• 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.

Postie's 2013 Transformation

FRIDAY 25th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 8
14.5kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
10kg x 8, 8, 8, 7

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
72.5kg x 6, 5, 5, 5

 Side Raises (60 sec)
10.75kg x 8, 8, 8, 8

BB Shrugs (90 sec)
120kg x 10
140kg x 10
150kg x 10
160kg x 8
170kg x 5
180kg x 5
185kg x 5
 
SATURDAY 26th OCTOBER

LEGS & BICEPS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
140kg x 5, 5
150kg x 5
160kg x 4

Seated Calf Raise (60 sec)
80kg x 15
130kg x 12, 12, 12, 12

Leg Extension (60 sec)
80kg x 10, 10, 10, 10

Leg Curls (60 sec)
50kg x 10, 10, 10, 10


Barbell Curls (60 sec)
35kg x 8
45kg x 8, 8, 7

Incline DB Curls (60 sec)
12.5kg x 10, 10, 10
 
SUNDAY 27th OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 5
95kg x 5, 5, 5, 4 Couldn't get that last rep out

Incline DB Flys (90 sec)
25kg x 10, 10, 10, 10

DIPS (60 sec)
Bodyweight x 10, 10, 10, 10

DB Floor Press (90 sec)
25kg x 12, 12, 10, 10


Cable Pressdown ( 60 sec)
38.5kg x 8, 8, 8

Lying Tricep Extension (60 sec)
15kg x 8, 8, 8

Rope Cable Pressdown ( 60 sec)
31kg x 8, 8, 7

I have decided I will keep bulking until I can hit 1 set of 5 x 100kg on Incline Bench. Hopefully it isn't to far away.
 
MONDAY 28th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
100kg x 8, 8
115kg x 5, 5

Wide Grip Pull Up (60 sec)
BW x 6, 6, 6, 6

T Bar Row (90 sec)
85kg x 8
95kg x 8
110kg x 5, 5, 5, 5

Deadlift (120 sec)
120kg x 8
140kg x 5
150kg x 5
160kg x 5
170kg x 3, 3
 
TUESDAY 29th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
15kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
10kg x 8, 8, 8, 8

BB Seated Military Press (90 sec)
40kg x 10
50kg x 10
60kg x 8
75kg x 5, 4
60kg x 8, 8

BB Shrugs (90 sec)
120kg x 10
140kg x 10
150kg x 10
160kg x 8, 8, 8, 8
 
THURSDAY 31st OCTOBER

LEGS & BICEPS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
140kg x 8
150kg x 5


Seated Calf Raise (60 sec)
135kg x 12, 12, 12, 12

Leg Extension (60 sec)
80kg x 12, 12, 10, 10

Leg Curls (60 sec)
52.5kg x 10, 10, 8, 8


Barbell Curls (60 sec)
35kg x 8
40kg x 8, 8, 8
45kg x 8, 8

Incline DB Curls (60 sec)
13.25kg x 8, 8, 8
 
FRIDAY 1st NOVEMBER

 CHEST

Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 10
80kg x 8, 8, 8
Drop set 80kg x 8, 70kg x 5, 60kg x 5, 50kg x 7 (no rest)

Incline DB Flys (90 sec)
26.25kg x 8, 8, 8, 6

DIPS (60 sec)
Bodyweight x 10, 10, 10, 10, 10, 8, 8

DB Floor Press (90 sec)
25kg x 10, 8, 8, 8
 
I decided to do CBL again after bulking for the last 3 months (well if that is what you call throwing as much food down my throat as I could). CBL really worked for me last time and it is something I can easily stick to. I am on my 7th day of the prep phase and have decided to carb up tonight. (Looking forward to it).

SATURDAY 16th NOVEMBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 8
80kg x 8, 8

Flat Bench Press (90 sec)
80kg x 5
90kg x 5
100kg x 3, 3 Thought I would push a few more reps out as I did 100kg x 5 on Incline Bench last week. Put it down to lousy form and no energy atm.

Incline DB Flys (90 sec)
26.25kg x 8, 6, 6, 6

DIPS (60 sec)
Bodyweight (104kg) x 12, 10, 10, 10

DB Floor Press (90 sec)
27.5kg x 8, 8, 8, 8


Rope Cable Pressdown ( 60 sec)
30kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
15kg x 8, 8, 8, 8

First time I have done flat bench in a while. I stopped due to shoulder issues but it has been feeling really good lately. It felt quite strange after doing incline for so long. I will have to keep it light and work on my form.
 
SUNDAY 17th NOVEMBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
105kg x 8, 8, 8, 8

Wide Grip Pull Up (60 sec)
BW x 8, 7, 7, 6

Deadlift (120 sec)
120kg x 5
140kg x 5
150kg x 5
160kg x 5
170kg x 1
180kg x 1

Straight Arm Pulldown - Rope (60 sec)
32.5kg x 10, 10, 8, 8
 
MONDAY 18TH NOVEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
13.25kg x 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8, 8, 8, 8
70kg x 5, 5

 Side Raises (60 sec)
8.75kg x 10, 10, 10, 10

 BB Shrugs (90 sec)
120kg x 10
140kg x 10
150kg x 10
160kg x 8
170kg x 8
180kg x 5
 
TUESDAY 19TH NOVEMBER

LEGS & BICEPS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
140kg x 5, 5, 5, 5


Seated Calf Raise (60 sec)
80kg x 12
145kg x 12, 12, 12, 12

Leg Extension (60 sec)
80kg x 10, 10, 10, 10

Leg Curls (60 sec)
55kg x 10, 8, 7, 7


Barbell Curls (60 sec)
35kg x 8
45kg x 8, 8, 6, 6

Incline DB Curls (60 sec)
15kg x 8, 8, 8
 
WEDNESDAY 20th NOVEMBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 10
80kg x 8, 8

Flat Bench Press (90 sec)
80kg x 5
90kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
26.25kg x 8, 7, 6, 6

DIPS (60 sec)
Bodyweight (104kg) x 10, 10, 8, 8

DB Floor Press (90 sec)
27.5kg x 8, 8, 8, 8


Rope Cable Pressdown ( 60 sec)
31kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
15kg x 8, 8, 8, 8
 
THURSDAY 21st NOVEMBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
107.5kg x 8, 8, 8, 8

Wide Grip Pull Up (60 sec)
BW x 8, 7, 7, 6

Deadlift (120 sec)
120kg x 5
140kg x 5
150kg x 5
I stopped here after a sharp pain in my lower back. Rather be cautious then risk an injury.

Straight Arm Pulldown - Rope (60 sec)
35kg x 8, 8, 8, 8
 
FRIDAY 22nd NOVEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
14.5kg x 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
62.5kg x 8, 8, 8, 8
70kg x 5
80kg x 1

 Side Raises (60 sec)
9.25kg x 10, 10, 10, 10

 BB Shrugs (90 sec)
120kg x 10
140kg x 10
150kg x 10
160kg x 8
170kg x 8, 8
 
MONDAY 25th NOVEMBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 10
85kg x 6, 6, 6, 6

Flat Bench Press (90 sec)
90kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
27.5kg x 6, 6, 6, 6

DIPS (60 sec)
Bodyweight (104kg) x 10, 8, 8, 8


Rope Cable Pressdown ( 60 sec)
32.5kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
15kg x 8, 8, 8, 8
 
TUESDAY 26th NOVEMBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
110kg x 6, 6, 6, 6

Wide Grip Pull Up (60 sec)
BW x 8, 7, 7, 6

Deadlift (120 sec)
120kg x 6
140kg x 6, 6, 6, 6, 6 - I decided to drop the weight and work on my form

Straight Arm Pulldown - Rope (60 sec)
35kg x 8, 8, 8, 8
 
WEDNESDAY 27th NOVEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
15kg x 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
65kg x 6, 6, 6, 6, 6

 Side Raises (60 sec)
9.5kg x 10, 10, 10, 10

 BB Shrugs (90 sec)
120kg x 8
140kg x 8
175kg x 6, 6, 6, 6, 6
 
THURSDAY 28TH NOVEMBER

LEGS & BICEPS

Squat (90 sec)
60kg x 10
80kg x 10
100kg x 10
120kg x 8
145kg x 6, 6, 6, 6

Seated Calf Raise (60 sec)
80kg x 12
145kg x 12, 12, 12, 12

Barbell Curls (60 sec)
35kg x 8
45kg x 8, 8, 7, 7

Incline DB Curls (60 sec)
15.5kg x 8, 8, 8, 8

Short leg workout today as I ran out of time - kids had little A's
 
FRIDAY 29th NOVEMBER

 CHEST & TRI'S

Flat Bench Press (90 sec )
40kg x 10
60kg x 10
80kg x 8
95kg x 5, 5, 5, 5

Incline Bench Press (90 sec)
85kg x 6, 6, 5, 4

Incline DB Flys (90 sec)
20kg x 10, 10, 10, 10

DIPS (60 sec)
Bodyweight x 12, 10, 10, 8


Rope Cable Pressdown ( 60 sec)
32.5kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
15.5kg x 8, 7, 7, 7
 
You must log in or register to reply here.
Top