old guys doing stuff

[chefbo]

new topic started at androfactoryforum.com

http://androfactoryforum.com/forum/fitness-body-building-and-health/over-35/91-old-guys-doing-stuff

 

[chefbo]

11-22-2013, 02:43 PM
well got in legs today and destroyed them probably won't be able to make it down for posting later on so i will git it done now so i can take care of my aching legs for the next two days

squats 5//3/1
5 reps each
75 warm up
95
115,135,155,175,215

leg press 15 reps
250 earm up
300
350
400
super set calf raises 20 reps
same as above

seatedleg curls 15 reps
100,110,120,130,

lseated leg extensions
70,80,90,100 15 resp

seated calf raises
95 4sets 15

had and elderly lady help me to my truck ...lol!

these are gonna hurt tomorrow for sure so i will be on the couch with my boy watching super hero movies all day !! oh yeah in our underwear just for a visual!

preworkout cocktail of , fitmax , last of the flexible, and pump igniter great focus and pump, over stimmed a little had to sit down a few times to shake it off.
have a good one boys!

hoping to see something out of the andro products soon. anyone know how long . i am sure they aren't like regular methyls and such just don't have knowledge of dhea

 

[chefbo]

cannot believe i don't have doms off the last two workouts and i have been walking hills hunting and nothing. must be doing something right.

muscles have been tight but nothing that i couldn't handle. could it be the p-bold and bulk up. don't know i havn't had any experience with dhea so this is all new to me. hyde or cordeen or pyrobatt what are your thoughts?

 

[kenpoengineer]

Nice job Chefbo! Subbed brother.

 

[chefbo]

rolling on the shoulders today

took my bulk up and p bold early this morning after thawing out from hunting.
preworkout -pump starter by ingintion labs

around 12 i hit the gym for shoulders and biceps

seated machine press
3 sets of 10
warm up 70
90
110

seated dumbbell press
20,25,30,40 for 10

faced down incline reverse raises
20,25, 30,30 for 10 each

seated machine raises
70
70
80
90

seated smith barbell press
60,80,100,120

delt destroyers
30,15,0 to failure for 3 sets

BICEPS

ez bar curls
3 sets 10
60 pounds

cable preacher curls
3 sets 10
40,50,50

cable concentration curls
3 sets 10 at 20

hammers
25 for 2 sets to failure

could barely swing my arms after that.

shoulder is still tender , tried a little stretching with a twist bar to get some movement . it seemed to help some. will continue this in the future.

 

[kenpoengineer]

Another good session. Nice job brother.

 

[chefbo]

hit hams and calves today. the legs are by far my weakest part if i had to pick one out. never had nothing but brd legs and at my age it is really hard to add any size to them without help.
i am hitting them extra hard when i can i would like to do something on them twice a week to jump start some growth.

so here is how it went:

dumbbell straight legged deadlifts
50,60,70,70 10 reps

deep legged squats 145 for 4 sets of 15

seated leg curls
70,80,90,100 15 reps each

lying leg curls
70,60,50,40 to failure

seated calf raises
100,100,150,150
15 reps each

thats all i had time for which is fine because they were exhausted and my back was killing me after the deadlifts anyway. i need to talk to some older bodybuilders to see what could be done to really jack some life into these pegs of mine, that won't kill my back or my joints.

 

[RegisterJr]

Sub'd

 

[chefbo]

did anew workout routine last night to try to jumpstart so mass. i will be doing german volume training for the next weeks to pack on some mass and gain some strength. i am just not satisfied with the prodression and i know it takes time but i have been at it for a while.

so i did the chest routine last night here at home and back at home.

dumbbell bench
40 lbs 10 x 10

pullups 3 x10 ( suppose to be 10x10 but just couldn't withthe shoulder) may need to readjust this to lat pulldowns or assisted pullups at the ymca.

dumbbell flyes
35, 3 x10

bentover rows dumbbells
40 10 x10

next will be legs and abs , then off then shoulders and arms .
i think this will work better with my injury and then is six weeks i will go down to a 5 x 5 with more isolation work involved . i know it seems to those of you who follow me i change programs alot but i am trying to find the one that works for me. we are all different and we grow from different programs so that is the reasoning behind it. although i have seen some gains , arms and chest form what i have been doing, my legs have stalled and i need to remedy that fast. so her i go on another journey.

 

[RegisterJr]

I'm a few weeks into GVT, and loving it. Make sure you stay at the 4.0.2 tempo and it'll be a killer.

 

[hvactech]

I'm a few weeks into GVT, and loving it. Make sure you stay at the 4.0.2 tempo and it'll be a killer.

Explain the tempo to me

 

[RegisterJr]

Explain the tempo to me

It's supposed to be 4.0.2.0 on main lifts and 3.0.2.0 on accessory lifts.

4/3 count negative, 0 pause, 2 count concentric, 0 pause, repeat.

 

[RegisterJr]

http://www.simplyshredded.com/german-volume-training-a-new-look-at-an-old-way-to-build-mass-strength.html

 

[Lukef2000]

I'm in bro! Time to get swole!

 

[chefbo]

Cool welcome aboard Luke.

 

[kenpoengineer]

Happy Thanksgiving to you and yours Chefbo! It's your set! lol

 

[chefbo]

Hung up my hunting gear and headed to the gym instead. Took on legs and abs gvt.

Squats
10x10. 120

Leg curls toes out
10x10. 50

Cable crunches
3x10. 100

Calf raises
3x15. 110

P bold upon waking. Pump starter preworkout, pf3/fitmax/joint support post workout.

 

[chefbo]

Hit arns and shoulders tonight at home. Had to change up a little on the delt routine because of pain.

10x10 bench dips
Superset
10x10 ez bar curls 55
3x10 bent over rear delt flyes
Superset
3x10 upright rows db 30

Laterals were killing me so I switched to finish the sets

This is an amazing workout. Lower weight but the volume is crazy! 200 reps on the arms in two exercises. Not bad for an old fart.

 

[RegisterJr]

Nice work Chefbo! Are you also doing the GVT tempo?

 

[chefbo]

Yes I do with the main work. I had trouble tonight on some of the assistance work because of my shoulder.

 

[kenpoengineer]

Old farts rule!! Nice work in here.

 

[IrishSoldier]

Subbed brotha

 

[Lukef2000]

200 reps on arm? Damn I'm sure that pump was crazy!

 

[RegisterJr]

Still kill in' it Chefbo?

 

[IrishSoldier]

After 200 reps on arms chefbo can no longer type

 

[chefbo]

yeah man sorry got another log going on for blackstone labs I have been tracking it lately.
hit chest and arms yesterday
flat bench
25x40
35x30
45x20
55x10

incline flyes
35x 4x 10

barbell curls
45x 4 x10

hammers
pyramid sets to failure

40x10
30x10
20x10
10x10
40x 30
30x failure
20xfailure
10xfailure
5 x failure

barely could take my headphones out and put my shirt on so swol in my arms.

I wish my legs would swell like this when I train but they just get sore. my calves swell up but nother else. need somebody to show me how to get that done. I put in the time and quality but something is just not right .

 

[IrishSoldier]

yeah man sorry got another log going on for blackstone labs I have been tracking it lately.
hit chest and arms yesterday
flat bench
25x40
35x30
45x20
55x10

incline flyes
35x 4x 10

barbell curls
45x 4 x10

hammers
pyramid sets to failure

40x10
30x10
20x10
10x10
40x 30
30x failure
20xfailure
10xfailure
5 x failure

barely could take my headphones out and put my shirt on so swol in my arms.

I wish my legs would swell like this when I train but they just get sore. my calves swell up but nother else. need somebody to show me how to get that done. I put in the time and quality but something is just not right .

For legs I have slowed up the tempo, especially on leg extensions and leg curls. Keeping tension on them longer seems key to me because they are bigger muscle groups. They'll blow up after that

 

[chefbo]

Been xeLing with back issues and holiday stuff. Did chest at home today with back.

10@10 incline bench
Superset
3@10
Incline flys

Incline reverse row10@10
Superset
Lat pulldowns
3@10

The benches werepalms up. Awesome pressure on the pecs.

 

[IrishSoldier]

Tis the season to be really busy.