My journey to perfection!?!

Thursday 3rd August 2017: Chest Workout @ 3.45pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 110kg x 12,10,8 reps.
Smith Machine Incline Bench Press x 3 sets x 90kg x 10,9,8 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 14,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,14,12 reps.
45 degree Incline D.B. Press x 3 sets x 27kg D.Bells x 12 reps.

The workout lasted approx. 50 min.

Monday 7th August 2017: Arm workout @ 12.15pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.
Tricep Dip-station x body weight x 3 sets x 16 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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.

Tuesday 8th August 2017: Leg Workout @ 3.00pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 65kg.

The workout lasted approx. 50 mins.

Friday 11th August 2017: Chest Workout @ 12.00pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 110kg x 13,12,8 reps.
Smith Machine Incline Bench Press x 3 sets x 90kg x 12,10,9 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 14,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,15,12 reps.
45 degree Incline D.B. Press x 3 sets x 27kg D.Bells x 12 reps.

The workout lasted approx. 50 min.

Saturday 12th August 2017: Back & Trap workout @ 9.30am in my Home Gym.

Workout B - Medium weight - Medium reps.

Deadlift x 3 sets x 120kg x 12,12,10 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 105kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 100kg x 12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

Tough but Good Stuff!...........approx. 55 mins.

Tuesday 15th August 2017: Leg Workout @ 5.30pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 70kg.

The workout lasted approx. 50 mins.

Friday 18th August 2017: Chest Workout @ 1.00pm in my Home Gym.

Workout B - Medium weight - medium reps....Perfect form.

Smith Machine Flat Bench Press x 110kg x 14,12,8 reps.
Smith Machine Incline Bench Press x 3 sets x 90kg x 12,10,9 reps x 3 sets.
Flat D.B. Press x 3 sets 34kg D.Bells x 14,14,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,15,12 reps.
45 degree Incline D.B. Press x 3 sets x 27kg D.Bells x 12 reps.

The workout lasted approx. 50 min.

Saturday 19th August 2017: Arm workout @ 10.00am in my Home Gym.
Workout B - Medium Weight & Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-down x 3 sets x 42kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 4 sets.
Tricep Dip-station x body weight x 3 sets x 16 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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.

3 weeks rest from my training to due to family holiday.....here we go again!.

Saturday 9th September 2017: Chest & Shoulder Workout @ 12.15pm in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,10,8 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,8 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 10,8,6 reps.
3. Incline D.B. Fly x 3 sets x ??kg D.Bells x 12,10,8 reps.....no rest.....Machine Press x 3 sets x 100kg x 10 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 55 min.....tough as hell after a 3 week break.

Tuesday 12th September 2017: Back & Trap workout @ 3.15pm in my Home Gym.

Super-set Training.

1. Deadlift x 3 sets x 110kg x 12 reps - (non super-set).
2. Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 19th September 2017: Chest & Shoulder Workout @ 3.30pm in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,10,8 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,8 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 8,8,10 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12,10,8 reps.....no rest.....Machine Press x 3 sets x 100kg x 10 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Friday 22nd September 2017: Back & Trap workout @ 1.00pm in my Home Gym.

Super-set Training.

1. Deadlift x 3 sets x 110kg x 12 reps - (non super-set).
2. Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 90kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 23rd September 2017: Leg Workout @ 10.00am in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

The workout lasted approx. 50 mins.

Monday 25th September 2017: Arm workout @ 4.00pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.

Super-sets.

1. Standing EZ Bar Curl x 3 sets x 40kg x 15 reps......Two-hand standing Tricep push-down x 3 sets x 42kg x 15 reps.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps......One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.........Tricep Dip-station x body weight x 3 sets x 16 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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 27th September 2017: Chest & Shoulder Workout 4.45@pm in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,12,8 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,8 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 10,10,10 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12,10,8 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Saturday 30th September 2017: Back & Trap workout @ 10.30am in my Home Gym.

Super-set Training.

1. To start - Deadlift x 3 sets x 110kg x 12 reps - (non super-set).
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
5. To finish - Seated pull x 3 sets x 55kg x 15 reps.

Tough but Good Stuff!...........approx. 50 mins.

Sunday 1st October 2017: Leg Workout @ 12.45pm in my Home Gym.

Workout A - Medium Weight / Reps....Perfect form.

5 Mins of Leg Stretches.
Super-set: Machine Leg Press x 3 sets x 20 reps x 100kg - Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 55kg - Standing body weight + 20 No. 27kg D.Bell Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12 reps x 25kg - Machine Calf Press x 3 sets x 20 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 60kg.

The workout lasted approx. 50 mins.

Tuesday 3rd October 2017: Arm workout @ 3.30pm in my Home Gym.
Workout B - Medium Weight & Medium Reps.

Super-sets.

1. Standing EZ Bar Curl x 3 sets x 40kg x 15 reps......Two-hand standing Tricep push-down x 3 sets x 42kg x 15 reps.
2. Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps......One-hand standing Tricep pull down x 3 sets x 16kg x 20 reps per arm.
3. One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.........Tricep Dip-station x body weight x 3 sets x 16 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 15kg x 3 sets x 20 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.

Friday 6th October 2017: Chest & Shoulder Workout @ 1.30pm in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,12,10 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,10,10 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Saturday 7th October 2017: Back & Trap workout @ 10.00am in my Home Gym.

Super-set Training.

1. To start - Deadlift x 3 sets x 110kg x 12 reps - (non super-set).
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
5. To finish - Seated pull x 3 sets x 60kg x 15 reps.

Tough but Good Stuff!...........approx. 50 mins.

Sunday 15th October 2017: Chest & Shoulder Workout @ 10.30am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,12,12 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 10,9,8 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Sunday 29th October 2017: Chest & Shoulder Workout @ 9.30am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,12,12 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 10,9,8 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Saturday 7th November 2017: Back & Trap workout @ 9.30am in my Home Gym.

Super-set Training.

1. To start - Deadlift x 3 sets x 110kg x 12 reps - (non super-set).
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
5. To finish - Seated pull x 3 sets x 60kg x 15 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 11th November 2017: Chest & Shoulder Workout @ 10.30am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,10,8 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,8 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,10,10 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Monday 13th November 2017: Back & Trap workout @ 4.00pm in my Home Gym.

Super-set Training.

1. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
2. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
4. To finish - Seated pull x 3 sets x 60kg x 15 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 18th November 2017: Chest & Shoulder Workout @ 10.15am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,10,10 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,10,10 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,8,10 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Tuesday 21st November 2017: Back & Trap workout @ 3.45pm in my Home Gym.

Super-set Training.

1. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 30kg x 12 reps.
2. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
4. To finish - Seated pull x 3 sets x 60kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 25th November 2017: Chest & Shoulder Workout @ 10.15am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 90kg x 12,12,12 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,10 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,9 reps.
3. Incline D.B. Fly x 3 sets x 15kg D.Bells x 12 reps.....no rest.....Machine Press x 3 sets x 100kg x 15 reps.
4. Military Press (Olympic Bar) x 3 sets x 60kg x 8 reps.....no rest......D.B. Shoulder Press x 3 sets x 20kg x 8 reps.

The workout lasted approx. 50 min.

Tuesday 28th November 2017: Back & Trap workout @ 3.45pm in my Home Gym.

Super-set Training.

1. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12,10,12 reps.
2. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 75kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 15,12,12 reps.
4. To finish - Seated pull x 3 sets x 60kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 2nd December 2017: Chest & Shoulder Workout @ 11.45am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 95kg x 12,10,10 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,10 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,9 reps.
3. Military Press (Olympic Bar) x 3 sets x 60kg x 12,10,10 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.

The workout lasted approx. 50 min.

Saturday 9th December 2017: Chest & Shoulder Workout @ 10.45am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 95kg x 12,12,12 reps.......no rest.....Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,10,12 reps.
3. Military Press (Olympic Bar) x 3 sets x 60kg x 12,10,8 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 14th December 2017: Back & Trap workout @ 9.30pm in my Home Gym.

Super-set Training.

1. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
2. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 85kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
4. To finish - Seated pull x 3 sets x 60kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Tuesday 19th December 2017: Chest & Shoulder Workout @ 2.45am in my Home Gym.

Super-set Training.

1. Smith Machine Flat Bench Press x 95kg x 12,12,12 reps.......no rest.....Flat D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps......no rest.......30 degree Incline D.B. Press x 3 sets 27kg D.Bells x 12,12,12 reps.
3. Military Press (Olympic Bar) x 3 sets x 60kg x 12,10,8 reps.....no rest.....Machine Press x 3 sets x 100kg x 12 reps.

The workout lasted approx. 50 min.

Thursday 21st December 2017: Back & Trap workout @ 11.30pm in my Home Gym.

Super-set Training.

1. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps. ....no rest.....SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
2. Kneeling Machine Pull-down: 3 sets x 67kg x 12 reps.....no rest........SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 85kg x 12 reps......no rest......D.Bell shrug x 3 sets x 27kg D.B.`s x 12 reps.
4. To finish - Seated pull x 3 sets x 60kg x 12 reps.

Tough but Good Stuff!...........approx. 45 mins.

Saturday 30th December 2017: Chest Workout @ 11.30am in my Home Gym.

1. Smith Machine Flat Bench Press x 100kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,10,10 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,10 reps.

The workout lasted approx. 50 min.

Monday 1st January 2017: Back workout @ 10.45am in my Home Gym.

1. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
2. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
3. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
4. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Thursday 4th January 2018: Shoulder & Trap Workout @ 9.30am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 65kg x 12 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 27kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

The workout lasted approx. 45 mins.

Friday 5th January 2018: @ 11.15am in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 50kg x 12 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 25kg x 12,10,8 reps......no rest....STCR X 3 sets x 70kg D.Bells x 15 reps.
5. SFS x 3 sets 40kg x 12 reps.

The workout lasted approx. 45 mins.

Sunday 7th January 2017: Chest Workout @ 12.00pm in my Home Gym.

1. Smith Machine Flat Bench Press x 100kg x 12,12,8 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,9,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 min.

Wednesday 10th January 2017: Back workout @ 3.00pm in my Home Gym.

1. Wide grip pull-ups x 12,10,8 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Friday 12th January 2018: Shoulder & Trap Workout @ 10.15am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 65kg x 12 reps. (increase to 70kg next time).
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 27kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

Tuesday 16th January 2017: Chest Workout @ 2.00pm in my Home Gym.

1. Smith Machine Flat Bench Press x 100kg x 12,12,11 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,9 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 min.

Thursday 18th January 2017: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 12,10,8 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12,10,8 reps.

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

Tuesday 23rd January 2017: Chest Workout @ 1.30pm in my Home Gym.

1. Smith Machine Flat Bench Press x 100kg x 12,12,11 reps - (move up to 110kg next week).
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 min.

Wednesday 24th January 2018: @ 1.30pm in my Home Gym.

1. 5 mins of warm-up.
2. MLG x 3 sets x 100kg x 20 reps......no rest....SMCR X 3 sets x 100kg x 20 reps.
3. SLE X 3 sets x 50kg x 12 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 25kg x 12,12,10 reps......no rest....STCR X 3 sets x 70kg D.Bells x 20 reps.
5. SFS x 3 sets 40kg x 12 reps.

The workout lasted approx. 45 mins.

Friday 26th January 2017: Back workout @ 12.45pm in my Home Gym.

1. Wide grip pull-ups x 12,10,8 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Saturday 27th January 2018: Shoulder & Trap Workout @ 11.45am in my Home Gym.....with Craig.

1. Military Press (Olympic Bar) x 3 sets x 70kg x 12 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,10,8 reps.
3. D.B. Shoulder Press x 3 sets 30kg D.Bells x 12,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

Tuesday 30th January 2017: Chest Workout @ 2.15pm in my Home Gym.

1. Smith Machine Flat Bench Press x 110kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 85kg x 12,9,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,10,8 reps.

The workout lasted approx. 50 min.

Friday 2nd February 2017: Back workout @ 11.15am in my Home Gym.

1. Wide grip pull-ups x 12,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

Sunday 4th February 2018: Shoulder & Trap Workout @ 10.30am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 70kg x 12 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12,10,8 reps.
3. D.B. Shoulder Press x 3 sets 27kg D.Bells x 15,12,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.