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Big Mick's 2012 Body Transformation
Big Mick
"2014 - Kunce of the year"
Thanks, getting there, looking at getting serious about my eating starting very soon, I have been reasonably good but could be better, keen to shed that small layer of body fat and reveal some abs that I know are under there somewhere.
Monday 7th of May 2012:
Warm up skipping for around 3-5 minutes.
WORKOUT B
One set of 35 reps of each exercise performed. (reps up again, this is really really starting to hurt)
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Plus:
1) Calf Raises 45.2kg x 35 reps
2) Incline Bench Press 53.2kg x 35reps
Monday 7th of May 2012:
Warm up skipping for around 3-5 minutes.
WORKOUT B
One set of 35 reps of each exercise performed. (reps up again, this is really really starting to hurt
)1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Plus:
1) Calf Raises 45.2kg x 35 reps
2) Incline Bench Press 53.2kg x 35reps
Big Mick
"2014 - Kunce of the year"
It's a killer, going to work up to 50 reps mate with the same weights, have done it before with great results, you can't actually do all reps without stopping on all exercises, but you just keep pumping them out till you reach the desired number, with small rests as needed but you really got to push and not rest for more that 5-10 seconds before continuing on, even if for 2-3 reps before resting for 3 -10 seconds again and continue on. It really really hurts and works surprisingly well.
You also aim for minimal to no rest between sets of different exercises
It's a lot of conditioning and is designed to drop body fat whilst building/maintaining muscle, it also increases the muscles ability to transport nutrients and oxygen to where it is needed most, and build your cardio vascular system by actually increasing the number of capillaries throughout your muscles.
Fadi has a whole thread about it somewhere, must dig it out and post the link.
I think it's called Fadi's 'lose fat while maintaining muscle' thread or similar.
Fadi
...
Big Mick
"2014 - Kunce of the year"
Tuesday 8th May 2012:
Full Push Ups:
50, 20, 20, 10 = 100rps
'Captains of Crush' gripper Grip training
Seem to be able to do more each set, ie less sets to complete 100 reps, so heading the right way, should start on chins soon.
......now head to work
Full Push Ups:
50, 20, 20, 10 = 100rps
'Captains of Crush' gripper Grip training
Seem to be able to do more each set, ie less sets to complete 100 reps, so heading the right way, should start on chins soon.
......now head to work
Last edited:
Big Mick
"2014 - Kunce of the year"
Wednesday 9th May 2012
WORKOUT A
One set of 35 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Followed by:
Squats:
105.4kg x 3
123.4kg x 1
141.4kg x 1, 1
These were really deep arse to the grass squats for me, really concentrating on getting low, now home made chicken curry for dinner to feed those muscles
WORKOUT A
One set of 35 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Followed by:
Squats:
105.4kg x 3
123.4kg x 1
141.4kg x 1, 1
These were really deep arse to the grass squats for me, really concentrating on getting low, now home made chicken curry for dinner to feed those muscles
I like your new adjustment imo people are too concerned with how much they can lift, I have been doing some higher rep stuff lately as well but what I do is pump out as many reps as I can, then how many reps I have left to reach 100 is how many seconds rest I take till I reach 100.
Big Mick
"2014 - Kunce of the year"
The high rep stuff has a purpose, I still care what I lift, as can be seen by my recent PB on the squat, but this is a sort of active recovery from some niggling injuries I have and it seems to be doing the job, I think in future I will be combining low rep and high rep work to try and prevent injuries.
Prevention is better than the cure I think
Friday 11th of May 2012:
WORKOUT B
One set of 35 reps of each exercise performed. (reps up again, this is really really starting to hurt)
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Plus:
1) Calf Raises 45.2kg x 35 reps
Prevention is better than the cure I think
Friday 11th of May 2012:
WORKOUT B
One set of 35 reps of each exercise performed. (reps up again, this is really really starting to hurt)
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
Plus:
1) Calf Raises 45.2kg x 35 reps
Big Mick
"2014 - Kunce of the year"
Time to up the reps again
Monday 14th of May 2012
WORKOUT A
One set of 40 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Plus:
1) Calf Raises 45.2kg x 40 reps
Monday 14th of May 2012
WORKOUT A
One set of 40 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Plus:
1) Calf Raises 45.2kg x 40 reps
Big Mick
"2014 - Kunce of the year"
could you walk or raise your arms after this 40 repper stuff?
lol
Good job Mick!
Love the squats, they really hurt but I love it, dead lifts are a killer, the rest just hurts in a good way. Will reach 50 soon and then go from there.
Big Mick
"2014 - Kunce of the year"
Thanks
Wednesday 16th of May 2012:
WORKOUT B
One set of 40 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
No extra work today, this is really starting to take it's toll, no energy left today after this was done, will try and do some extras on Friday.
Have also ordered a set of these today to keep in the car, to to some light grip conditioning work, high rep light work for grip.
GripPro Trainer - finger, hand and forearm strength and endurance trainer.
Wednesday 16th of May 2012:
WORKOUT B
One set of 40 reps of each exercise performed.
1) Leg Extensions - 27kg
2) Leg Curls - 27kg
3) Bench Press - 57.2kg
4) Bent Over Barbell Rows - 40kg
5) Arnold Press - 25lb (11.3kg) dumbbells
6) Barbell Curls - 23kg Ezy Curl Bar
7) Cable Tricep Push Down - 27kg
8) Leg Raises
No extra work today, this is really starting to take it's toll, no energy left today after this was done, will try and do some extras on Friday.
Have also ordered a set of these today to keep in the car, to to some light grip conditioning work, high rep light work for grip.
GripPro Trainer - finger, hand and forearm strength and endurance trainer.
Big Mick
"2014 - Kunce of the year"
Friday 18th of May 2012:
WORKOUT A
One set of 40 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Plus:
1) Calf Raises 45.2kg x 40 reps
WORKOUT A
One set of 40 reps of each exercise performed.
1) Barbell Squat - 60.2kg
2) Flat Bench Flyers - 35lb (15.9kg) dumbbells
3) Dead Lifts - 72kg
4) Lat Pulldowns - 45kg
5) Military Press - 27kg
6) Alternate Dumbbell Curls - 30lb (13.6kg) dumbbells
7) Scull Crushers 40lb (18.2kg) dumbell
8) Ab Crunches
Plus:
1) Calf Raises 45.2kg x 40 reps
