Monday 26th July 2021: Back workout @ 1.15pm in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.
approx. 45 mins.
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Thread: My journey to perfection!?!
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07-26-2021, 07:05 AM #961
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Life is for Living.....& Lifting!
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07-31-2021, 01:39 AM #962
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 31st July 2021: Chest Workout @ 8.45am in my Home Gym.
Heavy:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 14 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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08-01-2021, 04:08 AM #963
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 1st August 2021: Back workout @ 11.00am in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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08-04-2021, 06:42 AM #964
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 4th August 2021: Shoulder & Trap Workout @ 1.15pm in my Home Gym.
Medium weight but slightly more reps...
1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 35kg EZ Bar x 15 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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08-07-2021, 03:59 AM #965
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 7th August 2021: Chest Workout @ 10.45am in my Home Gym.
Medium weight:
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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08-08-2021, 02:57 AM #966
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 8th August 2021: Back workout @ 10.00am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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08-14-2021, 04:04 AM #967
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 14th August 2021: Chest Workout @ 10.45am in my Home Gym.
Medium weight:
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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08-15-2021, 04:02 AM #968
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 15th August 2021: Back workout @ 10.00am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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08-20-2021, 03:08 AM #969
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 20th August 2021: Chest Workout @ 9.45am in my Home Gym.
Medium weight:
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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08-28-2021, 02:06 AM #970
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 28th August 2021: Chest Workout @ 8.45am in my Home Gym.
Medium weight:
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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08-29-2021, 02:36 AM #971
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 29th August 2021: Back workout @ 9.00am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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09-04-2021, 01:32 AM #972
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 4th September 2021: Chest Workout @ 8.45am in my Home Gym.
Medium weight:
1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 22 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 18 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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09-05-2021, 03:28 AM #973
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 5th September 2021: Back workout @ 10.00am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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09-10-2021, 07:19 AM #974
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 10th September 2021: Chest Workout @ 1.45pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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09-11-2021, 06:21 AM #975
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 11th September 2021: Shoulder & Trap Workout @ 1.15pm in my Home Gym.
Medium weight but slightly 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 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 35kg EZ Bar x 15 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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09-12-2021, 03:15 AM #976
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 12th September 2021: Back workout @ 9.45am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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09-22-2021, 08:55 AM #977
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 22nd September 2021: Chest Workout @ 3.45pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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09-25-2021, 06:30 AM #978
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sturdau 25th September 2021: Back workout @ 1.00pm in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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09-26-2021, 03:24 AM #979
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 26th September 2021: Shoulder & Trap Workout @ 9.30am in my Home Gym.
Medium weight but slightly 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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar x 15 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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10-01-2021, 09:08 AM #980
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 1st October 2021: Chest Workout @ 3.45pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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10-03-2021, 03:39 AM #981
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 3rd October 2021: Back workout @ 10.15am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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10-05-2021, 09:47 AM #982
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 5th October: Lower Body workout @ 4.00pm in my Home Gym.
1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 reps....x 3 sets.
4. Seated Leg Extension x 42 kg x 15 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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10-06-2021, 10:06 AM #983
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 6th October 2021: Shoulder & Trap Workout @ 4.30pm in my Home Gym.
Medium weight but slightly 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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar x 15 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.
The workout lasted approx. 40 mins.Life is for Living.....& Lifting!
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10-12-2021, 09:16 AM #984
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 10th October 2021: Back workout @ 11.00am in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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10-12-2021, 09:17 AM #985
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 8th October 2021: Chest Workout @ 5.00pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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10-17-2021, 04:01 AM #986
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 17th October 2021: Chest Workout @ 10.00am in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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10-21-2021, 07:57 AM #987
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 21st October 2021: Back workout @ 3.00pm in my Home Gym.
Medium Weight.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 42kg 3 sets x 18 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 59kg x 12 reps x 3 sets.
approx. 45 mins.Life is for Living.....& Lifting!
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10-28-2021, 09:02 AM #988
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 28th October 2021: Chest Workout @ 4.00pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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11-08-2021, 08:40 AM #989
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 8th November 2021: Chest Workout @ 3.30pm in my Home Gym.
Medium/Heavy weight:
1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
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02-02-2022, 11:55 AM #990
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 2nd February 2022: Back workout @ 7.00pm in my Home Gym.
Heavy Weight.
1. Bent-over Machine row x 80kg x 3 sets x 15 reps - Ronnie: 80kg x 12,10,10 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps - Ronnie: 100kg x 12,10,10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps - Ronnie: 25kg x 24 reps
4. Bent-over-Bench Row x 55kg x 3 sets x 10 reps - Ronnie: 30kg x 12,12,12 reps.
5. Seated Machine Row x 65kg x 12 reps x 3 sets - Ronnie same.
6. Lat Pull-Down x ??kg x 12 reps x 3 sets - Ronnie same.
approx. 45 mins.Life is for Living.....& Lifting!
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