-
Join the Ausbb - Australian BodyBuilding forum The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.
If you have any problems with the registration process or your account login, please contact contact us.
Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
Big Mick's 2012 Body Transformation
Big Mick
"2014 - Kunce of the year"
Thanks, needs a few more Kg's to go but happy with any loss.
Wednesday the 24th of October 2012:
WORKOUT A
One set of 20 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
Wednesday the 24th of October 2012:
WORKOUT A
One set of 20 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
Big Mick
"2014 - Kunce of the year"
OK Friday and Saturday were write offs, went out into town Friday and had a big breakfast, then went out Friday night and got wasted, then got invited out for dinner on Saturday, cider, steak, salad and good company. Two great days well worth breaking my diet and exercise plan......so back on the wagon today
I believe it's what you do 95% of the time is what matters.
Sunday the 28th of October 2012:
3km of running on tread mill
followed by:
WORKOUT B
One set of 20 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
I believe it's what you do 95% of the time is what matters.
Sunday the 28th of October 2012:
3km of running on tread mill
followed by:
WORKOUT B
One set of 20 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Big Mick
"2014 - Kunce of the year"
Was a great week end, hated going back to work today
Monday the 29th of October 2012:
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
Monday the 29th of October 2012:
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
Big Mick
"2014 - Kunce of the year"
No cardio yesterday, felt like i had a cold coming on, so did not want to push it, on an upshot lost another kilo since last weigh in
Cardio today was mowing just over 2000 square meters of lawns with a push mower.......what a killer, rather do an hour on the tread mill. The bock is big but just not big enough to justify the purchase of a ride on
Wednesday 31st of October 2012
WORKOUT B
One set of 25 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Cardio today was mowing just over 2000 square meters of lawns with a push mower.......what a killer, rather do an hour on the tread mill. The bock is big but just not big enough to justify the purchase of a ride on
Wednesday 31st of October 2012
WORKOUT B
One set of 25 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Big Mick
"2014 - Kunce of the year"
Thursday the 1st of November 2012:
5km jogging on tread mill
Friday the 2nd of November 2012:
5km interval running on tread mill 7/9km
followed by:
2km jogging on tread mill
will be doing weights tomorrow, just felt good on the cardio so went with it...
5km jogging on tread mill
Friday the 2nd of November 2012:
5km interval running on tread mill 7/9km
followed by:
2km jogging on tread mill
will be doing weights tomorrow, just felt good on the cardio so went with it...
Last edited:
Big Mick
"2014 - Kunce of the year"
Saturday the 3rd of November 2012:
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 49.4kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
followed by:
5km interval running on tread mill 7/10km/hr intervals
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 49.4kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
followed by:
5km interval running on tread mill 7/10km/hr intervals
Big Mick
"2014 - Kunce of the year"
Changed the weight routine a bit by adding two sets and some extra weights, will be doing four weight sessions this week, two of each workout A and B, as I will be going away next week and will have no access to a gym, so extra volume on the weights this week, and rest up the week after with some cardio (recover and grow).
Monday the 5th of November 2012:
AM
10km intervals on stationary bike.
PM
WORKOUT B
1) Leg Extensions
27kg x 20
31.5kg x 15, 12
2) Leg Curls
27kg x 20
31.5kg x10, 8
3) Bench Press
57.2kg x 20
72.2kg x 12
93.2kg x 7
4) Bent Over Barbell Rows
36kg x 20
45kg x 12
54kg x 10
5) Arnold Press
25lb (11.3kg) dumbbells x 20
30lb (13.6kg) dumbbells x 12
35lb (15.9kg) dumbbells x 10
6) Barbell Curls - Ezy Curl Bar
27kg x 20
31.4kg x 12, 10
7) Cable Tricep Push Down
27kg x 20, 12, 10
8) Leg Raises
3 x 20reps
followed by:
3km intervals on tread mill
Monday the 5th of November 2012:
AM
10km intervals on stationary bike.
PM
WORKOUT B
1) Leg Extensions
27kg x 20
31.5kg x 15, 12
2) Leg Curls
27kg x 20
31.5kg x10, 8
3) Bench Press
57.2kg x 20
72.2kg x 12
93.2kg x 7
4) Bent Over Barbell Rows
36kg x 20
45kg x 12
54kg x 10
5) Arnold Press
25lb (11.3kg) dumbbells x 20
30lb (13.6kg) dumbbells x 12
35lb (15.9kg) dumbbells x 10
6) Barbell Curls - Ezy Curl Bar
27kg x 20
31.4kg x 12, 10
7) Cable Tricep Push Down
27kg x 20, 12, 10
8) Leg Raises
3 x 20reps
followed by:
3km intervals on tread mill
Last edited:
Big Mick
"2014 - Kunce of the year"
Wednesday the 7th of November 2012:
WORKOUT A
1) Barbell Squat
60.2kg x 20
105kg x 7, 7
2) Flat Bench Flyers
35lb (15.9kg) dumbbells x 20
40lb (18.2kg) dumbbells x 12
45lb (20.4kg) dumbbells x 10
3) Dead Lifts
76.2kg x 20
112.2kg x 8
130.2kg x 3
4) Lat Pulldowns
49.4kg x 20
58.4kg x 10, 8
5) Military Press
27kg x 20
36kg x 10, 10
6) Alternate Dumbbell Curls
30lb (13.6kg) dumbbells x 20
35lb (15.9kg) dumbbells x 12
40lb (18.2kg) dumbbells x 8
7) Scull Crushers
40lb (18.2kg) dumbbell x20
45lb (20.4kg) dumbbells x 10
50lb (22.7kg) dumbbells x 10
8) Incline Ab Crunches
20, 15, 10
WORKOUT A
1) Barbell Squat
60.2kg x 20
105kg x 7, 7
2) Flat Bench Flyers
35lb (15.9kg) dumbbells x 20
40lb (18.2kg) dumbbells x 12
45lb (20.4kg) dumbbells x 10
3) Dead Lifts
76.2kg x 20
112.2kg x 8
130.2kg x 3
4) Lat Pulldowns
49.4kg x 20
58.4kg x 10, 8
5) Military Press
27kg x 20
36kg x 10, 10
6) Alternate Dumbbell Curls
30lb (13.6kg) dumbbells x 20
35lb (15.9kg) dumbbells x 12
40lb (18.2kg) dumbbells x 8
7) Scull Crushers
40lb (18.2kg) dumbbell x20
45lb (20.4kg) dumbbells x 10
50lb (22.7kg) dumbbells x 10
8) Incline Ab Crunches
20, 15, 10
Big Mick
"2014 - Kunce of the year"
Feeling great at the moment, just got to hold back, as I want to do more, but just need to progress slowly to avoid any injury.
Have dropped 5-6 kg since starting. So not bad at all, and my work pants fit a lot better already. Will stick with this basic idea for a while and go from there.
Have dropped 5-6 kg since starting. So not bad at all, and my work pants fit a lot better already. Will stick with this basic idea for a while and go from there.
Big Mick
"2014 - Kunce of the year"
Friday the 9th of November 2012:
WORKOUT B
One set of 30 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
WORKOUT B
One set of 30 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 36kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Big Mick
"2014 - Kunce of the year"
Been away and had a few days off spending time with family, came back yesterday (Thursday the 15th of November 2012) and hit the tread mill for 3km of intervals.
Friday the 16th of November 2012:
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 49.4kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
followed by 3 km Intervals on tread mill
Friday the 16th of November 2012:
WORKOUT A
One set of 25 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 76.2kg
4) Lat Pulldowns - 49.4kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Incline Ab Crunches
followed by 3 km Intervals on tread mill
Last edited: