Tuesday 30th January 2024: Shoulder & Trap Workout @ 6.00pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
2. Shoulder Press Machine x 90kg x 12 reps x sets. Ron: same weight x 8 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 8 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 8 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x kg side lateralsRon: same.
The workout lasted approx. 60 mins.
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Thread: My journey to perfection!?!
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01-30-2024, 10:59 AM #1351
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Life is for Living.....& Lifting!
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02-01-2024, 12:31 PM #1352
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Thursday 1st February 2024: Back Workout @ 7.30pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets. Ron: same weight x 8 reps.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets. Ron: same weight x 8 reps.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
4. Seated Machine Row x 67kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Bent over Cable row x 45kg x 12 reps per arm x 3 sets. Ron: same weight x 10 reps per arm.
6. Seated Machine Row (high to lo) x 69kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets. Ron: same weight & reps.
approx. 55 mins.Life is for Living.....& Lifting!
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02-03-2024, 04:35 AM #1353
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Saturday 3rd February 2024: Chest Workout @ 11.45am in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-05-2024, 11:15 AM #1354
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 5th February 2024: Lower Body workout @ 6.15pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 12 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 60kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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02-07-2024, 11:18 AM #1355
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Wednesday 7th 2024: Shoulder & Trap Workout @ 6.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets. Ron: same weight x 10 reps.
2. Shoulder Press Machine x 95kg x 12 reps x sets. Ron: 90kg x 10 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 8 reps.
4. Standing Military Press x 35kg x 12 reps x 3 sets. Ron: same weight x 8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 8 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 7.5kg D.B side laterals.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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02-09-2024, 08:25 AM #1356
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 9th February 2024: Back Workout @ 3.30m in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 45kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to lo) x 69kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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02-12-2024, 11:31 AM #1357
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 12th February 2024: Chest Workout @ 6.30pm in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 95kg x 12 reps x 3 sets....Ron: same weight x 5/4/2 reps.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets....Ron: 100kg x 12 & 105kg x 10/8 reps
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets....Ron: 22.5kg DBs x 12 & 25kg DBs x 10/10 reps.
4. Seated Machine Press x 100kg x 15 reps x 3 sets....Ron: same weight & reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets....Ron: same weights & reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-15-2024, 11:39 AM #1358
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Thursday 15th February 2024: Shoulder & Trap Workout @ 6.30pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 80kg x 12 reps x 3 sets. Ron: same weight & same reps.
2. Shoulder Press Machine x 95kg x 12 reps x sets. Ron: same weight x 8 reps.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets. Ron: 20kg DBs x 10 reps.
4. Standing Military Press x 35kg x 12/10/12 reps x 3 sets. Ron: same weight x 12/10/8 reps.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets. Ron: same weight x 10 reps.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm. Ron: 15kg plate x 7.5kg D.B side laterals.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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02-16-2024, 08:06 AM #1359
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 16th February 2024: Back Workout @ 3.00pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 130kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 10 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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02-19-2024, 11:27 AM #1360
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 19th February 2024: Chest Workout @ 6.15+pm in my Home Gym.
Medium/Heavy weight.
1. Olympic Bench Press x 100kg x 11,12,9 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 42kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 54kg x 12
reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-21-2024, 09:37 AM #1361
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Wednesday 21st February 2024: Arm workout @ 4.30p+m in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing D.B. Curl x 15kg D.Bells x 20 reps....then, no rest....Hammer curls x 15kg x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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02-23-2024, 08:12 AM #1362
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 23rd February 2024: Shoulder & Trap Workout @ 3.15pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x sets.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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02-24-2024, 04:36 AM #1363
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Saturday 24th February 2024: Back Workout @ 11.30am in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 67kg x 12 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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02-26-2024, 11:25 AM #1364
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 26th February 2024: Lower Body workout @ 6.30pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 15 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 60kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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02-28-2024, 11:05 AM #1365
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Wednesday 28th February 2024: Chest Workout @ 6.00pm in my Home Gym.
Medium/Heavy weight.
1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps x 3 sets.
5. Machine Chest Flyes x 42kg x 12 reps x 3 sets....then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12
reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-29-2024, 11:29 AM #1366
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Thursday 29th February 2024: Shoulder & Trap Workout @ 6.30pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x sets.
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 15kg DBs x 12 reps x 3 sets.
6. STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps....then, no rest....Side Laterals x 3 sets x 7.5kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-01-2024, 06:42 AM #1367
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 1st March 2024: Bicep workout @ 1.30m in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 15 reps x 3 sets.
2. Two-hand standing machine Hammer curl x 3 sets x 51kg.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm x 3 sets.
4. Standing D.B. Curl x 12.5kg D.Bells x 20 reps....then, no rest....Hammer curls x 12.5kg x 20 reps x 3 sets.
5. Seated D.B. Curl x 7.5kg D.Bells x 12 reps x 3 sets. per arm.
6. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-03-2024, 03:38 AM #1368
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Sunday 3rd March 2024: Back Workout @ 10.30am in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 135kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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03-06-2024, 08:03 AM #1369
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Wednesday 6th March 2024: Chest Workout @ 2.45pm in my Home Gym.
Medium/Heavy weight.
1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 15 reps...then, no rest...D.Bell Chest Flyes (Flat Bench) x 15kg D.Bells x 12 reps x 3 sets.
5. Machine Chest Flyes x 42kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 20kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-08-2024, 07:07 AM #1370
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 8th March 2024: Arm workout @ 2.15pm in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-10-2024, 01:58 AM #1371
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Sunday 10th March 2024: Shoulder & Trap Workout @ 9.00am in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 35kg x 12 reps x 3 sets.
5. Standing DB Press x 17.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-11-2024, 12:24 PM #1372
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 11th March 2024: Back Workout @ 6.30pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 140kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 55kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/10/8 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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03-14-2024, 01:01 PM #1373
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Thursday 14th March 2024: Chest Workout @ 7.00pm in my Home Gym.
Medium/Heavy weight.
1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...D.Bell Chest Flyes (Flat Bench) x 15kg D.Bells x 12 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-16-2024, 05:05 AM #1374
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Saturday 16th March 2024: Arm workout @ 11.15am in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-18-2024, 12:40 PM #1375
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 18th March 2024: Shoulder & Trap Workout @ 6.30pm in my Home Gym.
Heavy/Meduim weight.
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps....,then, no rest....Shrugs x 85kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 12 reps x set
3. Seated DB Shoulder Press x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 40kg x 12 reps x 3 sets.
5. Standing DB Press x 17.5kg DBs x 12 reps x 3 sets.
6. Standing front DB raise x 7.5kg x 12 reps....then, no rest....Side Laterals x 7.5kg D.B. X 12 reps - each arm x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-19-2024, 09:28 AM #1376
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Tuesday 19th March 2024: Back Workout @ 3.30pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 140kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 67kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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03-22-2024, 08:02 AM #1377
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Friday 22nd March 2024: Chest Workout @ 1.45pm in my Home Gym.
Medium/Heavy weight.
1. Incline Olympic Bench Press x 80kg x 12 reps x 3 sets.
2. Machine 30 degree Incline Bench Press x 125kg x 12 reps x 3 sets.
3. 30`degree Incline D.Bell Press x 30kg D. Bells x 12 reps x 3 sets.
4. Seated Machine Press x 100kg x 12 reps...then, no rest...D.Bell Chest Flyes (Flat Bench) x 15kg D.Bells x 12 reps x 3 sets.
5. Machine Chest Flyes x 50kg x 12 reps x...then, no rest...Cable Crossover machine: Chest Flyes x 54kg x 12 reps x 3 sets.
6. Dumbell pullover x 22.5kg x 12 reps x 3 sets.
The workout lasted approx. 60 mins.Life is for Living.....& Lifting!
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03-23-2024, 05:36 AM #1378
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Saturday 22nd March 2024: Arm workout @ 11.30am in my Home Gym.
1. Standing EZ Bar Curl x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 51kg x 12 reps x 3 sets.
2. Two-hand standing machine bicep curl x 3 sets x 51kg x 12 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
3. One-arm standing (full-stretch) concentration-curl x 33kg x 15 reps per arm.....then, no rest...One-hand standing Tricep High pull down x 27kg x 12 reps per sets x 3 sets.
4. Standing dual arm D.B. Curl x 7.5kg D.Bells x 20 reps per arm....then, no rest....Dual Hammer curls x 7.5kg D.Bell per arm x 20 reps x 3 sets.
5. Forearm curl x 30kg EZ Bar x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 20 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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03-24-2024, 06:03 AM #1379
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Sunday 24th March 2024: Lower Body workout @ 12.00pm in my Home Gym.
1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 85kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85kg x 20 reps X 3 sets..
3. Seated Leg Extension x 59kg x 15 reps.....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
4. Sled Press x 150kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Hack Squat x 70kg x 12 reps....then. no rest.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Romanian Deadlift x 60kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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03-25-2024, 12:12 PM #1380
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,401
- Rep Power: 3169
Monday 25th March 2024: Back Workout @ 6.15pm in my Home Gym.
Medium/Heavy weights.
1. Seated Machine Pull-down x 140kg x 12 reps x sets.
2. Bent-over-Bench Z-Bar Row x 60kg x 12 reps x sets.
3. High-Low machine pull down x 75kg x 12/12/10 reps x 3 sets.
4. Seated Machine Row x 75kg x 12 reps x 3 sets.
5. Bent over Cable row x 51kg x 12 reps per arm x 3 sets.
6. Seated Machine Row (high to low) x 75kg x 12 reps....then, no rest....Lateral Push-downs x 25kg x 12 reps x 3 sets.
approx. 55 mins.Life is for Living.....& Lifting!
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