My journey to perfection!?!

**Stimac1976** · 05-24-2021, 06:44 AM

Monday 24th May 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 05-25-2021, 07:40 AM

Tuesday 25th May 2021: Lower Body workout @ 2.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 05-26-2021, 03:24 AM

Wednesday 26th May 2021: Back workout @ 10.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 3 sets x 10 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 05-28-2021, 07:33 AM

Friday 28th May 2021: Shoulder & Trap Workout @ 1.30pm in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 05-30-2021, 02:46 AM

Sunday 30th May 2021: Chest Workout @ 9.00am in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 90kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 06-02-2021, 07:02 AM

Wednesday 2nd June 2021: Back workout @ 1.45pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 95kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 reps.
3. Standing Machine Pull x 59kg 3 sets x 10 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 67kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 06-03-2021, 07:54 AM

Thursday 3rd June 2021: Lower Body workout @ 2.30pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 10 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 06-05-2021, 03:55 AM

Saturday 5th June 2021: Shoulder & Trap Workout @ 11.00am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 90kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-07-2021, 07:50 AM

Monday 7th June 2021: Full Body Workout @ 3.00pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 12 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 12 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 12 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 12 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Squats x 30kg x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-08-2021, 08:20 AM

Tuesday 8th June 2021: Full Body Workout @ 3.30pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 15 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 15 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 15 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 15 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Shrugs x 30kg x 3 sets x 12 reps.
8. Press-ups x bodyweight x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-09-2021, 08:57 AM

Wednesday 9th June 2021: Full Body Workout @ 3.45pm - in a London Hotel room (away on business for the week).

Olympic EZ Bar (10kg) and 2 no. 10kg weight plates.

1. Upright Row EZ Bar x 3 sets x 30kg x 12 reps x 3 sets.
2. Seated Overhead Shoulder Press x 30kg x 3 sets x 15 reps.
3. Free-Standing Bent-over row x 30kg x 3 sets x 15 reps
4. Flat Chest Press (wide-grip) x 30kg x 3 sets x 15 reps.
5 Flat Chest Press (close-grip) x 30kg x 3 sets x 15 reps.
6. Standing Bicep Curl x 30kg x 3 sets x 12 reps.
7. Standing Shrugs x 30kg x 3 sets x 15 reps.
8. Press-ups x bodyweight x 3 sets x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-11-2021, 07:54 AM

Friday 11th June 2021: Chest Workout @ 2.30pm in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 06-13-2021, 03:23 AM

Sunday 13th June 2021: Back workout @ 10.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 06-16-2021, 02:41 AM

Wednesday 16th June 2021: Shoulder & Trap Workout @ 9.00am in my Home Gym.

Medium weight but slightly more reps...

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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-17-2021, 08:38 AM

Thursday 17th June 2021: Arm workout @ 3.00pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg 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 High 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...One-hand standing Tricep High push down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg 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.

approx. 45 mins.

**Stimac1976** · 06-18-2021, 07:23 AM

Friday 18th June 2021: Lower Body workout @ 2.00pm in my Home Gym.

1. Cross-Trainer x 15 mins x Level 12.
2. 5 mins lower-body stretches.
3. Seated Machine Leg Press x 85 kg x 15 reps.....then, no rest......Seated Calf Raise Press x 85 kg x 15 reps....x 3 sets.
4. Seated Leg Extension x 50 kg x 12 reps x 3 sets.
5. Standing one leg machine curl x 25 kg x 12 reps per leg x 3 sets.
5. Standing Machine Squat x 70kg x 12 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 06-20-2021, 03:59 AM

Saturday 20th June 2021: Chest Workout @ 10.30am in my Home Gym.

Lighter`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 06-22-2021, 09:16 AM

Tuesday 22nd June 2021: Back workout @ 4.00pm in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 06-25-2021, 03:26 AM

Friday 25th June 2021: Shoulder & Trap Workout @ 10.00am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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 15kg per D.B. x 20 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 06-26-2021, 06:41 AM

Saturday 26th June 2021: Chest Workout @ 1.30Pm in my Home Gym.

Lighter`ish and more Reps:

1. Marcy Machine Flat Bench Press x 3 sets x 100kg x 20 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg x 15 reps.
3. 30 degree Incline D.B. Press x 3 sets 15kg D.Bells x 20 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-03-2021, 02:52 AM

aturday 3rd July 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-04-2021, 04:35 AM

Sunday 4th July 2021: Back workout @ 11.00am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 07-07-2021, 03:18 AM

Wednesday 7th July 2021: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 07-10-2021, 02:39 AM

Saturday 10th July 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 14 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 110kg x 14 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-11-2021, 03:51 AM

Sunday 11th July 2021: Back workout @ 10.30am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 07-14-2021, 02:56 AM

Wednesday 14th July 2021: Shoulder & Trap Workout @ 9.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg x 15 reps x 3 sets.
2. Shoulder Press Machine x 100kg x 3 sets x 12 reps.
3. SEATED DUMBBELL SHOULDER PRESS: 3 sets x 40kg EZ Bar 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 13kg D.B. X 12 reps - each arm.
5. Standing Machine Shrug x 90kg x 3 sets x 15 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 07-16-2021, 07:53 AM

Friday 16th July 2021: Arm workout @ 2.30pm in my Home Gym.

Standing EZ Bar Curl x 3 sets x 30kg x 15 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 15 reps.....then, no rest......One-hand standing Tricep High pull down x 3 sets x 16kg x 15 reps per arm.
One-arm standing (full-stretch) concentration-curl x 16kg x 20 reps per arm x 3 sets.....then, no rest...One-hand standing Tricep High push down x 3 sets x 16kg x 12 reps per arm.
Standing D.B. Curl x 15kg D.Bells x 3 sets x 20 reps....without rest....Hammer curls x 20kg 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.

approx. 45 mins.

**Stimac1976** · 07-17-2021, 03:10 AM

Saturday 17th July 2021: Chest Workout @ 9.45am in my Home Gym.

Heavy:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 12 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

**Stimac1976** · 07-18-2021, 03:29 AM

Sunday 18th July 2021: Back workout @ 10.15am in my Home Gym.

Heavy Weight.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 15 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 50kg x 3 sets x 12 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 07-23-2021, 05:18 AM

Friday 23rd July 2021: Chest Workout @11.45am in my Home Gym.

Heavy:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 13 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 115kg x 13 reps.
3. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 15 reps.
4. Seated Machine Press x 3 sets x 100kg x 20 reps.
5. Machine Chest Flyes x 50kg x 12 reps x 3 sets.

The workout lasted approx. 50 min.

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