Over 45 training

[Primemuscle]

Olympic straight bar curls kill my elbows. Don't even know what I could handle on them these days. Back in the day though.....

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.

[Primemuscle]

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 iīm feeling more strength just my fingers hurting. I canīt 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.

[Donny]

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 itīs 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 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.

[Donny]

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  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 iīm cheating some how..

[oldtimer1]

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)

[njflex]

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,,,

[njflex]

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

[oldtimer1]

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.

[Donny]

today i went for long ride on my sons new Bike...Quads feel pumped..   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 Good you guys are getting some great workouts in there.

[njflex]

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..

[Primemuscle]

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

[chaos]

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  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 iīm cheating some how..

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.

[njflex]

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.

...

[chaos]

...

It sucks, I was getting good.

[andreisdaman]

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?

[chaos]

is it painful?...if so, does it hurt all the time or only when you squat?

Not painful at all actually. Just swells up.

[Primemuscle]

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.  

[chaos]

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.

[Primemuscle]

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.

[Primemuscle]

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

[Donny]

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 itīs 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 

really easy simple timed circuits.

[njflex]

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

[Donny]

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 ...nah.. if you feel it itīs 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 

[njflex]

Barefoot man rise high on your big toe ...nah.. if you feel it itīs 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 

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...

[Donny]

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.