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Big Mick's 2012 Body Transformation
Big Mick
"2014 - Kunce of the year"
Thanks, I can certainly feel my chest today, especially after dips today...will be destroying my shoulders and biceps tomorrow after work
Thursday 9th of February 2012:
BODY WEIGHT DIPS:
5 sets of 10 reps
ROPE TRICEP PUSH DOWNS:
22.6kg x 20, 15, 12, 10,10
REVERSE PUSH UPS:
5 sets of 15 reps
WIDE GRIP CHIN UPS:
5 sets of 3 reps
Thursday 9th of February 2012:
BODY WEIGHT DIPS:
5 sets of 10 reps
ROPE TRICEP PUSH DOWNS:
22.6kg x 20, 15, 12, 10,10
REVERSE PUSH UPS:
5 sets of 15 reps
WIDE GRIP CHIN UPS:
5 sets of 3 reps
Big Mick
"2014 - Kunce of the year"
Friday 10th of February 2012
SHOULDER PRESS:
27kg x 20, 20, 15, 15, 15
45kg x 10, 8
63kg x 3
72kg x 1
76.4kg x attempted twice nil full reps
SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets
BICEP BARBELL CURLS (ezy curl bar):
27.4kg x 15, 15
41kg x 5, 5, 5
ALTERNATE DUMBBELL CURLS:
13.6kg (30lb) x 20, 15, 15
SHOULDER PRESS:
27kg x 20, 20, 15, 15, 15
45kg x 10, 8
63kg x 3
72kg x 1
76.4kg x attempted twice nil full reps
SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets
BICEP BARBELL CURLS (ezy curl bar):
27.4kg x 15, 15
41kg x 5, 5, 5
ALTERNATE DUMBBELL CURLS:
13.6kg (30lb) x 20, 15, 15
Big Mick
"2014 - Kunce of the year"
Tuesday 14th of February 2012:
BENCH PRESS:
57.2kg x 20
75.2kg x 15
93.2kg x 8, 8, 8
102.2kg x 5, 5, 5
111.2kg x 4, 4, 3
115.6kg x 1, 1
120kg x 1
INCLINE BENCH PRESS:
53.2kg x 10, 10, 10
TRICEP ROPE PUSH DOWNS:
22.6kg x 20, 20, 15, 15
DIPS:
5 sets of 10 reps
REVERSE PUSH UPS
25, 20, 15
You might have guessed it I aquired an incline bench over the week end made by Samson of course $120 on eBay
BENCH PRESS:
57.2kg x 20
75.2kg x 15
93.2kg x 8, 8, 8
102.2kg x 5, 5, 5
111.2kg x 4, 4, 3
115.6kg x 1, 1
120kg x 1
INCLINE BENCH PRESS:
53.2kg x 10, 10, 10
TRICEP ROPE PUSH DOWNS:
22.6kg x 20, 20, 15, 15
DIPS:
5 sets of 10 reps
REVERSE PUSH UPS
25, 20, 15
You might have guessed it I aquired an incline bench over the week end made by Samson of course $120 on eBay
Big Mick
"2014 - Kunce of the year"
Thursday 16th of February 2012
SHOULDER PRESS:
27kg x 15
45kg x 10, 10
63kg x 4
74.24kg x 1, 1 (new PB)
63kg x 5, 5
SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets
WIDE GRIP CHIN UPS:
5 sets of 4 reps
LAT PULLDOWN:
67.8kg x 8, 8, 8, 6, 5
SQUATS:
Body Weight 3 sets of 20 reps
60.2kg x 10, 10, 10
Back to squatting with weights will be a little while before I add more weight, but legs are getting better...I think I did some damage to the back of my legs doing sprints after a heavy squatting day.....now I am paying for it
But legs appear to be growing
Once my legs are back to normal I might go back on the beginners program for a little while to build on what I have now....will see how it goes anyway!
SHOULDER PRESS:
27kg x 15
45kg x 10, 10
63kg x 4
74.24kg x 1, 1 (new PB)
63kg x 5, 5
SHOULDER 7's (7 of each no rest-dumbbell side laterals/front laterals/press):
9.07kg (20lb) x 3 sets
WIDE GRIP CHIN UPS:
5 sets of 4 reps
LAT PULLDOWN:
67.8kg x 8, 8, 8, 6, 5
SQUATS:
Body Weight 3 sets of 20 reps
60.2kg x 10, 10, 10
Back to squatting with weights will be a little while before I add more weight, but legs are getting better...I think I did some damage to the back of my legs doing sprints after a heavy squatting day.....now I am paying for it
But legs appear to be growing
Once my legs are back to normal I might go back on the beginners program for a little while to build on what I have now....will see how it goes anyway!
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That is a lot of bench presses, must have taken a while
Big Mick
"2014 - Kunce of the year"
Takes a while, but chest is loving it
Monday 20th February 2012:
BENCH PRESS:
57.7kg x 20
75.2kg x 15
102.2kg x 6, 6
111.2kg x 5
115.6kg x 2
120kg x 1, 1, 1
INCLINE BENCH PRESS:
53.2kg x 12, 10, 10
DIPS:
5 sets do 10 reps
DUMBBELL FLYERS:
15.9kg (35lb) x 20 reps
TRICEP PUSH DOWN:
22.6kg x 20, 20, 15, 15
TRAP BAR:
16kg x 15
25kg x 10, 10
Monday 20th February 2012:
BENCH PRESS:
57.7kg x 20
75.2kg x 15
102.2kg x 6, 6
111.2kg x 5
115.6kg x 2
120kg x 1, 1, 1
INCLINE BENCH PRESS:
53.2kg x 12, 10, 10
DIPS:
5 sets do 10 reps
DUMBBELL FLYERS:
15.9kg (35lb) x 20 reps
TRICEP PUSH DOWN:
22.6kg x 20, 20, 15, 15
TRAP BAR:
16kg x 15
25kg x 10, 10
Big Mick
"2014 - Kunce of the year"
Have finished the free products supplied for the trial, about a week ago, but been doing 12 hour days at work every day with hardly a day off, so it's sleep, work a train, and that's it.
Have bought a further months worth of the supps and started them this week, been on them continuously for tree month and one week, never missed a single dose, will see doctor for blood test as soon as I get a chance to do so, hopefully within the next two weeks. Will update my experiences with it as soon as I get a chance to sit down at the computer for an hour or so.
Friday 24th of February 2012:
WIDE GRIP CHIN UPS:
5 sets of 5 reps (new PB)
Have bought a further months worth of the supps and started them this week, been on them continuously for tree month and one week, never missed a single dose, will see doctor for blood test as soon as I get a chance to do so, hopefully within the next two weeks. Will update my experiences with it as soon as I get a chance to sit down at the computer for an hour or so.
Friday 24th of February 2012:
WIDE GRIP CHIN UPS:
5 sets of 5 reps (new PB)
Big Mick
"2014 - Kunce of the year"
Starting a new routine today, muscle group split, will see how it goes
Hoping to get more volume and more recovery, read growing time, for my muscles.
Monday 27th of February 2012
CHEST:
57.2kg x 20
75.2kg x 15
111.2kg x 5, 4, 4
120kg x 1, 1
122.24kg x 1, 1
124.48kg x 1, 1
INCLINE BENCH PRESS:
53.2kg x 12,12,12
FLAT BENCH DUMBELL FLYERS:
18.2kg (40lb) x 20, 15
DIPS:
15, 10, 10, 10, 10
Hoping to get more volume and more recovery, read growing time, for my muscles.
Monday 27th of February 2012
CHEST:
57.2kg x 20
75.2kg x 15
111.2kg x 5, 4, 4
120kg x 1, 1
122.24kg x 1, 1
124.48kg x 1, 1
INCLINE BENCH PRESS:
53.2kg x 12,12,12
FLAT BENCH DUMBELL FLYERS:
18.2kg (40lb) x 20, 15
DIPS:
15, 10, 10, 10, 10
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Big Mick
"2014 - Kunce of the year"
Chest workout was a killer, my chest is wrecked, and I am sure is growing....at least it better be, eating plenty of potein to feed it
Training like this, I think training a body part only once a week will be more than enough, wnyway will see how it goes.
Wednesday the 28th of Februart 2012
WIDE GRIP CHIN UPS:
6, 6, 6, 5, 5
LAT PULLDOWN:
63.2kg x 12, 12, 10
72.2kg x 5, 5, 5, 5, 5
Unfortunatly for me, my stupid injured/strained hamstring will not allow me to do any leg work, or even bent over rows or dead lifts, lucky I have my Samson lat pulldown from eBay.
And it's not even a weight lifting related injury
Training like this, I think training a body part only once a week will be more than enough, wnyway will see how it goes.
Wednesday the 28th of Februart 2012
WIDE GRIP CHIN UPS:
6, 6, 6, 5, 5
LAT PULLDOWN:
63.2kg x 12, 12, 10
72.2kg x 5, 5, 5, 5, 5
Unfortunatly for me, my stupid injured/strained hamstring will not allow me to do any leg work, or even bent over rows or dead lifts, lucky I have my Samson lat pulldown from eBay.
And it's not even a weight lifting related injury
Big Mick
"2014 - Kunce of the year"
Sunday 4th of March 2012:
BARBELL CURLS (straight bar):
26Kg x 15, 15, 15
35kg x 10, 10, 10
ALTERNATE DUMBBELL CURLS:
13.6kg (30lb) x 15, 15
15.9kg (35lb) x 10, 10
18.2kg (40lb) x 8, 8
SCULL CRUSHERS:
13.6kg (30lb) x 30
15.9kg (35lb) x 20
18.2kg (40lb) x 15, 12, 12
REVERSE PUSH UPS:
20, 20, 20
Chest tomorrow, and it's still sore from the last workout....can't wait till I can train legs again, might still be a while
BARBELL CURLS (straight bar):
26Kg x 15, 15, 15
35kg x 10, 10, 10
ALTERNATE DUMBBELL CURLS:
13.6kg (30lb) x 15, 15
15.9kg (35lb) x 10, 10
18.2kg (40lb) x 8, 8
SCULL CRUSHERS:
13.6kg (30lb) x 30
15.9kg (35lb) x 20
18.2kg (40lb) x 15, 12, 12
REVERSE PUSH UPS:
20, 20, 20
Chest tomorrow, and it's still sore from the last workout....can't wait till I can train legs again, might still be a while
Big Mick
"2014 - Kunce of the year"
Monday 5th of March 2012
BENCH PRESS:
57.2kg x 20
72.2kg x 15
111.2kg x 5, 5, 2
INCLINE BENCH PRESS:
53.2kg X 12, 12, 12
DUMBBELL FLYERS
18.2kg (40lb) x 20
Thats enogh for one day, chest was still sore from last workout, also think I will start with dips next time, or may be replace flyers with dips, doing both is too much for my poor chest at this stage.
BENCH PRESS:
57.2kg x 20
72.2kg x 15
111.2kg x 5, 5, 2
INCLINE BENCH PRESS:
53.2kg X 12, 12, 12
DUMBBELL FLYERS
18.2kg (40lb) x 20
Thats enogh for one day, chest was still sore from last workout, also think I will start with dips next time, or may be replace flyers with dips, doing both is too much for my poor chest at this stage.
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Big Mick
"2014 - Kunce of the year"
Was really bad a few weeks ago, where I was hardly able to walk, getting out of a car was a serious struggle,, even getting out of bed was not easy..
Getting out of car is easier now, been massaging the muscle and it is getting better, but might still be a little while, I would say another 4 weeks at least.
I thought I would never say it, but I really miss squats, cant wait till I can squat again even if it's only 50 or 60 kilos to start with
Getting out of car is easier now, been massaging the muscle and it is getting better, but might still be a little while, I would say another 4 weeks at least.
I thought I would never say it, but I really miss squats, cant wait till I can squat again even if it's only 50 or 60 kilos to start with
Big Mick
"2014 - Kunce of the year"
Tuesday 6th of March 2012
WIDE GRIP LAT PULLDOWN:
45.1kg x 20
67.7kg x 8, 8, 8, 7
CLOSE GRIP V HANDLE ROWS:
45.1kg x 12, 12, 12
Did not feel good today felt unmotivated and weak, was very tired after getting up at 3:30am to go to work, but I think the workout still worked as I feel every muscle in my back.
Lacking sleep, but will get a good sleep in tomorrow morning, looking forward to it!!!
WIDE GRIP LAT PULLDOWN:
45.1kg x 20
67.7kg x 8, 8, 8, 7
CLOSE GRIP V HANDLE ROWS:
45.1kg x 12, 12, 12
Did not feel good today felt unmotivated and weak, was very tired after getting up at 3:30am to go to work, but I think the workout still worked as I feel every muscle in my back.
Lacking sleep, but will get a good sleep in tomorrow morning, looking forward to it!!!