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  • RMB

    My journal is going to be lifting in my later 40's and on into my 50's.

    No way could I even conceive this if the older guys on this board hadn't already done what I still need to do. There's the challenge and inspiration both.
    Confirm what I already know

  • #2
    Joints have to be treated with respect and that means being smart with pre-exhaustion and strict form.

    Today was shoulders

    Exercise 1 - Cable upright rows with;

    Exercise 2 - Wrist curls same bar and weight.

    Exercise 3 - Delt side raises once the working sets above are going.

    Exercise 4 - Cable Shrugs done with exercise 3.

    Exercise 5 - Dumbell Shrugs supersetted with;

    Exercise 6 - Sitting dumbell press same weight as the shrugs.

    Note: I used half the weight for overhead press as I curl and I did triceps yesterday. It's also the last exercise so the weight is reduced to protect the shoulder joints as the traps are delts are tired. I use perfect form and treat the bottom of the press as controlled as a dumbell fly - smooth stop and reverse, no shock.

    After this routine my whole shoulder girdle feels tired so it works right now.
    Confirm what I already know

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    • #3
      Chest

      4 sets of dumbell low incline press.

      4 sets of dumbell flys on same.

      That's it. I do press ups on another day and that seems enough for my chest at this early stage.
      Confirm what I already know

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      • #4
        Rest day. As...

        Going to hit back hard tomorrow.
        Confirm what I already know

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        • #5
          I lied.

          Decided to do one arm dumbell rows as I love them and can't add them onto all the cable rows so it's a day 1 and day 2 back session.

          Several sets of increasing weight. I guide the arm path by making sure both discs touch my side at the same point either side.
          Confirm what I already know

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          • #6
            Back day 2

            Pull downs

            1. Wide grip straight down to chin

            2. Row handle straight down to chin, elbows forward.

            3. Wide grip to chest leaning back.

            4. Row handle to chest leaning back.

            5. Low pully row

            All sets to around 20 reps - last good form rep.

            Felt great, can feel the back working and no twinges.
            Confirm what I already know

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            • #7
              Chest (2) & Triceps

              Warm up with light low incline dumbell flys and cable pressdowns

              1. Press ups 40, 20, 20

              2. Press downs supersetted with one arm overhead dumbell extensions.

              3. Two handed overhead dumbell extensions.

              I work through triceps quickly as they repond to lighter weights/exhaustion well. I used to rest more and crank out double the weight but that put huge pressure on the elbows.
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              • #8
                What is your diet like?
                Doing any cardio?
                My Competition Prep Journal

                Muscular Development Forum Rules

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                • #9
                  Originally posted by Bowden View Post
                  What is your diet like?
                  Doing any cardio?
                  Non. I like being fat as I was an exceptionally skinny kid. Getting ripped therefore holds no achievement whatsoever.

                  Call me chubs.
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                  • #10
                    Me at 42 years old, use this amazing photo to draw inspiration for your training.


                    Diversity is a code word for White Genocide

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                    • #11
                      Originally posted by GeorgeForemanRules View Post
                      Me at 42 years old, use this amazing photo to draw inspiration for your training.


                      You've always been an inspiration, no shit. That pic years ago of a bicep flex at 18+" has always been something to aim for. Your latest lat spread - same.

                      BUT you are a true mesomorph like Mentzer and Viator, I'm not.
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                      • #12
                        Shoulders

                        1. Cable upright rows with wrist curls same weight and bar.

                        2. Lateral db raises worked in with above.

                        3. Cable shrugs (I found a narrow grip then a wider grip immediately meant I could double the reps - they recruit different enough parts of the traps)

                        4. DB shrugs worked in with above and also used as DB press warm up.

                        5. Dumbell press. Super low weight is all I can use as the shoulders are wiped out (and triceps yesterday). I'll change it to first periodically.
                        Confirm what I already know

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                        • #13
                          Originally posted by RMB View Post
                          You've always been an inspiration, no shit. That pic years ago of a bicep flex at 18+" has always been something to aim for. Your latest lat spread - same.

                          BUT you are a true mesomorph like Mentzer and Viator, I'm not.
                          Arm was only 18.25 cold at that time. Pic was 7 years ago, how time flies.
                          Diversity is a code word for White Genocide

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                          • #14
                            What rep range are you going to be working in?
                            Diversity is a code word for White Genocide

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                            • #15
                              Originally posted by GeorgeForemanRules View Post
                              What rep range are you going to be working in?
                              I always train to the last rep that can be completed fully if slowly but not rest pauses.

                              I've never understood how people can say 5 sets of 12 reps as that means they are stopping at a number not when the muscles says so.

                              Back I go to about 15-20 work set.
                              Tris from 15-20 work.
                              Bi's 8-12 work
                              Shoulders 12-20
                              Legs - I don't train them as I used to be a cyclist and they look ok for now. I want to get a quad/ham machine sometime that would give me the sudden freedom like to hit back I'm now enjoying hugely since getting a cable lat station.
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