Big Mick's 2013 Body Transformation

[Big Mick]

Tuesday the 5th of March 2012:

BARBELL CURLS:
23kg x 15
32kg x 12
34kg x 10, 8, 8

ALTERNATE DUMBBELL CURLS:
40lb x 12, 10, 10

TRICEP PUSHDOWNS:
23kg x 15
32kg x 12, 12, 12, 10

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

 

[Big Mick]

Thursday the 7th of March 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 8, 8

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each

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

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

 

[Big Mick]

Saturday the 9th of March 2013:

BEND OVER BARBELL ROWS:
45kg x 15
63kg x 10, 8, 8

DEAD LIFTS:
99kg x 12
117kg x 8
135kg x 6
144kg x 5, 5, 5

LAT PULLDOWN:
40kg x 15
54.5kg x 8, 8, 8

HYPER EXTENSIONS:
25 reps

 

[Big Mick]

Monday the 11th of March 2013:

BENCH PRESS:
57kg x 15
75kg x 12
93kg x 8
102kg x 5, 5, 5

FLYERS:
35lb x 15
40lb x 12
45lb x 12

DIPS:
10, 10, 10

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

 

[Big Mick]

Tuesday the 12th of March 2013:

MILITARY PRESS:
27kg x 15
45kg x 12
54kg x 8, 8, 8


7'S (seven of each DB side lateral, front lateral and DB alternate press):
25lb x 3 sets


LEG RAISES:
25, 25, 25

 

[Big Mick]

Thursday the 14th of March 2013:

BARBELL CURLS:
23kg x 15
32kg x 12
34kg x8, 8, 8

ALTERNATE DUMBBELL CURLS:
40lb x 12, 12, 12

TRICEP PUSHDOWNS:
23kg x 15
32kg x 12
36kg x 8, 8, 8

SCULL CRUSHERS:
40lb x 20
45lb x 15
50lb x 15

REVERSE PUSH UPS:
20, 20, 20

 

[Big Mick]

Saturday the 16th of March 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8, 8, 8

SEATED LEG EXTENSIONS & REVERSE LEG CURLS:
One exercise straight after the other no rest.
Set 1 (20kg) 15 of each
Set 2 (20kg) 15 of each
Set 3 (20kg) 15 of each

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

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

 

[Big Mick]

Monday the 18th of March 2013:

BEND OVER BARBELL ROWS:
45kg x 15
63kg x 10, 10, 10

DEAD LIFTS:
99kg x 15
117kg x 10
135kg x 6
153kg x 3, 2, 1

LAT PULLDOWN:
40kg x 15
50kg x 12
60kg x 7, 6, 5, 5

HYPER EXTENSIONS:
25 reps

 

[Big Mick]

Thursday the 21st of MArch 2013:

BENCH PRESS:
57kg x 15
75kg x 12
93kg x 8
102kg x 5, 5, 5, 4

FLYERS:
35lb x 15
40lb x 12
45lb x 12

INCLINE SIT UPS (level 3 of 5):
15, 15, 15

 

[Big Mick]

Friday the 22nd of March 2013:

ARNOLD PRESS:
30lb x 12
35lb x 10
40lb x 10, 10, 10

UPRIGHT ROW:
27kg x 15
36kg x 8, 8, 8

DUMBBELL FRONT RAISE:
25lb 10, 10, 10

 

[Darkoz]

How's the 5 day split working for you Mick, do you find the one bodypart per workout beneficial?
Is this your first time doing a split routine?

 

[Big Mick]

First time in a long time doing split, I am enjoying it, have just changed the routine the last few workouts, now have two different workouts for each body part, each consisting of three exercises only.

Reason being that I been working long hours, usually 10hrs minimum and up to 15 hrs per day lately, which is good for the bank balance, but not good for gym and family time.

So I want to train 30 minutes every day either before or after work, different body part each time.

I will be cycling the workouts ie did shoulder workout 'B' today (Arnold Press, Upright Row and DB Front Raise), and next time it's shoulder day I will do shoulder workout 'A' ( Military Press, Side Lateral Raise and Close Grip Push Up), and so on.

Will allow me to train with limited time every day, shoulders feel fried today.

 

[Big Mick]

Wednesday the 27th of March 2013:

SQUAT:
60kg x 15
78kg x 12
96kg x 10
110kg x 8 Pulled the pin on squats, did not feel good, and was an injury waiting to happen so left it at one set at 110kg

SEATED CALF RAISES:
31kg x 20
40kg x 20
50kg x 20
60kg x 20, 20, 20, 20

INCLINE SIT UPS (level 3 of 5):
15, 15, 15, 15

 

[Big Mick]

I knew something was wrong the other day with squats, could hardly walk yesterday with a sore back.

So no dead lifts for me today

But had to do something to keep active.

Friday the 29th of March 2013:

LAT PULLDOWN:
30kg x 20
40kg x 15
50kg x 15
60kg x 10, 10, 10, 10, 10

HYPER EXTENSIONS:
20, 20, 20 reps

CHIN UPS:
5, 3, 2 reps

By the way won a Samson 45 degree leg press today on eBay, now just got to drive to Sydney to pick it up.

On another note, weight myself this morning and now 109.2kg, started at over 117kg this year, never counted a calorie, never went hungry, and starting to look a lot leaner

 

[Big Mick]

No cardio either

Just limiting carbs, and a reload once a week.

Slow and steady is the way to go with weight loss,

 

[wingman]

Doing carbnite?

 

[Big Mick]

Doing carbnite?

Was just cutting out/reducing carbs, and then started carbnite 2 weeks ago after reading the book, seems to work nice and slow and easy to do, and weight steadily going down and no loss of strength, and feeling good.

Plus enjoying the food.

Will keep running this for a while and then want to give CBL a go.

But I think I need to stick to Carbnite for a while, as I think my metabolism has been damaged/slowed/confused from calorie counting.

It's not a race, and I am happy to drop body fat slowly.

 

[Big Mick]

Bit behind on logging workouts

Well her is Saturdays.

Have decided to log in lb......why??? Because all my weight plates are in lb and I am sick of trying to convert them when I log, so being an old guy using weight plates and equipment as old as what I am lb it is

Saturday the 30th of March 2013:

INCLINE BENCH PRESS:
80lb x 20
100lb x 15
120lb x 12, 12, 12, 10, 10

DIPS:
10, 10, 10

INCLINE ABS (level 3 of 5):
15, 15, 15

 

[Big Mick]

Monday the 1st of April 2013:

MILITARY PRESS:
83lb x 15
103lb x 10, 8, 8, 8, 8

DUMBBELL SIDE LATERALS:
25lb x 8, 8, 8

CLOSE GRIP PUSH UPS:
12, 10, 10

 

[Big Mick]

Wednesday the 3rd of April 2013:

EZ BAR CURLS:
50lb x 15
70lb x 10, 10, 10
89lb x 8, 6, 4

ONE ARM PREACHER CURL:
35lb x 6, 6, 6
25lb x 15

TRICEP PUSH DOWN:
50lb x 20
70lb x 12, 12
80lb x 6, 6, 6