Over 45 training

[njflex]

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 ..

[SF1900]

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.

[chaos]

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.

[SF1900]

I've created a monster.

When I visited California, I enjoyed visiting you at the gym where you work. Good times, broskie.

[andreisdaman]

When I visited California, I enjoyed visiting you at the gym junkyard where you work. Good times, broskie.

FIXED

[njflex]

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

[Donny]

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.

[njflex]

Good idea for Tris on the chin up machine.

I LIKE TO FIND OLD/NEW WAYS TO STIMULATE...THESE WORK..

[Donny]

I LIKE TO FIND OLD/NEW WAYS TO STIMULATE...THESE WORK..

yeah good idea.

[chaos]

Haven't done those in years,  nj...may give them a go today!

[njflex]

Haven't done those in years,  nj...may give them a go today!

..

[Primemuscle]

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

[njflex]

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...

[Donny]

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

[SF1900]

Haven't done those in years,  nj...may give them a go today!

You still working the front desk at your gym?

[andreisdaman]

You still working the front desk at your gym junkyard?

FIXED FOR TRUTH

[chaos]

You still working the front desk at your gym?

I cruise the floor these days.

[oldtimer1]

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?

[Primemuscle]

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.

[Donny]

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..

[SF1900]

I cruise the floor these days.

If I am ever in California, I will give you a ring at your gym to stop by.

[chaos]

Same place as last time.

[oldtimer1]

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.

[chaos]

Wrecked arms today, totally beefcake.

[jugheadjones]

As an older person posting, I had a hard time finding this thread. Why is it in history instead of a training board?