Birthday Workout

[JoeB8962]

Turned 51 yesterday and I trained calves, quads and abs thought I'd share the session:

Heel Raisies on leg press

4 wheels X 20 reps
6 wheels X 15
8 wheels X 12
10 wheels X 10
10 wheels X 8

Donkey Raise

2 wheels X 20
4 wheels X 15
6 wheels X 12
8 wheels X 9

Leg Extension

2 wheels X 15
4 wheels X 12
4 wheels, 2 qtrs X 10
6 wheels X 8

Leg Press (Hitting the stop on the bottom)

4 wheels X 15
8 wheels X 12
12 wheels X 10
14 wheels X 9
16 wheels X 8

Hack Squat with feet at the bottom of platform (Hitting the stop on the bottom)

2 wheels X 15
4 wheels X 12
6 wheels X 10
8 wheels X 8

Incline sit up with qtr on chest supersetted
with leg raise

3 sets X 25 reps

[Hammerfit]

Turned 51 yesterday and I trained calves, quads and abs thought I'd share the session:

Heel Raisies on leg press

4 wheels X 20 reps
6 wheels X 15
8 wheels X 12
10 wheels X 10
10 wheels X 8

Donkey Raise

2 wheels X 20
4 wheels X 15
6 wheels X 12
8 wheels X 9

Leg Extension

2 wheels X 15
4 wheels X 12
4 wheels, 2 qtrs X 10
6 wheels X 8

Leg Press (Hitting the stop on the bottom)

4 wheels X 15
8 wheels X 12
12 wheels X 10
14 wheels X 9
16 wheels X 8

Hack Squat with feet at the bottom of platform (Hitting the stop on the bottom)

2 wheels X 15
4 wheels X 12
6 wheels X 10
8 wheels X 8

Incline sit up with qtr on chest supersetted
with leg raise

3 sets X 25 reps

Great Job Old Man!

[freebirdmac]

Happy Birthday!

Nice birthday workout :)

[JoeB8962]

Worked bi's n tri's with a little lat's n delt's today:

Closegrip Lat Pulldown SS with Rear Delt Cable Crossover

160 X 15 25 X 15
180 X 12 30 X 15
200 X 10 35 X 12

One arm Cable Side Raise SS with One arm Cable Row

20 X 15 65 X 15
25 X 12 85 X 12
30 X 10 105 X 10

Close grip Bench Press

135 X 15
185 X 12
225 X 10
250 X 8

Weighted Dips

50 X 15
75 X 12
100 X 8

Overhead Cable Extension

65 X 12
85 X 10
105 X 8

One arm DB Extension

35 X 12
40 X 10
45 X 8

DB Concentration Curl

35 X 12
40 X 10
45 X 8

Standing Barbell Curl

95 X 12
115 X 10
135 X 8

Incline DB Curl

40 X 12
45 X 10
50 X 8

[axioma]

Way to celebrate! Congratulations and many happy returns.

[Rick Prince]

A belated happy birthday!
The leg and arm workouts appear intense.

[JoeB8962]

Have backed off the frequency of training..my normal contest prep is 4 on 1 off. This off season taining 4 days a week split - calves, hams and abs day 1..day 2 chest, shoulders and back..off next day.. day 4 calves, quads and abs..day 5 usually do a little more lats and delts with tri's and bi's. The tricep excercises I do also hit my pecs so I'm getting 2 lower body sessions and 2 upper. Rest day 6 and 7. It's worked so far, if it stalls I'll change it!

[Baldiewonkanobi]

HBD Nice complete training sessions.

Can you share some of your contest experience?


Baldie

[JoeB8962]

HBD Nice complete training sessions.

Can you share some of your contest experience?


Baldie

Not much to share Baldie, I did my first show at 49 years of age the 09 Arkansas and got 4th in the 40+. Did the Arkansas again this year and placed 2nd in 50+ and 4th in open MW. In Oct. did Red River Classic in Norman, OK and placed 3rd in 50+.

Always been interested in Bodybuilding but work, kids and life in general kept me from the stage. Now at a point in life where I can put the time and energy into it.

My best friend and I think they call them gurus know a days speant some time in your neck of the woods..he won the 83 Cal and placed 2nd at the 85 Jr USAs.

[Baldiewonkanobi]

Yes xtra time and energy will produce results. I for one have transformed over the last 100m days for those very reasons.


Baldie

[Amazon Doll]

Happy Birthday........and it looks like some great workouts!

I'll be 51 also in a few days, I might have to have a BD workout too!

[KevinCouch]

Have backed off the frequency of training..my normal contest prep is 4 on 1 off. This off season taining 4 days a week split - calves, hams and abs day 1..day 2 chest, shoulders and back..off next day.. day 4 calves, quads and abs..day 5 usually do a little more lats and delts with tri's and bi's. The tricep excercises I do also hit my pecs so I'm getting 2 lower body sessions and 2 upper. Rest day 6 and 7. It's worked so far, if it stalls I'll change it!

Keep up the good work Joe...
Kevin