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  1. #691
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 September 2019: Back & Trap workout @ 8.30am 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 12,12,12 reps x 3 sets.
    5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  2. #692
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 16th September 2019: Shoulder Workout @ 9.30am 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 30kg 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!
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  3. #693
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 September 2019: Leg Workout @ 9.30am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 3 sets x 15 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 40kg - Standing Calf Raise x 60 kg x 3 sets x 15 reps.
    Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg (only managed one-set today).

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  4. #694
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 September 2019: Chest Workout @ 9.00pm in my Home Gym.

    1. Smith Machine Flat Bench Press 3 sets x 100kg x 12,12,10 reps.
    2. Flat D.B. Press x 3 sets 35kg D.Bells x 12,12,10 reps.
    2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,10 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!
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  5. #695
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 21st September 2019: Back & Trap workout @ 9.30am in my Home Gym.

    1 Seated pull x 3 sets x 75kg x 15,15,12 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 12,12,12 reps x 3 sets.
    5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  6. #696
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 24th September 2019: Shoulder Workout @ 9.30am in my Home Gym.

    1. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
    2. Shoulder Press Machine x 80kg 12 reps x 3 sets.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg 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 11kg D.B. X 12 reps - each arm.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  7. #697
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 25th September 2019: Leg Workout @ 9.15am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 3 sets x 15 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 40kg - Standing Calf Raise x 65 kg x 3 sets x 15 reps.
    Machine Squat x 3 sets x 12 reps x 60kg.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  8. #698
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 28th September 2019: Chest Workout @ 10.00am in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
    3. Machine 30 degree Incline Bench Press x 3 sets x 80kg x 12 reps.
    4. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 12 reps.
    5. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 15 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  9. #699
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 29th September 2019: Back & Trap workout @ 11.30am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
    2. Bent-over Machine row x 80kg x 3 sets x 15 reps - increase next week.
    3. Seated Machine Lat Pull-down x 80kg x 3 sets x 15 reps - increase next week.
    4. Seated Machine Row x 100kg x 12 reps x 3 sets - Reduce to 85kg next week to improve form.
    5. Standing Machine Pull x 33kg 3 sets x 12 reps - increse next week.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  10. #700
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 1st October 2019: Leg Workout @ 8.30am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 3 sets x 17 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 40kg - Standing Machine Calf Raise x 65 kg x 3 sets x 15 reps.
    Machine Squat x 4 sets x 12 reps x 65kg.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  11. #701
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 2nd October 2019: Shoulder Workout @ 9.30am in my Home Gym.

    1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12,10,8,8 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 11kg D.B. X 12 reps - each arm.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  12. #702
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 5th October 2019: Chest Workout @ 12.15pm in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
    3. Machine 30 degree Incline Bench Press x 3 sets x 85kg x 12 reps - go up to 90kg next week.
    4. Machine 45 degree Incline Bench Press x 3 sets x 80kg x 12 reps - go up to 90kg next week.
    5. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 15 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  13. #703
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 6th October 2019: Back & Trap workout @ 11.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
    2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
    3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
    4. Seated Machine Row x 85kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 12 reps - increse next week.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

  14. #704
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Wednesday 9th October 2019: Leg Workout @ 8.30am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x sets x 17 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 40kg - Standing Machine Calf Raise x 65 kg x 3 sets x 15 reps.
    Machine Squat x 4 sets x 12 reps x 65kg.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  15. #705
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 10th October 2019: Shoulder Workout @ 9.30am in my Home Gym.

    1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg 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 11kg D.B. X 12 reps - each arm.

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

  16. #706
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 13th October 2019: Back & Trap workout @ 2.00pm in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
    2. Bent-over Machine row x 90kg x 3 sets x 15 reps.
    3. Seated Machine Lat Pull-down x 90kg x 3 sets x 15 reps.
    4. Seated Machine Row x 85kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 14 reps - increse next week.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  17. #707
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 15th October 2019: Chest Workout @ 9.15am in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 80kg x 12 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 15 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  18. #708
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 October 2019: Back & Trap workout @ 11.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 30kg x 14 reps x 3 sets.
    2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
    3. Seated Machine Lat Pull-down x 95kg x 3 sets x 15 reps.
    4. Seated Machine Row x 85kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 14 reps.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  19. #709
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 October 2019: Chest Workout @ 9.15am in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 15 reps.

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

  20. #710
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 October 2019: Leg Workout @ 9.00am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 4 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
    Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 12 reps.
    Machine Squat x 4 sets x 12 reps x 70kg.

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

  21. #711
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 25th October 2019: Shoulder Workout @ 9.00am in my Home Gym.

    1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg 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 11kg D.B. X 12 reps - each arm.

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

  22. #712
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 27th October 2019: Back & Trap workout @ 10.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Bent-over Machine row x 95kg x 3 sets x 15 reps.
    3. Seated Machine Lat Pull-down x 100kg x 3 sets x 15 reps.
    4. Seated Machine Row x 85kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 14 reps.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

  23. #713
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
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    Tuesday 29th October 2019: Chest Workout @ 8.45am in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  24. #714
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 31st October 2019: Leg Workout @ 9.00am in my Home Gym.

    5 Mins of Leg Stretches.
    Super-set: Machine Press x 4 sets x 16 reps x 100kg - Machine Calf Press x 3 sets x 16 reps x 100kg.
    Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 40kg - Standing Machine Calf Raise x 70 kg x 3 sets x 15 reps.
    Machine Squat x 4 sets x 12 reps x 70kg.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  25. #715
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 November 2019: Shoulder Workout @ 10.00am in my Home Gym.

    1. Shoulder Press Machine x 90kg x 4 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg 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 11kg D.B. X 12 reps - each arm.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  26. #716
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 5th November 2019: Chest Workout @ 9.30am in my Home Gym.

    1. Flat Olympic Bar Bench Press 3 sets x 85kg x 12 reps - switch to Marcy Machine next week & up weight.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,15,12 reps - 95kg next week.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  27. #717
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 November 2019: Back & Bicep workout @ 7.30am in my Home Gym.

    1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
    2. Seated Machine Lat Pull-down x 100kg x 3 sets x 12 reps.
    3. Seated Machine Row x 85kg x 12 reps x 3 sets.
    4. Standing Machine Pull x 42kg 3 sets x 16 reps.
    5. Standing EZ Bar Curl x 3 sets x 35kg 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!
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  28. #718
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
    Rep Power: 2354
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 10th November 2019: Shoulder Workout @ 11.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg 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 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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