My journey to perfection!?!

Saturday 16th April 2016: Shoulder / Trap Workout @ 1.45pm in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Tuesday 19th April 2016: Chest Workout @ 4.15pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 4 sets x 85kg x 12,12,12,10 reps.
Incline D.B. Press x 4 sets 25kg D.Bells x 15,15,15,12 reps.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,15,15 reps.
Machine Butterfly x 2 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Sunday 24th April 2016: Back & Bicep workout @ 11.30pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 11,9,8 reps.
Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Kneeling Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 reps. Smith Bent-over Row x 3 sets x 70kg x 12 reps...no rest then......Standing D.B. Hammer Curl x 3 sets x 20 reps.

Tough Stuff!........approx. 50 mins.

Monday 25th April 2016: Chest Workout @ 4.15pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 4 sets x 85kg x 12,12,12,12 reps.
Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,12,10 reps.
Machine Pek-Dek Press x 4 sets x 100kg x 12,12,12,12 reps.
Machine Butterfly x 2 sets x 50kg x 12,12,12 reps.

Good increase in weight today.....The workout lasted approx. 50 mins.

Sunday 1st May 2016: Shoulder / Trap Workout @ 9.00am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 15,15,12 reps (Full Range)....(Note: increase weight next week).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Monday 2nd May 2016: Back & Bicep workout @ 10.00am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Machine Pullover x 1 set x 10 reps x 42kg (too heavy) x 2 sets x 33kg x 12 reps......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Kneeling Machine Latdown: 3 sets x 59kg x 12,10,8 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 reps. Smith Bent-over Row x 3 sets x 70kg x 12 reps...no rest then......Standing D.B. Hammer Curl x 3 sets x 20 reps.

Tough Stuff!........approx. 50 mins.

Thursday 5th May 2016: Chest Workout @ 3.45pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 4 sets x 90kg x 12,12,9,8 reps.
Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,12,11 reps.
Machine Pek-Dek Press x 4 sets x 100kg x 12,12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

Good increase on the weights again (Bench) today.....The workout lasted approx. 45 mins.

Monday 9th May 2016: Back workout @ 3.30pmin my Home Gym......Summer approaching so time to separate Back & Biceps into individual workouts!
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 75kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 59kg x 12 reps.....up this next week.
Seated Machine ROWS: 3 sets x 67kg x 12 reps........up this also next week
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Wednesday 11th May 2016: Shoulder / Trap Workout @ 16.15pm in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Thursday 12 May 2016: Back & Bicep workout @ 4.00pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Standing D.B. Hammer Curl x 3 sets x 30 reps.

Easy Enough, step it up next week!........approx. 35 mins.

Monday 16th May 2016: Chest Workout @ 4.30pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,10 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Monday 18th May 2016: Back workout @ 4.30pm my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 75kg x 12 reps.....up this next week.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,8 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Sunday 22nd May 2016: Bicep workout @ 10.00am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,10,8 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 12 reps.....new exercise.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 12 reps per arm.......new exercise.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 12 reps.

Enjoyed that, step it up a `little` next week!........approx. 45 mins.

[QUOTE=Stimac1976;1442433331]Monday 23rd May 2016: Chest Workout @ 4.15pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,10 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,10,10 reps.....really not used to this angle!
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15,15,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Wednesday 25th May 2016: Back workout @ 12.45pm my Home Gym with Needham.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 80kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Sunday 29th May 2016: Shoulder / Trap Workout @ 10.00am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.....bit longer than normal, struggled throughout due to lack of energy (should of ate more)....a few more reps than last time = progress!

Monday 30th May 2016: Bicep workout @ 9.30am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,10,8 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.....new exercise.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 12 reps per arm.......new exercise.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Wednesday 1st June 2016: Chest Workout @ 4.00pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,12 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,12,12 reps.....really not used to this angle!
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15,15,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.....More reps than last week = progress.

Friday 3rd June 2016: Back workout @ 1.30pm my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 14,10,8 reps.
Smith Bent-over Row x 3 sets x 80kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 15 reps.

Tough Stuff!........approx. 45 mins.

Been a while since I checked in Adam
your shifting a lot of weight still I see
90kg pressing on a Smithy is too rich for my blood, as is 75kg on the machine rowing,

[QUOTE=SteveWright1;1445660873]Been a while since I checked in Adam
your shifting a lot of weight still I see
90kg pressing on a Smithy is too rich for my blood, as is 75kg on the machine rowing,[/QUOTE]

Hey Steve, Thanks for checking in mate.
Had to slow things down for a while (sep`15 to march`16) due to work commitments but just about back to full steam-a-head lol.
Eating a lot cleaner again now so hoping to progress towards my goals again.
As you may recall I was on crutches for nearly two years so lower body / leg works have been problematic for me but I am now ready to start working these areas again.

Don`t leave it so long next time bud haha....speak soon. Adam.

Sunday 5th June 2016: Shoulder / Trap Workout @ 10.30am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 15,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.....note: increase by 5kg next week.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.

Good news that you can resume some legs training Adam
it certainly increases the variety of exercises available to you and also helps to ensure upper body gets some extra rest due to having leg days in the mix again

Home Gym has free weight barbell and Smiths Machine = Steve would enjoy having those options at home

Tuesday 7th June 2016: Bicep workout @ 12.15pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,12,10 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Wednesday 8th June 2016: Chest Workout @ 4.00pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,12 reps.
45 degree Incline two hand D.Bell push x 4 sets x 35kg D.Bell x 12,12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15,15,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 12,12,12 reps.
Machine Butterfly x 3 sets x 57kg x 12,12,12 reps.

The workout lasted approx. 50 mins.....Hard work in this Heat, not used to it in the UK lol

Saturday 11th June 2016: Back workout @ 12.30pm my Home Gym with Craig.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 14,12,10 reps.....Craig 7,6,6.
Smith Bent-over Row x 3 sets x 80kg x 12 reps....Craig 40kg x 12 reps (increase next week).
Kneeling Machine Latdown: 3 sets x 67kg x 12,12,12 reps....Craig 42 kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps....Craig 50kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 15 reps.......Craig 25kg

Tough Stuff!........approx. 45 mins.

Sunday 12th June 2016: Shoulder / Trap Workout @ 7.30am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 15,15,12 reps (Full Range).....Craig 40kg
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.....Craig 30kg.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.....Craig 15kg D.Bells.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps....Craig 80kg
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.

Tuesday 14th June 2016: Bicep workout @ 4.15pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,12,10 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Wednesday 15th June 2016: Chest Workout @ 4.30pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,12 reps.....Craig 50kg
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 12,12,12,12 reps.....Craig 25kg
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15,15,15 reps......C - 12kg
Machine Pek-Dek Press x 3 sets x 100kg x 15,15,12 reps........ C - 50kg.
Dip Station x 3 sets x Body-weight x 12,10,8 reps......New Exercise.

The workout lasted approx. 45 mins.

Saturday 18th June 2016: Back workout @ 1.30pm my Home Gym with Craig.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 14,12,10 reps.....Craig 8,7,4.
Bent-over Row (Olympic Bar end) x 3 sets x 65kg x 12 reps....Craig 50kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 75kg x 10,9,8 reps....Craig 42 kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps....Craig 50kg x 12 reps (Increase next week).
Machine Pullover x 3 sets x 42kg x 10,9,8 reps.......Craig 25kg x 12 reps.

Tough Stuff!........approx. 45 mins.

Sunday 19th June 2016: Shoulder / Trap Workout @ 9.45am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,11 reps (Full Range).....Craig 40kg 12,10,8
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.....Craig 30kg x 12 reps
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.....Craig 13kg D.Bells....higher angle to normal (85 degrees).
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps....Craig 60kg x 12
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm. Craig - 10kg plate - 5 kg D.B.

Good Stuff.
The workout lasted approx. 50 mins.

Wednesday 21st June 2016: Chest Workout @ 5.00pm in my Home Gym.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 12,12,12 reps.
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15,15,12 reps.
Dip Station x 3 sets x Body-weight x 12,10,8 reps.

The workout lasted approx. 45 mins.

Saturday 25th June 2016: Bicep workout @ 9.45am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,12,12 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Sunday 26th June 2016: Back / Shoulder / Trap Workout @ 8.30am in my Home Gym with Craig.

Workout B: Medium / Heavy weight & medium / high Reps.

Bent-over Row (Olympic Bar end) x 3 sets x 65kg x 12 reps....Craig 50kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 75kg x 12,10,8 reps....Craig 42 kg x 12 reps.
(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 10,10,8 reps (Full Range).....Craig 40kg 12,12,10 (90 degree angle).
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.....Craig 15kg D.Bells x 15,12,10....higher angle to normal (85 degrees).
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps....Craig 60kg x 15

Good Stuff.
The workout lasted approx. 45mins.

Tuesday 28th June 2016: Chest Workout @ 3.30pm in my Home Gym with Needs.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 90kg x 15,12,10 reps.
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15,15,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 45 mins.

Friday 1st July 2016: Back & Bicep workout @ 9.45am my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 15,12,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 65kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 75kg x 12,10,8 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.


Tough Stuff!........approx. 45 mins.

Tuesday 5th July 2016: Chest Workout @ 4.30pm in my Home Gym with Needs.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 95kg x 12,12,10 reps.
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15,15,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 45 mins.

Wednesday 6th July 2016: Bicep workout @ 4.30pm in my Home Gym.....with Craig.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,12,12 reps per arm.......Craig: 15kg x 12 reps
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps........Craig: 15 reps 20kg
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 9th July 2016: Back workout @ 12.45pm my Home Gym with Craig & Needs.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 15,12,12 reps.....Craig 11,9,4.
Bent-over Row (Olympic Bar end) x 3 sets x 70kg x 12 reps....Craig 55kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 75kg x 12,12,12 reps....Craig 50 kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps....Craig 67kg x 12 reps.
Machine Pullover x 3 sets x 42kg x 12,12,10 reps.......Craig 33kg x 12 reps.

Tough Stuff!........approx. 50 mins.

Sunday 10th July 2016: Shoulder / Trap Workout @ 10.00am in my Home Gym.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,12 reps (Full Range).....Craig 50kg 10,10,8
SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,10 reps.....Craig 30kg x 12 reps
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.....Craig 15kg D.Bells x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps....Craig 70kg x 12
Super-set - STANDING FRONT PLATE RAISE: 3 sets x kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm. Craig - 10kg plate - 7 kg K.B.

Good Stuff.
The workout lasted approx. 50 mins.

Tuesday 11th July 2016: Chest Workout @ 4.15pm in my Home Gym with Needs.

Workout B - Medium/Heavy weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 95kg x 12,12,10 reps.
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,15 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20,15,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 45 mins.

Thursday 14th July 2016: Bicep workout @ 3.45pm in my Home Gym.....with Craig.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,12,12 reps per arm.......Craig: 17.5kg x 12 reps
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps........Craig: 15 reps 25kg
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.........Craig: 16kg x ?? reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 6 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 16th July 2016: Back workout @ 9.45pm my Home Gym with Craig.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 18,15,12 reps.....Craig 12,10,10.
Bent-over Row (Olympic Bar end) x 3 sets x 70kg x 12 reps....Craig 60kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 75kg x 12,12,12 reps....Craig 59 kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps....Craig 67kg x 15 reps.
Machine Pullover x 3 sets x 42kg x 12,12,12 reps.......Craig 33kg x 12 reps.

Tough Stuff!........approx. 50 mins.

Tuesday 19th July 2016: Chest Workout @ 12.15pm in my Home.

Workout C - Medium weight & Medium/high Reps....Perfect form....LESS WEIGHT MORE REPS FOR A CHANGE!

Smith Machine Flat Bench Press x 3 sets x 80kg x 20,15,12 reps.
45 degree Incline two hand D.Bell push x 4 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 18,15,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20,15,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 45 mins.[/QUOTE]

Managed to work out 8 times in the last 2 weeks but unable to log my workouts due to a broken laptop...thankfully now fixed.

Tuesday 2nd August 2016: Chest Workout @ 4.00pm in my Home.

Workout C - Medium weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 80kg x 20,15,15 reps.
45 degree Incline two hand D.Bell push x 3 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 20,15,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20,20,20 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 50 mins.

Wednesday 3rd August 2016: Bicep workout @ 3.45pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 20kg x 3 sets x 20,20,15 reps per arm.
Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 6 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.

Saturday 6th August 2016: Shoulder / Trap Workout @ 9.30am in my Home Gym with Craig.

Workout B: Medium / Heavy weight & medium / high Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 20,15,15 reps (Full Range).....Craig 50kg 12,10,10
SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.....Craig 30kg x 12 reps
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.....Craig 15kg D.Bells x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps....Craig 70kg x 12
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm. Craig - 15kg plate - 7 kg K.B.

Good Stuff.
The workout lasted approx. 50 mins.

Wednesday 10th August 2016: Chest Workout @ 9.45am in my Home Gym.

Workout C - Medium weight & Medium/high Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 80kg x 20,15,12 reps.
45 degree Incline two hand D.Bell push x 3 sets x 45kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 20,15,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18,15,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

Struggled (more than normal lol) today...not feeling my best (low carb).

The workout lasted approx. 50 mins.

Thursday 11th August 2016: Back workout @ 3.30pm my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 16,15,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 67kg x 15 reps.
Machine Pullover x 3 sets x 42kg x 12,12,12 reps.

Tough Stuff!........approx. 40 mins.

Friday 12th August 2016: Bicep workout @ 3.45pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 20kg x 3 sets x 20,20,15 reps per arm.
Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 6 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 45 mins.