My journey to perfection!?!

[Stimac1976]

Tuesday 17th March 2015: Bicep Workout @ 2.00pm in my Home Gym.

Aching & sore from two previous days workouts....will try to up the weights were I can!?!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,10,8 reps.....1500kg.
Smith Bench Reverse Preacher Curl: 3 sets x 50kg x 12 reps.....1800kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 40kg x 12,10,10 reps.......1280kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 15 reps each arm (30 in total)......1350kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
Behind back Wrist Curls: 3 sets x 15kg D.B. x 12 reps (each wrist).....1080kg.
Seated Plate Wrist Curls: 3 sets x 2.5kg plate x 12 reps (each wrist).....180kg

Workout was good (8540kg curled, 350kg increase) & lasted approx. 40 mins.

[Stimac1976]

Thursday 19th March 2015: Chest Workout @ 2.00pm in my Home Gym.

Workout A:
Incline Bench Press with Olympic bar: 1 set x 90kg x 12 reps.
Flat Bench Press with Olympic bar: 1 set x 90kg x 12 reps.2160
Incline Bench Press with Olympic bar: 1 set x 80kg x 10 reps.
Flat Bench Press with Olympic bar: 1 set x 80kg x 10 reps.1600
Incline Bench Press with Olympic bar: 1 set x 70kg x 10 reps.
Flat Bench Press with Olympic bar: 1 set x 70kg x 12 reps.....(5160kg).

Inc. D.B. Press: 4 sets x 30kg D.Bells x 10,10,9,8 reps.......(2220kg).

Smith Machine Peck-Deck: 3 sets x 50kg x 12,12,12 reps..(1800kg).

Incline Flyes: 3 sets x 15kg D.Bells x 12 reps...(1080kg).

Very tough workout especially without spotters.......Note to one-self, don`t go this heavy on my own again! lol.
The workout lasted approx. 50 mins....10,260kg pressed.

[Stimac1976]

I don`t normally log my mates lifting sessions independently as they normally train with me, but for the sake of documenting his progress I have.

Thursday 19th March 2015: Matt`s Chest Workout @ 6.15pm in my Home Gym....I did my workout earlier today!

Incline Bench Press with Olympic bar:
3 sets x 90kg x 5,4,4 reps.
Flat Bench Press with Olympic bar:
3 sets x 80kg x 7,5,3 reps.
Inc. D.B. Press: 4 sets x 25kg D.Bells x 9,8,6,6 reps.
Smith Machine Peck-Deck: 3 sets x 40kg x 12,12,10 reps.
Incline Flyes: 3 sets x 15kg D.Bells x 10,10,8 reps.

Good stuff lad, an increase from last time we did this one.
The workout lasted approx. 45 mins.

[Stimac1976]

Friday 20th March 2015: 8.45pm - Core Workout @ Home Gym.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS45 X 3.
LE42 X 3.
LC22 X 3.
STCR70 X 3.
SECR70 X 3.

Good stuff & lasted approx. 40mins.

[Stimac1976]

Saturday 21st March 2015: Tricep Workout @ 12.30pm in my Home Gym.

Trying some new exercises, so keeping the weight low as I perfect good form.

Bench Dips: 3 sets x BW x 15 reps.
Cable Lying Tricep Extension: 3 sets x 15kg x 12 reps.
Cable One Arm Reverse-Grip Tricep Extension: 3 sets x 25kg x 12,10,8 reps per arm.
Kneeling Cable Overhead Triceps Extension: 3 sets x 15kg x 12 reps.
Close-Grip EZ-Bar Press: 40kg x 15 reps.
Cable One Arm Tricep Push-Down: 3 sets x 30kg x 12,10.8 reps per arm.

Straight-forward workout, however, will definitely up the weights next week.....lasted approx. 35 mins.

[Stimac1976]

Sunday 22nd March 2015: Back / Lat Workout @ 10.15am in my Home Gym.

Upped the weights / reps again.

KNEELING HIGH PULLEY ROW: 3 sets x 77.5kg x 12,10,8 reps (2325kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 75kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 22.5kg D/Bell x 12,12,12 each arm. (4320kg).
SEATED CABLE ROWS: 3 sets x 70kg x 12,10,8 reps. (2520kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 65kg x 12,10,8 reps. (1950kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 70kg x 12 reps. (2520kg).
.
Another really tough early morning workout (16,515kg lifted - 1,300kg increase from last week)......approx. 50 mins.

[Stimac1976]

Monday 23rd March 2015: Shoulder / Trap Workout @ 6.00pm in my Home Gym.

On my own today so I am going slightly lighter but intending for more volume/reps & a higher lift total by the end of it (within normal workout time), always good to mix it up once in a while. Be back on my normal routine next week.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 50kg x 25,20,15 reps. (3000kg - 450kg increase).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 15,12,12 reps. (1560kg - 130kg increase).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 25,20,15 reps. (1800kg - 270kg increase).
SMITH MACHINE SHRUG: 3 sets x 80kg x 20,18,15 reps. (4240kg - 640kg increase).
Super-set - FRONT PLATE RAISE: 3 sets x 20kg Plate x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1656kg - 156kg increase).

Enjoyed that - 1,466kg increase on last week
The workout lasted approx. 45 mins....12,256kg lifted.

[daddyuk]

Just found your log mate. makes for an interesting read. Good going.

[Stimac1976]

Just found your log mate. makes for an interesting read. Good going.

Thanks Man!

[daddyuk]

Good to see a fellow Brit mate.

[Stimac1976]

Wednesday 25th March 2015: My Bicep / Forearm & Matt`s Chest Workout (as he can`t make it tomoz) @ 6.15pm in my Home Gym.

Me: Keeping the weight as last week but aiming for more reps where I can!?!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,12,12 reps.....1800kg.
Smith Bench Reverse Preacher Curl: 3 sets x 50kg x 12 reps.....1800kg.
WIDE-GRIP EZ BAR CURL: 3 sets x 40kg x 12,12,12 reps.......1440kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 15 reps each arm (30 in total)......1350kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30 (in total)......1350kg.
Behind back Wrist Curls: 3 sets x 15kg D.B. x 12 reps (each wrist).....1350kg.
Seated Plate Wrist Curls: 3 sets x 5kg plate x 10 reps (each wrist).....300kg.

Workout was good (9390kg curled, 850kg increase on last week) & lasted approx. 45 mins.

Matt:
Incline Bench Press with Olympic bar:
3 sets x 90kg x 8,6,5 reps.
Flat Bench Press with Olympic bar:
3 sets x 90kg x 6,3,3 reps.
Inc. D.B. Press: 4 sets x 25kg D.Bells x 12,9,6,5 reps.
Smith Machine Peck-Deck: 3 sets x 47.5kg x 8,6,5 reps.
Incline Flyes: 3 sets x 15kg D.Bells x 10,10,10 reps.

Matt increased all his lifts & workout lasted 55 mins.

[Stimac1976]

Thursday 26th March 2015: Chest Workout @ 1.15pm in my Home Gym.

Workout B - Super-sets.

Super-Set 1 - Incline Free Bench 80kg x 12,10,8 reps........immediately after (no rest) Flat Smith Bench (closer grip) 65kg x 12,10,8 reps x 3 sets. (4350kg).
Super-Set 2 - Incline D.B. Press 25kg D.Bells x 12,12,12........immediately after (no rest) Flat D.B. Press 25kg D.Bells x 10,10,12 x 3 sets. (3300kg).
Super-Set 3 - Smith Peck-Deck 50kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2880kg).
Low cable one-arm cross-over 12.5kg x 12 reps.......then immediately Weight plate incline pull-over 20kg x 12 slow reps x 3 sets. (1440kg).

Good workout....11,970kg pressed.....540kg increase on last time.
The workout lasted approx. 45 mins.

[Stimac1976]

Friday 27th March 2015: 1.00pm - Core Workout @ Home Gym.....with Matt.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS50 X 3.
LE45 X 3.
LC22 X 3.
DL60 X 3.
STCR60 X 3.
SECR75 X 0 THIS WEEK..

Good stuff & lasted approx. 40mins.

[Stimac1976]

Sunday 29th March 2015: Back / Lat Workout @ 11.00am in my Home Gym.

Upped the weights / reps again.

KNEELING HIGH PULLEY ROW: 3 sets x 80kg x 12,12,12 reps (2880kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).....No room to add more more weight on, so will aim for more reps once I have mastered this weight!
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 22.5kg D/Bell x 12,12,12 each arm. (4500kg).
SEATED CABLE ROWS: 3 sets x 72.5kg x 12,12,10 reps. (2465kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 67.5kg x 12,10,8 reps. (2025kg).
STRAIGHT-ARM PULL-DOWN: 3 sets 72.5kg x 12 reps. (2610kg).

Another really tough early morning workout (17,360kg lifted - 845kg increase from last week)......approx. 50 mins.

[Stimac1976]

Monday 30th March 2015: Shoulder / Trap Workout @ 6.15pm in my Home Gym.

Matt cancelled on me at the last minute so again I will have to do the slightly lighter but more volume/reps workout (B) similar to last week, but with a higher lift total. I will revert back to the heavier lifts next week.....hopefully!

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 55kg x 25,20,15 reps. (3300kg - 300kg increase).
SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 18,12,12 reps. (1680kg - 120kg increase).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 30,20,15 reps. (1950kg - 150kg increase).
SMITH MACHINE SHRUG: 3 sets x 85kg x 20,18,15 reps. (4505kg - 265kg increase).
Super-set - STANDING EZ-BAR FRONT RAISE: 3 sets x 25kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1680kg - 180kg increase).

Good stuff! - 859kg increase on last week.
The workout lasted approx. 45 mins....13,115kg lifted.

[Stimac1976]

Tuesday 31st March 2015:

30 min stationary bike & 20 mins Core.

[Stimac1976]

Wednesday 1st April 2015: Bicep / Tricep / Workout @ 1.15pm in my Home Gym.

Lets up that weight!

Smith Bench Preacher Curl: 3 sets x 50kg x 12,12,12 reps.....1800kg.
Cable Lying Tricep Extension: 3 sets x 20kg x 12 reps......720kg.
Smith Bench Reverse Preacher Curl: 3 sets x 52.5kg x 12 reps.....1890kg.
Bench Dips: 3 sets x BW x 15 reps.
WIDE-GRIP EZ BAR CURL: 3 sets x 45kg x 12,10,8 reps.......1350kg.
Close-Grip EZ-Bar Press: 3 sets x 45kg x 15 reps.......2025kg.
Standing D.Bell Bicep Curl: 3 sets x 20kg D.B.`s x 16,14,12 reps......840kg.
Cable One Arm Tricep Push-Down: 3 sets x 30kg x 12,10.8 reps per arm.....1800kg.
CROSS BODY HAMMER CURL: 20kg D.B. x 16,14,12......840kg.

Workout was ok. Ran out of energy towards the end, possibly due to many exercises.
(11,265kg - 1875kg increase on last week) & lasted approx. 55mins.

[Stimac1976]

Friday 3rd April 2015: Chest Workout @ 10.45am in my Home Gym.

On my own today so I will use the Smith Machine instead of the free bar/bench...Just in-case I run in to any problems lol.
As per usual I will be increasing the weight.

Workout A:
Incline Bench Press: 1 set x 95kg x 11 reps.
Flat Bench Press: 1 set x 95kg x 11 reps.
Incline Bench Press: 1 set x 85kg x 10 reps.
Flat Bench Press: 1 set x 85kg x 10 reps.
Incline Bench Press: 1 set x 75kg x 10 reps.
Flat Bench Press: 1 set x 75kg x 12 reps.....(5290kg.....130kg increase).

Inc. D.B. Press: 4 sets x 30kg D.Bells x 12,12,10,9 reps.......(2580kg......360kg increase).

Smith Machine Peck-Deck: 1 sets x 47.5kg x 15 reps, then 2 sets x 50kg x 12 reps......(1912kg....112kg increase).

Incline Flyes: 3 sets x 20kg D.Bells x 12 reps...(1440kg......360kg increase).

Good workout but started to struggle towards the end. I assume this was due to lack of energy as I had only eaten one meal prior.
The workout lasted approx. 50 mins....11,222kg pressed....962kg increase upon last time I did workout A.

[Talltobig]

Hi. Great Journal! Awesome bench workout. Did you get off the crutches yet? (I didn't read the second page so I might have missed it) Any plans on incorporating the lower back, or is that still to early?

[Stimac1976]

Saturday 4th April 2015: 12.30pm - Core Workout @ Home Gym.

Again, for anyone that may be reading this, I have abbreviated all exercises, therefore, apologies if this does not read well lol.

Stretches.
FS55 X 15,12,12,12.
LE45 X 12/3.
LC22 X 12/3.
STCR75 X 20/3.
SECR60 X 0 this week.

Good stuff & lasted approx. 40mins.

[Stimac1976]

Hi. Great Journal! Awesome bench workout. Did you get off the crutches yet? (I didn't read the second page so I might have missed it) Any plans on incorporating the lower back, or is that still to early?

Thanks for the comment dude!
Yeah my upper body development is going well (still on crutches, bummer) & surprisingly, due to my stationary bike efforts my lower body isn't to shabby either lol. I do a lot of core work which hits my lower back, but no dead-lift work incorporated yet. Cheers again mate.

[Stimac1976]

Monday 6th March 2015: Back / Lat Workout @ 9.45am in my Home Gym.

Try & up the weights / reps again...where I can.

KNEELING HIGH PULLEY ROW: 3 sets x 82.5kg x 12,12,12 reps (2970kg).
Sitting Smith Preacher Pull-Back x 3 sets x 80kg x 12,12,12 reps. (2880kg).....No room to add more more weight on, so will aim for more reps once I have mastered this weight!
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 25kg D/Bell x 12,12,12 each arm. (4680kg).
SEATED CABLE ROWS: 3 sets x 75kg x 12,12,10 reps. (2700kg).
CLOSE-GRIP FRONT LAT PULL-DOWN: 3 sets x 67.5kg x 12,10,8 reps. (2025kg)......Why is this so hard?! lol....really struggle.
STRAIGHT-ARM PULL-DOWN: 3 sets 72.5kg x 12 reps. (2610kg).

Another really tough early morning workout (17,865kg lifted - 505kg increase from last week)......approx. 50 mins.

[KoolDJVader]

Damn man, your injury sounds painful. But great that you can still get a lot of upper body work in.

[Stimac1976]

Damn man, your injury sounds painful. But great that you can still get a lot of upper body work in.

Yeah is was very painful at the time lol. Getting used to things now & progressing slowly but surely.....Thanks for the comment dude.

[Stimac1976]

Tuesday 7th April 2015: Shoulder / Trap Workout @ 1.15pm in my Home Gym.

Not done this Heavy Shoulder workout (A) for a couple of weeks. Time to try for more weight, lets see!?! lol.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,10 reps. (2560kg).
SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,8,8 reps. (1500kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1500kg).
SMITH MACHINE SHRUG: 3 sets x 110kg x 12,12,12 reps. (3960kg).
Super-set - STANDING EZ-BAR FRONT RAISE: 3 sets x 25kg x 12 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm. (1680kg).

Really tough stuff......Managed heavier lifts than last time on Workout A - so 410kg increase.
The workout lasted approx. 45 mins....11,200kg lifted.

[Stimac1976]

Friday Thursday 9th April 2015: Chest Workout @ 6.15pm in my Home Gym....with Matt & Needham.

Workout A:
Incline Bench Press: 3 sets x 90kg x 12,10,8 reps.
Flat Bench Press: 3 sets x 100kg x 8,7,7 reps......(4700kg).

Inc. D.B. Press: 4 sets x 35kg D.Bells x 12,10,8,8 reps.......(2660kg).

Smith Machine Peck-Deck: 1 sets x 45kg x 20,16,14 reps......(2250kg).

Incline Flyes: 3 sets x 20kg D.Bells x 12 reps...(1440kg......360kg increase).

Good workout but started to struggle towards the end. I assume this was due to lack of energy as I limited my carbs too much today.
The workout lasted approx. 50 mins....11,050kg pressed....slight decrease upon last time I did workout A. (lack of energy!)

[Stimac1976]

Monday 13th April 2015: Shoulder / Trap / Back / Lat Workout @ 2.00pm in my Home Gym.

I was unable to do Saturdays Back workout as I had friends staying over from London all weekend, therefore, I am combining my Back / Shoulder workout today.

SEATED BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,12,12 reps. (2880kg).
KNEELING HIGH PULLEY ROW: 3 sets x 82.5kg x 12,10,8 reps (2475kg).
STANDING DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 12,10,8 reps. (1700kg).
SMITH MACHINE BENT OVER ROW: 3 sets x 80kg x 12 reps - after each set ONE-ARM D/BELL ROW x 3 sets x 25kg D/Bell x 12,12,12 each arm. (4680kg).
SEATED CABLE ROWS: 3 sets x 75kg x 12,12,12 reps. (2700kg).
SMITH MACHINE SHRUG: 3 sets x 110kg x 12,12,12 reps. (3960kg).
DL Variation: 3 Sets x 60kg x 12 reps (2160kg).

Man that was a tough Workout......20,555kg pressed / pulled.......& lasted approx. 50mins.

[Stimac1976]

Tuesday 14th April 2015: Bicep / Tricep / Workout @ 1.30pm in my Home Gym.

Aiming for more volume today, slightly lighter than usual with a rep range of 15 per set.

Smith Bench Preacher Curl: 3 sets x 40kg x 15 reps.....1800kg.
Cable Lying Tricep Extension: 3 sets x 17.5kg x 15 reps......788kg.
Smith Bench Reverse Preacher Curl: 3 sets x 40kg x 15 reps.....1800kg.
Bench Dips: 3 sets x BW x 15 reps.
WIDE-GRIP EZ BAR CURL: 3 sets x 30kg x 15 reps.......1350kg.
Close-Grip EZ-Bar Press: 3 sets x 40kg x 15 reps.......1800kg.
Standing D.Bell Bicep Curl: 3 sets x 15kg D.B.`s x 30,30,30 reps......1350kg.
Cable One Arm Tricep Push-Down: 3 sets x 25kg x 15 reps per arm.....2250kg.
CROSS BODY HAMMER CURL: 15kg D.B. x 30,30,30......1350kg.

Workout was good.
12,488kg - 1223kg increase on last time & lasted approx. 45mins - 10mins quicker than last time.

[Stimac1976]

Thursday 16th April 2015: Chest Workout @ 2.00pm in my Home Gym.

Workout C - Incorporating a new chest workout into my training which focuses more on time-under-tension (3.1 tempo) & Super-sets with 1 min rest between sets. The weight will slightly drop but hopefully more weight lifted overall.

Flat Free Bench 80kg x 3 sets 12,10,8 reps (2400kg).
30 degree Incline Free Bench 70kg x 3 sets 12,10,8 reps (2100kg).
45 degree Incline Free Bench 60kg x 3 sets 12,10,8 reps (1800kg).
Super-Set - Flat D.B. Press 25kg D.Bells x 12,10,8........immediately after (no rest) 30 degree Incline D.B. Press 15kg D.Bells x 10,10,12 x 3 sets. (2400kg).
Super-Set - Smith Peck-Deck 45kg x 12,12,12........immediately after (no rest) Incline D.B. Flyes 15kg D.Bells x 12,12,12 x 3 sets. (2700kg).
Cable Flyes 30kg x 15 reps x 3 sets. (1350kg).

Good workout....12,750kg pressed.....780kg increase on last time (workout B).
The workout lasted approx. 45 mins.

[Stimac1976]

Friday 17th April 2015: 2.00pm - 1 hour Core Workout complete @ Home Gym.