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Postie's 2013 Transformation

WEDNESDAY 3rd APRIL

SHOULDERS

Seated Bent Over Lat Raises
17kg x 10, 9, 8, 8

BB Military Press
60kg x 10, 8, 7, 6

Side Raises
10kg x 10, 9, 8, 8

BB Shrugs
125kg x 10, 10, 10, 10
 
GROAR said:
60 x 10 on MP. = Solid.
Click to expand...

Thanks mate. I try to keep my rest to a minimum between sets, hence the drop in reps.



I have really missed doing legs. The swelling has gone down in my knee and it doesnt hurt when I bend it. However it doesn't feel 100% when I do a bodyweight squat so I dont want to risk it.

Thought I would start off doing some deadlifts. It has been almost 5 years since I last did them so I took it easy.

THURSDAY 4th APRIL

LEGS

Deadlift
110kg x 12, 10, 10, 8

Leg Extension
20kg x 40

Leg Curl
20kg x 40

My knee felt pretty good when I finished. I just need to take it slow and ease back into it.
 
I found it hard to get out of bed this morning. Hammys and glutes were killing me. However it was good to start back into legs again.



SATURDAY 6th APRIL

 CHEST & TRI'S

BB Incline Bench Press
82.5kg x 8, 7, 6, 4

Incline DB Flys
25kg x 10, 9, 8, 7

DIPS
Bodyweight x 12, 12, 10, 10

DB Floor Press
25kg x 10, 10, 10, 8

Tricep Cable Pressdown
30kg x 12, 11, 9

Lying Dumbbell Extensions
10kg x 10, 10, 10


I struggled with my bench press today. The reps were lower than my last workout, but I put this down to being tired. I really lacked motivation to workout but was glad I pushed myself at the end.
 
MONDAY 8th APRIL

 BACK & BICEPS

Bent Over Barbell Row
100kg x 10, 10, 8, 7

T Bar Row
95kg x 8, 7, 7, 7

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
32.5kg x 10, 8, 8, 8

Barbell Curls
35kg x 12, 9, 7

Concentration Curls
13kg x 8, 7, 7
 
TUESDAY 9th APRIL

SHOULDERS

Seated Bent Over Lat Raises
17kg x 11, 10, 10, 8

BB Military Press
60kg x 10, 9, 8, 7

Side Raises
10kg x 10, 10, 9, 8

BB Shrugs
130kg x 11, 8, 8, 8
 
WEDNESDAY 10th APRIL

LEGS

Deadlift
120kg x 12, 10, 8, 8

Leg Extension
30kg x 40, 30, 30

Leg Curl
30kg x 20, 20, 15


My knee felt really good today but I am still going to leave it a few weeks before doing light squats.

I felt like I could have gotten more reps out in my deadlifts but my grip strength let me down. I am enjoying these, I wish I had started them sooner.
 
THURSDAY 11th APRIL

 CHEST & TRI'S

BB Incline Bench Press
70kg x 12, 12, 9, 8

Incline DB Flys
20kg x 14, 12, 12, 12

DIPS
Bodyweight x 12, 11, 10, 9

DB Floor Press
21kg x 12, 12, 11, 10

Tricep Cable Pressdown
27.5kg x 14, 12, 12

Lying Dumbbell Extensions
9.5kg x 12, 10, 10

Rope Pressdown
22.5kg x 12, 10, 10
 
FRIDAY 12th APRIL

 BACK & BICEPS

Bent Over Barbell Row
90kg x 14, 14, 12, 10

T Bar Row
80kg x 15, 15, 12, 12

Chin Ups
30(total) Bodyweight

Straight Arm Pull Down (Rope)
27.5kg x 15, 15, 11, 11

Barbell Curls
32.5kg x 114, 12, 8

Concentration Curls
10kg x 12, 11, 10

Hammer Curls
10kg x 15, 15, 12
 
SATURDAY 13th APRIL

SHOULDERS

Seated Bent Over Lat Raises
15kg x 14, 12, 12, 12

BB Seated Military Press
52.5kg x 14, 11, 10, 10

Side Raises
8kg x 12, 12, 10, 10

BB Shrugs
120kg x 12, 10, 10, 8
 
I decided yesterday I would take a break from my current routine and try a version of GVT. I plan to run this for 4 weeks.


MONDAY 15th APRIL

 CHEST

BB Incline Bench Press
55kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9

Incline DB Flys
18kg x 15, 12, 12, 12, 12


In future I might Superset chest and back.
Feeling like shit today due to a cold, so only did chest (better than nothing)
 
You'll wanna et well and sleep well doing GVT. Can be very taxing done correctly.

Your 10 sets should be something like this or the weight is too light.

10,10,10,10,10,10,9,8,7,5 or similar.
 
GROAR said:
You'll wanna et well and sleep well doing GVT. Can be very taxing done correctly.

Your 10 sets should be something like this or the weight is too light.

10,10,10,10,10,10,9,8,7,5 or similar.
Click to expand...


Thanks for the advice mate. Just using the first workout of each bodypart to access how much weight I needed.
 
Last edited:
MONDAY 16th APRIL

 BACK

 Bent Over Barbell Row
80kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 8

T Bar Row
80kg x 15, 12, 12, 12, 10
 
Wednesday 17th APRIL

SHOULDERS


BB Seated Military Press
47.5kg x 10, 10, 10, 10, 10, 9, 8, 7, 7, 7

BB Shrugs
110kg x 15, 12, 12, 12, 12


Feeling shattered at the end of the workout. Still trying to get over this cold.
 
FRIDAY 19th APRIL

 CHEST & TRI'S

BB Incline Bench Press
57.5kg x 10, 10, 10, 10, 10, 10, 10, 8, 8, 7

Incline DB Flys
18kg x 15, 12, 12, 12, 12

Tricep Cable Pressdown
25kg x 15, 12, 12, 12
 
SUNDAY 21st APRIL

 BACK & BICEPS

Bent Over Barbell Row
82.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9

Chin Ups
40 (total) x Bodyweight

Barbell Curls
30kg x 15, 10, 10
 
Monday 22nd APRIL

SHOULDERS


BB Seated Military Press
47.5kg x 10, 10, 10, 10, 10, 10, 8, 8, 8, 8

BB Shrugs
115kg x 12, 12, 12, 10, 10
 
TUESDAY 23rd APRIL

LEGS

Deadlift
90kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Leg Extension
45kg x 20, 15, 15, 15, 15
 
WEDNESDAY 24th APRIL

 CHEST & TRI'S

BB Incline Bench Press
60kg x 10, 10, 10, 10, 10, 9, 8, 8, 7, 6

Incline DB Flys
19kg x 12, 12, 12, 10, 10

Tricep Cable Pressdown
27.5kg x 12, 12, 12, 12, 12
 
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