My journey to perfection!?!

**Stimac1976** · 02-02-2019, 03:11 AM

Saturday 2nd February 2019: Shoulder Workout @ 10.30am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 65kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. 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. 40 mins.

**Stimac1976** · 02-05-2019, 09:30 AM

Tuesday 5th February 2019: Chest Workout 4.30pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 12,12,12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 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** · 02-08-2019, 08:02 AM

Saturday 8th February 2019: Shoulder Workout @ 3.15pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 02-11-2019, 09:09 AM

Monday 11th February 2019: Back & Trap workout @ 4.15pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 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 12,12,12 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 02-13-2019, 07:51 AM

Wednesday 13th February 2019: Chest Workout 3.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 110kg x 12 - 105kg x 12 - 100kg x 12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 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** · 02-16-2019, 06:13 AM

Saturday 16th February 2019: Arm workout @ 1.15pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 02-17-2019, 03:00 AM

Sunday 17th February 2019: Shoulder Workout @ 10.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 27kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 02-19-2019, 08:22 AM

Tuesday 19th February 2019: Back & Trap workout @ 3.15pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 11,10,9 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 02-23-2019, 06:53 AM

Saturday 23rd February 2019: Chest Workout 2.00pm in my Home Gym.
1. Smith Machine Flat Bench Press 3 sets x 110kg x 12 - 105kg x 12 - 100kg x 12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 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** · 02-24-2019, 05:42 AM

Sunday 24th February 2019: Shoulder Workout @ 1.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 02-26-2019, 06:52 AM

Tuesday 26th February 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 12,10,10 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 03-01-2019, 04:56 AM

Friday 1st March 2019: Arm workout @ 12.00pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 03-03-2019, 03:32 AM

Sunday 3rd March 2019: Chest Workout 10.45am in my Home Gym.

A little lighter today with more reps.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 18,15,12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 20,15,15 reps.
4. 30 degree Incline D.B. Press x 3 sets 27.5kg D.Bells x 15 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** · 03-10-2019, 04:22 AM

Sunday 10th March 2019: Chest Workout 10.30am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 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** · 03-12-2019, 08:03 AM

Tuesday 12th March 2019: Back & Trap workout @ 2.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,14,12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 03-14-2019, 10:02 AM

Thursday 14th 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 03-16-2019, 07:38 AM

Saturday 16th March 2019: Arm workout @ 1.30pm in my Home Gym.

Seated Bicep Curl x 45kg x 3 sets x 12 reps.....then immediately........Tricep-Dip x Bodyweight x 3 sets x 12 reps.
Standing EZ Bar Curl x 3 sets x 40kg x 12 reps......then immediately........Tricep Overhead Press x 20kg plate x 3 sets x 12 reps.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps.......then immediately........Standing D.B. Hammer x 15kg D.Bells x 3 sets x 20 reps .
Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps......then immediately......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 03-17-2019, 04:05 AM

Sunday 17th March 2019: Chest Workout 10.00am in my Home Gym.

Super-sets:

1. Smith Machine Incline Bench Press x 80kg x 10 reps.....no rest....Smith Machine Flat Bench Press 3 sets x 80kg x 10 reps x 3 sets.
2. 30 degree Incline D.B. Press x 25kg D.Bells x 10 reps.....no rest....Flat D.B. Press x 3 sets 25kg D.Bells x 10 reps x 3 sets.
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** · 03-22-2019, 07:02 AM

Friday 22nd March 2019: Back & Trap workout @ 1.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,15,14 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 92.5kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 03-24-2019, 08:50 AM

Sunday 24th March 2019: Chest Workout 2.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15,12,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 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** · 03-25-2019, 09:40 AM

Monday 25th March 2019: Shoulder Workout @ 4.00pm in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 03-29-2019, 06:35 AM

Friday 29th March 2019: Back & Trap workout @ 12.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Bent-over Row (Olympic Bar end) x 3 sets x 90kg x 12 reps.
3. Seated pull x 3 sets x 80kg x 14,12,12 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 12,12,12 reps per arm.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 03-30-2019, 02:59 AM

Saturday 30th March 2019: Chest Workout 9.00am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 15,12,12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 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** · 04-04-2019, 09:27 AM

Thursday 4th April 2019: Arm workout @ 4.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg 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 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 15 reps per arm x 4 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 16 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** · 04-06-2019, 03:09 AM

Saturday 6th April 2019: Chest Workout 10.15am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 12 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 12,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 42kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 04-10-2019, 03:06 AM

Wednesday 10th April 2019: Back & Trap workout @ 10.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 75kg x 12 reps x 3 sets.
4. Bent-over smith row x 85kg x 3 sets x 12 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 04-13-2019, 02:49 AM

Saturday 13th April 2019: Chest Workout 9.45am in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 100kg x 15,12,12 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 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 04-14-2019, 02:28 AM

Sunday 14th April 2019: Shoulder Workout @ 9.45am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 12 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. 40 mins.

**Stimac1976** · 04-19-2019, 02:51 AM

Friday 19th April 2019: Back & Trap workout @ 9.45am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 14,12,12 reps x 3 sets.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 12 reps.
5. Kneeling Machine Pull-down x 59kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 04-20-2019, 06:17 AM

Saturday 20th April 2019: Chest Workout 1.30pm in my Home Gym.

a little lighter today, but with a few more reps.....

1. Smith Machine Flat Bench Press 3 sets x 90kg x 16,15,12 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15,14,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 15 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

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