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Big Mick's 2013 Body Transformation

Big Mick

"2014 - Kunce of the year"
Wednesday the 14th of August 2013:

LEGS

LEG EXTENSIONS:
40lb x 30
90lb x 15, 15, 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 15, 15, 12, 12
 
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Big Mick

"2014 - Kunce of the year"
Thursday the 15th of August 2013:

CHEST/BACK/ABS

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

DB FLYERS:
50lb x 10

WIDE GRIP CHIN UP:
15 reps

BEND OVER ROWS (thick bar):
70lb x 25
170lb x 10, 9, 8, 8

AB CRUNCHES:
25, 25, 25, 25, 25
 

Big Mick

"2014 - Kunce of the year"
Still training but sick of logging here, will give logging a rest.

Will have all of next week off training as I am away on Holidays for a week, so no training, just resting and growing, last workout this arvo, then a full seven days off:)
 

Big Mick

"2014 - Kunce of the year"
Well came back early and started training again today, so only missed three session:)

CHEST/BACK day today, so I got to use my latest addition to my Home "Garage" Gym, all Samson Equipment of Course:

Total cost for both items $300 even:):)

One for chest:



One for Back:

 

Big Mick

"2014 - Kunce of the year"
After reading another thread I am starting on the 5/3/1 training method today

Did my first workout today after working out the %tages of my 1MR lifts, found it a bit easy, but I think once I get into it I will probably change my mind, I do feel the muscles after the workout so all should be well.

Following This:

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

http://www.t-nation.com/free_online...aining_performance/how_to_build_pure_strength


Monday 9th of September 2013:

PRESS:
Set 1 - 95lb x 5 reps
Set 2 - 110lb x 5 reps
Set 3 - 125lb x 7 reps

BENCH PRESS:
125lb - 5 sets of 10 reps

LAT PULLDOWN:
120lb - 5 sets of 10 reps

PREACHER CURLS:
50lb - 3 sets of 10 reps

TRICEP PUSH DOWN:
60lb - 3 sets of 10 reps
 
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Big Mick

"2014 - Kunce of the year"
Tuesday the 10th of September 2013:

Cardio:
Tread Mill, 20 minutes, 6.6km/8km one minute intervals total 2.4km

5/3/1 :

DEAD LIFT:
Set 1 - 230lb x 5
Set 2 - 265lb x 5
Set 3 - 300lb x 5

SQUAT
150lb - 5 sets of 10 reps

ABS:
5 sets of 20 reps

Seemed like a short workout but pretty intense, I can see future weeks becoming a ball buster:)
 

Big Mick

"2014 - Kunce of the year"
Wednesday the 11th of September 2013:

Rest day from weights today, so I upped the cardio a bit since I am still on a mission to see my abs one more time :)

Tread Mill, 38minutes, 6.6km/8.8km one minute intervals total 5km
 

Big Mick

"2014 - Kunce of the year"
Thursday the 12th of September 2013:

Cardio:
Tread Mill, 23 minutes, 6.6km/8.8km one minute intervals total 3.0km

5/3/1 :

BENCH PRESS:
Warm Up:
125lb x 5
125lb x 5

Set 1 - 165lb x 5
Set 2 - 190lb x 5
Set 3 - 215lb x 9

MILITARY PRESS:
80lb - 5 sets of 10 reps

T BAR ROWS:
100lb - 5 sets of 10 reps

CURLS:
50lb - 3 sets of 10 reps

TRICEP PUSH DOWN:
60lb - 3 sets of 10 reps
 
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Big Mick

"2014 - Kunce of the year"
:eek:Friday the 13th:eek:of September 2013

5/3/1

SQUATS:
Warm Up:
130lb x 5
155lb x 5

Set 1 - 200lb x 5
Set 2 - 230lb x 5
Set 3 - 260lb x 6

DEAD LIFT:
200lb - 5 sets of 10 reps

ABS:
5 x 20 ab crunches

New heading to the pub for dinner and for friday the 13th piss up:)
 

Big Mick

"2014 - Kunce of the year"
Two rest days, this evening I worked out all next weeks workouts to take me to next week end, and wrote them down, so will be easy, get home from work and start smashing it.:)

Looking forward to hitting the Gym tomorrow arvo:):)
 

Big Mick

"2014 - Kunce of the year"
Week 2 of 5/3/1:

Monday the 16th of September 2013:

PRESS:
Warm Up:
65lb x 5
75lb x 5

Set 1 - 105lb x 3 reps
Set 2 - 120lb x 3 reps
Set 3 - 135lb x 7 reps

BENCH PRESS:
125lb - 5 sets of 10 reps

LAT PULLDOWN:
120lb - 5 sets of 10 reps

PREACHER CURLS:
50lb - 3 sets of 10 reps

TRICEP PUSH DOWN:
60lb - 3 sets of 10 reps
 
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Big Mick

"2014 - Kunce of the year"
Tuesday the 17th of September 2013:

5/3/1 :

DEAD LIFT:

Warm Up:
145lb x 5
185lb x 5

Set 1 - 250lb x 3
Set 2 - 285lb x 3
Set 3 - 320lb x 4

SQUAT
150lb - 5 sets of 10 reps

AB CRUNCHES:
5 sets of 20 reps
 

Big Mick

"2014 - Kunce of the year"
Wednesday the 18th of September 2013:

Rest Day.

Foam rolling for my lower back this morining:)

Might see about doing some cardio or HIIT this arvo.
 
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