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  1. #541
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 19th May 2018: Back & Trap workout @ 10.00am in my Home Gym.

    Workout B - Slightly Lighter.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 13,13,13 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 16 reps.
    3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
    4. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
    5. Seated Machine ROWS: 3 sets x 75kg x 15 reps.
    6. To finish - Seated pull x 3 sets x 60kg x 15 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  2. #542
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 22nd May 2018: Arm workout @ 4.15pm in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg 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 20 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

  3. #543
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 24th May 2018: Chest & Shoulder Workout @ 9.00am in my Home Gym.

    Workout B - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 20,12,12 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 16,16,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,12,12 reps.
    5. Machine Machine Pek-Dex x 100kg x 20,15,15 reps.

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

  4. #544
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 1st June 2018: Chest & Shoulder Workout @ 10.30am in my Home Gym.

    Workout A - Slightly Heavier.

    1. Smith Machine Flat Bench Press x 110kg x 12,10,8 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

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

  5. #545
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 2nd June 2018: Back & Trap workout @ 11.45am in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
    3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
    4. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
    5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
    6. To finish - Seated pull x 3 sets x 70kg x 15 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  6. #546
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 8th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. Smith Machine Flat Bench Press x 110kg x 13,11,9 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 14,10,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
    5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

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

  7. #547
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 9th June 2018: Back & Trap workout @ 10.45am in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
    3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
    4. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
    5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
    6. To finish - Seated pull x 3 sets x 70kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  8. #548
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 12th June 2018: Arm workout @ 4.00pm in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 16 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg 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 20 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

  9. #549
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 15th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. Smith Machine Flat Bench Press x 110kg x 14,12,9 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 14,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
    5. Machine Machine Pek-Deck x 100kg x 17,17,17 reps.

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

  10. #550
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 19th June 2018: Arm workout @ 10.30am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 16 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg 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 20 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

  11. #551
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 22nd June 2018: Chest & Shoulder Workout @ 1.00pm in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,10,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

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

  12. #552
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 26th June 2018: Back & Trap workout @ 3.45pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,10,8 reps.
    4. Bent-over smith row x 60kg x 3 sets x 12 reps.
    5. Bent-over one-arm row: 3 sets x 23kg D.Bell x 12 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  13. #553
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 30th June 2018: Chest & Shoulder Workout @ 10.00am in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 15,12,12 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,14 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

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

  14. #554
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 3rd July 2018: Back & Trap workout @ 4.30pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,10,8 reps.
    4. Bent-over smith row x 70kg x 3 sets x 12 reps.
    5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  15. #555
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 9th June 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 16,13,12 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,11,10 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

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

  16. #556
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 13th July 2018: Back & Trap workout @ 1.00pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,10,10 reps.
    4. Bent-over smith row x 80kg x 3 sets x 12 reps.
    5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  17. #557
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 14th July 2018: Arm workout @ 10.00am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
    Tricep Dips x 3 sets x Bodyweight x 15 reps.
    Seated 2 handed Tricep Extension x 3 sets x 20kg x 12 reps.
    Two-hand seated Bicep Hammer curl x 3 sets x 40kg x 12 reps.
    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

  18. #558
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 17th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 17,12,10 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,10 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

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

  19. #559
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 20th July 2018: Back & Trap workout @ 1.00pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,12,10 reps.
    4. Bent-over smith row x 80kg x 3 sets x 12 reps.
    5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  20. #560
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 25th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 14,11,10 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  21. #561
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
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    Stimac1976 is offline
    Saturday 28th July 2018: Back & Trap workout @ 1.45pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,11,10 reps.
    4. Bent-over smith row x 80kg x 3 sets x 15 reps.
    5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  22. #562
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
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    Stimac1976 is offline
    Monday 30th July 2018: Arm & Shoulder workout @ 4.00pm in my Home Gym.

    Two-hand seated Bicep curl x 3 sets x 40kg x 12 reps.
    Tricep Dips x 3 sets x Bodyweight 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.
    Seated 2 handed Tricep Extension x 3 sets x 20kg x 15 reps.
    Military Press (Olympic Bar) x 3 sets x 60kg x 12 reps.
    D.Bell Shoulder Press x 3 sets x 27kg D.Bells x 12 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. 40 mins.
    Life is for Living.....& Lifting!
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  23. #563
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
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    Stimac1976 is offline
    Friday 3rd August 2018: Chest & Shoulder Workout @ 115pm in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 16,15,10 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,10 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  24. #564
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 4th August 2018: Back & Trap workout @ 10.00am in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
    4. Bent-over smith row x 80kg x 3 sets x 15 reps.
    5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  25. #565
    Registered User reignman76's Avatar
    Join Date: Jan 2018
    Age: 51
    Posts: 269
    Rep Power: 394
    reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250) reignman76 has a spectacular aura about. (+250)
    reignman76 is offline
    Hey good job. Keep it up
    Reply With Quote

  26. #566
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
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    Stimac1976 is offline
    Originally Posted by reignman76 View Post
    Hey good job. Keep it up
    Thanks Man.
    Life is for Living.....& Lifting!
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  27. #567
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 9th August 2018: Chest & Shoulder Workout @ 12.45pm in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 17,14,11 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,15,10 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

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

  28. #568
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 11th August 2018: Back & Trap workout @ 10.15am in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
    4. Bent-over smith row x 85kg x 3 sets x 12 reps.
    5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,10 reps per arm.
    6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  29. #569
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 August 2018: Chest & Shoulder Workout @ 3.45pm in my Home Gym.

    Workout A - Slightly Lighter.

    1. Smith Machine Flat Bench Press x 100kg x 18,15,12 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,13,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
    5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

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

  30. #570
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 919
    Rep Power: 2371
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 17th August 2018: Back, Trap & Bicipeworkout @ 12.15pm in my Home Gym.

    Workout A - Slightly Heavier.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
    2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
    3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
    4. Bent-over smith row x 85kg x 3 sets x 12 reps.
    5. 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.
    6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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