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Recent content by Postie

  1. Postie

    What did you eat today?

    2 Coffees and a Green Tea Bacon & Eggs (6) 4 Boiled Eggs Protein Shake Salmon and Salad Coffee Chicken Schnitzel and Vegies Will finish will a Protein Shake before bed
  2. Postie

    How do you grip the bar when deadlifting

    Same for me
  3. Postie

    Bodyweight Squat For Reps

    I managed to get out 20 reps at 100kg (99.5kg Bodyweight). Felt like I could do a few more so will try again next leg day.
  4. Postie

    Postie's 2013 Transformation

    TUESDAY 17TH DECEMBER SHOULDERS (Maximum 60 sec rest between sets) (2 mins rest between exercises) BB Seated Military Press 50kg x 10, 10, 10, 10, 10, 9, 9, 8, 8, 8 BB Shrugs 140kg x 10, 10, 10, 10, 10 .................................... Rope Cable Pressdown 27.5kg x 12, 12, 10 I am...
  5. Postie

    Postie's 2013 Transformation

    MONDAY 16TH DECEMBER BACK (Maximum 60 sec rest between sets) (2 mins rest between exercises) Bent Over Barbell Row 82.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9 Deadlift 120kg x 10, 10, 10, 10, 10 Lat Pull Down 55kg x 10, 10, 10, 8, 8 ...................................... Incline DB...
  6. Postie

    Postie's 2013 Transformation

    SATURDAY 14th DECEMBER CHEST (Maximum 60 sec rest between sets) (2 mins rest between exercises) Flat Bench Press 70kg x 10, 10, 10, 10, 10, 10, 10, 9, 9, 8 Incline DB Flys 20kg x 10, 10, 10, 10, 10 DIPS Bodyweight x 10, 10, 10, 8, 8 ......................................... Lying...
  7. Postie

    Daily vitamin stack

    I am similiar 12g Fish Oil - Daily Vit C - Daily Multi - On and Off Also started taking Chromium Picolinate (800mcg) and EGCG (600mg) last week. Mate said it was a new fat burner. lol Only trying it because he gave me a bottle of each.
  8. Postie

    Postie's 2013 Transformation

    THURSDAY 12TH DECEMBER LEGS (Maximum 60 sec rest between sets) (2 mins rest between exercises) Squats 110kg x 10, 10, 10, 10, 10, 10, 10, 8, 8, 8 Leg Extensions 62.5kg x 12, 12, 10, 10, 10 Leg Curls 40kg x 12, 10, 10, 10, 10 .................................... Barbell Curl 30kg x 12, 12, 12
  9. Postie

    Postie's 2013 Transformation

    WEDNESDAY 11TH DECEMBER SHOULDERS (Maximum 60 sec rest between sets) (2 mins rest between exercises) BB Seated Military Press 50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8 BB Shrugs 130kg x 12, 12, 12, 12, 12 Face Pulls 25kg x 12, 12, 12, 12, 12 .................................... Rope...
  10. Postie

    Postie's 2013 Transformation

    TUESDAY 10TH DECEMBER BACK (Maximum 60 sec rest between sets) (2 mins rest between exercises) Bent Over Barbell Row 80kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Deadlift 115kg x 12, 12, 12, 12, 12 Lat Pull Down 55kg x 12, 10, 10, 10, 8 ...................................... Incline DB...
  11. Postie

    Postie's 2013 Transformation

    MONDAY 9th DECEMBER CHEST (Maximum 60 sec rest between sets) (2 mins rest between exercises) Flat Bench Press 67.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Incline DB Flys 18.25kg x 12, 12, 12, 12, 10 DIPS Bodyweight x 10, 8, 8, 8, 8 ......................................... Lying...
  12. Postie

    Postie's 2013 Transformation

    FRIDAY 6TH DECEMBER LEGS (Maximum 60 sec rest between sets) (2 mins rest between exercises) Squats 105kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9 Leg Extensions 62.5kg x 12, 12, 12, 12, 12 Leg Curls 40kg x 12, 12, 12, 10, 10 .................................... Barbell Curl 30kg x 12, 12...
  13. Postie

    Postie's 2013 Transformation

    THURSDAY 5TH DECEMBER SHOULDERS (Maximum 60 sec rest between sets) (2 mins rest between exercises) BB Seated Military Press 50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8 BB Shrugs 125kg x 12, 12, 12, 12, 12 Bent Over Lat Raises 12kg x 12, 12, 10, 10, 10 ...
  14. Postie

    Postie's 2013 Transformation

    WEDNESDAY 4TH DECEMBER BACK (Maximum 60 sec rest between sets) (2 mins rest between exercises) Bent Over Barbell Row 75kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10 Deadlift 110kg x 12, 12, 12, 12, 12 Lat Pull Down 55kg x 12, 12, 10, 10, 10 ...................................... Incline...
  15. Postie

    Postie's 2013 Transformation

    I think I was looking my best back in september when I got down to 96kg and had the lowest BF% I'd had in a while. I then decided to do a slow bulk but that quickly escalated into me eating anything I could get my hands on. I am slowly cutting now but this time of year is hard. To many...
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