My journey to perfection!?!

**Stimac1976** · 06-29-2019, 03:11 AM

Saturday 29th June 2019: Shoulder Workout @ 10.30am in my Home Gym.

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

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 60kg x 15 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 15,15,14,12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

**Stimac1976** · 06-30-2019, 04:07 AM

Sunday 30th June 2019: Back & Trap workout @ 10.30am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 50kg x 12,12,12 reps.
2. Seated pull x 3 sets x 80kg x 16,15,12 reps x 3 sets.
3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 90kg x 3 sets x 15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

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

**Stimac1976** · 07-02-2019, 08:53 AM

Tuesday 2nd July 2019: Chest Workout 3.45pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 16,14,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 07-04-2019, 06:03 AM

Thursday 4th July 2019: Leg Workout @ 1.00pm in my Home Gym.

5 Mins of Leg Stretches.
Super-set: Machine Press x 3 sets x 20 reps x 85kg - Machine Calf Press x 3 sets x 20 reps x 85kg.
Super-set: Leg Extension on smith-bench x 3 sets x 12 reps x 45kg - Standing bodyweight + 15kg plate Calf Raise x 3 sets x 15 reps.
Super-set: Smith Leg curl x 3 sets x 12,12,10 reps x 25kg - Machine Calf Press x 3 sets x 15 reps x 70kg.
Free Squats (Olympic Bar) x 3 sets x 12 reps x 50kg.

The workout lasted approx. 45 mins.

**Stimac1976** · 07-08-2019, 01:07 AM

Monday 8th July 2019: Arm workout @ 8.15am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
Seated Bicep-curl x 45kg x 12 reps x 3 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 07-09-2019, 01:49 AM

Tuesday 9th July 2019: Chest Workout 8.45am in my Home Gym.

a little light today but more reps.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,16,14 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 15 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 07-11-2019, 02:14 AM

Thursday 11th July 2019: Back & Trap workout @ 9.00am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 15,14,12 reps.
2. Seated pull x 3 sets x 70kg x 20,15,12 reps x 3 sets.
3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 100kg x 3 sets x 15,15,12 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 07-13-2019, 04:39 AM

Saturday 13th July 2019: Shoulder Workout @ 11.45am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 70kg x 12,12,12,12 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 32kg per D.B. x 12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

**Stimac1976** · 07-16-2019, 05:57 AM

Tuesday 16th July 2019: Chest Workout @ 1.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 105kg x 14,12,12 reps.
2. Flat D.B. Press x 3 sets 36kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 16,14,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 32kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 07-17-2019, 05:47 AM

Wednesday 17th July 2019: Back & Trap workout @ 12.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 12 reps x 3 sets.
3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 100kg x 3 sets x 15,15,15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 07-20-2019, 04:01 AM

Saturday 20th July 2019: Arm workout @ 11.00am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
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 15 reps.
One-hand standing Tricep pull down x 3 sets x 16kg x 15 reps per arm.
Seated Bicep-curl x 45kg x 12 reps x 3 sets.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 07-23-2019, 03:16 AM

Tuesday 23rd July 2019: Chest Workout @ 9.30pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 20,18,15 reps.
2. Flat D.B. Press x 3 sets 32kg D.Bells x 18,16,12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 18,15,12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 07-24-2019, 06:26 AM

Wednesday 24th July 2019: Shoulder Workout @ 1.30am in my Home Gym.

(MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 4 sets x 60kg x 15 reps (Full Range).
SEATED DUMBBELL SHOULDER PRESS: 4 sets x 30kg per D.B. x 15,15,12,12 reps.
Super-set - STANDING FRONT PLATE RAISE: 3 sets x 20kg x 15 reps - after each set - ONE-ARM SIDE LATERALS: 3 sets x 9kg D.B. X 12 reps - each arm.

Good Stuff.
The workout lasted approx. 40 mins.

**Stimac1976** · 07-27-2019, 02:28 AM

Saturday 27th July 2019: Back & Trap workout @ 9.30am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 45kg x 12 reps.
2. Seated pull x 3 sets x 80kg x 15,12,12 reps x 3 sets.
3. Seated Machine Row x 100kg x 12,12,12 reps x 3 sets.
4. Bent-over smith row x 100kg x 3 sets x 15,15,15 reps.
5. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
6. SMITH MACHINE SHRUG: 3 sets x 100kg x 12 reps.

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

**Stimac1976** · 07-31-2019, 09:36 AM

Wednesday 30th July 2019: Chest Workout @ 4.00pm in my Home Gym.

Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 15,13,12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 08-03-2019, 04:50 AM

Saturday 3rd August 2019: Back & Trap workout @ 11.30am in my Home Gym.

1 Seated pull x 3 sets x 70kg x 15 reps x 3 sets.
2. Seated Machine Row x 100kg x 12 reps x 3 sets.
3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
4. Kneeling Machine Pull-down x 67kg x 12 reps x 3 sets.
5. One armed row x 30kg D.Bell x 3 sets x 12 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** · 08-04-2019, 04:03 AM

Sunday 4th August 2019: Shoulder Workout @ 10.30am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
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 9kg D.B. X 12 reps - each arm.
5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 08-07-2019, 09:04 AM

Wednesday 7th August 2019: Chest Workout @ 4.00pm in my Home Gym.

Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 16,13,12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 08-10-2019, 04:12 AM

Saturday 10th August 2019: Back & Trap workout @ 10.30am in my Home Gym.

1 Seated pull x 3 sets x 70kg x 16 reps x 3 sets.
2. Seated Machine Row x 100kg x 12 reps x 3 sets.
3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
4. Kneeling Machine Pull-down x 75kg x 12,10,8 reps x 3 sets.
5. One armed row x 30kg D.Bell x 3 sets x 12 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** · 08-11-2019, 04:01 AM

Sunday 11th August 2019: Shoulder Workout @ 10.30am in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
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 9kg D.B. X 12 reps - each arm.
5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 08-15-2019, 07:06 AM

Thursday 15th August 2019: Chest Workout @ 2.00pm in my Home Gym.

Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 08-18-2019, 05:49 AM

Sunday 18th August 2019: Back & Trap workout @ 1.00pm in my Home Gym.

1 Seated pull x 3 sets x 75kg x 12 reps x 3 sets.
2. Seated Machine Row x 100kg x 12 reps x 3 sets.
3. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
4. Kneeling Machine Pull-down x 75kg x 12,12,10 reps x 3 sets.
5. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.
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** · 08-20-2019, 06:31 AM

Monday 20th August 2019: Shoulder Workout @ 1.00pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
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 9kg D.B. X 12 reps - each arm.
5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 08-21-2019, 06:26 AM

Wednesday 21st August 2019: Chest Workout @ 1.30pm in my Home Gym.

Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 08-22-2019, 02:37 AM

Thursday 22nd August 2019: Bicep workout @ 9.30am in my Home Gym.

Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
Seated Bicep-curl x 45kg x 12 reps x 3 sets.
Two-hand standing cable hammer curl (low to high) x 3 sets x 33kg x 15 reps.
Standing Bicep Curl x 3 sets x 16kg x 15 reps per arm.
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.
Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

Enjoyed that!........approx. 40 mins.

**Stimac1976** · 08-28-2019, 02:18 AM

Wednesday 28th August 2019: Chest Workout @ 9.30am in my Home Gym.

Going to focus on slow time-under-tension movement, so less reps overall compared to normal.

1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 70kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 09-06-2019, 05:40 AM

Friday 6th September 2019: Chest Workout @ 12.30pm in my Home Gym.

Back of my Hols - back to it!

1. Smith Machine Flat Bench Press 3 sets x 90kg x 12 reps.
2. Flat D.B. Press x 3 sets 30kg D.Bells x 12 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12 reps.
4. 30 degree Incline D.B. Press x 3 sets 30kg D.Bells x 12 reps.
5. Super-set finish: Incline Machine Press x 3 sets x 100kg x 20 reps....no rest Machine seated fly x 3 sets x 33kg x 12 reps.

The workout lasted approx. 50 min.

**Stimac1976** · 09-07-2019, 03:59 AM

Saturday 7th September 2019: Back & Bicep workout @ 11.00am in my Home Gym.

1 Seated pull x 3 sets x 75kg x 15 reps x 3 sets.
2. Bent-over smith row x 80kg x 3 sets x 15,15,15 reps.
3. One armed row x 30kg D.Bell x 3 sets x 12 reps per arm.
4. Standing EZ Bar Curl x 3 sets x 35kg x 15 reps.
5. Seated Bicep-curl x 45kg x 12 reps x 3 sets.
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.
7. Forearm curl x 15 kg d.bell in each hand x 3 sets x 12 reps.
8. Wrist curl x 2.5kg plates per hand x 3 sets x 20 reps.

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

**Stimac1976** · 09-09-2019, 06:44 AM

Monday 9th September 2019: Shoulder Workout @ 1.30pm in my Home Gym.

1. SMITH MACHINE UPRIGHT ROW: 3 sets x 40kg x 12 reps.
2. (MILITARY) SEATED FREE OLYMPIC BARBELL SHOULDER PRESS: 3 sets x 60kg x 12 reps (Full Range).
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 9kg D.B. X 12 reps - each arm.
5. SMITH MACHINE SHRUG: 3 sets x 90kg x 12 reps.

The workout lasted approx. 40 mins.

**Stimac1976** · 09-12-2019, 02:12 AM

Thursday 12th September 2019: Chest Workout @ 9.00pm in my Home Gym.

1. Smith Machine Flat Bench Press 3 sets x 95kg x 12 reps.
2. Flat D.B. Press x 3 sets 35kg D.Bells x 12,10,8 reps.
2. Smith Machine Incline Bench Press x 3 sets x 80kg x 12,10,8 reps.
4. 30 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.
5. 45 degree Incline D.B. Press x 3 sets 25kg D.Bells x 12 reps.

The workout lasted approx. 50 min.

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