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  1. #721
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
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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 27th November 2019: Shoulder Workout @ 9.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  2. #722
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
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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 November 2019: Chest Workout @ 11.00am in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  3. #723
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
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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 3rd December 2019: Back & Bicep workout @ 2.00pm in my Home Gym.

    1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 85kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 16 reps.
    6. 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.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  4. #724
    Registered User MalachiB1's Avatar
    Join Date: Jun 2015
    Age: 36
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    how do you like the 12 + rep range? what is it doing for you IE. strength vs size?
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  5. #725
    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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    Originally Posted by MalachiB1 View Post
    how do you like the 12 + rep range? what is it doing for you IE. strength vs size?
    Hi Mate, for the larger muscle groups I tend to stick with 12 heavy reps to build muscle. For the smaller muscles I tend to go a little lighter but higher on the rep range as not to damage myself. Always try to lift a little heavier or add a rep or two to each workout/week to progress.
    Thanks for comment & all the best with your training bud.
    Life is for Living.....& Lifting!
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  6. #726
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
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    Posts: 743
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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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    Thursday 5th December 2019: Shoulder Workout @ 9.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  7. #727
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
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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 11th December 2019: Chest Workout @ 10.00am in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  8. #728
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
    Rep Power: 2356
    Stimac1976 is 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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    Friday 13th December 2019: Back & Bicep workout @ 9.00am in my Home Gym.

    1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 85kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 16 reps.
    6. 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.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  9. #729
    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 16th December 2019: Shoulder Workout @ 9.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  10. #730
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
    Rep Power: 2356
    Stimac1976 is 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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    Thursday 19th December 2019: Chest Workout @ 9.00am in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 12 reps.
    2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  11. #731
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
    Rep Power: 2356
    Stimac1976 is 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 22nd December 2019: Back & Bicep workout @ 10.00am in my Home Gym.

    1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 100kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 18 reps.
    6. 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.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  12. #732
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
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    Posts: 743
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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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    Thursday 26th December 2019: Chest Workout @ 10.30am in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
    2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  13. #733
    Registered User Stimac1976's Avatar
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    Sunday 29th December 2019: Back & Bicep workout @ 10.00am in my Home Gym.

    1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 100kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 18 reps.
    6. 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.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  14. #734
    Registered User Stimac1976's Avatar
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    Monday 30th December 2019: Shoulder Workout @ 11.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  15. #735
    Registered User Stimac1976's Avatar
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    Saturday 4th January 2020: Chest Workout @ 11.00am in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
    2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 55 min.
    Life is for Living.....& Lifting!
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  16. #736
    Registered User Stimac1976's Avatar
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    Tuesday 7th January 2020: Back & Bicep workout @ 9.00am in my Home Gym.

    1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 100kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 18 reps.
    6. 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.

    Good Stuff!...........approx. 50 mins.
    Life is for Living.....& Lifting!
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  17. #737
    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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    Thursday 9th January 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 40kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  18. #738
    Registered User Stimac1976's Avatar
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    Posts: 743
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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 13th January 2020: Chest Workout @ 2.00pm in my Home Gym.

    1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
    2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

    The workout lasted approx. 50 min.
    Life is for Living.....& Lifting!
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  19. #739
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
    Rep Power: 2356
    Stimac1976 is 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 14th January 2020: Back & Bicep workout @ 8.00am in my Home Gym.

    1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
    2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
    3. Seated Machine Row x 100kg x 12 reps x 3 sets.
    4. Lat Push-down x 25kg x 12 reps x 3 sets.
    5. Standing Machine Pull x 42kg 3 sets x 20 reps.
    6. 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.

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

  20. #740
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 43
    Posts: 743
    Rep Power: 2356
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    Sunday 19th January 2020: Shoulder & Trap Workout @ 10.30am in my Home Gym.

    1. Upright Row EZ Bar x 3 sets x 40kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
    3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 40 mins.
    Life is for Living.....& Lifting!
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  21. #741
    Registered User Stimac1976's Avatar
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    Tuesday 21st January 2020: Arm workout @ 9.3 0am in my Home Gym.

    Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
    Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
    One-arm standing (full-stretch) concentration-curl x 16kg x 12 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12,10,8 reps.
    Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 reps.
    Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    Enjoyed that!........approx. 45 mins.
    Life is for Living.....& Lifting!
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  22. #742
    Registered User Stimac1976's Avatar
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    Wednesday 22nd January 2020: Chest Workout @ 9.30am in my Home Gym.

    Still a little sore from Sundays Shoulder Workout, so slightly lighter but a few more reps today.

    1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps.
    2. Flat D.B. Press x 3 sets 34kg D.Bells x 15 reps.
    3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,12,12 reps.
    4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
    5. Seated Machine Press x 3 sets x 100kg x 20 reps.

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