Over 45 training

[chaos]

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.

[Donny]

circuit style workout this morning and run later this evening.

[njflex]

circuit style workout this morning and run later this evening.

[andreisdaman]

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

[Donny]

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.

[njflex]

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 ,,don't know how i stay so lean and can eat as well minus cardio...

[Donny]

you must be in some pretty good shape between cardio/curcuit,,u know i dislike cardio ,,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.

[oldtimer1]

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.

 

[chaos]

Cardio. Fixed my gate in 95 degree California sun.

[njflex]

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

[chaos]

Back to heavy squats, njflex?

[njflex]

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..

[Donny]

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..

[Primemuscle]

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?


  

[Primemuscle]

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.

[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.

[Donny]

you know i like one legged squats too off a Bench holding a plate

[chaos]

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.

[njflex]

Tell me about it, could bounce a quarter off my ass.

...

[oldtimer1]

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.

[chaos]

Leg day supersets.

[oldtimer1]

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.

[njflex]

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

[Las Vegas]

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.

[Primemuscle]

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.