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  • Posted On: 10-05-19, 8:18 pm (EDT) #1

    Training 6 days a week

    October 5, 2019, 8:18 pm

    Hi Scott. It's been over a year since I posted when I started back weight training September 2017. For the last roughly 15 months I've been doing full upper body Monday, Wednesday and Friday and full lower Tuesday, Thursday and Saturday 9 sets each body part. Lower body days 10 minutes low impact cardio. Since then I've gone from a 39 3/8 waist to 36. 160lbs down to 145. Way more muscle and a whole lot less fat. All body parts have seen major gains but now slowly making gains which I'm ok with because I'm 58. I enjoy it so slow is fine by me. I have only missed a hand full of work outs in 2 years. Concentrate highly on time under tention and range of motion working with moderate weight and also strict form. No barbell benching. MY shoulders are painfull no matter which grip I use or width of grip. I alternate incline and flat dumbbell presses. Squeeze presses on a flat bench supesetted without stopping into a pullover ( picked this up from Mike Chen ). The squeeze presses get big time chest activation going. I always start with some form of dunbbell chest press then move on to cable cross over, peck machine and other forms of chest exercises. Cross overs I will cross my hands and squeeze for a second ( alternate high middle and low crossover on different days ). Peck machine I use my fore arms to move the weight. Lats I use different forms of rowing along with wide and narrow grip pull downs ( sometimes superset push pull. Always mixing it up every 4 weeks. Takes me about an hour and 45 minutes to 2 hours depending on how crowded La Fitness is. I follow you, Damien Patrick ( phenominal physic not knocking yours in any way ) Jeff Cavaliere and a few others. I don't operate on the good enough presumption. I make informed decisions. Way to much shit out there. People need to make informed decisions. Don't just act uppon one video. Look for reviews on the person you are following. Been reading up on feeder sets. Have been using this method for biceps the last 4 weeks. I'm a fellow New Englandaaaah down in Row Die Land. No GAAAAHBAGE from me. I have only missed a hand full of work outs in 2 years.

    Vinny in little Rhode Island

  • Posted On: 10-08-19, 6:34 am (EDT) #2

    Training 6 days a week

    October 8, 2019, 6:34 am
    Posted by: vinnyfindley

    Hi Scott. It's been over a year since I posted when I started back weight training September 2017. For the last roughly 15 months I've been doing full upper body Monday, Wednesday and Friday and full lower Tuesday, Thursday and Saturday 9 sets each body part. Lower body days 10 minutes low impact cardio. Since then I've gone from a 39 3/8 waist to 36. 160lbs down to 145. Way more muscle and a whole lot less fat. All body parts have seen major gains but now slowly making gains which I'm ok with because I'm 58. I enjoy it so slow is fine by me. I have only missed a hand full of work outs in 2 years. Concentrate highly on time under tention and range of motion working with moderate weight and also strict form. No barbell benching. MY shoulders are painfull no matter which grip I use or width of grip. I alternate incline and flat dumbbell presses. Squeeze presses on a flat bench supesetted without stopping into a pullover ( picked this up from Mike Chen ). The squeeze presses get big time chest activation going. I always start with some form of dunbbell chest press then move on to cable cross over, peck machine and other forms of chest exercises. Cross overs I will cross my hands and squeeze for a second ( alternate high middle and low crossover on different days ). Peck machine I use my fore arms to move the weight. Lats I use different forms of rowing along with wide and narrow grip pull downs ( sometimes superset push pull. Always mixing it up every 4 weeks. Takes me about an hour and 45 minutes to 2 hours depending on how crowded La Fitness is. I follow you, Damien Patrick ( phenominal physic not knocking yours in any way ) Jeff Cavaliere and a few others. I don't operate on the good enough presumption. I make informed decisions. Way to much shit out there. People need to make informed decisions. Don't just act uppon one video. Look for reviews on the person you are following. Been reading up on feeder sets. Have been using this method for biceps the last 4 weeks. I'm a fellow New Englandaaaah down in Row Die Land. No GAAAAHBAGE from me. I have only missed a hand full of work outs in 2 years.

    Vinny in little Rhode Island

    @vinnyfindley That's so awesome to hear Vinny! You've made some amazing gains bro, less weight but more muscle - that's just what you'll have wanted!

     

    You mention you're having some shoulder issues - what kind of shoulder warm-up / mobility are you doing at the moment?

     

    I appreciate all the support man, truly means a lot. Hope you are still training hard and focusing on finishing this year strong!!

  • Posted On: 10-08-19, 8:55 pm (EDT) #3

    Training 6 days a week

    October 8, 2019, 8:55 pm

    I do a light high rep moderate pace first set for a warm up. Right now I’m starting with chest then lats, shoulders, biceps and triceps. After a month I’ll switch back to biceps then triceps, chest, lats and shoulders last. Pretty much anything upper body involving a barbell is painful on the shoulders. It’s like someone giving me a strong bear hug across the shoulders. It only bothers me when lifting. At rest no problem. Military press is tolerable supinated grip a little better. Arnold presses pretty much pain free. Even close grip bench press 2 25lb plates lowering to my stomach is uncomfortable. Not quite as bad as regular bench press. Power bombs are ok as long as I keep it to a weight I don’t struggle with. First few my left shoulder starts to get a stabbing pain but goes away around the fifth or sixth. Keeping my shoulders tucked in helps a lot. The pec deck is slightly painful. If I keep my back pinned against the seat it’s not bad. Dumbbell flies are also painful on the shoulders. That is why I started using the pec deck. I was lowering the dumbbell by my chest and not the shoulders. Not the end of the world. Some guys go dumbbell only and get big. My goal is building muscle but not Rich Piana type. I’m taking the slow road. Still seeing results albeit slowly but still gaining. Like I said I enjoy it. Especially when I look much better at 58 than most of the people who have been going as long as or more than I have and have very little muscle tone. Did Planet Fitness for 18 months. Went as far as I could with that. Switched to LA Fitness but will be switching to a brand new gym opening mid November that’s as big as LA Fitness. They have a new type of leg extension that is like a recliner chair when you raise the weight. Nice and smooth. I use 70% free weight 15% cable and 15% machine. Most people don’t realise machines are fine to use in your training because you are working to get in shape not competing for mr olympia. LA fitness is run down and the whole dumbbell rack stinks of BO. They don’t clean or enforce any rules what so ever. New place may end up the same way but at least I’ll have new equipment to work with for a while

     

    Vinny in little Rhode Island

  • Posted On: 10-09-19, 5:17 am (EDT) #4

    Training 6 days a week

    October 9, 2019, 5:17 am
    Posted by: vinnyfindley

    I do a light high rep moderate pace first set for a warm up. Right now I’m starting with chest then lats, shoulders, biceps and triceps. After a month I’ll switch back to biceps then triceps, chest, lats and shoulders last. Pretty much anything upper body involving a barbell is painful on the shoulders. It’s like someone giving me a strong bear hug across the shoulders. It only bothers me when lifting. At rest no problem. Military press is tolerable supinated grip a little better. Arnold presses pretty much pain free. Even close grip bench press 2 25lb plates lowering to my stomach is uncomfortable. Not quite as bad as regular bench press. Power bombs are ok as long as I keep it to a weight I don’t struggle with. First few my left shoulder starts to get a stabbing pain but goes away around the fifth or sixth. Keeping my shoulders tucked in helps a lot. The pec deck is slightly painful. If I keep my back pinned against the seat it’s not bad. Dumbbell flies are also painful on the shoulders. That is why I started using the pec deck. I was lowering the dumbbell by my chest and not the shoulders. Not the end of the world. Some guys go dumbbell only and get big. My goal is building muscle but not Rich Piana type. I’m taking the slow road. Still seeing results albeit slowly but still gaining. Like I said I enjoy it. Especially when I look much better at 58 than most of the people who have been going as long as or more than I have and have very little muscle tone. Did Planet Fitness for 18 months. Went as far as I could with that. Switched to LA Fitness but will be switching to a brand new gym opening mid November that’s as big as LA Fitness. They have a new type of leg extension that is like a recliner chair when you raise the weight. Nice and smooth. I use 70% free weight 15% cable and 15% machine. Most people don’t realise machines are fine to use in your training because you are working to get in shape not competing for mr olympia. LA fitness is run down and the whole dumbbell rack stinks of BO. They don’t clean or enforce any rules what so ever. New place may end up the same way but at least I’ll have new equipment to work with for a while

     

    Vinny in little Rhode Island

    @vinnyfindley Dumbbell shoulder pressing sounds like it will be a good option for you then, you can even use a neutral grip at the bottom as that sounds like it will be ideal for your shoulders. Other than that, I'd suggest going to see a phyiscal / massage therapist if you haven't already.

     

    Love that you are focusing on the positive side of things too! And yeah I know what you mean about BO, not hard for people to bring deoderant with them to the gym but some people never do - not good!

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