My journey to perfection!?!

**Stimac1976** · 12-09-2017, 04:09 AM

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.

**Stimac1976** · 12-14-2017, 02:18 AM

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.

**Stimac1976** · 12-19-2017, 07:56 AM

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.

**Stimac1976** · 12-21-2017, 04:37 AM

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.

**Stimac1976** · 12-30-2017, 04:42 AM

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.

**Stimac1976** · 01-01-2018, 03:37 AM

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.

**Stimac1976** · 01-04-2018, 02:14 AM

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.

**Stimac1976** · 01-05-2018, 04:06 AM

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.

**Stimac1976** · 01-07-2018, 04:57 AM

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.

**Stimac1976** · 01-10-2018, 07:41 AM

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.

**Stimac1976** · 01-12-2018, 03:15 AM

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.

**Stimac1976** · 01-16-2018, 07:05 AM

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.

**Stimac1976** · 01-18-2018, 06:56 AM

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.

**Stimac1976** · 01-23-2018, 06:39 AM

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.

**Stimac1976** · 01-24-2018, 06:24 AM

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.

**Stimac1976** · 01-26-2018, 05:39 AM

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.

**Stimac1976** · 01-27-2018, 05:16 AM

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.

**Stimac1976** · 01-30-2018, 07:25 AM

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.

**Stimac1976** · 02-02-2018, 04:16 AM

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.

**Stimac1976** · 02-04-2018, 03:31 AM

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.

**Stimac1976** · 02-06-2018, 08:39 AM

Tuesday 6th January 2018: @ 3.30pm 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 15 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 25kg x 12,12,12 reps......no rest....STCR X 3 sets x 70kg D.Bells x 20 reps.
5. SFS x 3 sets 55kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

**Stimac1976** · 02-07-2018, 06:48 AM

Wednesday 7th February 2017: Chest Workout @ 1.30pm in my Home Gym.

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

**Stimac1976** · 02-10-2018, 04:05 AM

Saturday 10th February 2017: Back workout @ 11.00am in my Home Gym.

1. Wide grip pull-ups x 14,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 85kg x 15,12,12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

**Stimac1976** · 02-11-2018, 04:34 AM

Sunday 11th February 2018: Shoulder & Trap Workout @ 11.45am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 75kg x 12,10,10 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 30kg D.Bells x 12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

**Stimac1976** · 02-13-2018, 06:59 AM

Tuesday 13th February 2018: @ 2.00pm 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 55kg x 15 reps.....no rest....SDCR X 3 sets x 27kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 12,10,8 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 60kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

**Stimac1976** · 02-15-2018, 07:22 AM

Thursday 15th February 2017: Chest Workout @ 2.15pm in my Home Gym.

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

The workout lasted approx. 50 min.

**Stimac1976** · 02-16-2018, 06:51 AM

Friday 16th February 2017: Back workout @ 2.00pm in my Home Gym.

1. Wide grip pull-ups x 14,12,10 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Kneeling Machine Pull-down: 3 sets x 75kg x 12 reps.
4. Seated Machine ROWS: 3 sets x 100kg x 12 reps.
5. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

**Stimac1976** · 02-20-2018, 06:32 AM

Tuesday 20th February 2017: Chest Workout @ 1.15pm in my Home Gym.

1. Smith Machine Flat Bench Press x 120kg x 12,10,8 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 90kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,10 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 02-21-2018, 06:52 AM

Wednesday 21st February 2018: @ 1.45pm 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 55kg x 15 reps.....no rest....SDCR X 3 sets x 30kg per D.Bell x 20 reps
4. LLC x 3 sets x 27.5kg x 10,10,8 reps......no rest....STCR X 3 sets x 80kg D.Bells x 20 reps.
5. SFS x 3 sets 65kg x 12,10,8 reps.

The workout lasted approx. 45 mins.

**Stimac1976** · 02-24-2018, 03:58 AM

Saturday 24th February 2018: Shoulder & Trap Workout @ 11.00am in my Home Gym.

1. Military Press (Olympic Bar) x 3 sets x 75kg x 12,12,11 reps.
2. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
3. D.B. Shoulder Press x 3 sets 30kg D.Bells x 15,15,12 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 45 mins.

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