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  1. #1051
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 21st May 2022: Shoulder & Trap Workout @ 1.30pm 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 90kg x 3 sets x 15 reps.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 40kg D. Bells x 20 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    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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  2. #1052
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Sunday 22nd May 2022: Lower Body workout @ 9.15am 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 Leg Extension x 67kg x 13 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
    5. Standing Machine Squat x 110kg x 12 reps x 3 sets.

    approx. 45 mins.
    Last edited by Stimac1976; 05-22-2022 at 02:34 AM. Reason: Wrong date.
    Life is for Living.....& Lifting!
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  3. #1053
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Tuesday 24th May 2022: Back workout @ 6.15pm in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 70kg x 4 sets x 12 reps.....Ron: 60kg x 10 reps.
    2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.....Ron: 115kg x 10 reps.
    3. Standing Machine Pull-up x 50kg 3 sets x 12 reps.....Ron: 33kg x 10 reps.
    4. Bent-over-Bench Row x 60kg x 3 sets x 12 reps.....Ron: 50kg x 15 reps.
    5. Seated Machine Row x 50kg x 15 reps x 3 sets....Ron: same weight x 12 reps.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  4. #1054
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Thursday 25th May 2022: Arm workout @ 6.30pm in my Home Gym.

    1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    5. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  5. #1055
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Thursday 26th May 2022: Chest Workout @ 2.30pm in my Home Gym.

    Heavy....

    1. Marcy Machine Flat Bench Press x 3 sets x 110g x 20,16,14 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 20,16,14 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Seated Machine Press x 3 sets x 100kg x 25 reps.
    5. Machine Chest Flyes x 50kg x 12 reps x 3 sets, then 12 press-ups after every set.

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
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  6. #1056
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 4th June 2022: Chest Workout @ 10.00am in my Home Gym.

    Been on holiday in Spain for a week....back on it today.

    Heavy....

    1. Marcy Machine Flat Bench Press x 3 sets x 135kg x 12 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 125kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Seated Machine Press x 3 sets x 100kg x 25 reps.
    5. Machine Chest Flyes x 50kg x 12 reps x 3 sets, then 12 press-ups after every set.

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  7. #1057
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Sunday 5th May 2022: Back workout @ 10.30am 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 135kg 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 Row x 50kg x 3 sets x 12 reps.
    5. Seated Machine Row x 50kg x 15 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  8. #1058
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Monday 6th June 2022: Lower Body workout @ 6.30pm in my Home Gym.

    1. 5 mins lower-body stretches.
    2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps X 3 sets.
    3. Seated Leg Extension x 67kg x 13 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
    5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

    approx. 45 mins.
    Last edited by Stimac1976; 06-06-2022 at 11:24 AM. Reason: Wrong date.
    Life is for Living.....& Lifting!
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  9. #1059
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Wednesday 8th June 2022: Shoulder & Trap Workout @2.00pm in my Home Gym.

    Heavy weight...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 110kg x 3 sets x 12 reps.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 55kg D. Bells x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

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

  10. #1060
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Thursday 9th June 2022: Arm workout @ 6.30pm in my Home Gym.

    1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    5. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  11. #1061
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 11th June 2022: Chest Workout @ 9.15am in my Home Gym.

    Heavy....

    1. Marcy Machine Flat Bench Press x 3 sets x 140kg x 12 reps....Ron: 120kg x 10 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 130kg x 12 reps....Ron: 100kg x 10,10,8 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 8 reps.
    4. Seated Machine Press x 3 sets x 100kg x 25 reps....Ron: 20 reps.
    5. Machine Chest Flyes x 50kg x 12 reps x 3 sets, then 12 press-ups after every set.

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  12. #1062
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Monday 13th June 2022: Back workout @ 6.30pm in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 75kg x 3 sets x 12 reps.
    2. Seated Machine Pull-down x 135kg 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 Row x 50kg x 3 sets x 12 reps.
    5. Seated Machine Row x 50kg x 15 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

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

  13. #1063
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Wednesday 15th June 2022: Shoulder & Trap Workout @ 9.30am in my Home Gym.

    Heavy weight...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 110kg x 3 sets x 12 reps.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 55kg x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

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

  14. #1064
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Thursday 16th June 2022: Lower Body workout @ 6.30pm in my Home Gym.

    1. 5 mins lower-body stretches.
    2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps X 3 sets.
    3. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
    5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

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

  15. #1065
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Friday 17th June 2022: Arm workout @ 3.00pm in my Home Gym.

    1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    5. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  16. #1066
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 18th June 2022: Chest Workout @ 2.30pm in my Home Gym.

    Medium weigh with more reps....

    1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 20 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 20 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 8 reps.
    4. Seated Machine Press x 3 sets x 100kg x 25 reps.
    5. Machine Chest Flyes x 42kg x 15 reps x 3 sets.

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
    Reply With Quote

  17. #1067
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Monday 20th June 2022: Back workout @ 6.30pm in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 75kg x 3 sets x 12 reps....Ron: 65kg x 12,10,8 reps.
    2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps....Ron: 115kg x 12,10,8 reps.
    3. Bent over DB row x 30kg DBs x 3 sets x 12,10,8 reps per arm....Ron: 25kg DBs x 12,10,8 reps.
    4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps....Ron: same weight x 12,10,8 reps.
    5. Seated Machine Row x 50kg x 15 reps x 3 sets....Ron: same weight x 12 reps.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  18. #1068
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Tuesday 21st June 2022: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

    Heavy weight...

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 110kg x 3 sets x 12 reps.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 55kg x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

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

  19. #1069
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Wednesday 22nd June 2022: Lower Body workout @ 4.15pm 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 Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
    5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

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

  20. #1070
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Friday 24th June 2022: Arm workout @ 2.00pm in my Home Gym.

    1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    5. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  21. #1071
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 25th June 2022: Chest Workout @ 9.00am in my Home Gym.

    Heavy....

    1. Marcy Machine Flat Bench Press x 3 sets x 140kg x 12 reps....Ron: 12 reps x 120kg.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 8 reps x 110kg.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 8,10,10 reps.
    4. Seated Machine Press x 3 sets x 100kg x 25 reps....Ron: 20 reps.
    5. Machine Chest Flyes x 42kg x 15 reps x 3 sets....Ron: same weight x 10 reps

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
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  22. #1072
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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 27th June 2022: Back workout @ 6.30pm in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 75kg x 3 sets x 12 reps....Ron: 65kg x 12,10,10 reps.
    2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps....Ron: 120kg x 10,10,10 reps.
    3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm....Ron: 25kg DBs x 12 reps per arm.
    4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps....Ron: same weight x 12 reps.
    5. Seated Machine Row x 50kg x 15 reps x 3 sets....Ron: same weight x 12 reps.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  23. #1073
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Tuesday 28th June 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 Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
    5. Standing Machine Squat x 100kg x 12 reps x 3 sets.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  24. #1074
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Wednesday 27th June 2022: Shoulder & Trap Workout @ 1.30pm 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 20 reps.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 35kg x 20 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  25. #1075
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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 2nd July 2022: Chest Workout @ 10.00am in my Home Gym.

    Heavy`ish....

    1. Olympic Bench Press x 80kg x 12 reps, then, 90kg x 10,8 reps....Ron: 12 reps x 60kg, 10 x 70kg, 8 x 80kg.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 10,8 reps x 110kg.
    3. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest....DB Flyes x 12 reps x 15kg DBs....Ron: 33kg x 12 reps, then 10kg DBx x 12 reps.
    4. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps....Ron: same weight x 10 & 10 reps.
    5. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps....Ron: 15kg x 12 reps.

    The workout lasted approx. 45 min.
    Life is for Living.....& Lifting!
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  26. #1076
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Sunday 3rd July 2022: Arm workout @ 9.15am in my Home Gym.

    1. Standing EZ Bar Curl x 3 sets x 30kg x 15 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
    2. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 15 reps.....then, no rest......Tricep-Dip x bodyweight x 15 reps.
    3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
    4. Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg x 3 sets x 20 reps.
    5. Forearm curl x 15 kg D.bell in each hand x 3 sets x 12 reps....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  27. #1077
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Monday 4th July 2022: Back workout @ 6.15pm in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 80kg x 3 sets x 12 reps....Ron: 70kg x 12 reps.
    2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps....Ron: 120kg x 12 reps.
    3. Bent over DB row x 30kg DBs x 3 sets x 12 reps per arm....Ron: 25kg DBs x 12 reps per arm.
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps....Ron: same weight x 8 reps.
    5. Seated Machine Row x 59kg x 12 reps x 3 sets....Ron: same weight x 12 reps.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets....Ron: same.

    approx. 55 mins.
    Life is for Living.....& Lifting!
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  28. #1078
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Wednesday 6th July 2022: Shoulder & Trap Workout @ 4.30pm in my Home Gym.

    a little lighter today...

    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.
    3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 35kg x 20 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
    5. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

    The workout lasted approx. 45 mins.
    Life is for Living.....& Lifting!
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  29. #1079
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Thursday 7th July 2022: Lower Body workout @ 6.30pm in my Home Gym.

    1. 5 mins lower-body stretches.
    2. Seated Machine Leg Press x 100 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps X 3 sets - Ron: same.
    3. Seated one-leg Press x 42 kg x 12 reps per leg x 3 sets - Ron: same.
    4. Seated Leg Extension x 67kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps - Ron: same.
    5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets - Ron: same.
    6. Standing Machine Squat x 100kg x 12 reps x 3 sets - Ron: 80 kg.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  30. #1080
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,104
    Rep Power: 2441
    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)
    Stimac1976 is offline
    Saturday 2nd July 2022: Chest Workout @ 10.00am in my Home Gym.

    Heavy`ish....

    1. Olympic Bench Press x 90kg x 12,12,12 reps....Ron: 60kg x 12 reps x 1 set, then 65 x 12 reps x 2 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 12,10,8 reps x 100kg.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps....Ron: 25kg x 10,??,?? reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest....DB Flyes x 12 reps x 15kg DBs....Ron: 42kg x 12,10,9 reps, then 10kg DBx x 12 reps.
    5. Super-Set: Seated Machine Press x 3 sets x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps....Ron: same weight x 12 & 12 reps.

    The workout lasted approx. 60 min.
    Life is for Living.....& Lifting!
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