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  1. #661
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 29th June 2019: Shoulder Workout @ 10.30am in my Home Gym.

    a little lighter than usual but more reps....

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 60kg x 15 reps (Full Range).
    SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 15,15,14,12 reps.
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

    Good Stuff.
    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  2. #662
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Sunday 30th June 2019: Back & Trap workout @ 10.30am in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,12,12 reps.
    2. Seated pull x 3 sets x 80kg x 16,15,12 reps x 3 sets.
    3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
    4. Bent-over smith row x 90kg x 3 sets x 15 reps.
    5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
    6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

  3. #663
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 2nd July 2019: Chest Workout 3.45pm in my Home Gym.

    1. Smith Machine Flat Bench Press 3 sets x 105kg x 12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 16,14,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  4. #664
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Thursday 4th July 2019: Leg Workout @ 1.00pm in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 3 sets x 20 reps x 85kg - Machine Calf Press x 3 sets x 20 reps x 85kg.
    Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
    Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
    Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg.

    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  5. #665
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Monday 8th July 2019: Arm workout @ 8.15am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
    Seated Bicep-curl x 45kg x 12 reps 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

  6. #666
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 9th July 2019: Chest Workout 8.45am in my Home Gym.

    a little light today but more reps.

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,16,14 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 15 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  7. #667
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Thursday 11th July 2019: Back & Trap workout @ 9.00am in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,14,12 reps.
    2. Seated pull x 3 sets x 70kg x 20,15,12 reps x 3 sets.
    3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
    4. Bent-over smith row x 100kg x 3 sets x 15,15,12 reps.
    5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
    6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

  8. #668
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 13th July 2019: Shoulder Workout @ 11.45am in my Home Gym.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
    SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg per D.B. x 12 reps.
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

    Good Stuff.
    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  9. #669
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 16th July 2019: Chest Workout @ 1.00pm in my Home Gym.

    1. Smith Machine Flat Bench Press 3 sets x 105kg x 14,12,12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 16,14,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  10. #670
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 17th July 2019: Back & Trap workout @ 12.30pm in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
    2. Seated pull x 3 sets x 80kg x 12 reps x 3 sets.
    3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
    4. Bent-over smith row x 100kg x 3 sets x 15,15,15 reps.
    5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
    6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

  11. #671
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 20th July 2019: Arm workout @ 11.00am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
    Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
    One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
    Seated Bicep-curl x 45kg x 12 reps 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

  12. #672
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 23rd July 2019: Chest Workout @ 9.30pm in my Home Gym.

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,18,15 reps.
    2. Flat D.B. Press x 3 sets 32kg D.Bells x 18,16,12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  13. #673
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 24th July 2019: Shoulder Workout @ 1.30am in my Home Gym.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 60kg x 15 reps (Full Range).
    SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 15,15,12,12 reps.
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

    Good Stuff.
    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  14. #674
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 27th July 2019: Back & Trap workout @ 9.30am in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
    2. Seated pull x 3 sets x 80kg x 15,12,12 reps x 3 sets.
    3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
    4. Bent-over smith row x 100kg x 3 sets x 15,15,15 reps.
    5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
    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. #675
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 30th July 2019: Chest Workout @ 4.00pm in my Home Gym.

    Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 15,13,12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  16. #676
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 3rd August 2019: Back & Trap workout @ 11.30am in my Home Gym.

    1 Seated pull x 3 sets x 70kg x 15 reps x 3 sets.
    2. Seated Machine Row x 100kg x 12 reps x 3 sets.
    3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
    4. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
    5. One armed row x 30kg D.Bell x 3 sets x 12 reps.
    6. 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.

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

  17. #677
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Sunday 4th August 2019: Shoulder Workout @ 10.30am in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
    2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
    5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  18. #678
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 7th August 2019: Chest Workout @ 4.00pm in my Home Gym.

    Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 16,13,12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  19. #679
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 10th August 2019: Back & Trap workout @ 10.30am in my Home Gym.

    1 Seated pull x 3 sets x 70kg x 16 reps x 3 sets.
    2. Seated Machine Row x 100kg x 12 reps x 3 sets.
    3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
    4. Kneeling Machine Pull-down x 75kg x 12,10,8 reps x 3 sets.
    5. One armed row x 30kg D.Bell x 3 sets x 12 reps.
    6. 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.

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

  20. #680
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Sunday 11th August 2019: Shoulder Workout @ 10.30am in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
    2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
    5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  21. #681
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Thursday 15th August 2019: Chest Workout @ 2.00pm in my Home Gym.

    Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

    1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  22. #682
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Sunday 18th August 2019: Back & Trap workout @ 1.00pm in my Home Gym.

    1 Seated pull x 3 sets x 75kg x 12 reps x 3 sets.
    2. Seated Machine Row x 100kg x 12 reps x 3 sets.
    3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
    4. Kneeling Machine Pull-down x 75kg x 12,12,10 reps x 3 sets.
    5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.
    6. 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.

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

  23. #683
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Monday 20th August 2019: Shoulder Workout @ 1.00pm in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
    2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
    5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  24. #684
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 21st August 2019: Chest Workout @ 1.30pm in my Home Gym.

    Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

    1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  25. #685
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Thursday 22nd August 2019: Bicep workout @ 9.30am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
    Seated Bicep-curl x 45kg x 12 reps x 3 sets.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
    Standing Bicep Curl x 3 sets x 16kg x 15 reps per arm.
    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. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  26. #686
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 28th August 2019: Chest Workout @ 9.30am in my Home Gym.

    Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  27. #687
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Friday 6th September 2019: Chest Workout @ 12.30pm in my Home Gym.

    Back of my Hols - back to it!

    1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
    2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

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

  28. #688
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 7th September 2019: Back & Bicep workout @ 11.00am in my Home Gym.

    1 Seated pull x 3 sets x 75kg x 15 reps x 3 sets.
    2. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
    3. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.
    4. Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
    5. Seated Bicep-curl x 45kg x 12 reps x 3 sets.
    6. 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.
    7. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
    8. Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

  29. #689
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Monday 9th September 2019: Shoulder Workout @ 1.30pm in my Home Gym.

    1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
    2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.
    5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  30. #690
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 45
    Posts: 990
    Rep Power: 2379
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Thursday 12th September 2019: Chest Workout @ 9.00pm in my Home Gym.

    1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
    2. Flat D.B. Press x 3 sets 35kg D.Bells x 12,10,8 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps.
    4. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
    5. 45 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.

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

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