My journey to perfection!?!

[Stimac1976]

Sunday 19th July 2015: Cardio & Legs @ 10.45am in my Home Gym.

Do more than last week is the aim!?!

5 min Stretches.
FS/75/12/10/10.
SLP/115/15/12/12.
LE/45/12/3.
LC/20/12/10/8.
CR/80/15/4.

Workout was good.

[Stimac1976]

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

Workout B: Slightly lighter but more Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 65kg x 18,15,12 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 35kg x 18,15,12 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 15,14,12 reps.
SMITH MACHINE SHRUG: 3 sets x 90kg x 15,12,12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm.

Good Stuff to start the week.
The workout lasted approx. 45 mins.

[SteveWright1]

Happy Birthday Stimac

hope you enjoyed it

[Stimac1976]

Thursday 23rd July 2015: Chest Workout @ 1.45pm in my Home Gym....with Needham.

Workout B - Slightly less weight / really controlled slow lifts with 100% form.

Free Bar Flat Bench Press x 3 sets x 80kg x 12,12,12 reps.
Free Bar Incline Bench Press x 3 sets x 70kg x 12,12,12 reps.
Incline D.B. Press x 3 sets 25kg D.Bells x 12,12,12 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 15 reps.

Good Stuff!.
The workout lasted approx. 50 mins.

[Stimac1976]

Happy Birthday Stimac

hope you enjoyed it

Cheers Steve mate....Yeah good day so far...Just smashed Chest, Pizza & Wine later! lol...Hope your well.

[SteveWright1]

Cheers Steve mate....Yeah good day so far...Just smashed Chest, Pizza & Wine later! lol...Hope your well.

excellent news sounds like a good day and possibly an even better evening to me
Pizza its mostly carbs but boy does it taste fantastic

[Stimac1976]

Saturday 25th July 2015: Bicep / Back / Lat Workout @ 2.00pm in my Home Gym.

Workout B - Slightly lighter / more Reps.

Super-Set 1: KNEELING HIGH PULLEY ROW: 3 sets x 60kg x 15 reps....no rest....Seated Preacher Curl: 3 sets x 35kg x 15 reps.
Super-Set 2: SMITH MACHINE BENT OVER ROW: 3 sets x 70kg x 15 reps....no rest.....Wide-Grip EZ Curl: 3 sets x 25kg x 15 reps.
Super-Set 3: SEATED Bench ROWS: 3 sets x 60kg x 15 reps.....no rest.....Standing Dumbbell curls: 3 sets x 15kg D/B x 20 reps.
Super-set 4: WIDE-GRIP LAT PULL-DOWN: 3 sets x 40kg x 15 reps.....no rest.......Standing Dumbbell Hammers: 3 sets x 15kg D/B x 20 reps.

Another good workout.......approx. 45 mins.

[Stimac1976]

Sunday 26th July 2015: Legs @ 11.00am in my Home Gym.

Workout B: Slightly lighter / more Reps.

12 min Stationary Bike.
5 min Stretches.
FS/60/15/15/15.
SLP/110/15/15/15.
LE/35/15/3.
LC/15/15/12/10.
CR/80/15/4.

Workout was good.

[Talltobig]

Great continued work and dedication in here! Inspiring to see your journal.

How is the back coming along? I saw some bent over rows and seated rows in your workouts. How is the back taking those?

[Stimac1976]

Great continued work and dedication in here! Inspiring to see your journal.

How is the back coming along? I saw some bent over rows and seated rows in your workouts. How is the back taking those?

Hey Man & Thanks for the comment......Yeah the back is all good now "Touch-wood" lol.
I have been building things up slowly again but taking good care of my form this time round which probably caused my problems in the first place. I do core work a few times a week to strengthen my lower back & so far so good Bud, Cheers Adam.

[Stimac1976]

Monday 27th July 2015: Shoulder / Trap Workout @ 3.15pm in my Home Gym.

Workout A: Heavy / less Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 85kg x 10,10,10 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,10,8 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 20,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 120kg x 10,10,10 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 12,10,8 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm.

Good Stuff to start the week.
The workout lasted approx. 50 mins.

[Talltobig]

Hey Man & Thanks for the comment......Yeah the back is all good now "Touch-wood" lol.
I have been building things up slowly again but taking good care of my form this time round which probably caused my problems in the first place. I do core work a few times a week to strengthen my lower back & so far so good Bud, Cheers Adam.

Awesome news! All your hard work is paying off! Looking forward to seeing more progress (in it's own good time of course...)

[Stimac1976]

Thursday 30th July 2015: Chest Workout @ 1.45pm in my Home Gym....with Needham.

Workout A - Very Heavy / Less Reps.

Free Bar Flat Bench Press x 3 sets x 100kg x 9,7,6 reps.
Free Bar Incline Bench Press x 3 sets x 90kg x 9,7,6 reps.
Incline D.B. Press x 4 sets 35kg D.Bells x 10 - 30kg x 12,10,8 reps.
Incline D.B. Flyes x 3 sets x 20kg D.B. X 12,12,12 reps.
Press up x 3 sets x 15 reps.

Good Stuff!.
The workout lasted approx. 50 mins.

[Stimac1976]

Friday 31st July 2015: Bit of a Bicep workout @ 2.15pm in my Home Gym.

Workout A - Medium weight / High Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 40kg x 20,16,12 reps.
Smith Bench Reverse Curl x 3 sets x 40kg x 20,16,12 reps.
EZ Bar Curl (wide grip) 30kg x 3 sets x 20,16,12 reps.
D.Bell Curl x 3 sets x 15kg D.B. x 30 reps.
Hammers x 3 sets 15kg D.B. x 30 reps.

I enjoyed that.....The Suns out here in the U.K. so Guns out lol.
The workout lasted approx. 35 mins.

[SteveWright1]

good couple of sessions there Stimac
excellent work with 100kg on Bench and 90kg on incline
and you look to have got a lot done today for just 35 minutes in the weight room so must take very minimal rest between sets

[Stimac1976]

good couple of sessions there Stimac
excellent work with 100kg on Bench and 90kg on incline
and you look to have got a lot done today for just 35 minutes in the weight room so must take very minimal rest between sets

Thanks Steve. Currently rotating between one week of heavy then one week medium / heavy`ish...& so on. Its getting difficult to add extra weight / reps as I am very slowly cutting. Yeah really kept the rest period down yesterday while doing Biceps, around 45 seconds between sets then 90 between different exercises. Hope your well Steve & thanks for the comment bud.

[Stimac1976]

Saturday 1st August 2015: Legs @ 12.15pm in my Home Gym.

Workout A: Heavy / less Reps?.

12 min Stationary Bike.
5 min Stretches.
FS/80/12/10/8.
SLP/120/12.
LE/50/12/10/8/.
LC/25/10/8/6.
CR/90/15/4.

Workout was tough but good.

[Stimac1976]

Sunday 2nd August 2015: Back / Lat Workout @ 10.00am in my Home Gym.

Workout A - Heavy / less Reps.

Weighted-Pull-Ups (close-grip full-length) x 3 sets x 10,8,6 reps.
KNEELING HIGH PULLEY ROW: 3 sets x 75kg x 10,10,10 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 100kg x 8,8,8 reps.
SEATED Bench ROWS: 3 sets x 80kg x 8,8,8 reps.
Barbell end B.O.R x 3 sets x 70kg (inc. bar) x 10,10,10 reps.
WIDE-GRIP seated LAT PULL-DOWN: 3 sets x 55kg x 10,10,8 reps.

Tough but a good workout.......approx. 50 mins.

[Stimac1976]

Tuesday 4th August 2015: Bicep / Tricep workout @ 2.30pm in my Home Gym.

Workout A - Super-sets - Medium weight / Medium Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 45kg x 12 reps.......then...Bench Dips x 3 sets x 15 reps.
EZ Bar Curl (wide grip) 35kg x 3 sets x 12 reps.....then...Tricep Pull-downs x 55kg x 12 reps.
D.Bell Curl x 3 sets x 15kg D.B. x 30 reps.....then....close hand press-ups x 12 reps.
Hammers x 3 sets 15kg D.B. x 30 reps......then....Tricep Extension x 20kg plate x 15 reps.

I enjoyed that....but fairly simple stuff.
The workout lasted approx. 45 mins.

[SteveWright1]

3 sessions in 4 days Stimac- that is great work

did I read it correctly in that you Front Squated 80kgs for 12, 10 and then 8 reps

Both Saturdays and Sundays sessions looked like heavy ones 100kg for bent over rows grabbed my attention

I bet you did enjoy today, must have felt like a nice break from all the compound stuff done at the weekend

[Stimac1976]

3 sessions in 4 days Stimac- that is great work

did I read it correctly in that you Front Squated 80kgs for 12, 10 and then 8 reps

Both Saturdays and Sundays sessions looked like heavy ones 100kg for bent over rows grabbed my attention

I bet you did enjoy today, must have felt like a nice break from all the compound stuff done at the weekend

Hey Steve, 5 session in 6 days actually haha....most of them heavy...thank god I am now on the lighter week starting tomorrow! Yeah 80kg squats, I havent done that heavy for a number of years & boy did I feel it! lol

[Stimac1976]

Wednesday 5th August 2015: Legs @ 5.00pm in my Home Gym.

Workout B: Slightly lighter / more Reps.

10 min Stationary Bike.
5 min Stretches.
FS/60/15/15/15.
SLP/110/15/15/15.
LE/35/15/3.
LC/15/15/12/10......Skipped this today due to time restrictions.
CR/80/15/4.

Workout was good.

[Stimac1976]

Thursday 6th August 2015: Chest & shoulder / Trap Workout @ 12.45pm in my Home Gym.

Mixing chest & shoulders as I am away this weekend & don`t want to miss by any body-parts.

Workout B - Medium weight / More Reps....little rest between sets.

Free Bar Flat Bench Press x 3 sets x 70kg x 20,14,12 reps.
Free Bar Incline Bench Press x 3 sets x 60kg x 15,12,12 reps.
Military Free Bar Press x 3 sets x 50kg x 15,15,15 reps.
Flat D.B. Press x 4 sets 25kg D.Bells x 12,10,10 reps.
Incline D.B. Press x 4 sets 25kg D.Bells x 12,10,10 reps.
D.B. Shoulder Press x 3 sets x 15kg D.B. X 15,15,15 reps.
Smith Machine Shrugs x 4 sets x 80kg x 15,12,12,12 reps.

Struggled throughout this workout, thought I would do better. Its probably do to slightly over-training of late & a lack of energy today.
The workout lasted approx. 60 mins.

[Stimac1976]

Tuesday 11th August 2015: Back / Lat Workout @ 2.15pm in my Home Gym.

Workout A - Heavy / less Reps.

Weighted-Pull-Ups (close-grip full-length) x 3 sets x 10,8,6 reps.
KNEELING HIGH PULLEY ROW: 3 sets x 75kg x 10,10,10 reps.
SMITH MACHINE BENT OVER ROW: 3 sets x 100kg x 8,8,8 reps.
SEATED Bench ROWS: 3 sets x 80kg x 8,8,8 reps.
Barbell end B.O.R x 3 sets x 70kg (inc. bar) x 10,10,10 reps.
WIDE-GRIP seated LAT PULL-DOWN: 3 sets x 55kg x 10,10,8 reps.

Tough but a good workout.......approx. 40 mins.

[Stimac1976]

Thursday 13th August 2015: Workout @ 1.00pm in my Home Gym.

Workout A - Heavy`ish weight / Less Reps....Perfect Form..

Smith Machine Incline Bench Press x 4 sets x 90kg x 12,10,8,6 reps.
Flat D.B. Press x 4 sets 30kg D.Bells x 12,10,10,8 reps.
Incline D.B. Press (with D.B. twist) x 4 sets 25kg D.Bells x 12,10,8,8 reps.
One Arm D.Bell straight Press on Swiss Ball x 3 sets x 15kg D.B. x 8,8,8 on Left Arm & 12,12,12 on Right (to better right Pec!).
D.B. Flyes x 4 sets x 20kg D.Bells x 12,10,8,8 reps.

I enjoyed the workout & felt strong throughout.
The workout lasted approx. 50 mins.

[Stimac1976]

Saturday 15th August 2015: Bicep workout @ 11.00am in my Home Gym.

Workout A - Medium weight / High Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 45kg x 15,15,12 reps.
Smith Bench Reverse Curl x 3 sets x 45kg x 15,15,12 reps.
EZ Bar Curl (wide grip) 35kg x 3 sets x 15,15,12 reps.
D.Bell Curl x 3 sets x 15kg D.B. x 30 reps.
Hammers x 3 sets 15kg D.B. x 30 reps.

The workout lasted approx. 40 mins.

[Stimac1976]

Saturday 15th August 2015: Bicep workout @ 11.00am in my Home Gym.

Workout A - Heavy`ish weight / Medium / High Reps.....Little rest between sets.

Smith Bench Curl (close-grip)x 3 sets x 45kg x 15,15,10 reps.
Smith Bench Reverse Curl x 3 sets x 45kg x 15,15,12 reps.
EZ Bar Curl (wide grip) 35kg x 3 sets x 15,15,12 reps.
D.Bell Curl x 3 sets x 15kg D.B. x 30 reps.
Hammers x 3 sets 15kg D.B. x 30 reps.

The workout lasted approx. 35 mins.

[Stimac1976]

Monday 17th August 2015: Shoulder / Trap Workout @ 2.00pm in my Home Gym.

Workout A: Heavy / less Reps.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 80kg x 12,10,10 reps.
SMITH MACHINE UPRIGHT ROW: 3 sets x 55kg x 10,10,8 reps.
SEATED DUMBBELL SHOULDER PRESS: 3 sets x 25kg per D.B. x 20,15,12 reps.
SMITH MACHINE SHRUG: 3 sets x 120kg x 10,10,10 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15,12,10 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 13kg D.B. X 12,10,8 reps - each arm.

Good Stuff.
The workout lasted approx. 45 mins.

[SteveWright1]

reads like an excellent week in the home gym Stimac
100kg bent over rows grabbed my attention along with the incline bench work at 90kg
as did 80kg shoulder presses done today


I believe weather has been pretty good in UK recently, how is the temp in your home gym during the afternoon sessions?

[Stimac1976]

reads like an excellent week in the home gym Stimac
100kg bent over rows grabbed my attention along with the incline bench work at 90kg
as did 80kg shoulder presses done today


I believe weather has been pretty good in UK recently, how is the temp in your home gym during the afternoon sessions?

Hey Steve mate....Yeah it was a good week in the Gym.
I`m back at work now (thankfully after 20 months) so I will be doing my weekday workout anytime between 5 - 6.00pm & I will be having a few friends up training with me & helping me spot, therefore the weights should be going up? Weekend workout will be at random times probably on my own.....I`ll also be chucking in some cardio here & there.
The weathers been ok here, luckly I have a couple of fans in the gym which help....but hey its ood to sweat & drink loads of water so I cant complain too much bud.
Cheers Adam.