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  1. #961
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
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    Stimac1976 is offline
    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.
    Life is for Living.....& Lifting!
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  2. #962
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  3. #963
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  4. #964
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  5. #965
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  6. #966
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  7. #967
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  8. #968
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  9. #969
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  10. #970
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  11. #971
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  12. #972
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  13. #973
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  14. #974
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  15. #975
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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!
    Reply With Quote

  16. #976
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  17. #977
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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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  18. #978
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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)
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    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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  19. #979
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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 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!
    Reply With Quote

  20. #980
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
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    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!
    Reply With Quote

  21. #981
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
    Rep Power: 3167
    Stimac1976 is 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)
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    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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  22. #982
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
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    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.
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  23. #983
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    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.
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  24. #984
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    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.
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  25. #985
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    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.
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  26. #986
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    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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  27. #987
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    Join Date: Jan 2015
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    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.
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  28. #988
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    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.
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  29. #989
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    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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  30. #990
    Registered User Stimac1976's Avatar
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    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.
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