My journey to perfection!?!

**Stimac1976** · 02-20-2021, 01:44 AM

Saturday 20th February 2021: Shoulder & Trap Workout @ 8.30am 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 25kg 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 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** · 02-23-2021, 09:35 AM

Tuesday 23rd February 2021: Chest Workout @ 4.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 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 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** · 02-25-2021, 08:32 AM

Thursday 25th February 2021: Arm workout @ 3.30pm 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 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** · 02-28-2021, 03:59 AM

Sunday 28th February 2021: Back workout @ 11.00am in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 03-02-2021, 09:58 AM

Tuesday 2nd March 2021: Lower Body workout @ 4.30pm 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 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 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 BW Squat (swiss ball behind back) with 20kg weight-plate in hands x 15 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 03-03-2021, 09:25 AM

Wednesday 3rd March 2021: Chest Workout @ 4.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 125kg x 16 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 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** · 03-09-2021, 09:22 AM

Tuesday 9th March 2021: Back workout @ 4.00pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 03-12-2021, 07:56 AM

Friday 12th March 2021: Chest Workout @ 2.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 16 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** · 03-15-2021, 11:20 AM

Monday 15th March 2021: Shoulder & Trap Workout @ 5.00pm 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** · 03-17-2021, 10:41 AM

Wednesday 17th March 2021: Back workout @ 4.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 reps.
3. Standing Machine Pull x 50kg 3 sets x 14 reps.
4. Bent-over-Bench Row x 60kg x 3 sets x 10 reps.
5. Seated Machine Row x 75kg x 12 reps x 3 sets.

approx. 45 mins.

**Stimac1976** · 03-20-2021, 07:47 AM

Saturday 20th March 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 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** · 03-23-2021, 09:52 AM

Tuesday 23rd March 2021: Shoulder & Trap Workout @ 3.30pm 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** · 03-24-2021, 10:08 AM

Wednesday 24th March 2021: Back workout @ 3.45pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 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** · 03-27-2021, 07:43 AM

Saturday 27th March 2021: Chest Workout @ 1.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 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** · 04-03-2021, 05:19 AM

Wednesday 31st March 2021: Back workout @ 3.45pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 16 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 13 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** · 04-03-2021, 06:03 AM

Saturday 3rd April 2021: Chest Workout @ 1.00pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 120kg x 15 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** · 04-17-2021, 03:20 AM

Saturday 17th April 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg 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** · 04-18-2021, 04:05 AM

Sunday 18th April 2021: Back workout @ 10.30am in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 12 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 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** · 04-20-2021, 07:32 AM

Monday 20th April 2021: Shoulder & Trap Workout @ 2.00pm in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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** · 04-26-2021, 08:43 AM

Saturday 24th April 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 100kg 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** · 04-26-2021, 08:53 AM

Monday 26th April 2021: Back workout @ 3.30pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 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** · 04-30-2021, 08:12 AM

Friday 30th April 2021: Chest Workout @ 2.30pm in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 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 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** · 05-04-2021, 08:14 AM

Monday 4th April 2021: Back workout @ 3.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 120kg x 3 sets x 12 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** · 05-06-2021, 02:13 AM

Thursday 6th May 2021: Shoulder & Trap Workout @ 8.30am in my Home Gym.

Medium weight but slightly more reps...

1. Upright Row EZ Bar x 3 sets x 30kg 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** · 05-09-2021, 03:01 AM

Sunday 9th May 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 110kg x 15 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 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** · 05-11-2021, 07:26 AM

Tuesday 11th May 2021: Lower Body workout @ 1.30pm 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 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 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 12 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 05-12-2021, 05:53 AM

Wednesday 12th May 2021: Back workout @ 12.15pm in my Home Gym.

Medium/Heavy Weights.

1. Bent-over Machine row x 90kg x 3 sets x 15 reps.
2. Seated Machine Pull-down x 125kg x 3 sets x 12 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** · 05-17-2021, 02:59 AM

Monday 17th May 2021: Chest Workout @ 9.30am in my Home Gym.

Heavy`ish:

1. Marcy Machine Flat Bench Press x 3 sets x 115kg x 12 reps.
2. Machine 45 degree Incline Bench Press x 3 sets x 105kg 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** · 05-18-2021, 06:49 AM

Tuesday 18th May 2021: Lower Body workout @ 1.30pm 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 75 kg x 20 reps.....then, no rest......Seated Calf Raise Press x 75 kg x 20 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 12 reps x 3 sets.

approx. 60 mins.

**Stimac1976** · 05-19-2021, 07:18 AM

Wednesday 19th May 2021: Back workout @ 2.15pm 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 12 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.

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