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Postie's 2013 Transformation

TUESDAY 23rd JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
95kg x 10, 10, 10, 8

Pull Up (60 sec)
BW x 7, 7, 6, 6

T Bar Row (90 sec)
90kg x 10, 10, 10, 10

Deadlift (90 sec)
125kg x 10, 10, 10, 8

Barbell Curls (60 sec)
35kg x 10, 10, 8, 8

Hammer Curls (60 sec)
12kg x 10, 8, 8, 8
 
WEDNESDAY 24th JULY

SHOULDERS

Face Pulls (60 sec)
25kg x 12, 12, 12, 12

Seated Bent Over Lat Raises (60 sec)
17kg x 10, 8, 8, 8

BB Seated Military Press (90 sec)
55kg x 8, 8, 8, 8

Side Raises (60 sec)
9.5kg x 10, 10, 8, 8

BB Shrugs (90 sec)
135kg x 10, 10, 10, 8
 
THURSDAY 25th JULY

LEGS

Squat (90 sec)
125kg x 8, 8, 8, 6

Leg Extension (60 sec)
75kg x 10, 10, 10, 10

Leg Curls (60 sec)
45kg x 10, 8, 8, 8

I think I am due for a change in routine. Just not sure what to do.
 
SATURDAY 27th JULY

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
75kg x 10, 9, 8, 7

Incline DB Flys (90 sec)
23.5kg x 10, 10, 10, 10

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

DB Floor Press (90 sec)
23.5kg x 10, 10, 10, 10

Rope Cable Pressdown ( 60 sec)
20kg x 15, 15, 12, 12

Lying Tricep Extension (60 sec)
10.5kg x 10, 10, 10, 8
 
MONDAY 29th JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
95kg x 10, 10, 10, 10

Pull Up (60 sec)
BW x 7, 7, 7, 6

T Bar Row (90 sec)
92.5kg x 10, 10, 10, 10

Deadlift (90 sec)
130kg x 10, 10, 8, 8

Barbell Curls (60 sec)
35kg x 10, 10, 8, 7

Hammer Curls (60 sec)
12kg x 10, 8, 8, 8
 
TUESDAY 30th JULY

SHOULDERS

Face Pulls (60 sec)
25kg x 12, 12, 12, 12

Seated Bent Over Lat Raises (60 sec)
17kg x 10, 10, 8, 8

BB Seated Military Press (90 sec)
55kg x 8, 8, 8, 8

Side Raises (60 sec)
9.5kg x 10, 10, 10, 8

BB Shrugs (90 sec)
140kg x 8, 8, 8, 7
 
WEDNESDAY 31st JULY

LEGS

Squat (90 sec)
125kg x 8, 8
120kg x 8, 8
80kg x 12, 12

Leg Extension (60 sec)
50kg x 15, 15, 15, 15

Leg Curls (60 sec)
40kg x 10, 10, 10, 10
 
FRIDAY 2nd AUGUST

 CHEST & TRI'S

Incline DB Flys (90 sec)
25kg x 12, 10, 10, 10, 10

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

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

Rope Cable Pressdown ( 60 sec)
22.5kg x 12, 12, 12, 10, 10

Lying Tricep Extension (60 sec)
10.5kg x 10, 10, 10, 8, 8

My left shoulder has been playing up during benching the last few weeks. I usually get the pain when I use a barbell so have decided to drop that exercise for a while and see how it goes.
 
SATURDAY 3rd AUGUST

BACK

Bent Over Barbell Row (90 sec)
97.55kg x 10, 10, 10, 8, 8

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

Deadlift (90 sec)
130kg x 10, 10, 10, 10, 10

Short and sweet. No energy today, I had to force myself to go out and train.
 
MONDAY 5th AUGUST

SHOULDERS

Face Pulls (60 sec)
27.5kg x 12, 12, 12, 12, 12

Seated Bent Over Lat Raises (60 sec)
15kg x 15, 12, 12, 10, 10

BB Seated Military Press (90 sec)
45kg x 12, 12, 12, 10, 10

Side Raises (60 sec)
9.5kg x 10, 10, 10, 10, 8

BB Shrugs (90 sec)
120kg x 15, 12, 12, 12, 12
 
TUESDAY 6th AUGUST

LEGS

Squat (90 sec)
100kg x 12, 12, 12, 10, 10

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

Leg Curls (60 sec)
40kg x 12, 12, 10, 10, 10
 
WEDNESDAY 7th AUGUST

 CHEST & TRI'S

Incline DB Flys (90 sec)
25.5kg x 10, 10, 10, 10, 10

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

DB Floor Press (90 sec)
25.5kg x 10, 10, 10, 10, 10

Rope Cable Pressdown ( 60 sec)
25kg x 10, 10, 8, 8

Lying Tricep Extension (60 sec)
10.5kg x 10, 10, 10, 10
 
Last edited:
THURSDAY 8th AUGUST

BACK & BI's

Bent Over Barbell Row (90 sec)
80kg x 12, 12, 12, 12, 12

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

Deadlift (120 sec)
130kg x 12, 12, 11, 10

Barbell Curls (60 sec)
35kg x 12, 10, 8, 8
 
TUESDAY 13th AUGUST

 CHEST & TRI'S

Incline DB Flys (90 sec)
27.5kg x 8, 8, 8, 8, 8

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

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

Rope Cable Pressdown ( 60 sec)
27.5kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
12kg x 8, 8, 8, 8

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THURSDAY 15th AUGUST

BACK & BI's

Bent Over Barbell Row (120 sec)
100kg x 8, 8, 8, 8, 8

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

Deadlift (120 sec)
140kg x 5, 5, 5, 5, 5

Barbell Curls (60 sec)
37.5kg x 8, 8, 8, 8

Hammer Curls (60 sec)
12.5kg x 10, 10, 10, 10
 
I decided to take a few weeks off due to nagging injuries/work etc.
I have been sitting around 95 - 96kg for the last month and have been happy with my progress so far. I have decided now to do a slow bulk. My lifts have all stalled and it will be good to get back into a calorie surplus.


MONDAY 2nd SEPTEMBER

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
40kg x 10
60kg x 8
75kg x 8, 8, 6, 5

Incline DB Flys (90 sec)
25.5kg x 8, 8, 8, 6

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

DB Floor Press (90 sec)
25.5kg x 8, 8, 8, 6

Rope Cable Pressdown ( 60 sec)
27.5kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
13kg x 8, 8, 8, 8



TUESDAY 3rd SEPTEMBER

BACK & BI's

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

Pull Up (60 sec)
BW x 7, 6, 6, 6

T Bar Row (90 sec)
90kg x 8, 8, 8, 8

Deadlift (90 sec)
100kg x 10
140kg x 8, 8, 6, 6

Barbell Curls (60 sec)
37.5kg x 8, 8, 8, 6

Hammer Curls (60 sec)
13kg x 8, 8, 8, 8
 
WEDNESDAY 4th SEPTEMBER

SHOULDERS

Face Pulls (60 sec)
15kg x 10
20kg x 10
25kg x 8, 8, 8, 8

Bent Over Lat Raises (60 sec)
10.5kg x 10, 10, 10, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
55kg x 8, 8, 8, 8

Side Raises (60 sec)
9.5kg x 8, 8, 8, 8

BB Shrugs (90 sec)
135kg x 8, 8, 8, 6



THURSDAY 5th SEPTEMBER

LEGS

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

Leg Extension (60 sec)
60kg x 10
70kg x 10, 10, 10, 10

Leg Curls (60 sec)
40kg x 10, 10, 10, 10
 
FRIDAY 6th SEPTEMBER

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
40kg x 8
60kg x 8
75kg x 8 (Gave up on bench after this set)

Incline DB Flys (90 sec)
25.5kg x 8, 8, 8, 8, 8

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

DB Floor Press (90 sec)
25.5kg x 8, 8, 8, 8, 8

Pullover (60 sec)
25kg x 10, 10

Rope Cable Pressdown ( 60 sec)
28.5kg x 8, 8, 7, 7

Lying Tricep Extension (60 sec)
12kg x 8, 8, 8, 8

For a while now I have been having niggling shoulder pain when I benched or overhead pressed. The pain eminates from my shoulder down the side delt and into my tricep. I took the few weeks off to rest and since starting back I can press without pain but I still get it once I bench. I am not sure if it is a mobility issue or something else. It dosn't hurt at any other time and I can floor press with dumbells without to much discomfort.

I think I may just have to give up benching for now as I dont want to create a major injury. Anyone have any ideas for chest exercises that will add mass to the pecs?
 
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