Wednesday 11th January 2017: Leg Workout @ 4.00pm 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 12,11,11 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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Thread: My journey to perfection!?!
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01-11-2017, 08:41 AM #361
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Life is for Living.....& Lifting!
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01-15-2017, 01:51 AM #362
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Sunday 15th January 2017: Chest Workout @ 8.45am in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Working out with a friend so gonna go a little heavier!
Smith Machine Flat Bench Press x 3 sets x 110kg x 12,10,10 reps.
Flat D.B. Press x 3 sets 35kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,10,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-17-2017, 08:36 AM #363
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Tuesday 17th January 2017: Back workout @ 3.30pm 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 30kg D.B. X 12,10,8 reps each arm.
Deadlift x 3 sets x 85kg x 10,10,10 reps.....still early days with this one! (previous back injury).
Good Stuff!...........approx. 45 mins.Life is for Living.....& Lifting!
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01-18-2017, 09:30 AM #364
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Wednesday 18th 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 (100kg next week)
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 12,12,11 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 50kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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01-21-2017, 04:07 AM #365
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Saturday 21st January 2017: Chest Workout @ 11.00am in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 110kg x 12,11,10 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.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-23-2017, 05:07 AM #366
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 23rd January 2017: Back workout @ 12.15pm in my Home Gym.
Workout B - Heavy.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 11,9,8 reps.
Seated Machine ROWS: 3 sets x 85kg x 12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Deadlift x 3 sets x 90kg x 10,10,10 reps.....still early days with this one!...but getting there slowly. (previous back injury).
Tough but Good Stuff!...........approx. 40 mins.Life is for Living.....& Lifting!
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01-25-2017, 09:41 AM #367
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Wednesday 25th January 2017: Shoulder / Trap Workout @ 4.45pm in my Home Gym.
Workout A: Heavy.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,12,10 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 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.Life is for Living.....& Lifting!
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01-27-2017, 06:14 AM #368
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Friday 27th January 2017: Arm workout @ 1.55pm 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 push-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 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. 45 mins.Life is for Living.....& Lifting!
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01-28-2017, 04:44 AM #369
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Saturday 28th January 2017: Leg Workout @ 11.45am 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 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
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 12,12,12 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 50kg.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-30-2017, 09:42 AM #370
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 30th January 2017: Chest Workout @ 4.30pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
On my own (no spotter / no assistance).
Smith Machine Flat Bench Press x 3 sets x 115kg x 12,9,7 reps.
Flat D.B. Press x 3 sets 35kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-01-2017, 09:47 AM #371
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Wednesday 1st February 2017: Back workout @ 4.45pm in my Home Gym.
Workout B - Heavy.
Deadlift x 3 sets x 90kg x 10,10,10 reps.....still early days with this one!...but getting there slowly. (previous back injury).
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 40 mins.Life is for Living.....& Lifting!
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02-03-2017, 05:06 AM #372
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Friday 3rd February 2017: Shoulder / Trap Workout @ 12.15pm in my Home Gym.
Workout A: Heavy.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,8 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 15,12,12 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.Life is for Living.....& Lifting!
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02-05-2017, 03:07 AM #373
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Sunday 5th February 2017: Leg Workout @ 10.15am 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 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 27.5kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg......go up 5kg next week.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-06-2017, 09:30 AM #374
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 6th February 2017: Back workout @ 4.45pm in my Home Gym.
Workout B - Heavy.
Deadlift x 3 sets x 95kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 40 mins.Life is for Living.....& Lifting!
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02-08-2017, 09:34 AM #375
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Wednesday 8th February 2017: Chest Workout @ 4.30pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 115kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 10,8,8 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 14,12,12 reps.
45 degree Incline D.B. Press & twist & squeeze x 3 sets x 25kg D.Bells x 12,10,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-13-2017, 09:40 AM #376
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 13th February 2017: Leg Workout @ 4.45pm in my Home Gym.
Workout A - Medium Weight / Reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 15,15,20 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,9 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 60kg.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-14-2017, 09:51 AM #377
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Tuesday 14th February 2017: Chest Workout @ 4.45pm in my Home Gym.
Workout A - Heavier - less reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 115kg x 12,12,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 35kg D.Bells x 12,12,11 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Machine Pek-Dek x 3 sets x 59kg x 15 reps.
The workout lasted approx. 55 mins.Life is for Living.....& Lifting!
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02-16-2017, 09:35 AM #378
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 16th February 2017: Back workout @ 4.30pm in my Home Gym.
Workout B - Heavy.
Deadlift x 3 sets x 95kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,15,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 45 mins.Life is for Living.....& Lifting!
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02-17-2017, 04:32 AM #379
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Friday 17th January 2017: Arm workout @ 11.30am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-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 8kg x 25 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. 45 mins.Life is for Living.....& Lifting!
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02-19-2017, 02:57 AM #380
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Sunday 19th February 2017: Shoulder / Trap Workout @ 9.30am in my Home Gym.
Workout B: Medium.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,15 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 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.Last edited by Stimac1976; 02-19-2017 at 02:59 AM. Reason: Spelling error.
Life is for Living.....& Lifting!
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02-21-2017, 07:44 AM #381
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Tuesday 21st February 2017: Leg Workout @ 2.45pm in my Home Gym.
Workout A - Medium Weight / Reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 27.5kg - Machine Calf Press x 3 sets x 15 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 65kg.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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02-22-2017, 09:21 AM #382
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Wednesday 22nd February 2017: Chest Workout @ 4.15pm in my Home Gym.
Workout B - Medium weight - more reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 90kg x 20,16,12 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 20,16,15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,18,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 50kg x 15 reps....then without rest....Press-ups x 12 reps.
The workout lasted approx. 55 minLife is for Living.....& Lifting!
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02-24-2017, 08:40 AM #383
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Friday 24th February 2017: Back workout @ 3.45pm in my Home Gym.
Workout B - Medium / Heavy - medium / high reps.
Deadlift x 3 sets x 95kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 18 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 18,16,14 reps.
Seated Machine ROWS: 3 sets x 85kg x 18 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 45 mins.Life is for Living.....& Lifting!
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02-26-2017, 03:45 AM #384
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Sunday 25th January 2017: Arm workout @ 10.30am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 35kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 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 15reps 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. 45 mins.Life is for Living.....& Lifting!
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02-28-2017, 08:35 AM #385
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Tuesday 28th February 2017: Chest Workout @ 3.45pm in my Home Gym.
Workout B - Medium weight - more reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 90kg x 22,18,12 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 20,16,16 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 16,16,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 50kg x 15 reps....then without rest....Press-ups x 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-04-2017, 02:44 AM #386
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Saturday March 4th 2017: Back workout @ 10.00am in my Home Gym.
Workout B - Medium / Heavy - medium / high reps.
Deadlift x 3 sets x 100kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 20 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 20,18,15 reps.
Seated Machine ROWS: 3 sets x 75kg x 18 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 45 mins.Life is for Living.....& Lifting!
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03-06-2017, 01:43 AM #387
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Monday 6th March 2017: Leg Workout @ 8.45am in my Home Gym.
Workout A - Medium Weight / Reps....Perfect form.
5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Machine Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 65kg.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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03-07-2017, 09:37 AM #388
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Tuesday 7th March 2017: Chest Workout @ 4.45pm in my Home Gym.
Workout A - Heavy weight - more reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 120kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 12,12,10 reps.
30 degree Incline D.B. Press x 3 sets 35kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 59kg x 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-10-2017, 04:50 AM #389
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Friday 10th March 2017: Arm workout @ 11.45am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.
Standing EZ Bar Curl x 3 sets x 35kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 15reps 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. 45 mins.Life is for Living.....& Lifting!
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03-12-2017, 01:32 AM #390
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,393
- Rep Power: 3168
Sunday 12th March 2017: Shoulder / Trap Workout @ 8.45am in my Home Gym.
Workout B: Medium.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,15 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 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 minsLife is for Living.....& Lifting!
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