My journey to perfection!?!

Thursday 24th March 2016: Back & Bicep workout @ 3.45pm in my Home Gym with Needham.
Workout B - Medium Weight / Medium Reps.

Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 25kg x 15 reps.
Seated Machine ROWS: 3 sets x 50kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

Phew that was tough, managed to up things from last week a little so bonus lol!........approx. 50 mins.

Sunday 26th March 2016: Shoulder / Trap Workout @ 9.30am in my Home Gym.

Workout B: Medium weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg 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 85kg 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.

Monday 28th March 2016: Chest Workout @ 12.15pm in my Home Gym....with Matt & Needham.

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

Smith Machine Flat Bench Press x 4 sets x 80kg x 12,12,12,12 reps......Matt: 70kg x 8,6,4, (50kg x 9).
Incline D.B. Press (with D.B. twist) x 4 sets 30kg D.Bells x 12,12,12,12 reps......Matt: 15kg D.Bells x 10,12,12,12.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,12,12 reps.
Machine Butterfly x 4 sets x 50kg x 12,12,12,12 reps.

The workout lasted approx. 55 mins.

Tuesday 28 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 50kg 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 45kg x 4 sets x 12 reps.

Workout was good & lasted for approx. 55 mins.

Thursday 31st March 2016: Shoulder / Trap Workout @ 16.00pm in my Home Gym.

Workout B: Medium / Heavy weight / medium Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg 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.

Sunday 3rd April 2016: Back & Bicep workout @ 9.00am in my Home Gym with.
Workout B - Medium / Heavy Weight / Medium Reps.

Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 50kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

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

Tuesday 5th April 2016: Chest Workout @ 4.30pm in my Home Gym....with Needham.

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

Smith Machine Flat Bench Press x 4 sets x 80kg x 12,12,12,12 reps.
Incline D.B. Press (with D.B. twist) x 4 sets 25kg D.Bells x 15,15,15,15 reps.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,12,12 reps.
Machine Butterfly x 2 sets x 50kg x 12,12 reps.
Dip Machine x 2 sets x bodyweight x 12 reps.

The workout lasted approx. 55 mins.

Thursday 7th April 2016: Back & Bicep workout @ 3.30pm in my Home Gym with Needham.
Workout B - Medium / Heavy Weight / Medium Reps.

Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

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

Tuesday 12th April 2016: Chest Workout @ 4.00pm in my Home Gym.

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

Smith Machine Flat Bench Press x 4 sets x 85kg x 12,12,10,10 reps.
Incline D.B. Press x 4 sets 25kg D.Bells x 15,15,15,12 reps.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,12,12 reps.
Machine Butterfly x 2 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Friday 15th April 2016: Back & Bicep workout @ 1.00pm in my Home Gym with Needham.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 10,8,6 reps.....new addition to this weeks workout.
Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

Tough Stuff!........approx. 50 mins.

Saturday 16th April 2016: Shoulder / Trap Workout @ 1.45pm in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg 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 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Tuesday 19th April 2016: Chest Workout @ 4.15pm in my Home Gym.

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

Smith Machine Flat Bench Press x 4 sets x 85kg x 12,12,12,10 reps.
Incline D.B. Press x 4 sets 25kg D.Bells x 15,15,15,12 reps.
Machine Pek-Dek Press x 4 sets x 85kg x 12,12,15,15 reps.
Machine Butterfly x 2 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Sunday 24th April 2016: Back & Bicep workout @ 11.30pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 11,9,8 reps.
Machine Pullover x 3 sets x 12 reps x 33kg......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Kneeling Machine Latdown: 3 sets x 50kg x 12 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

Tough Stuff!........approx. 50 mins.

Monday 25th April 2016: Chest Workout @ 4.15pm in my Home Gym.

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

Smith Machine Flat Bench Press x 4 sets x 85kg x 12,12,12,12 reps.
Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,12,10 reps.
Machine Pek-Dek Press x 4 sets x 100kg x 12,12,12,12 reps.
Machine Butterfly x 2 sets x 50kg x 12,12,12 reps.

Good increase in weight today.....The workout lasted approx. 50 mins.

Sunday 1st May 2016: Shoulder / Trap Workout @ 9.00am in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 15,15,12 reps (Full Range)....(Note: increase weight next week).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg 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 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Monday 2nd May 2016: Back & Bicep workout @ 10.00am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Machine Pullover x 1 set x 10 reps x 42kg (too heavy) x 2 sets x 33kg x 12 reps......no rest then.....Seated Bicep Curl x 42.5kg x 3 sets x 12 reps.
Kneeling Machine Latdown: 3 sets x 59kg x 12,10,8 reps......no rest then......Standing EZ Bar Curl x 3 sets x 30kg x 12 reps.
Seated Machine ROWS: 3 sets x 59kg x 12 reps.....no rest then.......Standing D.B. Curl x 15kg D.Bells x 3 sets x 24 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.

Tough Stuff!........approx. 50 mins.

Thursday 5th May 2016: Chest Workout @ 3.45pm in my Home Gym.

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

Smith Machine Flat Bench Press x 4 sets x 90kg x 12,12,9,8 reps.
Incline D.B. Press x 4 sets 30kg D.Bells x 12,12,12,11 reps.
Machine Pek-Dek Press x 4 sets x 100kg x 12,12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

Good increase on the weights again (Bench) today.....The workout lasted approx. 45 mins.

Monday 9th May 2016: Back workout @ 3.30pmin my Home Gym......Summer approaching so time to separate Back & Biceps into individual workouts!
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 75kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 59kg x 12 reps.....up this next week.
Seated Machine ROWS: 3 sets x 67kg x 12 reps........up this also next week
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Wednesday 11th May 2016: Shoulder / Trap Workout @ 16.15pm in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg 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 12 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

Thursday 12 May 2016: Back & Bicep workout @ 4.00pm in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 30 reps.
Standing D.B. Hammer Curl x 3 sets x 30 reps.

Easy Enough, step it up next week!........approx. 35 mins.

Monday 16th May 2016: Chest Workout @ 4.30pm 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 12,12,10 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Monday 18th May 2016: Back workout @ 4.30pm my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 75kg x 12 reps.....up this next week.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,8 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Sunday 22nd May 2016: Bicep workout @ 10.00am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,10,8 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 12 reps.....new exercise.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 12 reps per arm.......new exercise.
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 12 reps.

Enjoyed that, step it up a `little` next week!........approx. 45 mins.

[QUOTE=Stimac1976;1442433331]Monday 23rd May 2016: Chest Workout @ 4.15pm 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 12,12,10 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,10,10 reps.....really not used to this angle!
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 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.

Wednesday 25th May 2016: Back workout @ 12.45pm my Home Gym with Needham.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 12,10,8 reps.
Smith Bent-over Row x 3 sets x 80kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 12 reps.

Tough Stuff!........approx. 40 mins.

Sunday 29th May 2016: Shoulder / Trap Workout @ 10.00am in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg 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 12 reps - each arm.

Good Stuff.
The workout lasted approx. 50 mins.....bit longer than normal, struggled throughout due to lack of energy (should of ate more)....a few more reps than last time = progress!

Monday 30th May 2016: Bicep workout @ 9.30am in my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Seated one-arm Bicep Curl x 25kg x 3 sets x 12,10,8 reps per arm.
Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 25kg x 15 reps.....new exercise.
One-arm standing cable sideways (full-stretch) concentration-curl (shoulder-level) x 8kg x 12 reps per arm.......new exercise.
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 1st June 2016: Chest Workout @ 4.00pm 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 12,12,12 reps.
45 degree Incline Olympic Bar x 3 sets x 60kg x 12,12,12 reps.....really not used to this angle!
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 12,12,12 reps.
Machine Butterfly x 3 sets x 50kg x 12,12,12 reps.

The workout lasted approx. 50 mins.....More reps than last week = progress.

Friday 3rd June 2016: Back workout @ 1.30pm my Home Gym.
Workout B - Medium / Heavy Weight & Medium / High Reps.

Full-stretch warm-up pull-ups x body weight x 14,10,8 reps.
Smith Bent-over Row x 3 sets x 80kg x 12 reps.
Kneeling Machine Latdown: 3 sets x 67kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 75kg x 12 reps.
Machine Pullover x 3 sets x 33kg x 15 reps.

Tough Stuff!........approx. 45 mins.

Been a while since I checked in Adam
your shifting a lot of weight still I see
90kg pressing on a Smithy is too rich for my blood, as is 75kg on the machine rowing,