My journey to perfection!?!

Hi guys / girls. My names Adam. 38 years old, 6ft 2in, 203 pounds & according to online bf calculators 19.5%.
I have been working out for around 20 years on & off & have been in decent shape on occasions, but never less than approx 13ish bf%.
Last year I was diagnosed with Cauda Equina Syndrome which is fairly rare & the result of a spinal cord injury causing nerve damage to my lower extremities, probably through bad form in the gym over the years. This means throughout all of 2014 I was on two crutches & unable to work. I managed to start working out my upper body again at the end of March`14 & have built a lot of muscle & strength on my lifts, however, I am still unable to work out my lower body besides a stationary bike 3/4 times a week. I m currently still using 2 crutches but hope to be off these within the next few months??.
I have researched workouts, diets etc for a number of years & feel I have the right mix of knowledge / motivation to succeed.
My target is to retain / build muscle & reduce my body fat percentage to approx. 8 - 10% for the summer & I aim to track & log each workout I do along with posting progress pics & updating my stats, therefore, please feel free to comment / criticize my routine diet etc. as any tips you might have are greatly appreciated.

Training / Cardio: I intend to weight train 4 times a week (3.30pm) (5 when my legs are strong enough) & use a body split routine, Chest, Shoulders, Arms & Back, each on separate days. I plan on using the stationary bike 3/4 times a week (7.30am) for around 30 - 40 mins, this will depend upon the progress of my bf reduction & may increase / decrease accordingly.

Diet: 6 meals a day approx. 2600 calories on weight training days & slightly less on non training days, however, this is to be monitored & tweaked over the coming months depending on progress. I do have a diet plan which I will post in the near future.

Supplements: Whey Protein, Creatine capsules & Amino Acid capsules.

Thursday 1st January 2015: Chest Workout @ 11.30am in my Home Gym (I will post pics in due course).

Flat Bench Press: 3 sets x 80kg x 12,10,8 reps.
Inc. Bench Press: 3 sets x 70kg x 12,10,8 reps.
Inc. D.B. Press: 3 sets x 25kg D.B. x 12,10,8 reps.
Smith Machine Peck-Deck: 3 sets x 45kg x 12 reps.
Decline Press-Ups (feet elevated): 3 sets x 12 reps.
Inc. D.B. Flyes: 3 sets x 15kg D.B. x 12 reps.

The workout felt good, lacked a little energy due to working out earlier than normal (lack of carbs & too much alcohol (new years eve) the night before. The workout lasted approx. 45 mins.

Just tried to add 2 no. photos but have been informed that I require 50 posts before doing this.....will add as soon as possible.

Friday 2nd January 2015: Back Workout @ 10.30am in my Home Gym.

This workout focuses more on mid-back / Lats.......Upper back / traps etc are hit during my shoulder workout.......lower back area hit with abs & core on cardio days.

KNEELING HIGH PULLEY ROW: 3 sets x 55kg x reps. (will increase the weights next time.....quite easy).
Super-Set - SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 12,10,8 reps - after each set ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm.
SEATED CABLE ROWS: 3 sets x 55kg x 12,10,8 reps.
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 55kg x 12,10,8 reps.
STRAIGHT-ARM PULL-DOWN: 3 sets 55kg x 12 reps.


The workout felt straight forward, again lacked a little energy due to working out earlier than normal, still in the holiday spirit. The workout lasted approx. 40 mins.....will up the weight next time around.

Looking forward to starting my planned diet / reducing the alcohol on Monday 5th Jan`15 (my 2 kids back @ school / wife @ work)....still eating a little crap until then!!!

Saturday 3rd January 2015: Cardio - Stationary Bike @ 10.45am in my Front Room.

30 Mins @ setting 11 - 484 calories burned - 10.88 miles.

Feel stiff & sore after two consecutive fairly heavy workouts the two previous day (Chest & Back), therefore could of taken a rest day today (probably should have done lol) but need to work on my legs.

Out today in the in-laws hospitality box at the Ipro stadium to watch Derby County F.C. play Southport F.C. in the F.A. Cup 3rd round so it would be rude not to consume the free beverage & food. Tonight a chilled out evening with the wife & kids with a take-away chinese.......really ready to start my diet on Monday, had enough of the festive food & drink now! lol.

Sunday 4th January 2015: Shoulder / Trap Workout @ 11.15am in my Home Gym.

BARBELL SHOULDER PRESS: 3 sets x 50kg x 12,10,8 reps.
DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 10,10,8 reps........Struggled getting the D.Bells into position & wasted energy doing this but hopefully will have my training buddy / spotter with me next time?!
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,10,8 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm.

Good workout, lacked a little energy again due to working out earlier than normal. The workout lasted approx. 40 mins.

New diet starts tomorrow, cant wait.......will post starting diet.

Started my Diet today (as below).
Again according to online calculators my BMR is approx. 2000 & my maintenance calories come out at approx. 3000.
So that`s 21,000 per week to maintain based upon my level of activity, weight, age, height.
A deficit of 500 required per day to lose a pound - 500 x 7 days = 3500.....21,000 - 3,500 = 17,500 for the week.
My diet comes in at 17,192 calories per week, therefore, that allows me to drop perhaps two meals & add to cheats, if required.
Low carb / calories 3 days a week & higher carbs / calories 4 days a week on training days.

Low Carb / Calorie (Non Weight Training Days).

Upon getting-up - Approx 8.00am.
Multivitamins, 1 tablet
Omega 3 Fish Oil 1000mg, 2 tablet
Porridge-oats, 20 g
Whey Protein Strawberry, 34g
Black Coffee, 2 cups
Wholemeal Bread, 2 slice

Mid-morning snack - approx. 10.30am.
Smooth Peanut Butter, 15 g
Tomato Ketchup, 25 g
Medium Egg Scrambled , 4 eggs

Lunch - approx. time 1.30pm.
Chicken Breast Fillets, 120 g
Peas, 50 g
Broccoli, 50 g
Old El Paso - Mild Chunky Tomato Salsa, 25 g
Wholewheat Fusilli Pasta, 100 g

Mid-afternoon snack - approx. time 4.00pm
Whey Protein Strawberry, 68 g with water

Dinner - approx. time 7.00pm
Tuna Chunks In Spring Water, 139 g
Peas, 50 g
Broccoli, 50 g
Old El Paso - Mild Chunky Tomato Salsa, 25 g
2 large glasses of red wine (if required)

Pre-bed - approx. 9.00pm.
Fat Free Natural Cottage Cheese, 150g

Totals:2,224 calories.....127g carbs..........65g fat.......204g protein.

Higher Carb / Calorie (Weight Training Days).

Upon getting-up - Approx 8.00am.
Multivitamins, 1 tablet
Omega 3 Fish Oil 1000mg, 2 tablet
Porridge-oats, 40 g
Whey Protein Strawberry, 68g
Black Coffee, 2 cups
Wholemeal Bread, 2 slice

Mid-morning snack - approx. 10.30am.
Smooth Peanut Butter, 15 g
Tomato Ketchup, 25 g
Medium Egg Scrambled , 2 eggs
Egg white from medium egg, 3 eggs

Lunch - approx. time 1.30pm (pre-workout)
Chicken Breast Fillets, 150 g
Peas, 50 g
Broccoli, 50 g
Old El Paso - Mild Chunky Tomato Salsa, 25 g
Wholewheat Fusilli Pasta, 120 g

Mid-afternoon snack - approx. time 4.00pm (post workout).
Whey Protein Strawberry, 68 g with water
Frozen Blueberries, 90g
Porridge oats, 20g

Dinner - approx. time 7.00pm
Tuna Chunks In Spring Water, 139 g
Peas, 50 g
Broccoli, 50 g
Old El Paso - Mild Chunky Tomato Salsa, 25 g
White Potatoes, 230g
2 large glasses of red wine (if required)

Pre-bed - approx. 9.00pm.
Fat Free Natural Cottage Cheese, 150g

Totals:2,630 calories.....206g carbs..........51g fat.......244g protein.

I am obviously going to monitor this diet plan & tweak as & when required.

Please feel free to comment on where I may or may not be going wrong.......Thanks Guys!!

Tuesday 6th January 2015: Bi / Tri Workout @ 3.30pm in my Home Gym.

BENCH DIPS: 3 sets x 15 reps.
BARBELL CURL: 3 sets x 25kg x 15 reps.
CABLE ONE ARM TRICEP EXTENSION: 3 sets x 25kg x 12,10,8 reps (each arm).
CLOSE-GRIP EZ BAR CURL: 3 sets x 25kg x 15 reps.
CLOSE-GRIP BARBELL BENCH PRESS: 3 sets x 40kg Plate x 15 reps.
CONCENTRATION CURLS: 3 sets x 15kg D.B. x 12,10,8 reps (each arm).
K.BELL ONE-ARM TRICEPS EXTENSION: 7kg D.B. x 12 reps (each arm).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,20 (in total).

Workout felt fine. Trained with my 21 year nephew who comes up from time to time. Workout was at my normal scheduled time of 3.30pm so had plenty of energy. I shall be upping the weight next time for sure. The workout lasted approx. 50 mins.

Wednesday 7th January 2015:.........Today marks a year since my operation to remove a large part of my L4/5 disc which had not only slipped but was compressing my spine causing nerve damage to my legs etc......wow that`s gone quick.

Today I skipped the cardio as I want to see what the scales say before doing to much, however, I performed a number of core exercises.

3rd day of my new food choice & weigh-in tomorrow 1st thing.

Thursday 8th Jan`2015:

I weighed myself 1st thing this morning with just my boxers on & the scales read 196.4 lbs so a loss of 6.6 lbs since last thursday (203 lbs), however, thankfully this is not entirely accurate. When I weighed myself last week it was new years day around midday & fully clothed, so it was not that accurate, but next weeks will be.
Its my aim to lose just 1 pound a week (hopefully mainly fat) perhaps 2 max. any more then I`ll tweak my diet.

I`m going to measure my body fat every 2 weeks & take progress pic`s on the 1st of every month.

I have been on numerous diets before but never accurately tracked my micro`s. Although online calcs suggest generic quantities its going to be interesting to find out what my body really needs.

Chest workout this afternoon!

Thursday 8th January 2015: Chest Workout @ 3.30pm in my Home Gym.....my nephew Josh & my mate Needham worked out with me today. Its good having other people there, not only for motivation but also to assist with the passing of the weights once were in position.....it helps!

All my lifts went up from last week.

Flat Bench Press: 3 sets x 85kg x 12,10,8 reps.
Inc. Bench Press: 3 sets x 75kg x 12,10,8 reps.
Inc. D.B. Press: 3 sets x 25kg D.B. x 15 reps.
Smith Machine Peck-Deck: 3 sets x 50kg x 12 reps.
Inc. D.B. Flyes: 3 sets x 15kg D.B. x 12 reps.

Really enjoyed today`s workout & felt strong throughout.
The workout lasted approx. 55 mins, which is longer than normal but we had to swap the weights about for the next person after every set.

Yeah, it's nice to have someone else there to lift with you sometimes.

[QUOTE=Marius_Ursus;1329075191]Yeah, it's nice to have someone else there to lift with you sometimes.[/QUOTE]

Absolutely Marius.......Finish your set, prepare weights for their set, spot their set, prepare weights for your set....Lift! haha. It eradicates the boredom of rest-time.

Friday 9th January 2015: Back / Lat Workout @ 12.45am in my Home Gym.

KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 12 reps.
Super-Set - SMITH MACHINE BENT OVER ROW: 3 sets x 65kg x 12,10,8 reps - after each set ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm.
SEATED CABLE ROWS: 3 sets x 60kg x 12,10,8 reps.
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps.
STRAIGHT-ARM PULL-DOWN: 3 sets 60kg x 12 reps.


Sound & solid workout. I upped the weights by 5kg on all lifts & will try & do the same next week.
The workout lasted approx. 40 mins.

Saturday 10th Jan 2015:

No weights today, nice to have a break lol.
Did a 40min ride on my stationary bike while watching T.V. - 634 Calories - 14.26 miles.

Sunday 11th January 2015: Shoulder / Trap Workout @ 11.15am in my Home Gym.

Strangely enough I woke up with a stiff shoulder & neck, was a little unsure whether to work out or not.....but I did!!.

SEATED BARBELL SHOULDER PRESS: 3 sets x 55kg x 12 reps.
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 12 reps........Swapped this exercise from seated to standing, had to lower the D.B. weight though.
SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,10,8 reps.
SMITH MACHINE SHRUG: 3 sets x 95kg x 12,10.8 reps.
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm.

Upped the weights on most exercises but struggled at times with this workout, stiff shoulder / neck & lack of fuel inside me due to working out earlier than normal.
The workout lasted approx. 40 mins.

Tuesday 13th January 2015: Bi / Tri Workout @ 2.45pm in my Home Gym.

BENCH DIPS: 3 sets x 15 reps.
BARBELL CURL: 3 sets x 30kg x 15 reps.
CABLE ONE ARM TRICEP EXTENSION: 3 sets x 25kg x 12 reps (each arm).
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.
CLOSE-GRIP BARBELL BENCH PRESS: 3 sets x 50kg Plate x 15 reps.
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).
K.BELL ONE-ARM TRICEPS EXTENSION: 7kg D.B. x 12 reps (each arm).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,20 (in total).

Workout felt fine & lasted approx. 45 mins.

Thursday 15th January 2015: Chest Workout @ 3.30pm in my Home Gym.

All my lifts & sets went up from last week......Monster lol.

Flat Bench Press: 4 sets x 90kg x 12,10,8,8 reps.
Inc. D.B. Press: 4 sets x 35kg D.B. x 10,10,9,8 reps.
Smith Machine Peck-Deck: 3 sets x 55kg x 10,10,8,8 reps.
Inc. D.B. Flyes: 3 sets x 15kg D.B. x 12 reps.

All lifts unassisted.

Really enjoyed today`s workout & felt strong throughout.
The workout lasted approx. 50 mins......Josh & Needham were present.

Friday 16th January 2015:
Had planned to do a Back / Lat workout today, however, unexpected events (nothing serious) pop-upped so had to cancel (no stress).
No weight workout tomorrow but I`ll do a 40 min cycle on my stationary bike in the morn before the big local derby....Derby County F.C. `v` Nottingham Forest F.C. (the biggest football match of the season - well for me anyway).
I`m going to double up Sundays weight sesh covering Shoulders, Traps, Mid-back & Lats, therefore probably going to be an hour session......which will somewhat make up for today`s skipped session.

Sunday 18th January 2015: Not managed to workout since Thursday due to Man-Flu.
Hopefully an early night tonight I can manage a weights session tomorrow.

Tuesday 20th January 2015: Bi / Tri Workout @ 3.00pm in my Home Gym............Still feeling the affects of this cold/flu I have had, but just about well enough to train for the first time since last Thursday.

BENCH DIPS: 3 sets x 15 reps.
BARBELL CURL: 3 sets x 30kg x 15 reps.
CABLE ONE ARM TRICEP EXTENSION: 3 sets x 25kg x 12 reps (each arm).
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.
CLOSE-GRIP BARBELL BENCH PRESS: 3 sets x 50kg Plate x 15 reps.
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).
K.BELL ONE-ARM TRICEPS EXTENSION: 7kg D.B. x 12 reps (each arm).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,20 (in total).

Workout felt ok for saying I still feel a little rough & lasted approx. 45 mins

Thursday 22nd January 2015: Chest Workout @ 3.30pm in my Home Gym.....my nephew Josh & my mate Needham worked out with me again today....(they only come up on a Thursday lol).......Be good when my gym buddy Matt starts coming up again. He`s been ill since the start of the year but he has informed me he will be fit enough next week!!.

All my lifts or reps went up from last week.....also mixed things up a little by adding a couple of Super-Sets in.

Flat Bench Press: 3 sets x 100,90,80kg x 10 reps.
Inc. D.B. Press: 3 sets x 25kg D.B. x 15 reps.
Super-Set - Smith Machine Peck-Deck: 3 sets x 45kg x 12 reps.....then immediately.....Incline Press-ups (body-weight) x 12 reps.
Super-Set - Inc. D.B. Flyes: 3 sets x 15kg D.B. x 12 reps.....then immediately........Standing Cable Flyes x 35kg x 12 reps.

Good workout & felt fairly strong throughout.
The workout lasted approx. 45 mins.

Friday 23rd January 2015: Back / Lat Workout @ 11.45am in my Home Gym.

I missed this workout last week due to being unwell......Nice to get `Back` on it lol..

KNEELING HIGH PULLEY ROW: 3 sets x 65kg x 12 reps.
Super-Set - SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,10,8 reps - after each set ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm.
SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps.
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps...(Upped the weight to 65kg for 1st set but struggled to hit decent form x 8 reps - so left it at 60kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps.

Good workout. I upped the weights by 5kg on all lifts (except 1) & will try & do the same next week?!?.
The workout lasted approx. 40 mins

Sunday 25th January 2015: Shoulder / Trap Workout @ 11.15am in my Home Gym.

I upped the big lifts by 5kg again.

SEATED BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps.
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps.
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm.

Tough workout to get through on your own early on a Sunday....But made it, just! lol.
The workout lasted approx. 40 mins.

Monday 26th January 2015: No weights scheduled for today but I did manage a 35min spin on my stationary bike.

Tuesday 27th January 2015: Bi / Tri Workout @ 3.00pm in my Home Gym.

BENCH DIPS: 3 sets x 15 reps.
BARBELL CURL: 3 sets x 30kg x 15 reps.
CABLE ONE ARM TRICEP EXTENSION: 3 sets x 25kg x 12 reps (each arm).
CLOSE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.
CLOSE-GRIP BARBELL BENCH PRESS: 3 sets x 50kg Plate x 15 reps.
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).
K.BELL ONE-ARM TRICEPS EXTENSION: 7kg D.B. x 12 reps (each arm).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,20 (in total).

Workout was good & lasted approx. 45 mins

Thursday 29th January 2015: Chest Workout @ 1.30pm in my Home Gym....Working out on my own today. Needham & Josh cant make it & my main partner Matt is still struggling to sort out regular shift patterns at his work (He has not been up all year so far).

Time to mix things up a little & introduce Super-sets to my workout, especially with no spotters.

Super-Set 1 - Incline Free Bench 70kg x 15,12,10........immediately after (no rest) Incline Smith Bench (closer grip) 40kg x 15,12,10 reps x 3 sets. (4070kg)
Super-Set 2 - Flat D.B. Press 25kg D.Bells x 12,10,10........immediately after (no rest) Incline D.B. Press 15kg D.Bells x 12,10,10 x 3 sets. (2560kg)
Super-Set 3 - Smith Peck-Deck 45kg x 12,10,10........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,10,10 x 3 sets. (2400kg)
One-Arm D.B Press on Swiss-Ball x 15kg D.Bell x 30 reps per arm. (900kg)

Total Lifted = 9930kg.

Good workout.....I felt that lol.
The workout lasted approx. 40 mins.

Sunday 1st February 2015: Shoulder / Trap / Back Workout @ 10.00am in my Home Gym.

Was not able to make Fridays Back workout so doubling up today with Shoulders........Pull / Push Super-sets.

SEATED BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps.....then immediately.........SEATED CABLE ROWS: 3 sets x 55kg x 12 reps. 2160-1980
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 12 reps.......then.......KNEELING HIGH PULLEY ROW: 3 sets x 55kg x 12 reps. 1080-1980
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,10,8 reps...........then.......ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm. 1200-960
SMITH MACHINE BENT OVER ROW: 3 sets x 60kg x 12 reps.....then.......FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps. 2160-720
SMITH MACHINE SHRUG: 3 sets x 100kg x 12,10.8 reps........then...........ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12,10,8 reps - each arm. 3000-540

Tough workout.......The workout lasted approx. 50 mins......(15,780kg lifted).

Tuesday 3rd February 2015: Bicep Workout @ 12.00pm in my Home Gym.

Decided to leave my Triceps today (still stiff along with shoulders from Sundays workout - to avoid injury) & concentrate on really hitting my Biceps.

Smith Bench Preacher Curl: 3 sets x 40kg x 12 reps.
Smith Bench Reverse Preacher Curl: 3 sets x 40kg x 12 reps.
CLOSE-GRIP EZ BAR CURL: 3 sets x 25kg x 15 reps.
Incline Seated D.Bell curl: 3 sets x 15kg D.B.`s x 12 reps.
CONCENTRATION CURLS: 3 sets x 15kg D.B. 12 reps (each arm).
CROSS BODY HAMMER CURL: 15kg D.B. x 30,26,20 (in total).

Workout was good & lasted approx. 45 mins

Wednesday 4th Feb 2014:

I did an hour of Cardio today:

Stationary Bike x 15mins x level 11.
Cross Trainer x 15min x level 3.
Rowing Machine x 15min x level 4.
Running Machine x 15min x level 4.5 max & at times level 10 incline.

Felt good & can feel the buzz.........I watched 2 episodes of the new Sunny Series 10...& a little music in between lol.

Thursday 5th Feb 2015: Chest Workout @ 3.30pm in my Home Gym.

My gym buddy Matt made his first appearance of the year up mine today (he didn't work out due to back pain) but verbally committed himself back to training with me early next week. Needham also came up & worked out.

Flat Bench Press with Olympic bar to failure: 1 set x 110kg x 3 reps.
1 set x 100kg x 6 reps.
1 set x 90kg x 10 reps.
1 set x 80kg x 15 reps.
1 set x 70kg x 12 reps.
1 set x 60kg x 15 reps.
Inc. D.B. Press: 3 sets x 35kg D.Bells x 8,6,6 reps.
Smith Machine Peck-Deck: 3 sets x 45kg x 12 reps......then immediately.........10no. Incline Press-ups (body-weight)

Ate well beforehand but struggled today, normally feel stronger.
The workout lasted approx. 45 mins.

Sunday 8th Feb 2015: Back / Lat Workout @ 9.45am in my Home Gym.

Normally a Shoulder / Trap workout on a Sunday but will do that tomorrow instead.

Super-Set - KNEELING HIGH PULLEY ROW: 3 sets x 65kg x 12 reps......then immediately.....Sitting Smith Preacher Pull-Back x 3 sets x 50kg x 12 reps. (4140kg)
Super-Set - SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,10,8 reps - after each set ONE-ARM K/BELL ROW x 3 sets x 16kg K/Bell x 12,10,8 each arm. (3060kg)
SEATED CABLE ROWS: 3 sets x 65kg x 12,10,8 reps. (1950kg)
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 60kg x 12,10,8 reps. (1800kg)
STRAIGHT-ARM PULL-DOWN: 3 sets 65kg x 12 reps. (1950kg)

Good workout (12,900kg lifted).
The workout lasted approx. 40 mins