Monday 14th December 2020: Back workout @ 3.00pm in my Home Gym.
Medium/Heavy Weights.
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 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 15 reps x 3 sets.
approx. 45 mins.
|
Thread: My journey to perfection!?!
-
12-14-2020, 08:19 AM #871
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Life is for Living.....& Lifting!
-
12-19-2020, 04:51 AM #872
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 19th December 2020: Chest Workout @ 11.00am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 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 15 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
-
12-20-2020, 04:46 AM #873
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 20th December 2020: Arm workout @ 11.00am in my Home Gym.
Standing EZ Bar Curl x 3 sets x 30kg 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 High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
approx. 45 mins.Life is for Living.....& Lifting!
-
12-23-2020, 04:25 AM #874
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 23RD December 2020: Shoulder & Trap Workout @ 10.00am 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 15kg per D.B. x 25 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!
-
12-26-2020, 06:34 AM #875
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 26th December 2020: Arm workout @ 1.00pm in my Home Gym.
Standing EZ Bar Curl x 3 sets x 30kg 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 High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
approx. 45 mins.Life is for Living.....& Lifting!
-
12-27-2020, 03:38 AM #876
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 27thth December 2020: Chest Workout @ 10.00am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 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 15 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
-
12-29-2020, 07:07 AM #877
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 29th December 2020: Back workout @ 1.30pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 80kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 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!
-
01-02-2021, 03:38 AM #878
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 2nd January 2021: Chest Workout @ 10.00am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 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 15 reps.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
01-03-2021, 04:38 AM #879
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 3rd January 2021: Shoulder & Trap Workout @ 11.00am in my Home Gym.
Medium weight but slightly more reps...
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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg 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 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!
-
01-05-2021, 06:24 AM #880
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 5th January 2021: Back workout @ 1.30pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 130kg x 3 sets x 10 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg 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!
-
-
01-08-2021, 07:28 AM #881
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 8th January 2021: Arm workout @ 2.00pm in my Home Gym.
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 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 High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
approx. 45 mins.Life is for Living.....& Lifting!
-
01-09-2021, 03:55 AM #882
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 9th January 2021: Lower Body workout @ 11.00am in my Home Gym.
Nice and light - early days when it comes to lower body for me.
1. Cross-Trainer x 15 mins x Level 12.
2. 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.
3. Standing Machine Squat x 70 kg x 12 reps.....then, no rest...Standing Machine Calf Raise x 70 kg x 12 reps - did one set and struggled so stopped.
4. Olympic Bar Standing Free Squat x 40kg x 10 reps x 3 sets - Unable to attempt today!
approx. 35 mins - had to stop.Life is for Living.....& Lifting!
-
01-10-2021, 04:08 AM #883
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 10th January 2021: Chest Workout @ 10.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. Flat Olympic Bar-bell Chest press x 3 sets x 80kg x 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!
-
01-12-2021, 06:41 AM #884
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 12th January 2021: Tabata HIIT Workout @ 2.00Pm in my Home Gym.
Warm up Strecthing.
1. Battle-Ropes x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
2. Punch Bag x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
3. Kettle Bell Swing x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
4. 10kg Medicine Ball Sqauts x 20 seconds movement then 10 seconds rest x 8 rounds....1 min rest.
The workout lasted approx. 25 mins.Life is for Living.....& Lifting!
-
-
01-13-2021, 07:10 AM #885
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Wednesday 13th January 2021: Back workout @ 2.0pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg 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!
-
01-16-2021, 04:20 AM #886
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Saturday 16th January 2021: Chest Workout @ 10.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 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 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
01-17-2021, 04:48 AM #887
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 17th January 2021: Arm workout @11.30am in my Home Gym.
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 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 12 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
approx. 45 mins.Life is for Living.....& Lifting!
-
01-19-2021, 07:52 AM #888
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Tuesday 19th January 2021: Lower Body workout @ 2.00pm in my Home Gym.
Nice and light - still early days when it comes to lower body for me.
1. Cross-Trainer x 20 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 12 reps x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.
approx. 60 minsLife is for Living.....& Lifting!
-
-
01-21-2021, 07:23 AM #889
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 21st January 2021: Shoulder & Trap Workout @ 2.00pm in my Home Gym.
Medium weight but slightly more reps...
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 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg 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 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!
-
01-22-2021, 06:08 AM #890
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 22nd January 2021: Back workout @ 1.00pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg 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!
-
01-24-2021, 04:27 AM #891
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 24th January 2021: Chest Workout @ 11.00am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 15 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 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
01-28-2021, 07:17 AM #892
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 28th January 2021: Lower Body workout @ 2.00pm in my Home Gym.
Nice and light - still early days when it comes to lower body for me.
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 14 reps x 3 sets.
5. Standing one leg machine curl x 16 kg x 12 reps per leg x 3 sets - more weight next week
5. Standing BW Squat (swiss ball behind back) with 10kg medicine ball in hands x 20 reps x 3 sets.
approx. 60 minsLife is for Living.....& Lifting!
-
-
01-29-2021, 07:01 AM #893
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Friday 29th January 2021: Arm workout @ 1.30pm 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 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
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 push down x 3 sets x 16kg x 12 reps per arm.
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.
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!
-
01-31-2021, 05:50 AM #894
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 31st January 2021: Shoulder & Trap Workout @ 12.30pm in my Home Gym.
Medium weight but slightly more reps...
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 25kg 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 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!
-
02-01-2021, 07:16 AM #895
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 1st February 2021: Lower Body workout @ 2.00pm 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 - add weight and less reps next week.
5. Standing one leg machine curl x 25 kg x 8 reps per leg x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
-
02-04-2021, 03:40 AM #896
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 4th February 2021: Chest Workout @ 10.00am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 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 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
-
02-08-2021, 09:32 AM #897
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 8th February 2021: Back workout @ 4.30pm in my Home Gym.
Medium/Heavy Weights.
1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 50kg 3 sets x 12 reps.
4. Bent-over-Bench Row x 55kg 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!
-
02-14-2021, 04:10 AM #898
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Sunday 14th February 2021: Chest Workout @ 10.30am in my Home Gym.
Heavy`ish:
1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 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 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Press-ups x 15 reps x 3 sets.
The workout lasted approx. 50 min.Life is for Living.....& Lifting!
-
02-15-2021, 10:05 AM #899
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Monday 15th February 2021: Lower Body workout @ 4.30pm 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 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 10 reps per leg x 3 sets.
5. Standing BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.
approx. 60 mins.Life is for Living.....& Lifting!
-
02-18-2021, 09:09 AM #900
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,386
- Rep Power: 3168
Thursday 18th February 2021: Back workout @ 4.00pm in my Home Gym.
Medium/Heavy Weights.
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 12 reps.
4. Bent-over-Bench Row x 55kg 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!
Bookmarks