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  1. #1141
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 24th November 2022: Chest Workout @ 3.00pm 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!
    Reply With Quote

  2. #1142
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 27th November 2022: Back workout @ 9.30am 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 140kg x 3 sets x 12 reps.
    3. Bent over DB row x 30kg 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!
    Reply With Quote

  3. #1143
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 30th 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 25kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 2 set.
    6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  4. #1144
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 1st December 2022: Chest Workout @ 2.30pm 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!
    Reply With Quote

  5. #1145
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 3rd December 2022: Back workout @ 10.00 am 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 30kg 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!
    Reply With Quote

  6. #1146
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 6th December 2022: Shoulder & Trap Workout @ 8.15am 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 90 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
    5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

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

  7. #1147
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 9th December 2022: Chest Workout @ 2.30pm 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. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.
    6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.

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

  8. #1148
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 12th December 2022: Back workout @ 9.30am am in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 80kg 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 27.5kg 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. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
    6. Seated Machine Row x 76kg x 1 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  9. #1149
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 13th December 2022: Shoulder & Trap Workout @ 1.00pam in my Home Gym.

    Medium weight....

    1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
    5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

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

  10. #1150
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 16th December 2022: Chest Workout @ 2.30pm 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 30kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.
    6. Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.

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

  11. #1151
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 17th December 2022: Back workout @ 10.30am am in my Home Gym.

    Heavy...(ish)...

    1. Bent-over Olympic-bar row x 80kg 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 25kg 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. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
    6. Seated Machine Row x 84kg x 1 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  12. #1152
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 21st December 2022: Lower Body workout @ 2.00pm 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 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
    6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  13. #1153
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 24th December 2022: Chest Workout @ 10.00am in my Home Gym.

    Medium...

    1. Olympic Bench Press x 80kg x 15,14,12 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 27.5kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.

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

  14. #1154
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 27th December 2022: Back workout @ 10.00am am in my Home Gym.

    Medium weight with more reps..

    1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
    5. Cable Crossover: Back revers-flyes x 20kg x 15 reps x 3 sets.
    6. Seated Machine Row x 84kg x 1 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  15. #1155
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 28th December 2022: Shoulder & Trap Workout @ 10.00am in my Home Gym.

    Medium weight....

    1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
    2. Shoulder Press Machine x 100 kg x 3 sets x 12 reps.
    3. Seated DB Shoulder Press: 3 sets x 22.5kg DBs x 12 reps.
    4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 12.5kg D.B. X 12 reps - each ear.
    5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

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

  16. #1156
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 30th December 2022: Lower Body workout @ 10.30am 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 30kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
    6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  17. #1157
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 31st December 2022: Chest Workout @ 11.00am in my Home Gym.

    Medium...

    1. Olympic Bench Press x 80kg x 16,15,12 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 27.5kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.

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

  18. #1158
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 2nd January 2023 @ 11.00am am in my Home Gym.

    Medium weight with more reps..

    1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 50kg x 3 sets x 12 reps.
    5. Cable Crossover: Back revers-flyes x 20kg x 12 reps x 3 sets.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  19. #1159
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 7th January 2023: Chest Workout @ 1.00pm 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 120kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.

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

  20. #1160
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 11th January 2023 - Back Workout @ 4.30pm in my Home Gym.

    Heavy weight with less reps..

    1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,8 reps.
    2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
    3. Bent over DB row x 30kg DBs x 3 sets x 10 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 10 reps.
    5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  21. #1161
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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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    Thursday 12th January 2023: Shoulder & Trap Workout @ 7.45pm 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 12,10,8 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12,10,8 reps x 3 sets.
    4. Standing Military Press x 30kg x 12 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  22. #1162
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 16th January 2023: Chest Workout @ 6.30pm in my Home Gym.

    Medium...

    1. Olympic Bench Press x 80kg x 17,15,12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.

    The workout lasted approx. 50 mins.
    Life is for Living.....& Lifting!
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  23. #1163
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 17th January 2023 @1.30pm in my Home Gym.

    Medium weight with more reps..

    1. Bent-over Olympic-bar row x 60kg x 3 sets x 15 reps.
    2. Seated Machine Pull-down x 110kg x 3 sets x 15 reps.
    3. Bent over DB row x 22.5kg DBs x 3 sets x 15 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 40kg x 3 sets x 15 reps.
    5. Cable Crossover: Back revers-flyes x 20kg x 12 reps x 3 sets.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  24. #1164
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 19th January 2023: Shoulder & Trap Workout @ 6.15pm 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 15 reps x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 20kg DBs x 15 reps x 3 sets.
    4. Standing Military Press x 20kg x 15 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 15 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
    6. Standing Machine Shrug x 80kg x 3 sets x 15 reps.

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

  25. #1165
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 January 2023: Lower Body workout @ 11.30am 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 40kg additional weight x 12 reps.....Standing body-weight calf raises x 20 reps x 3 sets.
    6. Standing olympic Barbell Squat x 60kg x 10 reps x 3 sets.

    approx. 60 mins.
    Life is for Living.....& Lifting!
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  26. #1166
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 January 2023: Chest Workout @ 10.00am in my Home Gym.

    Heavy...

    1. Olympic Bench Press x 95kg x 12,10,8 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 120kg x 12 reps.
    3. 30 degree Incline D .Bell Press x 3 sets 30kg D. Bells x 12 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 42kg x 12 reps x 3 sets.
    5. Seated Machine Press x 100kg x 12 reps x 3 sets.

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

  27. #1167
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 25th January 2023 - Back Workout @ 9.30am in my Home Gym.

    Heavy weight with less reps..

    1. Bent-over Olympic-bar row x 90kg x 3 sets x 12,10,10 reps.
    2. Seated Machine Pull-down x 140kg x 3 sets x 12 reps.
    3. Bent over DB row x 30kg DBs x 3 sets x 11 reps per arm..
    4. Bent-over-Bench Z-Bar Row x 60kg x 3 sets x 11 reps.
    5. Cable Crossover: Back revers-flyes x 30kg x 12 reps x 3 sets.
    6. Seated Machine Row x 90kg x 15 reps x 3 sets.
    7. Wide-grip pull-ups x 6 reps x 3 sets.

    approx. 50 mins.
    Life is for Living.....& Lifting!
    Reply With Quote

  28. #1168
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 January 2023: Shoulder & Trap Workout @ 9.30am 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 x 3 sets.
    3. Seated DB Shoulder Press: 3 sets x 25kg DBs x 12 reps x 3 sets.
    4. Standing Military Press x 30kg x 12 reps x 3 sets.
    5. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set.....3 sets x 10kg D.B. X 12 reps - each ear.
    6. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

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

  29. #1169
    Registered User Stimac1976's Avatar
    Join Date: Jan 2015
    Location: United Kingdom (Great Britain)
    Age: 46
    Posts: 1,166
    Rep Power: 2447
    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 29th January 2023: Chest Workout @ 11.30am in my Home Gym.

    Medium...

    1. Olympic Bench Press x 80kg x 18,15,12 reps x 3 sets.
    2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
    3. 30 degree Incline D.Bell Press x 3 sets 25kg D. Bells x 15 reps.
    4. Machine Chest Flyes x 42kg x 12 reps x 3 sets...then, no rest....Cable Crossover machine: Chest Flyes x 30kg x 15 reps x 3 sets.
    5. Seated Machine Press x 100kg x 15 rep x 3 sets.

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

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