that you are on the mend.
Delt and arms:
Dumbbell press 2 x 8 55lbs (all the way down)
Dumbbell laterals 2 x 10 25lbs-30lbs
Rear delt dumbbell laterals 2 x 10 35lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (all the way down)
Single dumbbell tri with two hands 2x10 75lbs (went deep)
traditional tricep pulley pushdowns 3 x 12
Alternate dumbbell curls 2 x 8 45lbs
Pulley straight bar curl 2 x 12
concentration curls 2 x 10 25lb
Wrist curls 2 x 30 85lbs-90lbs
reverse grip curls with pulley 2 x 12
ab wheel roll out 2 x 20
ab crunch machine 2 x 20
Gym Observations:
New hot blonde working out. She worked legs and abs. Impressed with her workout. She started with smith squats, leg ext, leg curl then to hacks. Seated calves then rope crunches. She ended with the elliptical. She wasn't muscular like a female bodybuilder but she looked in impressive sexy shape. She worked with volume with light weights with little rest between sets. This girl was smokin.
Talked to a worker at the gym. He said he went to Aruba and his wife was worried the hotel wouldn't have a gym. He said he told her as long as I have my body weight I have a gym. Wanted to give him a standing ovation.
My non existent diet is almost hopeless. I eat a clean breakfast, lunch, snack, dinner then I watch tv eating cookies, chips and gummy bears. Yes, gummy bears. The weekend beer doesn't help either. ;D
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Donny it's great that you are on the mend.
Delt and arms:
Dumbbell press 2 x 8 55lbs (all the way down)
Dumbbell laterals 2 x 10 25lbs-30lbs
Rear delt dumbbell laterals 2 x 10 35lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (all the way down)
Single dumbbell tri with two hands 2x10 75lbs (went deep)
traditional tricep pulley pushdowns 3 x 12
Alternate dumbbell curls 2 x 8 45lbs
Pulley straight bar curl 2 x 12
concentration curls 2 x 10 25lb
Wrist curls 2 x 30 85lbs-90lbs
reverse grip curls with pulley 2 x 12
ab wheel roll out 2 x 20
ab crunch machine 2 x 20
Gym Observations:
New hot blonde working out. She worked legs and abs. Impressed with her workout. She started with smith squats, leg ext, leg curl then to hacks. Seated calves then rope crunches. She ended with the elliptical. She wasn't muscular like a female bodybuilder but she looked in impressive sexy shape. She worked with volume with light weights with little rest between sets. This girl was smokin.
Talked to a worker at the gym. He said he went to Aruba and his wife was worried the hotel wouldn't have a gym. He said he told her as long as I have my body weight I have a gym. Wanted to give him a standing ovation.
My non existent diet is almost hopeless. I eat a clean breakfast, lunch, snack, dinner then I watch tv eating cookies, chips and gummy bears. Yes, gummy bears. The weekend beer doesn't help either. ;D
Thanks Rich... really sounds like a great Gym with characters training there... I have to admit i sometimes like to eat salt & Vineger crisps(chips)... ;D
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RICH YOUR TOUGH ON YOURSELF...I love the observations,,you train hard and I know you hate blowhards and show offs and I know your not one ,even though it doesn't matter why don't you post a headless pic here to show your effort .
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RICH YOUR TOUGH ON YOURSELF...I love the observations,,you train hard and I know you hate blowhards and show offs and I know your not one ,even though it doesn't matter why don't you post a headless pic here to show your effort .
Rich sent me a Pic (no homo) ;D he looks in great shape.. me and Rich write over E mail. Great guy and i think if i was a Cop in the US i would have proudly served with him.
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RICH YOUR TOUGH ON YOURSELF...I love the observations,,you train hard and I know you hate blowhards and show offs and I know your not one ,even though it doesn't matter why don't you post a headless pic here to show your effort .
NJFlex, I'm 100% natural forever and I'm 57. I feel no need to be abused by the steroid kids here by posting a picture. I'm in decent shape but look like an athlete and not a bodybuilder. Top UFC fighters get made fun of for their pysiques here and they are in incredible condition so you can be sure I'm not posting a picture. ;D Besides my non existent calves and thin thighs are laughable.
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Rich sent me a Pic (no homo) ;D he looks in great shape.. me and Rich write over E mail. Great guy and i think if i was a Cop in the US i would have proudly served with him.
8)......
so before I post workout 2 things,,,we put new floor in kitchen we did a very modern tile look but its vinyl coating so its kid friendly it came out great...on a sad note my wifes friend and ex coworker passed away i'm very hurt as well knew her and our 2 kids went to school together at early ages and great husband as well she was 47 yrs old had very bad cancer and was not what I would call a courageous fight or battle it was less than a year.no chance...
back/traps/abs/calves home workout waY too much going on yesterday so went to basement..actually great workout..
front pulldowns x4
db pullovers x3
low rows cable underhand grip standing pulled to waist x4
upper back wide grip rows x3
single cable grip pulldowns handle turned so palm facing side head/body x2
abs
decline leg raises x4
shrugs
cable shrugs x4
upright trap rows x4 these are done bent over slightly it hits traps
db calf raises x5 x12-15 on 2x4 under 2 25 lb plates for height great old school pump
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8)......
so before I post workout 2 things,,,we put new floor in kitchen we did a very modern tile look but its vinyl coating so its kid friendly it came out great...on a sad note my wifes friend and ex coworker passed away i'm very hurt as well knew her and our 2 kids went to school together at early ages and great husband as well she was 47 yrs old had very bad cancer and was not what I would call a courageous fight or battle it was less than a year.no chance...
back/traps/abs/calves home workout waY too much going on yesterday so went to basement..actually great workout..
front pulldowns x4
db pullovers x3
low rows cable underhand grip standing pulled to waist x4
upper back wide grip rows x3
single cable grip pulldowns handle turned so palm facing side head/body x2
abs
decline leg raises x4
shrugs
cable shrugs x4
upright trap rows x4 these are done bent over slightly it hits traps
db calf raises x5 x12-15 on 2x4 under 2 25 lb plates for height great old school pump
sorry about your Wife's Friend Steve. My Mother Died of Cancer in 1986. I always support Charities for Cancer.
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NJFlex, sorry for the loss of your wife's friend to cancer. May God hold her in the palm of his Hand. The Lord is kind and merciful.
Ran 3.08 miles in 8:43 pace on a windy day in the park. I went to the commercial gym after to hit the bag but ended up at home to hit the bag.
Gym observations:
Just wanted to hit the heavy bag the commercial gym. There was a girl personal trainer teaching her client how to hit the heavy bag and ground and pound on a bag on the floor. She had no clue what she was doing. Waited 5 minutes to use the only bag but gave up in frustration. Drove home and hit my old bag. (no not my mother in law). Truth be told my bag is better quality. Wacked it for a couple of three minute rounds. An excellent way to end a cardio day.
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One of the most difficult times is anytime a friend and/or contemporary dies. It reminds us of our own mortality....like a slap in the face. Make sure to comfort your wife.
Folks who must live with an often fatal illness, like your friend, are among the bravest in the world.
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One of the most difficult times is anytime a friend and/or contemporary dies. It reminds us of our own mortality....like a slap in the face. Make sure to comfort your wife.
Folks who must live with an often fatal illness, like your friend, are among the bravest in the world.
Nice post Jay
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One of the most difficult times is anytime a friend and/or contemporary dies. It reminds us of our own mortality....like a slap in the face. Make sure to comfort your wife.
Folks who must live with an often fatal illness, like your friend, are among the bravest in the world.
THANKS FOR THE KIND WORD,IT WAS NOT MY BATTLE AND OVER THAT LAST FEW MONTHS MY WIFE WENT TO SEE HER AND COOKED FOR THE FAMILY AND I JUST KEPT FAITH I PRAYED IN CHURCH FOR HER...MODERN MEDICINE COULD NOT SAVE HER I ASKED MY WIFE WHY ,WHY AND SHE SAID THAT SHE WASNT RESPONDING TO TRERATMENTS,INITIALLY IT SEEMED LIKE HEY SHE HAS CANCER SHE;S GETTING TREATMENT AND THERE IS HOPE ,BEFORE I KNEW IT SHE WAS TERMINAL .I THINK IT TOOK SOME TIME TO GET DIAGNOSIS AND BY THEN TOO LATE...I'M BUMMED I LIKED HER VERY MUCH.
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Trained back and chest:
Pull ups 3 x max
Seated long pulls 2 x 12 170lbs
Dumbbell row off bench 2 x 10 85lbs (all the way down and up)
Hammer strength pulldowns 2 x 10
Hammer incline chest press 2 x 8 two 45lbs plates per side with some small plates)
Incline dumbbell press 2 x 7 75lbs (all the way down)
Machine flies 2 x 10
Push ups 1 x max
deadlifts 2 x 4 300lbs then 1 x 1 340lbs. (deads at the end of the work out. Limits weight used but feels safer. All warmed up.)
Weighted hyper extensions 2 x 15 25lb (Plate behind head)
Ab wheel roll out 2 x 20
ab crunch machine 2 x 20
Gym Observations:
He's allowing personal trainers in the gym now. I swear I believe some people are idiots for hiring these half wits. One woman trainer is particularly annoying. The woman is just a skinny 45 year old and she is not in shape. Talks about all her certificates and acts like she is the last word on training. These personal training certificates that take a week to get are a joke and a scam.
Almost every parking space is taken this morning. Doesn't anyone have a job anymore? Thanks Obama. Because of him the gym is packed. ;D
It seems like the average weight of every guy now is over 200lbs. America is just getting too fat. I look around the gym of chubby guys lifting weights when they should be doing cardio.
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Thought I posted Wednesday's routine yesterday. Must have forgot to hit the "post" button cause it is not here.
Anyway, I continue to go to LA Fitness and doing so has been great for the most part. My hams and calves got a great workout on Wednesday. Yesterday I worked back. This was a little challenging because I had not scoped out the back training equipment beforehand. I found I needed to be really inventive. It must have worked cause my back was already feeling it this morning....hams too. Today I will train delts, traps and abs.
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Trained back and chest:
Pull ups 3 x max
Seated long pulls 2 x 12 170lbs
Dumbbell row off bench 2 x 10 85lbs (all the way down and up)
Hammer strength pulldowns 2 x 10
Hammer incline chest press 2 x 8 two 45lbs plates per side with some small plates)
Incline dumbbell press 2 x 7 75lbs (all the way down)
Machine flies 2 x 10
Push ups 1 x max
deadlifts 2 x 4 300lbs then 1 x 1 340lbs. (deads at the end of the work out. Limits weight used but feels safer. All warmed up.)
Weighted hyper extensions 2 x 15 25lb (Plate behind head)
Ab wheel roll out 2 x 20
ab crunch machine 2 x 20
Gym Observations:
He's allowing personal trainers in the gym now. I swear I believe some people are idiots for hiring these half wits. One woman trainer is particularly annoying. The woman is just a skinny 45 year old and she is not in shape. Talks about all her certificates and acts like she is the last word on training. These personal training certificates that take a week to get are a joke and a scam.
Almost every parking space is taken this morning. Doesn't anyone have a job anymore? Thanks Obama. Because of him the gym is packed. ;D
It seems like the average weight of every guy now is over 200lbs. America is just getting too fat. I look around the gym of chubby guys lifting weights when they should be doing cardio.
I find here that the Chubby women are worse than the Chubby men. It´s like you tell them the truth and after 5 mins walking on the treadmill they ask, "can we do something else?" and they always want to do AB exercises because they still think it will "Trim" down the Fat. The Vibro Plates are the best though, the chubby women love them. Shaking it all around ;D still at least they are in the Gym. I find that most of the Men understand they have to do cardio and diet much quicker and are generally more motivated.
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delt day/bi/forearms catch was thurs workout...side note fri nite was daddy/daughter night in town 3 hrs dancing and treats with the girls,,they had good time ...
fr presses back 100 pct on these,,i get great pump on these ..115/135/155/155-135/115 drop 8/8/8 reps killer..
Donny's triset of terror fr/side/rear delt raises 20.25.25 db's 10 reps per my delts were blown up by now,,
2 single grips cable uprights x3
cable single grip raises x3 hands in rear..
bis
premade curl bar 70/80/90/90
seated with back against pad db curls 35/35/35
seated scott curl machine x3
forearms 5 sets behind back wrist curls
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delt day/bi/forearms catch was thurs workout...side note fri nite was daddy/daughter night in town 3 hrs dancing and treats with the girls,,they had good time ...
fr presses back 100 pct on these,,i get great pump on these ..115/135/155/155-135/115 drop 8/8/8 reps killer..
Donny's triset of terror fr/side/rear delt raises 20.25.25 db's 10 reps per my delts were blown up by now,,
2 single grips cable uprights x3
cable single grip raises x3 hands in rear..
bis
premade curl bar 70/80/90/90
seated with back against pad db curls 35/35/35
seated scott curl machine x3
forearms 5 sets behind back wrist curls
Nice work Steve. I just went earlier for a run in the woods nothing dramatic today.
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Nice work Steve. I just went earlier for a run in the woods nothing dramatic today.
8)
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8)
wrote this before but it makes me sad how many trees they have cut down recently. One area where i go is like something out a WW1 no mans land scene. I honestly like seeing Deer and other animals in the woods. They will destroy the wild life :(
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wrote this before but it makes me sad how many trees they have cut down recently. One area where i go is like something out a WW1 no mans land scene. I honestly like seeing Deer and other animals in the woods. They will destroy the wild life :(
they find anywhere to build here and its is sad..
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they find anywhere to build here and its is sad..
building new roads here too in every corner. I mean today i was shocked because i remember running in summer there and it was like really dense trees and bushes and i always ran on a small track going through. I mean it was full of wild life and all sorts of insects and flies, saw one time a weird Dragon fly thing that was huge..shit my self.. ;D
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Within the city of Portland the zoning was changed to increase density. In some of the finest neighborhoods mansions are torn down so the builders can build 2 or more in its place. In the "working class" neighborhoods which have become far too expensive for a regular working class person to afford to live in, 50 X 100 lots allow for two houses instead of one. 20 foot wide town homes are replacing the older homes on these properties. Their street presence is usually a driveway and a garage. Stairways to the main floor can be inside or out. The back yards are tiny patios.
Every year more farm land is annexed into the Metro growth boundary which was meant to contain expansion outside the existing boundaries. This means farmland goes away and urban sprawl continues. About a mile away from my house is open farmland in an area known and the Stafford Triangle. All around this area there is urban sprawl, making the triangle more and more of a target. Fortunately, many very wealthy people have mansions on acreage in this area. Obviously, money talks.
As for trees, West Linn and neighboring Lake Oswego have some of the strictest rules regarding the removal of trees. One must get a permit to cut down any tree. Before a permit can be issued the city arborist visits the property and either approves or not a tree removal, then a conspicuous sign is put up for a month to allow neighbors to weigh in on the tree removal. If there are no objections, the tree(s) can then be removed. In Lake Oswego, no trees may be removed unless they are dead or otherwise threaten the safety of property and any dwellings.
Needless to say, these suburban neighborhoods have fairly lush vegetation. Surrounding my immediate area is a large green space which remains completely natural. There is a dirt path though the green space so that folks can enjoy it more. There is lots of wildlife in the green space which is connected to other natural green spaces all the way down to the Willamette river. We have raccoon, opossums, squirrels and loads of birds visiting our yard throughout the year. So far the notorious cougar has stayed out.
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I'm off to LA fitness to complete this week's routine. I will be working quads and calves. I worked pecs yesterday.
When I woke up this morning my pecs were sore, especially around the inner and outer edges where the muscles tie-in. This is a new feeling. Using the machines obviously improved the stretch. I'm just glad I did not tear something. There has always been a wide separation between my pecs. Perhaps in time I can beef this up, closing the gap some.
When I went to the gym yesterday, there was a Cinco De Mayo celebration in the parking lot. I ended up walking the equivalent of a couple of blocks to get to the gym. I considered this cardio. ;D
The weather today is great. It's supposed to be 82 degrees Fahrenheit today and the sun is shining. Tomorrow is supposed to get even hotter. According the the weather reports this is the warmest spring on record. Global warming???
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Finished off my first week working out at LA fitness today. Although I could have done most of the exercises I did in the usual and customary way, I chose to make this week a whole new experience....both mentally and physically. The freshness of using equipment I've not used before has been invigorating. Physically, I'm managed to utilize each muscle group in a slightly different way just by using alternate equipment and/or coming at the movement from a different angle. The result is that the mild muscle soreness suggests this was successful.
Today I worked quads and calves. One example of how the movements changed is leg presses. Instead of pushing the weight loaded foot plate up, you push you body away from the foot plate using a seated position. This way you can set how close you want your knees to come to your chest and you start the exercise from that position. I really liked how it made my feet feel firmly planted and placed and how I could avoid overextending my knees using another adjustment. I imagine this really reduces the possibility of knee and back injury. Leg extensions felt awkward at first. It took some tweaking of the settings to get the movement to feel right. Instead of hack squats, I was able to do V-squats. These too seemed kinder on my knees, although I found I was just breaking parallel instead of doing them "ass to the grass" style.
To work my buns more directly, I did lunges on a ramp using the handrail for balance. I don't feel I have a secure balance otherwise. I tried doing them across the open floor and it seemed like I might lose my balance and fall over. This hindered me from concentrating on the movement. My calves got a really good workout. I found where the seated calf raises are located today.
In general, I sacrificed resistance on most exercises, while increasing reps to make up for that. Next week, I will up the resistance.
When I got home, I notice this weird creeping vascular look I've been experiencing lately has started in my quads. If it keeps up, I will look like a human road map from head to toe. I used to think veins popping out of your skin looked freakish. I am over that now. I like how it gives the appearance of having thin skin. There is just this one problem area in my lower back where there is still some fat. It is a hard area to work. I think this is also why my ass still looks flat to me. All this self analyzing strikes me a my being very vain, which I already knew I was. But shit, the guy I see in the mirror sure as heck does not look any thing like your average 72 year old and I am loving it! ;D
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nice posts jay,,,
leg day
leg press 4 plates side x15/5 x12/6x12/7x10/8x8
v squat hammer 4 plates/5/5 and 25
stair lunge walkups 45 plate per hand up/down/up/down 2x around
extensions x4x12
hams
single leg standing curlx4 70-100
sldl 135/185/205/225
calves 5 sets leg press
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Finished off my first week working out at LA fitness today. Although I could have done most of the exercises I did in the usual and customary way, I chose to make this week a whole new experience....both mentally and physically. The freshness of using equipment I've not used before has been invigorating. Physically, I'm managed to utilize each muscle group in a slightly different way just by using alternate equipment and/or coming at the movement from a different angle. The result is that the mild muscle soreness suggests this was successful.
Today I worked quads and calves. One example of how the movements changed is leg presses. Instead of pushing the weight loaded foot plate up, you push you body away from the foot plate using a seated position. This way you can set how close you want your knees to come to your chest and you start the exercise from that position. I really liked how it made my feet feel firmly planted and placed and how I could avoid overextending my knees using another adjustment. I imagine this really reduces the possibility of knee and back injury. Leg extensions felt awkward at first. It took some tweaking of the settings to get the movement to feel right. Instead of hack squats, I was able to do V-squats. These too seemed kinder on my knees, although I found I was just breaking parallel instead of doing them "ass to the grass" style.
To work my buns more directly, I did lunges on a ramp using the handrail for balance. I don't feel I have a secure balance otherwise. I tried doing them across the open floor and it seemed like I might lose my balance and fall over. This hindered me from concentrating on the movement. My calves got a really good workout. I found where the seated calf raises are located today.
In general, I sacrificed resistance on most exercises, while increasing reps to make up for that. Next week, I will up the resistance.
When I got home, I notice this weird creeping vascular look I've been experiencing lately has started in my quads. If it keeps up, I will look like a human road map from head to toe. I used to think veins popping out of your skin looked freakish. I am over that now. I like how it gives the appearance of having thin skin. There is just this one problem area in my lower back where there is still some fat. It is a hard area to work. I think this is also why my ass still looks flat to me. All this self analyzing strikes me a my being very vain, which I already knew I was. But shit, the guy I see in the mirror sure as heck does not look any thing like your average 72 year old and I am loving it! ;D
still some good years in you yet :)
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Leg day:
Squats 5 x 8 135 to 240lbs Finished by sinking one rep with 290lbs
Hack squats 2 x 12 (Haven't done these in ages. Sank deep but felt weak with this)
leg extensions 2 x 12
Stiff leg deadlift 2 x 6 205lbs
standing leg curl 2 x 12
standing calf 2 x 12 195lbs
seated calf 2 x 15 95lbs
ab wheel 2 x 20
ab crunch machine 2 x 20
4 way neck 2 x 15
Gym Observations:
This one personal female trainer is driving me nuts. She is arrogant and shows her clients the wrong technique in so many exercises. An example of this is tricep pushdowns with a pulley. Partial reps and she has her client upper arm moving all over the place. Acts like she owns the gym when she pays the owner to train clients there.
There is a guy in his 70's that looks like he is in his 50's. Likes to use low reps and a lot of weight in everything. He doesn't train fast but steady. Really impressive. I'm sure a young steroid guy wouldn't appreciate his vitality but I do.
My daughter's puppy is leaving bruises and cuts all over my forearms. I wonder if people think why does this guy always have wounds? It's from rough housing on the floor with this maniac.
After training I took the pup for his walk in the woods by my house. It's nice solitude with a lake. Dog loves it. Had trouble walking after leg day. Going down hill was tough.
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rich how does the 70 yr old look ,good friend from the gym will be 70 he trains like a maniac looks late 50's in good shape vascular ropes for veins in arms 'carries a jug workout formula'he sips when he's there he trains 2 hrs to 3 per session 5 days or when he can ,DOES A LOT OF SETS ...hi rep days and low reps and strong for his age extremely actually ..legs are skinny he reps those but he will do leg press 20 plates on it wrapped knees and rep 'I like him a lot tho but he does partial reps compared to me on leg press'he considers himself a'natural'compared to most users he gets a shot 7-10 days of some test its working :)...he has great arms and a little belly but lean overall he still eats like he's bulking for size...
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Leg day:
Squats 5 x 8 135 to 240lbs Finished by sinking one rep with 290lbs
Hack squats 2 x 12 (Haven't done these in ages. Sank deep but felt weak with this)
leg extensions 2 x 12
Stiff leg deadlift 2 x 6 205lbs
standing leg curl 2 x 12
standing calf 2 x 12 195lbs
seated calf 2 x 15 95lbs
ab wheel 2 x 20
ab crunch machine 2 x 20
4 way neck 2 x 15
Gym Observations:
This one personal female trainer is driving me nuts. She is arrogant and shows her clients the wrong technique in so many exercises. An example of this is tricep pushdowns with a pulley. Partial reps and she has her client upper arm moving all over the place. Acts like she owns the gym when she pays the owner to train clients there.
There is a guy in his 70's that looks like he is in his 50's. Likes to use low reps and a lot of weight in everything. He doesn't train fast but steady. Really impressive. I'm sure a young steroid guy wouldn't appreciate his vitality but I do.
My daughter's puppy is leaving bruises and cuts all over my forearms. I wonder if people think why does this guy always have wounds? It's from rough housing on the floor with this maniac.
After training I took the pup for his walk in the woods by my house. It's nice solitude with a lake. Dog loves it. Had trouble walking after leg day. Going down hill was tough.
Are the cuts and bruises caused by the dog's nails? If so, you could trim them or have them trimmed. We trim our dogs nail using a Dremel. It leaves them fairly smooth. Some groomers use the Dremel and some just clip them using dog nail clippers. Dog's with black nails are that hardest to trim because you cannot see where the vein is. If you cut them too short you will know it instantly as the nail will bleed and the dog will yelp.
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Are the cuts and bruises caused by the dog's nails? If so, you could trim them or have them trimmed. We trim our dogs nail using a Dremel. It leaves them fairly smooth. Some groomers use the Dremel and some just clip them using dog nail clippers. Dog's with black nails are that hardest to trim because you cannot see where the vein is. If you cut them too short you will know it instantly as the nail will bleed and the dog will yelp.
Yes, I guess the nails. This pug would never sit still while a dremel whirled. It would freak him out. He gets his nails cut at the vet's. I hate using the dog clippers. Dogs always act like they are in pain when I use them.
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rich how does the 70 yr old look ,good friend from the gym will be 70 he trains like a maniac looks late 50's in good shape vascular ropes for veins in arms 'carries a jug workout formula'he sips when he's there he trains 2 hrs to 3 per session 5 days or when he can ,DOES A LOT OF SETS ...hi rep days and low reps and strong for his age extremely actually ..legs are skinny he reps those but he will do leg press 20 plates on it wrapped knees and rep 'I like him a lot tho but he does partial reps compared to me on leg press'he considers himself a'natural'compared to most users he gets a shot 7-10 days of some test its working :)...he has great arms and a little belly but lean overall he still eats like he's bulking for size...
The guy doesn't look like a bodybuilder but he looks in shape and he is lean.
20 plates on the leg press? Must be really shallow knee bends. I mentioned this numerous times before. Guys love showing off with the big weights but they are delusional because they are using a limited range of motion. Always seeing guys put two 45lbs plates on the dipping belt and then barely bend their arms in the dips. Then they get off and strut. I wonder if they could do 15 real body weight dips through a real range of motion?
Just saw a guy today I call Mr. Impressed with himself. Every machine the pin is near the bottom of the stack but his reps are just partials. I bet he doesn't even know he is ego lifting. If he wasn't doing partials he couldn't use half the weight he uses.
Any guy in their 70's like prime who hit the weights hard I am in awe of. The guy I talk of in my previous post even does sprint intervals on the treadmill. Just insane.
On another topic I just finished watching Ric Drasin interview with Ed Guiliani. He said he has no joint issues at his age and he still lifts weights. Maybe training fast with moderate weights is the way to go instead of heavy and relatively slow.
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Yes, I guess the nails. This pug would never sit still while a dremel whirled. It would freak him out. He gets his nails cut at the vet's. I hate using the dog clippers. Dogs always act like they are in pain when I use them.
Lucy, my neurotic Rat Terrier submits to the dremel. I hold her while my son-in-law does the filing. She's pretty good until the last couple of nails and then she wants it over with. I've clipped her nails by myself with good success. She has white translucent nails so there is no issue with seeing just where to chop them off. Unfortunately, clipped nails are never as smooth as they are when using a dremel.
Another alternative for you is to have this pup spend time playing/walking on concrete, which naturally wears down their nails.
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Worked out at a different LA Fitness today. It is a new build location....very slick. This LA Fitness has about half the equipment the one I used last week does. So being slick looking isn't all it's cracked up to be. I worked triceps, biceps and forearms. Like with the other LA Fitness, I had to be pretty inventive to get the forearm workout in since they have zero equipment to target them. This being said, the workout was good and my arms are looking big even though the measurements say otherwise.
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been awhile bit pushed chest in different way tonight'supersets'
fdb press with flyes..50 db with 35 flye 10x10/60 with 40 10x10,65 and 45 flyes 10x8,70 and 45 9 x8,,great pump
inc db and inc flye..50 db 1st set,,dropped 2nd set 45 press 45 flye ,45 and 45 smoked had to go to35's for last reps on flyes
seated chest press x3 135 'stack machine'with decline pushups x3
tris
premade bar skull crushers 60/70/70 x10 with close grip presses back toback x10
rope pushdowns x3 x10-12
single cable grip side pushdowns x2
dip machine 170-190 10 reps
abs
treadmill
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Jumped rope to warm up..
Incline Bench press
pull ups
upright rows(wide grip)
Incline ez french press
ez bar curls
stiff legged Deadlifts
front squats
calf raises(seated)
Incline sit ups
3 sets per exercise 10-15 reps. nothing fancy.
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Jumped rope to warm up..
Incline Bench press
pull ups
upright rows(wide grip)
Incline ez french press
ez bar curls
stiff legged Deadlifts
front squats
calf raises(seated)
Incline sit ups
3 sets per exercise 10-15 reps. nothing fancy.
good to see your going strong again keep going......how's strength?recovery going...
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good to see your going strong again keep going......how's strength?recovery going...
Feeling good. I like doing full body at the moment. I have to take now and again 2 Days off between workouts but it´s ok. Good to be able to do bodyweight chins again. 8) Like to hang from the bar and stretch my spine.
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Feeling good. I like doing full body at the moment. I have to take now and again 2 Days off between workouts but it´s ok. Good to be able to do bodyweight chins again. 8) Like to hang from the bar and stretch my spine.
8)
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Cardio day:
6 x 440 yards(400meters)
Hit the heavy bag for two three minute rounds.
Gym Observations:
Had to tell a female personal trainer that I would like to hit the heavy bag that she was training her two clients by. It's an open spot for a reason. It's to hit the damn bag trainer.
Couldn't go as hard as I would have liked on the treadmill. Had family over yesterday and I broke my rule about not drinking beer during the week.
I think I'm looking leaner but I'm gaining weight. Am I delusional or am I putting on muscle? Gained 2 pounds in about 3 weeks. Maybe I just weighed myself at different times.
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Delt and arms:
Press behind neck. Warmed up and loaded up the bar with 135lbs. I took it off the squat rack on my traps. I did two reps and it just didn't feel right. In my younger days I would have completed the set. Now I know to stop.
Military press 2 x 8 115lbs (cleaned the weight first and went all the way down each rep)
Dumbbell laterals 2 x 10 30lbs
Rear Dumbbell laterals 2 x 10 35lbs
Machine laterals 2 x 10 70lbs (fairly controlled reps)
Barbell shrugs 2 x 10 260lbs
Alternate dumbbell curls 2 x 8 45lbs
pulley curls straight bar 3 x 12
concentration curls 2 x 12 25lbs-20lbs
Weighted dips 2 x 10 25lbs (deep. I have to up the weight on this)
Tricep pushdowns 2 x 12
rope pushdowns 2 x 12
wrist curls 2 x 30 90lbs
reverse grip pulley curls 2 x 12
Hanging straight leg raise 2 x 20
Ab machine 2 x 20
I went on the treadmill and ran a half mile. So shot from lifting I won't do this again. I like to alternate days for lifting and cardio. In my younger days I could combine but not now.
Gym Observations:
So many people don't have a clue what they are doing. I see better form and a fuller range of motion from more women than men. I really believe they are just clueless.
A hot blonde was using the dip assist machine in a tank top that had side boobage. Yes, I checked it out and was caught by a woman on the treadmill. She smiled. :P
Saw a guy spitting in the parking lot. What is it with some guys? I have never walked down the block and felt the need to spit. What is going on in their mouth that is so foul they need to spit it out? These guys probably go home and watch tv picking out belly button lint and other disgusting stuff. Don't ask why I alcohol my hands in the gym.
Saw a guy with well over 400lbs and he did something that resembled barbell shrugs. At least his shoulders went up a quarter inch. WTF? Lower that bar to 250lbs and move your damn shoulders up and down instead of looking like you are having some kind fit you buffoon.
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today was funeral mass for our friend it was very sad but beautiful as well'mass'music and saying goodbye,,i cried a lot but at least she's in peace and now her family can go on in her memory..
back
front pulldowns .150/165 180/185
tbar row standup version lying face down 2 plates x10/2 plates 10 and 2 plates 2 tens ,drop to 2 plates x13
seated row machine 'stack'version side grip x3
2 sets underhand hammer pulldown machine 2 plates and 2 plates and 10 per side sets of 10
lower cable rope pulls from bottom to waist x3
weighted hypers x3 x12 45 lb plate
traps
shrugs 185 x12 no straps,225 x12 no straps,275 x3 sets x10 straps
abs
treadmill
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Trained my back yesterday at a 24 hour Fitness. There were a lot of heavy lifters there but not much equipment. I do like that all these gyms have cutouts in the larger plates which make them easier to load and unload. Not one gym of the four I've been to over the past couple of weeks has 100 lb plates like Oregon City Nautilus does. I like using them on the leg press.
Every gym is a little different. In the case of 24 Hour Fitness, the one I signed up at has folded towels throughout the gym for those who like laying down a towel on the equipment or who sweat a lot. These towels are free to who ever needs or wants them to use. When you're done with the towel, you just deposit it in one of the laundry containers scattered about. The 24 Hour Fitness I trained at yesterday did not have towels.
Another nuisance there was that the locker room floor is tiled and not carpeted. At first I thought this was a good idea for sanitary reasons. Unfortunately most of the floor was wet from those folks who don't properly towel off when leaving the showers.
There was nothing spectacular about my back workout. I pretty much did my normal routine using the same equipment I've used for years at the Oregon City gym. I am mildly sore so I must have gotten something out of the workout.
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today was funeral mass for our friend it was very sad but beautiful as well'mass'music and saying goodbye,,i cried a lot but at least she's in peace and now her family can go on in her memory..
back
front pulldowns .150/165 180/185
tbar row standup version lying face down 2 plates x10/2 plates 10 and 2 plates 2 tens ,drop to 2 plates x13
seated row machine 'stack'version side grip x3
2 sets underhand hammer pulldown machine 2 plates and 2 plates and 10 per side sets of 10
lower cable rope pulls from bottom to waist x3
weighted hypers x3 x12 45 lb plate
traps
shrugs 185 x12 no straps,225 x12 no straps,275 x3 sets x10 straps
abs
treadmill
Sorry for the loss of your friend. I hope in time that you and her loved ones will find peace. In so many of these tragedies we mourn for our self over the loss but the one who is lost is the one who is truly found. " I once was lost but now I'm found"
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Sorry for the loss of your friend. I hope in time that you and her loved ones will find peace. In so many of these tragedies we mourn for our self over the loss but the one who is lost is the one who is truly found. " I once was lost but now I'm found"
well said,,and true..
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Trained back and chest:
Pull ups 3 x max
Seated long pulls 2 x 12 170lbs
Dumbbell row off bench 2 x 10 80lbs (all the way down and up)
Hammer strength pulldowns 2 x 10
Hammer incline bench 2 x 8 (two 45lbs on each side and some smaller plates)
Incline dumbbell press 2 x 8 70lbs (all the way down)
Flat flies 2 x 10 45lbs
Machine flies 2 x 10
Deadlifts 2 x 4 300lbs then 1 x 3 with 315lb
weighted hypers 2 x 15 25lbs plate behind head
ab wheel 2 x 20
seated crunch machine 2 x 15
Gym observations:
Some guy started talking to me. I started a set and he continued to talk. WTF? He was waiting for a response but I'm going to failure. Does he have a clue? I know with his casual sets he can talk with people but I can't.
Love this place. There was chalk everywhere by the deadlift area. How many gyms can you even use chalk?
It was raining side ways and I thought the gym would be empty. No, it was packed. Does anyone have a job anymore?
The f$%ken weekend is here. Cold beer in the fridge. Time to go to work and come home to that cold chubby waist maker that is beer. Actually looking kind of lean. No, nowhere near ripped. I will try to limit myself to 4 beers tonight. That's 600 calories. Yikes!
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delts/bi/forarms
started side lateral 20x15/25x12,,,then drop pump sets 30x10/25x10 20x10 x2..
fr press 115/135/145/115x15
rear delt raises standing with db 35 x3x12
rope cable uprights x3
bi's
cable curls x4
db seated alt curls 30/35/35 dbs sets 10
seated padded curl machine x3
cable row seated curls single grips done together x2
forarms wrist curls cable fr and rear 3 front 4 rear
treadmill jog short interval 10 minute good sweat to finish workout had great overall pump all over
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Donny says he's been banned again. I have no idea what he got banned for this time. Seems like the moderators could come up with a better more mature way of handling things and perhaps stay out of people's personal arguments.
Today I will meet with a trainer from 24 hr. Fitness for an hour as part of my membership there. I should probably save my pec workout today for when I meet with him so we have something to do. On the other hand, I think I will go ahead and do it before the meeting so I can get all the routine in as I like. If anyone has ideas regarding what to go over with the trainer, let me know. This is not something I ever thought about doing. I did let him know that I have been lifting since I was 18 years old so he shouldn't be expecting someone with no experience and who is totally out of shape like many guys my age are.
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Donny is banned. When the kids attack him he fights back. I was hoping he would use the ignore method.
I notice some trainers don't believe in empirical knowledge of lifting. After all they have a week training certificate and they know everything there is to know about training.
Even many PhD's in exercise physiology need to be checked. One female all pompous with her doctor credentials was telling me everyone should be training in super slow mode. Where in athletics is anything done in slow motion? If you want to run faster you should sprint, jump and use explosive lifts like Olympic lifting. The worst thing you can do is slow motion squats or leg extensions. Another related note when you look at a book on exercise physiology look at the book jacket for the PhD writer. Every one I have seen shows a head shot of a chubby guy.
What we have in lifting is theories. If it's "proven" theories then it's fact. We don't have facts. What we have are theories based again on empirical knowledge. I will take the advice from a guy that has trained for 50 years over a 25 year old with a personal training certificate and his own steroid syringe supply.
What to gain single rep strength? Use low reps. What to gain muscular endurance not to be confused with cardio endurance use volume. I have to stop and have another beer. Later.
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Maybe Donny should keep his supposed beastiality videos on his PC instead of posting them on getbig. :)
Not a problem with him "defending" himself or arguing with "the kids".
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Maybe Donny should keep his supposed beastiality videos on his PC instead of posting them on getbig. :)
Not a problem with him "defending" himself or arguing with "the kids".
link?
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leg day,,
lying sled press 'stack'machine lying flat on back nice machine.after warmup ..200/240/260/300
squat 225 x12/275x10/315x10/365x8,405x6
extensions sets 12 x4 220-265
hams
single leg curls 80/90/100 sets 10
seated leg curl 180/195/210
calves 4 sets leg press raises,3 sets seated calf raises heavy
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Maybe Donny should keep his supposed beastiality videos on his PC instead of posting them on getbig. :)
Not a problem with him "defending" himself or arguing with "the kids".
No clue. Out of the loop with his post.
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No clue. Out of the loop with his post.
The reason Donny was banned
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Donny is banned. When the kids attack him he fights back. I was hoping he would use the ignore method.
I notice some trainers don't believe in empirical knowledge of lifting. After all they have a week training certificate and they know everything there is to know about training.
Even many PhD's in exercise physiology need to be checked. One female all pompous with her doctor credentials was telling me everyone should be training in super slow mode. Where in athletics is anything done in slow motion? If you want to run faster you should sprint, jump and use explosive lifts like Olympic lifting. The worst thing you can do is slow motion squats or leg extensions. Another related note when you look at a book on exercise physiology look at the book jacket for the PhD writer. Every one I have seen shows a head shot of a chubby guy.
What we have in lifting is theories. If it's "proven" theories then it's fact. We don't have facts. What we have are theories based again on empirical knowledge. I will take the advice from a guy that has trained for 50 years over a 25 year old with a personal training certificate and his own steroid syringe supply.
What to gain single rep strength? Use low reps. What to gain muscular endurance not to be confused with cardio endurance use volume. I have to stop and have another beer. Later.
"Professionals" often take a strong position based on the training they received. The trainer I met with is a qualified professional. He was professional enough to acknowledge that I didn't need a trainer. He did not give me advice as an absolute, more as some different ways of doing some things like cardio. I liked what he suggested, so I may try it. On the other hand his diet advice made sense for him and for his goals, but not so much for me and mine. Generally speaking, diet is very individualized. What works for one person does necessarily work for another. If I cut out all carbs like he was trying to do, I would get too skinny. I also don't believe I need one gram of protein for every pound of my body weight, at least not at my age. Barry is likely in his middle to late twenties, his metabolism is likely somewhat higher than mine at my age of nearly 72.
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The reason Donny was banned
Why not just take the bestiality video down or move it to a more appropriate thread. I've run across some pretty kinky/offensive stuff on Getbig which explains why I cannot open Getbig when using a censored PG wireless connection.
I believe there is a Youtube video about some men and boys using donkeys for sex? A friend of mine claimed he fucked his horse when he was a teenager. Now that he's an old man like me, he prefers to not discuss it....like it didn't happen. Many people have done some crazy shit and later pretended it never happened. This seems dishonest to me.
Allowing some kinky and often disgusting posts while banning folks for other stuff also seems somewhat less than honest and very hypocritical. Didn't I see a post or a link to a post on Getbig of this dude getting fucked by a horse and later dying? As I remember, it was very graphic.
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Trained legs:
Squats 4 x 8 up to 235lbs then 1 x 1 300lbs (tried to go deep every rep)
Hack squats 2 x 12
Stiff leg dead 3 x 6 205lbs (very low)
leg extensions 3 x 12
standing leg curls 2 x 12
standing calf 2 x 12 195lb
seated calf 2 x 15 90lbs
4 way neck 2 x 15
ab wheel roll out 2 x 21
ab crunch machine 2 x 20
Gym Observations: Observed that bodybuilding is a very odd activity. Practiced for the most part by the insecure and misfits. People who are so insecure they would risk health injecting counterfeit anabolics steroids made in China. The stuff they are injecting is filled with impurities and for the most part straight testosterone. Why? so they can get compliments from people on their perceived masculinity because of their temporary drug physique. Really, 4 different bicep exercises so you cover every angle? I remember in my early 20's I really wanted to compete and if I say egotistically so I looked decent. My doctor said the bigger you get will mean only more worm food when they bury you. He might have been on to something. Sometimes I think I would have been better off running and doing body weight exercises while training in one of the grappling arts. Anyway, tomorrow is cardio day and the day after is delt/arms. ;D
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Why not just take the bestiality video down or move it to a more appropriate thread. I've run across some pretty kinky/offensive stuff on Getbig which explains why I cannot open Getbig when using a censored PG wireless connection.
I believe there is a Youtube video about some men and boys using donkeys for sex? A friend of mine claimed he fucked his horse when he was a teenager. Now that he's an old man like me, he prefers to not discuss it....like it didn't happen. Many people have done some crazy shit and later pretended it never happened. This seems dishonest to me.
Allowing some kinky and often disgusting posts while banning folks for other stuff also seems somewhat less than honest and very hypocritical. Didn't I see a post or a link to a post on Getbig of this dude getting fucked by a horse and later dying? As I remember, it was very graphic.
I had no hand in it, just the messenger .
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CHEST /TRI/ABS/TREADMILL
GYM WAS PACKED MON NITE ALL BENCHES/EVEN MACHINES USED'CHEST DAY LOL'
STARTED WITH THE SEATED CHEST PRESS'STACK AND PULLEY DRIVEN'ITS TOUGHER AS YOU ADD WEIGHT ON STACK .WORKING SETS 140/155/165/170..ONCE THE TENSION ON THE PULLEYS HIT THAT HEAVIER WEIGHT IT GIVES GREAT PUMP.
SUPERSET INC PRESS WITH INC FLYE THESE I LIKE 135-30 LB FLYE,155-35 FLYE,165-40,165-135 DROP-40 FLYE NICE...
SEATED HAMMER PRESS 2 PLATES SIDE.2 AND 25/2 AND 25 WITH A DROP TO 2 PLATES FINISH
CABLE CROSSOVERS X3
LOWER CABLE FLYES X2 WITH DECLINE PUSHUPS X3
TRIS
PUSHDOWNS,X4 120-150
DIP MACHINE 170/190/190 SETS 12
ROPE SINGLE ARM EXTENSIONS'DONE LIKE YOUR THROWING A PITCH'X3
ABS 3 SET HANGING LEG RAISE 3 SETS CRUNCH MACHINE 15-20 REP SETS
TREADMILL
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CHEST /TRI/ABS/TREADMILL
GYM WAS PACKED MON NITE ALL BENCHES/EVEN MACHINES USED'CHEST DAY LOL'
STARTED WITH THE SEATED CHEST PRESS'STACK AND PULLEY DRIVEN'ITS TOUGHER AS YOU ADD WEIGHT ON STACK .WORKING SETS 140/155/165/170..ONCE THE TENSION ON THE PULLEYS HIT THAT HEAVIER WEIGHT IT GIVES GREAT PUMP.
SUPERSET INC PRESS WITH INC FLYE THESE I LIKE 135-30 LB FLYE,155-35 FLYE,165-40,165-135 DROP-40 FLYE NICE...
SEATED HAMMER PRESS 2 PLATES SIDE.2 AND 25/2 AND 25 WITH A DROP TO 2 PLATES FINISH
CABLE CROSSOVERS X3
LOWER CABLE FLYES X2 WITH DECLINE PUSHUPS X3
TRIS
PUSHDOWNS,X4 120-150
DIP MACHINE 170/190/190 SETS 12
ROPE SINGLE ARM EXTENSIONS'DONE LIKE YOUR THROWING A PITCH'X3
ABS 3 SET HANGING LEG RAISE 3 SETS CRUNCH MACHINE 15-20 REP SETS
TREADMILL
Nice workout Steve
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Cheers Ronaldo ;)
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Cheers Ronaldo anonymous mod ;)
8)
Fixed
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8)
8)
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8)
Had to fix it nj, wouldn't want people to be misled. :)
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Had to fix it nj, wouldn't want people to be misled. :)
well we have 'ronfather'and now we have truly the 'Teflon 'don ny....
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well we have 'ronfather'and now we have truly the 'Teflon 'don ny....
The Ronfather has been conspicuously absent lately.
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I had no hand in it, just the messenger .
Okay, good.
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Yesterday I worked my arms like a "bodybuilder" according to some by doing 4 sets each for biceps and triceps. I went to yet another 24 Hour Fitness location and still no equipment for working forearms and this is clearly one of the larger of their gyms in the Portland area.
My main gym observation yesterday was that this location has a larger number of "puffed up" bodybuilder hopefuls. There were impressive looking arms on many of the folks....legs not so much. Maybe training legs has gone out of fashion.
If I get to the gym today, I will train my hams and calves. It's a busy day with me playing catch up on some things I should have been working on before now. Procrastination is thy enemy! One good task is picking up my car which should be ready by 4:30.
Glad to see you back posting here Donny. Hope you can behave yourself and not upset the Getbig hierarchy, LOL!
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Woke up last night thinking I had bad allergies. Thought that all day at work. Now I realize I have a bad cold. I guess it didn't help that I did 4 miles of running on the treadmill. See how I feel tomorrow but I guess I won't be working out or going to work. Feel like crap right now.
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8)
Fixed
Cheers big boy... ;)
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I won't work out for 4 or 5 days considering how sick I am. Fever and chills. Using tamaflu. Hope it works.
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I won't work out for 4 or 5 days considering how sick I am. Fever and chills. Using tamaflu. Hope it works.
This is not meant as criticism, but it pays to listen to your body. It is telling you that you have depleted all its reserves.
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My new retirement job puts me in a sea of people and working out in a commercial gym really exposes me to a lot of germs. When I was just retired working out in my basement I didn't get sick for years. Now this is the second fever for this year.
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My new retirement job puts me in a sea of people and working out in a commercial gym really exposes me to a lot of germs. When I was just retired working out in my basement I didn't get sick for years. Now this is the second fever for this year.
Using your logic, I should be sick all the time. This is especially true since I now workout at several large gyms where there are a lot of people. When I worked at the elementary school, I was around loads of kids who sneezed, coughed and put their hands on everything. Oddly, none of this caused me to be more susceptible to catching colds or the flu (which I've never had in my entire life). My immune system must work overtime or it is superior compared to other folks.
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Last night I worked out at LA Fitness in the Pearl. The Pearl is a area of downtown Portland that is known for its expensive condos, town houses and exclusive retailers. Understandably, this LA Fitness is superior to all the other locations I've tried so far. Every piece of equipment was in working order and looked new. Since I went their around 10:00 p.m. it was not at all crowded. It is likely a zoo during peak hours.
I worked my back doing six different movements each on a different piece of equipment. This time I stuck to just using machines. My back is sore today which probably means it will be worse tomorrow.
I may go back to this gym tonight to work delts and traps. When I scoped out the available equipment for shoulders last night, there were plenty of options. Talk about keeping workouts fresh, I feel like I'm in gym heaven.
The reason I haven't been posting the exercises, sets and reps I do is because I'm essentially following the same routine I always have. I'm just doing it at a variety of gyms and with a very big array of new equipment. As I probably mentioned before, working one muscle group a day allows me to do about six or more different exercises. Because I don't have to load most of these machines with plates, my workouts go somewhat faster. My basic plan is the heavier the resistance, the fewer reps, usually in the 6-8 range. With lighter resistance, I do 10 - 15 reps. The number of sets I do is anywhere from 3 to 5 for each exercise.
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behind on posts
front pulldowns,,150,165/180/180
t bar row 2 plates,2 and 25,3 ,3 and couple 10's
standing small bar pulldowns top of cable to chest level x3
pulldowns behid neck x2
low rope pull rows to waist pull ropes out x3
shrugs 225/275/275/225/185
abs crunch machine x3x40 per set
weighted hypers x3
treadmill
delt/bi/forearms
press machine inner grip x4 with few warmups prior
cable side laterals 30/35/35/25...10/10/10 20
fr raise db 30 db x3
lying on angled bench rear delt raise 15/20/25/25 dbls
bis
seated curl machine x4
curls on cable low row station x3
inc curls db 30/35/35
2 sets hammer rope curls
foreams 6 sets behind back wrist curls
calves 3 sets standing calf raises 200/220/220 15/15/15
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Using your logic, I should be sick all the time. This is especially true since I now workout at several large gyms where there are a lot of people. When I worked at the elementary school, I was around loads of kids who sneezed, coughed and put their hands on everything. Oddly, none of this caused me to be more susceptible to catching colds or the flu (which I've never had in my entire life). My immune system must work overtime or it is superior compared to other folks.
I have gone many years without calling in sick. I think in one 10 year period I called out sick one time. Yes, the logic is the more exposure you have the greater the odds. Who has a greater chance of testing HIV positive. A gay street prostitute or a person who has been with the same person for 30 years? Yes, the person with the same person can test HIV positive if their partner cheats but if I was a betting man and using logic I would put my money on the street hooker.
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Trained Chest, Triceps, legs Today..
Parallel bar dips 3xmax
Flat flys 3 x10-12
incline BB press 3x10-12
Incline French press 3x10-12
one arm lying tricep ext across body (DB) 3x10-12
Front squats 3x10-12
stiff deads 3x15
standing calf raises 3x15
Not a long workout but gets it done for me at the moment. A Day off and i will train Back,shoulders,biceps, calfes. will go for a run later today for my cardio.
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I have gone many years without calling in sick. I think in one 10 year period I called out sick one time. Yes, the logic is the more exposure you have the greater the odds. Who has a greater chance of testing HIV positive. A gay street prostitute or a person who has been with the same person for 30 years? Yes, the person with the same person can test HIV positive if their partner cheats but if I was a betting man and using logic I would put my money on the street hooker.
You're comparing apples to oranges. While HIV, colds and the flu are all viruses, only HIV is blood born. As such, it needs very specific circumstances to pass it from one to another, i.e. unprotected sex.
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Worked my chest today. Got a good stretch on decline presses and flies which I did using two pieces of equipment, one on a machine and one using cables. All in all I did 10 sets of 15-10 reps. I kept the weight lite on the cable flies.
One gym observation is that a young attractive woman was at the gym. Not sure she worked out, because when I noticed her she was in street clothes and she had her purse with her. As she sat on the shoulder press machine, three male gym employees chatted her up. They were obviously flirting with her and she was eating it up. I'm not sure this is part of these trainers jobs. ::)
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Worked my chest today. Got a good stretch on decline presses and flies which I did using two pieces of equipment, one on a machine and one using cables. All in all I did 10 sets of 15-10 reps. I kept the weight lite on the cable flies.
One gym observation is that a young attractive woman was at the gym. Not sure she worked out, because when I noticed her she was in street clothes and she had her purse with her. As she sat on the shoulder press machine, three male gym employees chatted her up. They were obviously flirting with her and she was eating it up. I'm not sure this is part of these trainers jobs. ::)
Boys will be Boys... :) I will Train Back, shoulders, Biceps and Abs today.
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Yesterday I worked legs, specifically quads and calves. The V squat apparatus is becoming my favorite movement. I particularly like that I can go very deep without overextending my knees because it is so easy to find a position that works. This feature seems much better than it is on the conventional Hack squat, in my opinion.
The gym's array of leg extension machines is very good. I used the Hammer leg extension which allows for the most adjustments. I found what I think is a perfect fit. I was able to do extensions with a fair amount of resistance, while maintaining good form, range of motion, speed and the ability to pause at the top of the movement for a second or two of isometrics. I did 6 sets instead of 5 because I was really getting into the exercise.
The two leg press machines are actually not leg presses per se. Using either of these machines one essentially pushes their body up and away from their feet. You start at the bottom position. There is an adjustment which allows you to bring you butt as close to your heels as is comfortable. On the downside, the machine makes it easier to lock out and the top of the movement. This is usually not recommend when doing leg presses because it can hurt your knees. With this "upside down" movement, locking out did not seem to affect my knees in a negative way.
The calf machines are variations on the usual movements. I did standing calf raises, "seated" calf raises which emulates doing them on the leg press only this makes them more comfortable. I finished off with the conventional plate loaded seated calf raise topping out at 135 lbs. For whatever reason, I find it hard to use a ton of weight with this movement, always have.
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leg day also jay..
lying sled press warmed up ,,sets 200/240/280/300
close feet squat 225 x12,275x12,315x11
walking kettle ball lunges x2 up floor
extensions 205x12,220,235,235 all x12
hams
sldl 135/185/225/245
calves 5 sets leg press,2 sets standing calf raises
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Love reverse curls on the preacher. Good tip with the bench ala Larry scott. I sometimes use a High inclined bench. perfect for one arm Preacher curls too... just sayin.. :)
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Love reverse curls on the preacher. Good tip with the bench ala Larry scott. I sometimes use a High inclined bench. perfect for one arm Preacher curls too... just sayin.. :)
KILLER HAVE TO REVISIT THESE..
CHEST/TRI/ABS/TREADMILL
even though my shoulder still gets some soreness 'not like oct-feb 'though i'm getting stronger again press wise..
inc press in particular,,135x10/165x10/175x8/185 wooooooo.drop to 135 5-8 reps
fdb press palms in all the way pressing ,55/60/65 10reps
inc flyes 40/45/45 x10 these are ok rom is not where I was but close
low hammer chest press..2 plates x2x10,,2 plates and 25 x10 with cheat lol,,,225 x12
cable crossovers x2 x12
tris
trisets seated extension'padded',pushdowns,1 arm rope extensions 'rope to side of head then 'straight out x3 rounds
dip machine x3 170/180/190
abs
treadmill
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KILLER HAVE TO REVISIT THESE..
CHEST/TRI/ABS/TREADMILL
even though my shoulder still gets some soreness 'not like oct-feb 'though i'm getting stronger again press wise..
inc press in particular,,135x10/165x10/175x8/185 wooooooo.drop to 135 5-8 reps
fdb press palms in all the way pressing ,55/60/65 10reps
inc flyes 40/45/45 x10 these are ok rom is not where I was but close
low hammer chest press..2 plates x2x10,,2 plates and 25 x10 with cheat lol,,,225 x12
cable crossovers x2 x12
tris
trisets seated extension'padded',pushdowns,1 arm rope extensions 'rope to side of head then 'straight out x3 rounds
dip machine x3 170/180/190
abs es Today.
treadmill
Good to hear Steve.. i trained Chest,tris,legs,calfes this morning. where the hell is Rich?. I will shoot him an Email...
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also good to see you are getting some cardio in there Steve. I know you stay in shape all year round but your old pumper needs it. Main reason why i run and cycle.
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also good to see you are getting some cardio in there Steve. I know you stay in shape all year round but your old pumper needs it. Main reason why i run and cycle.
dude I love the treadmill my calves have responded too :),,,I walk on incline decent pace and throw in a few minutes jog then back down ,,,
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dude I love the treadmill my calves have responded too :),,,I walk on incline decent pace and throw in a few minutes jog then back down ,,,
yes.. can do an interval type training...run...walk and repeat. I do this myself when running in the woods, i give "Gas" and then jog slow...keep repeating. Other times i keep a relatively constant tempo but go for distance.
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Love reverse curls on the preacher. Good tip with the bench ala Larry scott. I sometimes use a High inclined bench. perfect for one arm Preacher curls too... just sayin.. :)
I haven't tried doing these with free weight and support. I do them standing with the cable EZ curl bar.
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Worked hams and calves yesterday. Went to another gym. A lot of the equipment was different than what I usually use. This required me to be pretty inventive. I did get all the movements in plus I added hip adductors. The abductor machine was under repair.
Today I will work back.
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Back and Chest:
Pull ups 3 x max
Seated long pulls 2 x 12 170lbs.
dumbbell row off bench 2 x 10 80lbs
Hammer strength pulldowns 2 x 10
Seated Hammer strength bench 2 x 8 4 plates
Incline dumbbell bench 2 x 8 70lbs (all the way down)
flat flies 2 x 10 45lbs
machine flies 2 x 10 100lbs
push ups 1 x max
dead 2 x 4 300lbs then 1 x 1 315lbs
weighted hypers 2 x 15 25lbs plate behind head
Wheel roll out 2 x 20
Machine crunch 2 x 20
Gym Observations:
Feel so weak coming off being sick with a fever. Thought I was going to throw up at one point. I had trouble walking to my car.
Saw a guy sit in the hammer strength pulldown machine. He had no weight on the machine and he was built like a rock. He must have been unfamiliar with the machine because I watched him move 45lbs plates from one weight holder on the machine to another weight holder. In other words he didn't put any weight on the bar you put the plates on for the exercise. He cursed loudly, "FUCK" as he pulled on the handles and realized there was no resistance. I wasn't the only one that observed what he did and we all broke up laughing.
New guy behind the counter. I normally train in the morning and this time I started about 3PM. He shouts out, " A lot of Jack la Lanne type workouts today!" Is that a compliment or an insult? I will never know.
Girl with an incredible ass on the treadmill wearing those painted on black tights. Just wow. Turns out she is the biggest guy in the gym girlfriend. Was he mad guys were checking her out or proud?
The owner was training a typical house wife 50 year old woman. Normally he doesn't push them but this one in the hack squat he made her do 20 reps. She was dying. The hack squat he has it doesn't take a lot of weight to make it hard if you go deep. She was doing rock bottom reps.
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I haven't tried doing these with free weight and support. I do them standing with the cable EZ curl bar.
also a good exercise Jay. I like the Bench it really does do the trick for me. One exercise you never see being used is "zottman curls" with Dumbbells.
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also a good exercise Jay. I like the Bench it really does do the trick for me. One exercise you never see being used is "zottman curls" with Dumbbells.
That's the beauty of this thread....there is almost no chance anyone would get bored working out because of the sharing of ideas for changing up one's routine. A lot of folks couldn't do Zottman's because they don't know what a strict movement is. Don't you just love it when someone is doing curls using their whole body including a little bounce for momentum? I'd forgotten about Zottman curls. Thanks for bringing this up.
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Wednesday was a bust! I never made it to the gym. Anyhow I worked out my back on Thursday. I really enjoyed the workout, including the challenge of finding substitute equipment. It is interesting to me how on some machines I can use more resistance than when using free weights and on other machines I end up using less because the movement is too difficult. This just tells me that I am likely hitting the muscle from a different angle.
Today I worked shoulders. Friday afternoon traffic is a bitch. Fortunately, there was an LA Fitness right around the corner from where I had just attended a political luncheon. This is clearly one of the benefits of being able to go to different gyms. My annual membership at Oregon City Nautilus Plus came due this month. This morning I talked to Cheryl about whether to use Silver Sneakers of pay the annual dues. If I use Silver Sneakers, they will actually make more money since they get $3.00 for each visit. My annual membership is $220. So switching to Silver Sneakers is a win-win.
Tomorrow I will work chest. I have not decided where I'll go yet. Pretty much every gym I have been to has a good array of pec workout equipment.
Last night I did 100 body weight squats and 45 lunges for each leg while watching TV. I am so syked about getting in shape, I even work out when I am resting. Pretty crazy!
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catching up...2 workout days
back
chinups x3 x12-15
t bar row 2 plates x10/2 plates and 25 x2
low cable rows 160/180/190
single arm pulldowns on cable attached to top done kneeling x3
low rope pulls to waist x3 from bottom pulley
weighted hypers x3 x12-15
shrugs on chest press
prime muscle version,,3 plates side/4/4 plates and 25,same with 2 drops down to 3 plates then 2 10 per drop..
abs
treadmill
fri
delt day
inner grip shoulder press machine x4
side latera.fr,rear lateral tri sets sick pump x3
cable uprights used handles 'single'than a bar x3
behind back cable raise x3
bi's
4 sets curls 70 lb bar 12 reps me and workout partner set to set pass bar back .
inc db curls 25/30/35
padded seated curl machine x3
reverse curl bar forearms curls x4
behind back wrist curls x4
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That's the beauty of this thread....there is almost no chance anyone would get bored working out because of the sharing of ideas for changing up one's routine. A lot of folks couldn't do Zottman's because they don't know what a strict movement is. Don't you just love it when someone is doing curls using their whole body including a little bounce for momentum? I'd forgotten about Zottman curls. Thanks for bringing this up.
I have not done them for a while either Jay. :) was a Gironda favourite.
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legs Saturday catchingup posting,,busy weekend lots of outdoor work moving'grass looks like a ballfield'immaculate took me yrs to get it close to perfect,mulched some plant/tree beds 'I have other ares that are 'stoned'too.
leg press usual worked up to 8 plates side
hammer v squat x3 finished 5 plates side
extensions x4
no lunges this week
hams
reverse leg curls 'lying'x4
sldl x4
calves leg press x5
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legs Saturday catchingup posting,,busy weekend lots of outdoor work moving'grass looks like a ballfield'immaculate took me yrs to get it close to perfect,mulched some plant/tree beds 'I have other ares that are 'stoned'too.
leg press usual worked up to 8 plates side
hammer v squat x3 finished 5 plates side
extensions x4
no lunges this week
hams
reverse leg curls 'lying'x4
sldl x4
calves leg press x5
sounds like you are getting enough exercise... Training will be in the Gym tonight and Cardio.. mix it up a bit with machines and also my cardio will be 15 mins on each machine, rowing,bike, crosser. Rowing machine really pumps up my back and forearms. During my rowing i change my grip. over,under and a mixed grip. this week is my Birthday so i will be the Big 50... i still feel like i am in my mid 30s. few Health problems along the way but hey...i am still alive ;D
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sounds like you are getting enough exercise... Training will be in the Gym tonight and Cardio.. mix it up a bit with machines and also my cardio will be 15 mins on each machine, rowing,bike, crosser. Rowing machine really pumps up my back and forearms. During my rowing i change my grip. over,under and a mixed grip. this week is my Birthday so i will be the Big 50... i still feel like i am in my mid 30s. few Health problems along the way but hey...i am still alive ;D
happy birthday man...I agree with feeling younger over age #..I pop out of bed like nothing and ready to shower ...
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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.
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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.
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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,,,
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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".
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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
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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
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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.
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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...
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I like barbell pullovers a lot too...
yes a great exercise and i do it sometimes on a decline Bench with a Dumbbell..
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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
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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.
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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. :)
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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.
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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 :P,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
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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.
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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.
:o
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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.
;D
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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 :P
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
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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.
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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 :P
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... ;D
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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 :P for me thats strange :o :)
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Rich get your ass back on here... ;D 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.
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Rich get your ass back on here... ;D 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 8)
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u must be feeling great again 8)
like a Bull man...like a raging bull ;D
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like a Bull man...like a raging bull ;D
GIACOMO JAKE LAMOTTA...
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GIACOMO JAKE LAMOTTA...
The Bronx Bull ? ;D
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workout partner is in start of ramadan so now i train alone for a while,,this time of year its hot, o like to train faster ,incorporated drop/supersets,higher reps at times ,,tension 'squeeze slower reps.
delt is still there but i'm pretty good my rom is still tough on chest i do get frustrated even warmups and slow form inclines i used to hit collarbone i'm stuck at chin level and some pain kicks in,,i still get a heck of a pump tho..
inc press 135 x15/135x12.155x10,175 x6,175 x5 -135 drop x8,135x12 slow squeeze
hammer mid press 1 plate and 25 x12,2 plates x12,2 plates and 25 x10,2 plates x12
flat flyes 35/40/45 sets 10
low cable flyes x3
tris
premade curl bar skull crushers with close presses 60/60/70/70 10x10
rope pushdowns x3
reverse underhanded pushdowns x3
dips machine 170/190
abs
treadmill
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workout partner is in start of ramadan so now i train alone for a while,,this time of year its hot, o like to train faster ,incorporated drop/supersets,higher reps at times ,,tension 'squeeze slower reps.
delt is still there but i'm pretty good my rom is still tough on chest i do get frustrated even warmups and slow form inclines i used to hit collarbone i'm stuck at chin level and some pain kicks in,,i still get a heck of a pump tho..
inc press 135 x15/135x12.155x10,175 x6,175 x5 -135 drop x8,135x12 slow squeeze
hammer mid press 1 plate and 25 x12,2 plates x12,2 plates and 25 x10,2 plates x12
flat flyes 35/40/45 sets 10
low cable flyes x3
tris
premade curl bar skull crushers with close presses 60/60/70/70 10x10
rope pushdowns x3
reverse underhanded pushdowns x3
dips machine 170/190
abs
treadmill
Have a few Muslims in the gym, one from Egypt.. funny he was talking about this the other Day. Is moving to Hannover to study. Shame really was a very polite guy. seemed to like British humour :)
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Have a few Muslims in the gym, one from Egypt.. funny he was talking about this the other Day. Is moving to Hannover to study. Shame really was a very polite guy. seemed to like British humour :)
every country is a melting pot now,,britian with huge indian population,my friend lived in Germany too for yrs as a kid then back to turkey..
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every country is a melting pot now,,britian with huge indian population,my friend lived in Germany too for yrs as a kid then back to turkey..
yes we have a lot of Türken here and Kurdisch.. they don´t like each other. ;D
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back /calves/abs/traps home workout
front pulldowns x4
underhand narrow grip pulldowns x4
low cable pulls to waist bottom up x3
db pullovers x3
small bar standing pulls to waist x2
traps
superset seated db shrugs with narrow upright cables x4
abs 4 sets decline leg lifts/crunches on floor feet propped on bench x3
5 sets db standing calf raises
delt/bi/forearms/treadmill at gym
fr press warm ups 95x15/95x15....115x10/135x10,145x10,145x8-115x10
side laterals heavy to light reps increased..30x12/30x12/25x15/20x20
underhanded front raises premade curl bar 50/60/60 sets 10
rear seated raises 25/30/30/30
bi's
cable curls x4
seated padded curl machine x3
db curls concentration 35/40/40
rope hammers x2
foerarms 5 sets behid back wrist curl ups
treadmill
4 sets of seated rear raises 25/30/30/30
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A bit quite on here at the moment. Had a few Days off due to a vein being taken out my leg. Cut in the upper leg/Groin area hurts a bit but walking around fine. start training again middle of next week.
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leg day,
hammer v squat 2 plates x15 warmup,,3 plates/4/5/5 and 25 a side allsets x10
lying sled press 200/240/280
extensions x4 x12-15 205.220.235.250
hams
lying leg curls 140,150,155
sldl db 75/85/90/90
calves 5 sets calf raises seated
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will do some upper body later. i will leave legs until i get the green light. Just going for walks at the moment. Cuts are healing up fine.
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A bit quite on here at the moment. Had a few Days off due to a vein being taken out my leg. Cut in the upper leg/Groin area hurts a bit but walking around fine. start training again middle of next week.
Sounds painful. I also took a few days off from the gym just 'cause I wanted to. Arms tonight!
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chest/tr/abs/treadmill
been doing inc presses to start today I did sets low to hi and back....135X12,135X12,155X10,175 X6,175X4 DROP 155X4,135X8 GREAT PUMP ..STILL NOT 100 PCT SHOULDER WISE STRENGHT IS SHORT ABOUT 30LBS FROM MAX WEIGHT AND OR REPS..I GO FOR PUMP/SQUEEZE ON CERTAIN CHEST EXERCISE 'MY MIND WANT TO DO OTHERWISE :-\..I'LL LIVE MY CHEST IS STILL THICKISH..
SEATED CHEST PRESS 'STACK VERSION'130/140/140 I WAS PUMPED HERE BY THEN..I DID LITTLE REST BETWEEN SETS FOR INC AND THESE.
INC FLYES GETTING THERE HERE..35/40/45-30 DROP
CABLE CROSSOVERS X3 X12
FDB PRESS PALMS IN STILL 55/60/60..I'M BORED OF THESE AND THE WEIGHT I MISS NORMAL PRESS OR THE PALMS ROTATED AT TOP I DO ,,I WAS DOING 80/85 I'M STUCK DUE TO NOT CAPABLE TO DO 70/80 PALMS FACING TOP TO BOTTOM ARMS GET IN WAY OF CHEST WORKING HERE..
TRIS
PREMADE BAR SKULL CRUSH CLOSE GRIP COMBO 60/60/70 PREMADE CURL BAR
ROPE PUSHDOWNS 2 SETS X12 SET 3AND 4 WERE DROPS 100/70..90/70
DIP MACHINE X3
ABS
TREADMILL
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Be careful not to push yourself too hard, Steve. The worst thing you can do is feel too much too soon. You will be back to 100% before you know it if you continue to progress a little at a time.
Worked arms yesterday evening. There seemed to be a bunch of huge (and in good shape) fellows working out at the gym last night. Seeing their sizable and defined guns was inspirational. Mine were pumped by the end of my workout. If I live another 10 years, my arms could be big and defined too.....at least that's what I keep telling myself.
I've been doing red-light therapy everyday since last Thursday when I signed up. Supposedly it's like a 'fountain of youth' and has many health benefits. Time will tell. My back is still messed up in someway because my lower ribs are sore all the time. Maybe I don't want to know what the problem is since I've not made an appointment with the doctor yet.
Last Sunday, I discovered a door ding in the front panel of my new car. I make it a habit to park in remote spaces where it is less likely that someone will park next to me. I'm taking it to a paintless repair guy at the dealership tomorrow to see if he can pull the dimple out. It will need a little touch up since the paint was scraped down to the primer. The ding/dimple and scrap are about 1/4" in diameter and less than 1/8" deep.
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Be careful not to push yourself too hard, Steve. The worst thing you can do is feel too much too soon. You will be back to 100% before you know it if you continue to progress a little at a time.
Worked arms yesterday evening. There seemed to be a bunch of huge (and in good shape) fellows working out at the gym last night. Seeing their sizable and defined guns was inspirational. Mine were pumped by the end of my workout. If I live another 10 years, my arms could be big and defined too.....at least that's what I keep telling myself.
I've been doing red-light therapy everyday since last Thursday when I signed up. Supposedly it's like a 'fountain of youth' and has many health benefits. Time will tell. My back is still messed up in someway because my lower ribs are sore all the time. Maybe I don't want to know what the problem is since I've not made an appointment with the doctor yet.
Last Sunday, I discovered a door ding in the front panel of my new car. I make it a habit to park in remote spaces where it is less likely that someone will park next to me. I'm taking it to a paintless repair guy at the dealership tomorrow to see if he can pull the dimple out. It will need a little touch up since the paint was scraped down to the primer. The ding/dimple and scrap are about 1/4" in diameter and less than 1/8" deep.
I KNOW JAY.....THE LIGHTER 'SLIGHTLY'TRAINING IS FINE I AM CONCENTATING ON SQUEEZING 'LOCKING'AND I FEEL GREAT AND DESPITE SOME DISCOMFORT DURING TRAINING TODAY I FEEL FINE NO EXTRA SORENESS..
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I KNOW JAY.....THE LIGHTER 'SLIGHTLY'TRAINING IS FINE I AM CONCENTATING ON SQUEEZING 'LOCKING'AND I FEEL GREAT AND DESPITE SOME DISCOMFORT DURING TRAINING TODAY I FEEL FINE NO EXTRA SORENESS..
At the gym last night a fellow with great arms was curling 45 lbs. total weight using an EZ curl bar. I couldn't believe he was going so light and yet it must work for him gauging by the size and condition of his triceps and biceps. He maintained absolute control throughout the movement, which shouldn't be hard to do with that feather light weight. I did one arm cable curls with 50 lbs for 10 reps and my arms look tiny.
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Sounds painful. I also took a few days off from the gym just 'cause I wanted to. Arms tonight!
I had my last check up yesterday so it´s fine. did some upper body no problem. Doc said i can try running but i have to wear a compression stocking for 2-3 weeks but not at nights so not bad.
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catch up here back /traps/abs/calves home workout
i incorporated some band stretches and squeezes between sets too
front pulldowns x4 wide
front pulldowns reverse grip close grip x4
pullovers dbells x3
low standing pulley rows to waist x3
db rows done together x3
traps
superset close cable upright rows with seated db shrugs x4
5 sets calf raises with db on 2x4's for stretch i use 2' boards stacked'nice invention ;D' and did decline leg raises for abs superset
day 2 delts/bi/forearms/treadmill
switched it up a bit
started side raises instead normal way did them with the db facing thumb and db facing down on top position did 15/20/25/30/30
fr raises db done together 20/25/30/35's
now i pressed 'fr press..95/115,135,135
rear delt on pec deck 'not in ages 'used this one 'x4
bi's
curl bar'45 lb bar'85/95/95/105
seated curl machine x3
single arm cable 'hammer curls'these are good need to stick with these for a while
finished 2 sets db curls 35's x10 done together
forearms wrist curls fr and reverse bar in back
treadmill
i love classic bbing like u guys 'i tried to achieve that look /mindset and maintain .your never satisfied 'im close lol...
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catch up here back /traps/abs/calves home workout
i incorporated some band stretches and squeezes between sets too
front pulldowns x4 wide
front pulldowns reverse grip close grip x4
pullovers dbells x3
low standing pulley rows to waist x3
db rows done together x3
traps
superset close cable upright rows with seated db shrugs x4
5 sets calf raises with db on 2x4's for stretch i use 2' boards stacked'nice invention ;D' and did decline leg raises for abs superset
day 2 delts/bi/forearms/treadmill
switched it up a bit
started side raises instead normal way did them with the db facing thumb and db facing down on top position did 15/20/25/30/30
fr raises db done together 20/25/30/35's
now i pressed 'fr press..95/115,135,135
rear delt on pec deck 'not in ages 'used this one 'x4
bi's
curl bar'45 lb bar'85/95/95/105
seated curl machine x3
single arm cable 'hammer curls'these are good need to stick with these for a while
finished 2 sets db curls 35's x10 done together
forearms wrist curls fr and reverse bar in back
treadmill
i love classic bbing like u guys 'i tried to achieve that look /mindset and maintain .your never satisfied 'im close lol...
Nice stevo.. 1 legged DB calf raises i like too and do them now and again using a dips belt at Home. incline leg raises are great for abs...oldie but goldie :)
I think Wild Willie is back or at least i got a pm from him... good guy.
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he hit me up2...
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I am being a sloth. -Worked arms on Monday and since then I have not seen the inside of a gym. My rib cage is giving me fits of pain. I have no idea what is wrong and I worry. Maybe I don't want to know (I'm imagining bone cancer which runs in my family). I am taking a break to see if giving myself time to heal corrects the problem. If it doesn't, I will bite the bullet and go see my doctor. In the meantime I see the bathroom mirror reflecting my old skin sagging and it makes me very angry that the ravages of age catch up with us no matter how hard we try to prevent it.
This is my pity party this morning, since it is after midnight and I've had just enough scotch to feel stupidly sorry for myself.
Sunday is Portland's gay pride parade. I plan to participate in it. The recent horror in Orlando makes me realize I need to publicly stand against homophobic violence and oppression. Every time I try to read an article about the unbelievable result of this sick terrorists attack on innocent folks, tears well up and I sob. As the organizer of Sunday's gay pride event said in today's news, those of us who live in Portland, live in a bubble which most other folk aren't lucky enough to have. The world must change. We cannot continue being silent victims of hate and oppression.
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Nice stevo.. 1 legged DB calf raises i like too and do them now and again using a dips belt at Home. incline leg raises are great for abs...oldie but goldie :)
I think Wild Willie is back or at least i got a pm from him... good guy.
Yes, but will they tighten the bag of sagging skin my abs have evolved into? So when I pinch, there's far less than an inch....so what?
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killer leg workout fired on all cylinders
leg press warmed up 3 plates x15,,,,4 plates x12,5 plates x12.6x10..7 x2 x10
hammer v squat 3,4,5,5 and 25 side ..10,10,10,8
leg extensions 220 x12,235x12,245,245 both 12 or bust
hams
sld on smith like these change from usual 45 side to start,2 plates ,2 and 10 and 2 plates 2 tens a side
seated leg curks 180.195,210
calved superset leg press and standing calf raise x4
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I am being a sloth. -Worked arms on Monday and since then I have not seen the inside of a gym. My rib cage is giving me fits of pain. I have no idea what is wrong and I worry. Maybe I don't want to know (I'm imagining bone cancer which runs in my family). I am taking a break to see if giving myself time to heal corrects the problem. If it doesn't, I will bite the bullet and go see my doctor. In the meantime I see the bathroom mirror reflecting my old skin sagging and it makes me very angry that the ravages of age catch up with us no matter how hard we try to prevent it.
This is my pity party this morning, since it is after midnight and I've had just enough scotch to feel stupidly sorry for myself.
Sunday is Portland's gay pride parade. I plan to participate in it. The recent horror in Orlando makes me realize I need to publicly stand against homophobic violence and oppression. Every time I try to read an article about the unbelievable result of this sick terrorists attack on innocent folks, tears well up and I sob. As the organizer of Sunday's gay pride event said in today's news, those of us who live in Portland, live in a bubble which most other folk aren't lucky enough to have. The world must change. We cannot continue being silent victims of hate and oppression.
Prime, you've just had a little bit of a downer mood and you know you'll rise up out of it. You're generally upbeat and you have a youthful mind, so you have a lot going for you. You will feel better.
Btw, is there anything to say the guy did that due to the patrons of the place being gay? You mentioned homophobia, is why I ask.
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happy fathers day,rich,donny,jay...and chaos if your lurking ;)
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happy fathers day,rich,donny,jay...and chaos if your lurking ;)
Happy father's day to you as well.
My daughter and son-in-law just bought home a hanging plant for the front porch. It's my father's day present. They are so thoughtful. Haven't heard from my son. If he sent a card, it will arrive late because they always do. The German father's day, (ascension day) was on May 5th this year. He likely celebrated father's day on that day.
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Prime, you've just had a little bit of a downer mood and you know you'll rise up out of it. You're generally upbeat and you have a youthful mind, so you have a lot going for you. You will feel better.
Btw, is there anything to say the guy did that due to the patrons of the place being gay? You mentioned homophobia, is why I ask.
Thanks. Your are right of course. Can't be cheerful 100% of the time. I'm in a great mood today.
The authorities are fairly mum about this. There is speculation that the shooter was gay himself. He was also a radical Muslim. Islam goes beyond merely disapproving of homosexuality. Sharia teaches that homosexuality is a vile form of fornication, punishable by death. If what is suspected is true, he must have been pretty conflicted. This is why I mentioned homophobia.
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Thanks. Your are right of course. Can't be cheerful 100% of the time. I'm in a great mood today.
See? ;D
The authorities are fairly mum about this. There is speculation that the shooter was gay himself. He was also a radical Muslim. Islam goes beyond merely disapproving of homosexuality. Sharia teaches that homosexuality is a vile form of fornication, punishable by death. If what is suspected is true, he must have been pretty conflicted. This is why I mentioned homophobia.
Yes, because I hadn't seen anything to say his "problem" with gays was anything other than perhaps he hadn't been drilled by nearly enough of them yet. It could be he wanted to get maximum people in a relatively small area, too.
Or maybe the girl convinced him that, if he wanted to kill a bunch of people, to do it there (meaning she was the one w the problem). But who knows if we'll ever find out.
Anyway, Prime, I'm very glad you feel better and I will stop hijacking this thread with the OT stuff.
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See? ;D
Yes, because I hadn't seen anything to say his "problem" with gays was anything other than perhaps he hadn't been drilled by nearly enough of them yet. It could be he wanted to get maximum people in a relatively small area, too.
Or maybe the girl convinced him that, if he wanted to kill a bunch of people, to do it there (meaning she was the one w the problem). But who knows if we'll ever find out.
Anyway, Prime, I'm very glad you feel better and I will stop hijacking this thread with the OT stuff.
This thread is the most tolerant thread of all. We are friendly here and we cut folks a lot of slack.
That being said, I had an excellent workout today. I worked hams with much vigor. Changed up the routine a bit by doing all the ham and glute work first and then worked my calves. I also did more sets than usual.
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This thread is the most tolerant thread of all. We are friendly here and we cut folks a lot of slack.
That being said, I had an excellent workout today. I worked hams with much vigor. Changed up the routine a bit by doing all the ham and glute work first and then worked my calves. I also did more sets than usual.
Funk is a cool cat. Great poster and perfect moderator for History Board.
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las vegas is welcome here and is a great poster,,l.v. ya miss the harley breite thread u kept it going...
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las vegas is welcome here and is a great poster,,l.v. ya miss the harley breite thread u kept it going...
Thank you, Flex. You are an inspiration to everyone on this board. Seriously good dude and a longstanding top GB BBer. You help to guide the rest of us.
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I just read the last couple of posts and I want to say to you, I seriously love and admire you all. You are a really great bunch of guys. Not once have I felt alienated or marginalized in this and it's parent thread which fell victim of some moderator's whim. Most of all, I want to thank Donny for his perseverance, which has kept this topic going through 'hell and high water' to the benefit of all of us who post here. I can't speak for everyone, but I suspect y'all will agree with me.
Keeping it on topic, tomorrow I will work my back....which at the moment feels fine, making me once again realize that I am my own worst enemy. I learned early on that positive thinking is productive and negative thinking is not. I just need a kick in the ass once in awhile to remind me of this. And who better to do it than you all.
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A short time ago, my son called to wish me a good father's day. As suspected, he had sent the 'snail mail' card to me too late for it to arrive ontime. I will probably get it on Monday. I plan to celebrate my being his father all over again. :)
Just as I said he is on a different calendar....the German one. Never-the-less his call came from Virginia where is at this moment currently on business. Last week, he was in Dayton, OH. Next, he will be in an unpronounceable country in Africa setting up U.S. operations there at a newly established Embassy.
This all sounds very covert, I know. My son is just a regular guy working for the U.S. government.
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I just read the last couple of posts and I want to say to you, I seriously love and admire you all. You are a really great bunch of guys. Not once have I felt alienated or marginalized in this and it's parent thread which fell victim of some moderator's whim. Most of all, I want to thank Donny for his perseverance, which has kept this topic going through 'hell and high water' to the benefit of all of us who post here. I can't speak for everyone, but I suspect y'all will agree with me.
Keeping it on topic, tomorrow I will work my back....which at the moment feels fine, making me once again realize that I am my own worst enemy. I learned early on that positive thinking is productive and negative thinking is not. I just need a kick in the ass once in awhile to remind me of this. And who better to do it than you all.
yes this thread is great to actually talk about training.
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8),, :)
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Last night I worked hams, glutes and calves. I kept the resistance to a reasonable level and concentrated on doing more sets and reps. I also did all the ham work first then glutes and then jumped into the calf work. Doing it this way allowed me to add a couple of new movements to my ham and butt workout. I'm feeling it today.
Tonight I will work my back. I think I will try something like I did last night with lighter weight and more sets and reps. Since I already do six different movements, I likely won't add new ones....are there any left?
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chest/tri/abs/treadmill
seated chest press 'stack version,warm up set ,,135/145/155/165
inc press 135/155/155/135 reps varied 8-10 last set 15,,,still sluggish here can'y get fill strenght back
inc flyes 35/40/45 sets 10
hammer press seated upright plate and 25/2 plates and a ten x2,finished 1 platge a side x20 slow full squeeze
super set cable crossovers and decline pushups x3
tris
dip machine 170/180/190 sets 12
rope pushdowns x4
extension machine 125/140/140
underhande wode bar pushdowns x4
abs
treadmill
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I continued the style of workout with back that I'd used for my quads. We'll see if it was beneficial.
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How odd, it appears I am now replying to myself. Senility has finally set in. ;D
Last night, I worked delts traps and abs at the 24 Hour Fitness. It was still early (8:00 p.m.) so the gym was fairly crowded. Never-the-less, there was no wait to use equipment. -Did between 4 and 5 sets for each movement which for shoulders was overhead presses, side laterals and rear delts on the pec-delt machine. For traps, I did cable shrugs, which using the equipment I did are much like dumbbell shrugs and finally cable upright rows. I worked my abs doing cable crunches, back raises and seated ab machine crunches. For each of these I did 2 sets of 25 reps. On all exercises I used moderate weight and one set with challenging resistance. The workout lasted about an hour. Not feeling much yet, but I hope to by tomorrow.
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catch up 2 workouts
back/traps/abs/calves/treadmill..
tbar row standing version face down on pad,plate and 25.2 plates.2 plates and 25x2..8-10 reps
front pulldown narrow bar x3
wide bar low rows 150/165/180 sets 10
rope pulls to waist x3 standing low attachment stretch from bottom pull to waist these are great 10 reps
finished standing top cable pull downs x3
hypers x3 12 reps
traps
used chest machine like'prime'uses 2 plates x20,3 plates x15,3 plates ad 25 x12,4 plates x12 ,,,then went backwards 3 plates 25,3 plates,2 plates x20
calves standing calf raise 180/200/220/220 20/12/12/12
abs/treadmill
delts/bis/forearms @home trained
fr pressx4 used curl bar loaded weight i could handle 12 tonight'pump' seated on bench 'no back support'old school lol..
side laterals took a page from side lateral thread here g/o board did light to heavy 15 db x8/20 x8/30 db x8 x3 ..30lb db sey was pumped so jacked some reps 'cheats ;D
rear delt raise 20/30/30 db x10
wide uprights to chest level hits side delts x3
fr raise db x3 30 db x10
bis
curl bar x3 with hammers db 30 lber's 10x10
standing db concentration curls hanging arm 45db x10 per arm
narrow grip on bar x3 curls from bottom position to mid point
forearms reverse curls x3 and wrist curls
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catch up 2 workouts
back/traps/abs/calves/treadmill..
tbar row standing version face down on pad,plate and 25.2 plates.2 plates and 25x2..8-10 reps
front pulldown narrow bar x3
wide bar low rows 150/165/180 sets 10
rope pulls to waist x3 standing low attachment stretch from bottom pull to waist these are great 10 reps
finished standing top cable pull downs x3
hypers x3 12 reps
traps
used chest machine like'prime'uses 2 plates x20,3 plates x15,3 plates ad 25 x12,4 plates x12 ,,,then went backwards 3 plates 25,3 plates,2 plates x20
calves standing calf raise 180/200/220/220 20/12/12/12
abs/treadmill
delts/bis/forearms @home trained
fr pressx4 used curl bar loaded weight i could handle 12 tonight'pump' seated on bench 'no back support'old school lol..
side laterals took a page from side lateral thread here g/o board did light to heavy 15 db x8/20 x8/30 db x8 x3 ..30lb db sey was pumped so jacked some reps 'cheats ;D
rear delt raise 20/30/30 db x10
wide uprights to chest level hits side delts x3
fr raise db x3 30 db x10
bis
curl bar x3 with hammers db 30 lber's 10x10
standing db concentration curls hanging arm 45db x10 per arm
narrow grip on bar x3 curls from bottom position to mid point
forearms reverse curls x3 and wrist curls
You have a lot more energy than I do. Just reading this routine wore me out.
I'm at a conference and won't be working out until Sunday. It is what it is. There is no way to get the missed gym time back, so I'll move forward instead.
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Yesterday i went for a good run. First real hard one since i got that Vein(s) pulled out my leg and i trained full Body today. i actually did 3 sets of Bodyweight squats and forgot how hard they are high rep to failure. Wilf Sylvester style. I also spoke to Rich via Email today and he is doing fine and will be online soon. ;D
It's good to have you back posting here. Looking forward to Rich's posts too. His observations are interesting and fun to read.
Like you, I worked quads without added resistance. Last night, I did 5 X 25 leg extensions for each leg; 4 x 25 deep (ass to ground) squats; 3 X 12 each leg lunges and 4 X 15 toe touches with hands flat to the floor. My quads were amazingly pumped (measuring at least an inch larger by the end of the workout). They are still tight today. Every so often, it feels good to workout without added weight. It is also surprising how much exercise you get doing this.
Today I work arms. I'm planing on doing this at the gym because my stick arms respond better to higher resistance using a variety of positions which cannot be achieved without some equipment.
Perfect weather here today. The high is 80°F and sunny. Cooler tonight.
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leg day sun,,,
leg press..warm up set/stretch quads..5 plates/6/7/7 plates and 25
v squat 3 plates and 25,4 plates,5 ,3 plates drop 10/10/10/12
walking lunges 45 lb kettles x2
extensions 205.220/230/235,,sets 12
hams
standing single leg curl 70/90/100
sldl 135/185/225/135
calves supersetted x4 standing and seated calf raises
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chest/tri/abs/treadmill...took a week to rest inc press to see if inc press is tweaking shoulder more latley tried going to heavy and shoulder has been sore again a bit..
chest press db still side grip top to bottom 50/55/60/60
flat flyes 40/45/50 sets 10
seated chest press 'stack 'type,,x3
hi cable crossovers sets 12 squeeze these x3
seated hammer press seat all the way down turns into a incline hammer this way better for my shoulder ,,2 plates.2 plates and 10's a side,2 plates and 25 sets 10
great chest pump.overall ,little pain nothing too bad..
tri's
tricep dip machine 150/170/190
rope pushdowns x3
lying extension with close grip superset premade curl bar 60 lb bar x3 10x10 reps
cable kickbacks x3
abs/treadmill
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back and delt workouts were usual fair,good sets ,weights,reps,treadmill abs in around too ...was busy or bored to post all #;s
leg day yesterday killer
leg press warm up sets were 15 reps x2..worked 5 plates side,6,7,7 plates and 25,7 plates and 25 x8 drop 6 plates x12 :o
squats close stance 225,275,315
leg extensions 205x12,220x12,235x12,205x15,,also did stair lunges with 45lb plate per hand up and down with extensions ...smoked
hams
sldl db 75/80/85
leg curl single leg standing 90-100-100
seated leg press sittig straight up its on a track 'large platform for feet 'i modified it hamstrings feet all the way up heels are on top part only hits back legs nice its a short range motion..x3
calves
leg press x5 and standing calf raise x2
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chest/TRI/ABS/TREADMILL
CHEST PRESS SEATED 'PIN STACK'X4 WORKED 135-165
SEATED HAMMER MACHINE SEAT DROPPED LOW I CAN ACTUALLY USE IT AS A INCLINE PLUS BETTER ON MY SHOULDER SEAT LOW X4,PLATE AND 25/2 PLATES,2 PLATES AND 25,DID A SLOW SQUEEZE SET PLATE AND 25 REPPED 15
FLYES NOT QUITE FLAT I NOTCH UP ON BENCH 40 LBS DBS X3
CABLE CROSSOVERS X3 X12 REPS
HAMMER LYING PRESS X3 HAVEN'T DONE THESES I LONG TIME WITH BAD SHOULDER BUT I FELT GOOD ON THESE.DID SQUEEZE SETS REPPED 12
TRIS
ROPE EXTENSIONS OVERHEAD X3
VBAR PUSHDOWNS X3
DIP MACHINE X3
DB LYING EXTENSIONS X2
ABS
TREADMILL
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prime its down to 2,,, :P
delts
fr press,,warmed up few sets loose shoulder/warm it up,,,115/135/145/155-115 drop
side raises 25/30/35/35
rope cable fr raise x3
cable rear delt crossovers hands over head and pull down and out 'squeeze'x4
2 sets cable behind back rear raises
bis
curls 45 lb bar ,,,85/95/105/105 -85 drop
seated curl machine pitched preacher type x3
db hammer standing bent over elbow on side leg curls 30/35/40 dbs
rope hammer curls x2
forearms 8 sets behind back wrist curls and reverse cable wrist curls hands on knees'pull wrist up flex'
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This means I need to get my ass to the gym so I'll have something to report. Been working out at home lately
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LEGS
SUPERSETTED NEEDED 1 HR TO COMPLETE 'BUSY SUNDAY'CRAP
LEG PRESS 4 PLATES A SIDE/5/6/6 FOR 10 AND DID 10 REPS LEG EXTENSIONS 190/205/220/220 WAS IN GREAT PAIN'PUMP' ;D
V SQUAT MACHINE 3 PLATES SIDE/4/4 AND 25 WITH WALKING KETTLE LUNGES HOLDING 45 'S
HAMS
SUPERSETTED SLDL 135/185/205/225 WITH SINGLE LEG CURLS STANDING MACHINE 70/80/90/100
2 SETS FINISH ON OWN 140 LBS ON LYING LEG CURL
CALVES
LEG PRESS CALF RAISE 3 PLATES.3 AND 25,2 SETS WITH 4 PLATES SIDE 15/12/10/10 REPS
SEATED CALF RAISE X3 2/3/3 AND 25 /3 AND 25 PLATES
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chest tri.abs,treadmill
seated chest press x4 machine worked up from 135-145-155-165/150 drop 'stack'type
hammer chest machine seat low hits upper pec less stress on fr delt for me,,2 plates/2 plates and tens/five per side x2/back to 2 plates side finish reps 10-12
inc flyes x3 40's
lying hammer press,,45 per side and 2 sets plate and 25 12/10/10
cable crossovers x3 x15
2 sets decline pushups 20/25 reps
tris
triset 10 reps per,,,x4 dip machine /seated extension and rope pushdowns great pump/fullness
3 sets cable extensions cable across body pull back down and out
abs
treadmill
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I, the other one of us two, continued working out at home this week. Interesting results from leg nights, my quads, hams and glutes seem to respond well to less resistance and many more reps. This is similar with upper body exercises, although the variety of movements is much less than it is at the gym. This doesn't mean I am giving up on going to the gym. Variety is the 'spice of life'.
Since the OP, Donny is still banned on Getbig, I checked out the other website forums he's currently posting on. So far, they seem much more on target and the folks are more civil to one another. Getbig has a distinctive style....which is extremely snarky most of the time. I know I've posted comments on Getbig that were alien to my usual style, which is very much more positive and far less critical. It is the culture here and sometimes, for some folks, it brings out our ugly and mean sides. You are one of the exceptions. Your posts are always right on.
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I, the other one of us two, continued working out at home this week. Interesting results from leg nights, my quads, hams and glutes seem to respond well to less resistance and many more reps. This is similar with upper body exercises, although the variety of movements is much less than it is at the gym. This doesn't mean I am giving up on going to the gym. Variety is the 'spice of life'.
Since the OP, Donny is still banned on Getbig, I checked out the other website forums he's currently posting on. So far, they seem much more on target and the folks are more civil to one another. Getbig has a distinctive style....which is extremely snarky most of the time. I know I've posted comments on Getbig that were alien to my usual style, which is very much more positive and far less critical. It is the culture here and sometimes, for some folks, it brings out our ugly and mean sides. You are one of the exceptions. Your posts are always right on.
8)..thank you jay,,i hope donny is well...
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delts/bi's/forearms
side laterals 15x15/20x12/25x12,30x12,30x12
fr press 115/135/145/115x20
cable rope front raise x4
overhead cable rear raise x3
2 sets finish cable raise behind back 12 reps per
bi's premade curl bar curls 60lb x12/80x10/90x10/100 x8 with lil cheat lol..
seated curl machine padded/pitched version x3
db curls standing bent over db by knee 'concentration style'30 db/40'sx2 x10
cable rope hammer curls x2 x12-15 to finish it off
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anyone ever do a circuit like this at the end of a workout...12 dips- 12 chinups-30 pushups -15 lat pullldowns non-stop repeat 3-5 times ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ???. i did this a few times training in a commercial gym... people looked at me like i was nuts.
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anyone ever do a circuit like this at the end of a workout...12 dips- 12 chinups-30 pushups -15 lat pullldowns non-stop repeat 3-5 times ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ??? ???. i did this a few times training in a commercial gym... people looked at me like i was nuts.
no but sounds good...
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did chest/tri/abs 1st full workout since week off hard training due to vaca,,
we are down viewers here so I will try to post my usual routines daily..
seated chest press 'seated machine/w stack..4 sets after few slow warmups
hammer press machine plate and 45,2 plates,2 plates and 10's and 5,2 plates and 25 per side
inc press..135/145/155/165-135 drop
cable crossovers x3 x12-15
lower cable flyes x2
tris
front pushdowns 120/130/140 sets 10
dip machine x3 170/185/190 10/12
lying premade bar skull crushers with close grip presses x3 60/70/70 10 x10 reps
single arm extensions x2
abs superset crunch machine seated with roman chair leg lifts 20 reps per x4
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Yesterday was cardio day. I did 6 x 800 meters (half mile). My fastest was 7 minute pace. I then hit the heavy bag for three rounds. My abs were sore the next day. Not sure if it was from hitting the bag or the running.
Today I did legs:
Squats 3 x 8 going up to 235lb (tried to go deep. Legs shot from yesterday)
Dumbbell squat 2 x 12 80lbs dumbbells (rock bottom knee bend)
stiff dead 2 x 6 205lbs
leg extensions 2 x 12 195lbs
standing leg curls 2 x 12
standing calf 2 x 12 195lbs (naturally different machine have different leverage. My home machine I use 325lbs.
seated calf 2 x 15 90lbs
4 way neck machine 2 x 15
ab coaster 2 x 30 60lbs
ab crunch machine 2 x 20
Gym observations: How come the majority cheat every exercise they do by doing half to 3/4 reps? I know it's to feed their ego and trying to impress others using the "heavy" weight. One guy for example uses the seated shoulder press machine. He drops the seat the the lowest position and now the bar is around forehead level. He puts the pin near the bottom and then does partial reps. When he got up I put the pin the last plate and easily did reps with the advantage of having the seat low. This sport is full of insecure guys.
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Way, way over 45 here. Training for me for the next two weeks will be walking down the hill from my son's home in Germany and back. Although it is probably less than a mile, the hill is steep no matter which streets you take. I'm usually winded and my legs are pumped by the time I get to the door. Fortunately, there is a rest spot at the church about halfway up the hill. We're about to head out for today's walk.
I'll do some "arm work" tonight when we go out to dinner and drinks....wine or more often beer. We are celebrating my son's 50th today.
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Military press 2 x 6 135lbs (cleaned the weight from the floor and went all the way down for each press.
Dumbbell lateral 2 x 10 30lbs
Rear dumbbell laterals 2 x 10 40lbs
Machine delt laterals 2 x 10 80lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs(all the way down. No cheat reps)
Traditional tricep pushdowns 2 x 10
Rope pushdowns 2 x 12
EZ curls 2 x 10 90lbs
machine scott curls 2 x 10
concentrations curls 2 x 10 25lbs ( I do these very strictly. No body english)
Forearm wrist curls 2 x 20 95lbs
Rope grip curls 2 x 10
Floor crunches 1 x 50 5lbs plate behind head. Careful with ab work since I sprained a hip flexor a couple of days ago. A groin pull.
Gym Observation: The gym is packed with cops in the morning. The other group are old people and very few women today.
The owner is in great shape. Very lean and a former top raw power lifter specializing in the deadlift. He is built more like Zane than a power lifter. He doesn't power lift anymore that I can see. He is into martial arts. The few times I saw him train he used very moderate weights and he didn't seem to push himself.Go figure. He looks great.
My groin pull makes it hard to put on my socks. Surprisingly it didn't affect my delt and arm day workout. Even cleaning the light weight of 135lbs for presses didn't hurt it. Just odd what is painful. Lifting my leg to get into my car hurts. I can't even pin point how I hurt it. I think it was hitting the bag but it could be the ab crunch machine that I sometimes feel in my groin and upper leg region.
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Military press 2 x 6 135lbs (cleaned the weight from the floor and went all the way down for each press.
Dumbbell lateral 2 x 10 30lbs
Rear dumbbell laterals 2 x 10 40lbs
Machine delt laterals 2 x 10 80lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs(all the way down. No cheat reps)
Traditional tricep pushdowns 2 x 10
Rope pushdowns 2 x 12
EZ curls 2 x 10 90lbs
machine scott curls 2 x 10
concentrations curls 2 x 10 25lbs ( I do these very strictly. No body english)
Forearm wrist curls 2 x 20 95lbs
Rope grip curls 2 x 10
Floor crunches 1 x 50 5lbs plate behind head. Careful with ab work since I sprained a hip flexor a couple of days ago. A groin pull.
Gym Observation: The gym is packed with cops in the morning. The other group are old people and very few women today.
The owner is in great shape. Very lean and a former top raw power lifter specializing in the deadlift. He is built more like Zane than a power lifter. He doesn't power lift anymore that I can see. He is into martial arts. The few times I saw him train he used very moderate weights and he didn't seem to push himself.Go figure. He looks great.
My groin pull makes it hard to put on my socks. Surprisingly it didn't affect my delt and arm day workout. Even cleaning the light weight of 135lbs for presses didn't hurt it. Just odd what is painful. Lifting my leg to get into my car hurts. I can't even pin point how I hurt it. I think it was hitting the bag but it could be the ab crunch machine that I sometimes feel in my groin and upper leg region.
nice rich
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Yesterday' workout. New job is killing my energy. One hour each way and 10 hour day. It's a part time retirement job but on the days I work I find it tough to hit the gym. I worked Back and chest yesterday after work.
Power cleans and jerks 4 x 3 135, 160, 165, 170 ( breathing like a race horse)
Deadlifts 1 x 5 315lb
Pull ups 3 x max (the prior really cut down reps. Full range all the way up from the hang)
Seated long pulley rows with a V handel2 12 170lbs
Dumbbell rows off a bench 2 x 10 85lbs
Reverse grip pulldowns 2 x 10
Bench 1 x 6(When will I learn my slap tear in my shoulder won't let me straight bar bench)
Dumbbell flat bench 2 x 8
Incline Dumbbell bench 2 x 8 (don't ask weight. shoulder screaming from trying to flat bar bench)
Dumbbell flies 2x 10 48llbs
Push ups 2 x 25 (used conventional and push up handles.)
Weighted back extensions 2 x 15 25lbs plate behind head (Used conventional horizontal "hyper" extension bench.
Ab wheel roll out 2 x 24
Pulley crunch 2 x 25
Gym Observations: Trained at home after a long day at work. My job is not physical but it left me drained. Not complaining but I'm sure many of you know what I mean. I gave up straight bar benching for years. It seems every couple of months I think if I start out light I will be able to to progress to using respectable poundage again. I guess I have to see it's not in the cards for me. I know in 6 months I will foolish try again. I can use the Hammer Strength bench 3 plates a side and the shoulder protests but nothing like when just using 135lb with a bar. It just feels like I'm damaging the joint further. At this point I just refuse to get it repaired. I just don't want to stop lifting for months and maybe find that the operation really didn't improve the function of the joint. Dumbbells, push ups and machines for pecs from now on. I know in 6 months I will think again, "If I start out using 135lbs and progress I will be using 300lbs in my workouts again." No, it's not going to happen.
When ever I hear a guy saying he can't use a favorite exercise he used in his youth I always bring up there are 300 exercises in the gym. Just let it go and work around it. Time to use my own advice.
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Yesterday' workout. New job is killing my energy. One hour each way and 10 hour day. It's a part time retirement job but on the days I work I find it tough to hit the gym. I worked Back and chest yesterday after work.
Power cleans and jerks 4 x 3 135, 160, 165, 170 ( breathing like a race horse)
Deadlifts 1 x 5 315lb
Pull ups 3 x max (the prior really cut down reps. Full range all the way up from the hang)
Seated long pulley rows with a V handel2 12 170lbs
Dumbbell rows off a bench 2 x 10 85lbs
Reverse grip pulldowns 2 x 10
Bench 1 x 6(When will I learn my slap tear in my shoulder won't let me straight bar bench)
Dumbbell flat bench 2 x 8
Incline Dumbbell bench 2 x 8 (don't ask weight. shoulder screaming from trying to flat bar bench)
Dumbbell flies 2x 10 48llbs
Push ups 2 x 25 (used conventional and push up handles.)
Weighted back extensions 2 x 15 25lbs plate behind head (Used conventional horizontal "hyper" extension bench.
Ab wheel roll out 2 x 24
Pulley crunch 2 x 25
Gym Observations: Trained at home after a long day at work. My job is not physical but it left me drained. Not complaining but I'm sure many of you know what I mean. I gave up straight bar benching for years. It seems every couple of months I think if I start out light I will be able to to progress to using respectable poundage again. I guess I have to see it's not in the cards for me. I know in 6 months I will foolish try again. I can use the Hammer Strength bench 3 plates a side and the shoulder protests but nothing like when just using 135lb with a bar. It just feels like I'm damaging the joint further. At this point I just refuse to get it repaired. I just don't want to stop lifting for months and maybe find that the operation really didn't improve the function of the joint. Dumbbells, push ups and machines for pecs from now on. I know in 6 months I will think again, "If I start out using 135lbs and progress I will be using 300lbs in my workouts again." No, it's not going to happen.
When ever I hear a guy saying he can't use a favorite exercise he used in his youth I always bring up there are 300 exercises in the gym. Just let it go and work around it. Time to use my own advice.
listen to your body,,i know you do like me are stubborn,i'm same with chest/shoulder WARM UP/MODERATE WEIGHTS.PUMP STYLE,,on a good not I can db press again and up to 70's again'flat'since 1 yr ago shoulder pull,,2 yrs before that I hurt upper back bad and lost same l/s strength wise I was up to 90's then took time to get back to 80's again then last oct hurt again to get to 70's is good like to get to 80's at least ,,90's I think i'm done ...flyes I can get to 50's again I was done on theses could not even do 25's :'(
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listen to your body,,i know you do like me are stubborn,i'm same with chest/shoulder WARM UP/MODERATE WEIGHTS.PUMP STYLE,,on a good not I can db press again and up to 70's again'flat'since 1 yr ago shoulder pull,,2 yrs before that I hurt upper back bad and lost same l/s strength wise I was up to 90's then took time to get back to 80's again then last oct hurt again to get to 70's is good like to get to 80's at least ,,90's I think i'm done ...flyes I can get to 50's again I was done on theses could not even do 25's :'(
You do what you can do. Just trying to be happy with the things I can do.
Legs today at commercial gym:
Squats for 6 sets. Progressed from 135lbs ending with 300lbs.
Dumbbell squats holding them at sides 2 x 12 85lbs. (went deep. legs fully bent)
leg extensions 2 x 12 195lbs (I know the weight is meaningless. My home unit 80lbs is heavy.
standing leg curl 2 x 12
Standing calf 2 x 12 190lbs
Seated calf 2 x 15 90lbs (noticed a lot of guys really load up this machine and do partials. I don't)
4 way neck machine. 2 x 20
Hanging leg raise 2 x 20
Floor crunch with 5 lbs plate behind head. 1 x 50
Gym Observations:
A seriously in shape tall blonde was working out. Never saw her before. She really could be a fitness model. Never saw a girl of this caliber in this hard core gym. Usually saw the gorgeous ones at the fancy gym two miles down the road. She really could be a Hollywood "it" girl. Smoking hot.
A new personal trainer is making the rounds in the gym. I saw him have a middle age guy doing light deadlifts. Then at some point he added chains to the bar. Last sets he raised the bar on blocks for partials. Really? The guy he is training is not training to be a power lifter. Why so many moderate weight variations of deadlifts? I swear I haven't seen one personal trainer with any knowledge at the commercial gyms I've been to. A good trainer should be educating their client how to train on their own. What I see is trainers confusing their clients by changing exercises every workout to confuse the hell out them. One woman trainer scans the gym while her client is doing reps to see what machine to put her client on next. Zero thought and everything is on a whim. Another thing personal trainers do is one at the most two sets per exercise. Not a bad thing but their motivation is to get the client finished in 35 minutes so they can move on to the next. All of them do something like 6 exercises for one or two sets for each client. One even chats with their client as they do their reps. Really? Then can't be exerting them self.
One 60 year old guy works out all the time in a button down collar shirt with pants. Just weird. This place is hard core and not a fashion show but he looks like his is dressed to go to work at Sears.
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Trained delts and arms:
Military press 3 x 8 115 to 135lbs
Dumbbell standing press 1 x 10 45lbs( slow full range)
Dumbbell laterals 2 x 10 30lbs
Dumbbell rear laterals 2 x 10 45lbs
Single pulley delt laterals 1 x 10 40lbs
Dumbbell shrugs 2 x 12 90lbs
Weighted dips 2 x 10 25lbs (all the way down)
Traditional tricep pushdowns 2 x 12
rope tricep 2 x 12
EZ curl 2 x 10 95lb
machine curls2 x 10
concentration curls 2 x 10 25lbs ( slow and controlled)
wrist curl 2 x 25 95lbs
hammer rope curls 2 x 10
ab coaster 2 x 30 60lb pounds
ab wheel 1 x 30
Rotator cuff work with tubing and pulleys.
Gym observations:
Same incredible hot blonde training again. Has to be a figure contestant. Incredible shape but not overly muscular.
There are a couple of beasts in this gym. On guy is over 325lbs easy. Saw him doing curls once with about 200lbs pounds. Today there was another beast. The guy trains for only about 45 minutes at a time but he goes all out and fast. He looks about 250lbs. Does stuff like high rep heavy clean and jerks moving to the bench for no rest for 315lbs for 8 reps and then back to the cleans. It would kill a normal guy.
This observation is that I drink and eat really bad. Zero eating discipline and I try to out work my bad diet. Beer and abs don't go together.
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Trained delts and arms:
Military press 3 x 8 115 to 135lbs
Dumbbell standing press 1 x 10 45lbs( slow full range)
Dumbbell laterals 2 x 10 30lbs
Dumbbell rear laterals 2 x 10 45lbs
Single pulley delt laterals 1 x 10 40lbs
Dumbbell shrugs 2 x 12 90lbs
Weighted dips 2 x 10 25lbs (all the way down)
Traditional tricep pushdowns 2 x 12
rope tricep 2 x 12
EZ curl 2 x 10 95lb
machine curls2 x 10
concentration curls 2 x 10 25lbs ( slow and controlled)
wrist curl 2 x 25 95lbs
hammer rope curls 2 x 10
ab coaster 2 x 30 60lb pounds
ab wheel 1 x 30
Rotator cuff work with tubing and pulleys.
Gym observations:
Same incredible hot blonde training again. Has to be a figure contestant. Incredible shape but not overly muscular.
There are a couple of beasts in this gym. On guy is over 325lbs easy. So him doing curls once with about 200lbs pounds. Today there was another beast. The guy trains for only about 45 minutes at a time but he goes all out and fast. He looks about 250lbs. Does stuff like high rep heavy clean and jerks moving to the bench for no rest for 315lbs for 8 reps and then back to the cleans. It would kill a normal guy.
This observation is that I drink and eat really bad. Zero eating discipline and I try to out work my bad diet. Beer and abs don't go together.
rich you train hard some good weights there,,only update i have is training hard ,in great shape 'abs and good vascularity training heavy but form and reps,pretty fast temp 'little rest 4 days a week and a 5th pump day at home every other week..
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last arm-workout, last Holiday-day in Turkey (Alanya, 1,5 hours southeast of Antalya), 3rd November, 6 PM
Gym "Sportland" at Atatürk street,
16 Minutes Cardio on Ergometer, starting at 80 Watt, working up to 360 Watt, last Minute down to 180 Watt.
Alternate-Sets for Biceps & triceps (Supersets), weights in Kg=2.2 lbs
1a Standard-Barbell curl, emptybar(44 lbs.)x 30, 40kgx20, 60kgx10 (end Warm-ups sets), 70kgx12, 75kgx9,80kgx7
2a Close grip bench-press, 40kgx30reps, 70kgx20, 90x12 (end warm-up sets), 110kgx21, 120kgx15, 125kgx12
seated dumbell curls, incline bench, 15kgx20, 20kgx15, 25kgx17, 30kgx11
Triceps-extensions over head, cable-station 50kgx25, 75kgx20 100kgx17, 100kgx14
scott-curls, EZ-Bar 30kgx20, 40kgx15 50kgx15, 40kgx22
rope extensions 50kgx25 60kgx25 70kg x 18 60kgx22
53 years, 6 "2", 262 lbs. act.
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All my training these last couple of weeks has been leg work and cardio. My son lives on a steep hillside. His house is three stories high. Between traipsing up and down the hill a couple of times a day and climbing the stairs to my room, my legs are feelin' it. Last night we took a tour through Wurzburg for over an hour. Tonight we ate at a relative's restaurant which is three flights up from the parking lot. The loo was a flight down the stairs and in the 3 hours with plenty of wine and cappuccino it meant a few trips back and forth. If I moved here my legs might turn into "Tom Platz" sized legs only longer. LOL!
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Drank 8 beers yesterday. I have to cut that out cause soon soon I will have keg instead of a six pack. Sunday is back and chest. Hope to get back on track.
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Back and chest:
Pull ups 3 x max
Low cable row 2 x 12 170lbs
Dumbbell row knee on bench 2 x 10 85lbs
Hammer pulldown 2 x 10
Hammer incline bench 2 x 8 230lbs
Dumbbell flat bench 2 x 8 70lbs (Shoulder is protesting but I went all the way down)
Flat flies 2 x 10 45lbs
Machine flies 2x10 110lbs
Pushups 1 x max
Deadlifts 2 x 4 300lbs then 1 x 1 315lbs
Weighted hypers 2 x 15 25lbs
Ab wheel 2 x 23
Machine crunch 2 x 20 80lbs
Finished with rotator cuff tubing exercises. I know they help but I swear I get more relief from my bad shoulder from stretching.
Gym Observations:
Felt weak. Too much alcohol lately and too much stress at work I guess. Felt like I was just drained. Very little pump and felt like I haven't worked out in months.
Heard two power lifter guys talking about their friend hitting a double with 600lbs like it was nothing.
Guy was blasting music so loud out of his Doctor Dre's head set I could hear it 20 feet from him. His singing out loud was just bizarre. He was just moaning the song out without any annunciation. Couldn't make out one one word. This guy loves to slap the plates on everything. I guess he can't hear what he is doing. He loaded the leg press machine so loud banging the plates on that conversation stopped. Other times I have seen him drop the bar after doing lat pulldowns.
Older woman about 60 years old wanted to use the leg press but the above knuckle head left the plates on. I helped her get the plates off.
A girl comes into the gym looking for a membership. This is a small hard core gym. It doesn't look pretty but has everything you need. First question she asks is if he has any exercise classes? There isn't one inch of this place that doesn't have equipment in it with one place to do deadlifts. I think she is looking for the fancy gym two miles away.
Third sighting of the tall gorgeous blonde. She really works out hard doing super sets and tri sets. The poundage used is nothing but she looks like a really toned fitness model. Facially could pass for being from Sweden maybe. I try not to get caught checking her out but she really should be on the cover of a magazine.
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Ran 4.7 miles today and hit the heavy bag for two three minute rounds. I have to be more consistent with my cardio.
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Damn Oldtimer, you are tearing it up. Good for you! You're posts are amazing. Such detail. I have one thing to say....slow and easy. You've had a tendency to overdo the workouts sometimes, If I remember correctly. I'm expecting to live to be 100 and I am expecting you to live to be older than I will be when I finally croak.
Today I was felt up (from the waist up) at the Frankfurt airport security section. What struck me funny was that I was wearing thin, tight fitting tee shirt. Did the security person actually think I could hide something under that? Mind you, I'm down to about 11% body fat so there is nothing but skin, bone and a little bit of muscle to feel under my shirt. What did this fella think? Did he think it was impossible for such an old dude to be so fit that there is no place to hide contraband unless I was wearing a girdle?
Obviously I am a whore for flattery. I'll take all the compliments I can at this point in my life.
In case you were wondering, Donny is doing great. We did a little Facebook instant messaging recently and he seems fine. Don't know if you were worried about him the same as I was, but this should set your mind at ease if you were.
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Damn Oldtimer, you are tearing it up. Good for you! You're posts are amazing. Such detail. I have one thing to say....slow and easy. You've had a tendency to overdo the workouts sometimes, If I remember correctly. I'm expecting to live to be 100 and I am expecting you to live to be older than I will be when I finally croak.
Today I was felt up (from the waist up) at the Frankfurt airport security section. What struck me funny was that I was wearing thin, tight fitting tee shirt. Did the security person actually think I could hide something under that? Mind you, I'm down to about 11% body fat so there is nothing but skin, bone and a little bit of muscle to feel under my shirt. What did this fella think? Did he think it was impossible for such an old dude to be so fit that there is no place to hide contraband unless I was wearing a girdle?
Obviously I am a whore for flattery. I'll take all the compliments I can at this point in my life.
In case you were wondering, Donny is doing great. We did a little Facebook instant messaging recently and he seems fine. Don't know if you were worried about him the same as I was, but this should set your mind at ease if you were.
glad all is well,,i miss donny here he was great as well as yourself as great contributors in this thread as well as my personal ones here ...
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Good to hear about the Donny update.
Leg day:
Leg Press 2 x 12 4 plates a side (Tried to go really deep)
Squats 2 x 9 225lbs
Machine squat 1 x 10 230lbs (rock bottom)
leg extension 2 x 20
seated leg curl 2 x 15
standing leg curl 2 x 12
Single dumbbell side bend 1 x 15 85lbs.
hanging leg raise 2 x 20
machine crunch 2 x 25
leg press calf 2 x 25(two plates a side)
standing calf 2 x 15
Seated calf 2 x 15 80lbs
Neck work one set a side.
Gym Observations:
Worked out at home today. Caught my legs walking past a mirror and thought what a guy once said to me. "How do you stand on those skinny legs?" They are still skinny. At least they work.
Operating on 4 hours of sleep. Lucky that my job was just a half a day today. Feeling drained.
The satellite music was pumping in my home gym. The commercial gym I train at the gym owner has a fixation with music from the 70's. Nothing wrong with that but he never changes the damn channel. At home I was flipping between 60's, 70's, 80's, 90's and other genres.
My home gym is great because I can get away with wearing my torn crappy shorts and an old tee shirt that makes me look homeless. I noticed at one point my lifting straps were in my car. No one would see me if I ran out to the driveway and grab then. Then the school bus stops and all the high school kids got out. I looked like a deranged homeless guy with those shorts.
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I too have skinny leg syndrome. Despite being dead tired last night, I managed 4 sets of 25 deep squats. My wheels may be slim, but they are cut and vascular. It's all good though since I'm committed now to having more of a fitness build than a bodybuilder's. It also comes easier since it is my genetic bases.
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I remember when the Short class winner of Mr. Universe in 1975 Wilf Sylvester said he only did 400 reps of no weight free hand squats along with leg extentions/leg curl for the contest. Never heard of a bodybuilder doing body weight squats for a contest before.
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Delt and Arms:
Standing Dumbbell press 2 x 10 55lbs (all the way down)
Delt dumbbell laterals 2 x 10 30lbs
Rear dumbbell delt laterals 2 x 10 40lbs
Machine delt laterals 2 x 10 70lbs
Dumbbell shrugs 2 x 10 95lbs
Seated single dumbbell tricep 1 x 10 70lbs ( just not feeling it. At home I have the perfect bench for this)
Dips 1 x 10 25lbs (deep)
Tradition push downs 2 x 12
rope tricep 2 x 10
Alternate dumbbell curls 2 x 8 45lbs
Bar pulley curls 2 x 10
concentration curls 2 x 10 25lbs
forearm wrist curls 2 x 25 95lbs
rope curls 2 x 10
Ab coaster 2 x 25 60lbs
Machine crunches 2 x 20
Gym Observations:
Stunning blonde I have been talking about lifted up her shirt to show her abs to a guy. Wow! She caught me looking.
Spanish guy deadlifting didn't know the word for chalk and said something like, " Do you have straight bar white powder." Amazingly the gym worker knew what he was talking about.
Some big dudes were in the gym today. I'm only 181lbs at 5'8" and these guys dwarf me.
I asked a guy if I could work in with the 45lbs dumbbells and he said no problem. I guess he doesn't grasp the concept of working in. He left and never returned to the dumbbells.
The gym owner owns the barber shop next to the gym. I got a hair cut prior to working out and the hairs down my back were driving me crazy.
I guess this is somewhat a repeat type post but a personal trainer who is a power lifter thinks all his clients should power lift. A little bizarre. He has all these clueless people concentrating on the powerlifts.
I have a really good home gym if I say so my self. I just find it fun to get out in public after so many years and lift. Positives and negative reference working out at home and in a commercial gym. I guess I'm one of the few that can have a great workout at home.
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I remember when the Short class winner of Mr. Universe in 1975 Wilf Sylvester said he only did 400 reps of no weight free hand squats along with leg extentions/leg curl for the contest. Never heard of a bodybuilder doing body weight squats for a contest before.
I'm a firm believer in using good form. It is easier to maintain this when not lifting maximum weights. Also, at some point bodybuilders upper body's carry so much poundage that it works their legs anyway and added weight may not be so necessary.
I did another session of Sylvester's leg routine last night. Man o' man, did I notice the soreness this morning.
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Back and chest:
Pull ups 3 x max (These are hurting my shoulder terrible. Maybe time to stop using it)
V bar pulldowns 1 x 10 (used to make up for missed reps on the pull ups)
Low V handle cable rows 2 x 12 180lbs
Single dumbbell row-knee on bench 2 x 10 90lbs
Hammer pulldown 2 x 10 160lbs
Dumbbell flat bench 2 x 8 80lbs ( Damn shoulder is protesting)
Hammer Strength incline 2 x 8 235lbs
Flat flies 2x 10 50lbs.
machine flies 2 x 12 110lbs
push ups 1 x max
deadlifts 2 x 4 305lbs then 1 x 1 325lbs (I like doing deads at the end. It limits the weight but it also makes it safer. Completely warmed up instead of starting cold. Yates did the same)
Weighted hyper extensions 2 x 15 25lbs (plate behind head)
ab wheel roll out 2 x 25
weighted floor crunches 1 x 40 10lbs behind head
Gym observation:
One of the biggest humans I have ever seen works out in my gym. Can't even guess what he weighs. Maybe 350lbs or more? Muscular power lifter physique. His neck is as big as my thigh. He isn't a true power lifter. Never seen him bench or deadlift but he just lifts heavy. 200lbs curls for sets. He does pull ups at that weight. No, it's not pretty. Today he was doing multiple sets in the inclines with about 385lbs. I know that's not earth shattering but it was multiple sets of 8. The funny part is looking at him you would figure he would talk like a professional wrestler. Softest and friendliest voice that doesn't match his menacing appearance.
The gym owner fist bumped me today. Don't know why I'm typing this. I guess at my age I find this to be young man's greeting. I guess I'm still with it. LOL.
New hottie in the gym. Tall brunette in a leotard top wearing shorts. She is not a hard core trainer like the blonde I previously typed about. Her and her chubby friend just messed around on the machines not exerting themselves. Always love having eye candy in the gym.
I always end my chest with push ups. I noticed more and more guys ending their chest workout with push ups. Maybe I started a trend. No, I didn't invent push ups, wise guy.
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So you're back working out at a gym as opposed to at home, I gather. Good workout.
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So you're back working out at a gym as opposed to at home, I gather. Good workout.
The majority of workouts are at a commercial gym. I mix in some home workouts. I can do just about everything I do at the commercial gym at home but it's nice to get out with other people who pursue our shared insanity.
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Leg day:
1.Squats 3x8 185-225-240lbs 1 x 1 300lbs (Olympic high bar squats with a narrow stance. Fairly deep but working on depth. I would say deep but not rock bottom)
2.Dumbbell squats 2 x 12 90lbs ( rock bottom. Damn these are hard. Upright back and fully bending the legs. One of the hardest exercises. If you try them hold the dumbbells at your side. Do not deadlift the weight by bending over. Use wrist straps.Concentrate on bending your legs staying fairly upright. Brutal exercise)
3. Semi Stiff leg deadlift 2 x 6 205lbs ( I use 25lbs plates so I can go deep.)
4. leg extensions 2 x 12
5. Standing machine leg curls 2 x 12
6. Standing calf raise 2 x 12 195lbs (Near end of set the reps got sloppy. I have non existent calves. I have legs like the fighter Tommy Hearns.)
7. Seated calf 2 x 15 90lbs (I try to go deep and fully high)
8. Ab coaster 2 x 25 60lbs
9. Ab crunch machine 2 x 20
10.4 way neck machine 2 x 15
Gym Obsevations:
Why do guys sit on machines and talk. At least stand up and talk. One exercise I had to do at home and it's number 7 seated calf because I got tired of waiting for three guys to stop chatting by the machine.
Body felt amazing training at 4:30PM. Usually work out in the morning. I feel stiff and out of it in the morning. Felt great in the afternoon.
Saw a guy using the hack machine with 4 plates a side. He buried every rep. I was impressed. For the way this machine is built that's a ton of weight.
One male trainer was really making his female client workout like a dog. He's not exactly a specimen. Thought it was boot camp for the poor slightly chubby girl. Made her do something like 300 reps of jump rope for time. Every time she stopped in fatigue he would start to bark at her to continue. She is paying for this? Felt sorry for her being pushed so hard by the guy. I almost said to him why don't you do it along side her?
Met a guy from Bayonne NJ in the gym and we talked briefly about boxing and Chuck Wepner. Wepner is from Bayonne and was the inspiration for the movie Rocky. Sly denied it but Chuck won a settlement in court. The gym guy also works with a former pro fighter I know. Sparred with him back in the day. I couldn't see where the punches were coming from he was so fast. The guy is about 60 years old now and by all accounts still runs hard; does body weight exercises and hits the bag.
There are two gyms in town. The fancy one that has an indoor pool and stunning looking equipment. Something like 25 treadmills alone in the cardio area. Even a spin and exercise class room. My gym is just a hardcore old equipment gym. Such a better atmosphere in the hardcore gym. It has many serious trainers but it also has a lot of old people training. The only thing the hard core gym doesn't have is an abundance of knock out women working out in those panty hose yoga pants. We have very limited amount of hot women. The fancy gym you can't walk 20 feet without seeing one.
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Leg day:
1.Squats 3x8 185-225-240lbs 1 x 1 300lbs (Olympic high bar squats with a narrow stance. Fairly deep but working on depth. I would say deep but not rock bottom)
2.Dumbbell squats 2 x 12 90lbs ( rock bottom. Damn these are hard. Upright back and fully bending the legs. One of the hardest exercises. If you try them hold the dumbbells at your side. Do not deadlift the weight by bending over. Use wrist straps.Concentrate on bending your legs staying fairly upright. Brutal exercise)
3. Semi Stiff leg deadlift 2 x 6 205lbs ( I use 25lbs plates so I can go deep.)
4. leg extensions 2 x 12
5. Standing machine leg curls 2 x 12
6. Standing calf raise 2 x 12 195lbs (Near end of set the reps got sloppy. I have non existent calves. I have legs like the fighter Tommy Hearns.)
7. Seated calf 2 x 15 90lbs (I try to go deep and fully high)
8. Ab coaster 2 x 25 60lbs
9. Ab crunch machine 2 x 20
10.4 way neck machine 2 x 15
Gym Obsevations:
Why do guys sit on machines and talk. At least stand up and talk. One exercise I had to do at home and it's number 7 seated calf because I got tired of waiting for three guys to stop chatting by the machine.
Body felt amazing training at 4:30PM. Usually work out in the morning. I feel stiff and out of it in the morning. Felt great in the afternoon.
Saw a guy using the hack machine with 4 plates a side. He buried every rep. I was impressed. For the way this machine is built that's a ton of weight.
One male trainer was really making his female client workout like a dog. He's not exactly a specimen. Thought it was boot camp for the poor slightly chubby girl. Made her do something like 300 reps of jump rope for time. Every time she stopped in fatigue he would start to bark at her to continue. She is paying for this? Felt sorry for her being pushed so hard by the guy. I almost said to him why don't you do it along side her?
Met a guy from Bayonne NJ in the gym and we talked briefly about boxing and Chuck Wepner. Wepner is from Bayonne and was the inspiration for the movie Rocky. Sly denied it but Chuck won a settlement in court. The gym guy also works with a former pro fighter I know. Sparred with him back in the day. I couldn't see where the punches were coming from he was so fast. The guy is about 60 years old now and by all accounts still runs hard; does body weight exercises and hits the bag.
There are two gyms in town. The fancy one that has an indoor pool and stunning looking equipment. Something like 25 treadmills alone in the cardio area. Even a spin and exercise class room. My gym is just a hardcore old equipment gym. Such a better atmosphere in the hardcore gym. It has many serious trainers but it also has a lot of old people training. The only thing the hard core gym doesn't have is an abundance of knock out women working out in those panty hose yoga pants. We have very limited amount of hot women. The fancy gym you can't walk 20 feet without seeing one.
8)...
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Delt and arms:
Military press 2 x 8 115bs (shoulder is bad. Cleaned the weight from the floor and went all the way down each rep.)
dumbbell laterals 2 x 10 30lbs
Rear dumbbell laterals 2 x 10 45lbs
machine laterals 2 x 10 80lbs (I should lower the weight last reps got a little sloppy.)
barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs
regular tricep push downs 2 x 10
rope tricep 2 x 12
EZ curls 2 x 10 90lbs ( shoulder doesn't like free bar curling)
machine curls 2 x 10 (zero shoulder issues with these)
concentration curls 2 x 10 25lbs ( I do these really strict. Notice many do these sloppy with body english.)
forearm curls 2 x 25 95lbs
rope curls 2 x 10
ab coaster 2 x 26 40lbs
ab crunch machine 2 x 20
Gym Observations:
Haven't weight trained 3 days in a row for a long, long time. Really shot. Just doing it because I have long work days on this Thursday and Friday. So 3 on and 2 off for the weights this Monday to Friday.
They were doing a photo shoot for Reebok when I arrived. When it comes out I will post it. They were doing a story on my neighbor down the block, Nick. He is an inspiration. Can't wait to find out how they are using the footage. I believe both still and video. There was some talk of Men's Health. When I see Nick next time I will ask.
The gym was eerily quiet. The owner of the gym turned off the sound system because of the film crew. Now I got to hear people singing really clearly with their blasting ear buds and head phones. Wow, sounds like a guy getting hit in the nuts with a hammer. I could swear I heard dogs howling.
I really think if I could just lose about 7lbs to 10lbs I'll be where I want to be. Of course I ate a half a pizza for lunch and even a milky way candy bar at night. Come Friday I will be drinking beer. Tomorrow I will try to be good. ;D
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Back and chest:
Power cleans and jerks 4 x 3 135lbs to 170lbs
deadlifts 1 x 5 315lbs
V handle pulldown 2 x 10
Hammer strength pulldowns 2 x 10
T bar rows 2 10 (I always feel these work the back great but have to be careful with the lower back)
Seated cable rows 2 x 12 170lbs
Hammer strength inclines 2 x 8 235lb
Incline dumbbell press 2 x 8 70lbs ( shoulder really limits me. Just glad to move any amount of weight)
Flat flies 2 x 10 50lbs
Pulley flies 2 x 10 ( I never do these. Just doesn't feel like a great movement for me)
Weighted back hyper extensions 2 x 15 25lbs plate behind the neck
Ab wheel roll out 2 x 25
ab crunch machine 2 x 20
Gym Observations:
Big guy doing reps with 500lbs in the deadlift. He's not a powerlifter but more of for lack of a better term a really strong fitness trainer. Seen him doing circuits and treadmill stuff on other occasions. He is built like a football lineman. Really in good shape athletically.
Stunning blonde I've been typing about was leaving as I came in.
I lifted at around 11AM today. The gym is filled with old people. Not putting them down but they sure like to sit in the machines and watch other people workout.
The dumbbells in this place are labeled with sticky labels. They are all mislabeled. They are all marked 5lbs lower than what they actually are. The ones marked 80lbs for example are really 85lbs. I have never seen anything like this in other gyms. No big deal though. I count the plates and throw in the weight of the handle.
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Today was my cardio day. Haven't run in about 10 days. Felt really sluggish. Ran a slow 3 miles in heavy wind with winter clothes. Really disappointed how slow I ran but a slow 3 miles is better than no miles. Hit the heavy bag after for 2 three minute rounds. I'm not a bodybuilder. I don't use drugs. Maybe you can say I'm into fitness. I constantly get complimented on how hard I hit the bag by the young guys. Haven't been in the ring in 30 years. I'm sure I would get killed by a young pup. My reactions are garbage now but I've heard it said the last thing to go is the power punch. I actually think I hit harder now. Maybe I'm delusional. I'm constantly surprised watching young guys hit the bag with light slow soft punches. I guess this is a bodybuilding type gym and not a boxing one. About three miles away they have a boxing gym. No, I would never consider getting in the ring at my age. Having access to speed bags and heavy bags being around actual fighters would be a great training environment though.
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You continue to be an inspiration. Thank you!
As inconsistent with working out over this past year, I will say the no matter how off schedule I get, when I do exercise, my body responds.
Happy Thanksgiving. Currently, there is no kitchen in my home. We couldn't fix a Thanksgiving dinner if our lives depended on it. It looks like we'll be having turkey sandwiches at Sherry's this year. At least we won't have to do the dishes. This is good since we are currently washing them in the laundry sink. LOL
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Worked out 5 days in a row. I was going to run today on the 6th of the week but I feel a little burnt out from work, working out and too much alcohol. Tomorrow I'll hit a cardio day. That will make the week balanced with three hard lifting days and hard three cardio days.
Prime, hope your Thanksgiving was a memorable one no matter what the circumstances.
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Worked out 5 days in a row. I was going to run today on the 6th of the week but I feel a little burnt out from work, working out and too much alcohol. Tomorrow I'll hit a cardio day. That will make the week balanced with three hard lifting days and hard three cardio days.
Prime, hope your Thanksgiving was a memorable one no matter what the circumstances.
take day or 2 eat healthy,water,,recoup..
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take day or 2 eat healthy,water,,recoup..
Some push limits and others like me, are more complacent. Oldtimer seems to be an all or nothing type guy. That's not a bad thing as long as he doesn't beat himself up when he needs a break.
You, my friend, are one of the most consistent on Getbig. The only time you slack off is when you are truly injured or sick. Even then, if possible you find a workaround.
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Some push limits and others like me, are more complacent. Oldtimer seems to be an all or nothing type guy. That's not a bad thing as long as he doesn't beat himself up when he needs a break.
You, my friend, are one of the most consistent on Getbig. The only time you slack off is when you are truly injured or sick. Even then, if possible you find a workaround.
onsidering 3 kids and a long work hrs i do push 4 workouts and every other week a 5th 'pump'total upper body day.i am in best shape size/condition wise i want to be in my'ideal' look enough of each without starving to unhealthy means or overbulking smooth ,,right in the middle,,thanks jay keep plugging along yourself...
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onsidering 3 kids and a long work hrs i do push 4 workouts and every other week a 5th 'pump'total upper body day.i am in best shape size/condition wise i want to be in my'ideal' look enough of each without starving to unhealthy means or overbulking smooth ,,right in the middle,,thanks jay keep plugging along yourself...
"plugging along" seems depressing even though it is exactly what I am doing, son.
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"plugging along" seems depressing even though it is exactly what I am doing, son.
well i mean it in a general sense..i know you push when motivated..
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Got my sixth workout in today for the week. Ran two miles and felt like I was flying. Damn GPS watch malfunctioned and I don't have a time.
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Did back and chest on Monday. Tuesday was a long work day. I did nothing. This new job is really messing with my work out schedule. Today was legs at the commercial gym.
Squats 4 x 8 working up to 235lbs. When I was done I did two reps with 285lbs.
Dumbbell squats 2 x 12 85lbs in each hand (sank them till legs were fully bent.)
stiff dead 2 x 6 210lbs (really went low.)
leg extension 2 x 12 180lbs (I know the weight is meaningless. My home gym unit 80lbs is heavy.)
standing leg curl 2 x 12
Standing calf raise 2 x 12 195lbs (Again meaningless. I have two standing units in my home gym. One I use about 325lbs and the other 140lbs is a ton due to the different leverages)
Seated calf 2 x 15 90lbs
4 way neck machine 2 x 20 (Neck responds better than any other body part. Maybe due to blood flow)
Ab coaster 2 x 30 60lbs (I try to go high and not rock back to far to keep out momentum)
Machine crunches 2 x 20
Gym observations:
Two pretty good bodybuilders in their 20's were deadlifting after lats. I don't understand why they raised the bar by putting it on two 5 inch platforms. Makes it a little easier but why even do it? They also used the chains on either end. I never used them. Maybe I will try it. Then again maybe I won't. They had 250lbs on the bar minus the chains.
I'm doing stiff leg deadlifts. A guy has the whole gym to do stretch but he does it practically on top of me. I understand in much of Europe and Asia the concept of personal isn't something they grasp but this is America. Made me feel like punching him but he was either clueless or am I clueless of his intentions?
Mr. 50 something put the pin on the bottom of the stack guy was there. I know I talk about him a lot but he bugs the hell out of me. Only uses machines and has to put the pin in the bottom of every weight stack. Then cheats the weight up to do partials. I really think in his head he thinks he stronger than everyone. Just delusional but then bodybuilding is filled with delusional people.
Went home and took a shower. Went back to the gym. The gym owner also owns a barber shop right next to the gym. If you're a gym member you get a discount. This 55 year old girl who cuts my hair really leans on me while cutting my hair. I don't know if she realizes she is doing it. I don't mind. Gave her an extra tip. Maybe I'm the fool. ::)
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You're not a fool for tipping her if she gives you a good haircut. Tipping barbers and stylist is the norm as best a I can remember from when I actually had hair to cut.
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You're not a fool for tipping her if she gives you a good haircut. Tipping barbers and stylist is the norm as best a I can remember from when I actually had hair to cut.
It is.
At what age did you guys start falling apart? I'm a strong as ever on my main lifts and (knock on wood) never had a major injury.
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It is.
At what age did you guys start falling apart? I'm a strong as ever on my main lifts and (knock on wood) never had a major injury.
Who says any of us are falling apart?
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Who says any of us are falling apart?
Judging from the list of complaints about achy body parts and joints.
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You're not a fool for tipping her if she gives you a good haircut. Tipping barbers and stylist is the norm as best a I can remember from when I actually had hair to cut.
I have always tipped barbers since when I was a kid to now. It was an EXTRA tip like I wrote.
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Judging from the list of complaints about achy body parts and joints.
If someone says they are as good as they were athletically when they are in their 40 and 50's never really reached reached their potential when they were younger. Think about it. Are there any 45 plus guys in the NFL? Any 50 year old contenders in the UFC? Any 50 year old sprinters, milers or marathon runners in the top 20 in the world?
No, I can't do what I could in my youth. Yes, I do think I damaged my body from a life of athletics. It's just wear and tear.
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Today was a cardio day:
6 x half miles (800 meters) One quarter mile fast walk recovery in between half mile sets.
I started at 7.1 MPH and took it down to 8.0 MPH. That's 8:27 pace down to 7:30 pace. I was a pool of sweat. Ran to Rick Springfield and Tom Jones. Don't judge me. Hit the heavy bag afterwards for two three minute rounds.
Had to do the workout before work. I was there when it opened at 6AM.
Gym Observation:
I was on the treadmill for about 50 minutes and two guys in their 50's talked to each other for the entire time. Didn't see them do one set. WTF?
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I have always tipped barbers since when I was a kid to now. It was an EXTRA tip like I wrote.
Not that I'm in a position to tip a barber, but what do you think is a good tip (including extras)? When eating out, I tip 20% rounded up unless the service was a total failure. Other areas, like barbers and cabbies, I am never sure what is an appropriate tip.
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If someone says they are as good as they were athletically when they are in their 40 and 50's never really reached reached their potential when they were younger. Think about it. Are there any 45 plus guys in the NFL? Any 50 year old contenders in the UFC? Any 50 year old sprinters, milers or marathon runners in the top 20 in the world?
No, I can't do what I could in my youth. Yes, I do think I damaged my body from a life of athletics. It's just wear and tear.
We're talking about lifting weights here. For example, you're complaining that your shoulder cringes at flat bench, did you have a specific event that caused an injury or did it build up over time and finally at age ** you had enough?
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Not that I'm in a position to tip a barber, but what do you think is a good tip (including extras)? When eating out, I tip 20% rounded up unless the service was a total failure. Other areas, like barbers and cabbies, I am never sure what is an appropriate tip.
I tip 20% at restaurants. I don't get the tipping culture. If you get bad service and don't tip I can only imagine the insults that would get thrown your way. Knowing people in the industry regarding restaurants and big bars it's not uncommon that the bar tenders and waiters are forced to pool their tips at the end of the day. The manager takes it all to his office and divides up the money taking a huge chunk for himself.
Regarding a barber I give a $5 dollar tip. I know many go to beauty parlors that charge a lot but I just go to a barber. I get my hair cut every third week.
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We're talking about lifting weights here. For example, you're complaining that your shoulder cringes at flat bench, did you have a specific event that caused an injury or did it build up over time and finally at age ** you had enough?
My shoulder seemed bullet proof till I reached about 54. Then it seemed it was shot. I think it might be part of a bicep rupture that I had repaired contributing to the the problem. I did full range press behind the neck for around 40 years without any problem what so ever. Now I would be in pain for a long time using a light weight. I have arthritis, slap tear, cartilage problem and I believe the bicep repair 10 years ago is now contributing to my tendinitis at the superior origin of the bicep tendon.
Regarding aging and it's a real thing. No one gets out alive. I remember when I was young running a 6 minute mile was an easy joke and I thought I would be able to that till I was 70. Guess what? I can't do it now. Maybe with specialized training 6 days a week for months I might have a shot. As a 20 year old I could run that without running for months. I use to be one of the young guys in a gym or the track saying age is no excuse. I wish I could go back in time and take my words back.
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I have to go to Oklahoma of all places next week. I am already having anxiety about not working out for the week. In reality it will be good for me to take a break. Tuesday I will have a last workout, then on Wednesday fly out coming back Sunday.
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I tip 20% at restaurants. I don't get the tipping culture. If you get bad service and don't tip I can only imagine the insults that would get thrown your way. Knowing people in the industry regarding restaurants and big bars it's not uncommon for the bar tenders and waiters are forced to pool their tips at the end of the day. The manager takes it all to his office and divides up the money taking a huge chunk for himself.
Regarding a barber I give a $5 dollar tip. I know many go to beauty parlors that charge a lot but I just go to a barber. I get my hair cut every third week.
Are you aware that tip pooling is addressed by the U.S. Department of Labor? https://www.dol.gov/whd/regs/compliance/whdfs15.pdf (https://www.dol.gov/whd/regs/compliance/whdfs15.pdf) Here is another good read on the subject of tip pooling: https://www.nolo.com/legal-encyclopedia/tip-pooling-credits-service-employees-29804.html (https://www.nolo.com/legal-encyclopedia/tip-pooling-credits-service-employees-29804.html)
Tips are treated as income by the IRS. As such there are tax laws pertaining to tips. https://www.irs.gov/businesses/small-businesses-self-employed/reporting-tip-income-restaurant-tax-tips
(https://www.irs.gov/businesses/small-businesses-self-employed/reporting-tip-income-restaurant-tax-tips)Without doubt, there are employers who don't comply with these rules.
In Germany, where I visited this fall, the norm is to round-up the bill as a tip. If there isn't much to round up, folks sometimes add a Euro or so as a tip. Service employees earn a decent wage, usually with benefits, such as sick leave, health care insurance and vacation. Americans who aren't aware of this sometimes leave tips like they would in the U.S. a rule of thumb is to tip between 5 and 10%.
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My shoulder seemed bullet proof till I reached about 54. Then it seemed it was shot. I think it might be part of a bicep rupture that I had repaired contributing to the the problem. I did full range press behind the neck for around 40 years without any problem what so ever. Now I would be in pain for a long time using a light weight. I have arthritis, slap tear, cartilage problem and I believe the bicep repair 10 years ago is now contributing to my tendinitis at the superior origin of the bicep tendon.
Regarding aging and it's a real thing. No one gets out alive. I remember when I was young running a 6 minute mile was an easy joke and I thought I would be able to that till I was 70. Guess what? I can't do it now. Maybe with specialized training 6 days a week for months I might have a shot. As a 20 year old I could run that without running for months. I use to be one of the young guys in a gym or the track saying age is no excuse. I wish I could go back in time and take my words back.
Ok more like the kind of answer I was looking for. I feel like I'm doing pretty good, all the sports I played and I barely have a niggle in my left knee that acts up sometimes. As far as tendinitis goes, have you considered skipping pull ups/pulldowns for a week or two? I find heavy pulldowns really irritate the shit out of my tendinitis.
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Ok more like the kind of answer I was looking for. I feel like I'm doing pretty good, all the sports I played and I barely have a niggle in my left knee that acts up sometimes. As far as tendinitis goes, have you considered skipping pull ups/pulldowns for a week or two? I find heavy pulldowns really irritate the shit out of my tendinitis.
Yes, pull ups and pulldowns do irritate it. I do notice I can do Hammer strength pulldowns without irritation at all. Just a different path in the pulldown.
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Did a whole body routine prior to flying from NJ to Oklahoma to see my son in the Army.
Power cleans and jerks 4 x 3 135lbs, 155lbs, 160lbs, 170lbs.
Squats 2 x 8 225lbs then 1 x 2 275lbs.
leg extension 2 x 12
standing leg curls 2 x 12
Hammer strength pulldown 2 x 10 185lbs
One arm dumbbell row off bench 2 x 10 85lbs (all the way up and down)
Flat dumbbell bench 2 x 8 80lbs. ( tried to go maximum full range)
Dumbbell shoulder press 2 x 10 45lbs (giving my bad shoulder a break)
Delt dumbbell laterals 2 x 10 30lbs
Traditional tricep pushdowns 2 x 12
Dumbbell concentration curls 2 x 12 25lbs (done strictly and full range)
Standing calf raise 2 x 12
4 way neck machine 2 x 15
Ab coaster 2 x 35
Ab crunch machine 2 x 20
Weighted hyper extension 2 x 15 25lbs. (plate behind head)
Gym Observations:
Two different guys mentioned my trip to Oklahoma and told me to get a steak there. Is Oklahoma known for steaks? I know less than nothing about Oklahoma.
I always see this chubby 30 year old guy with a trainer. Today he had a new trainer. The trainer said to him after pulldowns, "I'm proud of you." The 30 year old guy said, " Really bro? That's what you got for me?" I burst out laughing. Why is this young man paying guys to train him? Just beyond bizarre.
Made a mistake of talking to an old guy wearing a military Korean war veteran cap. Thanked him and made some small talk. All of a sudden it's chat central with another old vet joining in. I love the military but I train fast and the chit chat ruins my mojo. Made a quick exit and did another set of standing leg curls. People love to talk in gyms.
Told a regular I didn't say hello to him because I don't train with my glasses on so I didn't recognize him. Maybe he thought I was vision impaired because he kept telling me where stuff was to trip over. "The seated calf is right in front of you." You just can't make this stuff up. No one would believe you.
Worked with a guy yesterday who was telling me about his heart attack and heart operation. Kind of freaked me out since I'm older than him when I worked out today. What are you gonna do? When it's your time it's your time.
On my trip I can't decide whether to work out in the hotel gym. As everyone knows hotel gyms are garbage but sometimes you can get something of a workout in. Maybe it will be cardio till I return on Sunday.
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I guess this thread has run it's course. One last post unless someone revives it.
Back and chest:
Pull ups 3 x max (hurts shoulder)
Seated cable rows with a V handle 2 x 12 180lbs
Dumbbell rows off a bench 2 x 10 90lbs (All the way down and up. Failed on rep 9 of second set)
Hammer strength pulldowns 2 x 10 (Might start my workouts with this instead of pull ups. For some reason these do not hurt my shoulder)
Dumbbell bench press 2 x 8-6 85lbs ( full range reps)
Hammer strength incline bench 2 x 8 225lbs
Flat flies 2 x 10 50lbs
Machine flies 2 x 10 110lbs
Push ups 1 x 23 reps
deadlifts off the floor 2 x 4 305lbs then 1 x 1 330lbs. ( Like to do them last when I'm completely fatigued and warmed up. I use less weight but I feel it's safer)
Weighted hyper extensions 2 x 15 25lbs plate behind head.
Hanging straight leg raises 2 x 20
Seated ab crunch machine 2 x 20 80lbs
Gym Observations:
Listened to the gym owner training a brand new client with this advice. Don't train to failure or you will start to miss work outs because your workouts will become to hellish. Sounds exactly like the advice of Bill Pearl. Wish I can do that but I red line my workouts every time.
Came back from a trip to Oklahoma Fort Sill where my diet was completely off eating in restaurants and a ton of beer was consumed. Thought I would have easily gained a pound or two but the scale says I stayed the same. Shocked.
I have to change my workouts and shake up some things. If no one comments I guess this is the end of the thread.
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I guess this thread has run it's course. One last post unless someone revives it.
Back and chest:
Pull ups 3 x max (hurts shoulder)
Seated cable rows with a V handle 2 x 12 180lbs
Dumbbell rows off a bench 2 x 10 90lbs (All the way down and up. Failed on rep 9 of second set)
Hammer strength pulldowns 2 x 10 (Might start my workouts with this instead of pull ups. For some reason these do not hurt my shoulder)
Dumbbell bench press 2 x 8-6 85lbs ( full range reps)
Hammer strength incline bench 2 x 8 225lbs
Flat flies 2 x 10 50lbs
Machine flies 2 x 10 110lbs
Push ups 1 x 23 reps
deadlifts off the floor 2 x 4 305lbs then 1 x 1 330lbs. ( Like to do them last when I'm completely fatigued and warmed up. I use less weight but I feel it's safer)
Weighted hyper extensions 2 x 15 25lbs plate behind head.
Hanging straight leg raises 2 x 20
Seated ab crunch machine 2 x 20 80lbs
Gym Observations:
Listened to the gym owner training a brand new client with this advice. Don't train to failure or you will start to miss work outs because your workouts will become to hellish. Sounds exactly like the advice of Bill Pearl. Wish I can do that but I red line my workouts every time.
Came back from a trip to Oklahoma Fort Sill where my diet was completely off eating in restaurants and a ton of beer was consumed. Thought I would have easily gained a pound or two but the scale says I stayed the same. Shocked.
I have to change my workouts and shake up some things. If no one comments I guess this is the end of the thread.
Once upon a time, Ron had this vision of creating a website where people would discuss bodybuilding routines and diets.
I'd have more to post about if I would just get off my fat ass and hit the gym, like you do.
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when the 'mature 'thread was in full swing donny,me,prime,you,chaos,all contributed daily especially me i would post everything workouts like u full detail ,injuries,personal stuff,then dropping plates who is good poster in gossip board/in good shape too got into it with donny and that was it,they pulled the thread and restarted it here and i was fine with that too then donny got banned and that was it.
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When you think about it like this, Donny was the glue that held that great thread together. He was ousted and the thread died. A few folks on Getbig are very shortsighted and biased, particularly a certain cone headed mod.
While I do not respond to all your posts, I will miss them if you leave. Your gym observations are priceless. Your workouts are inspiring. Your honesty is amazing.
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I'd post in this thread some but I'm not nearly old enough! :-[
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When you think about it like this, Donny was the glue that held that great thread together. He was ousted and the thread died. A few folks on Getbig are very shortsighted and biased, particularly a certain cone headed mod.
While I do not respond to all your posts, I will miss them if you leave. Your gym observations are priceless. Your workouts are inspiring. Your honesty is amazing.
no i'm good ,I will post in my usual areas,,its just here was really great group and like rich said it will be just the 3 of us....not that theres anything wrong with that ;)
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no i'm good ,I will post in my usual areas,,its just here was really great group and like rich said it will be just the 3 of us....not that theres anything wrong with that ;)
What's wrong with that is me. I haven't been hitting the gym for sometime now and therefore have very little to post.
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What's wrong with that is me. I haven't been hitting the gym for sometime now and therefore have very little to post.
well get going jay,,,train at home a little me and rich do at times...
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I'd post in this thread some but I'm not nearly old enough! :-[
Go ahead and post. This is the thunderdome. There are no rules. LOL.
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Cardio day:
6 x 800 meters with a fast walk 400 meters at 3.8 MPH. Started at 8:30 minute mile pace down to 6:57 pace for the last. I like to keep increasing each 800 meters speed.
I'm torn when I do intervals. 8 x 400 meters with a 200 meter fast walk in between is another variation. I get leaner with the 800 repeats. 400 repeats can be brutal due to the speed and possible injury factor. I don't want to pull a hamstring on a treadmill.
Gym Observations:
The owner of this hard core gym has two brands of treadmills. One I don't know the brand or model. It looks like NASA central with all kinds of fancy looking buttons and gadgets. The one I use there is a True model. Simple to use and has a fantastic running surface. Not bouncy and not a rock. Just firm like it should be. Cut to the point. The owner or someone has cut off all the safety clips. I know for walking or slow running they can be a hassle when you inadvertently knock the magnet out. I feel it's an absolute necessity when running at a serious speed. It could rip off your face if you fell.
A boy friend and girlfriend work out together. He's about 40 and she looks about late 20's. Both are chubby and they do a bodybuilding split type workout. Today the girl asks the owner what she should do to lose some weight. He said use the cardio equipment. She said that is way too boring. I guess that's the end of that.
Saw a built young bodybuilder who weighed about 220lbs deadlifting 500lbs. I know it's not world beating but it's impressive for a bodybuilder or anyone. I was hitting the heavy bag near him and he came over and fist bumped me telling me he was impressed. Pumped my ego up then I realized it's a weight gym. Ten miles down the road at the boxing gym no one would be giving me props. LOL.
My third day without alcohol. Drinking way too much lately. I really want to get back to how I use to drink. It was about two days a week. This every other day is going to hurt my health and ruin my exercise efforts.
I went to my basement gym to put my heavy bag gloves back where I keep them and spotted my cambered bench press bar rusting slightly with cob webs on it. I haven't really used it in ages. Made me think. Would it be good or bad for my shoulder? Now that I think of it I did use it for a brief single set I believe about a month ago. Any thoughts on using the Macdonald bar? Maybe I can gain mobility in the bad shoulder using it or maybe I can really fucked it up more. The wonders of the universe. LOL.
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Thanks for the "push". I am training at home, mostly quads, hams and core exercises thrown in for good measure. Occasionally, I go for a little upper body work.
My diet is good despite eating out a lot because the kitchen is torn up. For the past several months my weight has fluctuated between 173 and 177.
Here are photos of the kitchen and I in progress. Tomorrow and Thursday the cabinet maker will be here finishing up. Counters go in on Friday. The other remodel (me) is going to take much longer. ;D It looks as if I need a chest lift....gravity seems to be doing it's thing.
:o,,,nice undies.
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:o,,,nice undies.
Yup. It's actually a swimsuit and at least it's not orange. ;) -Never one to be modest, so why start now? They highlight my hernia scar, which I don't particularly care for. Anyway, 72 and counting. I don't look too bad, although I certainly could look better. My navel looks like shit ever since I had the prostatectomy. Guess these are just "battle wounds" otherwise known as character. LOL!
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A swim suit? Where do you go swimming? ;D
Leg day today:
Squats 2 x 8 230lbs 1 x 1 280 (I go deep but not rock bottom)
Dumbbell squats 2 x 12 90lbs (rock bottom, holding two 90lbs dumbbells)
Stiff deads 3 x 6 210lbs
leg extensions 2 x 12 190lbs (I know 190lbs is meaningless from machine to machine)
standing leg curls 2 x 12
standing calf raise 2 x 12
seated calf 2 x 15
ab coaster 2 x 30 60lbs
ab crunch 2 x 20
4 way neck 2 x 15
Gym Observations:
I have none for today. I wasn't very observant today.
I don't know about you guys but don't chat in the gym. Maybe brief stuff once in awhile but I really get into a zone training. Also training to failure I'm breathing like a race horse trying to go fast. It seems like the majority of people are chatting away about anything and everything. Wonder if they think I'm a unfriendly person?
Anyone get dizzy and light headed after a hard set to failure? Happens to me after certain exercises. Dumbbell squats, stiff leg and regular deadlifts, dumbbell rows, and few others can do it for me. Surprisingly regular squats it doesn't happen. Just wonder if I'm going to give myself a heart attack? Never felt this running. Only after to failure sets with some weight movements.
I don't know why I even do calf movements. I train them till they burn but they are practically non existent. I once had a guy say to me how do you stand on those tooth picks. LOL. I don't know they work. I can jump, sprint somewhat for a guy near 60 and run distance. I just have legs like the fighter Tommy hitman Hearns.
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Most of the time I do not chat while working out in the gym. The one exception is when Earl stops by. He's worked out his entire long life, he is 82 years old and recently was diagnosed with Parkinson's. He no longer drives, so his wife or son bring him to the gym and wait for him because they live some distance away. Earl's photo from when he was a bodybuilding contestant is on the wall of fame. In more recent times, he won several powerlifting contests. I have not noticed him working out lately. I assume it has something to do with having Parkinson's and possibly the fact that his longtime workout partner died a few years ago.
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Most of the time I do not chat while working out in the gym. The one exception is when Earl stops by. He's worked out his entire long life, he is 82 years old and recently was diagnosed with Parkinson's. He no longer drives, so his wife or son bring him to the gym and wait for him because they live some distance away. Earl's photo from when he was a bodybuilding contestant is on the wall of fame. In more recent times, he won several powerlifting contests. I have not noticed him working out lately. I assume it has something to do with having Parkinson's and possibly the fact that his longtime workout partner died a few years ago.
Just sad. Hope being in the gym gives him some comfort.
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Did 8 x 400 meters yesterday. Started slow and increased the speed. Fast walked for a 200 meters in between. Last couple of quarter miles were done in sub 7 minute mile pace.
Just came home from work and chilling on the computer. I have to get my ass to the gym. It's delt and arm day. Hate working out when it gets dark out. Just feels like it's the time to rest and not the time to work out.
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Just sad. Hope being in the gym gives him some comfort.
Absolutely it does comfort him. He and Bill's workout routine was mostly talk and occasional lifting. When they actually got around to doing another set, they'd move some awesome weight. Bill movements were often jerky and uncontrolled. He'd had 4 shoulder surgeries. Some people just cannot change their ways, no matter what.
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Don't mean to be morbid Prime but no one escapes death and poor health. We both know that and it goes without saying but I said it. ;D Exercise and eating right is the best way to delay it. When I see guys all proud of their temporary drug physique I just shake my head. Can't they even see the pros they are so fond of look like crap off the drugs? I admire all of physical culture. When I see a guy that is dedicated to something like running I give them the same admiration as a bodybuilding gym rat. My philosophy is to train hard and eat right without risking health. You will be built for decades and decades instead of the yo yo factor of drug users. Seen guys look amazing for contests and 6 months later look like crap as they give their body a break from drugs. If you're a fan of drugs I really don't care. Stick that needle in your butt. Just don't expect me to give you props on your temporary physique.
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A swim suit? Where do you go swimming? ;D
Leg day today:
Squats 2 x 8 230lbs 1 x 1 280 (I go deep but not rock bottom)
Dumbbell squats 2 x 12 90lbs (rock bottom, holding two 90lbs dumbbells)
Stiff deads 3 x 6 210lbs
leg extensions 2 x 12 190lbs (I know 190lbs is meaningless from machine to machine)
standing leg curls 2 x 12
standing calf raise 2 x 12
seated calf 2 x 15
ab coaster 2 x 30 60lbs
ab crunch 2 x 20
4 way neck 2 x 15
Gym Observations:
I have none for today. I wasn't very observant today.
I don't know about you guys but don't chat in the gym. Maybe brief stuff once in awhile but I really get into a zone training. Also training to failure I'm breathing like a race horse trying to go fast. It seems like the majority of people are chatting away about anything and everything. Wonder if they think I'm a unfriendly person?
Anyone get dizzy and light headed after a hard set to failure? Happens to me after certain exercises. Dumbbell squats, stiff leg and regular deadlifts, dumbbell rows, and few others can do it for me. Surprisingly regular squats it doesn't happen. Just wonder if I'm going to give myself a heart attack? Never felt this running. Only after to failure sets with some weight movements.
I don't know why I even do calf movements. I train them till they burn but they are practically non existent. I once had a guy say to me how do you stand on those tooth picks. LOL. I don't know they work. I can jump, sprint somewhat for a guy near 60 and run distance. I just have legs like the fighter Tommy hitman Hearns.
dizzy,,,yes after set leg press with 7 to8 45's per side doesi guess in close my eyes and breathing and force i get all the time,,i think same thing rich
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Yes, pull ups and pulldowns do irritate it. I do notice I can do Hammer strength pulldowns without irritation at all. Just a different path in the pulldown.
Do you do hammer strength pulldowns with your hands vertical like a hammer curl or supinated/pronated? I do them with my thimbs straight up, gripping the side of the handle, really helped with the pain.
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Do you do hammer strength pulldowns with your hands vertical like a hammer curl or supinated/pronated? I do them with my thimbs straight up, gripping the side of the handle, really helped with the pain.
Supinated. This gym has an old unit. What ever path it takes it doesn't bother my shoulder at all. The picture is very similar to the one in my gym. It feels like half a pulldown and maybe have a row to describe it.
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Trained delts and arms yesterday.
Military press 2 x 8 115 (cleaned weight off the floor and went all the way down each rep)
Dumbbell delt laterals 2 x 10 30lbs
Rear delt dumbbell lateral 2 x 10 40lbs
Machine laterals 2 x 10 70lbs
Barbell shrugs 2 x 10 255lbs. ( I see guys loading a ridiculous weight on this exercise doing some kind partials)
weighted dips 2 x 10 25lbs (went deep for all the reps.)
traditional push downs 2 x 10
rope push downs 2 x 10 85lbs
EZ curl 2 x 10 90lbs
machine curls 2 x 10
concentration curls 2 x 10 25lbs
forearm wrist curls 2 x 25 95lbs
rope curls 2 x 10
ab coaster 2 x 30 60lbs
machine crunches 2 x 20
Gym Observations:
Surprised there were so many young people in the gym at 530PM. Just thought like the old days we were to preoccupied with what club/bar we were going to.
Trained so fast I was winded. I train with a few sets to failure or near failure. I really want to give volume a try but I just can't bring myself to do it. I would go insane doing 5 sets of one exercise.
Left the gym and walked in the house having a beer. Took the wife out to the local pub. Drank more beer and had excellent ribs at the bar. Two late 50's women sitting next to me didn't look too bad. Came home and started a fire. It's 20 degrees out. I have a fantastic down coat that I rarely wear except on occasions like this. Crazy warm. Wool vest with a wool hat and I was toast. Listened to Pandora coming out of an outdoor Bose speaker. My wife typed in Italian cooking music and fantastic Sinatra, Dean Martin, and others played in the darkness. Exhausted today. No training.
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Supinated. This gym has an old unit. What ever path it takes it doesn't bother my shoulder at all. The picture is very similar to the one in my gym. It feels like half a pulldown and maybe have a row to describe it.
Similar to what we have without the shoulder press half.
This confuses me
Left the gym and walked in the house having a beer. Took the wife out to the local pub. Drank more beer and had excellent ribs at the bar. Two late 50's women sitting next to me didn't look too bad. Came home and started a fire. It's 20 degrees out. I have a fantastic down coat that I rarely wear except on occasions like this. Crazy warm. Wool vest with a wool hat and I was toast. Listened to Pandora coming out of an outdoor Bose speaker. My wife typed in Italian cooking music and fantastic Sinatra, Dean Martin, and others played in the darkness. Exhausted today. No training.
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Similar to what we have without the shoulder press half.
This confuses me
I'm confused by your confusion. I trained yesterday then I trained my liver. Today I'm just sitting by the computer and tv after 5 days of hard training. Maybe tomorrow cardio.
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I'm confused by your confusion. I trained yesterday then I trained my liver. Today I'm just sitting by the computer and tv after 5 days of hard training. Maybe tomorrow cardio.
Ahh 2 updates in one....gotcha
I almost never lift on the weekends. Might start throwing in an "arm day" once in awhile on a Saturday.
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Ahh 2 updates in one....gotcha
I almost never lift on the weekends. Might start throwing in an "arm day" once in awhile on a Saturday.
can't hurt,,i toss in a extra workout on weekend kinda a smallpump run through some bodyparts trained earlier in week with enough rest between them.
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Heard Rick Wayne use to do concentration curls almost every day. It worked for him.
Heading to Harrah's Atlantic city. Another hang over to recover from. LOL. Hope they have a band at Eden's so I can dance like a fool.
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Back and chest today:
Hammer pulldown 2 x 10 185lbs (I get a full strencth and contraction)
Seated V handle lat rows 2 x 10 180lbs
Dumbbell rows off bench 2 x 10 85lbs
Reverse grip pulldowns 2 x 10 ( I try to stay somewhat vertical instead of leaning back)
Hammer incline press 2 x 8 230lbs
Incline dumbbell press 2 x 8 65lbs ( shoulder is protesting)
Incline dumbbell fly 1 x 10 45lbs
Flat fly 1 x 10 45 lbs
Machine fly 2 x 10 110lbs
Push ups 1 x 23
deadlift 2 x 4 305lbs then 1 x 1 320lbs
weighted back hyper extension 2 x 15 25lbs
ab coaster 2 x 30 60lbs
ab crunch machine 2 x 22 80lbs
Gym Observations:
Another hot blonde is working out in the gym now. I'm not into fake tits and she has two huge ones. Lying on her back doing flies they are at attention and gravity defying. I was trying to covertly check her out and she looked right at me. Caught! She gave a half a smile so I guess I'm good.
Drop the plates man was there. Singing loudly to his beats head phones. He was doing pulldowns and at the end of every set he just lets go of the bar. An explosion of the plates dropping makes everyone jump. I don't know how the stack plates don't break?
Asked a 60 something year old lady if I can work in on the seated lat row. She looked at me like I was talking a foreign language. Asked her again if I could alternate. Still a confused look on her face. She finally said," I have one more set." I might have to go back to my basement gym again.
Found a pair of socks on the floor in the gym. Who the fuck is changing their socks on the gym floor? Who the fuck forgets them?
One thing I never saw back in the day. Why is everyone walking around with a gallon of water or strange yellow liquid in a milk gallon container? I just bring a bottle of poland springs water from Costco. What is that 25oz of water? Are people really drinking a gallon of water working out?
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I think the yellow water in a gallon jug is Gatorade or it's equivalent....pretty much anything claiming to replace lost electrolytes. You drink bottled water from Costco. I drink tap water from the gym's drinking fountains. I probably should explain that Portland's water is fairly pure and it tastes great. I chuckle at those, including my kids who are addicted to bottled water.
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I think the yellow water in a gallon jug is Gatorade or it's equivalent....pretty much anything claiming to replace lost electrolytes. You drink bottled water from Costco. I drink tap water from the gym's drinking fountains. I probably should explain that Portland's water is fairly pure and it tastes great. I chuckle at those, including my kids who are addicted to bottled water.
I agree. Who ever came up with selling water is a genius. Imagine how it started? "I'm going to sell water in bottles." I can't only hear the laughter, "Water is free from the tap." Anyway the joke is on me cause it's a billion dollar industry. Most of the water sold is from the tap. I do it for the convenience too. A case of water from Costco is around $5 bucks. Buying one individual bottle from a convenience store is around a $1.50. The bought water does taste better than the tap here. No chlorine and fluoride. I buy Poland spring water from Maine. I imagine bears washing their muddy paws in the water and peeing in it.
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MOST GUYS/GALS ARE DRINKING PRE/DURING WORKOUT POWDERS WITH A STIMULANT FOR TRAINING/BETTER FOCUS/PUMPS...OR AMINOS TOO,,I DO NORMAL CREATINE/ARGININE 1/2 BEFORE TRAINING THATS IT,,I DRINK H20 DURING WORKOUT FROM FOUNTAIN LIKE JAY AND U DO...
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MOST GUYS/GALS ARE DRINKING PRE/DURING WORKOUT POWDERS WITH A STIMULANT FOR TRAINING/BETTER FOCUS/PUMPS...OR AMINOS TOO,,I DO NORMAL CREATINE/ARGININE 1/2 BEFORE TRAINING THATS IT,,I DRINK H20 DURING WORKOUT FROM FOUNTAIN LIKE JAY AND U DO...
I'm afraid of stimulants like these. Sometimes, they are merely high doses of caffeine. Because I have AFib, it's not a good idea for me to be over stimulated. Once when I took a supplement containing Yohimbe, my heart started racing, I broke out in a sweat and felt like I was going to pass out. It seems stimulants are dangerous for people who have atrial fibrillation or atrial flutter. Doing so can cause a stroke. A fib as it's called, is not necessarily a condition caused by age; anyone at any age can have it.
I take Creatine before and after workouts. Unless I'm leaning out, I also have a protein drink both before and after a workout.
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Cardio day:
6 x 880 yards. Fastest in 7:15 minute mile pace. Hit heavy bag for two three minute rounds.
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Leg day:
Squats 4 x 8 230lbs. (I go deep but wish I could do them rock bottom)
Dumbbell squats 2 x 12 85lbs
Stiff deadlifts 2 x 6 205lbs
leg extensions 2 x 12
standing leg curls 2 x 12
standing calf 2 x 12 195lbs
seated calf 2 x 15 90lbs
4 way neck 2 x 15
ab coaster 2 x 30 60lbs
ab crunch machine 2 x 21
Gym Observations:
Old man wanted to talk to me and was so long winded. He's a retired fireman and military guy but damn I just want to lift brother. Finally I told him I have to keep my momentum going.
I walked into the gym and went to the only squat racks. Taken by a guy doing shoulder presses in the power cage. Not cool. Thought I would walk over to the leg press machine and start there. As soon as I got there an old man sat in the machine. Started to walk out to go to my home gym and the military press man caught me and said he would be finished quick. Hung out and he was finished quick.
So a new young girl maybe college age was standing in one spot doing dumbbell exercises. I mean her whole workout was in the same spot. Thought she could do that at home. Just found it unusual. Stood in the same area with two 15lbs dumbbells doing various moves. More power to her. I can't believe she joined a gym to do that.
I'm really getting thin from cardio but it's not reflecting on the scale. My face is getting drawn and it's not a good look. One of the few males that looks better facially when I'm not super lean.
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Ran 3 miles at under 8:45 minute pace in a park. Casual run in the beautiful weather. It was 45 and pure sun. Hit the heavy bag after.
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Did little beyond eating too many calories today. Heck, it's Christmas eve for goodness sakes.
Okay, I just succumbed to some bodyweight leg and glute work. My legs will not be huge, but the will be cut. ;D
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Once when I took a supplement containing Yohimbe, my heart started racing, I broke out in a sweat and felt like I was going to pass out.
Yohimbe can cause that reaction in people who are otherwise healthy too. It happened to me once and that was the last time I took it.
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Yohimbe can cause that reaction in people who are otherwise healthy too. It happened to me once and that was the last time I took it.
What I know is that it is not a pleasant experience, particularly when you have no clue as to why it's happening.
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Back and chest day:
Power clean and jerks 3 x 3 165lbs
Deadlifts 1 x 4 315lbs
Lat pulldown 2 x 10 (hurts shoulder)
Seated V handle lat pull 2 x 12 180lbs
Dumbbell row with knee on bench 2 x 10 90lbs
Hammer Strength pulldown 2 x 10
Incline dumbbell press 2 x 8 75lbs (all the way down)
Hammer strength incline 2 x 8
flat flies 2 x 10 50lbs
machine flies 2 x 10 120lbs
Ab coaster 2 x 30 60lbs
ab crunch machine 2 x 20
Weighted hyper extensions 2 x 15 25lbs plate behind head.
Gym Observations:
The gym is packed. I guess the New Years Eve crowd is here. People were everywhere. By next week it's going to be my home gym. Just don't want to wait on equipment and I feel I need a complete break for awhile. I mainly trained in a commercial gym for close to two years. I trained at home prior for decades. No waiting and the music is fantastic.
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Used some bands for squatting on Tuesday, felt awesome, been awhile. Hit a pretty good weight smoothly. 8)
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Used some bands for squatting on Tuesday, felt awesome, been awhile. Hit a pretty good weight smoothly. 8)
I should try bands. I've been working on my quads and glutes at home with very limited equipment. Just using bodyweight, high reps and three workouts a week, I've added almost an inch to my quads in the last month. If I'd used bands, it would likely have been more.
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Chains are big in my gym. I haven't seen anyone use bands on the bar yet. Today I took off training. Sore throat yesterday feeling like I was coming down with something yesterday. Felt better today but I'm still taking off. I'll make up for the lost cardio day on Saturday. Tomorrow is Delt and arms.
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Chains are big in my gym. I haven't seen anyone use bands on the bar yet. Today I took off training. Sore throat yesterday feeling like I was coming down with something yesterday. Felt better today but I'm still taking off. I'll make up for the lost cardio day on Saturday. Tomorrow is Delt and arms.
Occasionally, I see someone adding bands to on the bar when squatting but not real often.
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Trained at home today. It felt really good train at home. It seems my stuff has been collecting dust. I think in the past year I might have trained at home 10 times. I really do have a great set up. I found I just changed the channel to the satellite light radio way too often. Then again it's just me down there.
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happy new yr guys,,,
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May the New Year bring good things to everyone.
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Happy New Year! May every rep get you closer to your goals.
I'm always thinking of new ways to approach training. I never consider diet. After gaining about 3 pounds in week from Holiday alcohol drinking and food I realize I can't out work a bad diet like I did in my youth. Going to have to cut down on the beer. It's really wrecking my gains in the gym. I can't bring myself to drink light beer so I will cut the days down I do indulge.
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Chains are big in my gym. I haven't seen anyone use bands on the bar yet. Today I took off training. Sore throat yesterday feeling like I was coming down with something yesterday. Felt better today but I'm still taking off. I'll make up for the lost cardio day on Saturday. Tomorrow is Delt and arms.
No chains in my gym. I bring my bands in once in awhile to change it up and overload myself. Always fun.
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Home Gym observations:
Training at home now. Trained legs today. Certain things are better and some worst. My leg press machine just feels right and the gym's just feels like it was built wrong at bad angles. On the other hand my leg extension machine stinks compared to the one at the gym. Thankful nothing changes with dumbbells and barbells to a certain extend. My barbell has really nice knurling on it and the ends revolve freely. The plates slide on and off without effort. Tired of gyms that skimp on barbells. They always buy crap. My dumbbells also are better than the gym. Most of the commercial gym's dumbbells are 5lbs or more heavier than the stick on label says. Someone can't count plates and the weight of the handle.
A real plus is I really like the music in my home gym. The gym owner meaning me really knows how to play heart pumping music. The commercial gym is has satellite radio system but he keeps it on the 70's rock channel. Nothing wrong with 70's rock but he has 200 plus channels and that's what he has on day after day.
One negative is that it's good to train with other guys training. It gets the adrenaline up. I'm pretty self motivated but I do know my heart rate starts going the minute I walk into a commercial gym. I miss having short conversations with some of the guys. What I will miss most is some of the hot women. One hot blonde training there I would put up against any Hollywood actress for both face and body.
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Home Gym observations:
Training at home now. Trained legs today. Certain things are better and some worst. My leg press machine just feels right and the gym's just feels like it was built wrong at bad angles. On the other hand my leg extension machine stinks compared to the one at the gym. Thankful nothing changes with dumbbells and barbells to a certain extend. My barbell has really nice knurling on it and the ends revolve freely. The plates slide on and off without effort. Tired of gyms that skimp on barbells. They always buy crap. My dumbbells also are better than the gym. Most of the commercial gym's dumbbells are 5lbs or more heavier than the stick on label says. Someone can't count plates and the weight of the handle.
A real plus is I really like the music in my home gym. The gym owner meaning me really knows how to play heart pumping music. The commercial gym is has satellite radio system but he keeps it on the 70's rock channel. Nothing wrong with 70's rock but he has 200 plus channels and that's what he has on day after day.
One negative is that it's good to train with other guys training. It gets the adrenaline up. I'm pretty self motivated but I do know my heart rate starts going the minute I walk into a commercial gym. I miss having short conversations with some of the guys. What I will miss most is some of the hot women. One hot blonde training there I would put up against any Hollywood actress for both face and body.
8),,you are like me motivated anywhere and anytime to train its all good,,maybe go back in late spring/early summer to train at gym when you really kick in hot training/shape...i'm training home 2 nite no babysitter and daughter has basketball practice.
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Trained this week using this split. 4 on and two off. Chest-back-legs-delt/arms was the four days. Just trying to do something slightly different.
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Some bad bug is going around. Two days ago I ran hard on the treadmill and I felt off all night into the next morning. Thought I just over did it. Even thought maybe it was my heart. Yesterday I trained legs and my hip joint starting hurting. When I woke up today I could hardly walk. Still didn't know what was wrong with me. Tonight a high fever appeared. Damn my joints hurt. I guess I'm out of the gym for awhile. Hope the drugs the doctor gave me work. This fever gets any higher I might go to the emergency room. Burning up.
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Some bad bug is going around. Two days ago I ran hard on the treadmill and I felt off all night into the next morning. Thought I just over did it. Even thought maybe it was my heart. Yesterday I trained legs and my hip joint starting hurting. When I woke up today I could hardly walk. Still didn't know what was wrong with me. Tonight a high fever appeared. Damn my joints hurt. I guess I'm out of the gym for awhile. Hope the drugs the doctor gave me work. This fever gets any higher I might go to the emergency room. Burning up.
What a bummer. Being sick is never fun, especially when you don't get to stay home from school. ;D -Hope you feel better soon.
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Ended up in the hospital. Doctor said I had pneumonia. Said you could see it in the chest x-ray. Had a fever at first that went up to 104. For 6 days it would fluctuate between 102 and 104. Lost 6 pounds in 6 days. I was incredible weak but on the 7 the day the fever broke. That's the day my doctor put me in the hospital. I wasn't able to speak above a whisper and had chest spasms. The doctor put me on IV antibiotics. Saw a Pulmonary and Infectious disease doctor. Spent 2 nights and 3 days in the hospital. Doc said my lungs were rapidly clearing. Around 10 total day so far with antibiotics from the first day sick at home to being discharged from the hospital. Now I have 7 more days. I have never been this sick in my life. Lung guy said," You started with the flu and ended with pneumonia.
What I noticed besides the bad stuff with illness is that my really bad shoulder is feeling good. The time off from lifting gave the grinding a rest.
Maybe it was a sign at nearly 58 that pushing myself really hard in the gym is great but it has to be balanced with rest. Then again maybe I just caught the bug.
Hopefully in another 7 days I can start lifting light. Can't think of what my lifting should be? Volume with only the last set to failure? One set to failure Yates. I might not ever figure one magic routine. Any suggestions on splits and work sets quantities?
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Ended up in the hospital. Doctor said I had pneumonia. Said you could see it in the chest x-ray. Had a fever at first that went up to 104. For 6 days it would fluctuate between 102 and 104. Lost 6 pounds in 6 days. I was incredible weak but on the 7 the day the fever broke. That's the day my doctor put me in the hospital. I wasn't able to speak above a whisper and had chest spasms. The doctor put me on IV antibiotics. Saw a Pulmonary and Infectious disease doctor. Spent 2 nights and 3 days in the hospital. Doc said my lungs were rapidly clearing. Around 10 total day so far with antibiotics from the first day sick at home to being discharged from the hospital. Now I have 7 more days. I have never been this sick in my life. Lung guy said," You started with the flu and ended with pneumonia.
What I noticed besides the bad stuff with illness is that my really bad shoulder is feeling good. The time off from lifting gave the grinding a rest.
Maybe it was a sign at nearly 58 that pushing myself really hard in the gym is great but it has to be balanced with rest. Then again maybe I just caught the bug.
Hopefully in another 7 days I can start lifting light. Can't think of what my lifting should be? Volume with only the last set to failure? One set to failure Yates. I might not ever figure one magic routine. Any suggestions on splits and work sets quantities?
I'M SO SORRY RICH TO HEAR THAT...GLAD YOUR OK,PNEUMONIA IS SERIOUS ILLNESS,WHAT A WHAMMY...PEACE MAN,,COME BACK SLOW IN TRAINING..
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Yesterday I walked for 20 minutes at a ultra slow 2.0 MPH. I felt unsteady on my feet and thought I would fall some times. Today I did 3.0 MPH for 30 minutes. Felt more steady on my feet. My voice is still terrible and I have trouble speaking. I get breathing spasms and it's hard to control my voice. If I whisper I find it easier.
I already drew up my recovery work out. It will be a whole body routine starting with ridiculously light weights but increasing every workout. I will start in 5 days. The antibiotic they have me on is notorious for causing tendon injuries. I have to wait till I stop taking it. My daughter is a doctor of pharmacology and she actually wrote a paper on levofloxacin. She said the risk of tendon problems goes down drastically the day after you finish taking it.
Looking forward to getting back to hitting it. Maybe my body needed a break from working out too.
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Yesterday I walked for 20 minutes at a ultra slow 2.0 MPH. I felt unsteady on my feet and thought I would fall some times. Today I did 3.0 MPH for 30 minutes. Felt more steady on my feet. My voice is still terrible and I have trouble speaking. I get breathing spasms and it's hard to control my voice. If I whisper I find it easier.
I already drew up my recovery work out. It will be a whole body routine starting with ridiculously light weights but increasing every workout. I will start in 5 days. The antibiotic they have me on is notorious for causing tendon injuries. I have to wait till I stop taking it. My daughter is a doctor of pharmacology and she actually wrote a paper on levofloxacin. She said the risk of tendon problems goes down drastically the day after you finish taking it.
Looking forward to getting back to hitting it. Maybe my body needed a break from working out too.
nice rich keep going at your comfort zone,,it will be no time..
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Yesterday I walked for 20 minutes at a ultra slow 2.0 MPH. I felt unsteady on my feet and thought I would fall some times. Today I did 3.0 MPH for 30 minutes. Felt more steady on my feet. My voice is still terrible and I have trouble speaking. I get breathing spasms and it's hard to control my voice. If I whisper I find it easier.
I already drew up my recovery work out. It will be a whole body routine starting with ridiculously light weights but increasing every workout. I will start in 5 days. The antibiotic they have me on is notorious for causing tendon injuries. I have to wait till I stop taking it. My daughter is a doctor of pharmacology and she actually wrote a paper on levofloxacin. She said the risk of tendon problems goes down drastically the day after you finish taking it.
Looking forward to getting back to hitting it. Maybe my body needed a break from working out too.
It is good that you are taking getting back to your ideal condition slow and easy. The worse thing you can do is rush into your usual routines before you body has had a chance to heal. Pneumonia is nothing to sneeze at. It is a big deal. People die from it. Take care.
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When I had a bicep rupture and I couldn't lift anything. All I did was cardio 6 days a week. I noticed I made incredible progress cardio wise. Mentally I felt fantastic. Sometimes I think constantly training to failure with weights really destroys the spirit and mind. Nothing wrong with training balls to the wall but it can become hell. Who in athletics from runners to Olympic lifters train to the ragged edge every time they train? Only in bodybuilding is that preached.
Anyway during my recovery I have been walking 30 minutes every day. Semi fast now but no where near taxing. I'm beginning to feel really good again. I'm weak as hell but I feel good. Two more days before I start lifting again. I don't know if anyone is interested but I will put my workouts here. If no one minds my super low weights. Plan on starting my squats with 175lbs after warm up. Remember I'm only a week or so removed from being in the hospital. Still really down in weight. I stopped using protein years ago but I'm going to make it a part of my recovery. Taking a multi vitamin and the protein.
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When I had a bicep rupture and I couldn't lift anything all I did was cardio 6 days a week. I noticed I made incredible progress cardio wise. Mentally I felt fantastic. Sometimes I think constantly training to failure with weights really destroys the spirit and mind. Nothing wrong with training balls to the wall but it can become hell. Who in athletics from runners to Olympic lifters train to the ragged edge every time they train? Only in bodybuilding is that preached.
Anyway during my recovery I have been walking 30 minutes every day. Semi fast now but no where near taxing. I'm beginning to feel really good again. I'm weak as hell but I feel good. Two more days before I start lifting again. I don't know if anyone is interested but I will put my workouts here. If no one minds my super low weights. Plan on starting my squats with 175lbs after warm up. Remember I'm only a week or so removed from being in the hospital. Still really down in weight. I stopped using protein years ago but I'm going to make it a part of my recovery. Taking a multi vitamin and the protein.
BE WELL,,,PROTEIN SUPP'S ARE OK IF YOUR STOMACH CAN HANDLE THEM,,I USE SCOOP IN MORNING WITH GREEK YOGURT THATS 36 GRAMS THERE AND AFTER TRAINING IN SOME CEREAL WITH WATER ,,,THATS IT LASTS ME OVER MONTH MONTH IN HALF 4 LBS,,I LIKE DYNAMATIZE 12 HR RELEASE...
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When I had a bicep rupture and I couldn't lift anything. All I did was cardio 6 days a week. I noticed I made incredible progress cardio wise. Mentally I felt fantastic. Sometimes I think constantly training to failure with weights really destroys the spirit and mind. Nothing wrong with training balls to the wall but it can become hell. Who in athletics from runners to Olympic lifters train to the ragged edge every time they train? Only in bodybuilding is that preached.
Anyway during my recovery I have been walking 30 minutes every day. Semi fast now but no where near taxing. I'm beginning to feel really good again. I'm weak as hell but I feel good. Two more days before I start lifting again. I don't know if anyone is interested but I will put my workouts here. If no one minds my super low weights. Plan on starting my squats with 175lbs after warm up. Remember I'm only a week or so removed from being in the hospital. Still really down in weight. I stopped using protein years ago but I'm going to make it a part of my recovery. Taking a multi vitamin and the protein.
Whatever weight you can or cannot yet lift, is fine. Honest posts, like yours, keep things real which is a rarity on Getbig.
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Lifted today. Eight days from being in the hospital for pneumonia. You can laugh at the weights but I'm weak from being sick. 6 days of high fever. I tried my best today.
Power cleans 4 x 3 115-130-135-140 then 1x1 150lbs
squats 2x8 175lbs then 1 x 1 225lbs
standing leg curls 2 x 12
Dumbbell bench 2 x 8 50lbs ( felt light but I can't push it. The weakness I feel and the medication I took weakens tendons. Was told by the doctor to be careful until the anitbiotic clears the system)
Pulldowns 2 x 10 95lbs
Seated low rows 2 x 12 140lbs
Military press 2 x 8 90lbs ( all the way down)
Dumbbell lateral raise 2 x 10 10lbs(slow motion)
EZ bar tricep extensions 2 x 8 65lbs
EZ bar curls 2 x 8 65lbs
Ab wheel 2 x 15
standing calf 2 x 15 135lbs
back hyperextensions 2 x 15 with no weight
Ivanko grippers 2 x 20
Neck work
Observations:
Exhausted at the end. I felt I could use much more weight in certain exercises but I feel weak and it's still a little hard to breath. The antibiotic I'm using is notorious for weakening tendons. I don't need another problem. I was using it by IV and just ended pill form. My daughter who is a doctor of pharmacology said it will clear the system quickly. Still afraid of ripping a tendon. Going to increase the weight at a snails pace. Lost nearly 10 pounds. My face looks unhealthy but I guess that's just vanity. My wife went out yesterday with her friend to a restaurant. I knew she wouldn't approve but I drank two beers. Big mistake. Made breathing worst and I didn't get a pleasant buzz. LOL. My doctor said it will take 6 weeks to regain my strength but he doesn't know me.
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Did cardio today. I think I did too much to soon. Ran two miles. An 11 minute mile and a 10 minute mile. I did the last quarter mile in 8:57 pace. I know it's slow but I still have bruised arms from the Iv's and blood being taken at the hospital. I still feel like my lungs are fucked up. Exhausted and I know I will sleep well. Tomorrow is another whole body weight day. I will slightly increase the weight. I will either get back into shape or drop dead. LOL. Wife is yelling at me I should be resting.
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Still sticking with the basic compound lifts, lots of sets each.
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Did another whole body day. Slightly upped the weights.
Power cleans 4 x 3 115-135-140-145 then 1x1 155lbs
squats 2x8 185lbs then 1 x 1 235lbs
standing leg curls 2 x 12
Dumbbell bench 2 x 8 55lbs (Again feels light but taking my time)
Pulldowns 2 x 10 100lbs (Normally I stay completely veriticle but leaning back slightly. Shoulder feels less stress. )
Seated low rows 2 x 12 145lbs
Military press 2 x 8 95lbs ( all the way down)
Dumbbell lateral raise 2 x 10 15lbs
Traditional tricep pushdowns 2 x 10 55lbs
EZ bar curls 2 x 8 70lbs
Ab wheel 2 x 16
standing calf 2 x 15 140lbs
back hyperextensions 2 x 15 5lbs plate behind head.
Ivanko grippers 2 x 20
Neck work
Gym Observations: Feeling I can progress faster but I'm going to hold back. Let me get back gradual.
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My third weight workout since getting out of the hospital. Slowly getting my strength back and the plan is on target I hope.
Power cleans and jerks 4 x 3 115-140-145-150 then 1x1 160lbs ( I know this is pathetic but I'm getting there)
squats 2x8 195lbs then 1 x 1 245lbs (trying to sink each rep. I'm going below parallel but not ass to grass)
standing leg curls 2 x 12
Dumbbell bench 2 x 8 60lbs (It's bothering my shoulder a little but I try to do them slowly with full range)
Pulldowns 2 x 10 105lbs (Going to stay with these for awhile till I get get back to pull ups )
Seated low rows 2 x 12 150lbs
Military press 2 x 8 100lbs ( all the way down)
Dumbbell lateral raise 2 x 10 20lbs
Traditional tricep pushdowns 2 x 10 60lbs (home pulley unit has so much friction that a little weight is lot.)
EZ bar curls 2 x 8 75lbs (can't use a straight bar. Hurt the shoulder too much)
Ab wheel 2 x 16
standing calf 2 x 15 145lbs (leverage calf machine. My other unit this would equal about 300lbs in plates)
back hyperextensions 2 x 15 10lbs plate behind head.
Ivanko grippers 2 x 20 (these hurt the palm of my hand. A lot of pressure there.)
Neck work (Using a plate on my forehead with a towel for neck curls. I use my hands only to balance the plate. Using a neck strap for neck extensions for the back of neck)
Gym Observations:
Starting to slowly feel like my self again. My plan of upping the weight slightly each whole body workout seems to be working. Maybe three more workouts like this then I will hit a split again.
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Did squats today, up to a single. Then got talked into leg ext/ leg curl supersets.
Gym observations: This older black fella was banging out leg curls with more weight than the guy that lifts with me. :D
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Did some slow intervals on the treadmill. 6 x 880 yards. Started at 9 minute pace and finished with 8:00 minute pace. Lungs held up but since I have been sitting on my ass for three weeks since I was sick I'm having joint issues running. Lost my voice when I got off. Damn is this a slow recovery but I am definitely on the mend.
Tomorrow is another whole body routine. Upping the weight slightly again. Another week I should be lifting moderate weights instead of light. Body weight is still about 7 pounds down which is a lot since I'm not a big guy.
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Did some slow intervals on the treadmill. 6 x 880 yards. Started at 9 minute pace and finished with 8:00 minute pace. Lungs held up but since I have been sitting on my ass for three weeks since I was sick I'm having joint issues running. Lost my voice when I got off. Damn is this a slow recovery but I am definitely on the mend.
Tomorrow is another whole body routine. Upping the weight slightly again. Another week I should be lifting moderate weights instead of light. Body weight is still about 7 pounds down which is a lot since I'm not a big guy.
glad your progressing,,,
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Could rep my Age (+ 3 reps) with 275 lbs. today in the seated chestpress (weight stack 220lbs/100kg + extra weight Dumbells). Started high rep Training 7 weeks out with 220 lbs x 44 reps. Never thought i could improve the weight (+ 55 lbs.) for 12 reps more. Sorry for spaming, but i´m a bit proud.
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Haven't written in awhile. My shoulder blew up in my come back from being sick. I can barely move my arm. Going to try to lift today. It won't be pretty. On a good note I did cardio 5 out of 6 days. At least my heart muscle is getting exercise.
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Haven't written in awhile. My shoulder blew up in my come back from being sick. I can barely move my arm. Going to try to lift today. It won't be pretty. On a good note I did cardio 5 out of 6 days. At least my heart muscle is getting exercise.
:-\SORRY TO HEAR THATS HOW BAD I WAS 2 OCT'S AGO IT WAS HORRENDOUS PAIN POPPED RIGHT OUT,,I FEEL GREAT NOW PRESSING FLAT DB'S BACK TO FULL FORCE AGAIN FOR ALMOST SAME REPS..
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Hex DL:
145 x 10
195 x 5
235 x 5
335 x 6
255 x 10
Giant Set x 4
DB Bench / pull up / goblet squat
Light conditioning:
20 sets of 20 seconds / 10 sec rest - push up / pull up / plank / ropes, etc......
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I think I'm done for awhile. The antibiotic I was given for pneumonia is known for destroying tendons. My shoulder is completely fucked up. Can't lift it over head. Thought I would continue running and my knee gave out. It's clicking like crazy and I never had a knee problem before. I think the IV Lavoquin (sp) and pills I took destroyed my tendons and cartilage. Wish I knew that the drug has a track record of this stuff. Taking time off. Haven't lifted much in a month and with being sick and I have really deteriorated. So frustrated and down. I went from being in outstanding shape to being small skinny fat in a few short weeks. Hope I never end up sick in the hospital again.
I always try to lift what is heavy for me with a few sets per exercise. Really thinking about moderate weights and volume for if nothing else preservation of my joints. Look at Ronnie and Dorian. Not to compare myself to them but they destroyed their body with heavy weights. Guys like Robby Robinson just keeps lifting his moderate weights with no injuries and still looks in decent shape.
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I think I'm done for awhile. The antibiotic I was given for pneumonia is known for destroying tendons. My shoulder is completely fucked up. Can't lift it over head. Thought I would continue running and my knee gave out. It's clicking like crazy and I never had a knee problem before. I think the IV Lavoquin (sp) and pills I took destroyed my tendons and cartilage. Wish I knew that the drug has a track record of this stuff. Taking time off. Haven't lifted much in a month and with being sick and I have really deteriorated. So frustrated and down. I went from being in outstanding shape to being small skinny fat in a few short weeks. Hope I never end up sick in the hospital again.
I always try to lift what is heavy for me with a few sets per exercise. Really thinking about moderate weights and volume for if nothing else preservation of my joints. Look at Ronnie and Dorian. Not to compare myself to them but they destroyed their body with heavy weights. Guys like Robby Robinson just keeps lifting his moderate weights with no injuries and still looks in decent shape.
man,,,,when your here posting for yrs and are contributing to threads like these,ITS INEVITABLE to talk some personal stuff as well...sorry to hear this ,I know I am same person on a training level as you its a lifelong commitment and it kills you not to train,,,
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I think I'm done for awhile. The antibiotic I was given for pneumonia is known for destroying tendons. My shoulder is completely fucked up. Can't lift it over head. Thought I would continue running and my knee gave out. It's clicking like crazy and I never had a knee problem before. I think the IV Lavoquin (sp) and pills I took destroyed my tendons and cartilage. Wish I knew that the drug has a track record of this stuff. Taking time off. Haven't lifted much in a month and with being sick and I have really deteriorated. So frustrated and down. I went from being in outstanding shape to being small skinny fat in a few short weeks. Hope I never end up sick in the hospital again.
I always try to lift what is heavy for me with a few sets per exercise. Really thinking about moderate weights and volume for if nothing else preservation of my joints. Look at Ronnie and Dorian. Not to compare myself to them but they destroyed their body with heavy weights. Guys like Robby Robinson just keeps lifting his moderate weights with no injuries and still looks in decent shape.
Sorry to hear this.
A knowledgeable trainer could be very beneficial for you.
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I think I'm done for awhile. The antibiotic I was given for pneumonia is known for destroying tendons. My shoulder is completely fucked up. Can't lift it over head. Thought I would continue running and my knee gave out. It's clicking like crazy and I never had a knee problem before. I think the IV Lavoquin (sp) and pills I took destroyed my tendons and cartilage. Wish I knew that the drug has a track record of this stuff. Taking time off. Haven't lifted much in a month and with being sick and I have really deteriorated. So frustrated and down. I went from being in outstanding shape to being small skinny fat in a few short weeks. Hope I never end up sick in the hospital again.
I always try to lift what is heavy for me with a few sets per exercise. Really thinking about moderate weights and volume for if nothing else preservation of my joints. Look at Ronnie and Dorian. Not to compare myself to them but they destroyed their body with heavy weights. Guys like Robby Robinson just keeps lifting his moderate weights with no injuries and still looks in decent shape.
sorry to hear this , but moderation is the key... heavy weights are great when you're in your 20's to early 30's but as you age it's better to decrease the weights and increase the reps[in my humble opinion]it took me 6 hip replacements to learn this valuable lesson... hope you get better soon.
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sorry to hear this , but moderation is the key... heavy weights are great when you're in your 20's to early 30's but as you age it's better to decrease the weights and increase the reps[in my humble opinion]it took me 6 hip replacements to learn this valuable lesson... hope you get better soon.
Hope your hips are good now. I would imagine it's never the same. I look at Ronnie Coleman, Paul Anderson, Grimek, and even Clarence Bass had either hip replacement or worn out hips. I hardly ever hear about this in the running community. I would think with all the miles and pounding the pavement it would be a common problem but it's not. Maybe our joints weren't meant to lift heavy weights in advancing years?
I remember Wilf Sylvester the British bodybuilding champion who won the short class Universe in 1975 I believe had a unique method for training legs that year. He used leg extensions and leg curls. What was unusual is that he used body weight squats. No bar. He said he worked up to 400 reps. I don't know if it was for one set or a couple. He said it worked as good as squats with a barbell for him. Maybe for bad shoulders various bench movements for chest should be variations of push ups for me now. Who knows, my chest might get better?
Any way I remember reading an article by Eddie Guiliani how an older guy should train. He said high reps like you said. He also said to have short rests between sets so a light weight becomes heavy. I have also heard other guys use a similar phrasing. "Make a light weight heavy." I think doing sets of 10 to even 15 reps with short rests in between with smooth cadence could go a long way to preserving joints I speculate.
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Hope your hips are good now. I would imagine it's never the same. I look at Ronnie Coleman, Paul Anderson, Grimek, and even Clarence Bass had either hip replacement or worn out hips. I hardly ever hear about this in the running community. I would think with all the miles and pounding the pavement it would be a common problem but it's not. Maybe our joints weren't meant to lift heavy weights in advancing years?
I remember Wilf Sylvester the British bodybuilding champion who won the short class Universe in 1975 I believe had a unique method for training legs that year. He used leg extensions and leg curls. What was unusual is that he used body weight squats. No bar. He said he worked up to 400 reps. I don't know if it was for one set or a couple. He said it worked as good as squats with a barbell for him. Maybe for bad shoulders various bench movements for chest should be variations of push ups for me now. Who knows, my chest might get better?
Any way I remember reading an article by Eddie Guiliani how an older guy should train. He said high reps like you said. He also said to have short rests between sets so a light weight becomes heavy. I have also heard other guys use a similar phrasing. "Make a light weight heavy." I think doing sets of 10 to even 15 reps with short rests in between with smooth cadence could go a long way to preserving joints I speculate.
i think eddie g got it right.... these days the only leg training i do is stumble around a couple miles everyday...i can train my upper body fairly decent yet.
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I'm not an orthopedic guy and this is just bro science. This is one of the problems of aging lifters. I think the cartilage that covers the ends of bones like in the hip, shoulder and knees get worn away through the years. It's unnoticeable even as it thins. When it eventually gets to a point where it's torn or bone on bone it's over. Now the pain is horrific. Another problem is torn and worn tendons.
I never had shoulder problems until my 50's. Around 52 to be exact. I have been lifting since I was 13 or so. I did press behind the neck for decades. Zero problems and I actually believed it was healthy for my shoulders because I felt it contributed to flexibility of the joint. Now if my shoulders get better I wouldn't even attempt it without a big warm up and a moderate weight. How many can barely get the bar on their shoulders for squats because they can't even get their arms back? Now I have in addition to tendon problems I have a slap tear. Maybe time to make substantial changes to the way I train. I really believe guys over 55 are always one rep or one step away from a big injury.
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It's normal to look for something to blame for these changes, like lifting too heavy. It is also possible that as we age our "machines" slow down and sometimes breakdown. It's important to recognize our limitations while still trying to be progressive about our health and fitness.
Today I needed to walk about a mile or take a cab when moving my friend's car from the hospital parking lot to his home. I asked my son-in-law if he could give me a lift and later changed my mind, deciding to walk instead. By the end of this trek, I was feeling pretty good and more stable on my feet. Looks like I should take up walking a mile or two several times a week. I've been feeling like an old man lately, which I am. I am not decrepit (yet). I'm healthy and fairly fit. I need to stop babying myself.
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It's normal to look for something to blame for these changes, like lifting too heavy. It is also possible that as we age our "machines" slow down and sometimes breakdown. It's important to recognize our limitations while still trying to be progressive about our health and fitness.
Today I needed to walk about a mile or take a cab when moving my friend's car from the hospital parking lot to his home. I asked my son-in-law if he could give me a lift and later changed my mind, deciding to walk instead. By the end of this trek, I was feeling pretty good and more stable on my feet. Looks like I should take up walking a mile or two several times a week. I've been feeling like an old man lately, which I am. I am not decrepit (yet). I'm healthy and fairly fit. I need to stop babying myself.
Wrong thread, I know but glad to see you back.
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Wrong thread, I know but glad to see you back.
X2...
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It's normal to look for something to blame for these changes, like lifting too heavy. It is also possible that as we age our "machines" slow down and sometimes breakdown. It's important to recognize our limitations while still trying to be progressive about our health and fitness.
Today I needed to walk about a mile or take a cab when moving my friend's car from the hospital parking lot to his home. I asked my son-in-law if he could give me a lift and later changed my mind, deciding to walk instead. By the end of this trek, I was feeling pretty good and more stable on my feet. Looks like I should take up walking a mile or two several times a week. I've been feeling like an old man lately, which I am. I am not decrepit (yet). I'm healthy and fairly fit. I need to stop babying myself.
Fast walking really does amazing things. Since I can't lift yet and running is too painful I've been walking far six days a week. 4.7 miles exactly every day. One thing I have noticed is the fat is starting to melt away. I put my Ipod ear buds in and walk a beautiful trail by my house. It really doesn't seem like I'm working out at all. I am determined to get back into the gym. Orthopedic guy said give it two more months but I can't wait that long. This Saturday I'm going to use baby weights like 10-15lbs dumbbells and maybe the empty bar and progress from there. I finally can get my arm over head. The knee pain is subsiding. Funny how walking doesn't bother it but going down stairs is painful.
Prime make a consistent effort to walk fast every day. I bet after a couple of weeks you'll agree it is a magic exercise. Good for the mind, body and soul. Clears your head to think about life.
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Getting back into the swing of things. I believe muscle memory is real. Many things I can't do like pull ups, incline pressing, leg curls and others. Trying to be positive about what I can do and forget what I can't due to injury.
One more work out and I'm going to join a commercial gym. They have stuff that I could use. I always laughed at guys that used the assisted pull up machine. Now I'm going to use it till I get back strength in my bad shoulder. The hammer strength pulldown is another exercise for some reason doesn't irritate my shoulder area. Conventional pulldowns irritate it. Going to use Hammer for some other exercises too.
I really believe a lot of older guys have the mental will to work out hard but the flesh is not willing. Injuries and illness takes a toll.
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I always have liked training full-body the best. The day off gives not only the body but the brain a rest.
My routine changes every so often but this is what I'm doing now. I train at home.
My goal generally is to get 40 or more total reps spread over 3 sets. I do as many reps per set as possible, getting within 2-3 reps of failure. If I get 40 reps then I add some weight. I don't do 40 reps with pullups, usually 6-10 reps per set.
I'm 60 years old.
Back squat superset with Dumbbell pullovers - 3 sets
Standing calf raise superset with Seated calf - 3 sets
Incline press barbell superset with Weighted Pullups - 3 sets
Weighted Dips superset with Dumbbell rows - 3 sets
Barbell curls - 3 sets
Reverse EZ bar curls - 3 sets
Good mornings - 1 set of 50 reps
Plank - hold for 1 minute
Airdyne- 20 minutes
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I did delts and arms today:
Military press 2 x 8 115 (all the way down and cleaned the weight off the floor)
dumbbell laterals 2 x 10 30lbs
Rear delt laterals 2 x 10 40lbs
Machine laterals 2 x 10 80lbs
Barbell shrugs 2 x 10 245lbs (tried to do full range)
Weighted dips 2 x 10 25lbs (tried to really sink each rep. Used a V dipping bar)
Tricep pushdowns 2 x 12
Rope pushdowns 2 x 12
Dumbbell alternate curls 2 x 8 45lbs
Pulley curls with an EZ curl attachment 2 x 12
Machine curls 2 x 10
Wrist curls 2 x 25 95lbs
Reverse grip curls 2 x 10
Ab coaster 1 x 31 60lbs
Ab crunch machine 2 x 20 100lbs
Drove to a park after and ran one mile. Ran a 8:48 mile. I was running with a sore calf and I really need to drop about 10 to 15lbs.