Over 45 training

[Primemuscle]

sorry Steve my butt is staying  virgin 

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.

[Primemuscle]

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.

[njflex]

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

[oldtimer1]

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.

[njflex]

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..

[Donny]

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 canīt because they give me the runs..

[oldtimer1]

never bother with them myself... my son does though. I canīt 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.

[njflex]

delts .. ..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

[Donny]

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 iīve 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.. 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.

[oldtimer1]

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

[Primemuscle]

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.

[Primemuscle]

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.

[chaos]

Hit military press into push presses today. Disappointing.

[njflex]

Hit military press into push presses today. Disappointing.

how so?

[chaos]

how so?

Numbers just not high enough. Pressing is always disappointing to me. lol

[Primemuscle]

Numbers just not high enough. Pressing is always disappointing to me. lol

Perhaps you are expecting too much too soon.

[chaos]

Perhaps you are expecting too much too soon.

I'm just not a strong presser, won't stop me from trying though.

[Primemuscle]

I'm just not a strong presser, won't stop me from trying though.

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.

[njflex]

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

[Primemuscle]

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.  

[njflex]

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

[Primemuscle]

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. 

[oldtimer1]

I'm just not a strong presser, won't stop me from trying though.

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.

[chaos]

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.

[njflex]

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,,,