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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Thread: My journey to perfection!?!
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09-11-2022, 04:47 AM #1111
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
Life is for Living.....& Lifting!
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09-16-2022, 06:51 AM #1112
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-17-2022, 06:03 AM #1113
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-19-2022, 03:41 AM #1114
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-20-2022, 11:05 AM #1115
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-24-2022, 05:49 AM #1116
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-25-2022, 03:53 AM #1117
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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09-26-2022, 11:54 AM #1118
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.
Life is for Living.....& Lifting!
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09-27-2022, 12:16 PM #1119
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-01-2022, 01:25 AM #1120
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-02-2022, 03:57 AM #1121
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-03-2022, 12:02 PM #1122
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-05-2022, 12:03 PM #1123
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-12-2022, 11:27 AM #1124
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-13-2022, 12:19 PM #1125
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-15-2022, 01:39 AM #1126
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-17-2022, 11:40 AM #1127
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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10-18-2022, 12:01 PM #1128
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-23-2022, 05:20 AM #1129
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-24-2022, 12:15 PM #1130
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-26-2022, 08:50 AM #1131
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-29-2022, 04:12 AM #1132
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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10-31-2022, 09:53 AM #1133
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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11-01-2022, 12:36 PM #1134
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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11-03-2022, 10:38 AM #1135
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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11-08-2022, 09:23 AM #1136
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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11-09-2022, 08:46 AM #1137
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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.Life is for Living.....& Lifting!
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11-11-2022, 01:00 AM #1138
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11-16-2022, 05:29 AM #1139
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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!
Life is for Living.....& Lifting!
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11-16-2022, 06:22 AM #1140
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Age: 47
- Posts: 1,378
- Rep Power: 3167
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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