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Postie's 2013 Transformation

MONDAY 1st JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
100kg x 8, 8, 8, 8

Pull Up (60 sec)
BW x 5, 5, 5, 5 slow and strict

T Bar Row (90 sec)
95kg x 8, 8, 8, 8

Deadlift (90 sec)
110kg x 10, 10, 10, 10

Barbell Curls (60 sec)
35kg x 10, 8, 8, 6

Concentration Curls (60 sec)
12kg x 7, 7, 7, 6
 
TUESDAY 2nd JULY

SHOULDERS

Seated Bent Over Lat Raises (60 sec)
17kg x 10, 8, 8, 8

BB Seated Military Press (90 sec)
60kg x 8, 8, 8, 6

Side Raises (60 sec)
10.5kg x 10, 8, 8, 8

BB Shrugs (90 sec)
140kg x 8, 8, 8, 8
 
WEDNESDAY 3rd JULY

LEGS

Squat (90 sec)
110kg x 8, 8, 8, 8

Leg Extension (60 sec)
70kg x 12, 10, 10, 10

Leg Curls (60 sec)
45kg x 10, 8, 8, 8
 
THURSDAY 4th JULY

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
80kg x 8, 8, 7, 6

Incline DB Flys (90 sec)
25.5kg x 8, 8, 7, 6

DIPS Bodyweight x 10, 10, 9, 8 (90 sec)

DB Floor Press (90 sec)
25.5kg x 8, 8, 8, 8

Tricep Cable Pressdown ( 60 sec)
30kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
10.5kg x 10, 10, 10, 10
 
FRIDAY 5th JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
100kg x 8, 8, 7, 7

Pull Up (60 sec)
BW x 5, 5, 5, 5 slow and strict

T Bar Row (90 sec)
95kg x 7, 7, 7, 7

Deadlift (90 sec)
110kg x 10, 10, 10, 10

Barbell Curls (60 sec)
35kg x 10, 10, 8, 7

Concentration Curls (60 sec)
12kg x 7, 7, 7, 7
 
SATURDAY 6th JULY

SHOULDERS

Seated Bent Over Lat Raises (60 sec)
17.5kg x 8, 8, 8, 8

BB Seated Military Press (90 sec)
62.5kg x 8, 8, 6, 5

Side Raises (60 sec)
10.5kg x 10, 8, 8, 8

BB Shrugs (90 sec)
145kg x 8, 8, 8, 8

Felt like doing a little extra so did some flat bench. Front delts were very fatigued by then.

BB Flat Bench (60 sec)
60kg x 8
70kg x 8
80kg x 5
85kg x 5
 
Funny going back to flat after incline. I just did 3 weeks of flat benching but the whole time I was fighting the urge to drop the barbell on my upper chest/neck area.
 
I agree. It took a few sets to get back into the right rythym again.


SUNDAY 7th JULY

LEGS

Squat (90 sec)
115kg x 8, 8, 8, 7

Leg Extension (60 sec)
70kg x 11, 10, 10, 10

Leg Curls (60 sec)
45kg x 10, 8, 8, 7
 
MONDAY 8th JULY

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
80kg x 8, 8
70kg x 8, 8, 8

Incline DB Flys (90 sec)
25.5kg x 8, 8
22.5kg x 8, 8, 8

DIPS Bodyweight x 8, 8, 8, 8, 7 (90 sec)

DB Floor Press (90 sec)
22.5kg x 8, 8, 8, 8, 8

Tricep Cable Pressdown ( 60 sec)
30kg x 8, 8, 8, 8, 8

Lying Tricep Extension (60 sec)
11kg x 8, 8, 8, 8, 8
 
TUESDAY 9th JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
100kg x 8, 8
85kg x 10, 10, 10

Pull Up (60 sec)
BW x 5, 5, 5, 5, 5

T Bar Row (90 sec)
85kg x 10, 8, 8, 8, 8

Deadlift (90 sec)
115kg x 10, 8, 8, 8, 8

Barbell Curls (60 sec)
35kg x 10, 8, 8, 7, 6

Concentration Curls (60 sec)
10.5kg x 8, 8, 8, 8, 8
 
WEDNESDAY 10th JULY

SHOULDERS

Seated Bent Over Lat Raises (60 sec)
15kg x 10, 10, 10, 10, 10

BB Seated Military Press (90 sec)
60kg x 8, 8
55kg x 8, 8, 7

Side Raises (60 sec)
10.5kg x 8, 8, 8, 8, 7

BB Shrugs (90 sec)
120kg x 12, 12, 12, 12, 12
 
THURSDAY 11th JULY

LEGS

Squat (90 sec)
110kg x 8, 8, 8, 8, 8

Only had time for a short workout today. I finished work late and off to the movies now to see The Lone Ranger. Looking forward to my choc top.
 
FRIDAY 12th JULY

 CHEST

BB Incline Bench Press (90 sec )
70kg x 8, 8, 8, 8, 8

Incline DB Flys (90 sec)
22.5kg x 10, 10, 10, 10, 8

DIPS Bodyweight x 8, 8, 8, 7, 7 (90 sec)

DB Floor Press (90 sec)
22.5kg x 10, 9, 9, 8, 8

I just walked in from my workout and my wife said she has arranged for my mum to watch the kids and she is taking me out to dinner. I'm glad I trained today (can eat more calories), almost talked myself into a rest day earlier.
 
SUNDAY 14th JULY

BACK

Bent Over Barbell Row (90 sec)
90kg x 10, 10, 10, 10, 8

Pull Up (60 sec)
BW x 5, 5, 5, 5, 5

T Bar Row (90 sec)
85kg x 10, 10, 10, 10, 10

Deadlift (90 sec)
115kg x 10, 10, 10, 10, 8




MONDAY 15th JULY

SHOULDERS

Seated Bent Over Lat Raises (60 sec)
16kg x 10, 10, 10, 8, 8

BB Seated Military Press (90 sec)
55kg x 8, 8, 8, 7, 6

Side Raises (60 sec)
8.5kg x 9, 8, 8, 7, 7
 
TUESDAY 16th JULY

LEGS

Squat (90 sec)
120kg x 8, 8, 8, 7

Leg Extension (60 sec)
70kg x 12, 11, 11, 10

Leg Curls (60 sec)
45kg x 10, 8, 8, 8
 
WEDNESDAY 17th JULY

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
70kg x 10, 10, 8, 8, 8

Incline DB Flys (90 sec)
22.5kg x 10, 10, 10, 10, 10

DIPS Bodyweight x 8, 8, 8, 8, 7 (90 sec)

DB Floor Press (90 sec)
22.5kg x 10, 10, 9, 9, 9

Tricep Cable Pressdown ( 60 sec)
30kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
10kg x 10, 10, 10, 10
 
THURSDAY 18th JULY

BACK & BI's

Bent Over Barbell Row (90 sec)
92.5kg x 10, 10, 10, 10, 10

Pull Up (60 sec)
BW x 6, 6, 6, 6, 6

T Bar Row (90 sec)
87.5kg x 10, 10, 10, 10, 10

Deadlift (90 sec)
120kg x 10, 10, 10, 10, 10

Barbell Curls (60 sec)
35kg x 10, 8, 8, 7

Concentration Curls (60 sec)
12kg x 7, 7
10kg x 10, 8
 
FRIDAY 19th JULY

SHOULDERS

Seated Bent Over Lat Raises (60 sec)
16kg x 10, 10, 10, 10, 10

BB Seated Military Press (90 sec)
55kg x 8, 8, 8, 7, 6

Side Raises (60 sec)
8.5kg x 10, 10, 10, 8, 8

BB Shrugs (90 sec)
130kg x 10, 10, 10, 10, 10
 
SATURDAY 20th JULY

LEGS

Squat (90 sec)
120kg x 8, 8, 8, 8, 8

Leg Extension (60 sec)
70kg x 12, 11, 11, 11

Leg Curls (60 sec)
45kg x 10, 10, 8, 8
 
MONDAY 22nd JULY

 CHEST & TRI'S

BB Incline Bench Press (90 sec )
75kg x 8, 8, 8, 8

Incline DB Flys (90 sec)
23kg x 10, 10, 10, 8

DIPS (60 sec)
Bodyweight x 8, 8, 8, 8

DB Floor Press (90 sec)
23kg x 10, 10, 10, 10

Rope Cable Pressdown ( 60 sec)
25kg x 8, 8, 8, 8

Lying Tricep Extension (60 sec)
10.5kg x 10, 10, 9, 9
 
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