Thursday 24th November 2022: Chest Workout @ 3.00pm 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 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.
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Thread: My journey to perfection!?!
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11-24-2022, 08:16 AM #1141
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Life is for Living.....& Lifting!
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11-27-2022, 02:37 AM #1142
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Sunday 27th November 2022: Back workout @ 9.30am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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11-30-2022, 07:07 AM #1143
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Wednesday 30th November 2022: Lower Body workout @ 4.00pm 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 25kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 set.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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12-01-2022, 07:34 AM #1144
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Thursday 1st December 2022: Chest Workout @ 2.30pm 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 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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12-06-2022, 12:30 AM #1145
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 3rd December 2022: Back workout @ 10.00 am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm..
4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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12-06-2022, 01:07 AM #1146
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Tuesday 6th December 2022: Shoulder & Trap Workout @ 8.15am in my Home Gym.
Medium weight....
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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12-09-2022, 07:44 AM #1147
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Friday 9th December 2022: Chest Workout @ 2.30pm 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 110kg x 12 reps.
3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
4. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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12-12-2022, 03:10 AM #1148
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Monday 12th December 2022: Back workout @ 9.30am am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 80kg 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 27.5kg 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 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 76kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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12-13-2022, 05:54 AM #1149
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Tuesday 13th December 2022: Shoulder & Trap Workout @ 1.00pam in my Home Gym.
Medium weight....
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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12-16-2022, 07:31 AM #1150
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Friday 16th December 2022: Chest Workout @ 2.30pm 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 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 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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12-17-2022, 04:04 AM #1151
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 17th December 2022: Back workout @ 10.30am am in my Home Gym.
Heavy...(ish)...
1. Bent-over Olympic-bar row x 80kg 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 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 84kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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12-21-2022, 07:15 AM #1152
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Wednesday 21st December 2022: Lower Body workout @ 2.00pm 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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12-24-2022, 03:00 AM #1153
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 24th December 2022: Chest Workout @ 10.00am in my Home Gym.
Medium...
1. Olympic Bench Press x 80kg x 15,14,12 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 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 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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12-27-2022, 02:54 AM #1154
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Tuesday 27th December 2022: Back workout @ 10.00am am in my Home Gym.
Medium weight with more reps..
1. Bent-over Olympic-bar row x 60kg 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 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
6. Seated Machine Row x 84kg x 1 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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12-28-2022, 03:06 AM #1155
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Wednesday 28th December 2022: Shoulder & Trap Workout @ 10.00am in my Home Gym.
Medium weight....
1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.
The workout lasted approx. 45 mins.Life is for Living.....& Lifting!
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12-30-2022, 03:56 AM #1156
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Friday 30th December 2022: Lower Body workout @ 10.30am 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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12-31-2022, 04:14 AM #1157
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 31st December 2022: Chest Workout @ 11.00am in my Home Gym.
Medium...
1. Olympic Bench Press x 80kg x 16,15,12 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 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 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-02-2023, 04:11 AM #1158
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Monday 2nd January 2023 @ 11.00am am in my Home Gym.
Medium weight with more reps..
1. Bent-over Olympic-bar row x 60kg 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 50kg x 3 sets x 12 reps.
5. Cable Crossover: Back revers-flyes x 20kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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01-07-2023, 06:11 AM #1159
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 7th January 2023: Chest Workout @ 1.00pm 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. 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 30kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-11-2023, 09:47 AM #1160
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Wednesday 11th January 2023 - Back Workout @ 4.30pm in my Home Gym.
Heavy weight with less reps..
1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,8 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 10 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 10 reps.
5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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01-12-2023, 12:48 PM #1161
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Thursday 12th January 2023: Shoulder & Trap Workout @ 7.45pm in my Home Gym.
Medium/Heavy weight....
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12,10,8 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12,10,8 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-16-2023, 11:42 AM #1162
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Monday 16th January 2023: Chest Workout @ 6.30pm in my Home Gym.
Medium...
1. Olympic Bench Press x 80kg x 17,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 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 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-17-2023, 06:49 AM #1163
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Tuesday 17th January 2023 @1.30pm in my Home Gym.
Medium weight with more reps..
1. Bent-over Olympic-bar row x 60kg 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 revers-flyes x 20kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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01-19-2023, 11:24 AM #1164
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Thursday 19th January 2023: Shoulder & Trap Workout @ 6.15pm 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 80 kg 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 20kg x 15 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 80kg x 3 sets x 15 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-21-2023, 04:37 AM #1165
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Saturday 21st January 2023: Lower Body workout @ 11.30am 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 40kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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01-22-2023, 03:22 AM #1166
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Sunday 22nd January 2023: Chest Workout @ 10.00am in my Home Gym.
Heavy...
1. Olympic Bench Press x 95kg x 12,10,8 reps x 3 sets.
2. Machine 45 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: Chest Flyes x 42kg x 12 reps x 3 sets.
5. Seated Machine Press x 100kg x 12 reps x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-25-2023, 02:31 AM #1167
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Wednesday 25th January 2023 - Back Workout @ 9.30am in my Home Gym.
Heavy weight with less reps..
1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,10 reps.
2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
3. Bent over DB row x 30kg DBs x 3 sets x 11 reps per arm..
4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 11 reps.
5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
6. Seated Machine Row x 90kg x 15 reps x 3 sets.
7. Wide-grip pull-ups x 6 reps x 3 sets.
approx. 50 mins.Life is for Living.....& Lifting!
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01-26-2023, 02:30 AM #1168
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Thursday 26th January 2023: Shoulder & Trap Workout @ 9.30am in my Home Gym.
Medium/Heavy weight....
1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 110 kg x 3 sets x 12 reps x 3 sets.
3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.
4. Standing Military Press x 30kg x 12 reps x 3 sets.
5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-29-2023, 04:43 AM #1169
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Sunday 29th January 2023: Chest Workout @ 11.30am in my Home Gym.
Medium...
1. Olympic Bench Press x 80kg x 18,15,12 reps x 3 sets.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 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 30kg x 15 reps x 3 sets.
5. Seated Machine Press x 100kg x 15 rep x 3 sets.
The workout lasted approx. 50 mins.Life is for Living.....& Lifting!
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01-30-2023, 11:34 AM #1170
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,387
- Rep Power: 3168
Monday 30th January 2023: Lower Body workout @ 6.15pm 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 3 sets.
3. Seated one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
5. Standing Squats with swiss ball protector x 40kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
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