Saturday 20th February 2021: Shoulder & Trap Workout @ 8.30am 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.
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Thread: My journey to perfection!?!
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02-20-2021, 01:44 AM #901
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Life is for Living.....& Lifting!
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02-23-2021, 09:35 AM #902
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 23rd February 2021: Chest Workout @ 4.00pm 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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02-25-2021, 08:32 AM #903
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Thursday 25th February 2021: Arm workout @ 3.30pm 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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02-28-2021, 03:59 AM #904
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Sunday 28th February 2021: Back workout @ 11.00am 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 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 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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03-02-2021, 09:58 AM #905
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 2nd March 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 12 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.Last edited by Stimac1976; 03-03-2021 at 08:54 AM. Reason: Wrong Date Posted.
Life is for Living.....& Lifting!
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03-03-2021, 09:25 AM #906
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 3rd March 2021: Chest Workout @ 4.30pm 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-09-2021, 09:22 AM #907
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 9th March 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 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 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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03-12-2021, 07:56 AM #908
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Friday 12th March 2021: Chest Workout @ 2.30pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 16 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-15-2021, 11:20 AM #909
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Monday 15th March 2021: Shoulder & Trap Workout @ 5.00pm 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 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 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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03-17-2021, 10:41 AM #910
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 17th March 2021: Back workout @ 4.15pm 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 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 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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03-20-2021, 07:47 AM #911
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Saturday 20th March 2021: Chest Workout @ 1.30pm 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 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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03-23-2021, 09:52 AM #912
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 23rd March 2021: Shoulder & Trap Workout @ 3.30pm 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 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 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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03-24-2021, 10:08 AM #913
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 24th March 2021: Back workout @ 3.45pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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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03-27-2021, 07:43 AM #914
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Saturday 27th March 2021: Chest Workout @ 1.30pm 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 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Last edited by Stimac1976; 03-27-2021 at 07:44 AM. Reason: Wrong Date Posted.
Life is for Living.....& Lifting!
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04-03-2021, 05:19 AM #915
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 31st March 2021: Back workout @ 3.45pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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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04-03-2021, 06:03 AM #916
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Saturday 3rd April 2021: Chest Workout @ 1.00pm 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 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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04-17-2021, 03:20 AM #917
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Saturday 17th April 2021: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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04-18-2021, 04:05 AM #918
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Sunday 18th April 2021: Back workout @ 10.30am 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 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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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04-20-2021, 07:32 AM #919
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Monday 20th April 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 30kg 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 15kg per D.B. x 20 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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04-26-2021, 08:43 AM #920
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Saturday 24th April 2021: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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04-26-2021, 08:53 AM #921
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Monday 26th April 2021: Back workout @ 3.30pm 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 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 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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04-30-2021, 08:12 AM #922
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Friday 30th April 2021: Chest Workout @ 2.30pm in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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05-04-2021, 08:14 AM #923
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Monday 4th April 2021: Back workout @ 3.15pm 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 14 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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05-06-2021, 02:13 AM #924
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Thursday 6th May 2021: Shoulder & Trap Workout @ 8.30am in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg 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 15kg per D.B. x 20 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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05-09-2021, 03:01 AM #925
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Sunday 9th May 2021: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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05-11-2021, 07:26 AM #926
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 11th May 2021: Lower Body workout @ 1.30pm 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 12 reps per leg x 3 sets.
5. Standing Machine Squat x 12 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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05-12-2021, 05:53 AM #927
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 12th May 2021: Back workout @ 12.15pm 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 14 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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05-17-2021, 02:59 AM #928
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Monday 17th May 2021: Chest Workout @ 9.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 115kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg 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. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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05-18-2021, 06:49 AM #929
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Tuesday 18th May 2021: Lower Body workout @ 1.30pm 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 12 reps per leg x 3 sets.
5. Standing Machine Squat x 12 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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05-19-2021, 07:18 AM #930
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,385
- Rep Power: 3168
Wednesday 19th May 2021: Back workout @ 2.15pm in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 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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