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Postie's 2013 Transformation

FRIDAY 13th SEPTEMBER

 CHEST & TRI'S

DB Incline Bench Press (90 sec )
25kg x 8
28.5kg x 8, 8, 7, 6

Incline DB Flys (90 sec)
22.5kg x 8, 8, 8, 8

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

DB Floor Press (90 sec)
28.5kg x 8, 7, 7, 7


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

Lying Tricep Extension (60 sec)
12kg x 10, 10, 8

Rope Cable Pressdown ( 60 sec)
20kg x 8, 8, 8
 
SATURDAY 14th SEPTEMBER

BACK & BI's

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
105kg x 8, 8, 7, 7

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

T Bar Row (90 sec)
92.5kg x 8, 8, 8, 8

Deadlift (120 sec)
100kg x 8
120kg x 8
130kg x 8
140kg x 8
150kg x 5, 5, 5, 4 (had more in the tank but grip gave out on the last)

Barbell Curls (60 sec)
40kg x 8, 8, 7

Incline DB Curls (60 sec)8kg x 10, 10 ,10

Hammer Curls (60 sec)
12.5kg x 10, 10, 10
 
SUNDAY 15th SEPTEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)

5kg x 10
12kg x 10, 10, 8, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8, 8, 8, 7
70kg x 4
75kg x 1 (Thought I would test my 1RM. Nearly had 2 in me)
Side Raises (60 sec)
10kg x 8, 8, 8, 8

BB Shrugs (90 sec)
100kg x 8
140kg x 8, 8, 8, 8
150kg x 8
160kg x 5
 
MONDAY 16th SEPTEMBER

LEGS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
125kg x 8, 8, 8

Seated Calf Raise (60 sec)
90kg x 30
100kg x 20, 20, 20, 20

Short and sweet as I had a big day and ran out of time.
 
TUESDAY 17th SEPTEMBER

 CHEST & TRI'S

DB Incline Bench Press (90 sec )
25kg x 8
28.5kg x 8, 8, 8, 8
30kg x 8, 8, 7, 6

Incline DB Flys (90 sec)
25kg x 8, 8, 8, 8

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

DB Floor Press (90 sec)
28.5kg x 8, 8, 8, 6


Cable Pressdown ( 60 sec)
25kg x 10
27.5kg x 10, 10, 9

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

Rope Cable Pressdown ( 60 sec)
20kg x 10, 10, 10
 
WEDNESDAY 18th SEPTEMBER

BACK & BI's

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 7, 6, 6, 6

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

Deadlift (120 sec)
100kg x 10
120kg x 8
130kg x 8
140kg x 8
150kg x 5, 5
155kg x 2
160kg x 2
170kg x 1
175kg x 1

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

Incline DB Curls (60 sec)
9.5kg x 10, 10 ,10

Hammer Curls (60 sec)
14kg x 10, 10, 10
 
THURSDAY 19th SEPTEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)

9.5kg x 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 10
50kg x 8
62.5kg x 8, 7, 6, 6
70kg x 4
Side Raises (60 sec)
10.75kg x 8, 8, 8, 6

BB Shrugs (90 sec)
100kg x 10
140kg x 8, 8,
150kg x 8, 8, 8, 8
 
SUNDAY 22nd SEPTEMBER

 CHEST & TRI'S

DB Incline Bench Press (90 sec )
25kg x 8, 8
30kg x 8, 8, 8, 8, 7

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

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

DB Floor Press (90 sec)
30kg x 7, 7, 6, 6


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

Lying Tricep Extension (60 sec)
12kg x 10, 10, 10

Rope Cable Pressdown ( 60 sec)
22.5kg x 10, 10, 10
 
MONDAY23rd SEPTEMBER

BACK & BI's

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
110kg x 8, 8, 7, 7

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

T Bar Row (90 sec)
97.5kg x 8, 8
100kg x 8, 8

Deadlift (120 sec)
100kg x 8
120kg x 8
130kg x 8
140kg x 8
150kg x 5, 5

Barbell Curls (60 sec)
42.5kg x 8, 8, 6

Incline DB Curls (60 sec)
10.75kg x 8, 8, 8

Hammer Curls (60 sec)
15kg x 8, 8, 8
 
TUESDAY 24th SEPTEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)

10kg x 10, 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
62.5kg x 8, 8, 7, 7
70kg x 4
Side Raises (60 sec)
10.75kg x 8, 8, 8, 8

BB Shrugs (90 sec)
100kg x 8
140kg x 8
150kg x 8, 8
155kg x 5, 5, 5, 5
 
WEDNESDAY 25th AUGUST

LEGS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5, 5, 5, 5

Seated Calf Raise (60 sec)
110kg x 15, 15, 15, 15

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

Leg Curls (60 sec)
45kg x 10, 10, 10, 10
 
THURSDAY 26th SEPTEMBER

 CHEST & TRI'S

DB Incline Bench Press (90 sec )
25kg x 8, 8
30kg x 8, 8, 8, 8

Incline DB Flys (90 sec)
28.75kg x 8, 8, 8, 8

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

DB Floor Press (90 sec)
28.75kg x 8, 8
30kg x 8, 8, 7, 6


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

Lying Tricep Extension (60 sec)
12.5kg x 10, 10, 9

Rope Cable Pressdown ( 60 sec)
25kg x 8, 8, 8
 
FRIDAY 27th SEPTEMBER

BACK &

Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8, 8, 8 - I decided to drop the weight a little as I felt like I was starting to stand up

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

Chin Up (60 sec)
BW x 8, 8

I had to stop the workout here as we had friends drop in. It was probably as good thing as I felt like shit anyway.
 
SATURDAY 28th SEPTEMBER

SHOULDERS

Bent Over Lat Raises (60 sec)

10.75kg x 10, 10, 10, 10

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
62.5kg x 8, 8, 8, 8 - I just managed to lock the last rep out
70kg x 5, 5
75kg x 2
80kg x 2 - Had the kids cheering me on for this last set. Gave me some inspiration to push them out.
85kg x F

Side Raises (60 sec)
11.25kg x 8, 8, 8, 7

BB Shrugs (90 sec)
100kg x 8
140kg x 8
150kg x 8, 8
155kg x 5, 5
160kg x 5, 5
165kg x 5
170kg x 5

Cable One Arm Reverse Fly (60 sec)
x 10, 10, 10, 10
 
SUNDAY 29th SEPTEMBER

I was going to have a rest day but decided to finish off Fridays workout

Deadlift (120 sec)
60kg x 10
80kg x 10
100kg x 10
120kg x 8
130kg x 8
140kg x 8
150kg x 5
160kg x 5
170kg x 2
175kg x 1
180kg x 1

Barbell Curls (60 sec)
35kg x 8
42.5kg x 8, 8, 7

Incline DB Curls (60 sec)
12kg x 8, 8, 8

Hammer Curls (60 sec)
15.75 kg x 10, 10, 8
 
TUESDAY 1st OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 8,8
85kg x 5, 4

Incline DB Flys (90 sec)
30kg x 8, 6, 5, 5

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

DB Floor Press (90 sec)
30kg x 8, 8, 8, 8


Cable Pressdown ( 60 sec)
33.5kg x 8, 8, 8

Lying Tricep Extension (60 sec)
13.25kg x 8, 8, 8

Rope Cable Pressdown ( 60 sec)
26kg x 10, 8, 8
 
WEDNESDAY 2nd OCTOBER

BACK

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

Wide Grip Pull Up (60 sec)
BW x 6, 5, 5, 5

T Bar Row (90 sec)
85kg x 8
95kg x 8
100kg x 8, 7, 7, 7

Deadlift (120 sec)
100kg x 8
120kg x 8
130kg x 8
140kg x 5
150kg x 5
 
THURSDAY 3rd OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 12
12kg x 8, 8, 8, 8

BB Seated Military Press (90 sec)
40kg x 10
50kg x 8
65kg x 8, 7, 7, 6
70kg x 5
Side Raises (60 sec)
12kg x 8, 8, 7, 6

BB Shrugs (90 sec)
120kg x 10
140kg x 10
150kg x 8
160kg x 8
170kg x 5, 5

Cable One Arm Reverse Fly (60 sec)
x 10, 10, 10, 10
 
MONDAY 7th OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 10
60kg x 10
70kg x 8
80kg x 8
85kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
30kg x 8, 8, 8, 6

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

DB Floor Press (90 sec)
30kg x 8, 8, 8, 8


Cable Pressdown ( 60 sec)
35kg x 8, 8, 8

Lying Tricep Extension (60 sec)
13.75kg x 8, 8, 8

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

BACK

Bent Over Barbell Row (90 sec)
40kg x 10
60kg x 10
80kg x 10
95kg x 8
100kg x 8, 8, 8, 8
105kg x 5, 5

T Bar Row (90 sec)
85kg x 8
95kg x 8
100kg x 8, 8, 8, 8

Deadlift (120 sec)
100kg x 8
120kg x 8
140kg x 5
150kg x 5
160kg x 5
170kg x 2
175kg x 2
 
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