My journey to perfection!?!

Wednesday 11th January 2017: Leg Workout @ 4.00pm in my Home Gym.

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

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 85kg - Machine Calf Press x 3 sets x 15 reps x 85kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 45kg - Standing bodyweight + 2No. 10kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,11,11 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 45kg.

The workout lasted approx. 45 mins.

Sunday 15th January 2017: Chest Workout @ 8.45am in my Home Gym.

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

Working out with a friend so gonna go a little heavier!

Smith Machine Flat Bench Press x 3 sets x 110kg x 12,10,10 reps.
Flat D.B. Press x 3 sets 35kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,10,10 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 16 reps.

The workout lasted approx. 50 mins.

Tuesday 17th January 2017: Back workout @ 3.30pm in my Home Gym.

Workout B - Heavy.

Bent-over Row (Olympic Bar end) x 3 sets x 85kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 75kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,10,8 reps each arm.
Deadlift x 3 sets x 85kg x 10,10,10 reps.....still early days with this one! (previous back injury).

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

Wednesday 18th January 2017: Leg Workout @ 4.30pm in my Home Gym.

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

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 85kg - Machine Calf Press x 3 sets x 15 reps x 85kg (100kg next week)
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 45kg - Standing bodyweight + 2No. 10kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,11 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg.

The workout lasted approx. 45 mins.

Saturday 21st January 2017: Chest Workout @ 11.00am in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 110kg x 12,11,10 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 mins.

Monday 23rd January 2017: Back workout @ 12.15pm in my Home Gym.

Workout B - Heavy.

Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 11,9,8 reps.
Seated Machine ROWS: 3 sets x 85kg x 12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.
Deadlift x 3 sets x 90kg x 10,10,10 reps.....still early days with this one!...but getting there slowly. (previous back injury).

Tough but Good Stuff!...........approx. 40 mins.

Wednesday 25th January 2017: Shoulder / Trap Workout @ 4.45pm in my Home Gym.

Workout A: Heavy.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,12,10 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 12,12,12 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.

Friday 27th January 2017: Arm workout @ 1.55pm in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Two-hand standing Tricep push-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 16kg x 15 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.

Saturday 28th January 2017: Leg Workout @ 11.45am in my Home Gym.

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

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 15 reps x 45kg - Standing bodyweight + 2No. 10kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg.

The workout lasted approx. 50 mins.

Monday 30th January 2017: Chest Workout @ 4.30pm in my Home Gym.

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

On my own (no spotter / no assistance).

Smith Machine Flat Bench Press x 3 sets x 115kg x 12,9,7 reps.
Flat D.B. Press x 3 sets 35kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press & twist & squeezex 3 sets x 25kg D.Bells x 12,12,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 mins.

Wednesday 1st February 2017: Back workout @ 4.45pm in my Home Gym.

Workout B - Heavy.

Deadlift x 3 sets x 90kg x 10,10,10 reps.....still early days with this one!...but getting there slowly. (previous back injury).
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,10,10 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.

Tough but Good Stuff!...........approx. 40 mins.

Friday 3rd February 2017: Shoulder / Trap Workout @ 12.15pm in my Home Gym.

Workout A: Heavy.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,8 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,10,10 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 30kg per D.B. x 15,12,12 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.

Sunday 5th February 2017: Leg Workout @ 10.15am in my Home Gym.

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

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 15 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,8 reps x 27.5kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg......go up 5kg next week.

The workout lasted approx. 50 mins.

Monday 6th February 2017: Back workout @ 4.45pm in my Home Gym.

Workout B - Heavy.

Deadlift x 3 sets x 95kg x 12,10,8 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,10 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.

Tough but Good Stuff!...........approx. 40 mins.

Wednesday 8th February 2017: Chest Workout @ 4.30pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 115kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 10,8,8 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 14,12,12 reps.
45 degree Incline D.B. Press & twist & squeeze x 3 sets x 25kg D.Bells x 12,10,12 reps.
Machine Pek-Dek Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 mins.

Monday 13th February 2017: Leg Workout @ 4.45pm 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 15,15,20 reps x 100kg - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,10,9 reps x 27.5kg - Machine Calf Press x 3 sets x 20 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 60kg.

The workout lasted approx. 50 mins.

Tuesday 14th February 2017: Chest Workout @ 4.45pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 115kg x 12,12,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 12,10,10 reps.
30 degree Incline D.B. Press x 3 sets 35kg D.Bells x 12,12,11 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Machine Pek-Dek x 3 sets x 59kg x 15 reps.

The workout lasted approx. 55 mins.

Monday 16th February 2017: Back workout @ 4.30pm in my Home Gym.

Workout B - Heavy.

Deadlift x 3 sets x 95kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
Kneeling Machine Pull-down: 3 sets x 85kg x 12,12,12 reps.
Seated Machine ROWS: 3 sets x 85kg x 15,15,12 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.

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

Friday 17th January 2017: Arm workout @ 11.30am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 40kg x 15 reps.
Two-hand standing Tricep push-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 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.

Sunday 19th February 2017: Shoulder / Trap Workout @ 9.30am in my Home Gym.

Workout B: Medium.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,15 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 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 21st February 2017: Leg Workout @ 2.45pm 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 - Machine Calf Press x 3 sets x 15 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 27.5kg - Machine Calf Press x 3 sets x 15 reps x 80kg.
Free Squats (Olympic Bar) x 3 sets x 10 reps x 65kg.

The workout lasted approx. 50 mins.

Wednesday 22nd February 2017: Chest Workout @ 4.15pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 90kg x 20,16,12 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 20,16,15 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,18,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 50kg x 15 reps....then without rest....Press-ups x 12 reps.

The workout lasted approx. 55 min

Friday 24th February 2017: Back workout @ 3.45pm in my Home Gym.

Workout B - Medium / Heavy - medium / high reps.

Deadlift x 3 sets x 95kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 18 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 18,16,14 reps.
Seated Machine ROWS: 3 sets x 85kg x 18 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.

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

Sunday 25th January 2017: Arm workout @ 10.30am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

Standing EZ Bar Curl x 3 sets x 35kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 15 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 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 16kg x 15reps 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.

Tuesday 28th February 2017: Chest Workout @ 3.45pm in my Home Gym.

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

Smith Machine Flat Bench Press x 3 sets x 90kg x 22,18,12 reps.
Flat D.B. Press x 3 sets 30kg D.Bells x 20,16,16 reps.
30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 16,16,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 50kg x 15 reps....then without rest....Press-ups x 12 reps.

The workout lasted approx. 50 min.

Saturday March 4th 2017: Back workout @ 10.00am in my Home Gym.

Workout B - Medium / Heavy - medium / high reps.

Deadlift x 3 sets x 100kg x 12,12,12 reps.
Bent-over Row (Olympic Bar end) x 3 sets x 80kg x 20 reps.
Kneeling Machine Pull-down: 3 sets x 67kg x 20,18,15 reps.
Seated Machine ROWS: 3 sets x 75kg x 18 reps.
One arm D.B. Row: x 3 sets x 30kg D.B. X 12,12,12 reps each arm.

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

Monday 6th March 2017: Leg Workout @ 8.45am 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 - Machine Calf Press x 3 sets x 20 reps x 100kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 50kg - Standing bodyweight + 2No. 15kg plate Calf Raise x 3 sets x 20 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,12 reps x 27.5kg - 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.

Tuesday 7th March 2017: Chest Workout @ 4.45pm in my Home Gym.

Workout A - Heavy weight - more reps....Perfect form.

Smith Machine Flat Bench Press x 3 sets x 120kg x 12,10,8 reps.
Flat D.B. Press x 3 sets 40kg D.Bells x 12,12,10 reps.
30 degree Incline D.B. Press x 3 sets 35kg D.Bells x 12,12,12 reps.
45 degree Incline D.B. Press x 3 sets x 25kg D.Bells x 15 reps.
Super-set: Machine Pek-Dek x 3 sets x 59kg x 12 reps.

The workout lasted approx. 50 min.

Friday 10th March 2017: Arm workout @ 11.45am in my Home Gym.
Workout B - Medium / light Weight & High / Medium Reps.

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

Sunday 12th March 2017: Shoulder / Trap Workout @ 8.45am in my Home Gym.

Workout B: Medium.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 70kg x 15,15,12 reps (Full Range).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,15 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,15,15 reps.
SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 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