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  1. #31
    Registered User Stimac1976's Avatar
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    Monday 9th Feb 2015: Shoulder / Trap Workout @ 10.45am in my Home Gym......The kids have broken up from school for a week so working out earlier & taking them out for some fresh air this afternoon

    SEATED BARBELL SHOULDER PRESS: 3 sets x 65kg x 12,10,8 reps. (1950kg)......5kg increase on lift.
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12 reps. (1200kg)........5kg increase on each D.Bell.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg)
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps. (3000kg)
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg)

    Tough workout without spotters.
    The workout lasted approx. 40 mins....8910kg lifted.
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  2. #32
    Registered User Stimac1976's Avatar
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    Tuesday 10th February 2015: Bicep Workout @ 1.15pm in my Home Gym.....with Matt (yes he`s made it lol).

    Upped most exercises by 5kg.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.......(Matt 12,10,8 reps).
    Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps......(Matt 12,10,8 reps).
    CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps...(Matt 10,8,8 reps).
    Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.....(Matt 10,7,8 reps).
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......(Matt 20,18,20 reps).
    CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm)........(Matt 9kg D.Bell x 6,7,8 reps).

    Workout was good & lasted approx. 45 mins
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  3. #33
    Registered User Stimac1976's Avatar
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    Wednesday 11th Feb 2015: 35min x Back stretches & ab work.
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  4. #34
    Registered User Stimac1976's Avatar
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    Thursday 12th Feb 2015: Chest Workout @ 9.45pm in my Home Gym....Working out early today with Mat

    Super-Set 1 - Flat Free Bench 80kg x 12,12,12 reps........immediately after (no rest) Incline Smith Bench (closer grip) 45kg x 12,12,12 reps x 3 sets. (3900kg)...........Matt: Flat Bench only - 80kg x 8,8,8 reps (1920kg).
    Super-Set 2 - Flat D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Incline D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).......Matt: Incline 25kg D.Bells x 8,7,7 reps (1100kg).
    Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12 (Matt 25kg x 12,12,12 reps)........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).....(Matt x 7,7,6 reps - 1500kg).
    Incline Press-ups - B/weight x 12 reps.....Matt none.

    Total Lifted = 9480kg minus B/w press-ups.....(Matt - 4520kg).

    Good workout.
    The workout lasted approx. 40 mins.
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  5. #35
    Registered User Stimac1976's Avatar
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    Sunday 15th Feb 2015: Back / Lat Workout @ 10.45am in my Home Gym......with Matt.

    The weights have been upped from last week.

    KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps (2520kg)....Matt 12,10,10.
    Sitting Smith Preacher Pull-Back x 3 sets x 70kg x 12,12,12 reps. (2520kg).....Matt 8,8,6.
    SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,10,8 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 10,10,8 each arm. (3300kg)......Matt 10 & 8, 8 & 7, 8 & 5.
    SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).......Matt 8,10,8
    CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps. (1800kg).....Matt 8,7,5
    STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg)........Matt 5,5,5.

    Good but tough workout (14,040kg lifted).
    The workout lasted approx. 50 mins
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  6. #36
    Registered User Stimac1976's Avatar
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    Monday 16th Feb 2015: Shoulder / Trap Workout @ 3.30pm in my Home Gym......with Matt.

    SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,10,8 reps. (2100kg)......5kg increase on lift.........Matt 4,3,2 (got to 6,5,5 assisted).
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,10,10 reps. (1280kg)...Matt: 15kg D.Bells 6,8,7.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).....Matt 7,4,3.
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps. (3000kg)......Matt 12,10,8 - (good lad).
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg) Matt: 15kg plate x 12,10,8 & 11,8,4.

    Good workout.
    The workout lasted approx. 45 mins....9140kg lifted.
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  7. #37
    Registered User Stimac1976's Avatar
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    Tuesday 17th February 2015: Bicep Workout @ 3.15pm in my Home Gym.....with Matt.

    Going to lift what I did last week then up them again next week.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.......(Matt 12,10,8 reps).
    Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps......(Matt 12,10,8 reps).
    CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps...(Matt 10,8,8 reps).
    Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.....(Matt 10,7,9 reps).
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......(Matt 20,18,20 reps).
    CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm)........(Matt 9kg D.Bell x 6,7,8 reps).

    Workout was good & lasted approx. 40 mins....5 mins quicker than last week.
    Last edited by Stimac1976; 02-18-2015 at 01:48 AM. Reason: spelling mistake
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  8. #38
    Registered User Stimac1976's Avatar
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    Wednesday 18th Feb 2015: 45 mins on the stationary bike this morning......now time to chill for the rest of the day, yay!
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  9. #39
    Registered User Stimac1976's Avatar
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    Thursday 19th Feb 2015: Chest Workout @ 4.00pm in my Home Gym....with Matt & Needham.

    Flat Bench Press with Olympic bar:
    1 set x 80kg x 20 reps.......Matt x 80kg x 10 reps.
    1 set x 80kg x 15 reps.......Matt x 80kg x 7 reps.
    1 set x 80kg x 12 reps.......Matt x 80kg x 5 reps.
    1 set x 80kg x 10 reps...4560kg....Matt x 80kg x 3 reps.
    Inc. D.B. Press: 4 sets x 25kg D.Bells x 20,15,15,12 reps..3100kg.......Matt same weight 9,7,6,4 reps.
    Smith Machine Peck-Deck: 4 sets x 45kg x 20,12,12,? reps..2520kg....Matt: 35kg x 12,10,9,9 reps.
    Incline Flyes: 4 sets x 15kg D.Bells x 20,15,15,12...1860kg....Matt x 8,?,?,? reps.

    The workout lasted approx. 50 mins....12,040kg lifted.
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  10. #40
    Registered User Stimac1976's Avatar
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    Saturday 21st Feb 2015: Back / Lat Workout @ 10.15am in my Home Gym.

    I decided against upping the weights for this workout this week, however, I performed a few more reps where I could.

    KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 15 reps (3150kg).
    Sitting Smith Preacher Pull-Back x 3 sets x 70kg x 12,12,12 reps. (2520kg).
    SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,10,10 each arm. (3800kg).
    SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).
    CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps. (1800kg).
    STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg).

    Good but tough workout (15,170kg lifted).....a few more reps than last week but could really of done with a few more meals inside me before this workout.......approx. 45 mins.
    Life is for Living.....& Lifting!
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  11. #41
    Registered User Stimac1976's Avatar
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    Monday 23rd Feb 2015:
    40 mins on the stationary bike before breakfast......I feel a little more awake....now time to eat.
    Shoulders / Traps later!
    Life is for Living.....& Lifting!
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  12. #42
    Registered User Stimac1976's Avatar
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    Monday 28th Feb 2015: Shoulder / Trap Workout @ 6.30pm in my Home Gym......with Matt.

    SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,10 reps. (2380kg).........Matt 7,4,3.
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,12,10 reps. (1360kg)...Matt: 15kg D.Bells 9,8,8.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps. (1600kg).....Matt 8,6,5.
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3600kg)......Matt 12,11,9 - (good lad).
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1260kg) Matt: 15kg plate x 12,10,8 & 12,8,4.

    Good workout....weights stayed the same but reps were up.
    The workout lasted approx. 45 mins....10,200kg lifted....just over a ton increase.
    Life is for Living.....& Lifting!
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  13. #43
    Bammed Marius_Ursus's Avatar
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    It's cool that Matt works out with you regularly. That's something I miss. Have a good friend from Leeds used to lift with. I hardly see him anymore. I'm gonna give him a call.

    How's that condition treating you?

    Cheers.
    Thanks for reading,
    TomB

    "If you are under-muscled and increase strength, you will gain muscle." - Anon

    Also, taxation is theft.
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  14. #44
    Registered User Stimac1976's Avatar
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    Stimac1976 is offline
    Originally Posted by Marius_Ursus View Post
    It's cool that Matt works out with you regularly. That's something I miss. Have a good friend from Leeds used to lift with. I hardly see him anymore. I'm gonna give him a call.

    How's that condition treating you?

    Cheers.
    Hey Marius. Yeah he was ill over Xmas & New year so it took him a while to get back. Good to have company & a spotter. He works strange shifts so we try & alter workout times to suit this, guess it helps confuse our bodies.
    Yeah give the guy a cool lol. I have had many friends come up to the gym over the years but Matt seems the most consistent, weight-training isn't for everybody!
    Thanks for asking about my condition. Still on two crutches when leaving the house although I can stumble around the gym for the majority of the time just supporting myself on the furnishings. My upper body stuff is fine, stronger than ever & my lower body is getting there, so should hopefully be off the crutches soon, however, I keep saying that then end up stumbling haha......cheers for the comment dude & keep progressing with your training
    Life is for Living.....& Lifting!
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  15. #45
    Registered User Stimac1976's Avatar
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    Should of posted this yesterday..........Wednesday th February 2015: Bicep Workout @ 4.00pm in my Home Gym.

    It was my aim to up the weights again for this workout this week but I have been painting ceilings etc so decided against it as my arms were already killing lol.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.
    Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps.
    CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.
    Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total).
    CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).

    Workout was good & lasted approx. 40 mins...........also did 30 mins on stationary bike & a core workout earlier in the day.
    Life is for Living.....& Lifting!
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  16. #46
    Registered User Stimac1976's Avatar
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    Thursday 26th Feb 2015: Chest Workout @ 1.45pm in my Home Gym.

    On my own today so its still fairly heavy lifts but with high volume super-sets.....here goes!

    Super-Set 1 - Incline Free Bench 70kg x 12,12,12 reps........immediately after (no rest) Flat Smith Bench (closer grip) 50kg x 12,12,12 reps x 3 sets. (4320kg).
    Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).
    Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
    Low cable one-arm cross-over 10kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).

    Good workout....11,340kg pressed.
    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  17. #47
    Registered User Stimac1976's Avatar
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    Sunday 1st March 2015: Shoulder / Trap / Back / Lat Workout @ 10.00am in my Home Gym.

    I was unable to do Saturdays Back workout & I`m at a Funeral tomorrow so will be missing my Shoulder session, therefore, I am combining the two today........Gonna be a tough one!.

    SEATED BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,12 reps. (2520kg).
    KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps (2520kg).
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 12,12,10 reps. (1440kg).
    Sitting Smith Preacher Pull-Back x 3 sets x 75kg x 12,10,8 reps. (2250kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).
    SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg).
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3600kg).

    Good workout......could of been better with more fuel inside me but had to work out early as out this afternoon.
    The workout lasted approx. 50 mins....15,780kg lifted.
    Life is for Living.....& Lifting!
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  18. #48
    Registered User Stimac1976's Avatar
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    Tuesday 3rd March 2015: Bicep Workout @ 2.00pm in my Home Gym.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps.....1620kg.
    Smith Bench Reverse Preacher Curl: 3 sets x 45kg x 12 reps.....1620kg.
    WIDE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.......1350kg.
    Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps......1080kg
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,26 (in total)......1230kg
    CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).....1080kg.

    Workout was good (7980kg curled) & lasted approx. 35 mins.
    Life is for Living.....& Lifting!
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  19. #49
    Registered User Stimac1976's Avatar
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    Thursday 4th March 2015: Chest Workout @ 6.30pm in my Home Gym.

    Incline Bench Press with Olympic bar:
    3 sets x 90kg x 10,8,6 reps.......Matt x 90kg x 3 + 3*, 6* neg movement unassisted, 5* neg movement unassisted,reps (* = assisted).
    Flat Bench Press with Olympic bar:
    3 sets x 100kg x 6,5,5 reps.......4 sets Matt x 60kg x 10,8,7,6 reps.
    1 set x 60kg x 23 reps (me).
    Inc. D.B. Press: 4 sets x 25kg D.Bells x 15,12,10,12 reps.......Matt same weight 6,4,3,2 reps.
    Smith Machine Peck-Deck: 3 sets x 50kg x 12,10,8 reps..2520kg....Matt: 35kg x 12,10,8 reps.
    Incline Flyes: 3 sets x 15kg D.Bells x 12 reps...1860kg....Matt x 7,6,5 reps.

    Good stuff - The workout lasted approx. 55 mins.
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  20. #50
    Registered User Stimac1976's Avatar
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    Friday 6th March 2015: Back / Lat Workout @ 8.45am in my Home Gym.

    Time to up the weights again!

    KNEELING HIGH PULLEY ROW: 3 sets x 72.5kg x 12,10,8 reps (2175kg).
    Sitting Smith Preacher Pull-Back x 3 sets x 75kg x 12,10,8 reps. (2250kg).
    SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,10,10 each arm. (3960kg).
    SEATED CABLE ROWS: 3 sets x 67.5kg x 12,10,8 reps. (2025kg).
    CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 62.5kg x 12,10,8 reps. (1875kg).
    STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg).

    Good but tough early morning workout (14,235kg lifted)......approx. 45 mins.
    Life is for Living.....& Lifting!
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  21. #51
    Registered User Stimac1976's Avatar
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    Sunday 8th March 2015: Shoulder / Trap Workout @ 10.30pm in my Home Gym.

    Time to up the weights again!

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,10,8 reps. (2250kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,8,6 reps. (1320kg).
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 22.5kg per D.B. x 10,10,8 reps. (1260kg).
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3780kg).
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1500kg).

    Toughest shoulder / trap workout to date especially with no spotter / assistance....all exercises went up in weight but slight drop in reps in places.
    The workout lasted approx. 45 mins....10,100kg lifted.
    Life is for Living.....& Lifting!
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  22. #52
    Registered User Stimac1976's Avatar
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    Tuesday 10th March 2015: Bicep Workout @ 1.00pm in my Home Gym.

    Lets up the weights again!

    Smith Bench Preacher Curl: 3 sets x 47.5kg x 12 reps.....1710kg.
    Smith Bench Reverse Preacher Curl: 3 sets x 47.5kg x 12 reps.....1710kg.
    WIDE-GRIP EZ BAR CURL: 3 sets x 35kg x 12 reps.......1260kg.
    Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps......1080kg.
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
    CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).....1080kg.

    Workout was good (8190kg curled) & lasted approx. 35 mins.
    Life is for Living.....& Lifting!
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  23. #53
    Registered User Stimac1976's Avatar
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    Thursday 12th March 2015: Chest Workout @ 1.45pm in my Home Gym...with Matt.

    Workout B - Super-sets.

    Super-Set 1 - Incline Free Bench 75kg x 12,10,12 reps........immediately after (no rest) Flat Smith Bench (closer grip) 60kg x 12,10,12 reps x 3 sets. (4320kg).......Matt - same weight 8 & 8, 5 & 5, 2 & 2.
    Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).....Matt same weight: 5 & 8, 4 & 10,
    Super-Set 3 - Smith Peck-Deck 47.5kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2790kg).........Matt: 35kg x 15kg D.Bells: 12 & 9, 9 & 10, 11 & 8.
    Low cable one-arm cross-over 10kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).
    Matt same weight 10 & 10 all sets.

    Good workout....11,430kg pressed.
    The workout lasted approx. 45 mins.
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  24. #54
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    Friday 13th March 2015: 1.45pm - Core Workout @ Home Gym....with Matt.

    For anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

    Stretches.
    FS40 X 3.
    LE40 X 3.
    LG20 X 3.
    STCR70 X 3.
    SECR70 X 3.
    SLD60 X 3.

    Good stuff & lasted approx. 45mins.
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  25. #55
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    You are consistent like the sun rising, good on you!
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    Originally Posted by MooseTequila View Post
    You are consistent like the sun rising, good on you!
    Thanks MT....Patience & consistency is the one!
    Life is for Living.....& Lifting!
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  27. #57
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    Originally Posted by Stimac1976 View Post
    Thanks MT....Patience & consistency is the one!
    A lot of truth there ^^. Nice work, I train alone but having a good training partner is great, I really miss that occasionally.
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  28. #58
    Registered User Stimac1976's Avatar
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    Sunday 15th March 2015: Back / Lat Workout @ 9.15am in my Home Gym.

    Upped the weights again.

    KNEELING HIGH PULLEY ROW: 3 sets x 75kg x 12,10,8 reps (2250kg).
    Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 10,10,10 reps. (2400kg).
    SMITH MACHINE BENT OVER ROW: 3 sets x 75kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12,12,12 each arm. (4140kg).
    SEATED CABLE ROWS: 3 sets x 70kg x 12,10,8 reps. (2100kg).
    CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 65kg x 12,10,8 reps. (1950kg).
    STRAIGHT-ARM PULL-DOWN: 3 sets 67.5kg x 12 reps. (2430kg).

    Really tough early morning workout (15,270kg lifted)......approx. 45 mins
    Life is for Living.....& Lifting!
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  29. #59
    Registered User Stimac1976's Avatar
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    Originally Posted by MooseTequila View Post
    You are consistent like the sun rising, good on you!
    Originally Posted by Stimac1976 View Post
    Sunday 1st February 2015: Shoulder / Trap / Back Workout @ 10.00am in my Home Gym.

    Was not able to make Fridays Back workout so doubling up today with Shoulders........Pull / Push Super-sets.

    SEATED BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps.....then immediately.........SEATED CABLE ROWS: 3 sets x 55kg x 12 reps. 2160-1980
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 12 reps.......then.......KNEELING HIGH PULLEY ROW: 3 sets x 55kg x 12 reps. 1080-1980
    SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,10,8 reps...........then.......ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm. 1200-960
    SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 12 reps.....then.......FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps. 2160-720
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps........then...........ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. 3000-540

    Tough workout.......The workout lasted approx. 50 mins......(15,780kg lifted).
    Originally Posted by Plateauplower View Post
    A lot of truth there ^^. Nice work, I train alone but having a good training partner is great, I really miss that occasionally.
    Hey PP cheers for the comment dude..........It`s a 50/50 thing with my training partner(s). I lift very heavy when their here & more volume (super-set) when their not....plus it helps confuse my body.
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  30. #60
    Registered User Stimac1976's Avatar
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    Monday 16th March 2015: Shoulder / Trap Workout @ 6.15pm in my Home Gym.....with Matt & Needham.

    Not going to up the weights on this workout this week, but will try for more reps if possible!?!

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,12,10 reps. (2550kg).....Matt 6,3,2.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,8,8 reps. (1430kg).....Matt 6,5,3.
    STANDING DUMBBELL SHOULDER PRESS: 3 sets x 22.5kg per D.B. x 12,12,10 reps. (1530kg)......Matt 7,5,3.
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,12,12 reps. (3780kg).....Matt 12,12,12 (good lad!).
    Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1500kg).......Matt 15kg plate & 9kg D.Bell x 12,10,8.

    Tough stuff......Managed more reps than last week so 700k increase.....Will try & up weights next week?!?
    The workout lasted approx. 45 mins....10,790kg lifted.
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