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Postie's 2013 Transformation

FRIDAY 26th APRIL

 BACK & BICEPS

Bent Over Barbell Row
85kg x 10, 10, 10, 10, 10, 10, 10, 10, 9, 8

Chin Ups
50(total) x Bodyweight

Barbell Curls
30kg x 12, 12, 10, 10, 8
 
SATURDAY 27th APRIL

SHOULDERS

BB Seated Military Press
50kg x 10, 10, 10, 10, 10, 9, 8, 8, 7, 7

BB Shrugs
120kg x 12, 10, 10, 10, 10




MONDAY 29th APRIL

 CHEST & TRI'S

BB Incline Bench Press
60kg x 10, 10, 10, 10, 10, 9, 9, 8, 8, 7

Incline DB Flys
19kg x 12, 12, 12, 12, 10

Tricep Cable Pressdown
30kg x 10, 10, 10, 8




TUESDAY 30th APRIL

 BACK & BICEPS

Bent Over Barbell Row
87.5kg x 10, 10, 10, 10, 10, 9, 8, 8, 8, 8

Chin Ups
50(total) x Bodyweight

Barbell Curls
30kg x 12, 12, 10, 10
 
Haha, crazy volume... be interesting to see how it works out.

A decent template for a hypertrophy cycle I guess.
 
WEDNESDAY 1st MAY

SHOULDERS

BB Seated Military Press
50kg x 10, 10, 10, 8, 8, 8, 8, 8, 8, 7

BB Shrugs
120kg x 12, 10, 10, 10, 10
 
THURSDAY 2nd May

LEGS

Deadlift
95kg x 10, 10, 10, 10, 10, 10, 10, 10, 10, 10

Leg Extension
47.5kg x 15, 15, 15, 15, 15
 
FRIDAY 3rd MAY

 CHEST

BB Incline Bench Press
70kg x 12, 12, 10, 9, 8

Incline DB Flys
20.5kg x 14, 12, 12, 12,12

DIPS
Bodyweight x 11, 10, 9, 9, 8

DB Floor Press
20.5kg x 12, 12, 12, 12, 12
 
SATURDAY 4th MAY

 BACK

Bent Over Barbell Row
90kg x 12, 12, 12, 10, 10

T Bar Row
80kg x 12, 12, 10, 10, 10

Chin Ups
Bodyweightx 50 (total)

Straight Arm Pull Down (Rope)
27.5kg x 12, 12, 10, 10, 8
 
SUNDAY 5th MAY

SHOULDERS

Seated Bent Over Lat Raises
15kg x 12, 12, 10, 10

BB Seated Military Press
52.5kg x 12, 10, 10, 9, 8

Side Raises
8kg x 12, 12, 10, 10, 10

BB Shrugs
120kg x 12, 11, 10, 9, 9
 
MONDAY 6th May

LEGS

Deadlift
120kg x 12, 10, 10, 10, 10

Leg Extension
50kg x 15, 15, 15, 12, 12

Leg Curls
40kg x 12, 10, 10, 8, 8
 
WEDNESDAY 8th MAY

 CHEST

BB Incline Bench Press
70kg x 12, 12, 10, 8, 7

Incline DB Flys
21.5kg x 12, 10, 10, 12, 10

DIPS
Bodyweight x 12, 10, 9, 8, 8

DB Floor Press
21.5kg x 12, 10, 10, 10, 10
 
THURSDAY 9th MAY

 BACK

Bent Over Barbell Row
90kg x 12, 12, 10, 10, 10

T Bar Row
80kg x 12, 12, 10, 10, 10

Chin Ups
Bodyweightx 50 (total)

Straight Arm Pull Down (Rope)
27.5kg x 12, 12, 11, 10, 9
 
FRIDAY 10th MAY

SHOULDERS

Seated Bent Over Lat Raises
15kg x 12, 12, 12, 12, 12

BB Seated Military Press
52.5kg x 12, 12, 11, 10, 9

Side Raises
8kg x 12, 12, 12, 12, 12

BB Shrugs
120kg x 12, 12, 12, 12, 10
 
Hows the knee going? Are you able to squat yet? What about leg presses? You need to build those legs man.
 
The knee still doesn't feel 100%. I know I have been negleting them since the fall. I might try and do some light squats later in the week and play it by ear.


UPDATE:
I am now weighing in at 99.5 kg and can sometimes catch a glimpse of my upper abs...lol. I have been slowly trying to lose weight and its really only been the last 6-7 weeks that I have been strict with my diet and counting calories.

However the weekend was a blowout. It was my mine and my wifes birthday and I ate and drunk way to much. I'm still getting over it and felt like shit in the gym today.

I am hoping to shed a few more kilo's than start a slow bulk. My numbers have all started stalling. I am hoping once I get back into a calorie surplus this will improve.

MONDAY 13th MAY

 CHEST

BB Incline Bench Press
72.5kg x 11, 11, 9, 8, 7

Incline DB Flys
22.5kg x 12, 11, 10, 10, 8

DIPS
Bodyweight x 12, 11, 9, 8, 7

DB Floor Press
22.5kg x 10, 9, 9, 8, 8
 
THURSDAY 9th MAY

 BACK

Bent Over Barbell Row
90kg x 12, 12, 12, 12, 12

T Bar Row
80kg x 12, 12, 12, 12, 12

Chin Ups
Bodyweightx 50 (total)

Straight Arm Pull Down (Rope)
27.5kg x 12, 12, 12, 12, 12
 
WEDNESDAY 15th MAY

SHOULDERS

Seated Bent Over Lat Raises
15kg x 12, 12, 12, 12, 12

BB Seated Military Press
52.5kg x 12, 12, 12, 10, 10

Side Raises
8.5kg x 12, 12, 12, 12, 12

BB Shrugs
125kg x 12, 12, 12, 12, 10
 
THURSDAY 16th May

LEGS

Deadlift
125kg x 10, 10, 10, 10, 10

Leg Extension
52.5kg x 12, 12, 12, 12, 12


I tried doing some squats tonight. Slowly worked my way up to 70kg x 10 but my knee just didn't feel right so I stopped there.
 
FRIDAY 17th May

ARMS

Supersetting

Tricep Cable Pressdown
30kg x 15, 15, 12, 12

Barbell Curls
30kg x 15, 15, 12, 12



Lying Tricep Extension
10kg x 15, 15, 15, 15

Concentration Curls
10kg x 12, 12, 12, 12



Rope Pressdown
25kg x 12, 12, 12, 10

Hammer Curls
10kg x 15, 15, 15, 12
 
MONDAY 20th MAY

 CHEST

BB Incline Bench Press
72.5kg x 11, 11, 9, 7, 6

Incline DB Flys
23.5kg x 12, 11, 10, 10, 8

DIPS
Bodyweight x 12, 10, 9, 8, 7

DB Floor Press
23.5kg x 10, 10, 10, 8, 8
 
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