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Postie's 2013 Transformation

For bodybuilding purposes they are needed for symmetry. Well I definitely do.


Sent from my iPod touch from Pluto.
 
Do you think calf raises are needed what with heavy squats and deads? I find my calves getting a pretty good beasting from deads

I don't feel like I have worked them enough with just squats and deads. In saying that though I am going to drop them for the next month.
 
I have decided to change things up a little this month and do my own modified version of GVT. I am going to add in some extra accessory exercises as I enjoy the extra volume.

MONDAY 2ND DECEMBER

LEGS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Squat
100kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9

Leg Extensions

60kg x 12, 12, 12, 12, 12

Leg Curls
40kg x 10, 10, 10, 10, 10

....................................

Barbell Curls
35kg x 12, 12, 8, 8, 8

The first 5 sets of squats felt way to easy but by the time I got the the 9th my quads were burning. Cheated and had a 1.20 minute rest for the last set and then layed down for a minute :)
 
TUESDAY 3RD DECEMBER

CHEST


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Flat Bench Press

65kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Incline DB Flys
17.5kg x 12, 12, 12, 12, 12

DIPS
Bodyweight x 10, 10, 10, 10, 8

.........................................

Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 10
 
Fucking postie the quiet achiever, just consistently keeping on.

You must be starting to look pretty jacked by now?
 
I think I was looking my best back in september when I got down to 96kg and had the lowest BF% I'd had in a while. I then decided to do a slow bulk but that quickly escalated into me eating anything I could get my hands on.
I am slowly cutting now but this time of year is hard. To many parties and functions.
 
WEDNESDAY 4TH DECEMBER

BACK

(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Bent Over Barbell Row
75kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Deadlift

110kg x 12, 12, 12, 12, 12

Lat Pull Down
55kg x 12, 12, 10, 10, 10

......................................

Incline DB Curls
12.5kg x 12, 10, 8, 8, 8

Rows felt relatively easy.
Felt like I barely had time to catch my breath between sets on deads even though it was a light weight. Definitely got the heart rate going.
 
THURSDAY 5TH DECEMBER

SHOULDERS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)


BB Seated Military Press

50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8

BB Shrugs
125kg x 12, 12, 12, 12, 12

Bent Over Lat Raises
12kg x 12, 12, 10, 10
, 10

....................................

Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
 
FRIDAY 6TH DECEMBER

LEGS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Squats
105kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 9

Leg Extensions

62.5kg x 12, 12, 12, 12, 12

Leg Curls
40kg x 12, 12, 12, 10, 10

....................................

Barbell Curl
30kg x 12, 12, 12, 10, 10

This is definitely the hardest of the 4 workouts. Just under 100 squats in 20 mins is a killer.

Weighed in at 102.4kg this morning. I have been doing CBL for a month, but ths week changed it up a little by eating a small amount of carbs pre workout.
 
MONDAY 9th DECEMBER

CHEST


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Flat Bench Press

67.5kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Incline DB Flys
18.25kg x 12, 12, 12, 12, 10

DIPS
Bodyweight x 10, 8, 8, 8, 8

.........................................

Lying Tricep Extension
12.5kg x 12, 12, 12, 12, 12
 
TUESDAY 10TH DECEMBER

BACK

(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

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

Deadlift

115kg x 12, 12, 12, 12, 12

Lat Pull Down
55kg x 12, 10, 10, 10, 8

......................................

Incline DB Curls
12.5kg x 10, 10, 10, 10, 10

Diet has been shit lately. I find it easy during the week but so hard on the weekends - especially this time of year. The only plus is I am maintaining the same weight.
 
WEDNESDAY 11TH DECEMBER

SHOULDERS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)


BB Seated Military Press

50kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8

BB Shrugs
130kg x 12, 12, 12, 12, 12

Face Pulls
25kg x 12, 12, 12, 12
, 12

....................................

Rope Cable Pressdown
27.5kg x 12, 12, 10, 10, 10
 
THURSDAY 12TH DECEMBER

LEGS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Squats
110kg x 10, 10, 10, 10, 10, 10, 10, 8, 8, 8

Leg Extensions

62.5kg x 12, 12, 10, 10, 10

Leg Curls
40kg x 12, 10, 10, 10, 10

....................................

Barbell Curl
30kg x 12, 12, 12
 
SATURDAY 14th DECEMBER

CHEST


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

Flat Bench Press

70kg x 10, 10, 10, 10, 10, 10, 10, 9, 9, 8

Incline DB Flys
20kg x 10, 10, 10, 10, 10

DIPS
Bodyweight x 10, 10, 10, 8, 8

.........................................

Lying Tricep Extension
13.25kg x 10, 10, 10, 10, 10


Weighed in at 101.5kg yesterday.
Enjoying doing GVT. I am absolutely shagged at the end of the workout. Feels more like HIIT then weight training. I will probably keep it up until the new year.
 
MONDAY 16TH DECEMBER

BACK

(Maximum 60 sec rest between sets)
(2 mins rest between exercises)

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

Deadlift

120kg x 10, 10, 10, 10, 10

Lat Pull Down
55kg x 10, 10, 10, 8, 8

......................................

Incline DB Curls
13.25kg x 10, 10, 10
 
TUESDAY 17TH DECEMBER

SHOULDERS


(Maximum 60 sec rest between sets)
(2 mins rest between exercises)


BB Seated Military Press

50kg x 10, 10, 10, 10, 10, 9, 9, 8, 8, 8

BB Shrugs
140kg x 10, 10, 10, 10, 10


....................................

Rope Cable Pressdown
27.5kg x 12, 12, 10

I am going to drop the weight back to 45kg for military press then work my way back up. All the other weights I have been using for the other exercises seem about right.

I think it is time for a new program come January. I would like to do something a little different to the split routine I have done most of the year.
 
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