My journey to perfection!?!

**Stimac1976** · 11-27-2019, 01:58 AM

Wednesday 27th November 2019: Shoulder Workout @ 9.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 11-30-2019, 04:04 AM

Saturday 30th November 2019: Chest Workout @ 11.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

**Stimac1976** · 12-03-2019, 07:14 AM

Tuesday 3rd December 2019: Back & Bicep workout @ 2.00pm in my Home Gym.

1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 16 reps.
6. 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.

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

**MalachiB1** · 12-03-2019, 08:09 AM

how do you like the 12 + rep range? what is it doing for you IE. strength vs size?

**Stimac1976** · 12-05-2019, 01:40 AM

Originally Posted by MalachiB1

how do you like the 12 + rep range? what is it doing for you IE. strength vs size?

Hi Mate, for the larger muscle groups I tend to stick with 12 heavy reps to build muscle. For the smaller muscles I tend to go a little lighter but higher on the rep range as not to damage myself. Always try to lift a little heavier or add a rep or two to each workout/week to progress.
Thanks for comment & all the best with your training bud.

**Stimac1976** · 12-05-2019, 02:27 AM

Thursday 5th December 2019: Shoulder Workout @ 9.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 100kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 12-11-2019, 03:02 AM

Wednesday 11th December 2019: Chest Workout @ 10.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

**Stimac1976** · 12-13-2019, 01:52 AM

Friday 13th December 2019: Back & Bicep workout @ 9.00am in my Home Gym.

1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 85kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 16 reps.
6. 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.

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

**Stimac1976** · 12-16-2019, 02:19 AM

Monday 16th December 2019: Shoulder Workout @ 9.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 12-19-2019, 01:57 AM

Thursday 19th December 2019: Chest Workout @ 9.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 105kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

**Stimac1976** · 12-22-2019, 02:55 AM

Sunday 22nd December 2019: Back & Bicep workout @ 10.00am in my Home Gym.

1. Bent-over Machine row x 105kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 18 reps.
6. 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.

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

**Stimac1976** · 12-26-2019, 03:26 AM

Thursday 26th December 2019: Chest Workout @ 10.30am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 95kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

**Stimac1976** · 12-29-2019, 03:46 AM

Sunday 29th December 2019: Back & Bicep workout @ 10.00am in my Home Gym.

1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 18 reps.
6. 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.

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

**Stimac1976** · 12-30-2019, 04:11 AM

Monday 30th December 2019: Shoulder Workout @ 11.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 35kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 01-04-2020, 04:22 AM

Saturday 4th January 2020: Chest Workout @ 11.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 55 min.

**Stimac1976** · 01-07-2020, 02:24 AM

Tuesday 7th January 2020: Back & Bicep workout @ 9.00am in my Home Gym.

1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 18 reps.
6. 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.

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

**Stimac1976** · 01-09-2020, 02:41 AM

Thursday 9th January 2020: Shoulder & Trap Workout @ 9.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 40kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 95kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 01-13-2020, 07:06 AM

Monday 13th January 2020: Chest Workout @ 2.00pm in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 01-14-2020, 01:45 AM

Tuesday 14th January 2020: Back & Bicep workout @ 8.00am in my Home Gym.

1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.
6. 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.

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

**Stimac1976** · 01-19-2020, 03:16 AM

Sunday 19th January 2020: Shoulder & Trap Workout @ 10.30am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 40kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 01-21-2020, 02:26 AM

Tuesday 21st January 2020: Arm workout @ 9.3 0am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 12 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 12 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......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 12 reps per arm x 3 sets.....then, no rest...Tricep Dip-station x body weight x 3 sets x 12,10,8 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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 01-22-2020, 02:42 AM

Wednesday 22nd January 2020: Chest Workout @ 9.30am in my Home Gym.

Still a little sore from Sundays Shoulder Workout, so slightly lighter but a few more reps today.

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps.
2. Flat D.B. Press x 3 sets 34kg D.Bells x 15 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15,12,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 01-24-2020, 03:23 AM

Friday 24th January 2020: Back workout @ 10.00am in my Home Gym.

1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 25kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 20 reps.

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

**Stimac1976** · 01-26-2020, 03:09 AM

Sunday 26th January 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.

1. Upright Row EZ Bar x 3 sets x 40kg x 12 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 29kg per D.B. x 12 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 110kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 01-28-2020, 07:02 AM

Tuesday 28th January 2020: Arm workout @ 2.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 13 reps.....then, no rest......Two-hand standing Tricep push-down x 3 sets x 33kg x 13 reps.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 12 reps.....then, no rest......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.....then, no rest...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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 01-30-2020, 02:08 AM

Thursday 30th January 2020: Chest Workout @ 9.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 12 reps.....Go up 5kg next week.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 12 reps......Go up 5kg next week.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 01-31-2020, 06:57 AM

Friday 31st January 2020: Back workout @ 2.00pm in my Home Gym.

1. Bent-over Machine row x 110kg x 3 sets x 12 reps.
2. Seated Machine Lat Pull-down x 110kg x 3 sets x 12 reps.
3. Seated Machine Row x 100kg x 12 reps x 3 sets.
4. Lat Push-down x 33kg x 12 reps x 3 sets.
5. Standing Machine Pull x 42kg 3 sets x 22 reps....Go up a weight next week!

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

**Stimac1976** · 02-02-2020, 03:32 AM

Sunday 2nd February 2020: Shoulder & Trap Workout @ 10.00am in my Home Gym.

A little lighter than usual but more reps....

1. Upright Row EZ Bar x 3 sets x 35kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 15 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15 reps.
4. Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 11kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 100kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 02-04-2020, 02:11 AM

Tuesday 4th February 2020: Arm workout @ 9.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.....then, no rest......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.....then, no rest......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.....then, no rest...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....then, no rest......Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 02-07-2020, 02:37 AM

Friday 7th February 2020: Chest Workout @ 9.00am in my Home Gym.

1. Marcy Machine Flat Bench Press x 3 sets x 115kg x 12 reps.
2. Flat D.B. Press x 3 sets 38kg D.Bells x 12 reps.
3. Machine 45 degree Incline Bench Press x 3 sets x 105kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Seated Machine Press x 3 sets x 100kg x 20 reps.

The workout lasted approx. 50 min.

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