My journey to perfection!?!

Monday 2nd November 2015: Chest Workout @ 12.30pm in my Home Gym.
Workout B - Medium weight / Medium / High Reps....Perfect Form.

Two weeks & a day since my last workout....Works crazy so I`m up early each day & home late.....Hardly seen my family never mind the weights of late. Random day off today so going to try a medium weight chest workout......Guess my workload is to remain like this till the new year so my workouts are going to be effected. Saving-grace, at least its winter & there`s money in the Pot!!

Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,?? reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,12,12 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,10,8 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 40 mins.

Friday 6th November 2015: Back / Lat Workout @ 10.30pm in my Home Gym.
Workout B - Medium Weight / More Reps.

Weighted-Pull-Ups (wide-grip full-length) x 3 sets x 10,8,5 reps.
SEATING HIGH PULLEY ROW: 3 sets x 80kg x 12,12,10 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,12,12 reps.
SEATED Bench ROWS: 3 sets x 60kg x 12,12,12 reps.
Barbell end B.O.R x 3 sets x 60kg (inc. bar) x 12,12,12 reps.
WIDE-GRIP seated LAT PULL-DOWN: 3 sets x 45kg x 12,10,8 reps
........approx. 45 mins.

Tuesday 10th November 2015: Chest Workout @ 4.30pm in my Home Gym.
Workout B - Medium weight / Medium / High Reps....Perfect Form.

Olympic Bar Incline Bench Press x 3 sets x 70kg x 12,10,8 reps....Note Incline set to high!
Olympic Bar Flat Bench Press x 3 sets x 70kg x 10,8,7 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,10,8 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 10,10,10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 40 mins........I have not done free bench press for a while & it showed lol.

Saturday 15th November 2015: Back / Lat Workout @ 10.00am in my Home Gym.
Workout B - Medium Weight / More Reps.

Weighted-Pull-Ups (wide-grip full-length) x 3 sets x 10,8,6 reps.
SEATING HIGH PULLEY ROW: 3 sets x 80kg x 12,12,10 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12,12,12 reps.
SEATED Bench ROWS: 3 sets x 65kg x 12,12,12 reps.
Barbell end B.O.R x 3 sets x 75kg (inc. bar) x 8,8,8 reps.
WIDE-GRIP seated LAT PULL-DOWN: 3 sets x 50kg x 12,12,12 reps
........approx. 45 mins.

Wednesday 25th November 2015: Chest Workout @ 11.00am in my Home Gym.

Workout B - Medium weight / Medium / High Reps....Perfect form.

Smith Machine Incline Bench Press x 3 sets x 70kg x 12,12,12 reps.
Olympic Bar Flat Bench Press x 3 sets x 80kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 10,10,8 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,10,10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

work calmed down a bit now I hope Stimac?
good to see you back training more frequently again

your certainly getting good value from the home gym this week, and at least with the home gym it does mean you can train as and when you get the opportunity rather than having to fit in with opening times at gyms or allowing 30 mins more than needed for travel etc

[QUOTE=SteveWright1;1405916143]work calmed down a bit now I hope Stimac?
good to see you back training more frequently again

your certainly getting good value from the home gym this week, and at least with the home gym it does mean you can train as and when you get the opportunity rather than having to fit in with opening times at gyms or allowing 30 mins more than needed for travel etc[/QUOTE]

Hey Steve hope your well mate.
Work never did calm down haha...ended pretty much working 12 hours a day 7 days a week to deliver a number of projects....This is going to last till the end of Jan`16.
Over the last month or so my training & diet has gone way off track, however, my body probably needed time off so all is good.
Just about to do a workout for the first time in over a month, a chest session!
Cheers buddy & I hope you had a good Xmas & have a good new year - speak soon - Adam.

Tuesday 29th December 2015: Chest Workout @ 1.00pm in my Home Gym.

Its been a while.....work commitments have got in the way!

Ease myself back into it with a Workout C - Light weight / Medium Reps....Perfect form.

Smith Machine Incline Bench Press x 3 sets x 60kg x 12,10,10 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 12,8,8 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 10,88,6 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 10,8,7 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 45 mins.....Tough enough!...Missed this!

Friday 1st January 2016: Back & Bicep workout @ 10.00am in my Home Gym.
Workout B - Medium Weight / Medium Reps.

Weighted-Pull-Ups (wide-grip full-length) x 3 sets x 8,6,4 reps.
Seated Bicep Curl x 40kg x 3 sets x 12,10,8 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,12,12 reps.
Standing EZ Bar Curl x 3 sets x 20kg x 20 reps......(way too easy).
SEATED Bench ROWS: 3 sets x 55kg x 12,12,12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 reps.

Easy enough, will step it up next time........approx. 50 mins.

Happy New Year Adam
good to see you training over the holiday period - home gym for the win in that situation

I can relate to it being tough on 1st session back after a break, I took 3 days out of the gym over Christmas and with general lazyness combined with over indulgence on wrong food type choices ,it made a massive difference to the amount of fatigue I felt on that 1st session back

Sunday 3rd January 2016: Shoulder / Trap Workout @ 12.45pm in my Home Gym.

Workout A: Medium weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 50kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12,10,10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 15kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 159kg D.B. X 12,10,8 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

6th Jan 2016: Chest Workout @ 1.00pm in my Home Gym.

Workout C - Light weight / Medium Reps....Perfect form.

Smith Machine Incline Bench Press x 3 sets x 60kg x 12 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 12 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 10 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 45 mins.

Tuesday 12th Jan 2016: Bicep workout @ 1.45pm in my Home Gym.

Workout B - Medium weight / Medium Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 40kg x 12 reps.
EZ Bar Curl (wide grip) 30kg x 3 sets x 12 reps.
Seated Bicep Curls x 15kg D.B. x 3 sets x 12 reps.
D.Bell Curl x 3 sets x 15kg D.B. x 30 reps.

The workout lasted approx. 35 mins....easy enough, step it up next time.

17th Jan 2016: Chest Workout @ 10.00am in my Home Gym.

Workout C - Light weight / Medium Reps....Perfect form.

Warm-up - smith beanch x 50kg x 12 reps.
Smith Machine Incline Bench Press x 3 sets x 65kg x 12,12,10 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 10 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 10 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

26th Jan 2016: Chest Workout @ 1.30pm in my Home Gym.....yes another Chest workout! lol.

My hours at work are slowing dropping so I hope to be able to get back in the gym more often & hit regular body parts.

Workout C - Light weight / Medium Reps....Perfect form.

Smith Machine Incline Bench Press x 3 sets x 65kg x 12,12,12 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 12,10,10 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,10,10 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,12,10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

[QUOTE=Stimac1976;1395849953]Wednesday 7th October 2015: Bicep workout @ 11.30pm in my Home Gym.

Workout B - Medium weight / Medium Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 45kg x 12,10,8 reps.
Smith Bench Reverse Curl x 3 sets x 45kg x 12,10,8 reps.
EZ Bar Curl (wide grip) 30kg x 3 sets x 12,12,12 reps.
Seated Double Bicep Curls x 15kg per D.B. x 3 sets x 12,10,8 reps per arm.
D.Bell Curl x 3 sets x 15kg D.B. x 24,20,20 reps.
Hammers x 3 sets 15kg D.B. x 24 reps.

The workout lasted approx. 45 mins & was good.

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

Workout B: Medium weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 8kg 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 8 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.

13th Feb 2016: Chest Workout @ 9.30am in my Home Gym.

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

Smith Machine Incline Bench Press x 3 sets x 65kg x 12,12,12 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 10,10,10 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,10,10 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,12,10 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

Sunday 14th Feb 2016: Legs @ 9.30am in my Home Gym.

Workout B: Slightly lighter / more Reps.

5 min Stretches.
Free Squat 40kg x 3 sets x 12 reps.
Smith Machine Leg Press x 80kg x 3 sets x 15 reps.
Leg Extension x 40kg x 3 sets x 12 reps.....no rest, then - Seated Calf Raises x 35kg x 3 set x 15 reps
Leg Curl x 25kg x 3 sets x 12 reps.......no rest, then Standing Calf Raises x 80kg x 3 sets x 15 reps.

Workout was good & lasted for approx. 45 mins.

Tuesday 16th Feb 2016: Back & Bicep workout @ 4.15pm in my Home Gym.
Workout B - Medium Weight / Medium Reps.

Weighted-Pull-Ups (wide-grip full-length) x 3 sets x 8,7,4 reps......no rest then.....Seated Bicep Curl x 40kg x 3 sets x 12,10,8 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,10,8 reps......no rest then......Standing EZ Bar Curl x 3 sets x 25kg x 10 reps.
SEATED Bench ROWS: 3 sets x 55kg x 12,12,12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.
Bent-over one-arm D.B. Row x 3 sets x 16kg x 12 reps...no rest then......Standing D.B. Hammer Curl x 3 sets x 20 reps.

Easy enough, will step it up next time........approx. 50 mins.

23rd Feb 2016: Chest Workout @ 4.30pm in my Home Gym.

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

Smith Machine Incline Bench Press x 3 sets x 65kg x 12,12,12 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 12,12,10 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,12,12 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,11,12 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

Wednesday 24th Feb 2016: Back & Bicep workout @ 4.45pm in my Home Gym.
Workout B - Medium Weight / Medium Reps.

Weighted-Pull-Ups (wide-grip full-length) x 3 sets x 10,8,4 reps......no rest then.....Seated Bicep Curl x 40kg x 3 sets x 12,10,8 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 12,12,12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 25kg x 12 reps.
SEATED Bench ROWS: 3 sets x 55kg x 12,12,12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.
Bent-over one-arm D.B. Row x 3 sets x 25kg x 8 reps per arm...no rest then......Standing D.B. Hammer Curl x 3 sets x 20 reps.

Easy enough, will step it up next time........approx. 50 mins.

Wednesday 2nd March 2016: Chest Workout @ 4.00pm in my Home Gym.

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

Smith Machine Incline Bench Press x 3 sets x 65kg x 12,12,12 reps
Smith Machine Flat Bench Press x 3 sets x 70kg x 12,12,12 reps.
Incline D.B. Press (with D.B. twist) x 3 sets 25kg D.Bells x 12,12,12 reps.
Flat D.B. Press x 3 sets 25kg D.Bells x 12,11,12 reps.
D.B. Flyes x 3 sets x 15kg D.Bells x 12,12,12 reps.

The workout lasted approx. 50 mins.

Sunday 6th March 2016: Shoulder / Trap Workout @ 11.45am in my Home Gym.

Workout B: Medium weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 8kg 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 8 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.

Saturday 12th March 2016: Chest Workout @ 8.30am in my Home Gym.

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

Smith Machine Flat Bench Press x 4 sets x 75kg x 12,12,12,10 reps.
Incline D.B. Press (with D.B. twist) x 4 sets 25kg D.Bells x 12,12,12,12 reps.
Machine Pek-Dek Press x 4 sets x 75kg x 12,12,12,12 reps.
Machine Butterfly x 4 sets x 42kg x 12,12,12,12 reps.

The workout lasted approx. 50 mins.

Sunday 13th Feb 2016: Legs @ 8.30am in my Home Gym.

Workout B: Medium weight / slightly more Reps.

5 min Stretches.
Machine two leg - leg press x 67kg x 20,20,20,20 reps.....no rest, then - body weight standing calf raise x 4 sets x 20 reps.
Leg Extension x 42kg x 4 sets x 15 reps.
Leg Curl x 25kg x 3 sets x 12 reps.......no rest, then Standing Calf Raises x 80kg x 3 sets x 15 reps....did not do this today!
Free Squat 40kg x 4 sets x 12 reps.....no rest, then - seated calf press x 4 sets x 67kg x 15 reps

Workout was good & lasted for approx. 50 mins.

Tuesday 15th March 2016: Shoulder / Trap Workout @ 4.45pm in my Home Gym.

Workout B: Medium weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12 reps.
SMITH MACHINE SHRUG: 3 sets x 8kg 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 8 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.

Friday 18th March 2016: Back & Bicep workout @ 12.30pm in my Home Gym with Matt & Needham.
Workout B - Medium Weight / Medium Reps.

Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 40kg x 3 sets x 12 reps.
Machine Latdown: 3 sets x 42kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 25kg x 12 reps.
Seated Machine ROWS: 3 sets x 42kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 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.

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

Monday 21st March 2016: Chest Workout @ 3.45pm in my Home Gym....with Matt & Needham.

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

Smith Machine Flat Bench Press x 4 sets x 75kg x 12,12,12,10 reps.
Incline D.B. Press (with D.B. twist) x 4 sets 25kg D.Bells x 12,12,12,12 reps.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,12,12 reps.
Machine Butterfly x 4 sets x 42kg x 12,12,12,12 reps.

The workout lasted approx. 50 mins.

Wednesday 23rd March 2016: Legs @ 16.00pm in my Home Gym.

Workout B: Medium weight / slightly more Reps.

5 min Stretches.
Machine two leg - leg press x 75kg x 4 sets x reps.....no rest, then - seated calf press x 4 sets x 75kg x 15 reps
Leg Extension x 42kg x 4 sets x 15 reps......no rest, then - body weight standing calf raise x 4 sets x 20 reps
Standing single Leg Curl x 16kg x 3 sets x 12 reps.......no rest, then Standing Calf Raises x 80kg x 3 sets x 15 reps.
Free Squat 40kg x 4 sets x 12 reps.

Workout was good & lasted for approx. 55 mins.