My journey to perfection!?!

Tuesday 17th March 2015: Bicep Workout @ 2.00pm in my Home Gym.

Aching & sore from two previous days workouts....will try to up the weights were I can!?!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,10,8 reps.....1500kg.
Smith Bench Reverse Preacher Curl: 3 sets x 50kg x 12 reps.....1800kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 40kg x 12,10,10 reps.......1280kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 15 reps each arm (30 in total)......1350kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
Behind back Wrist Curls: 3 sets x 15kg D.B. x 12 reps (each wrist).....1080kg.
Seated Plate Wrist Curls: 3 sets x 2.5kg plate x 12 reps (each wrist).....180kg

Workout was good (8540kg curled, 350kg increase) & lasted approx. 40 mins.

Thursday 19th March 2015: Chest Workout @ 2.00pm in my Home Gym.

Workout A:
Incline Bench Press with Olympic bar: 1 set x 90kg x 12 reps.
Flat Bench Press with Olympic bar: 1 set x 90kg x 12 reps.2160
Incline Bench Press with Olympic bar: 1 set x 80kg x 10 reps.
Flat Bench Press with Olympic bar: 1 set x 80kg x 10 reps.1600
Incline Bench Press with Olympic bar: 1 set x 70kg x 10 reps.
Flat Bench Press with Olympic bar: 1 set x 70kg x 12 reps.....(5160kg).

Inc. D.B. Press: 4 sets x 30kg D.Bells x 10,10,9,8 reps.......(2220kg).

Smith Machine Peck-Deck: 3 sets x 50kg x 12,12,12 reps..(1800kg).

Incline Flyes: 3 sets x 15kg D.Bells x 12 reps...(1080kg).

Very tough workout especially without spotters.......Note to one-self, don`t go this heavy on my own again! lol.
The workout lasted approx. 50 mins....10,260kg pressed.

I don`t normally log my mates lifting sessions independently as they normally train with me, but for the sake of documenting his progress I have.

Thursday 19th March 2015: Matt`s Chest Workout @ 6.15pm in my Home Gym....I did my workout earlier today!

Incline Bench Press with Olympic bar:
3 sets x 90kg x 5,4,4 reps.
Flat Bench Press with Olympic bar:
3 sets x 80kg x 7,5,3 reps.
Inc. D.B. Press: 4 sets x 25kg D.Bells x 9,8,6,6 reps.
Smith Machine Peck-Deck: 3 sets x 40kg x 12,12,10 reps.
Incline Flyes: 3 sets x 15kg D.Bells x 10,10,8 reps.

Good stuff lad, an increase from last time we did this one.
The workout lasted approx. 45 mins.

Friday 20th March 2015: 8.45pm - Core Workout @ Home Gym.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS45 X 3.
LE42 X 3.
LC22 X 3.
STCR70 X 3.
SECR70 X 3.

Good stuff & lasted approx. 40mins.

Saturday 21st March 2015: Tricep Workout @ 12.30pm in my Home Gym.

Trying some new exercises, so keeping the weight low as I perfect good form.

Bench Dips: 3 sets x BW x 15 reps.
Cable Lying Tricep Extension: 3 sets x 15kg x 12 reps.
Cable One Arm Reverse-Grip Tricep Extension: 3 sets x 25kg x 12,10,8 reps per arm.
Kneeling Cable Overhead Triceps Extension: 3 sets x 15kg x 12 reps.
Close-Grip EZ-Bar Press: 40kg x 15 reps.
Cable One Arm Tricep Push-Down: 3 sets x 30kg x 12,10.8 reps per arm.

Straight-forward workout, however, will definitely up the weights next week.....lasted approx. 35 mins.

Sunday 22nd March 2015: Back / Lat Workout @ 10.15am in my Home Gym.

Upped the weights / reps again.

KNEELING HIGH PULLEY ROW: 3 sets x 77.5kg x 12,10,8 reps (2325kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 75kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 22.5kg D/Bell x 12,12,12 each arm. (4320kg).
SEATED CABLE ROWS: 3 sets x 70kg x 12,10,8 reps. (2520kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 65kg x 12,10,8 reps. (1950kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 70kg x 12 reps. (2520kg).
.
Another really tough early morning workout (16,515kg lifted - 1,300kg increase from last week)......approx. 50 mins.

Monday 23rd March 2015: Shoulder / Trap Workout @ 6.00pm in my Home Gym.

On my own today so I am going slightly lighter but intending for more volume/reps & a higher lift total by the end of it (within normal workout time), always good to mix it up once in a while. Be back on my normal routine next week.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 50kg x 25,20,15 reps. (3000kg - 450kg increase).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,12,12 reps. (1560kg - 130kg increase).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 25,20,15 reps. (1800kg - 270kg increase).
SMITH MACHINE SHRUG: 3 sets x 80kg x 20,18,15 reps. (4240kg - 640kg increase).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1656kg - 156kg increase).

Enjoyed that - 1,466kg increase on last week
The workout lasted approx. 45 mins....12,256kg lifted.

Just found your log mate. makes for an interesting read. Good going.

[QUOTE=daddyuk;1349685261]Just found your log mate. makes for an interesting read. Good going.[/QUOTE]

Thanks Man!

Good to see a fellow Brit mate.

Wednesday 25th March 2015: My Bicep / Forearm & Matt`s Chest Workout (as he can`t make it tomoz) @ 6.15pm in my Home Gym.

Me: Keeping the weight as last week but aiming for more reps where I can!?!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,12,12 reps.....1800kg.
Smith Bench Reverse Preacher Curl: 3 sets x 50kg x 12 reps.....1800kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 40kg x 12,12,12 reps.......1440kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 15 reps each arm (30 in total)......1350kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
Behind back Wrist Curls: 3 sets x 15kg D.B. x 12 reps (each wrist).....1350kg.
Seated Plate Wrist Curls: 3 sets x 5kg plate x 10 reps (each wrist).....300kg.

Workout was good (9390kg curled, 850kg increase on last week) & lasted approx. 45 mins.

Matt:
Incline Bench Press with Olympic bar:
3 sets x 90kg x 8,6,5 reps.
Flat Bench Press with Olympic bar:
3 sets x 90kg x 6,3,3 reps.
Inc. D.B. Press: 4 sets x 25kg D.Bells x 12,9,6,5 reps.
Smith Machine Peck-Deck: 3 sets x 47.5kg x 8,6,5 reps.
Incline Flyes: 3 sets x 15kg D.Bells x 10,10,10 reps.

Matt increased all his lifts & workout lasted 55 mins.

Thursday 26th March 2015: Chest Workout @ 1.15pm in my Home Gym.

Workout B - Super-sets.

Super-Set 1 - Incline Free Bench 80kg x 12,10,8 reps........immediately after (no rest) Flat Smith Bench (closer grip) 65kg x 12,10,8 reps x 3 sets. (4350kg).
Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 25kg D.Bells x 10,10,12 x 3 sets. (3300kg).
Super-Set 3 - Smith Peck-Deck 50kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).
Low cable one-arm cross-over 12.5kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).

Good workout....11,970kg pressed.....540kg increase on last time.
The workout lasted approx. 45 mins.

Friday 27th March 2015: 1.00pm - Core Workout @ Home Gym.....with Matt.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS50 X 3.
LE45 X 3.
LC22 X 3.
DL60 X 3.
STCR60 X 3.
SECR75 X 0 THIS WEEK..

Good stuff & lasted approx. 40mins.

Sunday 29th March 2015: Back / Lat Workout @ 11.00am in my Home Gym.

Upped the weights / reps again.

KNEELING HIGH PULLEY ROW: 3 sets x 80kg x 12,12,12 reps (2880kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).....No room to add more more weight on, so will aim for more reps once I have mastered this weight!
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 22.5kg D/Bell x 12,12,12 each arm. (4500kg).
SEATED CABLE ROWS: 3 sets x 72.5kg x 12,12,10 reps. (2465kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 67.5kg x 12,10,8 reps. (2025kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 72.5kg x 12 reps. (2610kg).

Another really tough early morning workout (17,360kg lifted - 845kg increase from last week)......approx. 50 mins.

Monday 30th March 2015: Shoulder / Trap Workout @ 6.15pm in my Home Gym.

Matt cancelled on me at the last minute so again I will have to do the slightly lighter but more volume/reps workout (B) similar to last week, but with a higher lift total. I will revert back to the heavier lifts next week.....hopefully!

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 25,20,15 reps. (3300kg - 300kg increase).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 18,12,12 reps. (1680kg - 120kg increase).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 30,20,15 reps. (1950kg - 150kg increase).
SMITH MACHINE SHRUG: 3 sets x 85kg x 20,18,15 reps. (4505kg - 265kg increase).
Super-set - STANDING EZ-BAR FRONT RAISE: 3 sets x 25kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1680kg - 180kg increase).

Good stuff! - 859kg increase on last week.
The workout lasted approx. 45 mins....13,115kg lifted.

Tuesday 31st March 2015:

30 min stationary bike & 20 mins Core.

Wednesday 1st April 2015: Bicep / Tricep / Workout @ 1.15pm in my Home Gym.

Lets up that weight!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,12,12 reps.....1800kg.
Cable Lying Tricep Extension: 3 sets x 20kg x 12 reps......720kg.
Smith Bench Reverse Preacher Curl: 3 sets x 52.5kg x 12 reps.....1890kg.
Bench Dips: 3 sets x BW x 15 reps.
WIDE-GRIP EZ BAR CURL: 3 sets x 45kg x 12,10,8 reps.......1350kg.
Close-Grip EZ-Bar Press: 3 sets x 45kg x 15 reps.......2025kg.
Standing D.Bell Bicep Curl: 3 sets x 20kg D.B.`s x 16,14,12 reps......840kg.
Cable One Arm Tricep Push-Down: 3 sets x 30kg x 12,10.8 reps per arm.....1800kg.
CROSS BODY HAMMER CURL: 20kg D.B. x 16,14,12......840kg.

Workout was ok. Ran out of energy towards the end, possibly due to many exercises.
(11,265kg - 1875kg increase on last week) & lasted approx. 55mins.

Friday 3rd April 2015: Chest Workout @ 10.45am in my Home Gym.

On my own today so I will use the Smith Machine instead of the free bar/bench...Just in-case I run in to any problems lol.
As per usual I will be increasing the weight.

Workout A:
Incline Bench Press: 1 set x 95kg x 11 reps.
Flat Bench Press: 1 set x 95kg x 11 reps.
Incline Bench Press: 1 set x 85kg x 10 reps.
Flat Bench Press: 1 set x 85kg x 10 reps.
Incline Bench Press: 1 set x 75kg x 10 reps.
Flat Bench Press: 1 set x 75kg x 12 reps.....(5290kg.....130kg increase).

Inc. D.B. Press: 4 sets x 30kg D.Bells x 12,12,10,9 reps.......(2580kg......360kg increase).

Smith Machine Peck-Deck: 1 sets x 47.5kg x 15 reps, then 2 sets x 50kg x 12 reps......(1912kg....112kg increase).

Incline Flyes: 3 sets x 20kg D.Bells x 12 reps...(1440kg......360kg increase).

Good workout but started to struggle towards the end. I assume this was due to lack of energy as I had only eaten one meal prior.
The workout lasted approx. 50 mins....11,222kg pressed....962kg increase upon last time I did workout A.

Hi. Great Journal! Awesome bench workout. Did you get off the crutches yet? (I didn't read the second page so I might have missed it) Any plans on incorporating the lower back, or is that still to early?

Saturday 4th April 2015: 12.30pm - Core Workout @ Home Gym.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS55 X 15,12,12,12.
LE45 X 12/3.
LC22 X 12/3.
STCR75 X 20/3.
SECR60 X 0 this week.

Good stuff & lasted approx. 40mins.

[QUOTE=Talltobig;1352596231]Hi. Great Journal! Awesome bench workout. Did you get off the crutches yet? (I didn't read the second page so I might have missed it) Any plans on incorporating the lower back, or is that still to early?[/QUOTE]

Thanks for the comment dude!
Yeah my upper body development is going well (still on crutches, bummer) & surprisingly, due to my stationary bike efforts my lower body isn't to shabby either lol. I do a lot of core work which hits my lower back, but no dead-lift work incorporated yet. Cheers again mate.

Monday 6th March 2015: Back / Lat Workout @ 9.45am in my Home Gym.

Try & up the weights / reps again...where I can.

KNEELING HIGH PULLEY ROW: 3 sets x 82.5kg x 12,12,12 reps (2970kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).....No room to add more more weight on, so will aim for more reps once I have mastered this weight!
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 25kg D/Bell x 12,12,12 each arm. (4680kg).
SEATED CABLE ROWS: 3 sets x 75kg x 12,12,10 reps. (2700kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 67.5kg x 12,10,8 reps. (2025kg)......Why is this so hard?! lol....really struggle.
STRAIGHT-ARM PULL-DOWN: 3 sets 72.5kg x 12 reps. (2610kg).

Another really tough early morning workout (17,865kg lifted - 505kg increase from last week)......approx. 50 mins.

Damn man, your injury sounds painful. But great that you can still get a lot of upper body work in.

[QUOTE=KoolDJVader;1353289331]Damn man, your injury sounds painful. But great that you can still get a lot of upper body work in.[/QUOTE] Yeah is was very painful at the time lol. Getting used to things now & progressing slowly but surely.....Thanks for the comment dude.

Tuesday 7th April 2015: Shoulder / Trap Workout @ 1.15pm in my Home Gym.

Not done this Heavy Shoulder workout (A) for a couple of weeks. Time to try for more weight, lets see!?! lol.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,10 reps. (2560kg).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,8,8 reps. (1500kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1500kg).
SMITH MACHINE SHRUG: 3 sets x 110kg x 12,12,12 reps. (3960kg).
Super-set - STANDING EZ-BAR FRONT RAISE: 3 sets x 25kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1680kg).

Really tough stuff......Managed heavier lifts than last time on Workout A - so 410kg increase.
The workout lasted approx. 45 mins....11,200kg lifted.

Friday Thursday 9th April 2015: Chest Workout @ 6.15pm in my Home Gym....with Matt & Needham.

Workout A:
Incline Bench Press: 3 sets x 90kg x 12,10,8 reps.
Flat Bench Press: 3 sets x 100kg x 8,7,7 reps......(4700kg).

Inc. D.B. Press: 4 sets x 35kg D.Bells x 12,10,8,8 reps.......(2660kg).

Smith Machine Peck-Deck: 1 sets x 45kg x 20,16,14 reps......(2250kg).

Incline Flyes: 3 sets x 20kg D.Bells x 12 reps...(1440kg......360kg increase).

Good workout but started to struggle towards the end. I assume this was due to lack of energy as I limited my carbs too much today.
The workout lasted approx. 50 mins....11,050kg pressed....slight decrease upon last time I did workout A. (lack of energy!)

Monday 13th April 2015: Shoulder / Trap / Back / Lat Workout @ 2.00pm in my Home Gym.

I was unable to do Saturdays Back workout as I had friends staying over from London all weekend, therefore, I am combining my Back / Shoulder workout today.

SEATED BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,12,12 reps. (2880kg).
KNEELING HIGH PULLEY ROW: 3 sets x 82.5kg x 12,10,8 reps (2475kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1700kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 25kg D/Bell x 12,12,12 each arm. (4680kg).
SEATED CABLE ROWS: 3 sets x 75kg x 12,12,12 reps. (2700kg).
SMITH MACHINE SHRUG: 3 sets x 110kg x 12,12,12 reps. (3960kg).
DL Variation: 3 Sets x 60kg x 12 reps (2160kg).

Man that was a tough Workout......20,555kg pressed / pulled.......& lasted approx. 50mins.

Tuesday 14th April 2015: Bicep / Tricep / Workout @ 1.30pm in my Home Gym.

Aiming for more volume today, slightly lighter than usual with a rep range of 15 per set.

Smith Bench Preacher Curl: 3 sets x 40kg x 15 reps.....1800kg.
Cable Lying Tricep Extension: 3 sets x 17.5kg x 15 reps......788kg.
Smith Bench Reverse Preacher Curl: 3 sets x 40kg x 15 reps.....1800kg.
Bench Dips: 3 sets x BW x 15 reps.
WIDE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.......1350kg.
Close-Grip EZ-Bar Press: 3 sets x 40kg x 15 reps.......1800kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 30,30,30 reps......1350kg.
Cable One Arm Tricep Push-Down: 3 sets x 25kg x 15 reps per arm.....2250kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30......1350kg.

Workout was good.
12,488kg - 1223kg increase on last time & lasted approx. 45mins - 10mins quicker than last time.

Thursday 16th April 2015: Chest Workout @ 2.00pm in my Home Gym.

Workout C - Incorporating a new chest workout into my training which focuses more on time-under-tension (3.1 tempo) & Super-sets with 1 min rest between sets. The weight will slightly drop but hopefully more weight lifted overall.

Flat Free Bench 80kg x 3 sets 12,10,8 reps (2400kg).
30 degree Incline Free Bench 70kg x 3 sets 12,10,8 reps (2100kg).
45 degree Incline Free Bench 60kg x 3 sets 12,10,8 reps (1800kg).
Super-Set - Flat D.B. Press 25kg D.Bells x 12,10,8........immediately after (no rest) 30 degree Incline D.B. Press 15kg D.Bells x 10,10,12 x 3 sets. (2400kg).
Super-Set - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
Cable Flyes 30kg x 15 reps x 3 sets. (1350kg).

Good workout....12,750kg pressed.....780kg increase on last time (workout B).
The workout lasted approx. 45 mins.

Friday 17th April 2015: 2.00pm - 1 hour Core Workout complete @ Home Gym.