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Postie's 2013 Transformation
- Thread starter Postie
- Start date
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- Tags
- 2013 postie transformation
Postie
New member
Thanks mate. I try to keep my rest to a minimum between sets, hence the drop in reps.
I have really missed doing legs. The swelling has gone down in my knee and it doesnt hurt when I bend it. However it doesn't feel 100% when I do a bodyweight squat so I dont want to risk it.
Thought I would start off doing some deadlifts. It has been almost 5 years since I last did them so I took it easy.
THURSDAY 4th APRIL
LEGS
Deadlift
110kg x 12, 10, 10, 8
Leg Extension
20kg x 40
Leg Curl
20kg x 40
My knee felt pretty good when I finished. I just need to take it slow and ease back into it.
Postie
New member
I found it hard to get out of bed this morning. Hammys and glutes were killing me. However it was good to start back into legs again.
SATURDAY 6th APRIL
CHEST & TRI'S
BB Incline Bench Press
82.5kg x 8, 7, 6, 4
Incline DB Flys
25kg x 10, 9, 8, 7
DIPS
Bodyweight x 12, 12, 10, 10
DB Floor Press
25kg x 10, 10, 10, 8
Tricep Cable Pressdown
30kg x 12, 11, 9
Lying Dumbbell Extensions
10kg x 10, 10, 10
I struggled with my bench press today. The reps were lower than my last workout, but I put this down to being tired. I really lacked motivation to workout but was glad I pushed myself at the end.
SATURDAY 6th APRIL
CHEST & TRI'S
BB Incline Bench Press
82.5kg x 8, 7, 6, 4
Incline DB Flys
25kg x 10, 9, 8, 7
DIPS
Bodyweight x 12, 12, 10, 10
DB Floor Press
25kg x 10, 10, 10, 8
Tricep Cable Pressdown
30kg x 12, 11, 9
Lying Dumbbell Extensions
10kg x 10, 10, 10
I struggled with my bench press today. The reps were lower than my last workout, but I put this down to being tired. I really lacked motivation to workout but was glad I pushed myself at the end.
Postie
New member
WEDNESDAY 10th APRIL
LEGS
Deadlift
120kg x 12, 10, 8, 8
Leg Extension
30kg x 40, 30, 30
Leg Curl
30kg x 20, 20, 15
My knee felt really good today but I am still going to leave it a few weeks before doing light squats.
I felt like I could have gotten more reps out in my deadlifts but my grip strength let me down. I am enjoying these, I wish I had started them sooner.
LEGS
Deadlift
120kg x 12, 10, 8, 8
Leg Extension
30kg x 40, 30, 30
Leg Curl
30kg x 20, 20, 15
My knee felt really good today but I am still going to leave it a few weeks before doing light squats.
I felt like I could have gotten more reps out in my deadlifts but my grip strength let me down. I am enjoying these, I wish I had started them sooner.
Postie
New member
THURSDAY 11th APRIL
CHEST & TRI'S
BB Incline Bench Press
70kg x 12, 12, 9, 8
Incline DB Flys
20kg x 14, 12, 12, 12
DIPS
Bodyweight x 12, 11, 10, 9
DB Floor Press
21kg x 12, 12, 11, 10
Tricep Cable Pressdown
27.5kg x 14, 12, 12
Lying Dumbbell Extensions
9.5kg x 12, 10, 10
Rope Pressdown
22.5kg x 12, 10, 10
CHEST & TRI'S
BB Incline Bench Press
70kg x 12, 12, 9, 8
Incline DB Flys
20kg x 14, 12, 12, 12
DIPS
Bodyweight x 12, 11, 10, 9
DB Floor Press
21kg x 12, 12, 11, 10
Tricep Cable Pressdown
27.5kg x 14, 12, 12
Lying Dumbbell Extensions
9.5kg x 12, 10, 10
Rope Pressdown
22.5kg x 12, 10, 10
Postie
New member
Postie
New member
I decided yesterday I would take a break from my current routine and try a version of GVT. I plan to run this for 4 weeks.
MONDAY 15th APRIL
CHEST
BB Incline Bench Press
55kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Incline DB Flys
18kg x 15, 12, 12, 12, 12
In future I might Superset chest and back.
Feeling like shit today due to a cold, so only did chest (better than nothing)
MONDAY 15th APRIL
CHEST
BB Incline Bench Press
55kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 9
Incline DB Flys
18kg x 15, 12, 12, 12, 12
In future I might Superset chest and back.
Feeling like shit today due to a cold, so only did chest (better than nothing)
Postie
New member
Thanks for the advice mate. Just using the first workout of each bodypart to access how much weight I needed.
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