My journey to perfection!?!

Saturday 21st May 2022: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Medium weight...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 40kg D. Bells x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Sunday 22nd May 2022: Lower Body workout @ 9.15am in my Home Gym.

1. 5 mins lower-body stretches.
2. Seated Machine Leg Press x 100 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 100 kg x 20 reps X 3 sets.
3. Seated Leg Extension x 67kg x 13 reps x 3 set.....then. no rest.....Standing body-weight calf raises x 20 reps.
4. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.....Standing body-weight calf raises x 20 reps x 3 sets.
5. Standing Machine Squat x 110kg x 12 reps x 3 sets.

approx. 45 mins.

Tuesday 24th May 2022: Back workout @ 6.15pm in my Home Gym.

Heavy...(ish)...

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

approx. 45 mins.

Thursday 25th May 2022: Arm workout @ 6.30pm in my Home Gym.

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

approx. 45 mins.

Thursday 26th May 2022: Chest Workout @ 2.30pm in my Home Gym.

Heavy....

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

The workout lasted approx. 45 min.

Saturday 4th June 2022: Chest Workout @ 10.00am in my Home Gym.

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

Heavy....

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

The workout lasted approx. 45 min.

Sunday 5th May 2022: Back workout @ 10.30am in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 70kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 50kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Monday 6th June 2022: Lower Body workout @ 6.30pm in my Home Gym.

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

approx. 45 mins.

Wednesday 8th June 2022: Shoulder & Trap Workout @2.00pm in my Home Gym.

Heavy weight...

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

The workout lasted approx. 45 mins.

Thursday 9th June 2022: Arm workout @ 6.30pm in my Home Gym.

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

approx. 45 mins.

Saturday 11th June 2022: Chest Workout @ 9.15am in my Home Gym.

Heavy....

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

The workout lasted approx. 45 min.

Monday 13th June 2022: Back workout @ 6.30pm in my Home Gym.

Heavy...(ish)...

1. Bent-over Olympic-bar row x 75kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 135kg x 3 sets x 12 reps.
3. Bent over DB row x 25kg DBs x 3 sets x 12 reps per arm.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 50kg x 15 reps x 3 sets.
6. Lat Pull-Down x 33kg x 12 reps x 3 sets.

approx. 45 mins.

Wednesday 15th June 2022: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Heavy weight...

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

The workout lasted approx. 45 mins.

Thursday 16th June 2022: Lower Body workout @ 6.30pm in my Home Gym.

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

approx. 45 mins.

Friday 17th June 2022: Arm workout @ 3.00pm in my Home Gym.

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

approx. 45 mins.

Saturday 18th June 2022: Chest Workout @ 2.30pm in my Home Gym.

Medium weigh with more reps....

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

The workout lasted approx. 45 min.

Monday 20th June 2022: Back workout @ 6.30pm in my Home Gym.

Heavy...(ish)...

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

approx. 45 mins.

Tuesday 21st June 2022: Shoulder & Trap Workout @ 2.30pm in my Home Gym.

Heavy weight...

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

The workout lasted approx. 45 mins.

Wednesday 22nd June 2022: Lower Body workout @ 4.15pm in my Home Gym.

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

approx. 45 mins.

Friday 24th June 2022: Arm workout @ 2.00pm in my Home Gym.

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

approx. 45 mins.

Saturday 25th June 2022: Chest Workout @ 9.00am in my Home Gym.

Heavy....

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

The workout lasted approx. 45 min.

Monday 27th June 2022: Back workout @ 6.30pm in my Home Gym.

Heavy...(ish)...

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

approx. 45 mins.

Tuesday 28th June 2022: Lower Body workout @ 4.00pm in my Home Gym.

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

approx. 45 mins.

Wednesday 27th June 2022: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Medium weight...more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 20 reps.
3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 35kg x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Saturday 2nd July 2022: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish....

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

The workout lasted approx. 45 min.

Sunday 3rd July 2022: Arm workout @ 9.15am in my Home Gym.

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

approx. 45 mins.

Monday 4th July 2022: Back workout @ 6.15pm in my Home Gym.

Heavy...(ish)...

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

approx. 55 mins.

Wednesday 6th July 2022: Shoulder & Trap Workout @ 4.30pm in my Home Gym.

a little lighter today...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 80 kg x 3 sets x 15 reps.
3. SEATED - FREE WEIGHT EZ Bar SHOULDER PRESS: 3 sets x 35kg x 20 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set.....3 sets x 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 80kg x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Thursday 7th July 2022: Lower Body workout @ 6.30pm in my Home Gym.

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

approx. 45 mins.

Saturday 2nd July 2022: Chest Workout @ 10.00am in my Home Gym.

Heavy`ish....

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

The workout lasted approx. 60 min.