• 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

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
 
Last edited:
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
 
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:)
 
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:

 
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
 
Last edited:
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:)
 
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
 
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
 
Last edited:
: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:)
 
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:):)
 
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
 
Last edited:
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
 
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.
 
Top