• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    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.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Big Mick's 2013 Body Transformation

Friday the 26th of July 2013:

Rest day


Saturday the 27th of july 2013:

MILITARY PRESS:
85lb x 20
120lb x 10, 9, 8, 8
65lb x 20

DB SIDE LATERALS:
30lb x 10, 10, 10

AB CRUNCHES:
25, 25, 25
 
Sunday the 28th of july 2013:

EZ BAR PREACHER BENCH CURLS:
50lb x 20
80lb x 8, 8, 8, 8

ALTERNATE DB CURLS:
15 reps each arm

TRICEP PUSH DOWN:
50lb x 20
80lb x 10, 10, 10, 10
60lb x 15
 
It's Monday, and I am starting a new split that requires me to train each body part twice a week, training six days a week upping the volume a bit, lets see if my recovery can keep up. Will also mean I will have to spend a bit of extra time training every day.

Monday the 29th of July 2013:

CHEST/BACK/ABS:

INCLINE BENCH PRESS:
80lb x 25
120lb x 15
130lb x 12
140lb x 10, 8

DIPS:
10, 10, 10, 10

WIDE GRIP CHIN UPS:
10 reps

LAT PULLDOWN:
70lb x 30
150lb x 10
160lb x 8, 8, 6, 6

INCLINE SIT UPS (level 3 of 5)
25, 25, 25
 
Last edited:
Tuesday the 30th of July 2013:

SHOULDERS/ARMS/ABS:

MILITARY PRESS:
85lb x 15
120lb x 10, 8, 8, 8

DB SIDE LATERALS:
30lb x 10, 10, 10, 10

EZ BAR PREACHER BENCH CURLS:
50lb x 20
80lb x 10, 10, 10, 10

ALTERNATE DB CURLS:
40lb DB x15 reps each arm

SEATED TRICEP EXTENSIONS (tricep bar):
35lb x 20
55lb x 12
65lb x 10, 10, 10, 10

REVERSE BENCH PUSH UPS:
20, 20, 20, 20

AB CRUNCHES:
25, 25, 25, 25, 25
 
Wednesday the 31st of July 2013:

LEGS/ABS

LEG EXTENSIONS:
40lb x 30
80lb x 15, 15, 15, 16

LEG CURLS:
40lb x 30
70lb x 12, 12, 12, 12

45 DEGREE LEG PRESS:
200lb x 25
440lb x 10, 10, 10, 10

CALF RAISE:
100lb x 25
160lb x 12, 12, 10, 10

LEG RAISES:
25, 25, 25, 25, 25
 
Thursday the 1st of August 2013:

CHEST/BACK/ABS

BENCH PRESS:
125lb x 20
165lb x 15
225lb x 7, 7, 7, 6

DB FLYERS:
40lb x 15
45lb x 15, 15, 15, 15

WIDE GRIP CHIN UP:
12 reps

BEND OVER ROWS (thick bar):
70lb x 25
170lb x 8, 8, 8, 8

AB CRUNCHES:
25, 25, 25, 25, 25
 
Friday the 2nd of August 2013:

SHOULDERS/ARMS/ABS

ARNOLD PRESS:
35lb x 15
40lb x 12, 12, 12, 12

UPRIGHT ROW:
65lb x 15
95lb x 10, 10, 10, 10

DB FRONT LATERAL:
25lb x 15, 15, 15

STRAIGHT BAR BARBELL CURLS:
55lb x 15
85lb x 8, 8, 8, 8

TRICEP PUSH DOWN:
50lb x 20
80lb x 10, 10, 10, 10

REVERSE PUSH UPS:
20, 20, 20, 20

INCLINE SIT UPS (level 3 of 5):
20, 20, 20, 20, 20
 
Saturday the 3rd of August 2013:

LEGS/ABS

SQUATS:
130lb x 15
170lb x 12
210lb x 10
250lb x 7, 6, 6, 6

CALF RAISE:
100lb x 25
160lb x 15, 12, 12, 12

HANGING AB CRUNCHES:
15, 15, 15
 
Sunday the 4th of August 2013:

Well earned rest day.

Monday the 5th of August 2013:

CHEST/BACK/ABS:

INCLINE BENCH PRESS:
80lb x 25
120lb x 15
140lb x 12, 12, 12, 12

DIPS:
10, 10, 10, 10

WIDE GRIP CHIN UPS:
14 reps

LAT PULLDOWN:
70lb x 30
160lb x 10, 10, 8, 8

INCLINE SIT UPS (level 3 of 5)
25, 25, 25
 
Tuesday the 6th of August 2013:

SHOULDERS/ARMS/ABS:

MILITARY PRESS:
85lb x 15
120lb x 10, 10, 8, 8

DB SIDE LATERALS:
30lb x 10, 10, 10, 10

EZ BAR PREACHER BENCH CURLS:
50lb x 20
80lb x 10, 10, 10, 10

ALTERNATE DB CURLS:
40lb DB x15 reps each arm

SEATED TRICEP EXTENSIONS (tricep bar):
35lb x 20
65lb x 12, 12, 10, 10

REVERSE BENCH PUSH UPS:
20, 20, 20, 20

AB CRUNCHES:
25, 25, 25, 25, 25
 
Wednesday the 7th of August 2013:

LEGS/ABS

LEG EXTENSIONS:
40lb x 30
90lb x 12, 12, 12, 12

LEG CURLS:
40lb x 30
75lb x 10, 10, 10, 10

45 DEGREE LEG PRESS:
200lb x 25
460lb x 10, 10, 10, 10

CALF RAISE:
100lb x 25
170lb x 12, 12, 12, 12

LEG RAISES:
25, 25, 25, 25, 25
 
Thursday the 8th of August 2013:

CHEST/BACK/ABS

BENCH PRESS:
125lb x 20
165lb x 15
225lb x 10, 10, 10, 10

DB FLYERS:
45lb x 15, 15, 15, 15

WIDE GRIP CHIN UP:
14 reps

BEND OVER ROWS (thick bar):
70lb x 25
170lb x 10, 8, 8, 8

AB CRUNCHES:
25, 25, 25, 25, 25
 
Friday the 10th of August 2013:

SHOULDERS/ARMS/ABS

ARNOLD PRESS:
35lb x 15
40lb x 12, 12, 12, 12

UPRIGHT ROW:
65lb x 15
100lb x 10, 10, 10, 10

DB FRONT LATERAL:
30lb x 15, 15, 15

STRAIGHT BAR BARBELL CURLS:
55lb x 15
85lb x 10, 10, 8, 8

TRICEP PUSH DOWN:
50lb x 20
80lb x 10, 10, 10, 10

REVERSE PUSH UPS:
20, 20, 20, 20

INCLINE SIT UPS (level 3 of 5):
20, 20, 20, 20, 20



Saturday the 10th of August 2013:

LEGS/ABS

SQUATS:
130lb x 15
170lb x 12
210lb x 10
250lb x 8, 7, 6, 6

CALF RAISE:
100lb x 25
170lb x 15, 12, 12, 12

HANGING AB CRUNCHES:
15, 15, 15


Sunday the 11th of August 2013:

REST & RECOVERY DAY:)
 
Shrek said:
Mick, that's not a leg workout. It's squat and partial calf.
Click to expand...

You may notice there are two 'leg days', one is Squats and calf raise only (yesterday).

The other is Leg extensions, leg curls, leg press as as well as calf raises again.

Don't think I need more than that, what else would you do after squats?? To be honest I have trouble walking after doing them, never felt a need to do anything after them.
 
Monday the 12th of August 2013:

CHEST/BACK/ABS:

INCLINE BENCH PRESS:
80lb x 25
120lb x 15
150lb x 10, 10, 8, 8

DIPS:
10, 10, 10, 10

WIDE GRIP CHIN UPS:
15 reps

LAT PULLDOWN:
70lb x 30
160lb x 10, 10, 8, 8

INCLINE SIT UPS (level 3 of 5):
25, 25, 25
 
Tuesday the 13th of August 2013:

SHOULDERS/ARMS/ABS:

MILITARY PRESS:
85lb x 15
120lb x 12, 10, 10, 8

DB SIDE LATERALS:
30lb x 10, 10, 10, 10

EZ BAR PREACHER BENCH CURLS:
50lb x 20
80lb x 10, 10, 10, 10

ALTERNATE DB CURLS:
40lb DB x15 reps each arm

SEATED TRICEP EXTENSIONS (tricep bar):
35lb x 20
65lb x 12, 12, 12, 10

REVERSE BENCH PUSH UPS:
20, 20, 20, 20

AB CRUNCHES:
25, 25, 25, 25, 25
 
You must log in or register to reply here.
Top