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Friday 4th November 2016: Back workout @ 1.45pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 80kg x 12 reps.
Good Stuff!...........approx. 45 mins.
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Sunday 6th November 2016: Chest Workout @ 10.30am in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,10 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 12,12,15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18 reps.
Machine Flyes x 3 sets x 59kg x 10 reps.
Press-ups x 3 sets x 15 reps.
The workout lasted approx. 50 mins.
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Monday 7th November 2016: Leg Workout @ 4.15pm in my Home Gym.
Workout B - Lighter - more reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 75kg - Machine Calf Press x 3 sets x 15 reps x 75kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 20kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 40kg.....4 sets next week if possible?
The workout lasted approx. 50 mins.
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Wednesday 9th November 2016: Arm workout @ 4.30pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps.
Two-hand standing Tricep pull-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 12 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.
Enjoyed that!........approx. 40 mins.
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Thursday 10th November 2016: Shoulder / Trap Workout @ 12.00pm in my Home Gym.
Workout A: Heavy weight & less Reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,9 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
Good Stuff.
The workout lasted approx. 45 mins.
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Sunday 13th November 2016: Back workout @ 8.30am in my Home Gym.
Workout A - Heavy Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 80kg x 12 reps.
Good Stuff!...........approx. 45 mins.
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Monday 14th November 2016: Leg Workout @ 4.45pm in my Home Gym.
Workout B - Lighter - more reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 75kg - Machine Calf Press x 3 sets x 15 reps x 75kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 20kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 4 sets x 12 reps x 40kg.
The workout lasted approx. 45 mins.
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Tuesday 15th November 2016: Chest Workout @ 12.15pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 105kg x 12,10,8 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18 reps.
Machine Flyes x 3 sets x 59kg x 10 reps.
Press-ups x 3 sets x 15 reps.
The workout lasted approx. 50 mins.
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Sunday 20th November 2016: Arm workout @ 9.456am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep pull-down x 3 sets x 25kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 12 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.
Enjoyed that!........approx. 40 mins.
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Monday 21st November 2016: Chest Workout @ 3.15pm in my Home Gym.
Workout B - Medium weight - more reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 90kg x 15,15,12 reps.
45 degree Incline - D.Bell press & twist x 3 sets x 15kg D.Bell x 20,15,15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15,15,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.
Machine Flyes x 3 sets x 50kg x 10 reps.
Press-ups x 3 sets x 15 reps.
The workout lasted approx. 50 mins.
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Wednesday 23rd November 2016: Leg Workout @ 4.45pm in my Home Gym.
Workout B - Lighter - more reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 75kg - Machine Calf Press x 3 sets x 15 reps x 75kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 60kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 40kg....go up a little next week.
The workout lasted approx. 45 mins.
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Sunday 27th November 2016: Back workout @ 10.30am in my Home Gym.
Workout B - Medium Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 70kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 15,12,12 reps.
Seated Machine ROWS: 3 sets x 67kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 4 sets x 60kg x 12 reps.
Good Stuff!...........approx. 50 mins.
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Tuesday 29th November 2016: Chest Workout @ 12.00pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 105kg x 12,10,10 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 14,14,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18 reps.
Machine Flyes x 3 sets x 50kg x 12 reps.
Press-ups x 3 sets x 15 reps.
The workout lasted approx. 50 mins.
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Monday 5th November 2016: Chest Workout @ 4.00pm in my Home Gym......I have been unable to workout for the last week due to illness.
Workout C - Supersets....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 80kg x 12 reps....then.....Flat D.B. Press x 3 sets 25kg D.Bells x 12 reps.
Smith Machine 30 degree incline Bench Press x 3 sets x 70kg x 12,10,8 reps....then.....30 degree incline D.B. Press x 3 sets 25kg D.Bells x 12,10,8 reps.
45 degree incline D.B. Press x 3 sets 15kg D.Bells x 15 reps....then.....Machine Flyes x 3 sets x 42kg x 12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps....then.......Press-ups x 3 sets x 10 reps.
The workout lasted approx. 50 mins.
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Tuesday 6th December 2016: Back workout @ 4.45pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 70kg x 20,15,18 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 67kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 60kg x 12 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.
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Friday 9th December 2016: Shoulder / Trap Workout @ 1.30pm in my Home Gym.
Workout B: Less weight & more Reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 15 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 15 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
Good Stuff.
The workout lasted approx. 45 mins.
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Monday 12th December 2016: Chest Workout @ 12.15pm in my Home Gym.
Workout C - Supersets....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 80kg x 12 reps....then.....Flat D.B. Press x 3 sets 25kg D.Bells x 12 reps.
Smith Machine 30 degree incline Bench Press x 3 sets x 70kg x 12,10,8 reps....then.....30 degree incline D.B. Press x 3 sets 25kg D.Bells x 12,10,8 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps..... then......45 degree incline D.B. Press x 3 sets 15kg D.Bells x 12 reps.
Machine Flyes x 3 sets x 42kg x 12 reps.....then.......Press-ups x 3 sets x 10 reps.
The workout lasted approx. 50 mins.
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Thursday 15th December 2016: Back workout @ 4.45pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 15,15,12 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 67kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 4 sets x 70kg x 10 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.
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Sunday 18th December 2016: Arm workout @ 10.15am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep pull-down x 3 sets x 25kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 34 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.
Enjoyed that!........approx. 45 mins.
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Monday 19th December 2016: Chest Workout @ 3.30pm in my Home Gym.
Workout C - Supersets....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 80kg x 12 reps....then.....Flat D.B. Press x 3 sets 25kg D.Bells x 12 reps.
Smith Machine 30 degree incline Bench Press x 3 sets x 70kg x 12,10,8 reps....then.....30 degree incline D.B. Press x 3 sets 25kg D.Bells x 12,10,8 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps..... then......45 degree incline D.B. Press x 3 sets 15kg D.Bells x 12 reps.
Machine Flyes x 3 sets x 42kg x 12 reps.....then.......Press-ups x 3 sets x 10 reps.
The workout lasted approx. 50 mins.
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Wednesday 21st December 2016: Back workout @ 4.15pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12,10,8 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 4 sets x 70kg x 10 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.
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Saturday 24th December 2016: Shoulder / Trap Workout @ 10.45am in my Home Gym.
Workout A: Heavy.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
Good Stuff.
The workout lasted approx. 45 mins.
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Thursday 29th December 2016: Chest Workout @ 11.00am in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps.....then, no rest.....45 degree Incline D.B. Press x 3 sets x 15kg D.Bells x 12,12,12 reps.
Machine Flyes x 3 sets x 50kg x 12 reps.
The workout lasted approx. 45 mins.
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Friday 30th December 2016: Arm workout @ 2.45pm in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing Tricep pull-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 34 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.
Enjoyed that!........approx. 45 mins.
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Sunday 1st January 2017: Back workout @ 11.45am in my Home Gym.
Workout B - Heavy`ish.
Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 85kg x 12 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 80kg x 10 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.
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Monday 2nd January 2017: Shoulder / Trap Workout @ 10.30am in my Home Gym.
Workout A: Heavy.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,10,8 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 12,10,10 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
Good Stuff.
The workout lasted approx. 45 mins.
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Wednesday 4th January 2017: Leg Workout @ 4.30pm in my Home Gym.
Workout A - Medium Weight / RepS....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 85kg - Machine Calf Press x 3 sets x 15 reps x 85kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 45kg - Standing bodyweight + 2NO. 10kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 45kg.
The workout lasted approx. 45 mins.
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Friday 6th January 2017: Chest Workout @ 12.30pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps.....then, no rest.....45 degree Incline D.B. Press x 3 sets x 15kg D.Bells x 12,12,12 reps.
Machine Flyes x 3 sets x 50kg x 12 reps.
The workout lasted approx. 45 mins.
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Sunday 8th January 2017: Back workout @ 12.15pm in my Home Gym.
Workout B - Heavy.
Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 12 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 80kg x 10,10,12 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.
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Tuesday 10th January 2017: Shoulder / Trap Workout @ 4.45pm in my Home Gym.
Workout A: Heavy.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,12,10 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 12,12,12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
Good Stuff.
The workout lasted approx. 45 mins.