My journey to perfection!?!

**Stimac1976** · 05-19-2018, 03:06 AM

Saturday 19th May 2018: Back & Trap workout @ 10.00am in my Home Gym.

Workout B - Slightly Lighter.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 13,13,13 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 75kg x 16 reps.
3. Kneeling Machine Pull-down: 3 sets x 67kg x 15 reps.
4. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
5. Seated Machine ROWS: 3 sets x 75kg x 15 reps.
6. To finish - Seated pull x 3 sets x 60kg x 15 reps.

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

**Stimac1976** · 05-22-2018, 09:14 AM

Tuesday 22nd May 2018: Arm workout @ 4.15pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 20 reps.
Two-hand standing Tricep push-down x 3 sets x 33kg x 16 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 16 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 16 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 12 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.

**Stimac1976** · 05-24-2018, 02:30 AM

Thursday 24th May 2018: Chest & Shoulder Workout @ 9.00am in my Home Gym.

Workout B - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 20,12,12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 16,16,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 15,12,12 reps.
5. Machine Machine Pek-Dex x 100kg x 20,15,15 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 06-01-2018, 04:02 AM

Friday 1st June 2018: Chest & Shoulder Workout @ 10.30am in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 12,10,8 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 15,12,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,12 reps.
5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 06-02-2018, 05:02 AM

Saturday 2nd June 2018: Back & Trap workout @ 11.45am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 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. SMITH MACHINE SHRUG: 3 sets x 90kg x 15 reps.
5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
6. To finish - Seated pull x 3 sets x 70kg x 15 reps.

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

**Stimac1976** · 06-08-2018, 05:41 AM

Friday 8th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 13,11,9 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 14,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
5. Machine Machine Pek-Deck x 100kg x 15,15,15 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 06-09-2018, 03:52 AM

Saturday 9th June 2018: Back & Trap workout @ 10.45am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 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. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.
5. Seated Machine ROWS: 3 sets x 85kg x 12 reps.
6. To finish - Seated pull x 3 sets x 70kg x 12 reps.

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

**Stimac1976** · 06-12-2018, 08:57 AM

Tuesday 12th June 2018: Arm workout @ 4.00pm in my Home Gym.

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

**Stimac1976** · 06-15-2018, 05:47 AM

Friday 15th June 2018: Chest & Shoulder Workout @ 12.30pm in my Home Gym.

Workout A - Slightly Heavier.

1. Smith Machine Flat Bench Press x 110kg x 14,12,9 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 14,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12,12,10 reps.
5. Machine Machine Pek-Deck x 100kg x 17,17,17 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 06-19-2018, 03:37 AM

Tuesday 19th June 2018: Arm workout @ 10.30am in my Home Gym.

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

**Stimac1976** · 06-22-2018, 06:03 AM

Friday 22nd June 2018: Chest & Shoulder Workout @ 1.00pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
2. 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 80kg x 15,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 06-26-2018, 08:43 AM

Tuesday 26th June 2018: Back & Trap workout @ 3.45pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,10,8 reps.
4. Bent-over smith row x 60kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 23kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 06-30-2018, 03:25 AM

Saturday 30th June 2018: Chest & Shoulder Workout @ 10.00am in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 15,12,12 reps.
2. 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 80kg x 13,10,14 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...10 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-03-2018, 09:38 AM

Tuesday 3rd July 2018: Back & Trap workout @ 4.30pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,10,8 reps.
4. Bent-over smith row x 70kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 07-09-2018, 09:12 AM

Tuesday 9th June 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 16,13,12 reps.
2. 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 80kg x 12,11,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-13-2018, 05:55 AM

Friday 13th July 2018: Back & Trap workout @ 1.00pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,10,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 07-14-2018, 02:59 AM

Saturday 14th July 2018: Arm workout @ 10.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Tricep Dips x 3 sets x Bodyweight x 15 reps.
Seated 2 handed Tricep Extension x 3 sets x 20kg x 12 reps.
Two-hand seated Bicep Hammer curl x 3 sets x 40kg x 12 reps.
Tricep Dip-station x body weight x 3 sets x 12 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.

**Stimac1976** · 07-17-2018, 09:09 AM

Tuesday 17th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 17,12,10 reps.
2. 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 80kg x 13,10,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-20-2018, 06:09 AM

Friday 20th July 2018: Back & Trap workout @ 1.00pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 25kg D.Bell x 12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

**Stimac1976** · 07-25-2018, 09:12 AM

Wednesday 25th July 2018: Chest & Shoulder Workout @ 4.00m in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,12,10 reps.
2. 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 80kg x 14,11,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-28-2018, 06:55 AM

Saturday 28th July 2018: Back & Trap workout @ 1.45pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,11,10 reps.
4. Bent-over smith row x 80kg x 3 sets x 15 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

**Stimac1976** · 07-30-2018, 08:50 AM

Monday 30th July 2018: Arm & Shoulder workout @ 4.00pm in my Home Gym.

Two-hand seated Bicep curl x 3 sets x 40kg x 12 reps.
Tricep Dips x 3 sets x Bodyweight x 15 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.
Seated 2 handed Tricep Extension x 3 sets x 20kg x 15 reps.
Military Press (Olympic Bar) x 3 sets x 60kg x 12 reps.
D.Bell Shoulder Press x 3 sets x 27kg D.Bells x 12 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. 40 mins.

**Stimac1976** · 08-03-2018, 06:18 AM

Friday 3rd August 2018: Chest & Shoulder Workout @ 115pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 16,15,10 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,12,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 12 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 55 min.

**Stimac1976** · 08-04-2018, 02:56 AM

Saturday 4th August 2018: Back & Trap workout @ 10.00am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 80kg x 3 sets x 15 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,8 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 80kg x 15 reps.

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

**reignman76** · 08-05-2018, 12:05 AM

Hey good job. Keep it up

**Stimac1976** · 08-07-2018, 06:09 AM

Originally Posted by reignman76

Hey good job. Keep it up

Thanks Man.

**Stimac1976** · 08-09-2018, 05:42 AM

Thursday 9th August 2018: Chest & Shoulder Workout @ 12.45pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 17,14,11 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 13,15,10 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 08-11-2018, 03:19 AM

Saturday 11th August 2018: Back & Trap workout @ 10.15am in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Bent-over one-arm row: 3 sets x 30kg D.Bell x 12,10,10 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

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

**Stimac1976** · 08-15-2018, 08:50 AM

Wednesday 15th August 2018: Chest & Shoulder Workout @ 3.45pm in my Home Gym.

Workout A - Slightly Lighter.

1. Smith Machine Flat Bench Press x 100kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 15,13,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12,12,12 reps.
5. Super-set finish: Incline D.B. fly x 3 sets x 15kg D.Bells x 15 reps....no rest...12 press-ups x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 08-17-2018, 05:07 AM

Friday 17th August 2018: Back, Trap & Bicipeworkout @ 12.15pm in my Home Gym.

Workout A - Slightly Heavier.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12,12,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 95kg x 12 reps.
3. Seated pull x 3 sets x 75kg x 12,12,12 reps.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. 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.
6. SMITH MACHINE SHRUG: 3 sets x 85kg x 12 reps.

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

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