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Big Mick's 2013 Body Transformation

Sunday the 6th of January 2013:

MILITARY PRESS:
27kg x 15, 15, 15
45kg x 8, 8, 8
49kg x 4, 4, 4

7'S (seven of each DB side lateral, front lateral and DB alternate press):
20lb x 3 sets

LEG RAISES:
20, 15, 10
 
Still having dramas with my photobucket account:mad: Photos were taken 01-01-2012.

Monday the 7th of January 2013

BARBELL CURLS:
23kg x 15, 15, 12
27kg x 10, 10
30kg x 8, 8

TRICEP PUSHDOWNS:
23kg x 15, 15, 15
32kg x 6, 5, 5

Was planning to do two exercises for each muscle, but I don't think it was needed, will add exercises as required, arms feel fried:)
 
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Must be time for an update!!

Tuesday the 8th of January 2013:

REST:)


Wednesday the 9th of January 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 8
100kg x 7, 6, 5

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 12 of each
Set 2 (18kg) 10 of each

SEATED CALF RAISES:
31kg x 15, 12, 12
40kg x 10, 10, 10

INCLINE SIT UPS (level 3 of 5):
10, 10, 10


Thursday the 10th of January 2013:

BEND OVER BARBELL ROWS:
45kg x 15
54kg x 10, 8, 8

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6, 5, 5

LAT PULLDOWN:
40kg x 15
50kg x 12, 10, 10

CHIN UPS:
1, 1, 1, 1, 1

HYPER EXTENSIONS:
20reps

My out door gym has been between 39 and 41 degrees in the shade while I was training the last few days....so not a bad effort, starting to like the split, so will see how it goes at the end of the month.

Waiting for it to cool below 40 outside before training this arvo:rolleyes:
 
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Friday the 11th of January 2013:

BENCH PRESS:
57kg x 15
75kg x 12
89kg x 10, 8, 7
100kg x 5, 5, 4

FLYERS:
30lb x 15
35lb x 12
40lb x 10

INCLINE BENCH PRESS:
27kg x 20, 15, 12

DIPS:
6, 6, 6

INCLINE SIT UPS (level 3 of 5):
12, 12, 12
 
Saturday the 12th of January 2013

MILITARY PRESS:
27kg x 15
45kg x 10, 10, 10
49kg x 6, 5, 5

7'S (seven of each DB side lateral, front lateral and DB alternate press):
20lb x 3 sets

LEG RAISES:
20, 15, 15
 
Nice lifts big mick. That heat must suck it would wear me out in no time I love my airconed gym lol
 
Yes, the heat makes it hard, then there is the mozzies as well and a spider that ran across the bench bar when I was benching 100kg...lucky it was only small:cool:

Sunday the 13th of January 2012:

BARBELL CURLS:
23kg x 15
27kg x 10, 10
30kg x 10, 10
32kg x 6, 6

ALTERNATE DUMBBELL CURLS:
30lb x 15
35lb x 12
40lb x 10


TRICEP PUSHDOWNS:
23kg x 15
32kg x 7, 7, 6, 6

SCULL CRUSHERS:
40lb x 15
45lb x 10
50lb x 10
 
Monday the 14th of January 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 8
105kg x 6, 6, 6

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 12 of each
Set 2 (18kg) 10 of each

SEATED CALF RAISES:
31kg x 15
40kg x 15
50kg x 10, 10, 10

INCLINE SIT UPS (level 3 of 5):
12, 12, 12
 
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Tuesday the 15th of January 2012:

BEND OVER BARBELL ROWS:
45kg x 15
54kg x 10, 10, 10

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 3, 3, 3

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

CHIN UPS:
1, 1, 1, 1, 1, 1

HYPER EXTENSIONS:
25 reps
 
My out door gym has been between 39 and 41 degrees in the shade while I was training the last few days....so not a bad effort, starting to like the split, so will see how it goes at the end of the month.

My home gym setup is in the back tin shed with a roof height of 2.1m with fluro's! It's been bloody hot lately, especially as most days off (which I've had plenty of since Xmas) I train while my young one sleeps, so usually around lunch! Heat here is nothing like the heat out there though!

Nice lifting by the way too :)
 
Yeah it was hot again today.

Been feeling a bit off the last few days, so have given training a miss till I felt better.

Back today!

Friday the 18th of January 2013:

BENCH PRESS:
57kg x 15
75kg x 12
89kg x 10
100kg x 6, 6, 6

FLYERS:
30lb x 15
35lb x 12
40lb x 10

INCLINE BENCH PRESS:
36kg x 20, 15, 12

DIPS:
7, 7, 7

INCLINE SIT UPS (level 3 of 5):
12, 12, 12
 
Saturday the 19th of January 2013:

MILITARY PRESS:
27kg x 15
45kg x 10
54kg x 6, 6, 6

7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 1 set
20lb x 2 sets


LEG RAISES:
20, 15, 10

No training for the next two days as I will be going away camping tomorrow morning with the family.:)
 
Monday 23rd of January 2013:

BARBELL CURLS:
23kg x 15
27kg x 12
30kg x 12
32kg x 10 8, 8

ALTERNATE DUMBBELL CURLS:
30lb x 15
35lb x 12
40lb x 10

TRICEP PUSHDOWNS:
23kg x 15
32kg x 10, 8, 8, 8

SCULL CRUSHERS:
40lb x 15
45lb x 10
50lb x 10

REVERSE PUSH UPS:
20, 15, 10
 
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Tuesday the 22nd of January 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 8, 8, 7
105kg x 6, 5, 4

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (18kg) 15 of each
Set 2 (18kg) 15 of each
Set 2 (18kg) 15 of each

SEATED CALF RAISES:
31kg x 20
40kg x 15
50kg x 12, 12, 12

INCLINE SIT UPS (level 3 of 5):
15, 15, 15
 
Friday the 25th of January 2013:

BEND OVER BARBELL ROWS:
45kg x 15
54kg x 12, 10, 10

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 3, 3, 3

LAT PULLDOWN:
40kg x 15
50kg x 12, 12, 12

CHIN UPS:
1, 1, 1 (three of the most pathetic chins ever, but I just had no energy:mad:)

HYPER EXTENSIONS:
25 reps
 
Thanks, heat has been fine, have not used the A/C for the last few days.
Camping was good, only one night, wanted to check out Inverell and surrounding area.

Still looking for a place to settle down, and it will be in Country NSW somewhere. Love where I am at the moment, but just checking out all options, have sold all my property/house, and any excess stuff and invested the cash, so I am 100% free and able to go anywhere.

I want to buy a property (acreage/farm) and build a house with a gym and a big shed.
 
Sunday the 27th of January 2013:

BENCH PRESS:
57kg x 15
75kg x 12
89kg x 10
100kg x 8, 7, 6

FLYERS:
30lb x 15
35lb x 12
40lb x 10

INCLINE BENCH PRESS:
36kg x 20, 15, 15

DIPS:
7, 7, 7

INCLINE SIT UPS (level 3 of 5):
12, 12, 12
__________________
 
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