• 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

WEDNESDAY 9th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
12.5kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
7.5kg x 10, 10, 8, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
67.5kg x 6, 6, 6, 6

 Side Raises (60 sec)
10.75kg x 8, 7, 7, 7 (Very slow and controlled)

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5 (The only thing stopping me from adding more weight on these is grip strength)

 
THURSDAY 10th OCTOBER

LEGS & BI's

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 6
140kg x 5, 5

Seated Calf Raise (45 sec)
110kg x 15, 15, 15, 15

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

Incline DB Curls (60 sec)
12.5kg x 8, 8, 8

A very quick session after dinner as it was too hot in the garage to train earlier.
 
I don't know if "epic" is the right word. I will just be happy to see any improvement when I compare my start and finish photo's.

I did get down to 95kg about 3 months ago (12kg loss). However I started to bulk again and just tipped the scales at 100kg.


FRIDAY 11th OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 8
87.5kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
30kg x 8, 7, 6, 6

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

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


Cable Pressdown ( 60 sec)
35kg x 8
37.5kg x 8, 8, 7

Lying Tricep Extension (60 sec)
14.5kg x 8, 8, 7

Rope Cable Pressdown ( 60 sec)
30kg x 8, 7, 7
 
MONDAY 14th OCTOBER

BACK

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

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

T Bar Row (90 sec)
85kg x 8
95kg x 8
105kg x 8, 8, 5, 5

Deadlift (120 sec)
100kg x 8
120kg x 8
140kg x 5
150kg x 5
160kg x 5
 
TUESDAY 15th OCTOBER

SHOULDERS

Bent Over Lat Raises (60 sec)
5kg x 10
13.25kg x 8, 8, 8, 8

Cable One Arm Reverse Fly (60 sec)
8.5kg x 8, 8, 8, 8

BB Seated Military Press (90 sec)
40kg x 8
50kg x 8
60kg x 8
70kg x 5, 5, 5, 5
80kg x 2
85kg x 1 (New PR)

 Side Raises (60 sec)
10.75kg x 8, 8, 7, 7 (Very slow and controlled)

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5, 5, 4 (grip gave out)
 
WEDNESDAY 16th OCTOBER

LEGS & BICEPS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5
140kg x 5
145kg x 5

Seated Calf Raise (60 sec)
120kg x 15, 15, 15, 12

Leg Extension (60 sec)
80kg x 10, 8, 8, 8

Leg Curls (60 sec)
50kg x 8, 8, 8, 8


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

Incline DB Curls (60 sec)
13.25kg x 7, 7, 7
 
FRIDAY 18th OCTOBER

 CHEST & TRI'S

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

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

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

DB Floor Press (90 sec)
30kg x 9, 9, 8, 8


Cable Pressdown ( 60 sec)
37.5kg x 8, 8, 8

Lying Tricep Extension (60 sec)
14.5kg x 8, 8, 8

Rope Cable Pressdown ( 60 sec)
30kg x 8, 8, 8
 
SATURDAY 19th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8
110kg x 5, 5, 5, 5

Wide Grip Pull Up (60 sec)
BW x 6, 5, 5, 5 Reps are not really increasing but my weight is. lol

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
180kg x 1
185kg x 1
190kg x 1

This is a PB for me. I think I have finally found my form with deads. I never trained them in the past because they never felt right.
Also thinking about investing in a belt.
 
SUNDY 20th 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, 7, 7, 7

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

 Side Raises (60 sec)
10.75kg x 8, 8, 7, 7

BB Shrugs (90 sec)
120kg x 8
140kg x 8
150kg x 8
160kg x 5
170kg x 5
175kg x 5
180kg x 5
 
MONDAY 21st OCTOBER

LEGS

Squat (90 sec)
60kg x 8
80kg x 8
100kg x 8
120kg x 8
130kg x 5
140kg x 5


Seated Calf Raise (60 sec)
125kg x 15, 15, 12, 12

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

Leg Curls (60 sec)
50kg x 10, 10, 8, 8
 
WEDNESDAY 23rd OCTOBER

 CHEST & TRI'S

Incline Bench Press (90 sec )
40kg x 8
60kg x 8
70kg x 8
80kg x 5
92.5kg x 5, 5, 5, 5

Incline DB Flys (90 sec)
25kg x 10, 10, 10, 8

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

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


Cable Pressdown ( 60 sec)
38.5kg x 8, 8, 7

Lying Tricep Extension (60 sec)
15kg x 8, 7, 7

Rope Cable Pressdown ( 60 sec)
31kg x 8, 7, 7
 
THURSDAY 24th OCTOBER

BACK

Bent Over Barbell Row (90 sec)
40kg x 8
60kg x 8
80kg x 8
100kg x 8, 8
112.5kg x 5, 5, 5, 5

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

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

Deadlift (120 sec)
120kg x 8
140kg x 5
150kg x 5
160kg x 5
 
Postie said:
I train at home mate; hence the exercises are limited to the equipment I have.
Click to expand...

You'll have to improvise then. Not doing standing or donkey calf raises is like training you biceps but not triceps.


Sent from my iPod touch from Pluto
 
You must log in or register to reply here.
Menu
Log in
Register