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  1. #1111
    Registered User Stimac1976's Avatar
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    Sunday 11th September 2022: Lower Body workout @ 11.00am 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.
    3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
    4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 20kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
    6. x 80kg x 12 reps x 3 sets.

    approx. 45 mins.
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  2. #1112
    Registered User Stimac1976's Avatar
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    Friday 16th September 2022: Arm workout @ 1.30pm 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 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.
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  3. #1113
    Registered User Stimac1976's Avatar
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    Saturday 17th September 2022: Back workout @ 1.00pm 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 130kg x 3 sets x 12 reps.
    3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
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  4. #1114
    Registered User Stimac1976's Avatar
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    Monday 19th September 2022: Lower Body workout @ 10.45am 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.
    3. Seated one-leg Press x 42 kg x 15 reps per leg x 3 sets.
    4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 3 sets.

    approx. 45 mins.
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  5. #1115
    Registered User Stimac1976's Avatar
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    Tuesday 20th September 2022: Chest Workout @ 6.15pm in my Home Gym.

    Heavy`ish....

    1. Olympic Bench Press x 80kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets
    5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps x 3 sets.

    The workout lasted approx. 45 min.
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  6. #1116
    Registered User Stimac1976's Avatar
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    Saturday 24th September 2022: Shoulder & Trap Workout @ 12.45pm in my Home Gym.

    Medium/heavy weight....

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 110 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 11kg D.B. X 12 reps - each ear.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 50 mins.
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  7. #1117
    Registered User Stimac1976's Avatar
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    Sunday 25th September 2022: Back workout @ 11.00am 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 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
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  8. #1118
    Registered User Stimac1976's Avatar
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    Monday 26th September 2022: Lower Body workout @ 6.45pm 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 one-leg Press x 42 kg x 15 reps per leg x 3 sets.
    4. Seated Leg Extension x 59 kg x 12 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
    6. Lunges x 20kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 sets.

    approx. 45 mins.
    Last edited by Stimac1976; 09-27-2022 at 12:17 PM. Reason: Wrong date.
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  9. #1119
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 47
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    Tuesday 27th September 2022: Chest Workout @ 7.00pm in my Home Gym.

    Heavy`ish....

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

    The workout lasted approx. 50 mins.
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  10. #1120
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
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    Saturday 1st October 2022: Shoulder & Trap Workout @ 8.30pm in my Home Gym.

    Medium/heavy weight....

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 110 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 11kg D.B. X 12 reps - each ear.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  11. #1121
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
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    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 2nd October 2022: Back workout @ 10.45am 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 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
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  12. #1122
    Registered User Stimac1976's Avatar
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    Monday 3rd October 2022: Lower Body workout @ 7.00pm 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 15 reps X 3 sets.
    3. Seated one-leg Press x 50 kg x 12 reps per leg x 3 sets.
    4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 20kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 sets.
    6. Lunges x 20kg additional weight x 20 steps.....Standing body-weight calf raises x 20 reps x 2 sets.

    approx. 45 mins.
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  13. #1123
    Registered User Stimac1976's Avatar
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    Age: 47
    Posts: 1,378
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    Wednesday 5th 2022: Chest Workout @ 7.00pm in my Home Gym.

    Heavy....

    1. Olympic Bench Press x 95kg x 12,10,8 reps x 3 sets....Ron: 70kg x 12,10,10 reps.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps....Ron: 10kg x 10,10,8 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 35kg D. Bells x 12,10,8 reps....Ron: 25kg DBs x 12,10,8 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 12 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets....Ron: 33kg x 8...then...8 x 15kg DB flyes.
    5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.... Incline press-up x 10 reps x 3 sets....Ron: Same.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  14. #1124
    Registered User Stimac1976's Avatar
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    Location: United Kingdom (Great Britain)
    Age: 47
    Posts: 1,378
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    Wednesday12th October 2022: Chest Workout @ 6.30pm in my Home Gym.

    Medium/Heavy....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 12 reps.
    4. Super-Set: Machine Chest Flyes x 50kg x 12 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
    5. Super-Set: Seated Machine Press x 100kg x 12 reps. then, no rest.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  15. #1125
    Registered User Stimac1976's Avatar
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    Thursday 13th October 2022: Shoulder & Trap Workout @ 7.15pm in my Home Gym.

    Medium/heavy weight....

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs 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 ear.
    5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  16. #1126
    Registered User Stimac1976's Avatar
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    Posts: 1,378
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    Saturday 15th October 2022: Back workout @ 8.45am 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 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
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  17. #1127
    Registered User Stimac1976's Avatar
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    Monday 17th October 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 one-leg Press x 50 kg x 12 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
    4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  18. #1128
    Registered User Stimac1976's Avatar
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    Tuesday 18th October 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. Seated dual-arm bicep curl x 3 sets x 10kg DBs kg x 20 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.
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  19. #1129
    Registered User Stimac1976's Avatar
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    Sunday 23rd October 2022: Chest Workout @ 12.00pm in my Home Gym.

    Medium/Heavy....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
    5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

    The workout lasted approx. 50 mins.
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  20. #1130
    Registered User Stimac1976's Avatar
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    Monday 24th October 2022: Lower Body workout @ 7.00pm 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 one-leg Press x 50 kg x 12 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
    4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.

    approx. 45 mins.
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  21. #1131
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    Wednesday 25th October 2022: Back workout @ 3.30pm 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 140kg x 3 sets x 12 reps.
    3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
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  22. #1132
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    Saturday 29th October 2022: Shoulder & Trap Workout @ 11.00am in my Home Gym.

    Medium/heavy weight....

    1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
    2. Shoulder Press Machine x 90 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs 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 ear.
    5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

    The workout lasted approx. 50 mins.
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  23. #1133
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    Monday 31st October 2022: Lower Body workout @ 3.45pm 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 one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
    4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.

    approx. 45 mins.
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  24. #1134
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    Tuesday 1st November 2022: Chest Workout @ 6.30pm in my Home Gym.

    Medium/Heavy....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
    5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

    The workout lasted approx. 50 mins.
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  25. #1135
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    Thursday 3rd November 2022: Back workout @ 3.30pm 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 140kg x 3 sets x 12 reps.
    3. Bent over DB row x 32kg DBs x 3 sets x 12 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 55kg x 3 sets x 12 reps.
    5. Seated Machine Row x 67kg x 12 reps x 3 sets.
    6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
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  26. #1136
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    Tuesday 8th November 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 one-leg Press x 50 kg x 15 reps per leg x 3 sets...then, no rest...Standing body-weight calf raises x 20 reps x 2 set.
    4. Seated Leg Extension x 59 kg x 15 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
    5. Standing Squats with swiss ball protector x 23kg additional weight x 15 reps.....Standing body-weight calf raises x 20 reps x 2 set.

    approx. 45 mins.
    Life is for Living.....& Lifting!
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  27. #1137
    Registered User Stimac1976's Avatar
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    Wednesday 9th November 2022: Chest Workout @ 4.00pm in my Home Gym.

    Medium/Heavy....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
    5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

    The workout lasted approx. 50 mins.
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  28. #1138
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    the worst part is a proper diet. I start my training last week and I'm loosing 2- 2.5 kg per week, but I have to starve to keep loosing weight, if I eat bread , pasta or potatos 3 times a day The weight is on the same level. I tried to eat 5 times a day but I cannot fo that. its hard
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  29. #1139
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    Originally Posted by body60192 View Post
    the worst part is a proper diet. I start my training last week and I'm loosing 2- 2.5 kg per week, but I have to starve to keep loosing weight, if I eat bread , pasta or potatos 3 times a day The weight is on the same level. I tried to eat 5 times a day but I cannot fo that. its hard
    I glad you have started your journey. May I recommend `the slow carb diet`. Please google this. I have followed this regime for some time and can confirm that it is cheap, very effective and provides energy throughout the day. There is no portion measuring and you can eat only 3 meals per day, and I may say unlimited amounts. Give a look and let me know your thought my friend. All the best!
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  30. #1140
    Registered User Stimac1976's Avatar
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    Wednesday 16th November 2022: Chest Workout @ 1.30pm in my Home Gym.

    Medium/Heavy....

    1. Olympic Bench Press x 90kg x 12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Super-Set: Machine Chest Flyes x 42kg x 15 reps, then, no rest......15kg DB incline flyes x 12 reps x 3 sets.
    5. Super-Set: Seated Machine Press x 100kg x 15 reps. then, no rest.

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