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  1. #421
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 28th May 2017: Arm workout @ 11.15am in my Home Gym.
    Workout C - 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 20 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 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 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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  2. #422
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 31st May 2017: Back & Trap workout @ 11.30am 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 16 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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  3. #423
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 1st June 2017: Chest Workout @ 3.15pm in my Home Gym.

    Workout B - Medium weight - High / medium reps....Perfect form.

    Super-set start: Smith Machine Flat Bench Press x 90kg x 12,10,9 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,9 reps x 3 sets.
    Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 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 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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  4. #424
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 4th June 2017: Arm workout @ 10.30am in my Home Gym.
    Workout C - 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 20 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 16 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 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

  5. #425
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 5th June 2017: Leg Workout @ 3.45pm 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 52.5kg - Standing bodyweight + 2No. 26kg 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 12 reps x 70kg.

    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  6. #426
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 6th June 2017: Back & Trap workout @ 1.45am in my Home Gym.

    Workout C - Medium weight - more reps.

    Deadlift x 3 sets x 100kg x 15 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 20 reps.
    Kneeling Machine Pull-down: 3 sets x 67kg x 20,15,12 reps.
    Seated Machine ROWS: 3 sets x 75kg x 16 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. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  7. #427
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 7th June 2017: Chest Workout @ 4.00pm in my Home Gym.

    Workout C - Lighter weight - more reps....Perfect form.

    Super-set start: Smith Machine Flat Bench Press x 80kg x 15,12,10 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,9 reps x 3 sets.
    Flat D.B. Press x 3 sets 32kg D.Bells x 15,15,12 reps.
    30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,12 reps.
    45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 15 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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  8. #428
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 14th June 2017: Chest Workout @ 12.15pm in my Home Gym.

    Workout C - Lighter weight - more reps....Perfect form.

    Super-set start: Smith Machine Flat Bench Press x 80kg 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 30kg D.Bells x 15,15,15 reps.
    30 degree Incline D.B. Press x 3 sets 26kg D.Bells x 15,15,15 reps.
    45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
    Machine chest-fly: 3 sets x 50 kg x 12,12,12 reps.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  9. #429
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 15th June 2017: Back & Trap workout @ 3.45pm in my Home Gym.

    Workout C - Medium weight - more reps.

    Deadlift x 3 sets x 100kg x 15 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 15 reps.
    Kneeling Machine Pull-down: 3 sets x 67kg x 20,16,12 reps.
    Seated Machine ROWS: 3 sets x 75kg x 18 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. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  10. #430
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 18th June 2017: Arm workout @ 8.15am in my Home Gym.
    Workout C - Light Weight & High / Medium Reps.

    Standing EZ Bar Curl x 3 sets x 35kg x 22 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 22 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 16 reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 16 reps per arm x 3 sets.
    Tricep Dip-station x body weight x 3 sets x 16 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

  11. #431
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 20th June 2017: Chest Workout @ 11.45am in my Home Gym.

    Workout C - Lighter weight - more reps....Perfect form.

    Super-set start: Smith Machine Flat Bench Press x 80kg x 13,11,8 reps....no rest...Smith Machine Incline Bench Press x 3 sets x 80kg x 13,11,8 reps x 3 sets.
    Flat D.B. Press x 3 sets 30kg D.Bells x 15 reps.
    30 degree Incline D.B. Press x 3 sets 26kg D.Bells x 16 reps.
    45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
    Incline D.B chest-fly: 3 sets x 15 kg D.Bells x 12 reps.......no rest......press-ups x 12 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  12. #432
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 22nd June 2017: Back & Trap workout @ 3.45pm in my Home Gym.

    Workout C - Medium weight - more reps.

    Deadlift x 3 sets x 110kg x 12 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
    Kneeling Machine Pull-down: 3 sets x 75kg x 16,15,12 reps.
    Seated Machine ROWS: 3 sets x 85kg x 15 reps.

    Tough but Good Stuff!...........approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  13. #433
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 25th June 2017: Shoulder / Trap Workout @ 8.45am in my Home Gym.

    BARBELL SHOULDER PRESS: 3 sets x 60kg x 15 reps.
    DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 15 reps.
    SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

    Good workout - The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  14. #434
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 27th June 2017: Arm workout @ 3.30pm in my Home Gym.
    Workout C - Light Weight & High / Medium Reps.

    Standing EZ Bar Curl x 3 sets x 35kg x 22 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 22 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 16 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

  15. #435
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 29th June 2017: Back & Trap workout @ 12.30pm in my Home Gym.

    Workout C - Medium weight - more reps.

    Deadlift x 3 sets x 110kg x 14,13,12 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
    Kneeling Machine Pull-down: 3 sets x 75kg x 16,15,12 reps.
    Seated Machine ROWS: 3 sets x 85kg x 15 reps.

    Tough but Good Stuff!...........approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  16. #436
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 30th June 2017: Chest Workout @ 10.45am in my Home Gym.

    Workout B - Medium weight - medium reps....Perfect form.

    Smith Machine Flat Bench Press x 100kg x 12 reps
    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 12,12,10 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.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  17. #437
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 4th July 2017: Arm workout @ 3.15pm in my Home Gym.
    Workout C - Light Weight & High / Medium Reps.

    Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 21reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 16 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 16 reps per arm x 3 sets.
    Tricep Dip-station x body weight x 3 sets x 16 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

  18. #438
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 5th July 2017: Leg Workout @ 3.15pm 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 - Calf Press x 3 sets x 20 reps x 100kg.
    Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
    Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
    Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  19. #439
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 7th July 2017: Chest Workout @ 12.15pm in my Home Gym.

    Workout B - Medium weight - medium reps....Perfect form.

    Smith Machine Flat Bench Press x 100kg x 12 reps
    Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,10 reps x 3 sets.
    Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 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 12 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  20. #440
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 10th July 2017: Back & Trap workout @ 3.45pm in my Home Gym.

    Workout B - Medium weight - Medium reps.

    Deadlift x 3 sets x 115kg x 12 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 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 35kg 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

  21. #441
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 12th July 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 - Calf Press x 3 sets x 20 reps x 100kg.
    Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
    Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
    Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

    The workout lasted approx. 55 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  22. #442
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 July 2017: Chest Workout @ 3.30pm in my Home Gym.

    Workout B - Medium weight - medium reps....Perfect form.

    Smith Machine Flat Bench Press x 105kg x 12,10,8 reps
    Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,8 reps x 3 sets.
    Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 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 12 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  23. #443
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 17th July 2017: Arm workout @ 3.30pm in my Home Gym.
    Workout C - Light Weight & High / Medium Reps.

    Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 22 reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.
    Tricep Dip-station x body weight x 3 sets x 16 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

  24. #444
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 July 2017: Leg Workout @ 3.30pm 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 55kg - Standing bodyweight + 2No. 26kg D.Bell Calf Raise x 3 sets x 20 reps.
    Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
    Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

    The workout lasted approx. 55 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  25. #445
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 July 2017: Chest Workout @ 4.15pm in my Home Gym.

    Workout B - Medium weight - medium reps....Perfect form.

    Smith Machine Flat Bench Press x 105kg x 12,10,10 reps
    Smith Machine Incline Bench Press x 3 sets x 85kg x 12,10,10 reps x 3 sets.
    Flat D.B. Press x 3 sets 36kg D.Bells x 12,10,8 reps.
    30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,14,12 reps.
    45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  26. #446
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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
    Saturday 22nd July 2017: Back & Trap workout @ 10.00am in my Home Gym.

    Workout B - Medium weight - Medium reps.

    Deadlift x 3 sets x 115kg x 12 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 100kg x 15 reps.
    Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10reps.
    Seated Machine ROWS: 3 sets x 100kg x 12 reps.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg 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

  27. #447
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 July 2017: Arm workout @ 12.30pm in my Home Gym.
    Workout C - Light Weight & High / Medium Reps.

    Standing EZ Bar Curl x 3 sets x 35kg x 23 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 23 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 23 reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.
    Tricep Dip-station x body weight x 3 sets x 16 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

  28. #448
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 2th July 2017: Chest Workout @ 3.00pm in my Home Gym.

    Workout B - Medium weight - medium reps....Perfect form.

    Smith Machine Flat Bench Press x 105kg x 12,12,11 reps
    Smith Machine Incline Bench Press x 3 sets x 85kg x 12,12,12 reps x 3 sets.
    Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
    30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,14,12 reps.
    45 degree Incline D.B. Press x 3 sets x 26kg D.Bells x 12 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  29. #449
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 30th July 2017: Back & Trap workout @ 9.30am in my Home Gym.

    Workout B - Medium weight - Medium reps.

    Deadlift x 3 sets x 120kg x 10 reps.
    Bent-over Row (Olympic Bar end) x 3 sets x 105kg x 12 reps.
    Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
    Seated Machine ROWS: 3 sets x 100kg x 12 reps.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg 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

  30. #450
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 778
    Rep Power: 2359
    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 1st August 2017: Leg Workout @ 3.45pm 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 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
    Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - 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!
    Reply With Quote

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