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  1. #391
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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.
    Life is for Living.....& Lifting!
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  2. #392
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  3. #393
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  4. #394
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  5. #395
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  6. #396
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  7. #397
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    I have been computer`less over the last 2 weeks or so....still been training hard but not been able to log my workouts.....back to business now though.
    Life is for Living.....& Lifting!
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  8. #398
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  9. #399
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  10. #400
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  11. #401
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  12. #402
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  13. #403
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  14. #404
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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 10:01 AM.
    Life is for Living.....& Lifting!
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  15. #405
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  16. #406
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  17. #407
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  18. #408
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  19. #409
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  20. #410
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
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    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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  21. #411
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  22. #412
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  23. #413
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  24. #414
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  25. #415
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  26. #416
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  27. #417
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  28. #418
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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  29. #419
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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!
    Reply With Quote

  30. #420
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    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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