My journey to perfection!?!

Monday 15th August 2016: Chest Workout @ 16.00pm 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 15,15,12 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 20,20,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 50 mins.

Wednesday 17th August 2016: A bit of a mixed bag workout (Arms, Shoulders, Back) @ 11.00am in my Home Gym...off on holiday tomorrow! yay.
Workout B - Medium / Heavy Weight & Medium / High Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 20,16,15 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,12,12 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 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.

Enjoyed that!........approx. 55 mins.

Friday 26th August 2016: Chest Workout @ 1.00pm in my Home Gym.
Just got back off holiday so this is going to be tough!?!

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

Smith Machine Flat Bench Press x 3 sets x 90kg x 15,12,12 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 20,20,15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 50 mins.

Tuesday 30th August 2016: Back workout @ 4.15pm my Home Gym with Matt n Needs.
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 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.
Standing High-level Pull x 3 sets x 42kg x 15 reps.
Machine Pullover x 3 sets x 33kg x 15 reps.

Good Stuff!........approx. 50 mins.

Sunday 4th September 2016: Chest Workout @ 10.00pm in my Home Gym.

Workout A - Heavy weight & Medium Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,8 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 12,10,8 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,8 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps.
Machine Flyes x 3 sets x 42kg x 15 reps.
Press-ups x 3 sets x Body-weight x 15 reps.

The workout lasted approx. 50 mins.

Tuesday 6th September 2016: Bicep workout @ 4.15pm 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.

Wednesday 7th September 2016: Shoulder / Trap Workout @ 4.15pm in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 20,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,12,12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
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.

Good Stuff.
The workout lasted approx. 50 mins.

Saturday 10th September 2016: Back workout @ 2.45pm 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 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.
Standing High-level Pull x 3 sets x 42kg x 15 reps.
Machine Pullover x 3 sets x 42kg x 12 reps.

Good Stuff!........approx. 50 mins.

Sunday 11th September 2016: Chest Workout @ 11.00am in my Home Gym.

Workout A - Heavy weight & Medium Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,8 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 12,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps.
Machine Flyes x 3 sets x 50kg x 12 reps.

The workout lasted approx. 50 mins.

Tuesday 13th September 2016: Bicep workout @ 4.00pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep pull-down x 3 sets x 25kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep push down x 3 sets x 16kg x 12 reps per arm.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 25 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 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.

Thursday 15th September 2016: Shoulder / Trap Workout @ 4.00pm in my Home Gym.

Workout A: Heavy weight & medium / low Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,10,8 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.
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.

Good Stuff.
The workout lasted approx. 45 mins.

Sunday 18th September 2016: Back workout @ 8.45am my Home Gym with Craig.
Workout A - Heavy Weight & Medium Reps.

Full-stretch warm-up pull-ups x body weight x 16,12,10 reps...........Craig 9,7,7.
Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 12 reps.....Craig x 60kg x 12,12,12
Kneeling Machine Latdown: 3 sets x 75kg x 12,10,10 reps....Craig x 67 kg x 9,8,7
Seated Machine ROWS: 3 sets x 75kg x 12 reps........Craig x 67kg x 12 reps.
Deadlift x 4 sets x 60kg x 10 reps (New exercise - light-weight - careful of my back)....Craig same.

Good Stuff!........approx. 45 mins.

Tuesday 20th September 2016: Chest Workout @ 4.00pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 80kg x 20,16,12 reps.
45 degree Incline two hand D.Bell push x 3 sets x 35kg D.Bell x 20,16,15 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 16 reps.
Machine Flyes x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 mins.

Thursday 22nd September 2016: Bicep workout @ 12.15pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep pull-down x 3 sets x 25kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep push down x 3 sets x 16kg x 12 reps per arm.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 25 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 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. 40 mins.

Sunday 25th September 2016: Back workout @ 10.45am my Home Gym with Craig.
Workout A - Heavy Weight & Medium Reps.

Full-stretch warm-up pull-ups x body weight x (Did not do this week - slight elbow strain).
Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 15 reps.....Craig x 60kg x 15.
Kneeling Machine Pull-down: 3 sets x 75kg x 12,11,10 reps....Craig x 59 kg x 12.
Seated Machine ROWS: 3 sets x 75kg x 12 reps........Craig x 75kg x 10 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12,10,8 reps....Craig 15kg D.B x 15 reps.
Deadlift x 3 sets x 60kg x 10 reps (New exercise - light-weight - need to be careful of my back)....Craig same.

Good Stuff!........approx. 45 mins.

Tuesday 27th September 2016: Chest Workout @ 3.45pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 85kg x 20,15,11 reps.
45 degree Incline two hand D.Bell push x 3 sets 35kg D.Bell x 15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12,14,13 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps.
Machine Flyes x 3 sets x 50kg x 12,10,8 reps.

The workout lasted approx. 50 mins.

Thursday 29th September 2016: Bicep workout @ 3.15pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep pull-down x 3 sets x 25kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep push down x 3 sets x 16kg x 12 reps per arm.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 25 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 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. 40 mins.

Sunday 2nd October 2016: Back workout @ 8.30am my Home Gym.
Workout A - Heavy Weight & Medium Reps.

Full-stretch warm-up pull-ups x body weight x (Did not do this again - slight elbow strain still).
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 70kg x 10 reps (New exercise - light-weight - need to be careful of my back).

Good Stuff!.....Everything wet up weight / reps........approx. 45 mins.

Monday 3rd October 2016: Chest Workout @ 4.30pm in my Home Gym.

Workout A - Heavy weight & Medium/low Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 14,12,8 reps.
45 degree Incline two hand D.Bell push x 3 sets 50kg D.Bell x 15,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,9 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps.
Machine Flyes x 3 sets x 50kg x 12,10,8 reps.
Press-ups x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Wednesday 5th October 2016: Bicep workout @ 4.15pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing Tricep pull-down x 3 sets x 33kg x 20 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep push down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 9kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 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. 40 mins.

Sunday 9th October 2016: Shoulder / Trap Workout @ 9.30am in my Home Gym with Craig.

Workout A: Heavy weight & medium / low Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,10,10 reps (Full Range).....Craig 50kg x 12,10,9.
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 10 reps.....Craig 35kg x 10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps......Craig 15kg D.Bells x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps......Craig 80kg x 12 reps.
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.

Good Stuff.
The workout lasted approx. 45 mins.

Monday 10th October 2016: Back workout @ 3.45pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.

Full-stretch warm-up pull-ups x body weight x (Did not do this again - slight elbow strain still).
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 70kg x 10 reps.

Good Stuff!.....Everything wet up weight / reps........approx. 40 mins.

Thursday 13th October 2016: Chest Workout @ 12.15pm in my Home Gym.

Workout A - Heavy weight & Medium/low Reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 15,11,8 reps.
45 degree Incline two hand D.Bell push x 3 sets 50kg D.Bell x 15,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 15 reps.
Machine Flyes x 3 sets x 50kg x 12,12,12 reps.
Press-ups x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 16th October 2016: Back workout @ 1.15pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.

Bent-over Row (Olympic Bar end) x 3 sets x 82.5kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
Seated Machine ROWS: 3 sets x 75kg x 15 reps.
One arm D.B. Row: x 3 sets x 25KG D.B. X 12 reps.
Deadlift x 3 sets x 75kg x 12 reps.

Good Stuff!...........approx. 45 mins.

Monday 17th October 2016: Shoulder / Trap Workout @ 4.30pm in my Home Gym.

Workout B: Lighter weight & high Rep.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 25,15,15 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 20,18,16 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 30,25,20 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 16 reps.
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.

Good Stuff.
The workout lasted approx. 45 mins.

Thursday 20th October 2016: Chest Workout @ 12.30pm in my Home Gym.

Workout B - Lighter - more reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 80kg x 22,16,?? reps.
45 degree Incline two hand D.Bell push x 3 sets x 40kg D.Bell x 20,15,15 reps.
30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18 reps.
Machine Flyes x 3 sets x 42kg x 15 reps.
Press-ups x 3 sets x 12 reps.

The workout lasted approx. 45 mins.

Saturday 29th October 2016: Chest Workout @ 10.45am in my Home Gym.......Just got back from my Holiday so first workout in just over a week...Gotta be Chest haha.

Workout A - Heavier - less reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 100kg x 12,10,8 reps.
45 degree Incline two hand D.Bell push x 3 sets x 50kg D.Bell x 12,12,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 18 reps.
Machine Flyes x 3 sets x 50kg x 12 reps.
Press-ups x 3 sets x 12 reps.

The workout lasted approx. 50 mins.

Sunday 30th October 2016: Leg Workout @ 8.30am in my Home Gym with Craig.

Workout B - Lighter - more reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 75kg - Machine Calf Press x 3 sets x 15 reps x 75kg.
Super-set: Leg Extension x 3 sets x 12 reps x 50kg - Standing bodyweight Calf Raise x 3 sets x 20 reps.
Super-set: Machine Press x 3 sets x 12 reps per leg x 25kg - Machine Calf Press x 3 sets x 1 reps x 70kg - Note: Next week lying Curls on Smith Bench.
Free Squats (Olympic Bar) x 2 sets x 12 reps x 40kg.

The workout lasted approx. 50 mins.

Monday 31st October 2016: Arm workout @ 4.45pm in my Home Gym.
Workout A - Heavy Weight & Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing Tricep pull-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 12 reps per arm.
One-arm standing (full-stretch) concentration-curl x 9kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 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. 40 mins.

Thursday 3rd November 2016: Shoulder / Trap Workout @ 4.00pm in my Home Gym.

Workout A: Heavy weight & less Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 12,12,8 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,8 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
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.

Good Stuff.
The workout lasted approx. 45 mins.