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  1. #91
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 43
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    Saturday 18th April 2015: Back / Lat Workout @ 12.30pm in my Home Gym.

    Workout B - Focusing on time-under-tension, lighter weight, more reps....& hopefully a high lift total by the end of it!

    KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 15 reps (2700kg).
    Sitting Smith Preacher Pull-Back x 3 sets x 60kg x 15 reps. (2700kg).
    SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 15 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 15kg D/Bell x 15 each arm. (4050kg).
    SEATED CABLE ROWS: 3 sets x 60kg x 15 reps. (2700kg).
    WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 15 reps. (1800kg).
    STRAIGHT-ARM PULL-DOWN: 3 sets 50kg x 15 reps. (2250kg).

    Another very tough workout, I thought it might be a little easier than normal with dropping abit of weight...I was wrong lol.
    (16,200kg lifted)......approx. 45 mins.
    Life is for Living.....& Lifting!
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  2. #92
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
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    Monday 20th April 2015: Shoulder / Trap Workout @ 2.00pm in my Home Gym.

    Workout B - Slightly lighter than Heavy `Workout A` but more volume / reps.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 20,15,15 reps. (3000kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 18,15,12 reps. (1800kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 20kg per D.B. x 20,18,15 reps. (2120kg).
    SMITH MACHINE SHRUG: 3 sets x 85kg x 20,18,15 reps. (4675kg).
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 20 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 90kg D.B. X 15 reps - each arm. (1710kg).

    Good stuff! - 190kg increase on last week.
    The workout lasted approx. 45 mins....13,305kg lifted.
    Life is for Living.....& Lifting!
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  3. #93
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
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    Tuesday 21st April 2015: Bicep / Tricep / Workout @ 9.30am in my Home Gym.

    Workout B.

    Smith Bench Preacher Curl: 3 sets x 42.5kg x 15 reps.....1912.5kg....112.5kg increase.
    Cable Lying Tricep Extension: 3 sets x 20kg x 15 reps......900kg....112.5kg increase.
    Smith Bench Reverse Preacher Curl: 3 sets x 42.5kg x 15 reps.....1800kg.......112.5kg increase.
    Bench Dips: 3 sets x BW x 15 reps.
    WIDE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.......1350kg.
    Close-Grip EZ-Bar Press: 3 sets x 45kg x 15 reps.......1800kg.
    Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 30,30,30 reps......1350kg.
    Cable One Arm Tricep Push-Down: 3 sets x 25kg x 15 reps per arm.....2250kg.
    CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30......1350kg.

    Workout was good.
    12,825.5kg - 337.5kg increase on last time & lasted approx. 45mins.
    Life is for Living.....& Lifting!
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  4. #94
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
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    Posts: 720
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    Thursday 23rd April 2015: Chest Workout @ 9.45pm in my Home Gym.

    Something different!?!

    Super-Set 1: Smith Bench Press 45 degree x 60kg x 8 reps.......no rest........Smith Bench Press 30 degree x 60kg x 8 reps.........no rest.......Free Flat Bench Press (Olympic Bar) x 60kg x 8 reps.........no rest............Free Decline Bench Press (Olympic Bar) x 60kg x 8 reps...........x 3 sets (5760kg).....that was tough lol.
    Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat Incline D.B. Press 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).
    Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
    Super-Set 4 - Cable Flyes 30kg x 15 reps....no rest.......20kg Plate Pull-over x 12 reps x 3 sets. (2070kg).

    Good workout....13,410kg pressed.....660kg increase on last time (workout B).
    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  5. #95
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 720
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    Saturday 25th April 2015: Back / Lat Workout @ 9.45am in my Home Gym.

    Feel rough today, Planned cheat last night.....Rich food & way to much Beer Arrhh lol.....Anything is better than nothing Right?!

    Workout C - Super-Sets!

    Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 12 reps.........no rest.........Sitting Smith Preacher Pull-Back x 3 sets x 50kg x 12 reps. (3960kg).
    Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 20kg D/Bell x 12 each arm. (3600kg).
    Super-Set 3: SEATED CABLE ROWS: 3 sets x 60kg x 12 reps.....no rest.........WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 12 reps. (3600kg).
    Super-Set 4: STRAIGHT-ARM PULL-DOWN: 3 sets 50kg x 12 reps........no rest........Reverse Cable Flyes: 3 sets x 20kg x 12 reps. (2520kg).

    (13,680kg lifted......way down on normal, however, considering I am hung-over, not too bad lol.)......approx. 40 mins.
    Life is for Living.....& Lifting!
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  6. #96
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
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    Wednesday 29th April 2015: Chest Workout @ 5.15pm in my Home Gym.

    Super-Set 1: Smith Bench Press 30 degree x 80kg x 12,10,8 reps.......no rest........Free Flat Bench Press x 60kg x 12,10,8 reps. (4200kg).
    Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat Incline D.B. Press 25kg D.Bells x 10,10,10 x 3 sets. (3300kg).
    Super-Set 3 - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
    Cable Flyes 30kg x 20 reps x 3 sets (1800kg).

    Good workout.
    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  7. #97
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
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    Thursday 30th April 2015: Bicep Workout @ 2.00pm in my Home Gym.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps. 1620kg.
    WIDE-GRIP EZ BAR CURL: 3 sets x 35kg x 12 reps. 1260kg.
    Seated Hammer Curl: 3 sets x 15kg per D.B.x 12 reps. 1080kg.
    Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 30 reps. 1350kg.
    CROSS BODY HAMMER CURL: 15kg D.B. x 30 reps. 1350kg.

    Workout was good & lasted approx. 40mins.
    Life is for Living.....& Lifting!
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  8. #98
    Registered User Stimac1976's Avatar
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    Tuesday 5th May 2015: Shoulder / Trap Workout @ 6.30pm in my Home Gym with Matt.

    Workout A - Slightly lighter than Heavy `Workout A` but more volume / reps.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,8 reps. (2400kg)...Matt: 60kg x 12,10,6 reps.
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps. (1600kg).....Matt: 50kg x 12,6,5 reps.
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,12,10 reps. (1850kg).....Matt: same weight x 8,5,3.
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps. (3600kg)......Matt same weight x 12,12,10 reps.
    Super-set - STANDING FRONT RAISE: 3 sets x 25kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. (1290kg)....Matt: 20kg Front Raise then 9kg side raise x 8 & 10...just one set!

    Good stuff!.
    The workout lasted approx. 45 mins....10,740kg lifted.
    Life is for Living.....& Lifting!
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  9. #99
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
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    Friday 6th May 2015: Back / Lat Workout @ 1.30pm in my Home Gym with Matt.

    Workout B.

    KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 15 reps (2700kg)......Matt: same weight x 12 reps.
    Sitting Smith Preacher Pull-Back x 3 sets x 60kg x 15 reps. (2700kg)......Matt: same weight x 12,10,10 reps.
    SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 15 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 15kg D/Bell x 15 each arm. (4050kg)......Matt: same weight x 12 reps.
    SEATED CABLE ROWS: 3 sets x 60kg x 15 reps. (2700kg).....Matt: same weight x 10 reps.
    WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 15 reps. (1800kg).......Matt: same weight x 12 reps.
    STRAIGHT-ARM PULL-DOWN: 3 sets 50kg x 15 reps. (2250kg)......Matt: same weight x 10 reps.

    Another very tough workout.
    (16,200kg lifted)......approx. 50 mins.
    Life is for Living.....& Lifting!
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  10. #100
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
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    Friday 8th May 2015: Chest Workout @ 5.00pm in my Home Gym.

    Free Bench Press 30 degree x 70kg x 15,12,10 reps...2590kg.
    Free Flat Bench Press x 70kg x 12,10,8 reps.....2100kg.
    Incline D.B. Press 25kg D.Bells x 15,12,10.....1850kg.
    Flat Incline D.B. Press 25kg D.Bells x 15,12,12 x 3 sets.....1950kg.
    Incline D.B. Flyes 20kg D.Bells x 12,12,12 x 3 sets. (1440kg).

    Good workout.....9930kg pressed / lifted.
    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  11. #101
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
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    Monday 11th May 2015: Shoulder / Trap Workout @ 10.15am in my Home Gym.

    Workout B - Slightly lighter than Heavy `Workout A` but more volume / reps.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 22,16,15 reps. (3180kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 20,15,12 reps. (1880kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 18,15,12 reps. (2250kg).
    SMITH MACHINE SHRUG: 3 sets x 80kg x 25,20,20 reps. (5200kg).
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 20 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 15 reps - each arm. (1710kg).

    Good stuff!
    The workout lasted approx. 50 mins....14,220kg lifted.
    Life is for Living.....& Lifting!
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  12. #102
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
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    Tuesday 12th May 2015: Bicep / Back / Lat Workout @ 1.00pm in my Home Gym.

    First time in a while that I have worked Back & Biceps in the same workout. Not going to push things `too` hard today though as I am suffering some type of seasonal flu or something, perhaps Hay-Fever which I have started to suffer from every now & again over the last few years!?. But anything is better than nothing, Right!?! lol.

    Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 40kg x 12 reps 3600kg.
    Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12 reps 4140kg.
    Super-Set 3: SEATED CABLE ROWS: 3 sets x 60kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps. 3060kg.
    Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps 2340kg.

    Another good workout.......approx. 50 mins....13,140kg lifted.
    Life is for Living.....& Lifting!
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  13. #103
    Registered User Stimac1976's Avatar
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    Friday 15th May 2015: Chest Workout @ 1.45pm in my Home Gym.

    Free Bench Press 30 degree x 70kg x 18,15,12 reps...3150kg.
    Free Flat Bench Press x 70kg x 12,12,10 reps.....2380kg.
    Incline D.B. Press 25kg D.Bells x 16,15,12.....2150kg.
    Flat Incline D.B. Press 25kg D.Bells x 15,12,12 x 3 sets.....1950kg.
    Incline D.B. Flyes 20kg D.Bells x 12,12,12 x 3 sets. (1440kg).

    Good workout, really enjoyed that!.....11,070kg pressed / lifted....1140kg increase from last Friday.
    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  14. #104
    Registered User Stimac1976's Avatar
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    Monday 18th May 2015: Arm Workout @ 1.45pm in my Home Gym.

    Old School workout lol.

    Standing D.B. Bicep Curl: 3 sets x 15kg D.Bells x 30 reps in total 1350kg.
    Tricep Cable Push-Down: 3 sets per arm x 30kg x 15 reps 2700kg.
    Standing D.B. Hammer: 3 sets x 15kg D.Bells x 30 reps in total 1350kg.
    Tricep Cable Pull-Downs: 3 sets per arm x 25kg x 15 reps 2250kg.
    Bicep Bench Incline Iso-Curl: 3 sets per arm x 10kg D.Bells x 15 reps 900kg.
    Bench Tricep Dips: 3 sets x Body Weight x 15 reps

    Good workout.......approx. 40 mins.
    Life is for Living.....& Lifting!
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  15. #105
    Registered User Stimac1976's Avatar
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    Tuesday 19th May 2015: Shoulder / Trap Workout @ 1.45pm in my Home Gym.

    I have been really cutting down on my Carbs this week, therefore, I noticeably lack energy.

    Workout B: Medium Weights with more Volume.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 50kg x 30,20,16 reps. (3300kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 25,20,15 reps. (1800kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 20,16,12 reps. (2400kg).
    SMITH MACHINE SHRUG: 3 sets x 80kg x 25,20,20 reps. (5200kg).
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 20 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 15 reps - each arm. (1710kg).

    Good stuff!
    The workout lasted approx. 50 mins....14,410kg lifted.....190kg increase on last week.
    Life is for Living.....& Lifting!
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  16. #106
    Registered User Stimac1976's Avatar
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    Age: 43
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    Friday 22nd May 2015: Chest Workout @ 2.30pm in my Home Gym.

    Free Bench Press 30 degree x 80kg x 12,10,8 reps...2400kg.
    Free Flat Bench Press x 80kg x 12,10,8 reps.....2400kg.
    Incline D.B. Press 30kg D.Bells x 12,10,8.....1800kg.
    Flat Incline D.B. Press 25kg D.Bells x 12,12,15 x 3 sets.....1950kg.
    Peck-Deck: 45kg x 15,12,12 reps x 3 sets.......1755kg
    Incline D.B. Flyes 20kg D.Bells x 12,12,12 x 3 sets. (1440kg).

    Good workout, really enjoyed that!.....11,745kg pressed / lifted....675kg increase from last Friday.
    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  17. #107
    Registered User Stimac1976's Avatar
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    Saturday 23rd May 2015: Back / Lat Workout @ 12.00pm in my Home Gym.

    It was my Father-in-law`s Stag Night last night. Terrible Hangover, not sure if this will help or not lol.

    KNEELING HIGH PULLEY ROW: 3 sets x 70kg x 12 reps 2520kg.
    SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps 2880kg.
    One-armed D.B. row: 3 sets per arm x 20kg D.B. x 12 reps 1440kg
    SEATED CABLE ROWS: 3 sets x 70kg x 12 reps 2520kg.
    WIDE-GRIP LAT PULL-DOWN: 3 sets x 50kg x 12 reps 1800kg.
    STRAIGHT-ARM PULL-DOWN: 3 sets 60kg x 12 reps 2160kg.

    Another good workout.......approx. 50 mins....13,320kg lifted.
    Life is for Living.....& Lifting!
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  18. #108
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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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    Monday 25th May 2015: Bicep Workout @ 10.45am in my Home Gym.

    Smith Bench Preacher Curl: 3 sets x 45kg x 12 reps. 1620kkgg.
    WIDE-GRIP EZ BAR CURL: 3 sets x 35kg x 12 reps. 1260kg.
    Seated incline bench bicep Curl: 3 sets x 15kg per D.B.x 12 reps per arm. 1080kg.
    Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 30 reps. 1350kg.
    CROSS BODY HAMMER CURL: 15kg D.B. x 30 reps. 1350kg.
    Concentration Curls: 15kg D.B. X 10 reps per arm x 3 sets 900kg.

    Workout was good & lasted approx. 50mins.
    Life is for Living.....& Lifting!
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  19. #109
    Registered User Stimac1976's Avatar
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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 26th May 2015: Chest / Shoulder / Trap Workout @ 2.00pm in my Home Gym.

    Off to watch the Foo-Fighters tomorrow in Manchester & stopping over night, therefore, I`m mixing Chest & Shoulders / Traps in to one workout.

    Incline Free Bench (Oly Bar) Press: 4 sets x 80kg x 12,10,8,8 reps (3040kg),
    (MILITARY) SEATED FREE OLY BARBELL SHOULDER PRESS: 3 sets x 65kg x 12,10,8 reps. (1950kg).
    Incline D.B. Press: 4 sets x 25kg D.Bells x 12,12,12,12 reps. (2400kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1500kg).
    SMITH MACHINE SHRUG: 4 sets x 90kg x 12,12,10,10 reps. (3960kg).

    Good stuff!
    The workout lasted approx. 50 mins....12,850kg pressed / shrugged.
    Life is for Living.....& Lifting!
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  20. #110
    Registered User Stimac1976's Avatar
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    Friday 29th May 2015: Chest Workout @ 11.00am in my Home Gym.

    Smith Machine Flat Bench Press x 3 sets x 90kg x 12,10,8 reps...2700kg.
    Incline D.B. Press 30kg D.Bells x 12,12,12.....2160kg.
    Peck-Deck: 50kg x 12,12,12 reps x 3 sets.......1800kg.
    Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps (1440kg)
    One-Arm Cable Incline x 10kg x 12,12,12 per arm x 3 sets....(720kg).
    Plate Pull-Over Stretch x 20kg plate x 12 reps x 3 sets....(720kg)

    Good workout, really enjoyed that!.....9540kg pressed......less than normal but slowed down the lift tempo.
    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  21. #111
    Registered User Stimac1976's Avatar
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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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    Saturday 30th May 2015: Back / Lat Workout @ 9.45pm in my Home Gym.

    KNEELING HIGH PULLEY ROW: 3 sets x 72.5kg x 12 reps 2610kg.
    SMITH MACHINE BENT OVER ROW: 3 sets x 85kg x 12 reps 3060kg.
    One-armed D.B. row: 3 sets per arm x 25kg D.B. x 12 reps 1800kg.
    SEATED CABLE ROWS: 3 sets x 70kg x 12 reps 2520kg.
    WIDE-GRIP LAT PULL-DOWN: 3 sets x 52.5kg x 12 reps 1890kg.
    STRAIGHT-ARM PULL-DOWN: 3 sets 62.5kg x 12 reps 2250kg.

    Good workout.......approx. 50 mins....14,130kg lifted.....810kg increase on last week.
    Life is for Living.....& Lifting!
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  22. #112
    Registered User Stimac1976's Avatar
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    Monday 1st June 2015: Shoulder / Trap Workout @ 1.15pm in my Home Gym.

    Workout A: Heavy.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,10,8 reps. (2250kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1800kg).
    SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10,8 reps. (3000kg).
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 12kg D.B. X 12,10,8 reps - each arm. (1320kg).

    Yeah it was Good.
    The workout lasted approx. 40 mins....9,870kg lifted @ a slow tempo.
    Life is for Living.....& Lifting!
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  23. #113
    Registered User Stimac1976's Avatar
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    Tuesday 2nd June 2015: Arm Workout @ 10.00am in my Home Gym.

    Smith Bench Preacher Curl: 3 sets x 47.5kg x 12 reps. 1710kg.
    Tricep Bench Dip: 3 sets x Body weight x 15 reps.
    WIDE-GRIP EZ BAR CURL: 3 sets x 40kg x 12 reps. 1440kg.
    Tricep Cable Pull-down: 3 sets x 25kg x 12 reps. 1800kg.
    Seated incline bench bicep Curl: 3 sets x 15kg per D.B.x 12 reps per arm. 1080kg.
    Standing D.Bell Bicep Curl: 3 sets x 20kg D.B.`s x 20 reps. 1200kg.
    CROSS BODY HAMMER CURL: 20kg D.B. x 20 reps. 1200kg.
    Forearm Curl: 3 sets x 30kg x 12 reps. 1080kg.

    Workout was good & lasted approx. 50mins.
    Life is for Living.....& Lifting!
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  24. #114
    Registered User Stimac1976's Avatar
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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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    Wednesday 3rd June 2015: Cardio & core @ 1.30pm in my Home Gym.

    30 min Cycle on Stationary Bike.
    5 min Stretches.
    FS/60/12/3.
    LE/45/12/3.
    LC/20/12/3.
    CR/70/15/3.

    Workout was good.
    Life is for Living.....& Lifting!
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  25. #115
    Registered User Stimac1976's Avatar
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    Friday 5th June 2015: Chest Workout @ 1.00pm in my Home Gym.

    Smith Machine Flat Bench Press x 4 sets x 90kg x 12,10,10,8 reps...3600kg.
    Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,12,10.....2760kg.
    Peck-Deck: 50kg x 12,12,12 reps x 3 sets.......1800kg.
    Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps (1440kg)
    One-Arm Cable Incline x 10kg x 12,12,12 per arm x 3 sets....(720kg).
    Plate Pull-Over Stretch x 20kg plate x 12 reps x 3 sets....(720kg)

    Good workout, really enjoyed that.
    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  26. #116
    bulking SteveWright1's Avatar
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    I am up to date now on your journal Stimac1976

    congrats on the home gym you seem to have it well equipped judging by the various exercises you are able to do in there
    is the Smith machine you have one that comes with cables and block weights at the back also, so you can do lat pulls etc on that?
    I use one like that at one of my gyms
    ☻/
    /▌ Sm2sm crew (---Squat Moar to Squat Moar---)
    / \
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  27. #117
    Registered User Stimac1976's Avatar
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    Originally Posted by SteveWright1 View Post
    I am up to date now on your journal Stimac1976

    congrats on the home gym you seem to have it well equipped judging by the various exercises you are able to do in there
    is the Smith machine you have one that comes with cables and block weights at the back also, so you can do lat pulls etc on that?
    I use one like that at one of my gyms
    Hey Steve, Thanks for the comment man & for reading my log etc. Yeah the Smith Machine I have has high & low pulley cables but instead of block weights at the back it has arms where I add Olympic weights on. It has pull up bars, a peck deck, a rack bar....pretty much everything in one, however, I alter things from machine to free weights during workouts....the best of both worlds buddy lol.
    Life is for Living.....& Lifting!
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  28. #118
    Registered User Stimac1976's Avatar
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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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    Sunday 7th June 2015: Bicep / Back / Lat Workout @ 10.00am in my Home Gym.

    Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 62.5kg x 12 reps....no rest....Seated Preacher Curl: 3 sets x 42.5kg x 12,10,8 reps 3525kg.
    Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 35kg x 12,10,10 reps 4000kg.
    Super-Set 3: SEATED Bench ROWS: 3 sets x 60kg x 12 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps. 3060kg.
    Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 12 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps 2340kg.

    Another good workout.......approx. 50 mins.
    Life is for Living.....& Lifting!
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  29. #119
    Registered User Stimac1976's Avatar
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    Monday 8th June 2015: Cardio & core @ 1.00pm in my Home Gym.

    30 min Cycle on Stationary Bike.
    5 min Stretches.
    FS/60/12/4.
    LE/45/12/3.
    LC/20/12/3.
    CR/70/15/4.

    Workout was good.
    Life is for Living.....& Lifting!
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  30. #120
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
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    Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) Stimac1976 is just really nice. (+1000) 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 9th June 2015: Shoulder / Trap Workout @ 1.15pm in my Home Gym.

    Workout A: Heavy.

    (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 75kg x 12,12,12 reps. (2700kg).
    SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps. (1500kg).
    SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,12,12 reps. (1800kg).
    SMITH MACHINE SHRUG: 3 sets x 105kg x 12,12,12 reps. (3780kg).
    Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 12kg D.B. X 12,10,8 reps - each arm. (1320kg).

    Yeah it was Good.
    The workout lasted approx. 40 mins....11,100kg lifted @ a slow tempo.....1230kg increase on last week.
    Life is for Living.....& Lifting!
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