Monday 13th March 2017: Back workout @ 4.45pm in my Home Gym.
Workout B - Medium / Heavy - medium / high reps.
Deadlift x 3 sets x 100kg x 12,12,12 reps....Increase weight next week.
Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 20 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 20,18,15 reps.
Seated Machine ROWS: 3 sets x 85kg x 15 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.
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Thread: My journey to perfection!?!
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03-13-2017, 10:42 AM #391
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Life is for Living.....& Lifting!
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03-15-2017, 10:44 AM #392
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 15th 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 12,9,7 reps.
Flat D.B. Press x 3 sets 41kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 36kg D.Bells x 12,9,12 reps.
45 degree Incline D.B. Press x 3 sets x 30kg D.Bells x 12,12, reps.
Super-set: Machine Pek-Dek x 3 sets x 59kg x 12 reps.
The workout lasted approx. 55 min.Life is for Living.....& Lifting!
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03-19-2017, 04:12 AM #393
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 19th March 2017: Arm workout @ 10.15am 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 33kg x 15 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 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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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03-20-2017, 10:00 AM #394
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 20th March 2017: Leg Workout @ 4.15pm 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. 20kg D.Bell 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. 45 mins.Life is for Living.....& Lifting!
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03-22-2017, 10:22 AM #395
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 22nd March 2017: Chest Workout @ 4.15pm in my Home Gym.
Workout B - Lighter weight - more reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 85kg x 20,20,15 reps.
Flat D.B. Press x 3 sets 36kg D.Bells x 15,16,15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15 reps.
45 degree Incline D.B. Press x 3 sets x 23kg D.Bells x 18,16,16 reps.
Super-set: Machine Pek-Dek x 3 sets x 50kg x 15 reps....no rest...Press-ups x 12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-23-2017, 09:32 AM #396
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 23rd March 2017: Back workout @ 3.45pm in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 110kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
One arm D.B. Row: x 3 sets x 32kg D.B. X 12,12,12 reps each arm.
Tough but Good Stuff!...........approx. 50 mins.Life is for Living.....& Lifting!
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04-13-2017, 08:42 AM #397
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04-13-2017, 09:35 AM #398
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 13th April 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 20 reps x 100kg - 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. 25kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,10 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 70kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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04-14-2017, 04:51 AM #399
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 14th April 2017: Chest & Shoulder Workout @ 11.30am in my Home Gym.
Workout A - Heavy`ish weight - medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 15,12,10 reps.
Flat D.B. Press x 3 sets 36kg D.Bells x 15,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15 reps.
45 degree Incline D.B. Press x 3 sets x 23kg D.Bells x 18,16,16 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 min.Life is for Living.....& Lifting!
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04-16-2017, 04:48 AM #400
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 16th April 2017: Back & Trap workout @ 11.45am in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 110kg x 12,10,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 50 mins.Life is for Living.....& Lifting!
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04-18-2017, 08:54 AM #401
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 18th April 2017: Arm workout @ 4.00pm 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 42kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 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 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 20 reps....without rest....Hammer curls x 14kg x 3 sets x 20 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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04-20-2017, 09:45 AM #402
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 20th April 2017: Chest & Shoulder Workout @4.30pm in my Home Gym.
Workout A - Heavy`ish weight - medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 16,12,10 reps.
Flat D.B. Press x 3 sets 41kg D.Bells x 12,10,8 reps.
30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12,9,8 reps (Full Range).
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 min.Life is for Living.....& Lifting!
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04-25-2017, 08:10 AM #403
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 23rd April 2017: Back & Trap workout @ 11.45am in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 115kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 105kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 50 mins.Life is for Living.....& Lifting!
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04-25-2017, 08:53 AM #404
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 25th April 2017: Leg Workout @ 4.00pm 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 - 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. 20kg D.Bell 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 12,10,8 reps x 70kg.
The workout lasted approx. 45 mins.Last edited by Stimac1976; 04-25-2017 at 09:01 AM.
Life is for Living.....& Lifting!
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04-26-2017, 09:01 AM #405
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 26th April 2017: Arm workout @ 4.00pm 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 42kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 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 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 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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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04-28-2017, 09:46 AM #406
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 28th April 2017: Chest & Shoulder Workout @ 4.30pm in my Home Gym.
Workout B - Medium weight - medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 90kg x 20,15,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 40kg x 15 reps (Full Range).
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 min.Life is for Living.....& Lifting!
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05-01-2017, 04:35 AM #407
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 1st May 2017: Back & Trap workout @ 11.15am in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 120kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,10,10 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 55 mins.Life is for Living.....& Lifting!
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05-03-2017, 09:01 AM #408
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 3rd May 2017: Leg Workout @ 4.00pm 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 - 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. 20kg D.Bell 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 12,10,8 reps x 70kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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05-05-2017, 06:52 AM #409
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 5th May 2017: Arm workout @ 2.00pm 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 42kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 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 15 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 15,15,12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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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05-07-2017, 04:11 AM #410
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
0Sunday 7th May 2017: Chest & Shoulder Workout @ 10.30pm in my Home Gym.
Workout B - Medium weight - medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 90kg x 22,15,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 40kg x 15 reps (Full Range).
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 min.Life is for Living.....& Lifting!
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05-09-2017, 05:18 AM #411
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 9th May 2017: Back & Trap workout @ 12.15pm in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 120kg x 12,10,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,12,10 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 55 mins.Life is for Living.....& Lifting!
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05-11-2017, 07:47 AM #412
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 11th May 2017: Chest Workout @ 2.45pm in my Home Gym.
Workout B - Medium weight - medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 100kg x 16,12,12 reps.
Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 reps.
Chest Machine Fly`s x 12 reps x 50kg x 3 set....no rest........press-ups x 12 x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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05-12-2017, 06:29 AM #413
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 12th May 2017: Bicep workout @ 1.45pm in my Home Gym.
Workout C - Light Weight & High / More 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 25kg x 20 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 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 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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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05-15-2017, 08:54 AM #414
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 15th May 2017: Back & Trap workout @ 4.00pm in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 120kg x 12,12,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 110kg x 12,10,8 reps. (next week: lower weight a little for better form).
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 50 mins.Life is for Living.....& Lifting!
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05-16-2017, 05:45 AM #415
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 16th May 2017: Leg Workout @ 1.00pm 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 - 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. 26kg D.Bell 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 70kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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05-16-2017, 05:48 AM #416
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 16th May 2017: Leg Workout @ 1.00pm 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 - 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. 26kg D.Bell 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 70kg.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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05-18-2017, 09:42 AM #417
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursdayth May 2017: Chest & Shoulder Workout @ 4.30pm in my Home Gym.
Workout A - Heavy weight - low / medium reps....Perfect form.
Smith Machine Flat Bench Press x 3 sets x 110kg x 12,9,8 reps.
Flat D.B. Press x 3 sets 41kg D.Bells x 10,8,6 reps.
30 degree Incline D.B. Press x 3 sets 34kg D.Bells x 12,9,7 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15,13, reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 45kg x 12 reps (Full Range).
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
The workout lasted approx. 60 min.Life is for Living.....& Lifting!
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05-21-2017, 04:32 AM #418
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 21st May 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 42kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 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 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 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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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05-23-2017, 05:30 AM #419
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 23rd May 2017: Back & Trap workout @ 12.30pm in my Home Gym.
Workout B - Heavy - medium reps.
Deadlift x 3 sets x 120kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 15 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
Tough but Good Stuff!...........approx. 50 mins.Life is for Living.....& Lifting!
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05-24-2017, 05:10 AM #420
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 24th May 2017: Chest Workout @ 12.15pm in my Home Gym.
Workout B - Medium weight - High / medium reps....Perfect form.
Super-set start: Smith Machine Flat Bench Press x 90kg x 12,10,8 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.
Machine chest-fly: 3 sets x 50 kg x 15,12,12 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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