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  1. #871
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 14th December 2020: Back workout @ 3.00pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 15 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  2. #872
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 December 2020: Chest Workout @ 11.00am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
    3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  3. #873
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 20th December 2020: Arm workout @ 11.00am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  4. #874
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 23RD December 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.

    Medium weight but slightly more reps...

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 25 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 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  5. #875
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 26th December 2020: Arm workout @ 1.00pm in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  6. #876
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 27thth December 2020: Chest Workout @ 10.00am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
    3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

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

  7. #877
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 29th December 2020: Back workout @ 1.30pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 80kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  8. #878
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 January 2021: Chest Workout @ 10.00am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
    3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 15 reps.

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

  9. #879
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 3rd January 2021: Shoulder & Trap Workout @ 11.00am in my Home Gym.

    Medium weight but slightly more reps...

    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 15 reps.
    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 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

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

  10. #880
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 January 2021: Back workout @ 1.30pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 130kg x 3 sets x 10 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  11. #881
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 January 2021: Arm workout @ 2.00pm in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  12. #882
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Saturday 9th January 2021: Lower Body workout @ 11.00am in my Home Gym.

    Nice and light - early days when it comes to lower body for me.

    1. Cross-Trainer x 15 mins x Level 12.
    2. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
    3. Standing Machine Squat x 70 kg x 12 reps.....then, no rest...Standing Machine Calf Raise x 70 kg x 12 reps - did one set and struggled so stopped.
    4. Olympic Bar Standing Free Squat x 40kg x 10 reps x 3 sets - Unable to attempt today!

    approx. 35 mins - had to stop.
    Life is for Living.....& Lifting!
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  13. #883
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 January 2021: Chest Workout @ 10.30am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
    3. Flat Olympic Bar-bell Chest 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. Seated Machine Press x 3 sets x 100kg x 20 reps.

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

  14. #884
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 12th January 2021: Tabata HIIT Workout @ 2.00Pm in my Home Gym.

    Warm up Strecthing.
    1. Battle-Ropes x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
    2. Punch Bag x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
    3. Kettle Bell Swing x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
    4. 10kg Medicine Ball Sqauts x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.

    The workout lasted approx. 25 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  15. #885
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 13th January 2021: Back workout @ 2.0pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
    2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  16. #886
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 16th January 2021: Chest Workout @ 10.30am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
    3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    4. Seated Machine Press x 3 sets x 100kg x 20 reps.
    5. Press-ups x 15 reps x 3 sets.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  17. #887
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 17th January 2021: Arm workout @11.30am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  18. #888
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Tuesday 19th January 2021: Lower Body workout @ 2.00pm in my Home Gym.

    Nice and light - still early days when it comes to lower body for me.

    1. Cross-Trainer x 20 mins x Level 12.
    2. 5 mins lower-body stretches.
    3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
    4. Seated Leg Extension x 42 kg x 12 reps x 3 sets.
    5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.

    approx. 60 mins
    Life is for Living.....& Lifting!
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  19. #889
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 21st January 2021: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

    Medium weight but slightly more reps...

    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 15 reps.
    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 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

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

  20. #890
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000)
    Stimac1976 is offline
    Friday 22nd January 2021: Back workout @ 1.00pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
    2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  21. #891
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 24th January 2021: Chest Workout @ 11.00am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 15 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
    3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    4. Seated Machine Press x 3 sets x 100kg x 20 reps.
    5. Press-ups x 15 reps x 3 sets.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  22. #892
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
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    Stimac1976 is offline
    Thursday 28th January 2021: Lower Body workout @ 2.00pm in my Home Gym.

    Nice and light - still early days when it comes to lower body for me.

    1. Cross-Trainer x 15 mins x Level 12.
    2. 5 mins lower-body stretches.
    3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
    4. Seated Leg Extension x 42 kg x 14 reps x 3 sets.
    5. Standing one leg machine curl x 16 kg x 12 reps per leg x 3 sets - more weight next week
    5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.

    approx. 60 mins
    Life is for Living.....& Lifting!
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  23. #893
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
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    Friday 29th January 2021: Arm workout @ 1.30pm in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 reps per arm.
    Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  24. #894
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 31st January 2021: Shoulder & Trap Workout @ 12.30pm in my Home Gym.

    Medium weight but slightly more reps...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
    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 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  25. #895
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 1st February 2021: Lower Body workout @ 2.00pm in my Home Gym.

    1. Cross-Trainer x 15 mins x Level 12.
    2. 5 mins lower-body stretches.
    3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
    4. Seated Leg Extension x 42 kg x 15 reps x 3 sets - add weight and less reps next week.
    5. Standing one leg machine curl x 25 kg x 8 reps per leg x 3 sets.
    5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
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  26. #896
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 February 2021: Chest Workout @ 10.00am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
    3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    4. Seated Machine Press x 3 sets x 100kg x 20 reps.
    5. Press-ups x 15 reps x 3 sets.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  27. #897
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 February 2021: Back workout @ 4.30pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
    2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  28. #898
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 14th February 2021: Chest Workout @ 10.30am in my Home Gym.

    Heavy`ish:

    1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
    3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    4. Seated Machine Press x 3 sets x 100kg x 20 reps.
    5. Press-ups x 15 reps x 3 sets.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  29. #899
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 15th February 2021: Lower Body workout @ 4.30pm in my Home Gym.

    1. Cross-Trainer x 15 mins x Level 12.
    2. 5 mins lower-body stretches.
    3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
    4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
    5. Standing one leg machine curl x 25 kg x 10 reps per leg x 3 sets.
    5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
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  30. #900
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 44
    Posts: 904
    Rep Power: 2369
    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is 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 18th February 2021: Back workout @ 4.00pm in my Home Gym.

    Medium/Heavy Weights.

    1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
    3. Standing Machine Pull x 50kg 3 sets x 12 reps.
    4. Bent-over-Bench Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 75kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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