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Big Mick's 2012 Body Transformation

Friday 6th of January 2012

SQUATS:
60.2kg x 20
60.2kg x 15
60.2kg x 10

BENCH PRESS:
57.2kg x 20
57.2kk x 15
57.2kg x 10

DUMBELL FLYERS:
11.3kg (25lb) x 20
11.3kg (25lb) x 15
11.3kg (25lb) x 10

BENT OVER BARBELL ROWS:
27kg x 20
27kg x 15
27kg x 10

MILITARY PRESS:
27kg x 20
27kg x 15
27kg x 10

ALTERNATE DUMBELL CURLS:
11.3kg (25lb) x 20
11.3kg (25lb) x 15
11.3kg (25lb) x 10

TRICEP PUSH DOWN:
18kg x 20
18kg x 15
18kg x 10

and heading off to Sydney PTC for my first 'Lifting Workshop' tomorrow!!!
 
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Saturday 7th January 2012

AM

Attended PTC Sydney 'lifting workshop' covering the 'press' and 'snatch' and also received some basic 'dead lift' coaching while I was there.

Also got some stretching advise re my lower back/form issues (have now bought myself a foam roller for my back):)

[ame]http://www.youtube.com/watch?v=HKpXgHcMc3I&feature=player_embedded[/ame]

PM

WIDE GRIP CHIN UPS:
5 x 1 rep
2 x 2 reps
2 x 3 reps TOTAL 15 reps
 
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Saturday 7th January 2012

Attended PTC Sydney 'lifting workshop' covering the 'press' and 'snatch' and also received some basic 'dead lift' coaching while I was there.

Also got some stretching advise re my lower back/form issues (have now bought myself a foam roller for my back):)

just bought one of these a week ago - they are so good!:cool:
starting lifting again has been hard on the old week jelly back - its was always getting stiff and seizing up - foam roller has really helped get it on track
 
Thanks!!

Sunday 8th of January 2012 - Rest Day

Monday 9th of January 2012


Light high rep workout performed at a fast pace with minimal rest periods. Concentrating on correct form of each execise.

LEG EXTENSIONS:
27kg x 25
27kg x 20
27kg x 15

LEG CURLS:
27kg x 25
27kg x 20
27kg x 15

DEAD LIFT:
54.2kg x 25
54.2kg x 20
54.2kg x 15

BARBELL CURLS:
27.48kg x 25
27.48kg x 20
27.48kg x 15

LAT PULLDOWN:
49.6kg x 25
49.6kg x 20
49.6kg x 15

SEATED ROW:
49.6kg x 25
49.6kg x 20
49.6kg x 15

DIPS:
3 x 10 reps

TRAP BAR TRICEP EXTENSIONS:
16kg x 25
16kg x 20
16kg x 15

REVERSE PUSH UPS
25, 20, 15 reps
 
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Wednesday 11th of January 2012

SQUATS:
105.4kg 5 sets of 5 reps

BENCH PRESS:
75.2kg 5 sets of 5 reps

BENT OVER ROWS:
54.2kg 5 sets of 5 reps

SHOULDER PRESS:
54.2kg 5 sets of 5 reps

ALTERNATE DUMBBELL CURLS:
20.4kg (45lb) 5 sets of 5 reps

TRICEP PUSH DOWNS
27kg 5 sets of 5 reps

DIPS:
Body weight 5 sets of 5 reps
 
Thursday 12th of January 2012

Road run/walk - 5.8km in 45.28 minutes

WIDE GRIP CHIN UPS:
3 x 3 reps
3 x 2 reps TOTAL 15 reps
 
Friday 13th of January 2012

BENCH PRESS:
75.2kg 5 sets of 5 reps

DUMBEL FLYERS:
11.3kg (25lb) x 25
11.3kg (25lb) x 20
11.3kg (25lb) x 15

LAT PULLDOWN:
58.6kg 5 sets of 5

SEATED ROW:
58.6kg 5setsof 5

HANGING LEG RISES:
15 reps x 1 set
10 reps x 2 sets

INCLINE SIT UPS:
15 reps x 1 set
10 reps x 2 sets

HYPEREXTENSIONS:
15 reps x 1 set
10 reps x 2 sets
 
Saturday 14th of January 2012

Attended Sydney PTC 'lifting workshop' covering the 'dead lift'.

Did plenty of dead lifting, starting with 40kg form check sets, and then working up to some heavier sets.

[ame]http://www.youtube.com/watch?v=UeCzoT580Z4&feature=colike[/ame]
 
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Sunday 15th of January 2012 - rest day

Monday 16th of January 2012

SQUATS:
105.4kg 5 sets of 5 reps

BENCH PRESS:
75.2kg 5 sets of 5 reps

BENT OVER ROWS:
67.8kg 5 sets of 5 reps

WIDE GRIP CHIN UPS:
5 x 1 rep
 
Wednesday 18th of January 2012

SQUAT:
109.8kg 5 sets of 5 reps
127.8kg 3 sets of 1 rep

MILITARY PRESS:
40.6kg 5 sets go 5 reps

DEAD LIFT:
131kg 5 sets of 1 rep
149kg 2 sets of 1 rep

ALTERNATE DUMBBELL CURLS:
20.4kg (45lb) 5 sets of 5 reps

DIPS:
Body weight 3 sets of 10 reps
 
Some good progress on your lifting there Mick.
Was there much of a turnout for the deadlift workshop?
 
There were a few people, about 8-10 for the dead lift workshop, bench press this Saturday coming!
 
Not sure what happened could not get onto the site for days and now that I am back in half the posts have disappeared, so I will have to update everything today:confused:

PS: Yes it is deep in the back ground and yes really enjoying these workshops and learning heaps, will get to as many as I can!!

Thursday 18th of January 2012:

Road run/walk - 5.8km in 43.30 minutes.


Friday 19th of January 2012:

10 x 10 second HIIT stationary bike sprints with 50 seconds rest, covered 5.7km in 10 minutes.

then

SQUAT:
109.8kg 5 sets of 5 reps
127.8kg 2 sets of 2 reps
132.2kg 1 set of 1 rep
136.6kg 1 set of 1 rep

BENCH PRESS:
79.6kg 5 sets of 5 reps

BENT OVER ROWS:
76.6kg 5 sets of 5 reps

BARBELL CURLS (ezy curl bar):
23kg 1 set of 25 reps

TRICEP EXTENSIONS (trap bar):
25kg 1 set of 25 reps


Saturday 20th of January 2012:

Plenty of Bench Pressing from light form sets to heavy sets of 3-5 reps, some competition style paused benching to 120kg and right up to a new PB of 130kg:):) (up over 7kg from 122.64kg). Tried for 135kg but failed, may be next time:rolleyes:

Learned there is more to benching than just lifting heavy shit:p

[ame=http://www.youtube.com/watch?v=VqjCDbX3_5Q&feature=player_embedded]Workshop 21.1.12 - YouTube[/ame]


Sunday 21st of January 2012 : rest day
 
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