Reply
Page 41 of 43 FirstFirst ... 31 39 40 41 42 43 LastLast
Results 1,201 to 1,230 of 1288
  1. #1201
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Thursday 28th March 2023: Shoulder & Trap Workout @ 7.00pm in my Home Gym.

    Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
    4. Standing Military Press x 40kg x 10 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 80kg x 2 sets x 15 reps.

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

  2. #1202
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 1st April 2023 @ 10.00am in my Home Gym.

    Medium/Heavy weight & reps..

    1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
    2. Seated Machine Pull-down x 130kg x 3 sets x 12 reps.
    3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
    5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 33kg x 12 reps.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.

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

  3. #1203
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Wednesday 5th April 2023: Chest Workout @ 2.30pm in my Home Gym.

    Medium/Heavy...

    1. Olympic Bench Press x 80kg x 20,18,12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  4. #1204
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 7th April 2023 @ 1.30pm in my Home Gym.

    Medium/Heavy weight & reps..

    1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.....Ron: 60kg x 12,10,8 reps.
    2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.....Ron: 100kg x 8 reps.
    3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm.....Ron: 17.5kg x 12 reps per arm.
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 30kg x 12 reps.
    5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.....Ron: 75kg x 12 reps.

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

  5. #1205
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Sunday 9th April 2023: Shoulder & Trap Workout @ 9.30am in my Home Gym.

    Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 8 reps.
    2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 50kg x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 15kg DBs x 8 reps.
    4. Standing Military Press x 40kg x 10 reps x 3 sets.....Ron: 20kg x 12 reps.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

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

  6. #1206
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Wednesday 12th April 2023: Chest Workout @ 6.30pm in my Home Gym.

    Medium/Heavy...

    1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.....60kg x8,10,10 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.....80kg x 10 reps.
    3. 45 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 12 reps.....15kg DBs x 10 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  7. #1207
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 14th April 2023: Arm workout @ 4.30pm in my Home Gym.

    1. 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 39kg x 15 reps.
    2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 15 reps per arm.
    4. Standing D.B. Curl x 17.5kg D.Bells x 3 sets x 20,16,12 reps....without rest....Hammer curls x 17.5kg x 3 sets x 20,16,12 reps.
    5. 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

  8. #1208
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 15th April 2023 @ 2.00pm in my Home Gym.

    Medium/Heavy weight & reps..

    1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps.....Ron: 60kg x 12,12,10 reps.
    2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.....Ron: 110kg x 8 reps.
    3. Bent over DB row x 27.5kg DBs x 3 sets x 12 reps per arm.....Ron: 20kg x 8 reps per arm.
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.....Ron: 40kg x 8,10,10 reps.
    5. Cable Crossover: Back reverse-flyes x 30kg x 12 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 12 reps.
    6. Seated Machine Row x 90kg x 20 reps x 3 sets.....Ron: 90kg x 20 reps.

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

  9. #1209
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Tuesday 18th April 2023: Chest Workout @ 6.30pm in my Home Gym.

    Medium/Heavy...

    1. Olympic Bench Press x 90kg x 16,13,12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 15 reps.
    3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  10. #1210
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 22nd April 2023: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

    Medium weight....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 x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
    4. Standing Military Press x 40kg x 12,10,12 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

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

  11. #1211
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Sunday 23rd April 2023 @ 11.30am in my Home Gym.

    Medium weight & reps.

    1. Bent-over Olympic-bar row x 70kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm.
    4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
    5. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.

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

  12. #1212
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Tuesday 25th April 2023: Arm workout @ 6.45pm in my Home Gym.

    1. 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 39kg x 15 reps.
    2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
    4. 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.
    5. 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

  13. #1213
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Thursday 27th April 2023: Chest Workout @ 7.15pm in my Home Gym.

    Medium & morereps.....

    1. Olympic Bench Press x 80kg x 20,20,15 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 45 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  14. #1214
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 29th April 2023: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

    Medium weight....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 14 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.
    4. Standing Military Press x 40kg x 12,10,12 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 90kg x 2 sets x 12 reps.

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

  15. #1215
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Sunday 1st May 2023 @ 11.00am in my Home Gym.

    Medium weight & reps.

    1. Bent-over Olympic-bar row x 50kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
    4. Seated Machine Row x 90kg x 15 reps x 3 sets.
    5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
    6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

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

  16. #1216
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 5th May 2023: Chest Workout @ 3.30pm in my Home Gym.

    Medium/heavy.....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
    3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  17. #1217
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 6th May 2023: Shoulder & Trap Workout @ 1.45pm in my Home Gym.

    Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
    4. Standing Military Press x 40kg x 10 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

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

  18. #1218
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Sunday 7th May 2023: Arm workout @ 11.30am in my Home Gym.

    1. 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 15 reps.
    2. Two-hand standing machine bicep curl x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 17.5,15,12.5kg x 3 sets x 20 reps.
    5. 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

  19. #1219
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Monday 8th May 2023: Lower Body workout @ 12.30pm in my Home Gym.

    1. 5 mins lower-body stretches.
    2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps x 4 sets.
    3. Seated Leg Extension x 50 kg x 15 reps x 4 sets.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Walking Lunges (1no. 10kg weight plate in each hand) x 12 reps/lunges.....Standing body-weight calf raises x 20 reps x 2 sets.

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

  20. #1220
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 12th May 2023: Chest Workout @ 3.30pm in my Home Gym.

    Medium/heavy.....

    1. Olympic Bench Press x 90kg x 15,12,12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
    3. 45 degree Incline D.Bell Press x 3 sets 27.5kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  21. #1221
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 13th May 2023: Shoulder & Trap Workout @ 1.00pm in my Home Gym.

    Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 80kg x 3 sets x 15 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 12 reps x 3 sets.
    4. Standing Military Press x 40kg x 10 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

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

  22. #1222
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Tuesday 16th May 2023 @ 6.30pm in my Home Gym.

    Medium weight & reps.

    1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
    4. Seated Machine Row x 90kg x 15 reps x 3 sets.
    5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
    6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

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

  23. #1223
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 19th May 2023: Chest Workout @ 2.30pm in my Home Gym.

    Medium/heavy.....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
    3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  24. #1224
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Saturday 20th May 2023: Arm workout @ 10.30am in my Home Gym.

    1. 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 39kg x 15 reps.
    2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
    4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 reps.
    5. 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

  25. #1225
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Tuesday 23rd May 2023: Shoulder & Trap Workout @ 6.15pm in my Home Gym.

    Light/Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 20kg x 20 reps x 3 sets.
    2. Shoulder Press Machine x 70kg x 3 sets x 20 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 17.5kg DBs x 15 reps x 3 sets.
    4. Standing Military Press x 25kg x 15 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each arm.
    6. Standing Machine Shrug x 70kg x 2 sets x 15 reps.

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

  26. #1226
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Thursday 25th May 2023 @ 6.30pm in my Home Gym.

    Medium weight & reps.

    1. Bent-over Olympic-bar row x 50kg x 3 sets x 20 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
    4. Seated Machine Row x 90kg x 15 reps x 3 sets.
    5. Bent over DB row x 17.5kg DBs x 3 sets x 15 reps per arm.
    6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 25kg x 10 reps.

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

  27. #1227
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Sunday 28th May 2023: Chest Workout @ 10.00am in my Home Gym.

    Medium/heavy.....

    1. Olympic Bench Press x 90kg x 15,12,10 reps x 3 sets.....Ron: 60kg x 12,11,8 reps.
    2. Machine 30 degree Incline Bench Press x 3 sets x 120kg x 12 reps.....Ron: 80kg x 12,8,8 reps.
    3. 30` degree Incline D.Bell Press x 3 sets 30kg D. Bells x 12 reps.....Ron: 15kg D.Bells x 10,12,11 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: low & upper one-armed Chest Flyes x 15kg x 10 reps per arm (low & high) x 3 sets.
    5. Seated Machine Press x 100kg x 12 rep x 3 sets.

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

  28. #1228
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Monday 29th May 2023: Arm workout @ 10.00am in my Home Gym.

    1. 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 39kg x 15 reps.
    2. Two-hand standing machine bicep curl x 3 sets x 39kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 21kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 21kg x 16 reps per arm.
    4. Standing D.B. Curl x 12.5kg D.Bells x 3 sets x 26 reps....without rest....Hammer curls x 12.5kg x 3 sets x 26 reps.
    5. 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

  29. #1229
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Wednesday 31st May 2023: Shoulder & Trap Workout @ 6.00pm in my Home Gym.

    Heavy/Medium weight....more reps...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.....Ron: 30kg x 8 reps.
    2. Shoulder Press Machine x 90kg x 3 sets x 12 reps x 3 sets.....Ron: 60kg x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps x 3 sets.....Ron: 12.5kg x 12 reps.
    4. Standing Military Press x 40kg x 12,10,8 reps x 3 sets.....Ron: 20kg x 12 reps.
    5. Super-set - STANDING FRONT PLATE RAISE: 2 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 10 reps - each arm.
    6. Standing Machine Shrug x 80kg x 2 sets x 12 reps.

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

  30. #1230
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,285
    Rep Power: 2783
    Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500) Stimac1976 is a glorious beacon of knowledge. (+2500)
    Stimac1976 is offline
    Friday 2nd June 2023 @ 3.30pm in my Home Gym.

    Medium weight & reps.

    1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
    3. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
    4. Seated Machine Row x 90kg x 15 reps x 3 sets.
    5. Bent over DB row x 22.5kg DBs x 3 sets x 12 reps per arm.
    6. Cable Crossover: Back reverse-flyes x 30kg x 10 reps x 3 sets...then....machine straight-bar lat push-down x 33kg x 10 reps.

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

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts