Monday 9th Feb 2015: Shoulder / Trap Workout @ 10.45am in my Home Gym......The kids have broken up from school for a week so working out earlier & taking them out for some fresh air this afternoon
SEATED BARBELL SHOULDER PRESS: 3 sets x 65kg x 12,10,8 reps. (1950kg)......5kg increase on lift.
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12 reps. (1200kg)........5kg increase on each D.Bell.
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg)
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps. (3000kg)
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg)
Tough workout without spotters.
The workout lasted approx. 40 mins....8910kg lifted.
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Thread: My journey to perfection!?!
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02-09-2015, 03:28 AM #31
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
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02-10-2015, 06:16 AM #32
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 10th February 2015: Bicep Workout @ 1.15pm in my Home Gym.....with Matt (yes he`s made it lol).
Upped most exercises by 5kg.
Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.......(Matt 12,10,8 reps).
Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps......(Matt 12,10,8 reps).
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps...(Matt 10,8,8 reps).
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.....(Matt 10,7,8 reps).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......(Matt 20,18,20 reps).
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm)........(Matt 9kg D.Bell x 6,7,8 reps).
Workout was good & lasted approx. 45 mins
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02-11-2015, 06:25 AM #33
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02-12-2015, 02:50 AM #34
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Thursday 12th Feb 2015: Chest Workout @ 9.45pm in my Home Gym....Working out early today with Mat
Super-Set 1 - Flat Free Bench 80kg x 12,12,12 reps........immediately after (no rest) Incline Smith Bench (closer grip) 45kg x 12,12,12 reps x 3 sets. (3900kg)...........Matt: Flat Bench only - 80kg x 8,8,8 reps (1920kg).
Super-Set 2 - Flat D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Incline D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).......Matt: Incline 25kg D.Bells x 8,7,7 reps (1100kg).
Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12 (Matt 25kg x 12,12,12 reps)........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).....(Matt x 7,7,6 reps - 1500kg).
Incline Press-ups - B/weight x 12 reps.....Matt none.
Total Lifted = 9480kg minus B/w press-ups.....(Matt - 4520kg).
Good workout.
The workout lasted approx. 40 mins.
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02-15-2015, 03:43 AM #35
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 15th Feb 2015: Back / Lat Workout @ 10.45am in my Home Gym......with Matt.
The weights have been upped from last week.
KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps (2520kg)....Matt 12,10,10.
Sitting Smith Preacher Pull-Back x 3 sets x 70kg x 12,12,12 reps. (2520kg).....Matt 8,8,6.
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,10,8 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 10,10,8 each arm. (3300kg)......Matt 10 & 8, 8 & 7, 8 & 5.
SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).......Matt 8,10,8
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps. (1800kg).....Matt 8,7,5
STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg)........Matt 5,5,5.
Good but tough workout (14,040kg lifted).
The workout lasted approx. 50 mins
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02-16-2015, 08:20 AM #36
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 16th Feb 2015: Shoulder / Trap Workout @ 3.30pm in my Home Gym......with Matt.
SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,10,8 reps. (2100kg)......5kg increase on lift.........Matt 4,3,2 (got to 6,5,5 assisted).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,10,10 reps. (1280kg)...Matt: 15kg D.Bells 6,8,7.
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).....Matt 7,4,3.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps. (3000kg)......Matt 12,10,8 - (good lad).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg) Matt: 15kg plate x 12,10,8 & 11,8,4.
Good workout.
The workout lasted approx. 45 mins....9140kg lifted.
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02-17-2015, 08:09 AM #37
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 17th February 2015: Bicep Workout @ 3.15pm in my Home Gym.....with Matt.
Going to lift what I did last week then up them again next week.
Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.......(Matt 12,10,8 reps).
Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps......(Matt 12,10,8 reps).
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps...(Matt 10,8,8 reps).
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.....(Matt 10,7,9 reps).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......(Matt 20,18,20 reps).
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm)........(Matt 9kg D.Bell x 6,7,8 reps).
Workout was good & lasted approx. 40 mins....5 mins quicker than last week.Last edited by Stimac1976; 02-18-2015 at 12:48 AM. Reason: spelling mistake
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02-18-2015, 12:52 AM #38
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02-19-2015, 09:15 AM #39
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Thursday 19th Feb 2015: Chest Workout @ 4.00pm in my Home Gym....with Matt & Needham.
Flat Bench Press with Olympic bar:
1 set x 80kg x 20 reps.......Matt x 80kg x 10 reps.
1 set x 80kg x 15 reps.......Matt x 80kg x 7 reps.
1 set x 80kg x 12 reps.......Matt x 80kg x 5 reps.
1 set x 80kg x 10 reps...4560kg....Matt x 80kg x 3 reps.
Inc. D.B. Press: 4 sets x 25kg D.Bells x 20,15,15,12 reps..3100kg.......Matt same weight 9,7,6,4 reps.
Smith Machine Peck-Deck: 4 sets x 45kg x 20,12,12,? reps..2520kg....Matt: 35kg x 12,10,9,9 reps.
Incline Flyes: 4 sets x 15kg D.Bells x 20,15,15,12...1860kg....Matt x 8,?,?,? reps.
The workout lasted approx. 50 mins....12,040kg lifted.
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02-21-2015, 03:11 AM #40
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Saturday 21st Feb 2015: Back / Lat Workout @ 10.15am in my Home Gym.
I decided against upping the weights for this workout this week, however, I performed a few more reps where I could.
KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 15 reps (3150kg).
Sitting Smith Preacher Pull-Back x 3 sets x 70kg x 12,12,12 reps. (2520kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,10,10 each arm. (3800kg).
SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps. (1800kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg).
Good but tough workout (15,170kg lifted).....a few more reps than last week but could really of done with a few more meals inside me before this workout.......approx. 45 mins.Life is for Living.....& Lifting!
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02-23-2015, 02:14 AM #41
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02-23-2015, 11:22 AM #42
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 28th Feb 2015: Shoulder / Trap Workout @ 6.30pm in my Home Gym......with Matt.
SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,10 reps. (2380kg).........Matt 7,4,3.
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,12,10 reps. (1360kg)...Matt: 15kg D.Bells 9,8,8.
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps. (1600kg).....Matt 8,6,5.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3600kg)......Matt 12,11,9 - (good lad).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg) Matt: 15kg plate x 12,10,8 & 12,8,4.
Good workout....weights stayed the same but reps were up.
The workout lasted approx. 45 mins....10,200kg lifted....just over a ton increase.Life is for Living.....& Lifting!
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02-23-2015, 11:47 AM #43
It's cool that Matt works out with you regularly. That's something I miss. Have a good friend from Leeds used to lift with. I hardly see him anymore. I'm gonna give him a call.
How's that condition treating you?
Cheers."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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02-26-2015, 12:11 AM #44
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Hey Marius. Yeah he was ill over Xmas & New year so it took him a while to get back. Good to have company & a spotter. He works strange shifts so we try & alter workout times to suit this, guess it helps confuse our bodies.
Yeah give the guy a cool lol. I have had many friends come up to the gym over the years but Matt seems the most consistent, weight-training isn't for everybody!
Thanks for asking about my condition. Still on two crutches when leaving the house although I can stumble around the gym for the majority of the time just supporting myself on the furnishings. My upper body stuff is fine, stronger than ever & my lower body is getting there, so should hopefully be off the crutches soon, however, I keep saying that then end up stumbling haha......cheers for the comment dude & keep progressing with your trainingLife is for Living.....& Lifting!
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02-26-2015, 12:17 AM #45
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Should of posted this yesterday..........Wednesday th February 2015: Bicep Workout @ 4.00pm in my Home Gym.
It was my aim to up the weights again for this workout this week but I have been painting ceilings etc so decided against it as my arms were already killing lol.
Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.
Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps.
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total).
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).
Workout was good & lasted approx. 40 mins...........also did 30 mins on stationary bike & a core workout earlier in the day.Life is for Living.....& Lifting!
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02-26-2015, 06:26 AM #46
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Thursday 26th Feb 2015: Chest Workout @ 1.45pm in my Home Gym.
On my own today so its still fairly heavy lifts but with high volume super-sets.....here goes!
Super-Set 1 - Incline Free Bench 70kg x 12,12,12 reps........immediately after (no rest) Flat Smith Bench (closer grip) 50kg x 12,12,12 reps x 3 sets. (4320kg).
Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).
Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
Low cable one-arm cross-over 10kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).
Good workout....11,340kg pressed.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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03-01-2015, 03:01 AM #47
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 1st March 2015: Shoulder / Trap / Back / Lat Workout @ 10.00am in my Home Gym.
I was unable to do Saturdays Back workout & I`m at a Funeral tomorrow so will be missing my Shoulder session, therefore, I am combining the two today........Gonna be a tough one!.
SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,12 reps. (2520kg).
KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps (2520kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,12,10 reps. (1440kg).
Sitting Smith Preacher Pull-Back x 3 sets x 75kg x 12,10,8 reps. (2250kg).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).
SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3600kg).
Good workout......could of been better with more fuel inside me but had to work out early as out this afternoon.
The workout lasted approx. 50 mins....15,780kg lifted.Life is for Living.....& Lifting!
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03-03-2015, 06:35 AM #48
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 3rd March 2015: Bicep Workout @ 2.00pm in my Home Gym.
Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.....1620kg.
Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps.....1620kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.......1350kg.
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps......1080kg
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......1230kg
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).....1080kg.
Workout was good (7980kg curled) & lasted approx. 35 mins.Life is for Living.....& Lifting!
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03-04-2015, 11:41 AM #49
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Thursday 4th March 2015: Chest Workout @ 6.30pm in my Home Gym.
Incline Bench Press with Olympic bar:
3 sets x 90kg x 10,8,6 reps.......Matt x 90kg x 3 + 3*, 6* neg movement unassisted, 5* neg movement unassisted,reps (* = assisted).
Flat Bench Press with Olympic bar:
3 sets x 100kg x 6,5,5 reps.......4 sets Matt x 60kg x 10,8,7,6 reps.
1 set x 60kg x 23 reps (me).
Inc. D.B. Press: 4 sets x 25kg D.Bells x 15,12,10,12 reps.......Matt same weight 6,4,3,2 reps.
Smith Machine Peck-Deck: 3 sets x 50kg x 12,10,8 reps..2520kg....Matt: 35kg x 12,10,8 reps.
Incline Flyes: 3 sets x 15kg D.Bells x 12 reps...1860kg....Matt x 7,6,5 reps.
Good stuff - The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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03-06-2015, 01:39 AM #50
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 6th March 2015: Back / Lat Workout @ 8.45am in my Home Gym.
Time to up the weights again!
KNEELING HIGH PULLEY ROW: 3 sets x 72.5kg x 12,10,8 reps (2175kg).
Sitting Smith Preacher Pull-Back x 3 sets x 75kg x 12,10,8 reps. (2250kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,10,10 each arm. (3960kg).
SEATED CABLE ROWS: 3 sets x 67.5kg x 12,10,8 reps. (2025kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 62.5kg x 12,10,8 reps. (1875kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg).
Good but tough early morning workout (14,235kg lifted)......approx. 45 mins.Life is for Living.....& Lifting!
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03-08-2015, 04:21 AM #51
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 8th March 2015: Shoulder / Trap Workout @ 10.30pm in my Home Gym.
Time to up the weights again!
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,10,8 reps. (2250kg).
SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,8,6 reps. (1320kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 22.5kg per D.B. x 10,10,8 reps. (1260kg).
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3780kg).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1500kg).
Toughest shoulder / trap workout to date especially with no spotter / assistance....all exercises went up in weight but slight drop in reps in places.
The workout lasted approx. 45 mins....10,100kg lifted.Life is for Living.....& Lifting!
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03-10-2015, 06:44 AM #52
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Tuesday 10th March 2015: Bicep Workout @ 1.00pm in my Home Gym.
Lets up the weights again!
Smith Bench Preacher Curl: 3 sets x 47.5kg x 12 reps.....1710kg.
Smith Bench Reverse Preacher Curl: 3 sets x 47.5kg x 12 reps.....1710kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 35kg x 12 reps.......1260kg.
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps......1080kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).....1080kg.
Workout was good (8190kg curled) & lasted approx. 35 mins.Life is for Living.....& Lifting!
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03-12-2015, 07:48 AM #53
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Thursday 12th March 2015: Chest Workout @ 1.45pm in my Home Gym...with Matt.
Workout B - Super-sets.
Super-Set 1 - Incline Free Bench 75kg x 12,10,12 reps........immediately after (no rest) Flat Smith Bench (closer grip) 60kg x 12,10,12 reps x 3 sets. (4320kg).......Matt - same weight 8 & 8, 5 & 5, 2 & 2.
Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).....Matt same weight: 5 & 8, 4 & 10,
Super-Set 3 - Smith Peck-Deck 47.5kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2790kg).........Matt: 35kg x 15kg D.Bells: 12 & 9, 9 & 10, 11 & 8.
Low cable one-arm cross-over 10kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).
Matt same weight 10 & 10 all sets.
Good workout....11,430kg pressed.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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03-13-2015, 07:51 AM #54
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Friday 13th March 2015: 1.45pm - Core Workout @ Home Gym....with Matt.
For anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.
Stretches.
FS40 X 3.
LE40 X 3.
LG20 X 3.
STCR70 X 3.
SECR70 X 3.
SLD60 X 3.
Good stuff & lasted approx. 45mins.Life is for Living.....& Lifting!
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03-13-2015, 07:57 AM #55
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03-15-2015, 02:25 AM #56
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03-15-2015, 02:41 AM #57
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03-15-2015, 03:11 AM #58
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Sunday 15th March 2015: Back / Lat Workout @ 9.15am in my Home Gym.
Upped the weights again.
KNEELING HIGH PULLEY ROW: 3 sets x 75kg x 12,10,8 reps (2250kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 10,10,10 reps. (2400kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 75kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,12,12 each arm. (4140kg).
SEATED CABLE ROWS: 3 sets x 70kg x 12,10,8 reps. (2100kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 65kg x 12,10,8 reps. (1950kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 67.5kg x 12 reps. (2430kg).
Really tough early morning workout (15,270kg lifted)......approx. 45 minsLife is for Living.....& Lifting!
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03-15-2015, 03:18 AM #59
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
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03-16-2015, 12:13 PM #60
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,412
- Rep Power: 3170
Monday 16th March 2015: Shoulder / Trap Workout @ 6.15pm in my Home Gym.....with Matt & Needham.
Not going to up the weights on this workout this week, but will try for more reps if possible!?!
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,12,10 reps. (2550kg).....Matt 6,3,2.
SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,8,8 reps. (1430kg).....Matt 6,5,3.
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 22.5kg per D.B. x 12,12,10 reps. (1530kg)......Matt 7,5,3.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3780kg).....Matt 12,12,12 (good lad!).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1500kg).......Matt 15kg plate & 9kg D.Bell x 12,10,8.
Tough stuff......Managed more reps than last week so 700k increase.....Will try & up weights next week?!?
The workout lasted approx. 45 mins....10,790kg lifted.Life is for Living.....& Lifting!
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