Over Age 35 Bodybuilders A forum for those over the age of 35. |
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5 STAR MEMBER
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Join Date: May 2008
Location: N.L.R., AR.
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01-21-2014, 10:01 AM
1-18-14
front squats
45 x 12 warmup
65 x 12
85 x 10
115 x 4 (not use to doing these)
Barbell lunges
45 x 10
65 x 10
85 x 10
Leg extensions
100 x 15 x 3
100 x 11
100 x fail @ 11
Prone leg curls
65 x 12
70 x 12
75 x 12
80 x 10
Calf raisers
110 x 12 x 6
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-21-2014, 10:08 AM
1-20-14
DB incline curls superset with skull crushers
25 x 12 50 x 12
30 x 12 x 1 50 x 10 x 5
35 x 10 x 4
cable curls cable pressdowns
60 x 10 superset with 60 x 10
70 x 10 80 x 10
80 x 10 100 x 10
100 x 10 110 x 10
120 x 10 120 x 10
110 x 10 130 x 10
db hammer curls superset with db kickbacks
30 x 10 x 5 30 x 10 x 5
Last edited by PAPAW; 01-30-2014 at 09:18 PM.
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:25 PM
Incline flys
30 x 15 x 2
35 x 15 x 7
Barbell bench
wide grip
135 x 15
135 x 15
shoulder width
135 x 15
135 x 15
close grip
115 x 15
115 x 15
DB fly
35 x 35
Weighted cable crunches
47.5k x 30
47.5 x 40 x 4
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:31 PM
Barbell rows
Bar (45 x 12)
65 x 12
115 x 10
cable rows
110 x 8
120 x 8
130 x 8
140 x 7
Pull ups
5 wide grip (40 lb assist)
10 shoulder width (50 lb assist)
10 bull horn (50 lb assist)
7 wide grip (50 lb assist)
stiff arm pullovers
50 x 15
60 x 15
70 x 20
bb shrugs
135 x 8
225 x 8 (too much)
185 x 8
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:34 PM
1-23-14
db incline press
30 x 15 x 2
50 x 5
60 x 5
65 x 5 x 2
65 x 2 fail at 2
Incline flys
35 x 15
OH bb press
60 x 5 x 5
Bent over dumbell laterals
15 x 20 x 2
side lateral
10 x 15 x 2
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:41 PM
1-26-14
incline db curls
30 x 10
25 x 10
25 x 10
25 x 10
25 x 10
Cable press down
42.5 x 10
47.5 x 10
52.5 x 10
47.5 x 10 x 2
Db curls
25 x 10 x 5
db skull crushers
25 x 10 x 5
Cable curls
42.5k x 10
47.5k x 10
34.0k x 10
45.0k x 10 x 2
Db kick backs
25 x 10 x 5
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:46 PM
1-27-14
leg extensions
100 x 15
105 x 15
110 x 15
115 x 15
Front squats
bar x 10
65 x 10
85 x 10
115 x 10
BB lunges
65 x 10 x 3
prone leg curls
65 x 12
75 x 12
85 x 12
95 x 12
calf raisers
130 x 12
160 x 12
170 x 12
175 x 12 x 3
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:51 PM
1-28-14
incline db curls superset dumbell skull crushers
20 x 10 25 x 10 x 5
25 x 10 x 5
cable curls superset cable pressdowns
100 x 10 x 5 100 x 10 x 5
two arm hammer curls superset dumbell kickbacks
20 x 10 x 5 20 x 10 x 5
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 09:58 PM
1-29-14
incline flys
35 x 15
40 x 12
45 x 12
50 x 11
55 x 11
60 x 6
55 x 7
flat bench bb press
115 x 15 x 2 wide
115 x 15 x 1 shoulder
115 x 12 x 1 shoulder
115 x 12 x 1 close
1 set incline fly's 35 reps @ 35 lbs.
leg raisers
30
30
30
cable crunches
80 x 40
90 x 40 x 2
90 x 30 x 2
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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01-30-2014, 10:09 PM
1-30-14
barbell rows
50 x 12
60 x 10
80 x 10 x 4
seated cable rows
120 x 8
130 x 8
140 x 8
150 x 8 & 3 partials to fail
pullups (assist set at 50 lbs)
bw fail @ 8 wide grip
bw 12 steer horn grip
bw fail @ 9 close grip
bw fail @ 6 wide grip
Stiff arm pullovers
70 x 10
90 x 10
120 x 10
BB shrugs
135 x 8
155 x 8
185 x 8 x 3
Caught up now. weight this morning 168.7
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:01 PM
1-31-14
INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2
FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10
STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4
BENT OVER DUMBELL LATERALS
15 X 20 X 2
SIDE LATERALS
12.5 Z 15
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:01 PM
1-31-14
INLINE DB PRESS
35 X 15 X 2
60 X 5 X 3
65 X 5 X 2
FLAT BENCH FLYS
45 X 10
50 X 10 X 2
50 X 9
50 X 10
50 X 10
STANDING BB/OH PRESS
45 X 10
65 X 5
85 X 5
90 X 4
BENT OVER DUMBELL LATERALS
15 X 20 X 2
SIDE LATERALS
12.5 Z 15
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:07 PM
2-3-14
Leg extensions
100 x 10
115 x 10
120 x 10
125 x 10
130 x 10
Squats
Warmup (bar) x 15
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
Romanian dead lift
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
calf raisers
90 x 12
100 x 12
110 x 12
120 x 12 x 3
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:10 PM
2-4-14
Ez bar curl
80 x 5 x 5
Dumbell curl / compound set
30 x 10 x 3 / 15 x 10 x 3
hammer curls
20 x 20 x 2
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:16 PM
2-5-14
incline db press
40 x 15
50 x 10
55 x 10
60 x 10
65 x 9
70 x 10 (two with assist)
incline flys
40 x 12
50 x 10
50 x 7
50 x 8
pushups
2 x 10
2 x 13
10
decline db press
50 x 10 x 3
leg raises
30 x 3
cable weighted crunches
100 x 30 x 3
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:20 PM
2-8-14
Racksets
135 x 12
185 x 10
225 x 10
245 x 6
265 x 6
285 x 6
305 x 6
315 x 6
Seated rows
110 x 10
120 x 5
130 x 5
140 x 5
150 x 5
170 x 5
dumbbell decline pullovers
50 x 15 x 4
pullups assisted
(forgot to write it down in my book)
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:31 PM
2-10-14
incline db press
55 x 12 x 3
55 x 9 fail
55 x 11 fail
incline flys lowering incline 1 notch each set till bench is flat
40 x 5
40 x 5
40 x 5
40 x 5 Flat
40 x 5 flat
Cable crossovers
40 x 12
40 x 15
40 x 15
pushups
20
14
12
12
14
front laterals
30 x 10
15 x 15
12.5 x 15
10 x 15
bent over laterals
15 x 15
20 x 15
25 x 15
20 x 15
standing Arnold press
15 x 10 x 4
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:37 PM
2-11-14
leg extensions
105 x 15
110 x 15
115 x 15
120 x 10
125 x 10
Front squats
(45) bar x 10
65 x 10
85 x 10 x 4
Barbell lunges
65 x 10 x 3
prone leg curl
70 x 12
85 x 12
90 x 20
95 x 12
standing calf raisers
110 x 12
115 x 12
120 x 12
130 x 12
135 x 12
150 x 12
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:44 PM
2-12-14
incline curls
20 x10
25 x 10
30 x 10 x 3
cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2
hammer curls
30 x 10 x 5
db skull crushers
20 x 10
30 x 10 x 5
cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2
kickbacks
30 x 10 x 5
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5 STAR MEMBER
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Posts: 3,742
Thanks: 3
Thanked 5 Times in 5 Posts
Join Date: May 2008
Location: N.L.R., AR.
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02-24-2014, 10:45 PM
2-12-14
incline curls
20 x10
25 x 10
30 x 10 x 3
cable curls
42.5k x 10
47.5k x 10
62.5k x 10
52.5k x 10 x 2
hammer curls
30 x 10 x 5
db skull crushers
20 x 10
30 x 10 x 5
cable press down
62.5k x 10 x 2
67.5k x 10
52.5 x 10 x 2
kickbacks
30 x 10 x 5
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